Should Fitness Beginners Train Twice A Day?

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Should beginners train twice a day to capitalize on their motivation?

Yes and no.

There is a fine line between adequate training and over training.

If you over train, you might see your results (and motivation) come to a grinding halt.

But if you do it right, you can boost your progress.

For a brand new fitness beginner, an example of over training would be trying to do strength training both in the morning and later on in the afternoon.

This is a recipe for disaster.  Your body just hasn’t built up the recovery ability to do this.

Strength training can be such a shock to your system that you may need 24-48 hours to rest before doing another weight lifting session.

But here’s a way to add a mild boost to your results IF you have the desire and motivation to workout/stretch twice a day.

You’re only “allowed” to do either stretching, core exercises or breathing exercises.

So for example, do these 3 stretches below in the morning, after your morning coffee but before you eat your first meal.

You won’t be burning many calories but you will be establishing a connection with your body, increasing blood flow and flexibility.

All important in your quest for improved fitness.

WallStretch

Exercise Description:
Back (wall stretch)
Classification:
Flexibility
Instructions:
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.

horizontal arm swing

Exercise Description:
Horizontal Arm Swing
Classification:
Flexibility
Instructions:
1. Start by standing with your feet shoulder width apart and standing tall.
2. Holding your arms out to the side and straight bring them forward and cross over each other in one fluid motion.
3. Return to the starting position and repeat for the desired repetitions.

Low Back Stretch

Exercise Description:
Supine Twist Stretch
Classification:
Flexibility
Instructions:
1. Lie on your back on the floor.
2. Gently rotate trunk and legs to side so that your knees are facing entirely to a side.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders on the ground.

For core exercises, choose only ONE of the the ab or lower back exercises found here and perform 1 – 2 sets of 10 – 20 reps.

That’s it.  No more.

You do not want to get overly sore – remember you’re a beginner to fitness (or just starting back) so slow and easy wins the race.

Finally, breathing exercises are great because you can strengthen your abdominals, increase your core strength and they can be done anywhere.

This one is called “Stomach Vacuums” and should be done on an empty stomach so that you can actually feel the exercise working.

First, exhale and force all of the air out of your lungs, squeezing it all out with your abdominals.

Now instead of inhaling, draw your stomach IN as far as possible as if you’re trying to touch your spine.

Breathe out and take 3 deep breaths.

Repeat the exercise, working up to 10 Stomach Vacuums.

You can do these vacuums anytime and anywhere.

If you feel soreness, take a day or two off until you are ready to continue.

 

 

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Valentines Day Fitness For Beginners

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Valentines Day is right around the corner! A lot of fitness beginners become overwhelmed with all of the chocolate and candy offerings and gain five or more pounds back.

Get leaner using some of the tips offered in this library of videos!  You’ll find healthy chocolate recipes, “romantic” workout videos, new food recipes and more.

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Fitness Tips Regarding Holiday Eating

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The Holidays can be a tough time to stick to your fitness routine and especially to your diet. These videos offer some tips for beginners who want to enjoy the Holidays without gaining too much weight.

This is especially good advice for beginners who are looking to get back into shape after a layoff.

Use the advice in these videos to help you enjoy the Holidays without worrying about destroying your fitness progress.

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Fitness Tips For Beginners – Leg Exercises

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A lot of people who are new to the world of fitness are interested in strengthening their legs.  If you are a female beginner, you’re in luck because these exercise videos will help strengthen the “problem area” for a lot of women.

Men can benefit from these exercises of course, too.

As time goes on, muscles become weak if they are not challenged through strength training or cardio.  If the muscles become weak, tracking problems will occur which causes the body’s alignment to suffer.

Weak knees and/or ankles are usually the result of improper alignment.

Also, there are a lot of videos that Scott York has uploaded regarding nutrition, strength training, bodybuilding, warm ups, mindset and more. Perfect if you’re a beginner or a seasoned expert.

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Nothing Can Stop You!

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“No matter what you are trying to accomplish, if you keep a positive viewpoint, you will get there. Nothing can stop you, except you.  Sure, there are barriers in life that try to interfere with your goals and purposes, but barriers are not stops.  They’re just life’s little pauses to get you to look and see what has just happened and formulate a plan of attack to push forward past the barrier.

Woman Jogging Outside

Life is a game.

