workout

4 Tips To Get The Most Out Of Your Workout

November 13, 2021 By lyndsinreallife 1 Comment

There are many ways to get the most out of your workout. Whether you want to lose weight, build muscle, or just find some time for yourself. There is a workout plan that can suit your needs. You need to commit and put in the time. It’s easy for motivation to wane after a few days or weeks, but there are ways that you can stay motivated and keep going.

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Workout Plan

The first step to getting the most out of your workout is creating a plan. You will never know what results you can get if you don’t have some sort of goal in mind before starting. Start by figuring out why exactly you want to work out, and write down specific goals for yourself. For example, “I would like to lose weight” isn’t an actual goal. But saying something more along the lines of “I want to burn 500 calories per day through exercise” or” I’d like my clothes size to be smaller” or “I want increased energy levels.” These are all very specific things that may be able to help someone with their fitness journey.

Pick A Workout

Once you have decided what your goals are, pick a workout plan and stick with it. It can be very easy to get distracted and switch plans when starting out on working out, but giving up too soon will never help anyone reach their fitness goals. The best way to find the right combination for yourself is by trial and error. For example, you may need more or less cardio than someone else to lose weight properly. So finding which workouts work best for YOU is key.

Piece It Together

If you want to get the most out of your workouts and reach ALL of your health goals, then it’s important to mix things up a bit. If you constantly do cardio only every week for an hour to lose weight, then yes, this may help someone achieve their fitness goal, and they can call it quits there. However, what about muscle building? What about toning? The best way for anyone working on any part of their fitness journey is to mix up your workout plan and change it up. For example, suppose you did a week of HIIT (High-Intensity Interval Training) cardio followed by strength training the next. In that case, this will burn fat while building muscle. It can be difficult at first to figure out what works best for yourself. But once found, it’s easy enough to piece together all of these different workouts quickly and get results faster than ever before.

Fluids

No matter your fitness goal, drinking plenty of water the day will help your body stay hydrated throughout the day so that you don’t get dehydrated while working out. This will also help flush toxins and other junk in your bodies, leading to weight gain over time without proper detoxing. Drinking caffeine before a workout may give someone an extra energy boost, but it’s important not to go overboard with this. Too much caffeine is actually bad for health. Instead, try drinking no more than two cups per day or less, depending on how sensitive you are. Or better yet, switch the caffeine for a pre-workout smoothie.

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Fitness

Boost energy

After a long day working, you can feel too tired to exercise, which is one of the main excuses people give for not working out. However, exercising can make you feel more energized; it’s a paradox. Exercise improves your blood flow and promotes the release of natural endorphins, serotonin, and dopamine for enhanced energy. When you feel tired, the solution is to begin with moderate workouts and explore the benefits of caffeine. Also, ensure you get enough quality sleep and exercise during your most energetic time of the day, like in the morning before you leave for work.

Workout from home

Lack of enough funds to secure a gym membership is notably one of many people’s excuses for failing to work out. However, you don’t need an expensive gym membership to keep up with fitness; you can exercise from home. The pandemic proved that you could do many things from home, working out being among them. Watch YouTube videos for exercise, get essential equipment, find a suitable space, and develop a sustainable routine.

Fight boredom

When you’re bored, it’s challenging to look forward to working out. Fight the boredom by engaging in exercise that uplifts you; for example, skating, biking, or dancing, switch up your routine every once in a while and keep challenging yourself whenever you reach particular goals. Suppose you don’t enjoy working out alone, get a partner or sign up for group sessions.

Motivate yourself

Exercising is not an exciting activity compared to watching movies and going out with friends, but you can make it fun. Determine your reason for working out and establish workable goals; this way, you can find daily motivators to keep you going. Create an exercise chart or use online tools to track your progress and reward yourself whenever you reach a goal.

Create time

Life responsibilities, such as commuting to work, tending to the family, and running errands, can leave you feeling like there’s no time left for exercise. Just as rest is essential and part of your routine, so should exercise. Instead of making the excuse that you can’t find time to work out, create time; all you need is thirty minutes to an hour of exercise, and you can boost your health significantly. Find tricks, such as cycling, walking to work or as you run errands, using the stairs often, exercising while watching TV, or walking on a phone call.

