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Health & Fitness

Become Healthier, Become Fitter

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If truth be told most of us want to be a lot fitter then we are. It is something we should all be aiming for, a better level of fitness. So where do we all start. Well a quick internet search reveals too many pages to provide a good and reliable source of information, and there is a great deal of in formation provided on the TV channels, books, newspapers and countless fitness DVDs. To be honest there will always be something out there that will help, or maybe you can take a little information from each one to build your own fitness regime.

Are there any benefits to being fitter? Guess what the answer is. Yes, fitter is better. Fitter equals less body fat as this is something that is burnt off during exercise and exercise is how to become fitter. You could just diet to become slimmer but your chances of loosing weight will be much greater if you exercise as well as diet.

A fitter person has a lower heart rate which improves your well being and as you will be breathing harder during exercise this will increase your lung function so you will enable your body to absorb more oxygen to feed your brain and muscles.

If you have hypertension, being fitter can help to lower this and can positively affect both diastolic and systolic levels. This has helped me recently as I am suffering from hypertension and one of the side effects of my medication has been to lower my heart rate. A lower heart rate means less oxygen circulating round my body, and less oxygen means less brain food. This explains why some days I have been slightly confused and somewhat forgetful. I decided to raise my overall fitness level and have been working out for several months now. My confusion has gone, my weight is down, my excess body fat is dropping and my hypertension is much better.

Being fitter can also have a positive effect on cholesterol levels, reducing LDL cholesterol, (which is good), yet helping to raise the HDL level, (which I understand is also good). Greater fitness can also help your heart and lower the chance of having a stroke. I used to smoke which wasn’t good for my heart and found exercise very hard. I decided to stop smoking and coupled with a fitness regime I now feel much better and a lot fitter.

My stamina and strength has increased greatly since working out and this is even more important to people as you get a little older.

A great way of developing a fitness regime is to seek help and your local gym should have a personal trainer, (or you can find your own). These will advise you on the best way to become fitter and remember they are the experts. A personal trainer knows the things we don’t and it is sensible advice to listen to their advice. They will not set up a fitness regime that is so strenuous that it will kill you on day one. A personal trainer will help you build up your strength and stamina by developing a sensible program of exercise. To develop a sensible fitness program we need to consider 4 important areas.

Aerobic exercise is a form of exercise which is low in its intensity but lengthy in its duration. Put simply this means not too hard but goes on a long time such as walking, swimming and aerobics on your own or in aerobic workout classes.

Another way of getting fitter is to pull weights which is known as resistance training. My experience of this training is limited but to do it sensibly start with low weights and build up the weight as your fitness builds up. Remember, be sensible and don’t over do it as you can damage your body easily with unsupervised weight training.

You could take up a fitness regime involving flexibility exercises such as yoga. Remember though you still need to eat a properly balanced diet of sensible foods as part of your fitness program.

Getting fitter can be easy, just do easy exercises a little at a time and then do it properly and intensively. To get fit quick though, consider being advised by a specialist fitness trainer, either a personal one or one based in a gym. They will help you find out what is best for you. Books and web sites can give you guidance as to how to get fitter and this is what a personal trainer will do, but a book or a web site cannot tailor the advice to you and your circumstances. A personal trainer can, and will, do this. Another thing they can do, which is usually something I need, is they can help to motivate you in order that you can develop your own fitness regime. Becoming fitter takes time and time is something that many of up are short of in today’s modern world. Just remember that you need to keep working at a fitness regime to develop a better level of fitness. Fitness is not something you can buy at the supermarket. In order to become fitter you just need to take things steady at first but there has to be a first, you have to start somewhere. Just look at me. I used to be a heavy smoker and drinker; I was grossly overweight and had hypertension. Now, I am much fitter, can jog miles without problems, the hypertension is much more controlled and my waistline has shrunk. How, well I started a fitness program which was easy at first, and just built up from there. Start small and build up to a more developed program. Good luck. I did it and so can you.

Health & Fitness

8 Proven Strategies For Maximum Muscle Gains

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There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If youíre an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.

Also: How To Gain Weight And Build More Muscle

1) Train With Weights and Focus On Compound, Free Weight Movements.
If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip, and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

2) Be Prepared To Train Hard.
One of the biggest factors that separate those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

3) Track Your Progress In The Gym From Week To Week.
Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

4) Avoid Overtraining.
Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

5) Eat More Frequently.
The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6) Increase Your Protein Intake.
Of the 3 major nutrients (protein, carbohydrates, and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high-quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.

7) Increase Your Water Intake.
If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body’s water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains.

8) Be Consistent!
Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply!

Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.

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Food & Nutrition

The Importances of Great Supplements

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Supplementation has become a big topic in the health and fitness world as more people are turning to natural answers for optimal health.

Why do we need supplements if we are already exercising and eating well? Supplementation provides the foundation within our bodies to perform at the highest level. Even if we are working out regularly and eating an all-organic diet, there are still going to be gaps in our nutrition. Uncontrollable influences such as chemicals in everyday products, genetic predisposition, and injuries can cause lack within our bodies that require extra help; help that can come in the form of supplements.

Also check out: Jade Atkinson’s Lower Body Plyos

Athletes and fitness enthusiasts put a strain on their bodies regularly in order to reach new goals or performance levels. Supplements such as Vitamin C or D3 can help reduce inflammation. Reduced inflammation speeds up the healing process within our bodies and enables us to reach our goals faster with less pain and damage.

Other supplemental vitamins and minerals like calcium and magnesium improve bone health and oxygenate our blood; two vital needs for those of us building and maintaining muscle. Omegas 3’s are essential for heart health, and we don’t always have access to fresh fish and organic nuts where Omega 3’s are usually found.

Another great aspect of taking supplements is the convenience of it. We cannot always be at the gym, and maintaining a strict diet 24/7 is difficult. Supplements can be taken on the go and will enable our bodies to maintain the health we have worked so hard to achieve. A strict diet can also be difficult to maintain if we do not have access to certain foods at all times. Supplements can be easily ordered online regardless of location.

Supplementation is not an an-either-or option with a good diet. Rather, excellent supplementation compliments and enhances the positive benefits of a great diet and exercise.

Get more information on WrkEthicSupps: https://www.wrkethicsupps.com

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Workout Wednesday

Jade Atkinson’s Lower Body Plyos

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Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to tone your lower body exercises this session.

Get Jade’s Last Article: Jade Atkinson’s Full Body & Core Workout

Plyometrics involve power jumping, repetitive bounding, and quick force production. They are a fast movement that happens over a short period of time.

Plyos help facilitates weight loss and is good for people who are looking to improve their muscular power, speed, strength, and endurance. They require a lot of energy, as they are high-intense. They help tighten, tone and define. Most importantly Plyos combine strength training and cardio exercises allowing you to burn more calories and improve muscle tone and definition.


Perform all 4 exercises without breaks.
Rest for 60 seconds.
Perform 4 Rounds

1 Circuit 1

Jump Squats x 15
Plyo Jump Lunges x 12/leg
Tuck Jumps x12
Plyo Step Ups x15/leg
Plyo Up and Overs x15/leg

2 Circuit 2

Box Jumps x15
Reverse Lunge with Knee Drive x12/leg
Long Jumps x10
Kneeing Jump Squat x10

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