Joining A Gym

Joining A Gym And Getting Fit

fitness goals

A Healthy Jerney begins with you! You gotta want it, then you gotta commit. The reasons for starting this Jerney could be vast, health, love, competition, hate, desire, or a new beginning. Whatever your reason, you have to commit. Diet and exercise isn’t some complex science that only fit people with savage looks understand. In a world of natural diets and a hunter gatherer lifestyle non of us would be obese, we wouldn’t suffer from the diseases we have, and our overall health would be above average across the board. Processed foods, fast eating, overeating, and laziness has created the American epidemic that we witness today. Heart disease, arthritis, cancer, obesity, you name it and it can be traced back to diet and exercise. If you are ready to change your life and change the life of people around you it’s going to start with a commitment from you.

Finding A Gym That Is Right For You

You may think you can make this transformation with the rusted weight set sitting in your dads back yard, or that the all in-one gym in your buddies garage will be enough for you to transform your body. Well, you’re not wrong! Anything is going to be better than nothing. The problem is the motivation and your surrounding environment. It’s hard to go out into the backyard and take yourself seriously when your siblings are playing games and your mom is yelling out the window. you need a place to focus, to get away from it all for a bit and just commit to an hour of  YOU TIME. It’s hard to do for some people, finding time in the day to disappear for an hour can be next to impossible for some adults that have jobs and families but you gotta find a way to make it work. If you know your neighborhood then you know where to find a good gym, if not you can always search online for something that’s good for you. There is a gym in Tucson that offers boxing, cross fit, cardio, personal training, BJJ, and other sports fitness classes to help diversify your workout. You should consider a gym like this that has classes and a community atmosphere.

Eating The Right Foods

eating the right foods

This is something else that can be difficult to do if you live in a home with other people that don’t share the same goals. It’s hard to open a fridge full of tempting goodies when you are the only one that can’t indulge in the tasty sins of the fridge. Eating right is an absolute must if you are going to be taking this transformation seriously. Not only making healthy choices, but you will need to control portion amounts also. There are a ton of diets out there that could be considered, if you are looking to lean out and build muscle while you drop the weight you will need a high protein diet. There are plenty of options and specialists everywhere ready to take your money to help. If it fit’s your budget you can hire a personal trainer to help you meet your weight loss goals. You may also want to incorporate supplements for recovery and gains.

 

Getting Fit And Staying The Course

This doesn’t happen overnight. Commitment and consistency will be the only way that you can achieve your fitness goals. Set a target weight, make a plan, and stay the course. Don’t be afraid to ask for help along the way. If you have the budget then hire a personal trainer, get other people involved to help you. Also, remember that your Healthy Jerney starts today and never ends! This is a life changing transformation that should follow you into retirement.

19 Reasons To Get Fit

Exercise is good for you

19 Reasons to Exercise

Every day brings with it a new scientific report on the benefits of exercise. Unfortunately, the reports don’t always coincide with each other. Some studies show hugely positive effects, others show hugely negative effects, and some don’t permit any conclusions at all. Although the path of least resistance may lead you to prefer those reports that show no, or harmful, effects of exercise, the truth is that the best way to keep your body and mind in top shape is to be physically active. Almost everyone, no matter what his or her physical condition, can engage in at least some form of bodily exercise. To be most efficient, your exercise regime should follow the guidelines for your age and overall health status. However, each and every one of us can certainly exercise our minds even if our bodies don’t always cooperate.

I’ve culled through the wealth of data on exercise and health to come up with this list of 19 solid reasons to work that body and/or mind of yours. Here’s the short and sweet on these impressive ways that exercise can keep you in the best possible shape.

1.  Builds aerobic power. Your aerobic capacity is your body’s ability to work at maximum capacity by getting oxygen from the air to your body’s tissues. Ordinarily, people lose about 1 percent a year of their aerobic power or, if you’d like to do the math, 10 percent per decade. If you start calculating at the age of 40, this means that people can lose 30 percent of their maximum aerobic capacity by the time they reach age 70. That’s a lot of unnecessary huffing and puffing. Both long-term and short-term exercise training studies show that you can cut this loss in half so that you’re losing 15 percent rather than 30 percent in that 30-year period. Many of the other benefits of exercise stem from this basic fact, so if you remember nothing else from this list, building aerobic power is your most important reason to exercise.

