Tag: build your Muscle

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A little bit of Exercise Motivation

Many people know how important exercise is as an integral part of their weight loss and health plan but still have a difficult time fitting it into their busy lives.  

One possible reason could be that, yes, exercise can be challenging when you first begin your program or you just give yourself the excuse “I just don’t have the time.”

What I have figured out for myself and for hundreds of my clients that no matter which exercise program they choose, it must be something they enjoy.  Especially when it comes to the setting and location.

For me, I have converted the 2nd bedroom of my house into my “home gym”.

NO, home gym does not mean I have the most expensive, high tech equipment. To be honest, the only items that make up my home gym are: an exercise ball, 2 adjustable weights, an exercise mat, and an old Spinning bike that I bought used from a local YMCA. That’s it! Nothing expensive or high tech about it.

Many times in the past I have joined gyms and told myself I was going to go.  But like many other gym members, I never go!  Now, I do really enjoy exercising so why wouldn’t I actually use my gym membership?

I figured out that I really love my exercise room. It’s my private time to myself and I don’t have to worry about who else needs the equipment or who’s lurking around the gym. I get an hour to myself and it’s a great way to start my day.

I asked myself if this could possibly be what’s stopping many people from exercising. “Is this most people’s problem? Do they not like where they work out so they just don’t want to go?” So it’s really not the actual workout but the environment that they’re in.

Now maybe for you the situation is just the opposite. You don’t like working out in your home and you would much rather get out and be motivated by other healthy people. Whatever the case may be, choose something you enjoy! You will never make a lifestyle change to include exercise on a consistent basis if you don’t enjoy it. Who wants to do something that feels like torture? Not me. I love my morning exercise time and if it felt like torture, I just wouldn’t do it.

My question to you is: What do you have to do to make your workout time enjoyable? Or (heaven forbid) something you actually look forward to? Join an adult sports league?  Start your own exercise group?  Join a new gym? Set up a home gym? Find a workout partner?  The choices are endless.

Try many different options and figure out which activity you would enjoy best and I assure you, exercise never has to be a drag.

Get started on a new healthy nutrition and exercise plan right now with the meal plans and exercise programs in The Diet Solution Program.

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6 Pack Abs – The Secret To 6 Pack Abs

Everywhere you turn, someone’s promising the next secret to getting 6 pack abs. Some of these so called ‘secrets’ have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.

The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that ‘abs are made in the kitchen’, is probably one of the most truthful statements in the fitness industry. If your diet isn’t in line, your stomach is going to show it.

So, what should you be doing with your diet?

First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it’s also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more “expensive” than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.

Next, don’t be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it’s true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.

Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.

So, while you do need to watch it, be sure you are getting some in your diet.

Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.

Why?

The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.

Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.

If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.

So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.