Achieve your fitness goals by doing away with the excuses. Exercise is essential and should be part of your daily routine for optimal health. Boost your energy, work out from home, create time, and find the motivation to keep you going with your fitness journey.

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Fitness Health

3 Reasons You Feel Incredibly Tired After Working Out (And How To Fix This!)

June 22, 2021 By lyndsinreallife Leave a Comment

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Tiredness is somewhat normal after working out, but it shouldn’t be a case of you crashing on your sofa and feeling like you need to sleep. Obviously, working your body will tire it out, but you should still have enough energy to get on with the rest of your day. So, why are you so incredibly tired following your workouts? Here are three reasons this could be the case, along with some solutions to help you stop feeling so drained:

You didn’t have enough fuel in your body beforehand

Fueling your workouts is critical to make them more effective and intense. You need to have energy in your body to burn while working out, but the problem is that too many of us work out with a lack of energy to burn. This happens when you skip meals before working out, so your body is essentially running on empty. You burn calories while exercising, but you have no fuel left to sustain you after the workout. So, you start feeling faint, lightheaded, and exhausted.

Addressing this problem is a simple case of fueling properly before working out. Eat a carb-heavy meal or snack before exercising, leaving at least 30 mins after you eat. This will make you feel more energetic during and after the workout. Oh, and refuel after as well (definitely with protein)!

You’re dehydrated

Dehydration is super common since you sweat a lot during your workouts (meaning you lose a lot of fluids). It’s important to be hydrated before working out. You want to feel hydrated during the workout, and of course don’t forget to hydrate after the workout, as well (especially drink something with electrolytes)! This will stop the feelings of exhaustion that you tend to feel.

A couple of ways you can achieve hydration are by bringing a reusable water bottle to the gym (and constantly filling it), or you could even try IV therapy. A water bottle encourages you to drink while exercising, replacing lost fluids along the way. You can use it after the workout as well to keep your hydration levels high. The average IV therapy costs have become more affordable in modern times, and this basically provides instant hydration to your body – along with the benefit of replacing lost electrolytes. Whichever method you choose, just make sure you stay hydrated to avoid extreme tiredness.

You drank caffeine before working out

A common way to approach workouts is to have coffee or another caffeinated beverage beforehand. Certainly, if you take any pre-workout supplement, it’ll be packed full of caffeine. While it gives you a burst of energy for the workout, you tend to crash later on as the caffeine wears off. So, you’re sitting at your desk slumping over struggling to keep your eyes open!

You could fix this by avoiding caffeine before working out, or perhaps have another caffeinated beverage after to keep you going for a bit longer. At least this means you don’t fall asleep at your desk while working!

You shouldn’t struggle to work or go about your daily tasks following bouts of exercise. If you’re absolutely exhausted, it’s likely because of one of the problems above.

Thank you for reading!

Fitness

Why Does Recovering From A Workout Take So Long? Here Are 4 Possible Reasons

April 23, 2021 By lyndsinreallife 2 Comments

Every time you workout, you need to make sure that you’re getting enough rest before your next trip to the gym. However, while some muscle soreness after your visit is only natural and to be expected, you might be worried if it seems like it takes a few days for the pain to go away. So, what can you do to reduce the pain of recovering, to recover from a workout more quickly, and ot make sure you’re able to stay active?

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Practice the proper exercise procedures

If you’re skipping these two essential processes during your workouts, then you’re going to not only take longer to recover, but you also greatly increase your risk of injuring yourself mid-workout. We are talking, of course, about warming up before exercise and cooling down after. Dynamic and static stretches are great ways to warm up, as is going for a light jog. Stretching also works as a cool down, but you can improve it by using foam rollers to massage your muscles, too.

