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Monthly Archives: January 2017

Must know about Gym Mistakes

Your workouts turn into a regular routine that is impossible to break

This is a common mistake within gym members and it’s incredibly easy to stick to something you’re good at. But what happens when your body stops improving and this brick wall seems to stem from the same muscles being used each trip? It’s best to change your routine every four to six weeks to ensure your body is still producing the right results. Classes help too!

letting your mind rule your body

It’s 5 o’clock and you’ve had a tough day at the office, you can’t think of anything better right now then to go home, eat a huge dinner and snuggle down in front of the television. Right? WRONG! Don’t let your mind rule your body. Your mind may be tired but your body isn’t. If you don’t believe me, head down to the gym after work and see for yourself.

Visiting the gym for a chat and a catch up

Neither you nor your gym friends are going to push your body to the max whilst chatting and walking on the running machines. Arranging dinner and catching up is for outside the gym and although a training buddy is a great idea, a chatting buddy will damage your routine and make you lose focus on how much training you’re actually doing.

About Gym Wear

The first thing that a women needs when she hits the gym is a good sports bra. A good supportive bra is a necessity and no longer a luxury. A good bra can be the difference between a productive work out, and a painful and damaging experience. Sports bras these days come in a multitude of different shapes and designs. When choosing a sports bra it is important to ensure that it not only fits you well, but also provides you with the necessary support for your chosen physical activity.
Next is a good fitting top and pants. Wearing more fitted clothing not only offers you support, and can be more flattering, but it can also assist your performance and allows you to really see your body’s structures and postures when exercising, and correct it accordingly. In loose clothes it is harder to ascertain incorrect postures or form and can lead to various health issues like ligament tears, sprains, etc.
The materials that are used these days for designer gym wear are often made of advanced moisture-wicking material, and hence they also help to keep your body cool, and are able to absorb sweat faster keeping you feeling dry and fresh throughout your workout.
There are a wide variety of gym pants available in the market place these days from booty shorts, to ¾ leggings, full length tights, shorts, compression pants, etc. It is important to choose what you feel comfortable in. The more comfortable you are in your gym gear, the more motivated you will be to work out.
Comfortable foot wear is another important thing to wear at the gym. A good pair of shoes will prevent you from slipping, will support your posture, and keep your feet from getting tired.
Every woman wants to look good, even when she heads to gym and these days women’s gym wear has come a long way. Not only is there a multitude of different fashionable styles, prints and colours to choose from, gym wear is now more technologically advanced and can help to assist and even improve your work outs.

Tips Manage Twisted Ankle

  1. Let yourself fall as soon as you feel your ankle starting to turn.
    By allowing yourself to fall over, you’ll minimize the angle that your ankle is being forced into and will avoid injuring it. If you can manage it, land on your shoulder; a sore shoulder is much easier to deal with than a sore ankle. This is an especially valuable tip when you are running on trails that are covered in dirt or snow or something else that is soft; you may want to try to keep your feet if you are running over a rock pile or near a cliff. If you are running on the roads, then try to avoid falling in front of a car. The most common thing to trip over on the roads is going to be the curb, which can be problematic given its extreme height relative to where you are running and the fact that it is what is separating you from the travel lanes.

  2. Don’t stop to nurse a twisted ankle.
    If you break your ankle, you aren’t going to be able to run on it, so this obviously doesn’t apply when you are seriously hurt. When you just tweak it a little, though, continue running as soon as you can, especially if you don’t allow yourself to fall over first. If you stop, then it gives your ankle an opportunity to immediately swell which will make it more difficult to complete your run. You might have a few steps where you lurch like Quasimodo, but if you keep going then your ankle will start to feel better a lot sooner.

When you finish your run, try to ice the sprained ankle. I recommend an ice massage for about 5 minutes. Avoid taking ibuprofen or other anti-inflammatories, because icing will reduce the swelling enough to get some fresh blood into the damaged muscle tissue and start the repair process and you don’t want to completely eliminate the swelling. Doing so can mean that you’ll actually take longer to recover, since the swelling is there to immobilize your ankle enough that you won’t further damage it and to help speed up the recovery process. You especially don’t want to mask the pain before your next run, as then you won’t know when you need to back off a little.

All about Fat Loss

Micronutrients are very crucial to help us during the fat loss plan, and it for the most part overlooked. That is why physical exercise alone will not help you reach your goal. Although looking at carbs, fat and protein does help with the weight loss, but we forget to look at the balance between that and all the other nutrients we need. Vegetable and fruits is the most common foods that contains lots of nutrients. Forgetting about beans, seeds and legumes is mostly common among us. This is not a vegetarian diet, just need to remark about the nutrients that these foods got that we need for fat loss.

Filling our plates with a big helping of meat and smaller helpings of veggies and other foods is what most of us still do. We need to change the proportion to an immense helping of vegetable and smaller helping of meat and other food. Eating more nutrients will help to burn the fat and will stop the cravings that we normally get. Most people are still fooled by the rumor that you can aim for specific areas to burn fat, like the abdomen. This is not true, there is no work out in the world that can target a specific area to burn off fat. So that endless abdominal exercises does not work in burning fat at all. The area particular workout only function for building muscle in those areas, so if you want to continue with the ab exercises, go ahead. Remember that you will never see those abs hiding under the fat abdomen or belly if you prefer.

The fat burning workouts are whole body workouts and will burn off fat the whole body through. Some other thing is that effective barbell squads does more for the 6 pack than any sit-up or crunch can do. When doing the right training, you will start to see the difference in muscle growth, and I don’t mean the muscle bound people in muscle magazines. Muscle also burns fat even during your sleep. With muscle being heavier than fat, you might not see any changes in the beginning, when you use your scales.

So stop believing in your scales. Muscle is also more compressed, so you will not grow bigger, you will in reality become smaller. So keep a tape measure handy. Body fat percentage can be measured with skinfold calipers. You can get skinfold calipers online. If you take action with this knowledge, you might not feel or see any changes in weeks, every body is different. You need to take notes of your advancement, like body fat percentage and measurements of certain body parts and take pictures. Then you might not lose momentum and motivation. This is also crucial because you might need to adjust your plan as you progress, and if you don’t have a record you will not know when and what to modify.