Category: Exercise

5 Best Cardio Tips for People Who Hate Cardio

Though everyone knows that cardio is good for you, not everyone loves the idea of working out. While it’s important to maintain a healthy lifestyle, there are people who, for various reasons, just don’t enjoy the idea of traditional cardio workouts. These people are the ones who need cardio the most, as the benefits of working out include improved health, increased stamina, increased metabolism, increased energy, better sleep, weight loss, reduced stress, and much, much more.

Cardio can be boring, monotonous, and downright torturous for many. It’s not just about the calories you burn, as it’s also about the energy you expend. The more energy you expend, the more calories you burn. And the more calories you burn, the better your chances of weight loss success. Let’s take a look at some of the best cardio tips for people who hate cardio

Benefits of Cardio 

Cardiovascular exercise is an excellent exercise for you to perform to help improve your overall health. The cardiorespiratory system is an important part of your overall health because it helps transport oxygen to your heart and lungs, which can help you to live a longer and healthier life.

Cardiovascular (aka heart and circulatory) health is so important because it prevents disease and reduces the risk of death from many diseases. Cardio can help with many conditions, including but not limited to heart disease, stroke, high blood pressure, type 2 diabetes, obesity, osteoporosis, depression, anxiety, insomnia, high cholesterol, and depression.

5 Best Easy Cardio Tips to Help You Get Fit and Healthy

Many people have a very negative view of exercise. They think it’s boring, impossible to fit into their busy schedules, or just downright painful. The truth is that there are many benefits to regular cardio, including stronger muscles, better weight loss, and health benefits associated with aerobic activity. Here are five easy cardio tips to help you fit regular exercise into your life.

  1. Playing Sport 

From playing with your kids to joining a team, sport is a great way to get your heart pumping and your muscles working. But, aside from a healthy dose of enthusiasm, there isn’t a lot that separates a good sport from a bad one. When you’re trying to lose weight, sport is a great choice because it can help you burn more calories—and that means fewer calories in your daily diet.

  1. Incline on the treadmill

Treadmills are probably the most popular piece of exercise equipment you will find in any gym, but they can be an incredibly tedious way to work out. If you’re looking for an alternative that is easy on your joints, try using an incline. Not only does an incline work the entire body, but it is also one of the best cardio exercises you can do.

  1. Sprinting

Sprinting is one of the best cardio exercises you can do, but many of us own cardio machines at home, and if you do not have the room or the time to make it work for you, you can still get your heart rate up using free tools. If you want to focus on the easy cardio, the key is to do it when you have time to rest so you can rest when you need to.

  1. Jumping Rope

Jumping rope is a low-impact, high-intensity cardiovascular exercise that can be done anywhere, anytime, and it works like magic in the fight against heart disease, diabetes, and obesity.

  1. Running in a group 

Running is one of the easiest and most convenient forms of cardio. Running is a cheap form of cardio and is the simplest and most effective cardio workout. It is also a great sport, and you can enjoy running for many years. Running is a great sport for people of any body type and is great for exercise and weight loss. It is also a great sport because it is inexpensive and you can do it anywhere. Lastly, running is a very simple sport, and anyone can do it.

Choosing to exercise and eat a healthy, balanced diet is one of the best things you can do for your health and the health of your loved ones. However, you don’t need to be a committed gym rat to reap the benefits. In fact, what many people don’t realize is that you can prevent and even reverse the effects of many diseases by making just a few small changes to your lifestyle.

 

4 Secrets for Growing Your Glutes

Your glutes are a major muscle in your entire body, and it’s important to do everything you can to support and strengthen them to keep your spine and hips healthy. Weak glutes often lead to a lot of issues, both in sport and in daily life, and it’s important to do everything you can to build them up. Here are four secrets that you can do to help grow your glutes.

What are Glutes?

The glutes are a group of three muscles underneath your hips. These are the main muscles that help to support your body in everyday activities. Your glutes are responsible for the movement in your legs when doing squats, lunges, deadlifts, and many other strength exercises.

