20 Minute Workouts For Beginners

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The holidays are upon us and our “to do lists” are only going to increase.

As will our stress levels.

Nothing wrong with stress, it’s part of life. The trick of course is find ways to work out the stress so that it doesn’t cause us health problems or cause us to take things out on others. One of my favorite ways to kick stress to the curb is to lift weights. Any sort of strength training will do. Whether it be body weight squats, push ups, lunges, etc., there is something available to all of us even with our busy schedules.

Since I have a full blown gym in my garage, after my morning parent duties are completed, I make my way down to the gym and do:

  • 10 Broomstick Twists
  • 10 Broomstick Squats
  • 10 Broomstick Stiff Legged Deadlifts
  • 10 Broomstick Shoulder Stretches

This only takes a couple of minutes and it gets me in the right frame of mind to begin my workout. I have a goal board that I look at as I’m doing these warm up exercises – it’s another way to lock into the workouts and focus on my goals.

fitness-tips-for-beginners-goals

 

I always write out the workout the night before. I feel like if I write it down, my mind will prepare me for it as I sleep. Kind of like a computer downloading a program. When I wake up, my work day does not start until after the workout. If I feel like I’m in a big hurry to get through the workout, then I will set a timer for 20 minutes. The clock counts down from 20 minutes to zero and my goal is to finish the workout by the time the countdown is complete.

 

Typically what happens though, is that I’m enjoying the workout so much that I go beyond the 20 minutes and do a little bit more. Working out is enjoyable. It’s stress relief. It’s time to spend with your own thoughts. Alone.

fitness-tips-for-beginners-how-bad

This is how I generally approach my workouts during the week. On the weekends, I get my kids involved in a safe and healthy manner. This really seems to help them stay calm – especially as the holidays approach. Plus it’s fun to hang out with them in the gym. I don’t allow any complaining or whining. Everything is kept positive and fun. I like to think that this routine is setting them up for a lifetime.

To sum up:

  • Write it down
  • Set a timer
  • Make it enjoyable

Have a great day!

– Scott

 

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Why You’re Not Losing Weight

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1. “WATCH your sugar intake people. It is just as important as counting calories! Low fat and no fat food items/drinks are LOADED with sugar. Keep in mind that everything is made of sugar. So if the sugar is already high in the foods you are eating you are creating even more a problem. Eat low sugar – whole foods!

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2. Eating healthy and working out and still not losing? EAT MORE! YES, you heard me right! I guarantee that you are active and already eating pretty good to healthy – you are not eating anywhere near the amount of calories that your bodies needs. I am talking about healthy whole foods! Stay away from all that processed garbage! Your body is gonna go into storage mode if it is not getting the nutrients it needs! Eat more and watch the weight come off!

 

3. Eat smaller meals throughout the day. (I eat a minimum of 6 meals) This will keep your metabolism running at full speed.

 

4. Try juicing! Your body is CRAVING REAL nutrients that is is not getting from all that processed garbage. Your body will thank you for it and you will feel great and have so much more energy!

 

5. Exercise! Simply walking up the street with your girlfriends is not gonna cut it. You need to keep your heart rate up for a specific amount of time for you to start burning calories.

 

6. Keep in mind that once you develop fat cells in your body – they are there for LIFE… UNLESS you get them sucked out. Thats the only way! Think of it this way… fat cells are like balloons. They are blown up and then when you lose weight then simply deflate… YET… they are still in your body. The fat cells GOAL in life if to BE a FAT CELL so it is going to constantly send signals out to your brain to “Feed me… feed me!” This is why SO many people struggling with the up and down weight loss and gain.”

note – I found this response online on a yahoo website and thought it summed up pretty much what I would have said.

Scott

 

 

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How To Deal With Hunger

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One of the biggest questions, beginners have is “How do I deal with hunger?”

When trying to lose weight, hunger will set in from time to time in between meals.

And this can be a dangerous time, if you don’t know how to deal with it.

Fitness-Tips-For-Beginners-Crave

Temptation sets in.

You eat a cookie…and then another…and another.

Before you know it, half the package is gone and the last few days hard work is ruined.

