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.

What You Need To Know About Winsor Pilates

As the world continues to turn on its axis, new obsessions are created; this is an introduction to Winsor Pilates one of the many obsessions of a fitness-minded world. Winsor Pilates has essentially revolutionized the fitness industry. Gone are the fears of becoming bulky and over ‘muscled’. These fears have been replaced by the hopes of having a body that has been sculpted with lean muscles and exhibits outstanding tone and control. The fitness industry has a new goddess and her name is Mari Winsor.

If you haven’t heard of this particular fitness program you are in for a huge surprise. This program doesn’t involve high-impact cardio exercises or the lifting of heavy weights. In fact, this is one of the most intense low-impact workouts you are ever likely to encounter. This program was created by Mari Winsor who has for quite some time been the most sought after Pilates instructor among the celebrities of Hollywood. Her unique form of exercise promoted weight loss while toning and sculpting the body. You should note that not all Pilate’s programs combine weight loss with fitness and choose your plan accordingly. Winsor Pilates however combines her fitness and toning regimen with her Win-in-10 Meal Plan.

Winsor Pilates is the only program that makes use of a system that is referred to as “dynamic sequencing”. This program is considered the absolute key to the success of Mari Winsor Pilates. Mari Winsor has used her years of experience to create this program that is based on using the proper order of exercises in order to achieve maximum results.

Her virtual 3-D training system is vitally important for this process as it helps students and clients see for themselves the proper alignment and body positioning that is so vitally important in order to achieve the desired results from her exercises.

Ultimately, Winsor Pilates provides a fitness routine that will achieve maximum results in minimal time. She accomplished this by having a core group of exercises that create and tone long, lean muscles. If you want maximum results for your fitness efforts, then you really should try out her program and see what it can do for you.

Athlean-x Program – The Real Truth

The AthleanX training program is creating lots of buzz today.
In this AthleanX review we’ll check out this digital product and learn what you’ll find inside and what are the pros and cons of Athlean-X.

AthleanX Review – What Precisely Is The AthleanX System?

Athlean-X is a ninety day home fitness program that was written by the strength training Jeff Cavaliere which is also a private fitness coach to various celebrities and expert athletes.

The program mainly makes use of the discipline of muscle confusion which is the frequent changes within your work out program that stimulate muscle development by avoiding a plateau effect. The Athlean-X training program is primarily based on the exact workout routines and diet management that Jeff Cavaliere’s professional athletes follow and at this time Jeff Cavaliere is enabling most people access to the entire plan too.

Anyhow, with so many programs available on the market and over the internet today, what makes the AthleanX product any different than all the others?

To answer this question and to find if the AthleanX fitness program is actually for you lets check out some of the pros and cons of Jeff Cavaliere’s Athlean-X fitness program.

Athlean-X Review – The Pros And Cons

The Advantages

Burn Fats And Build Lean Muscle At The Same Time

The Athlean-X system is most known for its effectiveness to burn fat and build lean muscle in the same time and in much less workouts than most of the other common fitness programs in the market.

Two Versions Of The Three Months Program

When you purchase the Athlean-X program you get 2 editions of the 3 months program – one thing that is quite unique in these days. Basically, you have two equally efficient variations of the program; one that you may take to the fitness center and one other to help you get ripped right at home.

Complete Diet Plan

A diet plan is crucial for max results and that is why Jeff Cavaliere includes a complete 90 day meal plan. He has broken down, each and every day for those 90 days of what he recommends you to eat for every one of the six meals of the day and his plan is quite easy to follow.

Full 60 days Money Back Guarantee

The AthleanX system by Jeff Cavaliere is backed by 60 days money back guarantee and in case you are not totally satisfied with the results of this training program, you will get your money back.

The Disadvantages

There Is A Need For Some Equipment

While it is true that you’ll not need any luxurious gear for the Athlean-X house exercise program, there are just a few basic essentials that you will need to be able to get the very best results from the Athlean-X system.