Tackling inflammation

Inflammation is one of the top reasons your body might be sore after a workout. You might notice it if your joints, hands, feet, and arms are feeling a little swollen and a little tender. You can combat inflammation by making some changes to your diet. However, a lot of athletes are starting to use vapes a little more, especially as CBD is considered by some to be great at targeting inflammation. This can be helpful if your diet is tightly controlled so you can’t make many changes to it.

Help your blood move around

If you feel swelling in your extremities, but also numbness, then it could be a sign that your blood isn’t circulating enough after exercise. In extreme cases, this can lead to blood clots, which are more common in runners, too. Varying your exercise routine can help, as can wearing fitness compression gear, but hot pack treatments can help immediately open up your circulation, which can also reduce inflammation.

Watch how much you’re pushing yourself

It is important to consistently be pushing yourself a little harder and a little further than you did the last time you worked out. However, you have to make sure you’re doing it at a gradual pace, following an exercise plan created specifically for you, such as by an exercise app. Otherwise, if you do too much, too soon, or you are doing too many high-impact exercises, you can start to cause more shock and tension to the joints which can result in pain. You also increase the risk of muscle injuries. If your body is giving you signs to stop, you should listen to it. The natural ache of your muscles burning is one thing, but pain shouldn’t be ignored.

The more that you work out, the more that your body is going to get used to exercising. If you’re brand new to working out, expect it to feel pretty rough for a couple of days after. This shouldn’t continue as you make it a more routine thing.

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Fitness

How To Feel More Confident When Going To The Gym

March 8, 2021 By lyndsinreallife Leave a Comment

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Going to the gym is a great way to stay fit and healthy. If you have a gym membership, you’re more inclined to follow a fitness routine that will benefit your health in the long and short terms. Unfortunately, there’s one major problem that holds lots of you back: confidence. You lack the confidence to feel comfortable in a gym environment, making it harder for you to actually stick to a routine. As a result, your health and well-being suffer, and all because you don’t feel confident in yourself!

How do you address this issue and start feeling more comfortable going to the gym? It’s honestly not as hard as it initially seems. It can feel like this is a mammoth of a task, but you can slowly work on getting yourself to a point where going to the gym no longer fills you with anxiety. Here are a few ideas to try:

Work on building your own self-confidence

A good starting point is to figure out why you’re self-conscious. For many of you, this is an issue that plagues your entire life, not just when going to the gym. Perhaps it could be beneficial to work with a life coach to help understand the root of your confidence issues and how to build a sense of self-worth back up. This alone can be enough for many of you to start believing in yourself and commit to going to the gym more often.

Find the best gym environment for you

Often, your lack of confidence stems from the gym environment around you. As a newbie, you can walk into a commercial gym full of fitness models and instantly feel worse than them. Just breathing the same air as these people make you feel self-conscious, so you’re less inclined to return. Therefore, finding a better gym can be a smart way of gaining more confidence. A lot of women have started going to female-only gyms, which makes them feel so much more confident as they’re only around other women. You could also choose to go to a smaller, more private gym, rather than a massive one. If you haven’t already seen and read it, there’s another post on this blog specifically about choosing the right gym. Feel free to check it out here.

Learn the basics at home

For most people, a lack of gym confidence comes from a lack of ability. You don’t really know what you’re doing, so you’re self-conscious when entering the gym. This happens to just about everyone when they start working out, so don’t worry. The best idea is to learn the basics at home and build your confidence in your own abilities. When you’re more confident at working out at home, you can transition into the gym. Or, go to the gym during the quietest hours when hardly anyone is around, so you can learn and practice in peace. It’s all about taking baby steps to build your skills and have fewer things to worry about.

Becoming more confident in a gym environment is so beneficial for your health & wellbeing! Going to the gym will no longer feel like a huge challenge, making it so easy to stick to a regular routine. From here, you’ll see all the health and fitness advantages!

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Fitness

How To Avoid Injuries In The Gym

December 8, 2020 By lyndsinreallife 1 Comment

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Nothing will damage your fitness progress more than an injury. However, injuries in the gym can easily arise. This is especially the case if you do not warm-up correctly or follow the correct technique for the workout you’re doing. Keeping that in mind, we are going to take a look at some of the different things that can cause an injury in the gym and, therefore, how to avoid such scenarios from happening.

