How to Get Started with Running
Guest Post: James McGrath is the owner and editor of Supplement-Deals.co.uk, which provides price comparisons of bodybuilding supplements including the popular Peak Body Pro 50 Bars and other whey powders, creatine’s and fat loss products. Don’t forget to check out his writings on the sports nutrition blog.
Running is one of the best, most complete exercises for improving general fitness. It works legs the most, but also has an impact on your back, your core, chest, arms, and the cardiovascular system. Running is also one of the easiest ways to get exercise; and you don’t need a lot of special equipment. A good run can be enjoyable and fun as you move through your town or city — or as you run down country roads. Running can be great for increasing your level of athletic ability, losing weight, and making sure that you stay strong and fit — at all ages. As easy and straightforward as it is, there are a few things that you should know if you are just getting started with running.
Clothing and Accessories
First, you will need to have the right shoes. Good running shoes will be very light; this is so that you are not expending all of your energy bringing your legs up off the ground but are instead putting it into forward motion and increasing your speed. Running shoes should have some ankle support, especially if you are running outside, but should not go so high up the ankle that they add a lot of weight. They should also have some way to breathe through holes in the sides or top so that your feet do not become too hot and contained. Most good sports stores will be able to advise on a good pair of shoes for running, even better are specialist running stores which can measure the shape of your foot and recommend the perfect pair accordingly.
Next, you will want to have the right clothing. If you’re not running competitively but just to get exercise, do not worry about tight, aerodynamic clothing — however, you may want to get this if you do plan to start running competitively because the right clothes can help shave seconds or more off of your time. The most important thing to have is a good pair of shorts. Make sure they are not too heavy or bulky; also, make sure that they have a draw string so that they are not moving excessively while you are running. You want them to be tight so that they are not going to fall and cause you to trip. You can wear any sort of shirt, though a sleeveless shirt is often best so that your body doesn’t overheat.
Depending on the climate you are in, you may wish to wear a light, breathable jacket which will help keep you warm whilst your body warms up, but prevent overheating later into the run.
Finally, you may want to consider compression socks. These socks are tight near the knees and grow loose as they go down to the foot. They promote better blood flow in areas far away from the heart, helping your muscles to get the blood and oxygen that they need so that you can run better and recover faster.
What Schedule To Start With
Start by running three days a week, an amount that will give you fast, consistent improvement without taxing the body too heavily. Take a day off in between each run to let your body recover. Running on Monday, Wednesday, and Friday will give you a schedule that is easy to remember; this also gives you an extra day of rest on the weekends, which can be very nice especially for beginners and can help you fight mentally through the Friday run.
The first time you go out, pick a distance to shoot for. If you have never run before, it might be a good idea to only run a mile. You can work your way up to longer distances later as you get in better shape. Pick a spot that is roughly a half a mile away from your home, turn, and come back. Do this every day that you run until you feel that you are ready to increase the distance. Remember not to run too far too soon, because you will have to walk back if you become too tired to keep running, which will make you more likely to give up.
Where To Run
If you want to run outside, it’s best to stay close to your home when you are first getting started. If you want to run two miles, for example, do not run a mile away from your home unless you are sure that you can get back. This is true in the city or the country. Just run a half a mile away, come back, and then repeat the process if you are still feeling good. This is not to make it so that you will quit, but to make it so you are not a long way from home if you decide that you can’t carry on.
If you want to run indoors, you can get a membership at a local gym or YMCA. Every good gym will always have treadmills that you can practice running on, while watching television or listening to music. They will often have tracks made of heavy rubber; these have some give and are easier on your knees than sidewalks. Older folk or those with weak legs or knees may be best practising on a treadmill first to get a feeling for how your legs will cope running on hard ground or pavement.
Safety Tips
For most, running is a perfectly safe activity, but accidents and injuries do happen. Take note of the safety tips below to reduce the chances of an injury.
- Do not try to do too much at first; work your way up to longer runs.
- In the first few weeks, stay close to home in case you need to stop.
- Drink lots of fluids before and after.
- Eat no less two hours before you set out.
- Stretch properly, for at least ten minutes beforehand.
- Listen to your body, take a break if you need it.
Almost any town or city will have several established running clubs. Just search your location + ‘running club’ and see what’s available near you. Running clubs can be invaluable to the beginner, and most members will be happy to provide tips and advice including where to run, timetables of local races and more.
And Finally…
Have fun! With a little preparation and planning, running can be one of the most enjoyable and rewarding exercises around.