The Program Is More For Men

In my opinion AthleanX appears to be geared more for men. However, I believe that women who wish to be more athletic can also use this system.

Could Be Too Challenging

The Athlean-X fitness program may be too difficult for some people. The program may also not be appropriate for anybody with a existing injuries or severe health problems.

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.

#3 Aerobics or Step Classes

Aerobics and step fitness classes have been around for years and are excellent for weight loss and cardio training. These fitness plans are excellent to change up your fitness plan. You can throw in one or two of these classes into your fitness routine to do something different.

Fitness classes are good because you can build some good accountability partners through other attendees. If you miss too many classes they will ask where you have been. Checks and balances are a good thing when it comes to developing the discipline or habit of working out.

There you have three fitness plans you can use and modify to your liking. Creating a fitness plan is fun and challenging. I challenge you to do all three and see which one’s will work best for you and your own fitness plan.

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.

Top 6 Fitness Tips to Get You in Perfect Shape

Achieving peak fitness will improve your mind, body and health. And these fitness tips will help you to get awesome results.

Cross-Train: Cross training involves using several types of exercise in one workout. It’s great because you don’t have time to get bored, every single muscle in your body is used and it reduces the risk of injury.

Try Something New: When you’ve followed the same exercise routine for a while, it can become a bit stale. When this happens, one of the best fitness tips is to incorporate something new into your routine.

You could become involved in a team sport, invest in some high quality home fitness equipment, or DVD’s, or try a new outdoor activity. Doing this will give you renewed enthusiasm and prevent you from giving up on your fitness regime altogether.

Adjust Your Fitness Plan According to the Season: If you’re not careful, the weather can really play havoc with your fitness plan. Running may not seem so appealing in the hot sun, or the freezing winter. And dark winter nights may make a journey to the gym seem suddenly unappealing.

One of the top fitness tips shared by those who are dedicated to regular fitness is to plan ahead for the season. Think about what you could do to adjust your fitness plans for the weather, and put them into action long before you think about giving up.

Don’t Skimp On Stretching: When you’re short on time, it’s all too easy to skip stretching before and after your workout routine. Don’t be tempted to do this yourself, as the results could be fatal.

Missing one stretching session could result in an injury that could ruin your fitness plan for weeks. And while you’re unable to exercise, the body you’ve worked so hard for will deteriorate.

Exercise to Music You Love: Take the time to put an MP3 together that includes music that you love to exercise to. This is one of the ultimate fitness tips as recent research has shown that listening to music you enjoy actually increases dopamine levels, and makes you feel happier.

Feeling happy increases your motivation and enjoyment and encourage you to work extra hard.

Keep a Progress Record: Reminding yourself of what you’ve achieved will encourage you to keep up your fitness regime and aim for new fitness goals.

Following these fitness tips will help you to stay fit and healthy and get the body you have always dreamed of.

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Stay Motivated With a Perfect Fitness Plan

There are days when it suddenly dawns upon us that we need to take necessary measures to stay fit. So what is our first move? Why, we come up with a fantastic fitness program! However, there is one tiny problem. Rarely do we stick to such plans. Most people have a tendency to abandon their plans a few days later, because getting out of the house is too much hard work. Why go out when you can sleep in? That is precisely why you need to draw a plan that works, you need a plan which is practical so that you can stick to it. It can motivate you, and who knows, you may even like it!

Coming Up With A Good Plan

Coming up with a good plan is never easy, but you have to do it anyway. Before you start off, ask yourself a few questions. Why are you doing this? Do you want to lose weight? Or are you just trying to stay fit? Only when you answer these questions can you come up with a good plan for yourself. Obviously, if you need to lose weight, your workout method will have to be more extensive than if you’re working out to stay fit.

A Good Diet

An important part of an effective fitness plan is a good diet. You must eat well to stay well. Eating healthy is a must if you want to stay fit. More importantly, you need to incorporate this diet into the fitness plan. For example, if you are working out a few hours in the day, you need to make sure you are taking in a lot of fluids. Also, you must eat at regular intervals to ensure that you’re getting all the nutrients that you require in a day.