The gluteus maximus is the largest and most powerful of all the muscles of the butt, but it is also one of the most commonly neglected. If you want to create the best gluteal physiques, you need to build and maintain a strong and well-developed gluteus maximus.

The glutes are the largest and strongest pair of muscles in the human body, and yet many gym-goers don’t spend much time training them. Of the two hip muscles, the glutes (the muscles that sit on your hips) are the largest and most important.

And, the glutes are the only muscles in the body that grow when you’re doing exercises like squats and deadlifts. If you want to build bigger and stronger glutes and you never spend any time training them, here are four secrets to help your glutes grow bigger and stronger:

  1. Hip thrusters

Our legs can be a source of great strength and, for some, a source of pain and limitation. But there is a way to make our muscles work with our bones, and we can make our legs work as strong as our hips.

There are two main ways to do this: the hip thruster and the band squat. The hip thruster works your abs and upper body at the same time, and it is a lot of fun to do these exercises. The band squat works your glutes and lower back, and it also offers the same amount of enjoyment.

  1. Kettlebell swings

Kettlebell swings are a great piece of strength training that can help you lose weight. If you’re new to the kettlebell, you may not be aware of the differences between the kettlebell swing and the kettlebell deadlift. If you haven’t done kettlebell swings before, this is a great exercise to start with. It will help improve your core strength and stability and give you a great upper body workout, which can improve your posture and prevent future injury.

  1. Barbell deadlifts

The deadlift is one of the most often used lifts in the weight room. It is a great exercise that works many muscle groups, including the quads, hamstrings, glutes, back, and core. It has recently become popular for its ability to build muscle size and strength.

There are a number of important structural differences between the deadlift and the squat. The first is that you must keep your back tight while squatting and keep your hips low while deadlifting. This means that the width of the hip crease equals distance equals depth. You should also keep a tight grip on the bar while deadlifting because it’s easy to let go of the bar with the weight of your body on it. Finally, you must hold the bar with both hands, which is hard to do when you’re deadlifting.

  1. Hip thrusts

The hip thrust is a variation of the hip extension exercise, which has been used for decades to improve the strength and function of the hip and gluteal muscles. Because the hip thrust puts a different set of demands on the major muscle groups of the lower body, it is a great exercise for improving muscle strength and posture and increasing core stability.

Exercises are one of the most important parts of your workout because they help you get stronger, leaner, and more toned. Not only that, but they also help you to develop greater stability, flexibility, and strength. If you want to get the most out of your workout, then you should make sure that you are doing the right exercise for the right muscle group.

Highs and Lows of Horse Racing

At a young age, I imagined riding a horse. But my dream came true when I finally learned it when I was in middle school. I remember that my mom did not want me to ride a horse, but my dad taught me, luckily.

I started to ride a horse as a hobby. Every weekend or during my spare time, horse riding is my outdoor activity, and the level of excitement is still the same as when I was in high school.

One day I met a friend who encouraged me to be into horse racing. I was hesitant because I never imagined getting into horse racing. But I gave it a shot and realized that it was a good experience, although I did not make it to the top. But it is all right. The chance to witness hundreds of spectators cheering for you makes everything worth it. Also, having a very supportive family beside you is more than valuable than the trophies for me.

As a horse riding/racing enthusiast, I have a bunch of friends who also love the sport. But just like me before, they have never raced a horse. I also encouraged them to take their experience up a notch. Some have switched to horse racing while others don’t.

Whether you are looking for a sport that would add color or change your life for the best, I would recommend horse racing, and you won’t regret it. If you feel skeptical, I also felt the same way. But don’t worry! Here are some pros and cons of horse racing that would help you make a confident and quick decision. Let’s get started!

Meet People with the Same Interests

I always feel happy and zealous every time I meet people who are extremely passionate about the sport.

They have different stories, but they always inspire me to be better each day.

I think it is normal for every sports lover to feel in despair sometimes, and a group of enthusiastic people can be a lifesaver.