2.  Reduces blood pressure. Chronic hypertension is the number one form of heart disease. The causes of hypertension include the increased plaque in the arteries that builds up from consuming a high-fat diet. Exercise helps reduce your blood pressure, in part, by attacking the plaque in your arteries. As the arteries widen, the blood flows through more freely, and your blood pressure eventually starts to drop. Hypertension also decreases as the result of exercise because your heart, a muscle, is getting a workout. The stronger your heart muscle gets, the greater its ability to pump blood through the arteries, which also helps to reduce your blood pressure.

3.   Lowers Type 2 diabetes risk. You’ve probably heard that an increase in the prevalence of Type 2 diabetes is becoming a world-wide public health crisis. Even if you don’t care about the health of the world, you should care about your own risk of diabetes. The complications of adult-onset Type 2 diabetes pose a serious risk to your physical well-being. By engaging in regular physical exercise, you improve your body’s ability to metabolize glucose, the key to staving off this disease.

4.   Maintains immune functioning. Your immune system is what protects you from infection and other chemical toxins. The immune system also plays a role in maintaining a healthy response to stress (more on this later). Although for many years, researchers talked about “immune senescence” as an inevitable result of aging, we now know that the studies showing these inevitable declines were conducted on people who didn’t exercise. Even short-term exercise programs can reverse some of the deleterious effects of aging on this sensitive, complex, and crucial regulatory system which controls so much of your everyday health.

5.  Reduces body fat. Your BMI, or body mass index, provides an approximate measure of your overall metabolic status. To calculate yours, go to the Centers for Disease Control website. If you’re in the overweight to obese categories now, a regular program of aerobic exercise can bring your BMI down to normal levels mainly by swapping the fat for the fat-free tissues in your body. The good news is that the more you exercise, the more you are able to work off your body fat because muscle “burns off” more calories, effectively speeding up your metabolism.

6.  Keeps bones strong. Another normal age-related change is the loss of bone mineral strength. Here again, the magic number of a 1 percent loss per year seems to be the considered wisdom of how fast our body’s bones get thinner and weaker. Once again, though, exercise is the key to maintaining your bone’s health. The specific form of exercise required for bone strength involves resistance training in which you lift weights. The amount of resistance training varies according to your age and physical strength, but it’s got to be more than just picking up a gallon of milk and moving it from the grocery bag to the frig. You need to spend no less than an hour a week of increasingly strenuous weight-lifting until you reach your maximum potential.

7.  Builds muscle mass. Resistance training also builds your muscles. In fact, the tension of your muscles against your bones is what also helps your bones get the maximum benefit of weight lifting. If you don’t engage in regular weight-lifting, you’ll lose muscle strength at the rate of – guess what—1 percent per year. If you do, you can cut this – guess again—in half. In fact, the process of “sarcopenia,” which refers to normal loss of muscle strength with age, is best reversed by this type of exercise. Keeping your muscles strong also helps you stay more aerobically fit and helps you maintain a healthy lean (or fat-free) body mass.

8.  Improves breathing. Aging affects the tissues of the lung in some ways that can’t be changed by exercise. However, exercise can improve your breathing by strengthening the muscles that help your lungs open up to bring in oxygen and compress to push out carbon dioxide. Exercise also improves the efficiency with which oxygen permeates the cells of your body through its effects on aerobic capacity. While the non-exercisers will have to stop their workout to catch a breath, you’ll be able to push on past them due to this greater efficiency of your breathing capacity.

9.   Boosts your energy. Because your body is functioning more efficiently, you’ve got more oxygen to fuel your body’s cells. You also feel fewer aches and pains and have greater strength. As a result, you can go about your daily activities feeling less fatigued, stressed, and weary. Although going to the gym early in the morning or late in the afternoon may feel like the last thing you have energy to do, once you build exercise into your daily routines, these workout bouts will actually seem less tiresome because you’ll feel more mentally and physically capable of carrying them out.