Make a List of All the Exercises You’re Planning to Do

While creating the plan, you need to make a list of all the exercises you’re planning to do. If you’re into yoga, you must include that as well. You could even get a timetable or an activity plan, and jot down all the workouts you want to do and the frequency too. For example, if you’re planning to do sit ups, then you must decide how many sit ups you can do in a day. Everything you do will depend, to a large extent, on your ability and power of endurance.

Do Not Go Overboard

While extensive working out is recommended, you cannot afford to go overboard. You must remember that if you overdo it, you could end up injuring or hurting yourself. And you certainly don’t want that. You could damage a knee or hurt your back. You shouldn’t work out for more than a couple of hours per day. If you’re into extensive cardio, then a few hours per week is usually advisable. Staying within your limits will help you continue your fitness plan.

Trying to come up with a great and effective fitness plan? Well, these are a few things you need to keep in mind. If you do manage to create one, it will make working out an enjoyable experience for you. Very soon, you will be looking forward to your workout sessions; never thought that would happen, did you? But the impossible is possible with the help of a fantastic workout plan.

Lisa Mitchell is a 52-year old fitness fanatic. Lisa Takes care of
Fitness Fashions has been in retail clothing sales since 1983. The Company is based in Los Angeles, California in the west end of the San Fernando Valley. Most importantly, we are a company that is dedicated to you, our customer.

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Exercises and Workouts – Three Bad Habits Ruining Your Fitness Plan

We were made to move. But we don’t do much of it these days in our push-button world. Too many of us lead busy, sedentary, desk-bound lives. Regular moderate physical exercise activity is essential for good health, for managing Type 2 diabetes, and for reducing the risk of heart disease.

Perhaps you have been doing strength training to increase your metabolism, build or tone your muscles, strengthen your bones, and practice intermittent training to enhance your endurance and become aerobically fit.

You’ve been working hard in the gym and as such, have expected to see optimal results. But yet, those results still elude you. What’s preventing you from reaching your goals?

In many cases, it could be as simple as a few bad habits. Let’s take a look at three bad habits that could be ruining your fitness program and how to overcome them…

Bad Habit No. 1: Never Warming Up

Fast Fix: Arriving 5 Minutes Early

If you neglect your warm-up, you may think you are saving time, but you’re just sacrificing results. If you aren’t warmed up, and your blood isn’t flowing as it should be, this means you will struggle to generate the strength you’re after.

The result? A poor workout performance. Arrive five minutes early and do a warm-up. You will be amazed at the difference this makes.

Bad Habit No. 2: Lifting With Your Ego

Fast Fix: Focusing On Form

Too many people arrive at the gym and let their ego get in the way. If you feel yourself losing good form but keep pushing because you want to add more weight to the bar, this needs to change.

Remember you will never see good results from doing an exercise with reduced form as you would with proper form no matter how much weight you’re lifting. Leave your ego at the door and drop the weight 10 to 20 pounds. Only once you have mastered form at that particular weight can you increase it by 10 or 20 pounds.

Bad Habit No. 3: Going Through The Movements

Fast Fix: Focusing On Your Breathing

Finally, don’t let yourself just go through the motions during your workout sessions. You want to feel each exercise as you do it. Feeling each activity means dialing into your body, feeling the muscular contractions taking place.

If you focus on your breathing, this can help. It will help you tune out distractions and zero in on what you are doing.

So have a look at your current workouts. Are you guilty of any of these habits? If so, get a fix in place so they don’t sabotage your results.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to to learn about some of those secrets.

The answer isn’t in the endless volumes of available information but in yourself.