Also, their dedication to the sport is very contagious, and it has helped me reach this far.

Welcome a New Member of The Family 

I don’t know if it is normal, but I consider my horse part of my family. For sure, some horse racing enthusiasts feel the same way, or it’s just me.

Honestly, I feel like my horse is a younger brother of mine. He completes my day even I have a stressful shift in the office. It is a therapy for me whenever I hear my horse neighs or wags his tail.

Although we have only been together for a few months, I think we have already built a strong connection. Even if he does not talk, I know what he likes most of the time. Weird, right? But it is true.

Aside from our weekend practice, I enjoy taking charge of his grooming. I do not only save some cash, but I also spend some quality time with my buddy.

The Level of Excitement and Intensity is Superb 

I love different sports. I play golf, basketball, volleyball, and even football. With golf, it is very relaxing, from the picturesque lawn to the lush trees.

In basketball, it is very intense and a good workout. I think I sweat a ton every time I play basketball with my friend. Volleyball and football are no exception.

But horse riding or racing is different. Yes, I sweat and even lose a pound. However, I could not explain the level of excitement. As my horse starts to run, it always makes my heart beat fast, and that experience is extremely addicting for me.

So, are you one of those people searching for a new but challenging hobby? There is no need to look further than horse racing.

If you have not ridden a horse, now is the right time to give it a shot. Yes, it may be unsafe, and the risks of falling are high.

Sometimes, you may have bruises and injuries. But your hard work will pay off. Believe me.

Every day, you will see some improvements in your skill. Soon, you will be a pro. Nothing is impossible if you really want everything you do.

 

Why Do We Love Horse Racing?

Horse racing is an equestrian sport that involves racing using a horse and a jokey. It’s a sport of running horses at their maximum speed and involves more than four jockeys riding a horse in a certain racecourse and distance for competition. Horse racing was practiced by many people a long time ago, with many rich people in ancient times loving this sport. This is probably why it was given the nickname of the “sport of kings”.

Horse racing is a fun sport that many people have loved because of the thrill and experience. Many people bet their money on their favorite horse, and some are after it for enjoyment after all watching jockeys handle their horses at extreme speed can surely give you some adrenaline. Horse racing is mainly used through thoroughbreds with a rider astride and it is not an easy sport because it requires skill, experience, money to breed the horse, and courage.

Reasons Why Many People Love Horse Racing

Horse racing is a long-loved sport by many people around the world. This sport is one of the extreme and amazing sports that exists, and it’s a sport that originated in Greece. There are hundreds and even thousands of reasons why many people admire horse racing.

Horse racing is a good source of entertainment that can surely satisfy your adrenaline rush. Horse racing is an extreme sport that makes it a thrill to watch as horses are amazing athletes that can reach breathtaking speeds, and a skilled jockey riding a horse can make a big difference. Although this sport is associated with betting or gambling, you can still opt out of it and watch it for free. It’s a sport that is accessible to anyone, where you can watch it in a horse racing stadium and sometimes even broadcast it on cable TV.

Gambling is the number one reason why many people love horse racing events, with many people placing bets on horse race events. There are many amazing horse racing events taking place around the world, each with its own facilities to watch and place a bet on certain websites on the internet. Horse racing is associated with a great history and culture. It begins as a prestigious sport enjoyed by royalty, but now anyone can enjoy it no matter what status in life.

Along with other amazing sports, this sport has gone through the digital age. You can now watch horse races online wherever you are as long as you have a smartphone or PC with an internet connection. Digital horse racing is easy to access and has made the sport more popular nowadays. Horse racing can be a fun social activity that draws all sorts of people to watch the event.

Horse racing is a long day event and gatherings mean you can have more time experiencing the thrill of the sport. Animal lovers, especially horse lovers, are naturally drawn to horse events. Anyone would love to watch an agile and beautiful creature running at maximum speed in a racing course, especially as the horse breed used in horse racing is very impressive. They are bred using the natural and advanced method to maintain health and improve their endurance and agility skills.

