RUNNING MOTIVATION (30 min) - Motivational Video | Workout | Running

Weight Loss: Avoiding Plateaus and Ruts

If you've lost a significant amount of weight or followed a weight loss plan for a period of time, you know that even if you continue to follow the plan perfectly, most people will hit a plateau about 6 months in. This happens because your body, as Intelligently created as it is, learns to adapt to what you've been doing and no longer responds as it first did.

It is recommended that for every 10% of your body weight lost, you consume about 20% fewer calories if you want to continue losing weight. At a certain point if you simply continued doing this you would find yourself ravenous! You can only cut the amount of food so much before that backfires.

You want to continue to burn fat and build muscle, since muscle is more metabolically active and will keep your metabolic rate high enough that you don't have to cut the amount of food you eat so drastically.

Another tweak you may find helpful is to increase protein intake so you minimize muscle loss. Protein is also more satisfying so you will feel more satiated. When seeking to continue weight loss you might want to increase clean protein to about 25% of your total caloric intake.

Also keep in mind that your body becomes more efficient as your do your regular workouts. Add to that the fact that you expend less energy to do the same workout as you lose weight resulting in fewer calories burned. I always recommend you switch up your exercise routine every 3 or 4 weeks - the frequency, time, type of workout or intensity. Keep your body guessing and it will respond. Many fitness experts believe "confusing" your muscles by varying your exercises from one session to the next forces adaptation to constantly changing demands, thus improving growth and strength and allowing you to avoid plateaus.

While I'm on this subject of muscle confusion, let's talk about ruts. Maybe you are sticking with the program but feeling unmotivated. Sounds like a rut to me. We all like a bit of variety. Well I believe switching things up - both in your exercise routine and with your diet can just shake things up and renew your motivation as well as shock your body into responding again.

You can change-up your meals. I mention several ways to do this in Today is Still the Day, in the last section, like the progression principle and carb cycling. You could try intermittent fasting and switch up the fasting windows, doing a 16/8 window for a few days or a week and then doing a couple of 14/10 days and maybe a 20/4 day. Your body stays surprised and nothing will lift you out of a rut better than seeing your body respond again. With intermittent fasting, just be sure that you don't eat less, you just eat less often. Also be sure one meal in your eating window is substantial enough to make you feel full so your body knows you are not starving. Otherwise you defeat the purpose and your body will conserve fat rather than burn it.

Do you have a preferred way of getting past a plateau or avoiding a diet/exercise rut?

Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a "3-D Living Program" to assist her coaching clients in achieving vibrant health and wholeness - spirit, soul and body. Visit her website at https://www.threedimensionalvitality.com to learn more about the "3-D Living Program," her book, Today is Still the Day, as well as the coaching packages she offers. Subscribe for her free monthly newsletter and weekly email messages.

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Zumba Dance Workout for weight loss

Guide to Cardio Exercises - The Outdoor Workout

The human body is a complex system that is composed of organs, limbs, muscles, blood, hormones and nails among others. In order for the body to function, you need to eat and breathe. Oxygen helps to oxygenate the blood while food nourishes the muscles and body cells allowing the body to grow and develop.

The heart and the lungs are vital organs as they are at the center of the above activities that is pumping of oxygenated and de-oxygenated blood to and from the body as well as breathing in and out of clean and used air.

Today, thanks to smart devices like smartphones, laptops and tablets, people are spending way too much time with them. It's not a surprise to find people sleeping with these devices beside them so that they don't miss that post, tweet or WhatsApp message from a friend or loved one.

Leading a sedentary lifestyle has a negative impact on the body. To improve one's cardiovascular health, you need to engage in cardio exercises.

Swimming

For many people, a swimming pool is just a place where you can throw a party and invite a few friends. For others, it's a place to sleep on the deck chair and let the skin absorb the rays of the sun as you sip your favorite drink.

Swimming is a great workout as it engages different limbs and muscles when moving through the water. For example, when you breast stroke, you need to make movements with your arms, neck and legs. This exercise helps to make the heart to pump blood faster while the lungs take in clean air and expel used air.

Next time you have an opportunity of standing by a pool; don't look at it as a massive pond but as a gateway to better health.

Walking

The best thing about walking is that you can turn it into a fun activity. You don't have to walk in the park or around the neighborhood when you need to exercise. The hills and woods in the countryside are perfect places to hike. When you walk, different joints like the knees, the elbows and shoulders get to move which improves lubrication.

For the muscles around the legs, thighs, arms and back, they will not only receive nourishment from oxygenated blood but they will receive the much needed exercise too. You will be able to exercise your legs and the whole body as well as experience nature at its best.

