4 Easy Ways To Be Regular With Exercise

4 Ways to Be Regular At Exercise

The lack of regularity with physical exercise is a major issue faced by new joiners or beginners.

Can’t complete your weight loss goals?

Haven’t gained an inch of muscle?

Feeling that you are wasting time by exercising?

If the answers are yes, yes and yes then the problem is that you are not regular with your workouts.  This article is to help us stay motivated and be regular.

   1. Join an expensive gym

Before you close this window swearing things about me listen to this. A study found that people who paid little more for their gym subscription were more regular.

No need of going to first class health facility,

Little expensive should do it.

 

   2.  Plan it out

Plan the workout before so that if any excuse pops up you don’t have an excuse to miss the workout. The best way is to make a timetable and a lot proper periods of time for exercise and learn to adapt, making changes to your plan whenever you feel like. Please be sincere towards your health and see the results it would get you.

  

   3.  Having proper sleep

On some mornings, do you feel that you just don’t want to get out of the bed? You feel more sleepy and lethargic compared to other days. The day feels horribly longer and time passes by slowly.

The reason behind this is lack of adequate sleep. Sleep is the time your body recharges for the day. It is the time recovery takes place so please have a whole sleep daily.

For ways to improve your sleep cycles and sleep check this awesome blog

https://ritvikfitness.blogspot.in/2016/09/4-awesome-ways-to-sleep-better.html

  

   4.  Find your own motivation

Some days, you just don’t want to give your workouts your best shot. Many of you out there have other important things such as career and relationships except fitness. Sometimes things go wrong and we don’t want to work out with all our strength. Here the power to find motivation and the power of visualization comes in play.

Motivation is needed regularly sometimes finding it may be difficult but we have to. Close your eyes, remember why you started this, what are your goals and what will you become?

Working out is the best thing you can do for your body. Be regular at it and feel the confidence.

If you liked this article, if you didn’t, please write in the comments section below. Your feedback is the only way I can improve, so please comment and tell me if I am successful at giving you my message.  If you want us to write on a topic of yours please write it in the box below. Like, comment and share. For more articles on motivation, nutrition, supplementation and workouts keep coming back to the blog.

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Losing Weight is Now Easier Than Thank You

         6 Tips to Lose Weight

The three magical words every physical trainer hates are ‘Weight Loss Secrets’ which he hears countless times throughout his lifetime. These words scare the shit out of trainers because there is really no secret medicine or supplement that would help you lose weight without exercise and proper nutrition. That’s the truth.

So, to help you with your weight loss goals, here we are with six tips to make you a fat burning machine.

Tip 1 Meal frequency

Having more of light meals throughout the day makes your sugar level maintained, so no hunger pangs and no eating whatever you lay your hands on.  

Also, your metabolism doesn’t slows down resulting in less fat accumulation.

Tip 2 Don’t stop eating carbs and fats

 Cutting calories can be a very effective way to lose fat but eating nearly no carbs and fats would hamper the proper functioning of the body.

Don’t want to feel and look like a walking zombie, then stick to a healthy amount of calories.

Tip 3 Don’t run away from desi ghee

There is reason why your grandmothers force you to eat ghee with absolutely anything, current studies and research have shown that ghee aids in fat burn and also has healthy fats essential for proper joint function and protein synthesis. Small servings would be good.

Tip 4 Move it

Yes, lack of movement results in slower metabolism and more accumulation of fat. If you are not seeing results is the because you don't exercise enough.

‘Sitting is the new smoking’ is the new mantra.

Keep your physical exercise up and watch as you lose the extra fat. Just 15 minutes of exercise and healthy eating can bring your weight down to the healthy range. Exercise has lots of other benefits as well, for an article on them please check the link below.

http://ritvikfitness.blogspot.com/2016/07/6-benefits-ofresistance-training-except.html

Tip 5 Keep the water flowing

Our body is made up of 70% water and it is essential for all the physiological processes. Often overweight people don’t have enough water throughout the day, I have seen people drinking one glass of water the entire day. That’s just 7% of your daily needs. Please have 6 to 8 glasses of water at a minimum.

For the benefits of water and when to drink, please check the link below

 http://ritvikfitness.blogspot.com/2016/06/the-benefits-of-drinking-water-our-body_2.html

Tip 6 Stay miles away from fried foods

Personally, I think fried foods should be declared unfit for consumption. They are so bad for your body, you won’t even know it.

Yes it does tastes good, but sacrificing your health? Not at all.

Prefer healthier cooking methods such as steaming and oxy frying.

Losing weight is not such a difficult task some people believe it to be. ‘What you believe is what you become’ just eat healthy, exercise regularly and believe on yourself and results are bound to follow.

