Have you ever noticed that how your day starts can dictate how the rest of your day goes? If you start your day on a positive and productive note, you feel a sense of excitement, pride, and accomplishment. And then those feelings power you through the rest of your day. You knock things off your to do list and find yourself in a great mood. Yet, when you wake up later than you were planning on, it can throw your entire day off. So make a decision to take control of your mornings and come up with a routine that will set you up for success.
When trying to construct a morning routine that fits your life, one thing to take into consideration is how important the night before is. Most people with winning morning routines, also take nighttime rituals into consideration. Before going to bed each night, plan your next day out in a journal, so you know exactly what you’re getting into. Nothing is worse than going into a day without a plan, and that’s a great way to lose control of the day.
Here’s a list of some of the most important things you can start each morning with to get off to a good start:
Step 1: Hydration: The elixir of lifeOne of the most important things you can do each morning is start your day off by drinking at least one glass of water. After 6-8 hours without any water, it’s essential to hydrate your body when you wake up and get it ready for the day. Your body is composed of mostly water and a lot of times, the importance of water is overlooked. Dehydration can lead to fatigue and headaches, so starting the day with water can help prevent dehydration. Because of that, staying hydrated means more energy and a lot of times, clearer thinking. There are a lot of health benefits to staying hydrated.
“Your day is pretty much formed by how you spend your first hour. Check your thoughts, attitude and heart.”
Step 2: Priming: The key to self transformationAnthony (Tony) Robbins, one of the biggest motivational speakers, always talks about the importance of starting your day with priming. His priming exercise combines two important elements; gratitude and visualization. The priming exercise is about 15 minutes and the purpose is to get you into a good mental and physical state before you start your day. First, Tony asks you to think about 3 things that you are grateful for, and to step into those memories like you are there.
Next, he asks you to think of three things that you want to accomplish (short or long term). The purpose of these exercises is simple; start your day with gratitude and visualizing yourself accomplishing what you want to accomplish, whether it’s a short term goal or a long term goal.
If you don’t want to do that exact exercise, you can also do a combination of meditation and visualization. There are a lot of guided audios that you can use to help you get the most out of meditation and visualization.
Step 3: Exercise/Movement – Jumpstart your brain and your bodyExercise has massive benefits, both physical and mental. Starting your day with even 30 minutes of movement can give you increased energy and endorphins. It’s also a great way to start your day on a positive note. Think of how amazing you feel after you finish a good workout.
Step 4: Journaling – Create your future and write your goals into existenceEveryone has their own way of journaling; you need to find what works best for you. Some things you can do while journaling are making a list of 3-5 things you are grateful for, writing your goals down (daily or long term goals), or setting your intention for the day. Journaling can make you more productive as well as remind you what your goals/ targets are so that you stay focused on what you need to get done.
“Your morning routine generates a 10x return for good or for bad. Make it good.” – Todd Stocker
Step 5: Attack the day- conquer your biggest task that you have to do first thingA lot of people tend to procrastinate on their most important task of the day. They’ll find any excuse to push it off. “Later” becomes “tomorrow.” And then somehow, the end of the week rolls around and the task still isn’t complete. However, if you prioritize your most important task and get it accomplished first thing in the morning, it gives you a sense of discipline and accomplishment.
Starting your morning with a routine can help transform your day. It can help you build new habits but even if you start with 2 or 3 of these, you will begin to see a big difference in how your days go. If you already have a morning routine but you are missing some of these steps, test them out and see what kind of an impact they have on your days.
What is your morning routine like? Comment below!
Our daily schedules are packed with a myriad of activities that require energy, focus and, quite often, the ability to multitask. One would think that such a demanding journey could not start without a healthy, balanced breakfast; however, a surprisingly high amount of people skip the most important meal of the day.
That is one of the findings of the global Healthy Breakfast Survey commissioned by Herbalife Nutrition. The survey included more than 8,600 respondents from the United States, China, and Asia Pacific (APAC) participated and uncovered insights into the breakfast attitudes and consumption habits in those regions.
In the U.S., only 55% of those surveyed eat breakfast seven days a week, a small number compared to the 63% who do so in APAC and 81% in China. However, 95% recognize the importance of eating a healthy breakfast, which comes to show that while people are aware of the significance of something, it doesn’t necessarily mean they act on it.
Main Findings of the Survey
So why are people not eating breakfast? Lack of time was the number one reason, followed by lack of appetite, and the perception that eating breakfast is too much work.
Another reason cited was the desire to lose weight, which is a great misconception, since eating breakfast actually kick-starts your metabolism and staves off hunger that could lead to overeating.
Timing and food-preferences are also relevant issues. The survey revealed that the most popular time to eat breakfast is one to two hours after waking up, even though 30 minutes is the ideal time to do so.
