How to build the perfect physic

 When it comes to building the ideal physic, every fitness enthusiast is looking for an edge—whether with a new training plan or a miraculous pill that promises overnight change. Nevertheless, consistency and implementing the right training-diet strategies are the real keys to getting the body of your dreams.

Therefore, here are 3 ways that can help.

Start at the bottom

According to research, doing leg strength exercises at the beginning of a workout increases the levels of both testosterone and growth hormone (essential for muscle building and recovery), thus resulting in a boost in strength and greater muscle growth.

Lose weight with protein

Protein is key to muscle growth and recovery. However, this is essential ingredient can also help you lose weight by eliminating hunger pangs and cravings for unhealthy snacking. Therefore, make sure to eat plenty of protein with every meal—especially after a hard workout such circuit training.

Lift hard and heavy

To get strong, you need to lift big and heavy. No doubt. And using traditional lifts that load the spine, such deadlifts and squats, can lead to better muscle building results. Not only that, traditional lifts can help you ward off osteoporosis and boost bone-mineral density. In addition, these lifts can do wonders to your core strength and posture, thus you can kiss back pain goodbye for good.

How to Feel At Your Best All The Time

Feeling your best at all time is no easy feat. But it’s worth the sweat. Feeling at your best, to some extent, can help you put your fitness and life dreams on the fast track. On the other hand, being stressful and feeling under constant strain is the surest way to suffer from mental burnout and a premature failure. 

Without further ado, here are 2 ways to help you feel the best:

Time your sleep

Sleep is key to wellbeing and increased health. Therefore, if you’re feeling groggy when the alarm clock goes off, then you’re heading into the wrong direction. One way to help you tackle sleep deprivation is to set your buzzer for a total sleep that’s a multiple of 90-minute (7.5 or 9 hour for instance). That’s the length of the average human sleep cycle. Setting your alarm clock within these sleep cycles ensure that you’re not woken up during deep sleep, thus fall short with your resting period.

Banish stress

Keeping the monster of stress at bay is another critical approach. For instance, going for hard workouts days, back to back, without ample recovery increases the releases of stress hormones, which makes you more susceptible to colds and a host of other ailments. Therefore, during stressful weeks, don’t push yourself through tougher workouts. Instead, make sure to keep a keen ear on the way you feel both during and after the workout and adjust accordingly. Sometimes an off day might be just what your body (and mind) really need.

How to Keep Yourself Motivated For The Summer Workout

Keeping a workout regime running during the summer season is no easy feat. For that,  try out these 3 simple tricks for enduring consistency and success:

Build a ritual: 

People are creatures of habits; we tend to reiterate the same physical and mental patterns on a daily basis and what permits us to do so are the rituals we practiced over time. Therefore, if you turn your workout program into a ritual, you'll make it a part of your daily routine, therefore you won’t have to think much in order to do it--it will just happen on auto-pilot. You can do this by committing to a precise time and place for the exercise, regardless of your circumstances, for at least four weeks.

Use Positive Anchors: 

Anchoring is linking an exterior stimulus to an external experience or mental condition. Through associative conditioning, you can train your brain to correlate an outside trigger for a mental state that’s most suited for the exercise. For instance, I never go out for a run without my cap, and as soon as I wear it, my body responds instantly and knows that is time for working out. Of course, this happens with practice and time, but it’s definitely worth the hard work.

Peer up With a Partner

You’re the people you surround yourself with. If you blend with healthy and productive individuals, you're more likely to get what you look for, and the other way around. Therefore, be aware of those who you spend time with and do your foremost to mix with more balanced and successful people.

How To Avoid Packing Up The Pounds

Nothing can kill moral more than packing up the lost pounds—especially if you were exercising right and opting for healthier eating choices. Falling off the fitness wagon can be perceived as a failure, leading to stress and other troubling issues.

As a result, here is a way that can help you keep those pounds off for good.

Detraining and hungre pangs

Regular exercise is key to permanent weight loss results. However, not all people can keep up the same training intensity for the long haul. In fact, exercising less can actually make you hungrier. Research shows when lab animals stop running, they consume more calories before starting the exercise regime. this condition is known as detraining. Detraining is suspected of causing metabolic shifts that increases appetite and makes you more prone to overeat as a result.

To avoid feeling hungry all the time, make sure to opt for at least 4-5 small meals throughout the day. Going for long stretches of times without eating can make feel hungrier, thus the odds of overeating on your next meals are much higher. To keep cravings at bay, exercise prior to big meals (especially during holidays); studies show that exercise dulls your appetite for at least an hour afterwards.

Stay tuned for more posts on this important subject.

How to Overcome Exercise Fears

When it comes to struggling with a new workout regime, fears can be a major roadblock. Whether it’s the fear of injury or fear of failure, these unwanted physical worst case scenarios are common among all fitness enthusiasts, from the beginner to the more advanced.

As a result, to get the most out of your training regime, here are two of the most common exercise fears and how to overcome them.

Fear of injury

This is the most common fear. True to form, getting injured from a training program can be a part and a parcel of the exercise process, no doubts. But it’s no excuse to just sit on your butt and decide not to exercise; see workout injuries do not appear out of thin air; many training mistakes can lead to these dire consequences.