Running

When you run, you engage your heart and your lungs just like swimming and cycling do. The lungs will take in oxygen and dispel used air quickly. This is done to supply the heart with oxygenated blood as the body cells are burning energy at a high rate. Running is a cardio exercise for the outdoors and the best thing about it is that you can push your body to highest limits. For instance, you can start jogging one mile in a day and within no time; you will have the ability of participating in a marathon.

Cycling

When you cycle, you help to jump start metabolism allowing your body to burn calories which in turn powers the cells in the muscles. Cycling allows you to engage your legs, your back, your elbows, your arms and your wrists. Your heart and lungs will benefits from the oxygen as well as the energy produced which helps to power the organs.

Final Thoughts

What you need to remember is that even though cardio exercises help to improve your heart and lungs, you need to take a rest. You can work out from Monday to Friday but set Saturday and Sunday for resting.

To learn more tips and exercises to help you lead a healthy lifestyle, follow me at [http://www.eatnburn.com]

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Exercises to Lose Leg Fat

In my many years working as a fitness trainer so many people ask questions like "What are the best exercises to lose leg fat or the best exercises to lose back fat?" That's an easy answer to express but a lot of times people are really surprised that the answer is nothing that they expected. Let me get into exactly what the best method is for fat loss over time and explain the science behind it.

Many people don't expect to hear this but you can't direct fat loss into specific parts of the body. A lot of individuals are under the impression that if they work on strengthening the muscles in their abdominals then they'll lose fat in their stomach as a result. That merely isn't the case. But I have great news. Every single strength training exercise is an exercise to lose leg fat.

I'll explain - the most useful exercise philosophy for fat loss centers around building more muscle mass. You see, for every one pound of muscle that we add to our body we are able to burn an extra 37.5 calories per day at a resting state. When I added the 9 pounds of muscle to my body I was able to increase my resting metabolism to burn 337 calories every day while I simply am resting. That is powerful!

That's why I have all my clients focus on strength training in the safest way possible to get the best results in the long term. See, whenever we do any kind of aerobic activity like jogging we are only getting the benefits while we are doing the activity. But strength training increases the metabolism consistently to change your baseline at a resting state. I'll also say that 60-80 percent of runners get injured every year, so I advocate staying as safe as possible. All strength training exercises are great exercises to lose leg fat.

My best advice is this - twice a week work with a strength training regime to bring all of your major muscles groups to full fatigue and you'll begin to notice the difference in any target area you're looking to lose fat. We all are made very different so we all have different areas that we may carry our body fat. For maximum results, strengthening your muscle groups everywhere in your body will allow you to burn the most amount of calories at simply a resting state. This allows your metabolism to be always burning.

In summary, full body strength training and muscle development hold the keys to being the best exercises to lose leg fat. I will also give the advice to stay as safe as possible, that is my specialty, safe fitness training. I hope you'll take a look at the Super Slow fitness program, it's changed my family's lives and it can yours too!

Jonathan Gentry works with the safest and most effective life changing fitness method available. He offers a whole website full of free information and techniques to jump starting your exercise plan at his website Safe Fitness Training.

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5 easy-to-remember rules to jumpstart weight loss

Keeping Fit - A Healthy Outlook on Your Fitness and Wellbeing

You are what you eat

Initially there are four main factors which everyone should follow in order to achieve their personal best. The first thing to remember is that your body will only function at its full potential if you provide it with the best fuel to run on. Eating the right foods and banishing junk food, will set your body up with the best start by providing it with the essential nutrition. This requires a balanced diet of carbohydrates, protein and fat, in larger amounts, provides our bodies with energy, helps with growth and maintains our bodies. While vitamins and minerals, in smaller quantities, are also necessary for your body. Water, although does not fall under a nutrient, is essential for healthy living and body function. While eating healthily is important, you should also consider the portion sizes. It is also important that you do not skip meals, as this is in fact counterproductive.

Exercise and fitness

The second most important factor which should be considered is regular exercise. This does not necessarily require intense gym workouts, however, the more exercise you incorporate the best results you will be able to achieve. Most specialists suggest a minimum of an hour of daily gentle exercise, to include walking, jogging and running. Not only will the exercise assist with keeping your lungs and heart, but it shall also keep your blood flowing. If you prefer an activity then both cycling and swimming are good options and cause less stress on joints. This will mean that your muscles are worked and you are able to burn the energy which you have taken in during eating. Although gentle exercise will not particularly target specific muscle groups or help with sculpting or toning, it will help improve general health. Not everybody has the time or finances to be able to go to the gym, however, there are plenty of different exercises and stretches you are able to do in the comfort of your own home.

It's all in the mind!

