One of the biggest challenges of finding a fitness regimen that will work for you is picking something that you can stick to. Usually, people find it easier to stick to a workout plan if they choose a physical activity that they enjoy. Martial arts can be a good choice, because they are entertaining and help you to learn a practical skill while you improve your physical fitness.
Choosing a Marital Arts School
There are many different kinds of martial arts school, from karate and taekwondo schools that are suitable for the whole family to enjoy, to Brazilian Ju Jitsu schools and boxing schools aimed at adults looking for a more serious form of self defence. Before you commit to a particular school, think about your goals. Are you hopping to simply boost your fitness levels, or do you want to learn a competitive skill. Is self defence one of your goals? What about sport? Your answers will determine the kind of school which is best for you.
Assessing A School's Training
Whether you are looking for a self defence focused school, or a fitness focused school, you should assess the way that the school trains with a critical eye. The key word here is “aliveness”. The best way to improve your skills, and to get fit, is t train with intensity against a resisting opponent. If a school focuses exclusively on compliant drills, where one person stands still while the other person tests a move, you may learn a lot of different moves, in theory, but you won’t get a good workout, and you won’t learn how to do the moves under pressure. Training which is “alive” offers exercise, and helps to train your muscle memory.
How Much Do Martial Arts Cost?
Martial arts training should not cost a lot of money, at least not if you train only once a week. If you want to train more often than that, then you can expect to pay a monthly fee, which should be comparable to a gym membership. Considering that you are joining a martial arts class in order to get fit, you can probably get rid of your gym membership and put that money towards your training. If you find it hard to motivate yourself to go to the gym then it makes sense to spend that money more wisely elsewhere.
Taking up a martial art, or any other sport, is a great investment. Not only will you make new friends and learn new skills, you will improve your fitness at the same time. Studying a martial art gives you a goal to work towards in the form of belts, cords, or whatever grading system your new art uses. Having a goal to aim for helps you to stay motivated, and gives you something to focus on when times get tough. If you are lucky enough to have a talent for your new art, you may even be able to compete in it and earn trophies too.
martes, 29 de octubre de 2013
miércoles, 23 de octubre de 2013
All About Fitness
Fitness is a lifestyle. That is something that I truly believe in the most literal way possible. A person should not go on a diet, they should eat healthy all the time. A person should not start exercising in order to lose weight, they should exercise everyday in order to be healthy. If you look at the concept of fitness as temporary state.
As in "I am getting fit in order to lose weight" or "I am getting fit in order to impress that girl or guy" then you are missing the point of fitness entirely. So let's put aside any notions of quick and easy dieting, or fad exercise programs, or any other silliness. Instead let's focus on what works and make a lifestyle change that will empower us for the rest of our lives.
It all starts with your mental outlook. When you look at fast food what do you see? Do you know what I see? Calories, fat and a future heart attack. Yes that is being a bit extreme, but what we are trying to do here is rewire the way your brain thinks about different aspects of your life. If you are serious about getting fit and staying that way then the first thing that you have to change is your outlook on fast food.
Fast food it not nutrious in anyway. In fact it is just the opposite. A typical fast food meal is loaded with enough calories to feed you for the entire day. Normally if a person were to eat three fast food meals a day (breakfast, lunch, and dinner) they would consume between 5,000 - 9,000 calories depending on their choices. Keep in mind that the average male needs about 2,200 calories throughout the day (assuming that they are somewhat active) and the average female needs around 1,800.
I hope you can see the extreme problem that you would face if you made eating this type of food a normal part of your life. Losing weight and keeping it off is virtually impossible if you are always eating this junk food. Besides it is just too easy to prepare really healthy foods that taste pretty good to waste time with this junk.
For example you could replace that cheeseburger with a nice fish filet. A full tilapia filet is only about 100 calories. A full salmon filet is about 390. A salmon filet has more fat in it, but it is good fat. The fat you get from a cheeseburger and fries is all bad. The trick to making this work is that you really have to internalize the idea that some food is killing you, while other types of food are making you stronger.
Other good sources of healthy protein are eggs, chicken, turkey, and tofu (if you are looking for a vegetarian option).
The point I really want you to embrace here is that the goal of fitness is to enable you to live a healthy life till the day you die, not just to lose a bit of weight.
As in "I am getting fit in order to lose weight" or "I am getting fit in order to impress that girl or guy" then you are missing the point of fitness entirely. So let's put aside any notions of quick and easy dieting, or fad exercise programs, or any other silliness. Instead let's focus on what works and make a lifestyle change that will empower us for the rest of our lives.
