Form Exercise HabitsThese days, more and more people are realizing that they can optimize their mental and physical well-being by engaging in regular exercise. However, some of these individuals have found it difficult to get in the habit of exercising regularly. If this is your current struggle, it's important to know that there are numerous techniques you can employ to make physical activity an integral component of your lifestyle. Here are five of them:
1. Write Down Your Goals.As noted in Forbes magazine, a Dominican University study completed by Gail Matthews indicates that individuals who write down their goals are more likely to realize them. As such, one great way to ensure that you get in the habit of exercise and maintain this practice is by writing down your goals. Make sure each goal you set is SMART: 1. Specific 2. Measurable 3. Attainable 4. Realistic and 5. Time-specific. An example of a good SMART goal would be "I will jog on the treadmill for 30 minutes each Monday, Wednesday, and Friday."
2. Don't Overdo It.In many cases, people who want to get in the habit of exercise jump right in and try to get started with super-intense workout sessions. While there's nothing necessarily "wrong" with this approach, it can backfire for several reasons. First, if you don't exercise regularly, you may not be able to complete strenuous activity. If you are unable to do certain exercises successfully, you may become discouraged and demotivated upon realizing that you are a bit out of shape. Also note that doing any type of exercise after a substantive period of sedentary living can cause a lot of pain and soreness. This results from the fact that your body will have to become accustomed to regular movement. As such, it's typically prudent to start out with a bit of light exercise and then gradually progress into lengthier, more challenging workouts.
3. Get A Workout Partner.As noted in ExperienceLife, having a support system is a great way to generate long-term success with your fitness program. This is the case for many reasons, including the fact that exercise partners provide a great combination of motivation, accountability, and support. They can also function as a source of healthy competition.
4. Join Your Local Gym.Joining the local gym is a great way to get in the habit of exercising. This is especially the case if you don't know how to work out. Most gyms now feature a wide range of exercise classes you can take under the supervision and instruction of a trained fitness professional. For example, many gyms now feature some or all of the following classes: • pilates • step aerobics • yoga • cycling • zumba
5. Eat Well.One last and very important technique you should implement to make exercise a regular part of your life is eating well. Part of the reason that people fail to engage in physical activity is because they consume foods that zap their energy and cause the excess weight that makes exercise painful and/or difficult. Yet by putting the right foods in your body, you can attain the optimal levels of energy and vibrancy that will make you want to move around. There are several techniques you can employ to get on the path to optimal eating, and one of them is recording your daily food intake in a food journal. This strategy will enable you to carefully analyze your eating habits and then weed out negative patterns that are detracting from your level of wellness. You can use online food journals such as www.cronometer.com to get this process underway. Another strategy you can implement to optimize your eating patterns is cleaning out your pantry and refrigerator. By replacing highly processed, fat and sugar-laden foods with fresh fruits and vegetables, you'll be less likely to put substandard food in your mouth.
Don't Delay: Start Exercising Today!If you're serious about making physical activity an integral component of your life, now is the time to start implementing strategies that will help you realize the goal. Some of the techniques you can implement to get in the habit of exercising include writing down your goals, starting out with light workouts, getting a workout partner, joining your local gym, and eating well. By implementing these exercise strategies consistently and in conjunction, you will likely find that you are able to make the behavioral changes necessary to optimize your level of wellness!
Happiness and Weight LiftingMany of us have the idea in our heads that lifting weights is only for big, beefy guys with six-pack abs and guns of steel. The truth though is that weightlifting can benefit anyone, even those who think that they might feel out of place grunting and sweating next to Hans and Franz at the gym. With dedication and hard work, anyone who decides to take up weightlifting can improve their happiness. And once you've read this article, hopefully you will be reaching for a barbell in no time.
Making GainsLifting weights offers the opportunity to see real, measurable gains. There is something very rewarding about dedicating yourself to an activity and having undeniable proof of improvement. Often we make goals like "I want to be a better parent," or "I want to be more responsible," and while these are admirable sentiments, they are difficult to quantify. A five pound boost to your max bench press is an accomplishment worthy of immediate celebration. A great way to monitor your success it to keep a daily journal of weights and repetitions. By maintaining this record of how far you have come on your weightlifting journey, you will be able to flip through and be blown away by how incremental gains have turned into massive overall improvements.