For some, horse racing is considered as a lifestyle more than a sport. With each horse racing event, you can meet new people and possibly make some new friends that share the same hobby. There is much great community of horse racing fans around the world. This is what makes horse racing sports great and loved by many people. Whether you want to bet or just want to enjoy the long-hour event, this sport can give you thrill and excitement.

Conclusion

Many people love horse racing because it gives them a thrill and fun experience right from the start to the end of the race event. Other sports that exist today, horse racing events, can be watched in the comfort of your homes too! If you love animals, specifically horses, and love to gamble, horse racing events are perfect for you.

Balancing Diet and Workouts for the Best Health and Fitness Results

Having good health and a fit body requires a balanced diet and regular exercise. Everybody has a different perspective as to what body fitness means. Some think body fitness is having Hulk muscles while others think it is having a perfect body. Either way, it is important to exercise and take balanced diets to gain body fitness. Often, people chasing health and fitness goals focus on one aspect (diet or exercise) and neglect the other.

 

I have had to work hard in observing a great diet and working out. Here is how I have managed to balance my diet and workouts for the best health and fitness results.

 

Nutritious Breakfast

The first meal of the day is the most important. Research shows that having breakfast regularly reduces the chances of getting heart diseases, diabetes, and obesity. A healthy meal in the morning helps the body to replenish blood sugar which is required to power the brain and muscles. Skipping this meal can lead to a lethargic feeling when working out. I try to have a protein and fiber-rich breakfast whenever I’m going to exercise. This helps me to keep off the hunger pangs for long. It provides me with the energy I require to workout. I do not like having doughnuts for breakfast as I end up becoming hungry before I complete my workout.

 

The Right Amount of Carbohydrates

Carbohydrates are the main source of energy in the human body. Research shows that about 60% of the daily calories are obtained from carbohydrates. This only applies to people who exercise regularly. I always obtain my carbohydrates from eating fruits, vegetables, beans, and whole grains. I prefer whole grains to refined grains since they get digested slowly. This helps the body to be full for long and feel energized for the better part of the day. They also help the body in stabilizing blood sugar levels. These grains contain minerals and vitamins which are required by the body to be at its best.

 

Protein Intake

Protein helps the body in growing and repairing tissues. It helps in the formation of red blood cells to replace those that die after 120 days. Working out sometimes leads to the tearing of muscles thus the need for constant repair. Protein helps in the repairing and building of muscles. It is also a source of energy for the body when there is a short supply of carbohydrates. I get protein from eating chicken, turkey, beef, lamb, fish, milk, lentils, beans, and eggs. I take small portions of processed meat and red meat to maintain my good health. I also prefer lean proteins since they have low levels of fats.

 

Fruits and Vegetables

Fruits and vegetables have low amounts of fat and calories. They provide the body with minerals, vitamins, and fiber needed to keep it healthy. Health departments advise that in every meal taken, half of it should consist of fruits and vegetables. I make it a habit to try different types of fruits to get as many nutrients as possible.

 

Proper Workout

The body requires a well-organized training schedule to be fully fit. Having a balanced diet is also key to achieving full-body fitness. All workouts should begin with a warm-up. I always try to speed up to my maximum after warming up. This is a cardio workout that helps me stay fit and maintain my health.

 

I also try to build my muscles by doing pull-ups, sit-ups, push-ups, and lifting weights. These exercises break down my muscle fibers pushing them to reform. This makes them thicker and stronger than before. Lots of fuel are needed by the body to perform this process successfully.

 

Diet and exercise are inseparable elements in a health and wellness journey. Substituting one for the other only leads to painful efforts with little results. It is important to strike the balance with the above tips for a healthy and strong body.

 

Best Exercises to Include in Your Gym Routines

Going to the gym regularly brings amazing health and fitness benefits. But if you want great results shown on your scale, you need to perform the right exercises during your gym workout routines. Do not just work out. Make sure to make incredible progress over time. You might need to commit to working out at the gym for at least 4 to 5 days every week. You can just work your way slowly as time goes by. If you do plan to exercise regularly, you may need to invest in some high quality tracksuits and other gym clothes so you have the maximum comfort while you workout.