10.  Reduces the risk of arthritis. The most commonly experienced chronic illness in middle-aged and older adults, arthritis occurs due to abnormalities in the cartilage and outgrowth of bones in the joints. Unlike the other physical benefits of exercise, reducing the chances of arthritis doesn’t depend on heavy duty aerobic activity or even weight training. In fact, you may actually heighten your risk of arthritis if you do too much of the wrong kind of exercise. Running on the pavement, particularly in shoes that aren’t appropriately cushioned, can cause you to be more likely to get arthritis. Instead, you need to engage in stretching and flexibility training through yoga, Tai Chi, or other ways to increase the range of movement of your joints. This will lower your risk of injury through muscle tears or torn ligaments, and in the process protect your joints from damage caused by overuse.

11.   Improves sex life. Keeping your muscles active through use helps promote the demands placed on your endocrine glands to produce more hormones. With more muscle mass comes greater stimulation to produce androgens which help both men and women maintain their sexual functioning. You are also likely to feel more fit and be more fit, which in turn will benefit your interest in and ability to carry out sexual activity. Your emotional resilience will also be greater if you exercise, which also benefits your relationship health.

12.   Brings about better sleep. Although sleep experts recommend that you not exercise right before you go to bed, exercise during the day benefits your sleep at night. The physical exertion you engage in during the day helps your body’s circadian rhythm keep in tune. Sleeping better at night also improves, in turn, your immune functioning and even lowers your risk for heart disease, diabetes, and cognitive impairment. A win-win for sure!

13.   Improves mood. It’s a well-kept secret that people who exercise regularly also have lower risk of depression. Our pill-popping culture tends to emphasize medical interventions for psychological disorders over behavioral treatments. Exercise is one of these behavioral treatments. Aerobic exercise improves your mood by causing your body’s endorphins to kick in. These are the natural “feel good” neurotransmitters that start to exert their effects after about 20 minutes of training. These regular exercise-related boosts eventually improve your overall mental health over the long term.

14.   Lowers anxiety. Related to exercise’s effects on mood are its effects on your levels of anxiety. As your levels of endorphins increase, your feelings of worry also start to diminish. When you exercise, you also refocus your attention from your daily problems to the workout itself. You can gain a fresh perspective on even the most preoccupying concerns in your life by taking an exercise break. When you return to these daily problems, you approach them with renewed energy and even some new ways to figure out solutions.

15.   Feels like fun. If you find the kind of exercise that fits your personality and motivational needs, you can actually have a good time while your body does the work. Some people need to exercise in a group class because they enjoy the social opportunities it provides. Others prefer to have time to themselves away from the stress of work and family. Whatever your exercise style, once you get into a routine, you’ll find that the activity itself becomes rewarding. Perhaps it’s those endorphins or the benefits of social support from your gym-mates. Whatever the cause, long-term exercisers love this natural “high” and wouldn’t give it up for anything. Once you get to that point, exercise enriches the quality of life.

16.   Reduces absenteeism. You may feel like taking time off work to go to the gym is a luxury you can’t afford, but by improving your overall health, exercise can help you ward off both acute and chronic illness. You’ll get fewer colds, be less prone to the flu, and avoid the accidents or surgical interventions that can force you to take prolonged absences. In a tough economy, you need every edge you can get, and by showing up for work every day, you’ll maintain that edge over your absentee-prone non-exercising coworkers.

17.   Boosts memory. The effects of exercise on many of your bodily systems ultimately pays off in improving your cognitive functioning. There are now volumes of studies on humans as well as lab animals showing that regular physical exercise helps your neurons stay in shape particularly in the memory areas of your brain. You don’t even have to exert yourself that much to experience this memory boost. Moderate walking can help your brain’s memory center, the hippocampus, maintain its health and vitality. Memory also benefits from a general lowering of cortisol, the stress hormone, associated with the improved mood and anxiety levels you experience from your regular workouts.

18.   Builds intelligence. Along with memory, your intellectual skills benefit from regular physical activity. It also helps if you can build in some mental activity as well. As oxygen flows more freely to your brain, not only does your hippocampus benefit but so does the part of your brain involved in planning and reasoning (the prefrontal cortex). Mental activity, particularly involvement in exercises that require you to respond quickly, also boosts your intelligence and even your ability to carry out activities of daily living.