Do the following to steer clear of injury:

-         - Listen to your body and adjust the training intensity accordingly.

-        - Start small and gradually increase length and intensity.

-        -  Always start your workouts with a warm-up and finish them up with a proper cool down.

-        -  Get enough recovery and rest—especially between hard workouts

Gaining Weight

Though this fear is not exercise-related, the nightmare of weight gain—especially when exercising and putting in the efforts—keeps a lot of fitness enthusiasts awake at night. And it shouldn’t be as long as you’re exercising and pursuing good eating habits.

To avoid gaining weight, do the following:

-           -  Keep track of your daily calorie consumption via a diet journal.

-          - Keep changing the intensity and length of your training sessions. It’s all about muscle confusion.

-          - Aim for consistency, not short-term change.

-          - Think health, not just diet or fitness resolution.

Of course, there are other fears, but these two are the most troubling. I will be delving more in the subject in the near future.

Weight Loss Motivation - How to Motivate Yourslef to Lose the Extra Pounds

Knowing the good consequences of weight loss is one thing; getting sustained motivation to get there is another topic. Weight loss motivation is easy...at first. Many weight loss enthusiasts find it hard to keep their motivation running high after the initial phase. This is true across all human endeavors. We start off highly motivated, only to see that motivation fade by the sides as time passes us by.

Therefore, if you want to lose the weight and keep it off for good, you need to have a few tricks up your sleeves which can help you keep your motivation in check-especially during moments of self-doubts and difficulties. Here are a few:

Write and Rewrite Your Goals 

The process of writing and rewriting goals never cease to amaze me. This is a powerful tool since it entices the unconscious mind-which is solely responsible for generating motivation-to stay on track. It is also a constant reminder of the reasons why you've embarked on the weight loss path in the firs place.
The more you write and rewrite your goals and the more you think about them, the clearer they get and the definitions will become sharper.

Clarity is power and will boost your motivation. Therefore, make a habit of jogging down and revising your goals on daily basis. Get a notebook and keep it with you at all times. Each day rewrite your weight loss goals. The best times to do so are both before you go to bed and as soon as you wake up in the morning, this because the unconscious mind is more suggestible during such times of the day.

The Mastermind Principle

We become the people we surround ourselves for most of the time, as Brian Tracy-mental performance and motivation expert-never get tired to say. Hence, the people you keep at close proximity can doubtless make or break your weight loss motivation. And you can't do much about it.

Nonetheless, choosing the right company is the right decision to make, however, I'm not suggesting you to dump all your less-than-slender friends. Nevertheless, minimizing your contact-at least, until you reach your desired weight-can kick start your motivation again.

Therefore, you should start hanging around slimmer, fitter people and your unconscious mind will start turning on the new frequencies and vibration. Head to your local gym or health club and try to spend as much time possible socializing with the kind of people you want to become.

Seek Inspiration 

Another way to boost your motivation levels is to seek inspiration and find a mental mentor to get you moving. This mentor doesn't have to be a coach or a spiritual guru; mentors come in many forms and shapes. A biography or a book can be good mentors as well. When we get inspired, we see a better version of ourselves, this can be both very uplifting and enticing to take more action.

Therefore, you need to figure out who inspires you the most. Maybe it's Gandhi or the old lady next door who walks daily despite her old age. Regardless, you'll move more swiftly and unhindered toward making your weight loss resolution a concrete reality, while at the same time, keep your sanity and actually make your journey more pleasant.

5 Tips For A Safe Summer Workout

Summer season offers extras hours of daylight and with it the chance to devote even more time taking pleasure in outdoor exercises. For many, what this means is additional time doing physical exercises and playing sports.

Therefore, it's important to remember fondly the possible risks that also come with working out in sizzling circumstances. So long as you be aware of dos and don'ts of exercising in the heat, then you can fully make the most of all the fun of summer.

Do the following:

1- Consume lots of fluids.

It's vitally important to remain hydrated. If you're thirsty then you are already dried out, drink before you'll feel a desire to. Make sure to drink during the day (stick to non-caffeinated drinks, ideally water). Furthermore, drink 15-20 minutes prior to starting your exercise and every 15 minutes through the entire workout.

2- Keep checking your hydration levels throughout the day.

One easy way to do that is to check your urine and assess its color; if the color is white and clear, then you’re good; however, if the color is dark and yellowish, then you’re running the risk of dehydration and need instant fluid intake in so your body can perform without any hinder.


3- Eat frequently.

The heat can reduce your urge for food, but it's vital that you eat normally. Try eating tiny meals 5-6 times per day. Incorporate plenty of fresh fruits and vegetables. Apart from being nutritious, fruits also are likely to help with hydration.


4- Use common sense 

Do not try out intense activities that your body is not familiar to. Instead, you should stick to workouts that you're very familiar and comfortable with. And do not attempt to diet by perspiring. Too much sweat is not the answer to long term weight loss. Any decline in the scale would just be a direct result water loss, not fat loss.

5- Do not adapt the "no pain, no gain" slogan.

Disregarding your own body's signs could be harmful. Heat-related health problems come with warning signs. Be sure to learn how to identify them and what measures to take.