What People Eat for Breakfast
The choices for breakfast vary across the regions: in the U.S., a hot beverage and oats or cereal are the most popular options, while a traditional-style breakfast consisting of a bowl of rice, noodles or porridge is the most popular choice in China and parts of APAC (Thailand and Vietnam, specifically).
Despite the circumstances, people do want to make healthier choices. Respondents in all three regions said the top factors that would encourage them to eat breakfast on a daily basis would be having more time and options that are readily accessible and convenient.
Convenient and Healthy Breakfast Options
Herbalife Nutrition’s commitment to good nutrition involves raising awareness about the possibilities of combining today’s busy lifestyles with balanced meals.
We believe that good nutrition shouldn’t be a privilege but rather an option for everyone. We honor that principle by providing suitable, healthy solutions like our Formula 1 Healthy Meal Nutritional Shake, which is a convenient choice for good nutrition when you are pressed for time.
Having a balanced first meal of the day will help with overall wellness. You work very hard to achieve your goals, make sure to fuel your body properly each morning to keep going further.
Most of the beginners in the gym related a well-developed arm with having a massive and pumped up biceps. However, the reality is that the triceps are in fact the more complex muscle group. Moreover, a balanced arm should be developed on the basis of two-thirds triceps and one-third biceps. That is why, if you want to have a big arm, you need to pay special attention to the triceps. Therefore, you will be able to gain size and mass. Also, to achieve this ideal size and proportion yourself, you’ll need to shock the muscles. And in order to achieve that you will need some high intensity and effective exercise. However, not everyone is doing these exercises with the proper technique.
This article will provide some tips about how to fix some of your triceps workouts.
Seated triceps presses
The conventional bodybuilding plans are always based on exercises that can work out all the part of a certain muscle group.
In order to target the three separate heads of the triceps, you should do the seated press. Moreover, this exercise can optimize the triceps growth as it develops the three parts at the same time
TIPS: Do not allow your elbow to creep out to the sides. The best way is to keep them close to your head. Also, point them straight up during the exercise. Therefore, this will restrict the focus to the triceps while avoiding the involvement of the shoulders.
Also, this notable exercise can be done seated or standing. Moreover, you can train one arm at a time too.
Lying triceps presses
The lying triceps represents is one of the most effective advanced triceps exercises. Also, it is very beneficial as it can overload the triceps and initiate great burn. It can also help you in the process of building thick and massive arms. However, our recommendation is that this exercise to be done with lighter weight at the start. And the weight increase should be based on a steady pace. The reason is simple. To avoid injuries on your triceps and to protect your wrists.
TIPS: It is imperative to not let the elbows flare out. Also, try to keep them in and pointed straight up.
The second advice is to use a spotter when lifting heavy weights. Therefore, you will enable more stability and better technique. Moreover, you can protect from possible injuries on your wrists and head.
This exercise is somewhat undermined as it has other effects. Moreover, the cable extensions are a great option for polishing of the triceps. Also, it can help in the process of building well-defined arms.
TIPS: Make sure you do not move your arm behind while you pull the handle down. This can have a negative impact as it takes the focus off your triceps. Therefore, aim to keep your elbow in a tight position against the side of your body.
Also, do not use excessive weight as your technique can suffer.
The triceps kickbacks are one of the most notable old school exercises. Also, the triceps kickback is effective in developing the upper area of the triceps. However, high intensity is the main prerequisite, but also a solid control and good technique are needed. Many professional bodybuilders from the '80s and '90s favored this exercise because of its all-around benefits.
TIPS: Make sure you look ahead while you perform this exercise. Although this may sound weird, it will actually help you to keep your back flat.
Also, make sure that only your forearm moves and not the upper arm or elbow. This will create a stable form and give you the proper technique. Therefore, the exercise will be more effective.
The triceps push down is one of the most effective arm exercises. However, the basic benefit of it is that it will work the triceps throughout the entire range of motion.
TIPS: During this exercise, your elbow should not move. Therefore, you need to keep them tight against your sides from start to finish. Also, this exercise should be based on a steady weight increase. Using excessive weight at the start can implicate internal damage of the wrists.
The bench dip is one classic exercise that is still popular among many bodybuilders. This simple exercise allows you to use your own body weight for resistance. Also, many weightlifters use the bench dips to polish a good triceps workout session. In the same time, it can be a good warm option before arms workout. Furthermore, many beginners start with this exercise. It is simple and not too demanding.
TIPS: You can switch and modify this exercise in order to fit your current abilities. If you are only able to do a few reps with your feet on a bench – try conducting the exercise with your feet placed on the floor in front of you, with your knees bent. After some time, you can gradually build up to placing your feet on a bench.