What You Need to Become a Certified Personal Trainer Online
Becoming a certified personal trainer through an online school is not only a great investment in your future, but also a great investment in the future of others’. Personal trainers are equipped with expert advice on the best methods for staying healthy, eating right and developing sustainable exercise regimens. In addition, working as a personal trainer is an ideal way to stay fit while inspiring others to stay healthy as well.
The Basic Requirements
Before you become a certified personal trainer or decide on the right online schools for personal training, you should be sure that you have the necessary skills to be in such a position.
A personal trainer has to be an energetic and outgoing person because he or she is responsible for motivating others to get healthy, eat right and work out. This also means a personal trainer will need to possess a good deal of patience. Potential clients may be challenging or difficult when it comes to exercising the right way or following regimens put in place by the trainer. In this manner, a certified personal trainer has to understand that in order to help others he or she has to remain calm and always remember to put the client first.
It is also important for personal trainers to be physically fit because they will be setting an example for others. Certified personal trainers are literally the motivating factor behind someone’s desire to change how they look and feel.
The Right Educational Requirements
Before you can consider yourself an expert personal trainer and someone who has enough credentials to tell someone else how to live and eat, you need to be qualified yourself. You’ll need to get the proper training in nutrition and personal fitness. This training will ultimately serve as the foundation for others’ plans so choosing the right way to get educated is extremely important.
Choosing the Best Online Schools
Choosing an online school that will make you a certified personal trainer is your first step. Your best option is to choose an online school that has been accredited by the International Sports Science Association, the American Council of Exercise, the American Fitness Professionals & Associates Organization or the National Personal Trainers Institute. Any of these professional organizations lend an air of legitimacy to an online school and you can feel comfortable getting your education there.
Before you decide on a school, however, be sure to think about what area of certified personal training suits you best because that’s the program you’ll want to enroll in. Some certified personal trainers specialize in weight control or weight lifting while others may want to work solely with senior citizens or children. Still others may have a passion for sports fitness. No matter what your personal training passion is you’ll want to specialize in that.
The Other Details
Most online personal training schools will take anywhere from four to six months to complete their training programs. Tuition prices will vary depending on school and program, but you should expect to pay at least 0. Some costs may run you upwards of 0.
After completing all necessary courses in your program, you will have to successfully pass an accreditation exam in order to become certified. Usually your online school of choice will send you the necessary materials for accreditation and arrange the testing location for you. Note that if you are interested in becoming a certified personal trainer who wants to work with kids in an educational setting, you’ll have to become certified through the Council for Higher Education Accreditation.
No matter what area of personal training suits you best, remember that a trainer’s job is to jumpstart the lives of others. Take comfort in knowing that by taking care of yourself you are helping other to get healthy and feel better about themselves too.
Guest Post Bio: Tamera Wysell is a freelance writer for onlineschools.org and in her free time she loves to lead fitness classes.
Signs Of Overtraining To Watch Out For
As you progress along your program, whether your primary aim is to build muscle or lose body fat, you absolutely must be on the lookout for some of the signs and symptoms of overtraining syndrome.
Those who become overtrained often have to take weeks if not months off of their training entirely in order to recover, so this isn’t something that you want to be taking lightly.
What’s more is that if you are on a fat loss diet plan, your risk of overtraining will be amplified due to the fact that you are taking in less fuel and therefore your body just doesn’t have as much energy to deal with all the stress that is placed up it.
Since prevention is always the best medicine for overtraining syndrome, knowing the signs to watch out for beforehand can help you curtail the problem before it gets too large.
Let’s have a look at the most important things that you should be on the lookout for. If you notice any one of these starting to creep up and see that they are persisting past a day or two, it’s time to take some action immediately.
A few days off now could save you from taking weeks off down the road.
Lost Desire To Train
The very first and most obvious signal of overtraining is if you have no desire to workout at all. While this could just be an issue of poor motivational levels, if you’re normally all excited to get into the gym for each workout and then find you just can’t even muster up the energy to drive to the gym, something bigger may be at play.
Motivational issues tend to only occur for a day or two while you’re in that ‘funk’ where you just don’t feel like it, but when overtraining is at work, you may find that you don’t have desire for a week or longer.
Loss Of Appetite
Second, another sign that overtraining could be setting in is if you experience a lack of appetite. While you would normally see an increase of appetite with elevated training levels, when your appetite level declines, that’s when you know a problem may be brewing.
This is especially problematic if it’s also accompanied by a rapid weight loss as well, as that could indicate that you’re losing lean muscle mass.
Take note though that sometimes lack of appetite isn’t always the problem and in some cases it could be an increase in appetite, so watch out for that as well.
Really, any major change of appetite should be noted and when seen, you should look for underlying causes.