Your purposes are part of that game.  All games require barriers or else there would be no game.  There are no failures, only opportunities to observe the obvious and choose a course of action to conquer and destroy obstacles.

Expect nothing to be easy.

If it were, the end product would be worthless.

Never let fear get in the way of success.  Fear results from a lack of data, from not understanding something.  Research that data and you will find the fear disappears.

Challenge yourself.” – Steve Michalik, Mr America

 

note – As a beginner to fitness, motivation is a huge part of the process.  Make sure you are filling your mind with inspirational quotes, watching motivational movies and reading motivational books.

Post your favorite motivational quote below in the comments section.

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Taste And Hunger

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Carefully consider the relationship between taste and hunger.

Can you use hunger to your advantage?

Can hunger reactivate long dormant primitive hard wiring?

Can deep hunger be used to our benefit – instead of its usual role as a detrimental binge trigger?

The first step is to stop eating.

At least for a little while.

Eventually deprivation reawakens deadened and desensitized taste buds.

We are taste junkies.

We are used to eating what and when we want.

Our taste buds are overwrought and overwhelmed.

Only the most extreme foods are able to push their way through to head of our overwhelmed palettes.

Our taste receptors are clogged.

Hunger cleanses out these sites.

Fasting is one way to make a clean break with the detrimental foods we are so addicted to.

Let us go cold turkey…let us reestablish reality.

For up to 48 hours, drink fruit juices and protein shakes on a as needed basis…

excerpt from “The Purposeful Primitive” by Marty Gallagher

 

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“I Stuck With My Diet!”

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Here’s a story that a lot of you fitness beginners may be able to relate to:

I’m lucky enough to stay at home with my 3 young boys and run my business from home.

As a stay at home Dad who has just switched gears with my eating plan in order to lean up for Summer and a trip to Cancun, I know how hard it is for you stay at home Moms and Dads.

In fact, yesterday as I was struggling a bit, I said to myself “I’m sticking with my diet”.

Then, my 4 year old wet his pants and it leaked all over the floor.

But I stuck with my diet.


Then the dog barked at the mailman who promptly drove off without picking up the box on the back deck.

But I stuck with my diet.

Then my 8 month old began screaming to high heaven because he is teething and I couldn’t find the oragel.

But I stuck with my diet.

I’m behind on a couple of video projects and need to get caught up on orders, emails and a dozen other business related tasks.

But I stuck with my diet.

Just then my 6 year old came crashing in the front door, home from school, talking 90 miles to nothing, while the dog was still barking, phone was ringing, pee on the floor, screaming baby and rumbling stomach (mine).

But I stuck with my diet.


No matter what, I’m sticking with my diet.

Because any accomplishment requires major will power especially in the early stages.

Repeat after me- “I’m sticking with my diet!”

30 days from now your friends and family will ask you what you’ve been doing to get so lean.

To which you will say –

“I stuck with my diet!”

note- There are going to be all kinds of trials and tribulations throughout your fitness quest. There will never be a perfect time or a perfect day. The above story hopefully illustrates that in spite of daily challenges like traffic, rushing around, kids, jobs, etc YOU have to stay in charge of what you feed yourself.
It’s the only guaranteed way to get results.

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Boost Your Calorie Burn By Playing Like A Kid!

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Boost Your Calorie Burn By Playing Like A Kid

Out with the New, In with the Old… Nostalgia is the Newest Trend in Exercise


Jump Your Fat Away

The last time you jumped rope very well could have been during your middle school physical fitness test. And though back then the requirements seemed silly, try 100 jumps now and see how your calves feel the next morning. Suddenly you will be painfully aware of just how effective the seemingly simple jump is!

But it’s not just about the calves. Jump rope if you want to:

-Lift your Butt

-Improve your Agility

-Amp up your Heart Rate

-Prevent Osteoporosis in the long term (which you should really start thinking about in the short term).

Quick jump roping isn’t so shabby either, trimming a whopping 600 calories per hour.

So pump up the jams and infuse your otherwise dull fitness routine with a dose of nostalgia. It’ll do both your body and your mental state good.

Jump ropes are inexpensive (less than $10.00) and can be used at home.

Try jumping for 15 seconds if you are new to exercise and then try to build your jump rope time to 60 seconds without stopping.

You’ll burn calories, build endurance and keep your heart healthy!

note-  always warm up and stretch for 5 minutes minimum before beginning a workout.  Get permission from your doctor before engaging in a workout program.

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