To make the most of your gym routines and workout sessions, you need to perform only the best exercises during your gym routines. However, not everyone is aware of the exercises that must be done. You won’t have to think about your fitness routines if you have a personal trainer like those at Truth Gym Gallery. Nevertheless, if you’re planning on working out on your own or are looking to make up your own exercise routine, these are some of the best exercises you can try:

Walking

At first, I thought walking exercises at the gym weren’t a big thing until I learned that it is one of the best exercises to include in your gym routine. The reason this exercise is a winner is that you can walk anytime and anywhere. Consider using the treadmill for your walking exercise at the gym.

If you are just starting with walking for fitness, I would suggest that you begin with 5 to 10 minutes at a time. Try adding a few minutes more until you reach 30 minutes per walk. Quicken your pace later on.

Interval Training

It’s best to include interval training in your gym routine because this boosts fitness levels and burns calories that help you lose weight. The idea is to modify your workout’s intensity rather than working out at a steady pace. To do interval training, whether you dance, run, walk or do cardio exercise, pushing up the pace for about one minute or two helps a lot. You can eventually back off for 2-4 minutes. The duration of the interval will depend on how long your workout is and the recovery time needed. The pacing can be fine-tuned with the help of a trainer. Repeat the intervals all through your workout.

Squats

These are also the best exercises for gym routines because they work on various muscle groups and your hamstrings, gluteals, glutes, and quadriceps. To do squats, you must position your feet apart at shoulder-width. Make sure that your back is straight. The next step is bending your knees and lowering your rear, similar to the way you sit down on a chair.

Your weight must be distributed evenly on three points of your feet, such as the inside ball, outside ball, and the heel, which forms a triangle. Your knees will not stay in line with ankles that way; however, other parts of the body will experience less strain. You can consider adding dumbbells as soon as you can do about 12 repetitions well.

Push-ups

These are also the best exercises to include in your gym routines because they strengthen core muscles, triceps, chest, and shoulders. In doing a push-up, position your hands a bit wider apart in shoulder width. Position your toes properly on the floor. If you are struggling with this position, begin with your knees on the floor. Make sure that your body makes a straight line from the shoulders up to the feet or the knees.

Your abs and rear-end muscles should be kept engaged. You also need to be bending your elbows to lower down to almost the extent of touching the floor. You will then need to lift your back by pushing through your elbows. Your torso must be maintained in a straight line all through the move.

Lunges

Just like the squats, these also work on the lower body’s major muscles. Lunges also enhance your balance. To make lunges, take a bigger step forward, ensuring that your back is straight. You will then need to bend your knees for about 90 degrees. Your weight must be maintained on your back toes then you’ll need to lower your back knee towards the floor. Never allow your back knee to touch the floor.

These are just a few of the many best exercises that you can include in your gym routines. Incorporating the right exercises can yield better results and can also deliver enormous benefits to your overall health and fitness. Make sure that you commit to the best exercises to make the most of your every workout session at the gym.

Cardiovascular Fitness – Why Is It Imperative to Health

Cardiovascular fitness pertains to the ability to handle aerobically challenging situations of varied duration. Heart disease is one of the world’s leading causes of death. Boosting your cardiovascular fitness can minimize the risks of developing heart disease by increasing your blood vessels, lungs, and heart’s efficiency. Speaking to a doctor (be they from the Cardiovascular Group or elsewhere) before starting can be beneficial, however, but below we’ve gone into details about the benefits of the exercises.

The simpler it is to pump blood through the body, the less burdening it is on the heart. The contraction strength of your heart, the flexibility of your veins, and the productivity of your blood in terms of carrying oxygen will be improved if cardiovascular training is successfully executed.