Make sure you follow the correct technique – The first thing you need to do is make sure that you do your exercises with the correct form and technique. This is where a lot of people go wrong. If you carry out an exercise incorrectly, this can end up putting unnatural pressure on muscles and bones.
Warm-up before your workout – We are all told about the importance of warming up before we workout. However, there are a lot of people that fail to take this advice. You need to warm-up to ensure that your muscles are ready for your workout. If you don’t, you could easily end up suffering from an injury.
Vary your workout – You are advised to vary your workout to reduce the chance of an injury because this will mean that you are working different muscle groups, which is important. This will also help you to keep your motivation levels high as well, as it makes sure you don’t get bored.
Stay hydrated – In addition to the advice provided thus far, you need to stay hydrated. After all, when we work out, we sweat, and this means that some of those critical fluids our body needs to take us through the workout program are lost. It is imperative to replace these fluids, and that is why drinking plenty of water comes recommended. Don’t forget that having enough electrolytes is part of proper hydration.
Make sure the workout equipment is secure – It’s the gym’s responsibility to maintain their workout equipment. If something doesn’t seem secure or set-up how it should be, don’t use it. Click here if you need advice, especially if you have been injured while at the gym and believe it’s not your fault.
Have rest days – A lot of people don’t want to have rest days because they feel like this is simply going to slow them down on their quest to achieve their fitness goals. However, rest days are of huge importance. If you do not rest properly, you are only going to put added strain on your muscles. Your muscles will not have time to repair and this is how serious injuries can happen. Plus, if you think about it, you’re going to halt your progress even more if you find yourself unable to work out at all, right?

There are a lot of different scenarios that can result in someone getting injured in the gym. However, if you follow the advice that has been discussed, you can help prevent any injuries and accidents at the gym!

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Fitness

Fun Lockdown Workouts To Keep You Motivated

June 18, 2020 By lyndsinreallife Leave a Comment

Working out at home is one of the ways you can stay fit while social distancing is happening. Exercise is always important, but even more so now. It helps keep you healthy, keeps your mental health in check, and gives you something to do to give some structure to your day.

But one of the issues with exercising at home is finding the motivation to do it. It can be hard to make workouts fun and to get yourself psyched up to sweat each day.

So what can you do to make working out at home more enjoyable? Here are some fun lockdown workouts to keep you motivated!

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Challenge yourself with a HIIT workout

HIIT (High Intensity Interval Training) workouts are a fantastic way to exercise. They’re short, sharp and super high-energy – not something for the faint-hearted. But that’s all part of the fun! HIIT workouts provide a fast-paced, challenging session that will help you tone up while losing fat, plus help to improve your cardio health. They’re difficult, but full of some fun moves to keep you busy. Check out some of the best HIIT workouts on YouTube and start pushing yourself.

Get yourself a rebounder

If you’re looking for a great way to exercise, get yourself a rebounder. But what is rebounding on a trampoline? Rebounding is an effective form of exercise, while also having the benefit of being a lot of fun. While many people have trampolines in their backyards for the kids, this is a type of equipment that’s more suited to the adults in the family. With so many great exercises you can do on a rebounder, it’ll certainly liven up your fitness routine.

Try partner exercises

Working out with someone else is a great way to stay motivated, so why not give some partner exercises a try? There are some great partner exercises you can do with a resistance band, as well as bodyweight moves. Partner workouts can be fun, challenging and could even bring you closer together – making for one highly effective way of working out!

Join a group workout with friends

Video calls have become a part of people’s daily routines, with both work and social lives taking place on applications like Zoom. But have you thought about doing a group workout with friends online? A video workout can be a fun way of spending time together and help you look forward to a workout. You could follow another video together, or task someone to design the workout each time! This is an ideal solution for those who miss going to classes and want a bit of company when they work out.

Staying motivated to exercise is never easy, but there are a lot of things you can try while in quarantine to stay on top of your fitness. Check out some more fun ways to workout at home to help you stay strong and healthy and keep on top of your fitness goals!