Here are some fitness tips for beginners who need some ideas of what they can eat when hunger sets in.

  • Air-Popped popcorn with “I Can`t Believe It’s Not Butter” spray + water
  • rice cakes with sugar-free jelly + water
  • Sugar Free Jello
  • repeatedly brushing your teeth when cravings hit (it works,trust me)
  • salad with fat free low sugar dressing + water
  • Crystal-Lite
  • 1-2 Tbsp. natural PB + water (fat satiates your appetite)
  • Drink a ton of water
  • Celery sticks or carrot sticks + water
  • Coffee
  • Exercise
  • Sunflower seeds
  • Gum (sugar free)

These are some quick ideas off of the top of my head.

They work.

Hunger should NOT be part of your day IF you’re eating several small meals spaced out every two and half to three hours.

Small meals mean anywhere from 100 calories (apple) to 500 calories (full meal).

Chew your food slowly for optimal digestion and enjoyment.

Focus on protein.

Protein is more filling and will help you to retain muscle (lean tissue) while losing fat.

Once you master the occasional hunger pangs, you’ll be on the way to accomplishing your fitness goals whether it be fitting into that new bathing suit, looking great for a photo shoot or vacationing with friends or family.

Leave your ideas below on how you deal with hunger in a healthy way.

Others will benefit from your comments.

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Is Your Health An Asset or A Liability?

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Your health is either an asset in your life or a liability.

If it’s an asset, it fuels you to do more things – become more engaged, make more money, have better self-esteem, stronger relationships, etc.

If it’s a liability, it detracts you from being all you can be.

Make no mistake, your personal health affects every nook and cranny of your life: your physical and emotional states, your relationships, your income, your pets, your sex life – everything.

We take our health for granted.

We pop up out of bed not even thinking about whether or not we’re strong enough to raise up, swing that leg over and on to the floor and then stand.

We walk to brush our teeth, wash our face, etc.

Think about all of the muscles that  you’re using just during your morning routine, much less the rest of your day.

YOUR HEALTH IS  YOUR WEALTH

Truer words have never been spoken.

Give back to your body.  Exercise, hydrate, feed and fuel it well.

Get a massage.

Stretch.

Sleep for eight hours a night.

Think positive thoughts.

You’ve only got one body.

And you’ve only got one life.

Enjoy it!

Read more: http://www.foxnews.com/health/2012/02/20/words-wellness-working-out-sucks/#ixzz1nntys6Gg

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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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Know Your Body Type First

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Here’s a great tip for all of you fitness beginners.

Know your body type before starting an exercise program or a nutritional program.

Why?

Because the more that you know about your body type, the better equipped you’ll be to get on the “fast track” to better results.

Fitness tips For Beginners - Cyclist Ectomorph

There are three fundamentally different physical types, called somatoypes.

They are:

The ectomorph:  characterized by a short upper body, long arms and legs, long and narrow feet and hands, and very little fat storage: narrowness in the chest and shoulders, with generally long, thin muscles.

The mesomorph: large chest, long torso, solid muscle structure, and great strength.

The endomorph:  soft musculature, round face, short neck, wide hips, and heavy fat storage.

Each of us tends to be a combination of the types listed above.

You might ask “How am I supposed to know what dominant type of somatotype I am if I am a combination of them?”

Good question.

Here are some very basic ways to know.

Are you good at (or were you good at) sprinting but not so good at running long distances?

Then you might be geared more toward a mesomorph with regard to running and weight lifting.

Are you better at (or were you better at) long distance or long cardio types of activities ala, Lance Armstrong?

Then you may be geared more toward a ectomorph body type.

If you move a little slower than others but have good physical strength then you might be leaning more towards the endomorph body type.

Of course, as mentioned, you probably are a combination of the somatotypes.

Do you put on weight easier than others but have a hard time getting lean?  If so, you may be an endo-mesomorph.

Do you get lean easier but have a harder time putting on weight?  You may be an ecto-mesomorph.

The point is, to understand your body type by identifying certain characteristics that you have and then following the best training and nutritional guidelines for  your body type.

In a future article, I’ll spell out the proper training and nutritional guidelines for fitness beginners to ensure the fastest way to get results.

 

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