Fitness Plans & You

We all have tried various fitness plans to lose weight, build muscle or increase endurance. The problem with most fitness plans is they were designed by someone else for their needs, not yours.

Let’s take a look at how you can develop your very own fitness plan using other fitness plans.

#1 Interval Training

I have this as number 1 because interval training is my favorite fitness plan. So what is interval training? Interval training is running or biking at 70% to 80% of your top speed to increase your heart rate. You do this for one minute. Now after the minute you do not stop, but you go at a leisurely pace sort of like walking for one minute. Once the one minute of the slow period is over you increase your speed back to the top speed.

You continue with this repetition for 15 minutes. Once you have completed the 15 minutes your cardio workout is complete. You accomplished the same cardio workout in 15 vs. the 30 minutes it would take to achieve the same results.

This is one of the best fitness plans you can do to increase your endurance. However, we are not done yet. On to #2 fitness plan.

#2 Weightlifting

Just going to the gym or the park and running is not a good enough workout. I should know because for about 2 years that is all I did was run the trails at the local park.

One winter when I could not run anymore due to snow and cold I decided to join a local gym. I did my normal interval training, but then I decided to try some weightlifting. The next day I discovered some muscles I had not used in quite some time.

I thought I was in good shape because I could run a mile in about 7 to 8 minutes without any problem, but I had not used my arm muscles for two years. I felt like a weakling. The next time at the gym I continued doing weightlifting as part of my fitness plan. I have really noticed a difference in my overall health by adding weightlifting to my fitness plan.

When I say weightlifting I am not talking about heavy lifting. I usually use the light dumbbells about 5lbs. to 20 lbs. to work my biceps, triceps and shoulders.

Now I do cardio for about 10 to 15 minutes. Then I move to weight training for about 20 to 30 minutes. Finally I go back to cardio to cool down for another 10 minutes.

Your Fitness Plan – Useful Facts You Need to be Aware of

When you first begin to engage in any form of exercise training, you might simply go into it to lose weight or lower your cholesterol levels. Chances are, you simply did any workout that suited your fancy. While doing any form of physical activity is helpful, following a fitness plan will often make your workout more fruitful. It will also give direction to your workout so you can accomplish your goals.

For starters, having a plan will allow you to think about what you want to achieve with your workout sessions so you can tailor these to achieve your purpose. Do you want to attain greater flexibility and strength? Then Yoga would best suit you rather than weight training. Do you want to lose weight and tone muscles? Then aerobic workouts with strength training sessions will help you get there. The more specific you are about your goals, the better you will be able to tailor your workout to achieve those goals.

However, this does not mean focusing only on one particular component of fitness. While it’s important to engage in cardiovascular training to lose weight, you should not also neglect resistance training, flexibility and balance training and core strengthening exercises in your quest to shed off those excess body fats. This is because the concept of total fitness is something that you should still strive for even if you need to concentrate more on one particular area to help achieve your fitness goals. The benefits you derive from each of the components– better flexibility, improved core strength, better bone and muscle health and enhanced balance– will still work towards improving your overall weight loss efforts.

Another important aspect to consider when crafting your fitness plan is your schedule and the intensity level with which you will do your workout. Determine how many days of the week you need to do your exercises and how long each session will take. Finalize how challenging each session is going to be.

When you are still beginning your workout, you will surely be exercising at a light intensity level. As you progress, you will need to adjust your fitness plan so you can make your workouts more intense and your exercise periods longer. You need to constantly give your body the needed challenge so that it will respond by working out your muscles more. For example, a month ago, you only needed to jog for 10 minutes before feeling like your lungs were going to burst. Now, you’ve gone for 20 minutes and you feel like you have just started. Thus, if you notice that a regimen has become too easy for you, make it more difficult so you can continue to derive fitness gains from your activity. Otherwise, if you stay at that level, you will lose the benefits you have previously gained.

Make your exercise program regular and consistent so you remain fit and healthy. While your fitness plan should be tailored for your own specific needs, you can use these guidelines to start: For cardiovascular exercises, strive for 30 to 60 minutes for at least three times a week (more is better). Do resistance training workouts for no more than an hour per session for a maximum of only three times a week on alternate days so your muscles can recover. Try to incorporate flexibility and balance training after your cardio routines three times a week. Core strengthening exercises may be done for about ten minutes a day on most days of the week.

Best Fat Loss Plan & the 5 Fitness Components

In addition to strength, endurance, and flexibility, body composition is a major component of fitness. When a personal training client tells me they want to tone up or sculpt a six pack without “getting big” what they mean is they want to improve their body composition. It is independent from and superior to height weight scales and the BMI, where many athletes would be off the charts. Body Composition (or Body Fat Percentage) is the ratio of fat to lean muscle and improving it should be a focal point in any successful workout program that produces results to achieve an optimum fitness level and the healthy, fit, look so many people desire.