Having a positive mind set in respect of keeping fit and staying motivated shall make a massive difference to the success of your fitness journey and end goals. It is a lot easier to motivate and gear up to do the daily exercise and the routine needed when the sun is out, but when the weather is dark and dull, it is often difficult to find your self-motivation. Ways in which this can be combatted is to do exercise with a friend, join a class with like-minded individuals, or just listen to your favourite tunes to help get you focused. If you are eating the right foods, then you should have fewer difficulties with energy levels, but the regular exercise will help assist your body performance. This regular exercise will lead to a lot of long term benefits for you both physically as well as mentally. It is known that not only your fitness levels will increase, but exercise helps rewire your brain and reduces stress levels. Therefore, sticking to your plan is always important, and you are the only one in control of your own self-motivation. Another way you could help keep yourself motivated is to set small goals and once you have accomplished them treat yourself to an activity or spa treatment. Do not forget to believe in yourself.

Don't forget to rest

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Fourthly, you are going to need to make sure that the amount of sleep which you get is correct. Sleep is integral to your body functioning properly. In the modern and busy lifestyles which most people have these days, sleep is often something which gets overlooked rather than being made a priority. In turn, the proper amount of exercise will allow you to have better sleep and assist with your energy levels throughout the day. In order to achieve the best outcome for your health, there are in fact optimal times you should exercise during the day. To gain the best results from this, it is better to exercise either in the morning or afternoon rather than during the evening. Exercising at these times shall allow your body temperature to rise and fall just prior to you falling to sleep.

If you're looking to Keep Fit and look after your health, then look no further than Keep Fit Sporting Goods for your one stop shop for all things sport and fitness.

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What Is the Difference Between a Pilates Workout and Yoga?

To begin with, both types of exercise are a very natural form of exercise for both and mind, and it would appear, especially recently, many more people seem to be involved in one form of Pilates workout or another. A Pilates workout can take the shape of classes or simply done at your leisure and pace in the comfort of your own home.

Both a Pilates workout and Yoga session one have similar traits but let me tell you the main differences.

Firstly Yoga as a form of exercise has been around for a very long time now. In fact, it actually dates back to almost five thousand years when it emerged in India. It is not just a workout; it emphasizes both mind and body, meditation, maintaining a proper healthy diet as well as breathing techniques.

In comparison, Pilates, a much newer form of exercise, has been in existence for approximately 80 years now, invented by a man called Joseph Pilates. Though it has certain similarities to some Yoga techniques, its main aim is to help condition the entire body. This form of exercise strengthens the muscles, thereby developing core strength into everyday movements that typically form your day-to-day life, without you even being consciously aware of it.

Yoga also involves core strength to a degree. However, its principles are more based on stretch and flexibility and less perhaps on the day-to-day body movements. Its focus is more on the inner body and more spiritual in its application.

Both a Pilates workout and a Yoga session focuses on breathing and movement at the same time. Pilates is more inhaling through your nose and exhaling through your mouth. Yoga, on the other hand, is more inhaling and exhaling through your nose.

Ideally, it would help if you determined what exactly it is you want to achieve from your workout. Do you want more stress management? If so, I would suggest Yoga. However, if you are looking to burn more calories, I would recommend a good Pilates workout, the choice is yours.

Generally speaking, during a Pilates workout, you may burn between 170-370 depending on the exercises done, whereas with a Yoga workout, the calorie burn is more likely to be about 140-250 calories. Either way, they are both excellent workouts that will improve both flexibilities and achieve the right muscle tone in the process.

However, if you are specifically looking to improve your abdominal muscles in particular, then Pilates is an excellent choice.

Pilates will work the whole body without any rapid or forceful movements that can injure you and because of its low impact nature, it is one of the stronger reasons why it is an excellent form of exercise for both young and elderly alike.

The centre of a Pilates workout is working on your abdominal muscles and your buttocks as it makes a person stronger from the inside out, making this one of its core attributes.

Pilates incorporates flexibility and strength, where it provides an excellent workout for all the different muscles groups, thereby giving you a much stronger body and leaner appearance.

Both a Pilates workout and a Yoga session can have a positive impact on your body. I cannot see any negative implications for either type of exercise if done correctly.

Regarding some similarities, they do however, both give you a feeling of well- being which can only be a good thing. They also both do not involve any jerk like movements or any other form of vigorous movements.

Each form of exercise workout will give you a sense of peace and wellbeing while at the same time, strengthening your muscles. Though each has its uniqueness as mentioned above.

From a visual stance, you will see results quicker doing Pilates than you would with Yoga, which may take longer, though they are equally as good for you in their own right.

The truth is that both are effective, yet each has its uniqueness; it does depend on how quickly you would like to see results.

