Saturday, May 30, 2015
Balanced Workout Routines for Women
By Mel Batterman
Women often look for solutions for the best balance in
their workout routines. At the gym you will generally see the majority
of women on cardio equipment, while men are lifting weights. What is the
real reason that men and women view exercise so differently even though
a balance is really the best solution?
Since most women are typically nervous about using
weights, but comfortable with cardio they tend to gravitate toward the
cardio section most of the time. Most men have been trained to view an
extremely muscular body as the ideal, and feel the only way to obtain
this is by slinging weights around the weight room while ignoring cardio
exercise. Unfortunately this is not good for either men or women, and a
lot of times this comes with bad form in both the cardio and weight
areas of the gym.
The truth is if you want to lose weight, you will need to
create a balance between cardio at the right intensity level and weight
training that provides the appropriate repetitions and sets. The same
goes for the desire to build muscle. It is always good to have some
flexibility and balance training to round out a balanced routine, and it
will enhance both your cardio and weight training regimens.
Here are some tips for a balanced workout routine for women:
Assess Your Goals
Determine what you are aiming to obtain through health and
fitness. For example if you’re overweight, your overall goal may be to
lose weight. Now you need to create smaller goals to work toward the
overall goal. The first thing you will want to do is determine your body
composition which is the percentage of body fat you are currently
carrying on your body. To figure this out you can either go to a gym to
have it measured or you can create a FREE account at Team Beachbody and
use the body fat calculator that is found under Fitness Tools. This will
provide you with your current percentage so you can set up realistic,
safe, and progressive goals each month to get your body fat to normal
levels.
Combine Cardio and Weights
To have a balanced weight loss workout regimen, you must
combine cardio and weight training. The key here, is to be sure you are
working at an intensity that will provide results. To know this you
should know your target heart rate. Again you can use the tools on Team
Beachbody to figure your target heart rate. A good daily balance of
cardio and weights would be to alternate cardio and full-body resistance
training. You can also do a combination of cardio and weights on your
weight training days if you so choose.
Some examples of balanced workout regimens would be the P90X program
which consists of 12 workouts that include resistance training, cardio
training, plyometric training, abdominal training and yoga. Of course if
90 days sounds like too much you can always start with the 21 Day Fix
Extreme. This program still provides you with that amazing combination
of cardio and weights, but in quick 30 minute workouts that you do for 21 days.
If you are interested in a program that has a greater
amount of cardio but still provides resistance training, TurboFire is a
90 day program that would work. You always want to choose a program that
best aligns what you like and your goals. Of course if you prefer to do
something different every day, you can always create a hybrid of
multiple programs as long as you create a good combination of weights
and cardio, and still allow for appropriate muscle recovery. A great
options for creating a hybrid is Beachbody On-Demand.
Beachbody On-Demand gives you access to over 150 workout programs plus a
coach. With an online coach and Beachbody On-Demand you can definitely
get the right mix of strength-training and cardio to reach your goals.
The Importance of Flexibility and Balance
Flexibility and balance is an important part of any
routine, and most of us don’t do it enough or do it at all. The more you
stretch and work on flexibility and balance the quicker you will
recover. This means less aches and pains, and greater results with your
workouts. You will also be less likely to skip a workout because your
entire body is stiff and sore.
Some strength and cardio programs already have flexibility
and balance training as a part of the program. Even if they are a part
of the overall program, it is still a good idea to take an extra 5-10
minutes after each workout to stretch the entire body. As you utilize
flexibility and balance training you will see your overall performance
improve, and that your body will truly feel better.
Breakfast is truly the
most important meal of the day. I know you have heard that before, and
we all know that not everyone feels they have the time to prepare
breakfast. Some of us barely have time to find our keys, let alone brew a
cup of coffee before we’re out the door and on our way to work.
You do need to remember
that if you’re looking to lose weight you have to have breakfast. If
time is an issue then why not try a protein packed and nutrient-dense
shake? They’re fast, easy to make, and your breakfast options becomes
endless with your creativity. Make breakfast a priority and get total
nutrition with Shakeology from Beachbody.
It is great when you can whip up breakfast with one of these delicious shakes in LESS THAN ONE MINUTE.
Shakeology is truly YOUR Daily Dose of Dense Nutrition. It is packed
with incredible amounts of high quality protein, antioxidants,
phytonutrients, pre and probiotics, digestive enzymes, and superfoods
that your body desperately needs and craves.*
Plus, Shakeology can help to increase your energy levels,
and reduce junk food cravings. Because Shakeology’s key ingredients are
derived from whole food sources, your body will be able to easily absorb
and utilize the nutrients immediately.
You now have everything you need to be successful!
Tuesday, May 26, 2015
Eating Healthy
Do you struggle with knowing how to eat healthy?
How to balance fats, carbs etc?
This article does a great job explaining how to make healthy swaps to eating better.