Personal AchievementWhen lifting weights, you are competing against yourself and no one else. The guy screaming "yaaaahhhh" next to you may look like Popeye after eating spinach, but it doesn't matter. Once you understand and accept that lifting weights is a personal challenge, you can relax and enjoy the process without stressing about whether you belong. By competing against yourself, your successes don't come at the expense of anyone else and you can simply enjoy what you have accomplished. There is nothing quite like personal achievement to improve self-confidence and bring about happiness.
A Better MindThe old saying, "healthy body, healthy mind," may be cliche, but it is a truism that stands the test of time. A vigorous and regular lifting routine increases oxygen flow to the brain, improves brain wiring and discharges various hormones that bolster brain function. It also releases dopamine, which acts as an anti-depressant and helps to spur activity and motivation in other areas of your life. Carving out time in your busy schedule to lift weights can have the benefit of making you more efficient, with better all-around stamina for life's activities. More work completed in less amount of time means greater freedom to do the things you really want to do. I think that's how many of us would like to live!
DisciplineLifting weights helps to bring discipline to your schedule. When you know that you have a tough workout planned, you become more aware of what you eat and how much sleep you are getting. You are also less likely to drink heavily or to do anything to your body that will prevent you from feeling energized for your next workout. Also, the simple act of lifting weights improves discipline. By persevering through difficult repetitions, you teach your mind and body toughness and resilience. You may also find that you are able to push yourself to a point you never thought possible, which can only help you in other areas of your life.
Greater AthleticismLifting weights helps you become a stronger and more explosive athlete in most sports. Whatever level, whether competitive basketball or beer-league softball, you will feel good seeing your hard work at the gym paying dividends in an athletic event. If you are focused on a specific sport, weightlifting routines can be tailored to fit your individual needs. This type of flexibility makes creating your routine fun and rewarding. It also maximizes the benefits you will see when you participate in your favorite activity.
A Friendly MirrorLastly, it's fun to look in the mirror and see muscle where there was once fat. Whether you decide to show off your new body to the rest of the world or to simply enjoy it yourself, you can feel proud and happy about the work you put in to create the transformation.
Nootropics ExaminedScience and big businesses are noticing the potential for brain boosting technologies and cognitive ability supplements, and they are pouring millions of dollars into researching this new frontier. This very old idea of using various substances to enhance our abilities is universal, spanning the entire globe and every culture throughout history. The current reemergence of this philosophy is likely caused by the enormous technological and scientific advancements in recent times. Lumosity, a company devoted to improving cognitive skills through brain training, disclosed that they received over $67 million dollars in funding for 2015. Similarly, Nootrobox and TruBrain, two companies focused on nootropic pills and products, each raised $2.8 and $1.6 million respectively (https://www.cbinsights.com/blog/11-startups-boosting-brain/). Big companies are allocating so many resources to this idea of improving upon evolution, but just what are these new products designed to enhance humanity?
What Are Nootropics?Nootropics are broadly defined as substances that are ingested primarily to alter brain functioning. The word is Greek in origin and roughly means ‘towards’ or ‘bend’ the ‘mind’ (https://examine.com/supplements/nootropic/). The general notion is that humans can shape, bend and improve brain-functioning through ingesting substances optimized by modern-day technology. Nootrobox, a nootropics supplier, explains their philosophy that “the human system can be quantified, manipulated, and optimized,” (https://nootrobox.com/). The concept may initially appear fantastical or a notion of science fiction, yet millions of people across the globe subscribe to this theory. One of the world’s most well-known and popular nootropic is caffeine, a substance that millions use to improve alertness. Over 90% of North American adults enjoy caffeine-enhanced beverages daily and openly attribute the psychological and physical benefits to the nootropic (https://www.purenootropics.net/the-history-of-cognitive-enhancement-supplements/).
