JSS Fitness & Health

Fitness And Health For Everyone

JSS Fitness & Health

Fitness And Health For Everyone

Tips And Tricks

How to Get in the Habit of Exercising

Form Exercise Habits

These 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!

Can Lifting Weights Improve Happiness?

Happiness and Weight Lifting

Many 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 Gains

Lifting 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 Achievement

When 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 Mind

The 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!


Lifting 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 Athleticism

Lifting 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 Mirror

Lastly, 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.

5 Myths About Losing Weight

Myths About Weight Loss

It 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 Fattening

The 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 Loss

Every 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 Willpower

This 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 Slowly

A 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 Celebrity

In 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 Work

While 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 Up

There’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.

Fitness Tips and Tricks

woman - bumbells home workoutWhen 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. Stamina-Body-Trac-Glider-1050-Rowing-Machine 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 working out 2changing. 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.

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