All in all, the triceps muscle group is one of the most important ones. Also, it represents the main muscle that needs to be developed. By building up your triceps head, you will develop big and thick arms. However, it is imperative to have proper control and technique. Therefore, these tips will help you to improve your workouts. And the final result will be increased muscle gains.
Many people have a 40+ hour job with kids at home, and in today’s fast-paced lifestyle, many people struggle to stay active. Becoming a gym regular represents a real challenge. Therefore, it is important to have proper time management. Finding the best time of the day for a workout is important. It is the main starting prerequisite for being successful in transforming. Therefore, if you are like me, we tend to hit the gym in the early morning hours, for this article, we’ll discuss the 5am workout.
Improved Daily Routine
The first notable benefit of a 5 am workout is about the energy levels. To be more specific, the 5 am workouts tend to optimize your energy levels. Also, this is based on the potential release of the endorphins. This happens during the exercise activities. This unique hormone can have an instant impact. It can generate more energy. And it can give you a better focus for the day. Furthermore, it can put your body in a solid condition for your daily activities and obligations.
Waking up for a 5 am workout can also improve your routine. By setting a specific time for your workouts you will get adjusted to your gym obligations. Also, it can be a perfect solution about the challenge of finding time for the gym. Furthermore, the exercise will increase your focus on the next activity. Moreover, this is because your body is aroused. Or simply said, it can help you to be more alert during the later hours. And the end result is increased productivity and effectiveness in another aspect of life.
Higher Testosterone Levels
The second notable benefit of the so-called AM workout is about testosterone levels. It is well known that testosterone levels tend to vary during the day. According to a research study, testosterone levels are higher in the morning. Therefore, this element can have a galvanizing effect on your bodybuilding progress. By utilizing the higher morning testosterone levels, you can energize your workouts. This can increase the overall muscle gains.
Another benefit of the 5 am workout is the better efficiency. It can stimulate your overall effectiveness during the day. The morning workouts can increase the presence of this key hormone. And at the same time, your body will be able to take advantage of these hormones while they are at their peak. The body can provide the basis for growth.
Improve Your Sleep and Recovery
When you workout late, your body will have a hard time to relax. Therefore, you might find that falling asleep can be challenging. This can result in many restless nights. Moreover, it can increase the fatigue levels. Also, it obstructs the recovery process. As we are aware, there is no progress without proper recovery. Simply you cannot gain muscle mass.
That is why the 5 am workout is the perfect solution for this common problem. Start the day with an early workout. Therefore, you can complete your workout by 9 am. Also, the longer day will trigger a reaction in your body to go to bed earlier. Therefore, you can skip those late nights. If you need additional help to fall asleep, look into our Sleep now or Relaxation Tea as way to get deep sleep, recover, and be ready for the next day. Also, you can recover better. This can also improve your daily routine. Also, you will wake up more rested and recovered.
Better Metabolism and Eating Habits
The morning exercise can improve your metabolic rate. The 5 am workout out will allow you to burn more calories. Especially for the rest of the day. Therefore, the morning workout can be one of the main elements for a fat burning strategy. Also, the fat burning process can stimulate muscle growth.
Also, the 5 am workouts can improve your eating habits. Starting your day with a healthy balanced breakfast is important. It will help you to practice better eating habits. It is crucial to consume the essential nutrients early in the day. That way you will maximize your overall gains.
Improved Strength and Endurance
This benefit is somewhat undermined. The morning exercise can generate better endurance. Also, it is important to emphasize that this does not happen overnight. Especially, if you just started to work out in the mornings. You may find it challenging in the early days. Moreover, your bodybuilding performance may drop in the first few weeks. However, you must embrace the morning exercise routine. And you will raise your consistency levels. Therefore, this will allow you to improve your overall strength and endurance levels.
These two elements are one of the main prerequisites for reaching the next level in bodybuilding. That is why the 5 am workout can give you a solid basis for improvement. You will also be able to tackle some of the obstacles on your way. Or any other barriers that prevent you from reaching your fitness goals.
Soon enough, you will see better and more notable results. Your performance will significantly improve. And that may just be the reason to start lifting weights early in the morning. The better results will give you more motivation. You will be more determined to achieve success.
On a final note, we can agree that the 5 am workout sessions can be a good option. It can provide a broad spectrum of benefits. Also, it will give you the perfect start of the day. It will enable you to be more productive. Combined with improved efficiency in your daily obligations. And it can be the perfect time management solution. And finally, it will make you a gym regular in today’s fast-paced lifestyle.
Burning fat is not an easy task. On the contrary, it can be a prolonged and complex process. But, dropping the extra fat is something that is achieved. However, to accomplish that you need to take some active steps. Yet, not everyone is able to follow a strict diet plan or exercise daily. Also, it is important to realize that dropping weight does not happen overnight. Nevertheless, there are alternative ways that can speed up the process of burning the stubborn fat. One of those methods is Cardio Acceleration as a type of fat loss workout.