Interestingly, improving the other components of your fitness program improves your body fat. Strength training is the most effective fat burning fitness component. Ultimately, reaching personal fitness goals comes down to formulating a personal training and nutrition program including activities that target all components of fitness in the right balance. For example, someone who’s strong may not have much flexibility or may need to lose fat, Someone who has good endurance may not have much strength or tone. Plus everyone has different genetics so what training program works for one person may not work as well for another. If you’re unsure about exercise consider consulting a personal trainer to help create a balanced training and nutrition program to help you reach your fitness goals

Muscular Strength – improves lean muscle tone, best fitness training element for burning fat, best form of exercise to increase metabolism ex. weight lifting, exercises like squats, lunges, pull ups, less than 10 reps.

Muscular Endurance – improves stamina, ex. rowing, swimming, planks, more than 20 reps.

Flexibility – helps improve agility, posture, range of motion, ex. Yoga, Tai Chi, sports specific dynamic stretches.

Cardiovascular Endurance – improves energy, plus body’s ability to use oxygen ex. cross – country skiing, cycling, walking briskly, jump rope (my favorite).

Body Composition – eating a well balanced diet comprised of wholesome, unprocessed nutrient dense foods. Ex. breakfast, lunch dinner, protein, carbohydrates (fiber), unsaturated fats (very small amounts of saturated).

Fitness Marketing Plan

If you are at your wits end in trying to develop a fitness marketing plan that can help your business go places, then fret no more. This article aims to shed light on a very important yet overlooked aspect of the fitness game. And who knows, you may well find the ideal fitness marketing plan after you are through! The uniqueness of the service industry lies in the fact that it is self-promoting. That actions speak louder than words is best shown by services. Similarly in the fitness training industry too, the best advertisement for your fitness set-up or programs lies in what is being delivered. So no matter how many ‘out-of-the-box’ fitness marketing plans you may have come across, nothing works unless your clients love you. The only way to ensure that is to do your job well. But will that suffice, is what you may be thinking right now…. Well then, to dispel any confusion, why not make your own ingenious fitness marketing plan? The key here is to try to win over your clients completely and leave no stone unturned in trying to do so. And how do you go about doing that? Most importantly you may try to make your clients feel that they are getting great value for money. However, that does not mean that you make them do a whole new set of exercises other than what they have paid for! It lies in some tit-bits like making small adjustments to the postures of the clients while they exercise. While you may know that it is absolutely unnecessary to do so, the client will think that it was something absolutely necessary! Although it may seem a bit of a ‘sneaky tactic’, it can definitely pay lots of dividends in the long run. You can also tweak conventional training programs according to the general preferences of your clients and develop your own fitness training program. Give that a fancy name and voila! You have a brand new customized fitness training program that your clients can brag about outside. This can be another useful component of your fitness marketing plan! Another weapon of choice might be being a ‘bit of a show-off’. I am not suggesting that you take your vest off and show your eight pack abs to your clients while they are working out! That will be downright disastrous! What I am suggesting is that you ‘show them how it’s done’. So when your client is doing the bench-press why not work out along with him? When he tires (which he probably will) after thirty sets and you do not even break sweat in doing that, just look at the awe-struck face of his! It is a harmless way of winning some brownie points from your clientele and lots of good reputation too. Hope you got some ideas for developing your own fitness marketing plan from this article. Remember that the key is to improvise and know your target market! For further ideas check out some of my other articles.

Fat Flush Fitness Plan

If you aren’t already familiar with the fat flush fitness plan you’ve been missing out on an opportunity to loose as much weight as you like. There are thousands that are talking about nothing other than the fat flush fitness program as they watch those additional pounds melt away. The fat flush fitness plan is a program that combines weight loss with weight maintenance. Managing your hormones can make you look younger and radiant. This is a system that doesn’t just tell you to buy their food and you’ll get thin based on calorie reduction. Instead this is a program that deals with five hidden factors that affect your weight loss – foods you are sensitive to, the health of your liver, tissue that has become water logged tissue, too much insulin in the body, and excessive inflammation. The fat flush fitness plan offers a unique plan Whether you need to take a few inches of your waist, thighs, or hips, cleanse your entire body, or smooth away that cellulite the fat flush fitness plan can help. It can also teach you how to eat healthy. The fat flush fitness plan has three phases. The first couple of weeks are used to get things in place and jump start you for the rest of your weight program so that you are certain to get amazing results. You will be able to watch the pounds melt away as you seriously attack your body fat. There have been losses as much as 12 inches in just the beginning phase. Now that’s impressive! The second phase of the fat flush fitness plan is a continuous of your first phase and then during phase three you will learn the secrets of controlling your weight for the rest of your life. This program isn’t just about ideas and wishful thinking. Instead there has been a great deal of research conducted by nutritionists that have plenty of experience and who understand the value of good eating habits for long term benefits. It doesn’t matter which diet you look at if it reduces the calorie intake will automatically result in weight loss but the trouble is usually it is not sustainable so that over a short period of time you are likely to gain that weight back. The fat flush fitness plan operates differently because it takes the whole picture Many users of the fat flush fitness plan have experienced much more than just weight loss. They have healthier and stronger hair and nails, a much higher energy level, and healthier looking skin. And without even trying the fat on the abs began melting away and that’s the hardest body fat to loose. That in itself makes this program extremely attractive. If you need to loose 100 pounds this program is for you but if you need to loose only 10 pounds it’s also for you because it will teach you how to develop healthy habits that you can take with you for the rest of your life. With fat flush fitness you’ll be meeting your goals in no time. So what are you waiting for?