SHARE your thoughts!
http://www.gettingfittogether.com/a-rocking-low-fat-diet-plan-for-you/#!236
Thursday, May 21, 2015
Eating Breaksfast Benefits
I just have to SHARE this, I had no idea that eating breakfast could actually do so much for me. Confession time, I skip breakfast alot. That is actually my weak area in getting my nutrition dialed in. Really I just don't eat anything until about 10:00 or 10:30 in the morning and then I drink my Shakeology®. This really opened my eyes to the fact that I need to eat something within 90 minuets of waking if I want to maximize my weight loss, metabolism and decrease my risk of heart diease. I am curious do you eat breakfast and if so how soon after you wake up?
http://www.gettingfittogether.com/3-benefits-of-eating-breakfast-backed-by-science/#!236
http://www.gettingfittogether.com/3-benefits-of-eating-breakfast-backed-by-science/#!236
Sunday, May 17, 2015
How To Get Fit Fast in 3 Easy Steps
This article really hit home with me. I have not been on track lately with my eating and workouts, sometimes it is all so overwhelming. I think this really helped me see the BIG picture! I would LOVE to hear your thoughts!
http://www.gettingfittogether.com/how-to-get-fit-fast-in-3-easy-steps/#!236
http://www.gettingfittogether.com/how-to-get-fit-fast-in-3-easy-steps/#!236
Let’s face it, our New Year’s Resolutions don’t stick quite as easily as the weight does. With summer upon us and nearly half the year over, your beach bod may not elicit the ‘wows’ you had hoped for.
But don’t sweat it. There’s still plenty of time to shape up and get fit fast. Whether your goal is tolose weight, slim down, build muscle or gain strength, this guide will help you along on the way.
How To Get Fit Fast in 3 Easy Steps
Step 1: The Diet
The diet – perhaps one of the most difficult actions to take in your fitness regime. Let’s discuss the foods you should be eating, rather than the meal choices that will compromise your progress. You want foods that are full of nutrients and protein that start slimming down your waistline the moment they enter your mouth. Vegetables, fruits, lean meats, legumes, fish and low-fat dairy products build muscle, burn fat, and keep your body well-nourished and performing optimally.
Try to eat as many of the foods below:
- Salmon, tuna, and mackerel for muscle building proteins.
- Yogurt and cheese strengthen your bones and fire up weight loss.
- Spinach and kale to fight free radicals, improve muscle recovery.
- Beans and legumes to build muscle, burn fat, and regulate digestion.
- Beet juice for stamina, berries for satiety, grapefruit for metabolism.
- Leans meats like turkey to build muscle and strengthen your immune system.
These foods are chock full of proteins, nutrients, and health benefits to help you get into shape faster and your muscles roaring. It goes without saying ( but let’s say it anyways ) that burgers, fries, chocolate cake and the like should be eaten sparingly, or you’ll put right back on whatever weight you lost.
With that said, sacrifices at the dinner table aren’t enough. You’re going to need to get off the couch and move.
Step 2: The Cardio
To lose weight, you must create a caloric deficit, meaning your body needs to burn off more calories than it takes in. Cardio workouts are not only the best way to create a caloric deficit and shed some pounds, but it also encourages a healthy heart, improves blood circulation, and makes your body lean.
Whether you decide to bike around your neighborhood, get some miles in on the treadmill, or swim laps in a pool, you should aim for at least 30 minutes of cardiovascular activity to reduce the risk of heart disease and fight off any gains in weight. But if you want to get lean, you’ll need to double that time to start seeing results.
Remember, your options aren’t limited to the gym: mow the lawn, play with the dog, go dancing or clean up the house are great activities to help burn calories and keep you in shape.
How To Get Fit Fast in 3 Easy Steps
Step 3: The Workouts
Now it’s time to get your body looking toned and fit. Adding strength training to your fitnessregime will enhance your metabolism, improve your strength, while helping you get lean or gain muscle mass depending on the exercise.
To sculpt your arms, upper back, shoulders and chest you’ll need to invest in some weights or head on over to your local gym. Bench presses, shoulder presses, lunges and dips are great ways to bulk up your muscles, spike your metabolism, and get a lot stronger. Try to do some weight training 3-4 times a week on non-cardio days. Remember to start off light, gradually adding more weight to avoid injuries, and to take a day or two off to let your body rest.
To do some belly blasting and reduce those love handles crunches, sit-ups, air bikes and Russian twists will help flatten your midsection without the need for equipment. If these are a bit mundane for you, search or ask around the gym or web for tummy toning exercises that work just as well, if not better.
To top off your fitness regime, add some yoga to the mix for a bit of mind and body exercise. Whether you join a class or practice in your living room, yoga is a great way to improve your balance, flexibility and your overall health and well-being.
Staying Motivated
Getting fit requires discipline and motivation. Getting fit fast requires the same, plus an iron-will. But both start with the right mind-set. In fact, the only obstacle preventing you from a beautiful body and exceptional health is your motivation.
Getting fit alone can quickly get frustrating. Without the right guidance and advice it can even be dangerous. But support is there.
If you’re looking for the best place to get fit fast, Beachbody On Demand provides hundreds of online workouts proven to get you burn off calories and get you ripped. You can stream all the world-class programs right from your computer, get unique meal plans customized to your goals, and connect with others, so you don’t have to do it alone.
It’s a great way to stay motivated. On top of that, you’ll get your own personal coach for one-on-one guidance and support to help you get fit even faster.
Wednesday, May 13, 2015
7 Tips for Busy Moms: How to Exercise at Home
I wanted to SHARE this with all my mom friends. I wish I had this information when my kids were little. I have found for me scheduling my workouts just like an appointment in my calendar has really helped keep me on track. I would love to hear which tips you found helpful!
http://www.gettingfittogether.com/7-tips-for-busy-moms-how-to-exercise-at-home/#!236
Monday, May 4, 2015
Meal Planning Tips
Do you struggle with meal planning?
It is one area I have the hardest time with. This great article really helped simplify it for me and I wanted to SHARE it with you!
I would love to know what you thought of the article and any thing you do that makes planning healthy meals easier!
#mealplanning
http://www.gettingfittogether.com/how-to-create-a-healthy-meal-plan/#!236
Subscribe to:
Posts (Atom)