If you liked this article, if you didn’t, please write in the comments section below. If you want us to write on a topic of yours please write it in the box below. Like, comment and share. For more articles on motivation, nutrition, supplementation and workouts keep coming back to the blog.

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World Arthritis Day, 2016

    World Arthritis Day, 2016

Every year 12 October is celebrated as World Arthritis Day, an initiative to spread awareness about symptoms and new cures for arthritis. Today’s article is dedicated to this initiative.

What is arthritis and should you care?

It is very common but is not understood quite well. It is an informal way of referring to joint pain or joint disease. There are more than 100 types of arthritis and related conditions.

People of all ages and sexes can suffer from it. More than a million cases are seen in India every year. It is more frequent in women and old age.

Some common types occur when,

  1. The synovial fluid becomes inactive and the lube between the joints finish resulting in rubbing between two bones. It can be chronic and can cause swelling.

  2.  Immune system dysfunctions resulting in unnecessary inflammation around joints causing joint erosion and may damage internal organs.

  3.  When the uric acid is broken down in the body, they form purines a substance found in human cells and food substances. Many people produce more than is needed or the body can’t get rid of it quickly enough. If the acid levels are not reduced, it can be painful.

Common Symptoms

• ·      Joint stiffness
• ·      Minor joint swelling
• ·      Fever
• ·      Joint pain
• ·      Numbness
• ·      Decrease in range of motion
• ·      Bad sleep
• ·      Weight loss

Treatments

When the symptoms of arthritis are mild and moderate, little medication and efforts at home can cure the ailment. Some of these are

• ·      Balancing activity with rest
• ·      Using hot and cold therapies
• ·      Regular physical exercise
• ·      Having foods rich in calcium and vitamin D
• ·      Strengthening the muscle around the joints
• ·      Taking anti-inflammatory medicines.

If the symptoms are severe, causing limited mobility and affecting range of motion, some of the above treatments may be useful but joint replacement may be necessary.

Arthritis is very common so please take care of your joints and bones, share our message, please.

For 5 foods that help with clicking joints, check the link below

 http://ritvikfitness.blogspot.com/2016/09/5-foods-to-cure-clicking-joints.html

Credits www.arthritis.org 

If you liked this article, if you didn’t, please write in the comments section below. If you want us to write on a topic of yours please write it in the box below. Like, comment and share. For more articles on motivation, nutrition, supplementation and workouts keep coming back to the blog.

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The Truth You Must Know To Get The Abs You Wish

The Truth You Must Know Before You Begin Training For Those Perfect Looking Abs

According to a poll conducted by the very famous fitness magazine, the most desired and attractive part of a male physique is abs.

If a cross is made down on our body, both the lines would meet on the abs, making it the center of our body. The first muscles you look are the abs. Why am I telling you this, because getting properly separated and developed abs is super essential for you to rock your physique.

Many people know this and thus take shortcut measures to make those abs visible but believe me guys there is no secret diet or supplement that can get you abs without pinpoint nutrition, hard work and exercise.

Don’t believe me, but the best trainers and athletes say so.

You must reduce the fat to make abs visible which you can do by eating healthy and exercising adequately.

To make those abs separated and completely developed, you must stimulate them, for a workout that uses only your body weight and works all the parts of the abs check the link below

http://ritvikfitness.blogspot.com/2016/09/the-super-hero-ab-attack.html

Getting abs is not easy but with discipline and hard work it is possible, don’t believe on the bullshit television and the web shows you, there is no secret ingredient that will get you the abs you dream of without hard work.

If you liked this article, if you didn’t, please write in the comments section below. If you want us to write on a topic of yours please write it in the box below. Like, comment and share. For more articles on motivation, nutrition, supplementation and workouts keep coming back to the blog.

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5 Ways To Gain More Benefits From Body weight Exercises

5 Ways to Gain More From Body weight Exercises

Can I gain muscle at home?

Is going to the gym necessary?

These couple of questions are very commonly asked from fitness specialists. The answer is yes, we can gain muscle at home through body weight resistance exercises. There are significant gains in strength and muscle tone of people whom we tested in our body weight program.

But the problem with these exercises is that you master them very easily and what is the fun in exercise if it doesn’t challenges you.

So, here we are with 5 simple ways on how you can make bodyweight exercises more beneficial and challenging.

Way 1 Use full range of motion

Often, people don’t use full range of motion of the joints that are involved in an exercise. Like going down deep in squats or contracting the triceps completely in bench dips. When we use full range of motion, we make complete use of our muscles, contracting and relaxing them completely. This stimulates more muscle fibers making more gains.

Some examples are, going completely up and down in chin-ups or pull-ups or contracting the leg muscles in lunges.

Way 2 Do not lock out

In exercises like push ups and squats, when you lock out, it takes away the stress from your muscles to the skeletal system. What is locking out? When we take away all the stress from our muscles onto the bones like when you are up in push ups. If you use full range of motion, focus on breathing and don’t lock out, you will stimulate maximum muscle fibers.