It all starts with your mental outlook. When you look at fast food what do you see? Do you know what I see? Calories, fat and a future heart attack. Yes that is being a bit extreme, but what we are trying to do here is rewire the way your brain thinks about different aspects of your life. If you are serious about getting fit and staying that way then the first thing that you have to change is your outlook on fast food.
Fast food it not nutrious in anyway. In fact it is just the opposite. A typical fast food meal is loaded with enough calories to feed you for the entire day. Normally if a person were to eat three fast food meals a day (breakfast, lunch, and dinner) they would consume between 5,000 - 9,000 calories depending on their choices. Keep in mind that the average male needs about 2,200 calories throughout the day (assuming that they are somewhat active) and the average female needs around 1,800.
I hope you can see the extreme problem that you would face if you made eating this type of food a normal part of your life. Losing weight and keeping it off is virtually impossible if you are always eating this junk food. Besides it is just too easy to prepare really healthy foods that taste pretty good to waste time with this junk.
For example you could replace that cheeseburger with a nice fish filet. A full tilapia filet is only about 100 calories. A full salmon filet is about 390. A salmon filet has more fat in it, but it is good fat. The fat you get from a cheeseburger and fries is all bad. The trick to making this work is that you really have to internalize the idea that some food is killing you, while other types of food are making you stronger.
Other good sources of healthy protein are eggs, chicken, turkey, and tofu (if you are looking for a vegetarian option).
The point I really want you to embrace here is that the goal of fitness is to enable you to live a healthy life till the day you die, not just to lose a bit of weight.
martes, 15 de octubre de 2013
3 Push Up Exercises That Can Quickly Build Up Your Pectoral Muscles
Having a powerful and defined upper body is the number one goal in the minds of most weightlifters and gym rats. Having a great looking chest, arms and core is guaranteed to make you healthier (and a lot more attractive too). For those of you who can't make it to the gym, building muscle on your upper body can seem ridiculously hard. Fortunately, it is not that difficult at all! What follows are three of the best chest exercises that you can do at home with absolutely no equipment. Best of all, you'll be building up other muscle groups at the same time! Let's get started.
Wide Grip Push Ups
The bulk of your chest muscles will be built by focusing on the middle and outer sections of the pectoral muscle. When you do regular grip push ups (where your hands are placed shoulder width apart), you engage this part but not enough: the stress is spread around too much. By widening your grip out six inches with each hand you isolate the pectorals and give your chest a great workout. Doing 3 sets of 15 reps three times per week will increase strength fast. Every four weeks or so add 5 reps to each set to keep things challenging. Never allow your body to get used to your workout routine!
One Armed Push Ups
You've seen TV and movies make this out to be the epitome of a "strong man": someone who can do push ups with just one arm on the ground. Most of you can't do this; but you aren't going to be asked to so don't worry! Instead of balancing all of your weight on one arm you are simply going to find a way to elevate the other arm (a block, short stack of books, or something similar) it allows you to give the same focus and challenge to one muscle group without risking a fall or injury. Follow the same set/repetition outline mentioned above.
Diamond Grip Push Ups
These are going to be the most difficult push ups that you do starting out, because the exercise focuses on two often neglected muscle groups: the inner chest and the triceps. You might not be able to do 3 set of 15 at first, so it is OK to break it down into smaller sets to get into the swing of things. You should still end up doing 45 total reps during your workout though so make sure you don't compromise!
There you have it. These exercises are all very simple to perform; but they will not be easy. Don't worry, they aren't supposed to be (you build muscle by making your muscles fail after all). Make sure you perform these exercises 2-3 times per week and that you are putting the right food and supplements into your body to promote muscle growth. Do this and you'll have the body that you want in no time at all!
Wide Grip Push Ups
The bulk of your chest muscles will be built by focusing on the middle and outer sections of the pectoral muscle. When you do regular grip push ups (where your hands are placed shoulder width apart), you engage this part but not enough: the stress is spread around too much. By widening your grip out six inches with each hand you isolate the pectorals and give your chest a great workout. Doing 3 sets of 15 reps three times per week will increase strength fast. Every four weeks or so add 5 reps to each set to keep things challenging. Never allow your body to get used to your workout routine!
One Armed Push Ups
You've seen TV and movies make this out to be the epitome of a "strong man": someone who can do push ups with just one arm on the ground. Most of you can't do this; but you aren't going to be asked to so don't worry! Instead of balancing all of your weight on one arm you are simply going to find a way to elevate the other arm (a block, short stack of books, or something similar) it allows you to give the same focus and challenge to one muscle group without risking a fall or injury. Follow the same set/repetition outline mentioned above.