The Study of NootropicsIt should come as a surprise that there has been very little peer-reviewed research conducted in this fascinating field. The founder of Nootrobox, Geoff Woo, explains that data is limited about the effectiveness of their products (https://www.theguardian.com/science/2016/feb/08/silicon-valley-psychoactive-drugs-health-nootropics-biohackers). In order to pass FDA regulations, the growing field needs more funding to sponsor clinical trials and produce credibility. These trials can literally cost billions of dollars, and this is only one of the many barriers that cause only about five percent of new drugs to make it to market. As it stands, those in the field are in agreement that more research is needed. The lack of a common standard or consensus among scientists leaves the study of nootropics mainly untouched.
Ancient NootropicsNootropics are not new. In fact, anthropological evidence has found that human use of such substances date back as far as 10,000 years. Nootropics were used socially, spiritually and medicinally. Nootropics were, for example, widely ingrained in ancient Indian medicinal practices. The Indian practice of Ayurveda medicine dates back around 5,000 years ago. Practitioners prescribed various herbs and minerals including bacopa monnieri and ashwagandha (https://www.purenootropics.net/the-history-of-cognitive-enhancement-supplements/). The Chinese are known for their use of ginkgo biloba, ginseng and goji berries. Socially, cultures have used nicotine, caffeine, alcohol and other psychoactive substances during gatherings.
Public PerceptionIn the past, nootropics were not able to be optimized or selectively incorporated into our lives because we lacked the technology. For instance, nicotine has proven to enhance memory, reaction time, and coordination but was traditionally only accessible through ingesting (smoking) the tobacco plant. The idea of ingesting nicotine to boost brain functioning loses a lot of luster when coupled with the drawbacks of smoking tobacco. Today, technology has progressed to the point where we can selectively ingest a pre-desired amount of the specific nootropic and degrade the negative aspects of the drugs through various means. More recently, pop culture and mainstream media have pushed the notion of “smart drugs” with movies like Limitless, while the pharmaceutical industry prescribes Adderall to students who seem to need enhanced attention-spans. The public’s image of nootropics is slowly evolving as a field of study that is not only acceptable but desirable, inevitable and morally imperative. This has led to the more modern-day, optimized category of nootropics.
Modern NootropicsModern-day optimized nootropics claim to enhance certain mental functions, reverse mental deficits, improve mood and promote neuroprotection. Modern-day nootropics are usually a combination of supplements and herbs. The most studied of these is the first scientifically created nootropic, Piracetam. Belgium scientists were attempting to create a compound that would induce effects like relaxation. Since the discovery, aniracetam, oxiracetam and countless other compounds have been created for similar goals. The discovery also spawned the reemergence of ancient nootropics. The current nootropic dealers are selling various mixtures of these compounds and herbs all broadly categorized as nootropics.
Where to Buy Nootropics?The best place to purchase nootropic supplements is online. This is because there are tons of online resources that give you things like nootropic reviews & rankings, information and the best sites to buy them for the lowest prices.
The FutureNootroo, one of the leading nootropics suppliers, explains that these substances can “enable us to free ourselves from the biological limitations with which we have evolved.” The company goes on to state that “nootropics give you the ability to improve mental performance beyond baseline,” (http://nootroo.com/about/). The nootropics movement is about more than simply improving upon our individual cognitive abilities, and the agenda clearly focuses on improving upon evolution and humanity as a whole. Clinical research and FDA regulations indicate that nootropics are in a giant grey area somewhere between science and pseudo-science, left mainly untested. The Nootroo products even arrive with the words “intended for use only in neuroscience research” written on them (https://www.theguardian.com/technology/2015/jul/11/hack-yourself-nootropic-drugs-upgrade-mind). The industry is seeking to push for more regulation of these substances as well as create a smarter and better human race. Has human technology and science finally progressed to the point at which this ancient hope can be fulfilled?
Myths About Weight LossIt seems everyone wants to lose weight. Whether the amount is large or small, the stress that comes with even thinking about starting a weight loss plan can be significant. One of the factors that makes thinking about losing weight difficult is the many myths out there about how weight loss really happens. Yes, losing weight can be a challenge, but by seeing the reality of losing weight more clearly, it’s much easier to take on the task and accomplish it successfully. Here are 5 myths about losing weight that should be dismissed outright.