Do You Have A Fitness Battle Plan?

In fitness, as in war, you want to be on the offensive, not the defensive and this means that rather than reacting to maladies as they occur, far better to be in good general physical condition; preventive maintenance is preferable to remedial effort every time. One general rule of thumb I use is energy is the basic coin of the fitness realm and without it is damned difficult to mount any kind of serious fitness effort. To obtain energy to power through workouts is the first order of business: if you are tired all the time, exhausted by life and unable to get it together physically or psychologically, I would suggest two immediate lifestyle changes — cut back on the amount of food and begin walking every morning. Overeating is an energy-sapping culprit. Too many calories, particularly the wrong kind, the type that cause insulin to spike or the type of nutrient that converts easily to body fat, will drain energy faster then leaving the car door open all night and keeping the lights on. Early morning walking, particularly done out of doors, is invigorating. Plus early AM power walking elevates the basal metabolic rate. The rate at which the body oxidizes calories is kicked up by cardio in general and most particularly by cardio done on an empty stomach. Another trick of the trade is to have a cup of coffee or a caffeine-laced tea before the cardio walk. Caffeine on an empty stomach taken in combination with exercise accelerates the mobilization of trans-fatty acids. After an all-night sleep/fast the body is low on glycogen, the emulsified form of carbohydrate, when aerobic activity is performed the body will burned stored body fat to fuel the cardio activity. If you ever travel to a hardcore bodybuilding gym early in the morning you’ll see all the hulking bodybuilders performing cardio. They are there to take advantage of this particular physiological anomaly and burn off body fat via pre-breakfast cardio. In addition, hitting an aerobic-style exercise session before breakfast elevates to metabolism for hours after the conclusion of the session and elevating the heart rate in a systematic fashion improves heart and lung functionality and food digestion. Perhaps the strongest rationale for early morning cardio is that by doing it 1st thing it GETS DONE! Life has a way of throwing obstacles galore in our path as the day’s events unfold and by hitting a walk around the neighborhood 1st thing, daily events and cumulative fatigue will not derail the session. Start with a comfortable walk at a comfortable pace and add one minute per session. If you power walk five times a week and start off with a 10-minute session, at the end of a month the session will be up to 30-minutes. At that point, 30 minutes five times weekly, keep the frequency and the duration and consciously seek to increase the intensity, i.e. walk faster. This creeping incrementalism eases you into the game. In conjunction with the walking, cut back on the caloric intake. After calories are reduced, clean up the food selection. Again all this flows together in a loose momentum building effort. More walking, early morning walking, fewer calories, better selection…your energy will skyrocket and the effort will unfold in a sane rational fashion. After a month or two, add in some progressive resistance training and you’ll be shot from a proverbial fitness cannon. The nice summer weather makes early outdoor walking a joyful experience and when we truly enjoy an activity we seek to repeat it –- this melding of enthusiasm with exercise is the long-term secret to fitness success.

How To Create A Fitness Plan To Reach Your Fitness Goals

Today, more people then ever are overweight, including children as well as adults. It seems that everyone realizes how important it is to stay fit and healthy yet reaching fitness goals is harder than ever to achieve. Just like any other accomplishment in life, reaching your fitness goals requires a carefully enacted plan. If you want to see your fitness goals become a reality, you will first have to devise a plan of reaching those goals and adhere to it. One of the most common setbacks to reaching fitness goals occurs when one fails to stick to their plan. However, it is important to realize that setbacks will occur, and that no matter what happens it is vital to pick up where you left off and start working towards your goals again. The fist step in creating your fitness plan is to assess what your goals are. You should also make sure that your goals are realistic. There are many fad diets and crash weight loss plans that will ensure that you lose weight rapidly, but these are not recommended as part of an overall fitness plan. You may find that it is beneficial to discuss your fitness goals with your doctor or health care provider to ensure that you create a plan that is realistic and tailored to your medical conditions or health care needs. Also, you should have your doctor or health care provider’s approval before beginning any fitness plan. Once you have determined your fitness goals and have cleared these with your physician, you should begin implementing your plan. If you goal is to lose a certain amount of weight, then your plan should include the steps necessary to lose that weigh in a reasonable amount of time. You may be surprised to realize that losing weight is purely a scientific and mathematic formula. By increasing your exercise, and reducing your caloric intake, you can create a plan that will enable you to reach your goals safely and wisely. Further more, when you take the time to plan your fitness goals, you have a greater chance of keeping the weight off.