Poor Sleep
Third, if you’re normally a good sleeper but lately have been finding that you can’t get to sleep or stay asleep, that’s another sign overtraining could be taking place.
Again here, most people would think that overtraining would mean you’re so exhausted all you want to do is sleep, and sometimes that’s the case as well, but for most people it’s more of an issue that they are exhausted yet can’t get the sleep that they really need.
Low Libido
The next sign of overtraining that can come about as things progress along is a very low libido level. This is also commonly seen as you do proceed with low calorie diets and as you reach a state of being a lot leaner so also evaluate whether that could also be taking effect.
Those who are on the verge of overtraining however will notice that they just don’t have the desire or interest in these activities any longer.
Elevated Resting Heart Rate
Finally, the last thing to check to see if you are becoming overtrained is your resting heart rate. If you take your pulse first thing before getting out of bed in the morning on a regular basis and then notice at one point a large increase in this pulse, that’s a strong signal that something may be wrong.
This is something that you should always be monitoring every so often as you go about your training program as it does tend to be one of the first indicators that you may be doing just a little too much and should back off slightly.
So there you have the top things to remember about overtraining. If you can catch it before it becomes too serious, there is a very good chance that you’ll quickly be able to get it under control without having to take that extended break away from your workout regime.
Guest Post Bio: Adana is a fitness enthusiast who loves hitting the gym & owns a website offering high quality adjustable dumbbells for sale.
Five Great Ways To Flavor Your Food
As you set out on our weight loss diet plan, you’re definitely going to want to look at all the things that you can do to keep the calorie level down while maintaining a high amount of nutrition. Since you will be consuming less food when aiming for fat loss, it’s important that you make the most of all those calories you are taking in by choosing the foods that offer the most nutritional punch.
One place that some people struggle with when on a lower calorie diet is the flavor of the foods they’re eating. If you’re like most people, you may have this notion that a low calorie diet has to taste like cardboard, and this can really keep you from starting up a diet plan altogether.
Fortunately though, if you’re willing to get just a little creative in the kitchen, you can find a way to add plenty of flavor to your foods without having to add all the fat and calories that you may have normally taken in.
Often by simply cutting back on high calorie sauces and condiments this can make a dramatic difference to the total number of calories that you consume, so something that’s not to be overlooked by anyone.
The following are some quick strategies that you can use to get yourself started.
Balsamic Vinegar
Many people are quick to turn to soy sauce for use as a condiment or sauce and while that is a lower calorie option, it is remarkably high in sodium.
Instead, consider some balsamic vinegar. This offers a very nice flavor to many different dishes and keeps the meals very low in calories.
Whether you choose to use this on its’ own for flavor or combine it with other ingredients is up to you but do try and include it in your meal plan this week.
Specialty Mustards
Second, another way that you can boost the flavor of the foods you’re eating is to turn to one of the specialty mustards that are available.
Whether you like Dijon mustard, honey mustard, or another option, mustard in general is a low calorie condiment that really packs a strong flavor quickly.
Just watch when ordering the sweeter varieties of mustard that there isn’t too much additional sugar added or that can take away from the benefits that it provides.
Cinnamon
Cinnamon is a spice that very often gets overlooked but should be added back into your diet regularly. Those who consume cinnamon at a meal often report that they have more stable blood sugar levels, so for anyone who suffers from high fluctuations or who deals with diabetes, this is the perfect spice to be adding.
Cinnamon is more traditionally placed in baked goods or breakfast foods, but don’t restrict yourself to just these options. It can also work well with many main dishes too, so look for a couple recipes to try it out in this manner.
Low-Sodium Chicken Broth
If you have a recipe that calls for oil or even butter in some cases, consider swapping that out for some chicken broth instead. Chicken broth is virtually calorie free and you can purchase lower sodium varieties if that is a dietary concern you have.
What’s best is that it forms a great base for many of the sauces that you might be preparing or can be used as a substitute for butter when making mashed potatoes.
Fresh Parsley
Finally, the last option that you might want to consider to add more flavor to your foods and make your diet more palatable is parsley. Parsley, especially when consumed fresh, works perfect in pasta’s, on your main protein source such as chicken or fish, or even served on top of a salad.
Parsley also offers numerous health benefits including being a rich source of vitamin K, vitamin C, vitamin A, folate, and iron.
If you can get it fresh, all the better but if not, dried will also work well.
So be sure that you consider all of these quick and simple methods for boosting the flavor of some of your dishes without adding all the fat and calories that you otherwise would have.
When you can make small changes like this on a daily basis, that’s when you’ll really notice a dramatic improvement in the overall results you see as you work towards your weight loss goals.