1. All Carbs Are FatteningThe idea that all carbs are very fattening has become very popular in recent years, largely due to the popularity of the Atkins Diet, which outlines a weight loss system that allows lots of protein and fat, but very few carbs at all. Though this plan can lead to some weight loss, it isn’t ideal. An article on www.webmd.com points out that the flaw in this thinking is in viewing all carbs as the same. The danger is in eating a lot of carbs from highly processed, sugar and white flour-laden foods. These foods do interfere with weight loss, but carbohydrates from natural, high-fiber food like brown rice, whole grain bread, and fruits and vegetables are very nutritious and give the body the fuel it needs.
2. Extreme Exercise is the Key to Weight LossEvery January gym memberships skyrocket, and it’s all because people want to sign up for high intensity workouts that will burn off the holiday fat quickly. A story on www.nhs.uk, however, outlines that fact that a weight loss plan that involves small daily changes in habits, like building in extra exercise on a daily basis (like a half hour walk) are more effective in losing weight and keeping it off. The article also stresses that adults should get 150 minutes of exercise a week. Those who want to lose weight should do even more, while also reducing calories.
3. Overweight People Don’t Have Any WillpowerThis is a very pervasive myth and a very destructive one. An article from www. authoritynutrition.com makes the point that the problem of obesity involves many complex factors, much it having to do with personal biology. It’s been found that many people who suffer from obesity have certain medical conditions, like a resistance to the hormone leptin (which regulates the feeling of satiety after eating) that interfere with their ability to maintain a regular weight. All of these factors must be considered in people with a serious weight problem.
4. It’s Important to Lose Weight SlowlyA recent article in www.womenshealthmag.com addresses the idea that the only weight loss that will stay off for the long term is slow weight loss. The truth is that the factors that really affect whether or not weight loss is permanent are much more complex that simply the speed at which it comes off.
5. The Latest Fad Diet Will Work For Me Because It Worked For a CelebrityIn our media-driven age, celebrities make a lot of money for companies that hire them to sponsor the latest “fat burning” diet. An article in www.motto.time.com addressed the issue of whether or not a popular diet, like the “paleo” plan or a vegan diet can work on you just because it apparently worked on someone else. The critical issue in a lot of food plans is in how it affects a person’s blood sugar. Blood sugar levels affect a person’s appetite and energy level. A study on blood sugar levels and weight loss conducted by doctors in Israel studied the issue carefully. Their recommendation? People should try out different diet-oriented meals and see how they feel for the next few hours. If a person feels mentally focused and satisfied for a few hours after a meal (not tired and craving snacks), then they have likely found the right type of food to eat to maintain a good weight level.
Bonus Myth: Weight Loss Supplements Never WorkWhile supplements are certainly no magic bullet when it comes to weight loss, the assertion that they never work is simply false. Fat burners are not designed to do all the work for you, and that's the misconception a lot o people hold. The truth is, if you combine a good fat burner with proper nutrition and exercise, you will see results. Of course there are no guarantees, but don't be so quick to dismiss the effectiveness of supplements. We do highly recommend you speak to your doctor before taking ANY supplements. You can check out choices of the best fat burners for men and fat burners for women.
Wrap UpThere’s no question that weight loss can be challenging. Avoiding dangerous myths about weight loss, however, is one of the keys to making the challenge much easier.