What is the Cardio Acceleration Workout
Cardio Acceleration can be described as an effective workout strategy. Moreover, this concept represents a combination of aerobic and strength training. This concept of resistance weight training and aerobic exercise is simple but still very effective. You start the workout with a resistance weight training exercise followed with 30 seconds to a minute of cardio. You repeat this in cycles until your workout is finished. For example, you completed a deadlift followed by 30 or 60 seconds of running or jump rope. You can perform and try different aerobic exercises between your set. Combining different aerobic exercises can be beneficial as it can engage different muscle groups.
Benefits of the Cardio Acceleration Workout Concept
The Cardio Acceleration Workout concept is one of the revolutionary innovations in the fitness and bodybuilding world. Moreover, it has been adopted by many soccer clubs in Europe as part of their training and athlete developing strategy. In recent years it has become very popular in the fitness and bodybuilding world. Let’s to take a closer look at the benefits and why the popularity is rising.
1. You will not Skip the Cardio Training
The first obvious benefit is that the cardio acceleration will help you to combine the cardio and the resistance training. One common problem for many bodybuilders is that they tend to skip cardio. This is also notable at the more advanced weightlifters. This concept is ideal as it will prevent you from skipping the cardio training. Additionally, it will not interrupt your resistance training in any way. Also, the Cardio Acceleration through the daily aerobic exercises will speed up the fat loss process. That is why this concept is an ideal opportunity for burning the stubborn fat.
2. Cardio – Acceleration vs. Conventional Cardio
If you want to lose fat, do lots of cardio. This is something that we hear daily. Also, many personal trainers and fitness experts recommend active cardio sessions during the week. The reality is that cardio training can be an effective method to burn fat. However, it is a proven fact that this can be a prolonged process.
On the other side, the Cardio Acceleration offers a more impressive advantage. To be more specific, it can speed up the hypertrophy and weight loss when compared to the conventional cardio. According to a research study, cardio acceleration is the fastest way to burn fat while also building muscle. Therefore, this concept can be effective without the need of spending hours on the treadmill.
3. Improved Body Flexibility
Another notable benefit is that it can improve the overall body flexibility. Moreover, the cardio exercises can improve your range of motion. Also, the Cardio Acceleration concept can engage many different muscles groups. This is especially beneficial as the different aerobic exercises can keep many different body parts in shape. By exercising every muscle group, you will ensure your body is in great shape. Therefore, this all-round body engagement will maintain stable flexibility of your body.
The Fat Burning Process
The main goal of this program is to initiate a significant fat burning process. Therefore, the Cardio Acceleration concept for weight loss is based on specific elements.
The additional cardiovascular 30–60 seconds exercise in between resistance training enables your heart to maintain elevated state during your training session. This is beneficial as it can increase your calorie burn. Moreover, is scientifically proven that the calorie burning process can be extended even after the end of the workout. Or simply said, this workout will stimulate the body to lose weight on its own. Another research study shows that cardio acceleration helps to maintain a higher metabolic rate for a longer period of time often observed during rest periods. The improved metabolic rate has a direct impact on burning calories. Therefore, the result is a significant weight loss.
This is especially beneficial as it can help in preventing the development of the so-called stubborn fat.
Furthermore, many athletes have reported that this concept can improve muscle recovery. Moreover, it can significantly increase your body definition. Also, it can stimulate increased blood flow. Therefore, the result can be bigger muscle gains in the long term.
On the final note, we can conclude that dropping body fat is not a simple thing. However, the Cardio – Acceleration training is a revolutionary workout concept. With the fitness world constantly changing, innovations such as the Cardio Acceleration can prompt an effective fat burning process. And the main difference is that weight loss is achieved in a significantly shorter period. And you will still be gaining the benefits from exercising. Therefore, if you’re looking for a new strategy for burning more fat and gaining muscle, this can program can be a great option.
Many people in the bodybuilding world tend to skip the leg day. However, strong legs are the foundation of a well-developed physique. Powerful and defined legs are the main symmetry element of a proper body transformation. Moreover, by building your legs muscles, you can increase your endurance and strength. So, why there are so many people that skip the leg day?
Maybe because the leg exercises are not fun. Or maybe because many bodybuilders tend to focus on their upper body. But, avoiding the legs workout can slow your overall progress. Also, it is important to avoid the so-called “Chicken Legs” syndrome.
Nevertheless, there are also numerous examples where people do not see proper leg results. Even after having regular leg days.
1. Leg presses
The leg press represents one of the most effective leg exercises. Also, this conventional movement can have a significant impact on leg development. To be more specific, the leg press can optimize the size gains on your things. Additionally, it is less stressful when compared to the squats. Therefore, the pressure on your lower back is lower. This can enable you to use heavier weight and speed up the leg development.