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Fitness Plan – How to Start and Maintain It – Diet and Exercise Explained

1. Set a goal, See it

To start with, you have to set a goal. Something visual, something measurable. Acquire images of anyone who has the right body you would like. You can use Pinterest to pin those photographs. Now set those images somewhere where they can be seen by you daily, PC background, print them-and put them on your wall. OK, now proceed to the next part of the first-step: ensure it is measurable. Search for someone who has that body and look for their height, weigh and bodyfat. I came across Chris Hemsworth’s body as he has a good amount of muscle, to be optimum for a goal and is actually my height. I found the knowledge on him on Listed here are my goals and a good example for you:



90 kg



Women’s objective example:


167 cm (5’5 feet)


55 kg (121.3 lbs)

Body fat


2. Present state

Examine your body. This might be difficult for a few people nevertheless, you need to not be unrealistic here. Weigh yourself and write the number down. Then discover what your body fat percentage is. The simplest way to get a great estimation is this data below, although you can find different ways to assess it.

My numbers:

Weight: 172 pounds or 78 kg

Bodyfat: 15-16%

3. Select a fitness program

There are so many fitness plans, exercise routines, weight loss plans, diets and advice out there so it might be hard to choose. If you’re totally shed and don’t know where you should discover one, listed here are several simple rules and suggestions:

Checkout: – look for a plan – choose a plan and choose your sexuality and level.

Good quality ones:

– 7 day rookie teacher (beginners)

– Big man on-campus (Students- building muscle, remaining lean)

– Project Mass (building lean muscle mass quickly, advanced)

– Elite body (slim, powerful, healthy, women)

– Thirty Days out (cutting, shedding weight, advanced)

Since I want to gain 22 pounds or 10kg and still stay lean I’m going with project mass. I modified the program somewhat to fit my lifestyle better. More on that in the next phase but first checkout these standard strategies for any plan-you pick.



Lift heavy weights (applies for women also)

HIIT – High intensity interval training (quick and powerful cardio)


Remove bakery items

Eat excellent protein

Try intermediate fasting


keep it simple


Cod liver oil / Krill oil (omega 3)

Amino acids

whey protein and creatine (Building muscle)


Set a normal bedtime

Rest in darkness that is complete

Don’t use your PC or phone prior to going to bed

4. Schedule

This is one of the most important things you can do to make sure you start following your plan. Write-down whatever you do on a normal day, beginning once you get up, brush your teeth etc. and when you’re done, compare your schedule for the exercise and diet program you chose. When are you able to do your workouts and go to the gym? How will you ensure that you have appropriate food in your meal break? Now create a new regimen that incorporates the exercise and meal plan. Ensure it is as detailed as possible.

Listed here is my morning schedule:

6 am – awaken, brush teeth and floss.

6:15 – Drink a glass of water.

6:20 – Plan the day (select the most important thing todo, The One Thing), enter the proper mindset.

6:30 – Take the dog for a walk

6:45 – Drink bulletproof tea (greentea, butter from the grass fed cow, coconut oil)

7:00 – Work

8:00 – Breakfast (4 eggs, morning supplements) + listen to a podcast or audio book

8: 30 – Work

9:30 – Pre-workout drink + work

9:00 – Gym / Run

10:00 – Shower + postworkout drink

10:15 – Work

Once you’ve done this, put it anywhere where you can see it everyday. Print it and post it in your wall or maintain it on your telephone. Simply make sure every single day, you follow the regimen. Initially it’ll be challenging but after a day or two, it’ll get easier and easier until you don’t need to contemplate it whatsoever.

5. Evaluation and correction

Most readymade programs don’t suit your unique lifestyle or needs thus after being a day or two in, remember to review the program and correct accordingly. Perhaps you have to adjust your morning schedule somewhat, maybe the dietary plan or workout makes you to feel drained and fatigued. Try adjusting your diet plan and sleep and soon you’ll feel better. There will continually be changes in lifestyle that you might want to adapt to. For example I had to change my complete routine since my girlfriend and I chose to adopt a dog.

Remember to keep your plan realistic. Sometimes you go out on a Friday night and drink a few beers or binge eat at a fast food restaurant. When that happens, DON’T STOP! 24 hours later, get back to the normal program and you’ll be back on the way to success.

Towards an improved you.

Thanks for reading.

Jesse from

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