The Importance of Cardiovascular Fitness

Cardiovascular exercise additionally helps in keeping a healthier body composition. Both anaerobic and aerobic exercise, particularly at higher intensities, adds to healthier caloric burn. The fat stored in your body is held for times of delayed or extreme action. Cardiovascular system training through high-intensity intervals boosts the activities of specific hormones, for example, growth hormone and testosterone, which stroke effective fat burning. While steady-state and low-intensity cardio burns a higher fat percentage, high-intensity exercises result in better calories burned. These also speed up enzymes linked with fat burning.

Having the right cardiovascular fitness somehow means having the confidence to complete activities with cardiovascular demand like swimming, hiking, biking, strength training, and even climbing the stairs. Being capable of moving through the day without feeling breathless can make a big difference in your level of confidence as well as your quality of life. An excellent cardiovascular foundation enables you to train harder during your strength sessions without feeling exhausted.

It’s quite common to do cardiovascular exercises as the only form of workout. Taking, for instance, a marathon runner having very intense cardiovascular fitness, but their muscles are weak because of lack of strength training and due to working similar muscles on one plane of motion.

Keep in mind the four important pillars of fitness, namely mobility, strength, cardiovascular fitness, and body composition. Suppose you are a marathon runner who developed cardio fitness but neglected other pillars of fitness. In that case, you’re protected from disease linked with the cardiovascular system but cannot handle aerobically demanding situations. You are still prone to the effects of having poor body composition, mobility, and strength. Lack of proper fitness training combined with just moving the joints in a single repetitive movement can worsen joint degradation and can result in immobility, poor posture, and overuse injuries.

Tips for Effective Cardiovascular Fitness Training

Now that you have already learned about the importance of cardiovascular fitness training to health, you also need to understand that these exercises are not the only component to being a fit, capable and healthy person. The following are helpful tips to fitness train more effectively:

Vary Your Cardiovascular Activities

Your body can instantly cope with the kind of training that you perform, and this makes it hard to achieve similar results. To still be able to reap the benefits of your cardio training, change the type of training and the equipment. Battle ropes, circuit training, sled pushing, running, swimming and biking can be done on a daily or weekly basis to keep your fitness training challenging but more effective.

Stick with the Right Intensities When Training

You can use various kinds of Cardio Fitness Machines to help you with your training. Treadmills, ellipticals, exercise bikes etc., could prove fruitful in your workout regime. One of the top pieces of equipment you can purchase to dial in your cardiovascular training is a heart rate monitor. Consider exercising within 60 to 80% of your maximum heart rate to reach optimal physiological outcomes. In case you do not have the monitor, you can just try using the RPE method.

Get the Right Rest Intervals

Try setting your working intervals from 15 to 60 seconds and have the right work-rest ratio such as 1:3 or 1:4. For instance, you do the sprint interval on your bike for about 15 seconds and then rest for a minute. The total duration of your workout must be anywhere from 10 to 30 minutes.

Be sure to progress whether adding seconds into your work intervals, taking seconds away from the rest intervals, or increasing the total number of intervals in a given workout. Your body can also quickly adapt to your fitness workouts, so strive for challenging sessions as time goes by. Remember all these tips to help you train effectively.

Songs to Keep You Going in Your Fitness Journey

Workouts are sometimes very tough and may need a lot of motivation to complete. At times, it becomes boring and morale is needed to even begin sessions. There is no better solution to these workouts than music. Music alone can easily change the tempo of a training session. There are some songs I listen to keep my spirits up when doing workouts. There are also different songs that I listen to motivate myself to finish workouts. Here are some amazing songs you might want to have on your workout playlist:

 

Lean On

This is an EDM song by MO, Major Lazer, and DJ Snake. It was the most streamed song on Spotify after its release in 2015. It has a catchy beat which keeps my mind lifted and motivated to face the task ahead. MO’s vocals in this song are also brilliant. It is in my workout playlist since I enjoy it and my body always wants to move to the rhythm of the song.