TIPS: Lower the weight only to the point before your hips and pelvis start to curl up. This is important since allowing your pelvis to curl up can put high pressure on your lower back. That way you will protect your spine from potential injuries.
2. Dumbbell Lunges
The second important exercise is the Dumbbell Lunges. This is because this exercise can develop your glutes, things, hamstrings and quads. However, the dumbbell lunges are somewhat undermined. Therefore, not many of the gym beginners are aware of the effectiveness of this notable exercise. The dumbbell lunges can be performed in a stationary position. Also, you do a lunge walk in a large area of the gym.
TIPS: It is recommended to pay attention to the angle formed by your thigh and lower leg. Moreover, your knee should NOT be over your ankle. The danger is that this can implicate severe strains to the knee tendons. Therefore, your knee and toes must be pointed in the same direction. That way the exercise is more effective, and you can prevent potential injury.
3. Straight-leg deadlifts
The straight-leg deadlifts are a very effective exercise for stretching of your hamstrings. Also, it can work out the lower back and the glutes. A terrific exercise to stretch your hamstrings and work your glutes and lower back.
TIP: Make sure that you do not hunch your back.
Also, it is important not to lean backwards. The reason behind this is that these two mistakes can increase the potential for injury. Therefore, keep your back in a fairly straight position throughout the exercise. You may look straight ahead as this can help you to get into a proper position.
4. Lying leg curls
This is one of the conventional leg exercises. It is a very good exercise for building a good body definition. Moreover, the lying leg curls can be very effective as it can isolate the hamstring muscles. Therefore, the result is significant added hamstring muscle mass.
TIP: The leg curl machine enables a proper form and technique. However, there is any common mistake that often occurs during this exercise. To achieve better isolation to your hamstring, it is recommended to try and point your toes. Therefore, this will intensify the burn in your hamstring muscles.
5. Seated calf raises
The seated calf raises target the lower calf muscles. To be more specific, it is the best exercise for the V-shaped part of the lower calf muscles. Also, it can have a good impact on the medial and lateral heads or the upper calf muscle. Another benefit is that it can be very effective for building mass.
TIPS: It is important to slide your hips forward on the seat. The reason is that the pads should be resting further back on your things. Therefore, this will improve the isolation of the soleus muscle.
6. Leg extensions
The leg extensions are one of the most important for building a good leg definition. Or simply said, the leg extensions will shape the front of the thigh. For many professional bodybuilders, this is the symbol of having strong and thick legs. However, the highest impact is given to the muscles above the knees.
TIPS: Avoid cheating. This may sound simples as the machines will maintain a stable position of your body. Do not allow your hips to come up off the bench while you are doing the exercise. In case this happens, it is a sign that you need to lower the weights.
Also, alternate the position of your feet. This will work the different elements of the quadriceps.
The development of the leg muscles is one of the most important segments in your body transformation. It is well-proven that people who skip the leg day, make slower gains in the upper body. Also, strong legs are the main foundation for building strong core muscles. Additionally, the leg training intensity will enable you to burn fat as it can elevate the heart rate. That is why it is imperative to do these conventional leg exercises. And by following the above-mentioned tips, you can maximize your leg muscle gains.
Today’s fitness and bodybuilding world combine many different workout concepts. Also, these innovations enable many people to find their own place in the broad fitness world. Many fitness enthusiasts can establish a workout routine through these exercise concepts. However, one method that is somewhat undermined is the group fitness class. And like the other exercise concepts, the group fitness class can offer numerous benefits. Here are 5 advantages of this training model.
1. A Proper Routine
Many people repeatedly turn to physical activities that they’ve grown comfortable with. The group fitness classes can have a significant impact as it can balance your workout routine. Also, the group fitness classes can diversify your workouts and it can get you out of your comfort zone. This is because you will try potentially more challenging exercises. And this will be beneficial as it can take you closer to reaching your fitness goals. Being surrounded by a group of people can galvanize routine habits. Therefore, you will challenge yourself to engage in physical activities that you might not prefer. In simple words, every group fitness workout will be a different experience for you. That way you will establish a well-balanced workout routine.
2. Motivation and Determination
In today’s stressful way of life, many people struggle with their motivational levels. Moreover, many fitness enthusiasts eventually decrease their presence in the gym due to low motivation. Others, feel that being active on a daily basis is physically demanding. Additionally, working out alone, for some people is not as challenging.
That is where the group fitness exercise classes come into the frame. By joining a group exercise class, you will be part of a group like-minded group which will help you to reach your best effort. Furthermore, being part of a compact group that is striving towards a common goal can have a galvanizing effect on your success. In the same time, the fitness group class can help you to make your workout more fun and challenging.