Author Bio: Nick Clipton is the owner of BuildingBodyMuscles.com. He writes about gaining muscle mass and maintaining a healthy weight. You can subscribe to his RSS or email to read more.
Should You Be Working Out at Home or in the Gym?
A regular exercise routine is a critical part of maintaining your weight and of staying healthy overall. Many people start out strong, but have difficulty sticking to an exercise plan.
If you’re one of those people, take the time to ask yourself some serious questions before you begin, once again, to try and tackle an exercise program. If your exercise program is not suited to your personality, your lifestyle and your preferences, it’s doomed to fail.
One of the big questions you’ll need to ask yourself is where you should be working out. Some people have far better success in a gym, while others do much better at home. Here are some things to consider.
You’re Better off Working Out at Home if:
- You’re self conscious about your weight and how you look in front of others
- From a budget perspective, paying gym fees will be stressful
- You sometimes just have 10 or 15 minutes at a time for working out, so you like to break your workout up into short segments
- You spend most of your day at home anyway
- You have other issues, such as child care, that make it tough to get to the gym
- You enjoy working out alone
Of course, some of the answers to these questions can be a little misleading. For example, just because you already spend most of your day at home, doesn’t mean you should be working out there. Some people who work at home, for example, really love heading out to the gym because it breaks up the day, gives them a chance to get out of the house, and helps them focus on their workout without being distracted by the things going on at home.
You’re Better off Going to the Gym if:
- You can never seem to get a good workout in at home because you get distracted by other things before you’re finished
- You enjoy being around other people when you work out, or you enjoy group fitness classes
- You really like changing up the equipment you use, so you could never afford to equip your home gym with everything you like
- You’re out and about anyway and enjoy the stop on the way to or from work
- Knowing that you can work out any time at home only makes you put the workout off indefinitely
Fitness centers are still big business, and many people say that they would be lost if they couldn’t get in their trip to the gym. However, today’s trend is definitely toward working out at home. This trend is likely due, in part, to the declining economy leaving fewer people with the disposable income for gym fees. It really is much cheaper in the long run to buy some equipment for your home than to pay monthly gym fees indefinitely.
Another popular trend is a hybrid of these two workout scenarios. Many people are choosing to have some fitness equipment at home and perform most of their workouts there, but to also sign up for some classes away from home. In particular, Zumba classes and boot camp style fitness classes are soaring in popularity. Zumba is an aerobic dance class that focuses on Latin style moves. Boot camp classes are intense fitness classes done in a military style that whip you into shape quickly with whole body workouts.
Classes like these are the perfect compromise for many people. From a time and money commitment, they are short term, and less expensive than joining a gym. At the same time, however, they give participants a chance to socialize with others and give them a nice break from working out at home every day.
Taking the time to determine the right location for your workouts is an important step toward creating a routine you can stick with. Working out isn’t supposed to be a chore, so find the right place that makes it fun and comfortable for your personality and your lifestyle.
Guest Post Bio: Edward is the website owner of BuildMuscle.org, a website offering free tips on how to build muscle.
5.5 Ways to Change the Shape of Your Body – Fast!
Heidi Klum – One month after giving birth
So we know that the only way to make a big difference to our body shape is long term lifestyle adjustments with eating and exercise, but that doesn’t help for next week’s big event does it? I am constantly asked what the tricks are to change one’s body shape fast. Heidi Klum had just one month after her baby was born to get svelte enough to model Victorias Secrets lingerie range or she’d lose a 2.5 million dollar deal – no pressure!
Follow these 5.5 ways to change your body shape fast. I can’t promise you’ll have a stomach like Heidi Klum’s, but it’ll be an improvement on what’s poking out now!
No bread before bed!
Although I am not a fan of low carb diets long term, there is no doubt that reducing your carbohydrate intake slims you down short term and does wonders for flattening a stomach and increasing muscle definition.
There are a few fascinating reasons low carb diets work short term. Firstly, they rid your body of unwanted excess fluid. In order to digest simple carbohydrates (bread, pasta, rice, potatoes), the body requires a lot of fluid to break this down. In addition many people are intolerant to gluten and their bodies react by retaining even more water and giving that bloated look that we all try to avoid.
Secondly, by eliminating one massive component of a person’s diet, ie carbs, often the total calories consumed each day are reduced. This will also help to flatten the stomach (less food in there) and shed excess body weight.
Before you decide to eliminate carbs all together, I suggest taking my metabolic typing quiz. If you are a carb or a mixed type, I would not suggest eliminating carbs altogether. It’s not worth the pain and anguish you will put loved ones through. You might look good, but you’ll be a cranky bugger!