Diamond Grip Push Ups
These are going to be the most difficult push ups that you do starting out, because the exercise focuses on two often neglected muscle groups: the inner chest and the triceps. You might not be able to do 3 set of 15 at first, so it is OK to break it down into smaller sets to get into the swing of things. You should still end up doing 45 total reps during your workout though so make sure you don't compromise!
There you have it. These exercises are all very simple to perform; but they will not be easy. Don't worry, they aren't supposed to be (you build muscle by making your muscles fail after all). Make sure you perform these exercises 2-3 times per week and that you are putting the right food and supplements into your body to promote muscle growth. Do this and you'll have the body that you want in no time at all!
martes, 8 de octubre de 2013
3 Fitness Principles
In the world of health and fitness, there are a variety of topics to delve into. In fact if you were to type the word fitness into almost any search engine, you would be bombarded with an almost innumerable amount of ideas, opinions, diets, workout routines, and miracle supplements. So what does it all boil down to? In the world of fitness it does not matter what diet you choose, or what physical exercise program you undertake as long as it includes 3 principles of fitness.
To begin, most people feel that if you go to a gym and pump iron for hours on end, and take supplements and the like, you are considered fit. When it comes to fitness, this cliché of an example just is not all there is to it. Fitness includes everything in the realm of proper health and nutrition. That being said when it comes to food, you are what you eat is essentially true, and when it comes to working out you will have to remember 3 principles as well: Variety, balance, and fun.
First off, variety is always important when it comes to food. Our bodies require a large number of nutrients and vitamins to have a healthy growth, and good maintenance. That being said, there is no one food or food group that has all of them. So we have to be sure and eat a variety of foods to allow for our bodies to be healthy.
This also goes true for working out. If you were to work out only one part of your body, the likelihood of entering into physical fatigue is increased, and you are bound to have issues with proportion. Working out many parts of the body ensures an overall physical fitness and is the better route to take.
Balance almost goes without saying in the food we eat. If you were to eat too little, this would leave your body devoid of proper nutrition, and it can be left flushed, lacking nutrients and proteins needed for development. On the other side of the coin, overeating is very counter productive, and can lead to issues with excess weight and other health problems.
Balance is required in the realm of physical activity. While we may feel working out non-stop is of benefit, it is more beneficial to be sure and rest as needed. Studies show that rest in a workout is almost as important as the work out itself. It gives your body needed recuperation time and allows for better muscle healing.
The last principle for both nutrition and exercise is fun. If you enjoy what you do can it really be called work? No, and that’s a good thing. It’s fun. When you enjoy your workout, and when you pick a diet that suits you that you can enjoy as well, it makes the whole process of fitness that much easier and desirable. So by having variety, balance, and fun you can ensure true fitness with any program.
To begin, most people feel that if you go to a gym and pump iron for hours on end, and take supplements and the like, you are considered fit. When it comes to fitness, this cliché of an example just is not all there is to it. Fitness includes everything in the realm of proper health and nutrition. That being said when it comes to food, you are what you eat is essentially true, and when it comes to working out you will have to remember 3 principles as well: Variety, balance, and fun.
First off, variety is always important when it comes to food. Our bodies require a large number of nutrients and vitamins to have a healthy growth, and good maintenance. That being said, there is no one food or food group that has all of them. So we have to be sure and eat a variety of foods to allow for our bodies to be healthy.
This also goes true for working out. If you were to work out only one part of your body, the likelihood of entering into physical fatigue is increased, and you are bound to have issues with proportion. Working out many parts of the body ensures an overall physical fitness and is the better route to take.
Balance almost goes without saying in the food we eat. If you were to eat too little, this would leave your body devoid of proper nutrition, and it can be left flushed, lacking nutrients and proteins needed for development. On the other side of the coin, overeating is very counter productive, and can lead to issues with excess weight and other health problems.
Balance is required in the realm of physical activity. While we may feel working out non-stop is of benefit, it is more beneficial to be sure and rest as needed. Studies show that rest in a workout is almost as important as the work out itself. It gives your body needed recuperation time and allows for better muscle healing.
The last principle for both nutrition and exercise is fun. If you enjoy what you do can it really be called work? No, and that’s a good thing. It’s fun. When you enjoy your workout, and when you pick a diet that suits you that you can enjoy as well, it makes the whole process of fitness that much easier and desirable. So by having variety, balance, and fun you can ensure true fitness with any program.
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