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Fitness Tips

Living a healthy lifestyle, staying strong and active is a mind-set. Our motto: 'Mind over Matter'. You can achieve anything. Stay strong and focused and with the right guidance you will meet your goal
Staff

Top 4 Mistakes Most Women Make When Trying Lose Weight

 

If you’re a woman on a mission to burn fat, there’s a good chance you are making one or two (or more) mistakes along the way. I see it time and time again and yet, few women ever actually crack the weight loss code.

It really doesn’t need to be as complicated as it seems. By learning what these mistakes are, you can quickly put them behind you and get on track to seeing better results.

Let’s look at four fat loss mistakes you need to know about.

Starvation Diets

If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will just cling onto what fat it does have, making further fat loss feel impossible.

You want to use a moderate calorie deficit, like the guidelines set forth in the 3 Week Diet plan as this will ensure that your metabolism stays revved and you keep burning fat.

Failing To Plan Ahead

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Larry Flowers

Gym Tips and Motivation

Before beginning any workout or physical activity, it is essential that you consult your physician.  Whether you are in a beginner, intermediate or advance level, it is equally important to set a work out program that includes the following:

  1. Cardiovascular Exercise
  2. Strength Training
  3. Flexibility
  4. Proper Nutrition

Stay focused and stay with your exercise program.  Keep this in mind.

  1. Avoid Plateaus
  2. Take Breaks
  3. Stay Motivated!!

Your motivation is crucial.  Avoid strolling around the gym and taking long breaks in between workouts.  If your goal is to get fit and workout, your key is to stay focused and committed to a program and goal.  This is where it starts for you.

First Step: Commitment.  Focus.  Make no excuses and get to that gym.  You will feel better when you do.  Set a schedule to go 2 to 3 days a week – without fail.  Change your on/off days around, break the monotonous in your schedule.  Whatever works best for you but committing to the 3 days a week.

SUN
MON
TUE WED THU FRI SAT SUN MON
OFF ON ON OFF ON OFF OFF ON ON

 Choose your best time of the day.  If you’re a morning person, you may want to work out early mornings.  If you prefer and or feel more motivated after work then set your work out schedule without fail.  Again, find your best time of the day and stay committed!!

Second Step: Always warm up – 5 to 10 minutes on the elliptical machine, bike or light jogging.

Stay Focused Working OutThird Step: Do less. Forget about 3 sets. One set of 10 to 20 with enough weight to tire the muscle – not to the point of pain or strain (you do not want to get hurt). This yields 90% of the benefit of 3 sets in 1/5 of the time!!! Less boring too!!  Staying aware of your workout progress will keep you connected to what your body is doing and feeling.

Limit yourself to 6 to 9 machines and 20 to 30 minutes. Rotate your workout among upper body, core (mid-section) and legs. Keep moving. No rests. Work major muscle groups. Curls not needed. Arms are worked indirectly by chest, back or shoulder exercises. The slower you move weight the better. Do not rush through it, slow movement will work the muscle over its full range.

Fourth Step: Hop on the elliptical machine for 10 to 20 minutes. You can optionally switch to the treadmill for another 5 to 10. Work hard enough to sweat. NO READING allowed. Once you have settled into a routine, intersperse with 1 or 2 minute intense intervals (interval training) where you push your heart rate an extra 10 or 20 BPM.

Fifth Step: Cool down for 5 minutes on treadmill. Stretch at the end of each workout. Reward yourself with a few minutes in the steam room or sauna.

Create challenges for yourself.  Continue to set different goals as you progress. Join NC Bodyduilding today to help keep you motivated by network with Fitness Consultant, online Personal Trainers, Nutriton and other people that's living a healthy Lifestyle! CLICK HERE JOIN!

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Fitness Coach

Learn How to Determine Your Body Fat


how to promote businessBody fat is the amount of fat in your body when you compare it to bones, muscles, water, tendons, organs and other body components. To remain healthy and minimize the chances for cardiovascular and other diseases, you should lower your body fat levels to at least the acceptable percentages of 25-31% in women and 18-25% in men. To know when you are healthy it's recommended that you measure the levels.

 

To help you out, here are some of the ways of doing it:

Fat Calipers

These units work by requiring you to pinch your fat with your fingers and then measuring the thickness of the

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Fitness Coach

How Women Can Lose Up To 50 Lbs

Although the statistics claim that men and women suffer weight issues alike, the women folk will agree it's a tougher battle for them. Men have it easy. They can gorge on calorie-loaded servings of dessert and still stay slim. On the other hand, we women have to watch everything we put into our mouth and wait to see where it will soon show up.

It's a matter of difference in the way our bodies are created. Fret not! Here are 10 nutrition and workout tips for women who want to lose 50 pounds in 4 months. Follow them strictly if you want to burn all the stubborn body fat like your counterparts.

Did you know it is harder for women to lose weight than men? 

The above statement is true. Weight loss is harder for women than men. Several studies support this fact. In situations where males and females had similar diet and fitness routines, the former were able to lose weight faster than the latter. Why?

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Staff

Workout Tips to Lose Fat and Gain Muscle!

Is a weight training diet plan an oxymoron? After all when we think of weight training we think of big burly men, whose only diet would be the see-food diet. I'm joking of course. When it comes to the look and shape of your body, exercise and nutrition go hand in hand, with what you eat arguably the more significant. Exercise dictates performance; diet dictates what you see staring back at you in the mirror.Weight Training Diet


So if you are putting in the effort with the weights to improve the look and shape of your body, it figures that you would also put some thought into what you eat.

Now conventional wisdom tells us that the exercise program isn't enough to change the look and shape of our body, just open any muscle or health and fitness magazine, they are full of adverts for super foods and supplements as well as articles explaining why you must eat this and mustn't eat that... We need a weight training diet.

The misconception is that because you are weight training you need to eat in a specific way; usually "more", however in reality this is not the case!

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