3. Better Quality of Life
Stress is one of the major problems for our generation. It is an undisputed fact, especially here in North America. Often then not, this can negatively influence the level and effectiveness of the workouts and training sessions. However, a potential solution for this can be the group fitness classes. This concept can actually decrease stress levels.
According to a research study from the American Osteopathic Association found group exercise participants experienced a reduction in stress and improved mental, physical and emotional quality of life. Also, this report finds that working out in a group lowers stress by 26 per cent and significantly improves quality of life. And those who prefer to workout alone put more effort but they do not have a high-stress management results.
Another benefit of the group fitness classes should be seen through the prism of socialization. By exercising with others, you can improve your overall social life. You may also meet some new friends and perhaps your next date. All of these elements will galvanize your quality of life.
4. Better Technique
One of the main challenges that many gym addicts face is the issue of maintaining a proper form. Many weightlifters often harm or injure themselves as a result of exercising with an improper form. Also, some weightlifters are not aware that they are damaging their wrists, knees and joints by not working out properly. In many occasions, if you work out alone, you might not be aware that your movements are as good as they should be.
Therefore, working out within a group can be a potential solution for this complex problem. In that context, there is often a personal trainer or instructor specialist that will help you to improve your technique. Also, other more experienced group members will help you to identify certain movements that are wrong. Furthermore, group fitness classes can improve your form. In the same time, these group workouts will significantly reduce your chances of sustaining some serious injury. This is based on the fact that you are given clear instruction about how to perform. Combined with the supervision element, you can decrease the potential risks for an injury.
5. Diverse Workout Plan
On many occasions, we tend to stick to our exercise plan for far too long. Also, we seem to repeat the same exercises day after day, training after training. This concept can have a negative impact on the long term. To be more specific, many fitness enthusiasts may feel bored after some time. For example, just spending your time in the weight room may decrease your desire and motivation. Therefore, it is crucial to have some sort of a variety in your training sessions. And that is where the group exercise classes can help. These group activities will provide with some new exercise trends. Also, your workout plan will incorporate different activities, not just lifting weights. This can also have a positive influence on the process of recovery. And at the same time, these group activities are well documented as a reliable option for weight loss.
In the end, we can conclude that the group fitness classes are still an undiscovered gem in the fitness world. Moreover, these group activities can offer many advantages for the average fitness enthusiast. They can be fun, interesting and healthy for many people. In other words, group fitness classes can have a vital role in getting you closer to your fitness goals.
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To build muscle, you need to follow specific guidelines and instructions. The first elements that come to mind are a good workout program, diet plan, and regular exercise. However, one important prerequisite that often undermined is the body and its reactions. Moreover, the human body is a complex system that contains different hormonal elements. And these hormones often generate different reactions in the muscle cells. One notable element that we will analyze in this article is Cortisol levels, and how it impacts your muscle gain and fat loss.
Cortisol – The Basics
Cortisol is a catabolic hormone that has the role to balance the fat levels in the body. Also, Cortisol has a significant role in the process of storing and releasing fat. But the ultimate question here is how cortisol can stimulate two different factions.
1. Storing Fat
Cortisol can have a significant role in storing fat. This is based on the presence and activity of the lipoprotein lipase which is a strong fat storing enzyme. Therefore, cortisol has a direct impact on the process of storing fat
2. Releasing Fat
Cortisol can also have an active role in the process of releasing fat. This happens as the cortisol releases the hormone-sensitive lipase which is a strong fat releasing enzyme. However, it is important to emphasize that it can only release the stored fat, not burning the fat. There are other functions that are needed to occur in order for the body to burn the released fat.
The Fat Burning Process
One of the main benefits of cortisol is that it can help in the process of burning fat. This is since it can assist in releasing fat from stored fat cells. As we have stated, there are other metabolic actions in the body that contribute to the fat burning phase. Without these actions, the fat will be again stored in the body.
Some of these functions are closely related to the activity level. For example, the increased presence of human growth hormone levels combined with the lower presence of insulin is one of those metabolic actions. This combination can utilize the effect of the cortisol and will burn the unwanted fat. Additionally, during cardio and aerobic activities the metabolism has high productivity. Therefore, the released fat can be used as a fuel to support the body during these activities. So, cortisol will prompt a reaction of releasing fat and the additional aerobic functions will proceed with burning the released fat. In other words, cortisol can be the starting point of a fat burning reaction. Additionally, it can provide the body with additional energy from the stored fat cells.
The Importance of High-Intensity Training
One important puzzle of this mosaic is to have high-intensity training. This is since fat burning via cortisol release can only happen during short high intensity workouts. For example, the cortisol stimulated fat loss happens especially during high-intensity bodybuilding workouts. Moreover, these training sessions should not go over 45 minutes, including the warm-up. The reason for this is because a longer gym workout can activate the insulin which in turn can restore the released fat.
