How to Boost Workout Motivation?

Finding ample motivation for the exercise can be daunting. In fact, most fitness enthusiasts shy away from regular exercise since they don’t find enough drive to help them push forward. This can only lead to more failures and setback with your fitness and health resolutions.

Without further ado, here is a powerful tool to help you get and stay motivated for the long haul.

Peer up with a buddy

When it comes to boosting your motivation and consistency for the workout, peering up with training buddy is the way to go. According to a two-year study conducted by the University of Pennsylvania, subjects who exercised with a partner reported losing more weight than those who went solo. 

Furthermore, another study by the Oxford University revealed that exercising in teams can help you push further by reducing the level of perceived fatigue and tolerating more pain, thus leading to greater fitness gains.

Pick the right one

Choosing the right partner may seem difficult, but it’s worth the sweat. Make sure your partner is on a similar path. He or she must share similar goals and fitness aspirations. Of course, you can pick a more advanced fitness enthusiast, but you’ve to be careful not to do too much too soon thus risk injury and/or overtraining.

Conclusion

Success is a matter of implementation. Therefore, make sure to practice what you’ve just learned, and always remember to stay within your fitness skill.

Alcohol and Bad Health --- The Link

Drinking beer is a good social thing. In fact, it’s the glue that holds social circles together. But when it comes to fitness and health, beer in excess can put a permanent dent on your aspirations and training goals.

Here are couples of studies that show the downsides of beer excess drinking.

Alcohol and obesity

You may love your beer, but drinking it in excess can spell disaster on your figure and health level. According to Swedish study published in the journal Obesity, drinking alcohol hinders blood testosterone in men while boosting cortisol levels, thus leading to impaired muscle growth, abdominal fat and a myriad of other problems. 

Alcohol and post workout recovery

Not only that, researchers at the University Of Helsinki found that binging on alcohol impedes post-workout recovery and muscle growth by limiting the supply of carbs and fatty acids for the body. This can only compromise your fitness efforts and lead to more setbacks and disappointments.

Training Shortcuts For Better Physic

Most men who are looking to get the perfect physic know they need to work out on a nearly daily basis—and that’s not easy. Don’t get me wrong, asquiring the perfect physic is not just a matter of aesthetics. Yes looks do matter, but real men should strive to get into the best shape of their life and increasing over-all health levels. Showing off comes secondary.

Therefore, here are a few lifestyle changes you need to make to help you get that sculpted physic.

Start at the bottom

If you’re looking to boost your strength for the workout and speed up muscle gains, then performing leg exercise at the beginning of the workout is the way to go. According to Norwegian study, starting off a workout with leg exercises leads to an increase in both testosterone and growth hormone, thus leading to greater fitness results.

Stretch for success

Men can also benefit from yoga. In fact, a study by the University of Maryland showed that yoga outperformed aerobic exercise when it came to flexibility and muscle strength. Furthermore, the same research revealed that regular yoga practice reduces levels of cortisol—the hormone responsible for abdominal fat, overeating and a host of other heath troubles.

Run From Hunger

According to many studies, running sheds colossal amounts of calories, helps you ward off heart-related problems, reduces stress and can get you into the best shape of your life. For more appeal, a study published in the Journal of Sports Science revealed that subjects who completed a long run reported low level of ghrelin—the hormone in charge of regulating hunger—than those who didn’t exercise.

Eat breakfast, but why?

When it comes to losing the extra weight and staying healthy for life, diet is vital. And the most important meal, as you may know, is breakfast. Study shows that you can decrease the likelihood of obesity by more than 78 percent if you eat breakfast on a daily basis.

Protein with Breakfast

A study conduced by the Perdue University  made clear that eating protein with breakfast can help you feel full for longer period, thus keep overeating and unhealthy snacking at bay—which is the reason behind weight gain.

Not only that, another study published in the International Journal Of Obesity showed that subject cut about 1000 calories form their daily calorie intake by just consuming 2 eggs and a bagel for breakfast, and lost 70 percent  more than dieter who ate a bagel and cheese as breakfast.

What to eat

Make sure to eat protein, such as milk, eggs, yogurt, whole grains, and consume fruit moderately. Ate your breakfast within an hour of waking up and three hours prior a workout.

Control your hunger with these 3 eating guidelines

When it comes to losing weight, learning how to control hunger and keep pangs at bay is critical if you’re looking for keeping the extra pounds off for good. For most fitness enthusiasts, the temptation of overeating is harder to overcome—especially during low moments of life when you feel down and need a carb-fix.

Therefore, here are 3 eating guidelines that can help:

Keep blood sugar at bay

Keeping blood sugar levels at bay is key for preventing overeating and weight gain.  And the best way to do so is via opting for food with low glycemic rankings. The higher the ranking, the spikier your blood sugar levels will be after consuming them. On the other hand, foods below 60 according the glycemic index have minimum impact on blood sugar.

Eat protein with every meal

According to many studies, subjects who ate protein with their meals on a regular basis reported low levels of hunger afterwards, thus preventing unhealthy snacking and overeating. Not only that, decent protein intake is vital for muscle growth and proper recovery, alongside a plethora of health benefits.

Banish the diet coke

Yes it’s true, diet cokes contain less calories than traditional sugary drinks, but they are not the best drinking choice if you’re looking to keep hunger pangs at bay. According to many studies, diet drinks contain high levels of artificial sweeteners, which can spike your blood sugar and boost your desire for more unhealthy drinks and snacking.