I suggest: having some carbs for breaky, such as porridge or toast, and then avoiding them for the rest of the day. Instead, increase your complex carbohydrates (coloured veggies) through salads, and increase your protein intake whether it be through lean meat or legumes. You can follow any of the low carb diets if it’s easier (Zone, Atkins etc), but I simply tell my clients, if it’s white and fluffy, or packed with sugar don’t eat it!
Cardio Boxing
There is something about cardio boxing that changes body shapes fast. It might be the fast push/pull action of
punching that gives the shoulders and arms more definition. It could also be the pace of the workout that send hearts a beating and muscles a quivering. But one of the best things about boxing is it combines the fat burning and body shaping into one intense workout. There are very few other sports that can do this in such a fun, accessible manner.
Cardio boxing usually involves other exercises such as lunges, push ups, dips, and whatever else the instructor decides to inflict on you. So when you are gasping for air, rather than a nice 60 second rest, why not catch your breath whilst doing dips on a bench – ingenious!
I suggest: either joining a boxing class, or finding a personal trainer for a one-on-one session, and going every other day until your event. If you have a punching bag you can do this on your own as well. Try a two minute round: 60 seconds fast punching, with 60 seconds strength component (for example: push ups, tricep dips, lunges, over head shoulder presses with hand weights), and a sliding scale rest. Make your first rest 20 seconds, your second rest 40 seconds, your third rest 60 seconds, fifth rest back to 40 seconds, and your final rest 20 seconds. That’s a ten minute round. Repeat that twice and you’ll change your body-shape in no time!
Spin, Squats, lunges and calf raises
Out of all the leg exercises out there, these exercises can change the shape of your legs the fastest. Spin class has the added fat burning component which affects your entire body. If you want a peachy butt, then kick into some squats, and be sure to drive through your heels. If you are looking for sexy, slender yet defined legs, nothing beats lunges. Travelling lunges are my favourite, and don’t be afraid to carry some hefty hand weights or bar across your shoulders. Unfortunately calf shape is very genetic, but how hard is it to stand on a step and do 150 calf raises. Try them one legged and don’t stop until they are screaming, and I mean screaming!
I suggest: A leg session every other day. It could be a spin class or a session in the weights room. For lunges, squats, and calf raises, a minimum of 4 sets, 12 reps and a mandatory grimace at the end. You should be close to failure at the end of each set, and if your muscles aren’t aching the next day, ramp it up big time!
Stand up straight
Believe it or not, the fastest way to change the shape of your body is stand up straight. Want a flatter stomach, bigger chest, sexy back, lots of presence. Stand up straight!
I suggest: 2 yoga classes or body balance classes per week. Rent a home DVD if you can’t be bothered to leave the house. If you can handle hot yoga (I hate it!) you may shed a few extra kilos too.
Be a style guru
This is a fun point as it requires little energy. Know what looks good on you. Know the little tricks, for example moisturised skin always looks more defined. A tan creates a more toned look. There are many websites and publications devoted to matching styles to body shapes and tricks of the trade. Don’t put all this hard work into your look and blow it by wearing a bold patterned shirt that makes you look like an umbrella! On that note, apparently vertical stripes are out and horizontal ones are in. Don’t believe me, click here!
I suggest: For the girls I like Trinny and Susannah, and Carson Kressleys Tips for your body type . For the boys, take this style quiz to see what styles suit you.
Check your attitude
Beauty is in the eye of the beholder. Many people struggle to change their body shape in their own eyes. Countless hours of effort all in vain because we are our own worse critics and tend to focus on the negatives and not the positives. Next time you catch a glimpse of yourself a la natural, find at least five things you are happy with, and when you step out at your next big event, even if you feel there are fifty things you’re not happy with, focus on the five you like, and just maybe, over time, your body shape will change in the eyes of the most important person – you!
Do you have any other tricks that have got great results, fast? What’s your secret? Heidi Klum, if you’re reading, how on earth did you do it in a month? Was it worth it? We think so!
The Best DVDs to workout to: Celebrity? Or Celebrity Trainer? Who Gets You Fitter?
There are literally thousands of workout DVDs on the market, so which give you the best workouts. In this video I review some of the most popular workout DVDs on the market. My top pick? Michelle Bridges 3 x workout DVDs. They will whip you into shape the fastest, most effective way possible!
The Latest Fitness Trends to Hit Our Gyms
As part of Mornings with Kerri-Anne’s four week challenge, I look at the latest fitness trends to hit our gyms. We have come a very long way…!
Here are some more weird and wacky trends. Don’t try these at home…!
Sexier Arms: 4 Exercises to Stop the Jiggle!
Get tighter arms with this specialized routine designed by a fitness pro!
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