Cortisol and Building Muscle
The general belief about building muscle is based on a good nutrition plan, good workout plan and motivation. However, there is a lot more in the bodybuilding mosaic. Building lean muscle also requires control of different anabolic and catabolic actions. Moreover, it is imperative to properly manipulate certain hormones. Cortisol is one of the most important hormones that need to be under control. Yet, it is imperative to have solid cortisol levels during your exercise. As we have stated, the cortisol can help in the process of burning fat. That can have a direct impact on the process of building muscle. To be more specific, solid levels of cortisol during training can help in building a good muscle definition. Also, it is imperative to limit the length of the workouts. A longer training will result in a very high level of cortisol. Therefore, long exercise can disrupt the balance of the hormones in the body. For example, if the cortisol or insulin is dominant, the effect of the exercise will be counter-productive.
Furthermore, cortisol can also have a protective role for the muscle cells.
According to a research study, cortisol and its metabolic substrates can protect the body from an exaggerated immune system response. Especially, in the face of exercise-induced muscle damage. Additionally, it can help to maintain normal vascular integrity.
Another report has shown that high cortisol may be an inhibitor of protein synthesis and muscle growth by its catabolic action. As we can see, cortisol can have a dual role. Nevertheless, the right balance is the key element that will help the body to utilize the positive effects of cortisol.
The Right Balance
It is important to have a proper balance of the cortisol levels. On that note, it is important to emphasize that there are numerous ways to manage the cortisol levels. For example, you can adopt a good diet, lifestyle and strong workouts. Moreover, it is recommended to pay attention to hunger, to avoid late junk food cravings etc.
A good sign that you have a good cortisol level is by observing your fat levels fluctuations during a 30 days period. To be more specific, if you notice steady fat gains, then high cortisol may be the reason.
On a final note, we can conclude that cortisol is closely related to muscle integrity. Yet, the catabolic reactions of cortisol can have a negative impact on the muscle cells. On the other side, this catabolic hormone can stimulate the fat loss process. That is why it is important to balance the cortisol levels in the body. A proper balance will enable the body to release and burn the fat. And it will also maintain and protect muscle integrity.
Nevertheless, the issue of cortisol is still a challenging topic that requires more analysis.
A body transformation requires a lot of work and determination. Also, there are certain factors that can make the physique evolution a lot easier. From the diet plan to the prospect of having an adapted workout plan. Everything is important. However, one other element that can have a strong role in the process of building muscle is a high metabolism. By boosting your metabolism, you can achieve your fitness goals on the fast track. In this article, we will analyze some tips about how to improve your metabolism rate.
1. Avoid Big Meals
The first change you should consider is modifying your meal portions. While eating more is good to raise your metabolism level, it is important to avoid large meals. This is based on the fact that digesting food can take a lot of energy. Moreover, some foods that are high in protein also require a lot of energy in order to be digested. Simply said, the bigger the meal is, the more time and energy is required for the system to process it. Therefore, if you adopt a meal plan with 5-6 smaller meals during the day, the result will be an improved metabolism.
Another theory that supports this claim is how the body works. To be more specific, when you are not eating, the metabolism usually slows down. And this is especially notable in the “three meal plan”. Simply said when your body doesn't get food, your metabolism slows down. Then the body turns to the body fat to use it as an energy source. Therefore, this might be good for fat burn and weight loss. However, if you want to build muscle mass, you should adopt the “multiple light meal plan”. Try to consistently eat every three hours during the day. That way your metabolism will improve in the long term. In the same time, this strategy will prevent possible overeating (a common problem for many after a workout session). And this will prevent possible weight gain.
2. The High-Intensity Interval Training Method
Much has said about the importance of High Intensity Interval Training (HIIT). It is safe to say that it is one of the main prerequisites in the process of building lean muscle mass. Also, it is a very effective method to improve your metabolism. This is based on the fact that this type of workout is based on intense and quick activities. Therefore, the results are improved calorie processing.
Also, HIIT can generate a significant metabolic activity and can maintain that state for a few hours after the workout. For example, if you consume a large meal after the HIIT workout, your metabolism will be stimulated to process those calories. In other words, your body will still burn calories even after the exercise is over.
According to a research study, high-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Therefore, it is safe to say that HIIT training is one of the most effective ways to improve the metabolism rate.
3. Avoid Processed Foods
In order to improve your metabolism, you need to maintain a proper diet. On that note, it is important to emphasize that it is recommended to avoid processed food. You should consume more veggies, fruits, and other organic foods. This is based on the fact that the digestion process starts in the mouth. The enzymes in the mouth start to break down the food and then the internal system converts the food into energy.
This process is relatively simple when it comes to consuming and digesting organic and healthy food. On the other side, processed foods tend to be somewhat predigested which can create several digestive complications. And this, in turn, can slow down the metabolism rate.