 

Level Up

The title of the song itself is to motivate people to try harder in life. The beats of the song are also catchy. This song is also fast-paced which makes it a great pick for a workout playlist. I always listen to this song whenever I’m having a workout session to push myself harder. The voice of Ciara telling me to level is enough to help push past my limits.

 

Work from Home

This song by Fifth Harmony is one of the catchiest songs of the 2010s. I like this song since it is all about work. The beat itself helps me move easily when working out. The chorus of this song makes me want to keep my body working even when I’m tired. The tune and rhythm create sweet melodies in my ears which keeps my mood up.

 

Stronger

This song by Kanye West speaks about working out. It is great motivation especially during punishing workouts. I like this song since it talks about the physical pain and experience obtained when working out. I always feel like Kanye West is communicating about my situation and giving me the motivation to work harder when working out.

 

No New Friends

No New Friends, a song by the LSD Supergroup was always destined to be a hit song. The hot pop song has heavy percussion which always goes well with workout sessions. The beats in this song always keep me running to the end. It also has a melodious chorus which always lifts my mood.

 

Good as Hell

Good as Hell by Lizzo has been on my workout playlist since it was released in 2016. The chorus is a joyful affirmation to make myself feel good. It is a great workout song since it promotes body positivity. Every line in this song sounds like a celebration of what I’m doing thus giving the morale I need to work out.

 

Wake Me Up

This EDM song by Avicii has some of the catchiest beats I have ever heard in music. The beats in this song always bring a new happy mood at all times. This is the song I use to set my mind to start working out. The vocals in this song are also amazing.

 

Yeah 3x

This song by Chris Brown made it to my workout playlist due to its great beats. Chris’ energy in this song also keeps me energized when working out. The fast-paced beats always keep me moving even when I’m exhausted.

 

John Cena

The song by Sho Madjozi also has some of the catchiest beats I know of. The singer motivates me with her great energy and morale in this song. I find myself doing workouts freely whenever I listen to this song.

Five Easy Tips for Achieving Your Fitness Goals in 2021

Before I begin, allow me to make some guesses about your fitness goals. Guess number one: You have fitness goals for this year. Guess number two: Last year you may have achieved some or none of your fitness goals. Guess number three: You want to make this year different and achieve your fitness goals. If any of the guesses I have made regarding your fitness goals is true, you are reading the right article. In 2020, I achieved most of my fitness goals. However, in the previous year I did not accomplish any of my goals. In the sections below, I will walk you through the tips I deployed to achieve my fitness goals.

 

Set Smart Goals

I am sure you know what the acronym SMART stands for. In case you don’t, SMART is an acronym for Specific, Measurable, Achievable, Realistic and Time-bound. I realized that non-specific goals like ‘get a six-pack’ will not help me achieve anything. Such a goal is vague, has no plan, has no deadline, and has no accountability. I realized that I had to set specific goals. So, I looked at my goal and reframed it as follows, “I want to get a six-pack by the end of the year. To achieve this, I will need to enroll in the closest gym and make sure I go to the gym at least three times a week. I will also watch my diet and avoid fast foods.”

 

After reframing the goal, I put in the effort and the time. By mid-year, I had cut a lot of abdominal fat but had not yet achieved a six-pack. By the end of the year, I had attained a four-pack and not the desired six-pack. I fell short of my goal, but I made significant progress compared to the year before.

 

Make Short Term Goals and Daily Plans

I know how intimidating long-term goals can be. They at times look impossible, especially after some false starts. Sometimes I feel like quitting because the goal seems unattainable. I realized that I fail in reaching my long-term goals because I do not have daily actions and short-term goals that add up to the bigger goal.

 

For instance, if I want to run a ten-mile run by the end of this year, I will break down my goal into small weekly and monthly goals. I can begin by running one mile three times a week for a month. Then I can add one mile each month such that by October, I will be running ten miles three times a week. At the end of the year, I will be able to run 12 miles. These small goals give me momentum, and I can see progress.