19.   Lowers dementia risk. Exercise lowers your chances for developing dementia based on cardiovascular illness because you’re improving the flow of blood throughout your body, including your brain. Because dementia due to cardiovascular disease is hard to distinguish from other forms of dementia, it’s hard to say that exercise could actually slow or prevent the neuron death responsible for Alzheimer’s disease. However, by preserving the neurons in your brain, exercise can give you an added advantage should you develop this otherwise untreatable disease. It’s even possible that exercise can help slow or prevent Alzheimer’s disease by improving your glucose and fat metabolism because some of the brain alterations found in Alzheimer’s disease may be due to abnormalities in these processes. For example, researchers have found recently that lowering a person’s risk for diabetes can lower the risk of Alzheimer’s disease. It’s possible that lack of a healthy lifestyle may have led the illness to develop in many older adult sufferers today. To the extent that middle-agers are now more likely to exercise than were their parents, we may actually see fewer people developing dementia in the coming years.

I hope that before you’ve made it through all 19 of these reasons, you’ve put on your sneakers, gotten out your yoga mat, or decided to call your local gym or YMCA to find out about classes. No matter what your age, exercise can help you achieve greater physical and mental fulfillment. See if you can add to this list of 19 reasons by finding your own personal formula for exercise success!

How Much Protein Do You Need Per Day? | Health and Fitness Tips | Guru Mann

How Much Protein Do You Need Per Day? | Health and Fitness Tips | Guru Mann
[ne_semantic_video video_id=”Z_jigMBcAsU” title=”How Much Protein Do You Need Per Day? | Health and Fitness Tips | Guru Mann” upload_time=”2015-04-13T13:52:07.000Z” description=”Guru Mann explains: How Much Protein Do You Need Per Day? ‘ in this Health and Fitness Tips video. —————————————- ★ SUBSCRIBE”]
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Boost Testosterone Naturally | Health and Fitness Tips | Guru Mann

Boost Testosterone Naturally | Health and Fitness Tips | Guru Mann
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Testosterone is a male hormone that is important not only to increase sexual power but also helps you in building muscles and loosing that extra fat. Watch Guru Mann advising you about not to take it artificially but HOW TO BOOST TESTOSTERONE NATURALLY

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Top 5 Protein Source to Build Muscles | Health and Fitness Tips | Guru Mann

Top 5 Protein Source to Build Muscles | Health and Fitness Tips | Guru Mann
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Biggest Gym Mistakes People Do | Health and Fitness Tips | Guru Mann | Workout Tips

Biggest Gym Mistakes People Do | Health and Fitness Tips | Guru Mann | Workout Tips
[ne_semantic_video video_id=”6bv1nWVz3J0″ title=”Biggest Gym Mistakes People Do | Health and Fitness Tips | Guru Mann | Workout Tips” upload_time=”2014-02-25T12:47:30.000Z” description=”Guru Mann – The certified fitness expert tells the biggest mistakes which people do while working out. Check out the health and fitness tips video by guru mann”]
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Advanced Technique to Develop INNER CHEST MUSCLE | Health and Fitness | Guru Mann

Advanced Technique to Develop INNER CHEST MUSCLE | Health and Fitness | Guru Mann
[ne_semantic_video video_id=”jAzh4IxpW9w” title=”Advanced Technique to Develop INNER CHEST MUSCLE | Health and Fitness | Guru Mann” upload_time=”2015-03-09T13:52:00.000Z” description=”Guru Mann explains: ‘Advanced Technique To Develop INNER CHEST MUSCLE’ in this Health and Fitness Tips video. ———————————————————- ★”]
Guru Mann explains: “Advanced Technique To Develop INNER CHEST MUSCLE” in this Health and Fitness Tips video.

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FAQ 11: What To Eat Before and After a Workout | Health and Fitness

FAQ 11: What To Eat Before and After a Workout | Health and Fitness
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Friday – Chest | LEAN MODE by Guru Mann | Health and Fitness

Friday – Chest | LEAN MODE by Guru Mann | Health and Fitness
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Meal : Post Workout Drink | Guru Mann ‘Pure Mass’ Program | Health and Fitness

Meal : Post Workout Drink | Guru Mann ‘Pure Mass’ Program | Health and Fitness
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Gulshan Kumar presents ‘Pure Mass’ Program – Guru Mann’s 8 weeks Mass Building Program.

Meal : Post Workout Drink

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