I hope this article has shed a little more light on the two forms of exercise, they do even share a few similar practices, and there is absolutely no reason why you can't do both. If you would like to find out a little bit more about Pilates why not head over to https://letsgetandstayhealthy.com/pilates-benefits

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Military Diet: Lose 10 Pounds In 3 Days

Yoga Weight Loss Challenge! 20 Minute Fat Burning Yoga Workout Beginners & Intermediate

What's the Best Diet? Healthy Eating 101

Weight Loss Strategies 101

When it comes to weight loss, it is true that there is no one-size-fits-all solution. What works for your friend may not work for you. This is because of the fundamental fact that the biological responses to each and everyone's body is different and the reason for that depends on various genetical and diet factors. Therefore, in order to determine, what works best for you, you need to try few different options and be patient with each one of them until you hit the jackpot of your weight loss strategy. It is understandable that it is easier said than done, but with a little bit of commitment, it is definitely not impossible. This article is about two of key elements that are contributing factors of your weight loss strategy.

1. Proteins, fats and carbs:
It is true that your food intake can be the biggest player in your weight gain as well as weight loss strategy. Again, same food does not have same effect on two different people. It may not even have same effect on you if you try it over a period of time. Also, after changing your dietary habits, do not expect to see the results immediately or all at once. The effects are usually indefinite and imprecise. If implementing a dietary strategy over one-week cuts 1 pound of weight, it is not necessary that continuing to implement same strategy over the next week will slash another pound from your weight. It could be more; it could be less. It is said that eating carbs create craving for more carbs, hence eventually increasing your weight. If you want to cut your weight, cutting carbs is the first step followed by cutting bad fats.

2. Exercise:
Although food is the most important factor of your body weight, exercise plays an almost equal role in getting you close to your weight loss goal. Exercise speeds up your metabolism. One of the biggest benefits of exercise is that it burns fats in your body, and it does so quickly. If you don't do any exercise at all, your body might still burn fats in doing daily physical activities, but it will be extremely slow. Just like setting up your dietary plan, you don't need to spend a lot of money to come up with an exercise plan. When it comes to exercise for losing weight, you should do what you enjoy doing. Walking, cycling, hiking are activities that only need time and a little bit of commitment. Whatever exercise you choose to go with, make sure you do it in sets with appropriate intervals between sets. Don't exhaust yourself to an extent that you feel tired the following day to do any exercise at all, hence slowing down your overall weight loss progress.

These are the two fundamentals of weight loss. Start with these and track your progress over a period of time. Don't hesitate to change your plan if you need to.

If you are serious about losing weight and have an hour to spare every day, you need lean muscle weight loss. With a bit of commitment and promise to yourself, you are not too far from your weight loss goals!

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2 Weeks Diet Plan

Statistics show that approximately 45 million Americans go on a diet
each year. In fact, most of them make an average of four to six dieting
attempts annually. This implies that their first three dieting trials often
fail. Ideally, dieting can be a puzzling process. It can take a toll on your
self-esteem. This is why most people quickly get demotivated and end up
ditching dieting for good.
If you're currently battling with dieting and about
to throw in the towel, then maybe there are some things you're overlooking.
Here are the top four reasons why most dieting attempts fail time and again.

·Impracticable and Unreasonable
Calorie Intake

Calorie budget is paramount and should be the first consideration to
keep in mind. Calories are a measure of the amount of energy in the food you
eat. If you're putting yourself in starvation mode, then you're hurting your
dieting efforts. When you consume very little food, your body virtually shuts
down to save fuel. This places you in a fat loss plateau. Though it is prudent
to lower your overall calorie intake, consider doing so in a manner that
doesn't hurt your metabolism.

·Ignoring Filling Nutrients

Proteins and fiber are the recommended satiety-boosting nutrients
for dieters. Proteins break down at a slow pace thus giving the body a
long-lasting satiety. This helps to curb emotional eating and cravings.
Combining proteins with fiber from vegetables and fresh fruits can potentially
slow down digestion and cut down food cravings. Even though most crash diet
plans recommend vegetables, they discourage fruits. They also come with very
few proteins. If you want to hasten your dieting results, then make these two
essential satiety nutrients a focus in your diet plan.

·Unrealistic Meal Prep

A meal prep that takes an hour isn't realistic. If your meal
preparation takes an hour or more, then that might be one of the top reasons
your dieting efforts fail. A basic easy-to-implement meal prep is ideal. A plan
that takes hours can steal your free time. Find a meal prep that matches your
lifestyle then get accustomed to it.

·Long-Term Aspect

A great diet plan considers the long-term aspect. However, a diet
plan that spans for several months can quickly discourage you. It's great to
find a diet plan that comes with a specified deadline preferably two
weeks. It should not be too short
because dieting requires patience.

Even though dieting can be hard, carrying those extra pounds is even
harder. The recommended dieting time should be two weeks. A 2-Week Diet gives
you an outstanding foundation and motivation for a successful fat-burning
journey.
To harness the powerful psychology behind The 2 Week Diet, check it out here:

https://longfitnesslife.com/2weekdiet

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If You Want to Lose Weight & Get in Shape, WATCH THIS! Motivation for Workout