 

Make Time

At this point, I have identified my goal, and I have a system in place to help me achieve the goal. The next step is to create time to execute the plan. If my days are like yours, then you must feel like you never have enough hours in a day to spend between work, family, and other commitments. We are all busy, but I realized that I always make time for whatever is important for me. Therefore, I became intentional about scheduling time for my fitness goals. I reduced my television time and slotted my gym time after work to avoid postponing the session once I arrived home. Making sure I looked the part definitely helped to motivate me to get into the gym too – if your fitness wear needs a bit of an update, you could check out a site like Raise to see if they have any Nike coupons or discount codes that could help you save money on some new gear.

 

Track Your Progress

Fitness goals are hard to achieve because the results are not immediate. So how did I stick with the goal for a whole year? I got a desk calendar and tracked every time I hit the gym. I felt good seeing my progress every week. I also knew when I was slacking off and took an appropriate action.

 

Get Some Accountability

Peer pressure is not always a bad thing. Some positive peer pressure can help you achieve your goals. I discovered that it was easier to ignore a resolution I kept to myself instead of one that I had told someone. So, when the year began, I shared my fitness goals with my friend, and we kept each other accountable on a monthly basis. There are days I went to the gym just because I could not bear the thought of telling my friend I had missed all gym sessions in an entire week.

 

The Best Apps to Guide Your Health and Fitness Journey

There is always a need for an expert when it comes to matters of health and fitness. It is essential to have a fitness trainer and a nutritionist to help out. In this digital age, there are applications that can effectively take the position of both the nutritionist and the trainer. These applications have helped me to stay fit by keeping me dedicated to my training schedules and provided me with a helpful diet guide to follow. Here, I list some that have been helpful to me, all of which I feel would be resourceful to anyone on a health and fitness journey.

 

8fit

This application is free to download for Android and iOS. It offers meal planning and on-demand workouts. The application set for me personalized exercise sessions and a diet to follow. All that was based on the results I wanted to see. 8fit is always issuing instructions, reminders, guidance, and suggestions. The application has videos that are a good aid to workout. I am required to log what I have eaten so that the application can have a better analysis of my progress. There is also a pro version plan which has a subscription of $25 per month, $60 for 6 months, and $80 for an annual plan. The pro version gives custom meals, shopping lists and makes all workouts accessible.

 

Centr

Centr enables planning of training sessions, eating healthy, and doing workouts. The application is used to lose weight, get fit or build muscle. Training goals should be set during the registration process. Some workouts in this application have coaches. These coaches demonstrate workouts and help through them till they are complete.

 

Other workouts are self-guided with a provided sample video and a timer. This application is available on Android and iOS mobile phones. It can also be accessed through a browser. There is a subscription fee of $119.99 per year, $59.99 per quarter, and $29.99 per month. The app provides a free trial valid for seven days.

 

FitOn

FitOn offers users a workout-on-demand. Workouts are given according to the specifications of the user. They are based on the level of intensity wanted, intended training time, and type of workout desired. The application has butt, abs, thighs, yoga, and stretching workouts. The app enables heart-rate monitoring on the screen when training, through the help of a heart rate monitor. It has a leaderboard that enabled me to compete with my friends. This made training more fun and challenging for me. I was able to train with some of the best trainers through video tutorials. It is available on Android, iOS, and browsers. The pro version of this application costs $69.99 per year. Pro subscribers are given personalized meal plans.

 

Fitbit Coach

This is a free to download workout-on-demand application. It can be used on Android, Windows, iOS and the web. The application is equipped with workout videos that can be done at home. The free version of this application offers a limited number of workouts. The premium account is worth $79.99  per year and$ 9.99 per month. I loved this application because it gave me a human trainer to walk me through my training session.

 

Forte

This is a workout assistant that allows the streaming of training sessions. I was able to steam and join workout classes through forte.fit I was amazed by this since I was able to attend a real workout class through the internet. Forte also allowed me to search for available classes. Each class has the time and date listed on the site. There are also details of the length of the class and equipment required to train. Forte requires members to pay a monthly fee of $39 or an annual fee of $288.