Way 1 and 2 can be applied to body weight as well as weighted exercises.

Way 3 Use the count rep method

When we perform the phase of the exercise where we lower the weight i.e. the eccentric phase, we can count till 5 while lowering the weight. At the end of the 5 count the weight should be back at the starting position. You can also apply this on concentric phase or raising the weight up.

Way 4 Add resistance

If you don’t have dumbbells or barbells no problem. You can keep a brick or a bucket of sand on your back while performing push ups, you can squat with a bucket of water, do shoulder raises with water bottles. Be creative and imaginative. Try adding resistance to the body weight exercises you perform.

Way 5 Increase the reps per set

Reps are the number of times you repeat a movement without stopping for rest. Increasing the reps per set for an exercise would create the necessary volume in your workouts for muscle growth. Don’t follow a rep scheme, just take each set to failure.

For a complete workout using only bodyweights, check the link below

https://ritvikfitness.blogspot.in/2016/08/the-rapid-fire-workout.html

For a complete ab workout without any equipment, check the link below

https://ritvikfitness.blogspot.in/2016/09/the-super-hero-ab-attack.html

If you liked this article, if you didn’t, please write in the comments section below. If you want us to write on a topic of yours please write it in the box below. Like, comment and share. For more articles on motivation, nutrition, supplementation and workouts keep coming back to the blog

The Power Lies Within You

                 The Power Is In You

This motivation Monday, let’s begin the article with a story. Once an old man was in his death bed, he had given all hope on life and was fed by his daughter. 

Once a day, a notorious child started a rumor that the building was on fire. As soon as this joke reached the old man’s ear, new energy raced through his body, he stood up and thought, “I am going to die, but not today.” and he ran out of the building.

Why am I telling you this? Because we always have the power within is, our mind and body are capable of performing such tasks that would seem impossible to you. The only mistake we make is that we give it the wrong thought. Just once be positive, tell yourself that you are capable and that it is possible, and watch it work for you. Maybe you fail the first time, but don’t give up, keep on going and believe.

Why is it that people perform outstanding tasks when their life is threatened? How is a normal man able to lift a car above his wife’s body? How is boy able to swim faster than a shark? Because they leave themselves with no choice. They give themselves the right thought.

The power is within you, unlock the beast and watch it rule over the world.

If you liked this article, if you didn’t, please write in the comments section below. If you want us to write on a topic of yours please write it in the box below. Like, comment and share. For more articles on motivation, nutrition, supplementation and workouts keep coming back to the blog.

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4 Tips to Reduce Muscle Sorness

Four Ways to Reduce Muscle Soreness

D.O.M.S (Delayed Onset Muscle Soreness) is the burning pain you feel mostly after the day you have an intense work exercise session. It can be a pain the neck taking away all of the attention from your work sometimes.

Guys the pain is not due to an injury, it is because of the micro damage our muscle fibers go through when we exercise. Learning to accept the pain is surely going to help. This pain is the sign that your strength is growing. You will be faster and stronger after the pain goes away. But can you do anything to reduce it? Yes you can and this article would help.

Way 1 Post Workout Stretching

When we stretch our muscles, the muscle fibers relax allowing more blood to pump in the bringing in more nutrients for muscle repair. The recovery speeds up and the muscle is relaxed.

Perform a stretching routine for 10 minutes after your workout. The stretches should be slow and smooth not quick and bouncy. When we stretch quickly, the muscles contract instead of relaxing wasting our efforts.  

Way 2 Have Enough Protein

Protein has two functions in our body, one to repair the muscle tissues and to provide energy. Not having enough protein leaves the damaged muscle tissues unrepaired and sore. Have lots of small meals with ample of protein.

Way 3 Be Regular At Exercise

People not into high level sports or bodybuilding do physical exercises quite irregularly. Their body needs time to adapt to the constantly changing routines accounting for one the major reasons for muscle soreness.

Recreational sports and activities should be regular for maximum health benefits.

Way 4 Move It

Yes, lack of movement can be a reason for the pain. Movement lets blood flow properly in the areas where usually the flow isn’t good especially in the adipose tissues. More blood means more repair and proper riddance of lactate wastes.

Jogging the next day of your leg workout may seem a big task but the movement would surely help you. I have this same problem in my abdominal muscles. After an ab workout, I couldn’t get up from my bed. But when I started to perform my abs and cardio workouts regularly, the soreness was just a thing of past.

If you liked this article, if you didn’t, please write in the comments section below. If you want us to write on a topic of yours please write it in the box below. Like, comment and share. For more articles on motivation, nutrition, supplementation and workouts keep coming back to the blog.

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