This problem is especially notable with processed potato foods, fruit snacks and foods that contain processed sugar. Furthermore, some of these foods contain a high level of predigested elements that can have a negative impact on your metabolism. It is smart to avoid processed as much as possible.
4. Stay Hydrated
Staying hydrated is one of the basic elements that will help you to build lean muscle physique. Also drinking water can raise your metabolism. The theory behind this is that if you are dehydrated you might feel cravings for food. That can be misleading and will turn you to eat more.
According to a research study, 500 ml of water can significantly increase the metabolic rate.Staying hydrated keeps your body in a well-balanced state. Also, if you exercise with high intensity, make sure you drink lots of water. And your metabolism rate will certainly improve.
Another idea is to drink green tea as well. It is well documented that one of the most effective ways to improve your metabolism is to drink green tea. That is the reason why it is present in almost every diet plan. Also, according to a research report, drinking four cups of green tea led to a significant reduction in weight and systolic blood pressure.
Another study showed that green tea extract can actively improve metabolism by 4% during a full 24 hour period. Moreover, 2 to 3 cups of green tea can help burn up to 80 calories per day. However, green tea should be seen as an additional element that can help metabolism, and not the main factors.
The Bottom Line
We can state that the metabolism rate can play a significant role in the process of body transformation. Therefore, it is imperative to find the right elements that will help in the process of improving your metabolism rate. And these tips can give you the starting point in the process of maintaining a highly effective metabolism rate.
One of the main challenges in bodybuilding is the possible occurrence of injuries. This represents a common phenomenon, especially among beginners. And one complex area that often suffers is the lower spine. There can be several reasons for this. The poor technique, improper lifting movement and the inadequate posture can all create a series problem for the lower back. Therefore, it is important to protect your lower spine during the process of body transformation. And this article will provide you with some key tips about how to stay prevent potential lower back issues.
1. Improve Your Posture
One of the main problems that we face in today’s modern age is bad posture. To be more specific, many of us are required to sit for a prolonged period during the day. This can create several problems and can weaken the lower back in the long term. According to a research study, spending much of your day in a seated position can leave your back sore. The constant soreness can implicate additional challenges especially for those that lift on a daily basis. Furthermore, it can weaken your lower back thus increasing the potential for the occurrence of injuries. That is why it is imperative to maintain a good posture. And not just in the gym, but also while conducting all your daily tasks and obligations. Simply said, these challenges go far beyond fitness and bodybuilding. For example, during work, you can try some of these ideas:
2. Focus on Core Exercises
The second notable advice is to focus on the core exercises. However, the problem with the core exercises is that many beginners undermine their impact. Many of the young bodybuilders tend to focus on the upper body muscles. But, the impact of the core exercises goes beyond just building muscles. To be more specific, the core needs to be exercised in conjunction with all muscle groups. That way you will ensure good health on your lower back. In other words, by building strength in the core, your lower back resistance level will significantly improve. Also, enhancing core stability through exercise is common to musculoskeletal injury prevention programs.
The core exercises will also reduce the risk of low back pain if exercises are done correctly, and on a regular basis. Also, you can speed up the process of strengthening the core by using some of the various Performance Supplements. These innovative formulas can have a galvanizing effect on your core muscles and can aid in the process of preventing a lower back injury.
3. Avoid Certain Exercises
Another action you can take to protect your lower back is to avoid some problematic exercises in the early stage. Although physical activity is the best way to strengthen the back, some moves should be avoided if your back is weak too. For example, exercises such as military press, deadlift and squats should be avoided if you back is not strong enough. This is since these exercises can put significant pressure on the lower back. Therefore, the recommendation is to slowly strengthen your lower back first. And then to start these exercises based on a gradual increase concept.
4. Proper Form and Technique
The final and possibly the most important element is to develop a proper workout form and technique. However, before analyzing the two segments, it is important to emphasize that they are two totally different things. The technique is the way you do a specific exercise to target specific muscle groups. On the other side, the form is all about injury prevention. Yet, the connection between the two is what can effectively protect your lower back from potential injuries. For example, a good form and proper technique are when you are not leaning back while lifting. Another example is not using your neck to help lift the weight when you’re performing certain exercises. In other words, the form and technique can optimize the strength levels of your lower back. In the same time, it will minimize the potential for lower back injuries.
Also, it is important to emphasize that without the proper technique your results will suffer as well. Simply said, the improper form can have negative long-term effects on your body. And it can take you further away from your fitness goal
The Bottom Line
The possibility of injury occurrence is always present in the process of body transformation. The lower back part is an area that can cause significant long-term health problems. Also, it can prevent you from achieving your bodybuilding goals. Therefore, it is important to follow these tips to ensure safety and to avoid injuries. That way you will be on the fast track for building a lean muscle physique.