When you decide to get fit, there can be plenty of reasons. However, the most important of them is that you need to do this for your own health – it’s important to do everything that you can for keeping your level of health. That’s one good reason to do it, and many specialists have come up with different tips and tricks to help you out. The truth is that you don’t have to wait too much to take such a decision, especially if you have a weight problem – these turn out to be the most dangerous as time goes by, and you need to do something about it when you still can. That’s why we have made a list with some things that could help you out in your times of need – fitness tips and tricks to guide you in your journey. Water Once you get started on your fitness program, make sure you drink a lot of water. This is because water will help you not only in losing weight, but also in keeping your organism hydrated. Most of your body is made of water, meaning that your cells function on more than 75% water – this is extremely essential, as it’s what you’re made of and it’s exactly what you need when you exercise and practice a physical effort. Breaks It’s important to respect a strict schedule when you exercise. This means that you program doesn’t have to be chaotic – you need a plan and you need to stick to it. If you go to a gym, the personal trainer will know how to guide you and you’ll also get recommendations in what to do in the gym. However, you need to have at least a 5 minutes break every 15-20 minutes. It’s important not to strain your muscles from the first day, or you’ll get a specific “muscle fever” known to everyone who practices sports. Support Once you start practicing fitness, it’s important to have the right support. You can take a friend with you and encourage each other, or you could take someone just to encourage you. Day by day, the exercises will become more and more harder, and if you really want to get in a good shape, you will need someone to keep you going. One of the persons who can do this is your personal trainer, if you choose to go with one. The Right Food When you start practicing fitness, it’s important to eat the right food. This means that you will have to quit eating all that junk food and fast food and eat healthier. Each of you see a different version of healthier, but the truth is that healthier means food that is not processed and food that is made of more vegetables and fruits. You can still have meat, but grilled or cooked in steams, with a nice salad made of different vegetables. This is just an idea, but it’s something that you can do at your own home, without losing too much time on this. Don’t Quit People have a tendency to quit when they feel that things get harder. However, staying fit and keeping yourself in a good shape means that you have to work until you get at the right weight. Once you start losing weight, all your muscles will harden up and everything will start changing. It’s important not to quit when you’re half the way to achieving your goals. Continuing Once you reach the fitness level that you wanted, it’s important to keep a similar schedule. However, to maintaining that, you don’t need to strain again. All you have to do is ask your trainer what exercises are adequate for keeping you in that state. There will be less recommendations and you will see that the level of those exercises will seem extremely easy to you, compared to what you had to do up until that point.
When people hear the term “eating healthy”, they might consider that everyone is against them. There has been a real propaganda on TV and in the media, in general, for eating healthy, but those so-called specialists in nutrition usually present foods that are not tasty or good looking. The truth is that eating healthy should be chosen by more than just one reason. Staying healthy is indeed a strong reason, but there are also others. Let’s see why you have to eat healthy and what you can eat to feel good. The Health As we said, the health is the first reason why you should choose to eat healthy. Just consider that if you stop eating junk food, you might lose some weight, or you would stop gaining weight, depending on your organism. Something else that matters is that the food influences how you feel and how you look, and everyone knows the saying “healthy mind in a healthy body”. This only means that in order to have a healthy state of mind, you also need to have a healthy state for your organism. Less Processed Food Eating healthy also means that you have to quit eating processed food. Let’s take as an example the bacon that you find in the stores – that is boiled in water and lots of salt, along with a substance that gives the impression that the bacon was smoked. The truth is that many of the things that you find in stores are made in a similar way and it’s better to avoid them at all costs. If you want to eat natural bacon, go find a small producer that manufactures bacon in his or her farm – that product will surely be 100% natural, without using additives or substances that imitate the smell and taste of smoke or condiments. No Additives Eating healthy also means that you will quit eating all those additives that manufacturers introduce in their foods. As in the above example, almost everything is made with the help of additives. Don’t imagine that the frozen food that you get from the supermarket is simply cooked and placed into a freezer – that food has more than 10 additives to keep it “fresh” and “edible” for a longer period of time, and it’s the same for cakes, frozen lasagna, salamis and other foods. No Frozen Food The frozen food is among the worst types of food that you can get from the supermarkets, because you don’t exactly know how long ago it was produced or if it’s still good to eat once you cook it. The Adequate Meals To make sure you eat something good, you can choose to cook for yourself. Restaurant food is also not recommended, but there are plenty of good recipes that you can do. Choose to eat breakfast every morning and drink at least one glass of milk – it will give you energy until the next meal. The lunch is important and it should be consistent, and you need to have at least two types of food, while the evening should consist in a light meal at your choice. Cooking Cooking can be easy, as for example you can make grilled chicken and a tomato salad. You can combine the white meat with any kind of salad that you like, and it’s also valid for fish – you can cook this fried in a pan and have some vegetables boiled in water, until there’s just a little water left, with some butter and some spices. These are healthier recipes, better than eating a hamburger or a pork steak with French fries. In the end, you’ll see that it’s important to eat right for the right reasons, and you are the only one who can decide when your eating habits need to change.