•What have you been doing to stay on top of your workout routine?

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Fitness

4 Tips For People That Feel Self Conscious About Exercising

May 5, 2020 By lyndsinreallife 1 Comment

We all know that exercise is important, but if you are an anxious person and you haven’t exercised much in the past, you may be feeling self conscious about it (example: me). Many people find the idea of working out in a busy gym or running in public quite scary, so they put it off. But it’s important that you find a way to overcome these fears so you can stay fit and healthy. These are some of the best tips for people that feel self conscious about exercising!

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Buy Stylish Workout Clothes

When you wear nice clothes that you like, it gives you a confidence boost and that is true for a lot of people when they exercise as well. If you spend some time picking out some nice workout clothes, like these stars and stripes leggings, for example, you will feel a bit better about yourself. This isn’t going to solve the problem completely, but it can help you when your confidence is low and you are worried about working out. Investing in good quality workout clothes will also help you to stay motivated as well.

Start At Home

Many people are worried that they will be judged by others at the gym because they are beginners and their workouts are not advanced. It’s daunting to go into a gym and start lifting small weights right next to somebody that is more advanced, but it’s important to remember that everybody is there for themselves and they are not paying attention to what you are doing. However, if you are still worried about it, why not start working out at home first? You can build your fitness up and get a bit of confidence before you start working out in public, and that will help a lot. There are some great online workout videos that you can follow to get started. When you do feel confident enough, look for some beginner workout classes where everybody will be in the same boat as you.

Workout With A Friend

Having a friend with you when you workout can help a lot if you are feeling self conscious. You can focus on what you are doing and a bit of moral support goes a long way to boosting your confidence. Most people find that their workout sessions are more effective when they have somebody else there to motivate them as well, so you will get more out of it.

Pick The Right Gym

When you feel comfortable about going into a gym, it’s important that you look at a few different options and pick one that works for you. For example, many women feel a lot more comfortable working out in a gym that has a women-only section. When you look around a gym, go at the time that you would normally exercise so you can see how busy it is. If you can find one that will be relatively quiet when you are there, that will help a lot.

If you feel self conscious about exercising, follow these tips and you will be able to build up your confidence!

Thank you for reading!

Fitness Health

Back 2 Basics: Simple Equipment For Workouts

September 1, 2019 By lyndsinreallife Leave a Comment

What puts many people off from working out is the fact that you tend to need a million different things with you when you go to the gym. You need legwear in the way of joggers, spandex, or shorts. You need tops that breathe and soak up your sweat, made from spandex or synthetic fiber. Then you need trainers and gel soles which can bend and absorb your weight under pressure. You need gloves for lifting or some kind of wrist wrap support that will protect your joints. You also need wrist and headbands to keep the sweat from going into your eyes and giving your slippery hands. These days having a heartbeat monitor and calorie burning watches are standard practice, too. But what if you don’t have the time nor the money to go to the gym dressed in all this gear? Then you can buy some very simple yet effective workout equipment which you can use anywhere, preferably in your own home.

Free for Cardio Burning

There are a number of workout options for those that want to improve their cardio at home. First, you have to realize that raising your heart rate above a certain level is all you should be aiming for. When you do this, your body begins to burn fat. So things like aerobics, pilates, and yoga can be incredibly useful for those that want to workout at home. But for all of those exercises to be done safely, you need yoga mats. These will protect your feet and joints when you’re leaning heavily on them, absorb your weight to keep you stable, and also give your feet grip and comfort. Foam is the main material used for such products, as it bounces back under its own tension, so it lasts a long time. These mats can be simply rolled away when done with.

Single Arm Workouts

Dumbbells are one of the most versatile tools you can use anywhere in the home. They don’t take up much room and they can be disassembled, so they don’t pose a dangerous threat to children and pets. However, you should consider getting rubber dumbbells rather than metal, as these provide you with a lot more control. The kind of workouts you can do are great for achieving a toned body or even putting on muscle mass. Simple curling and extending exercises can be done either standing or sitting down. Everything from bicep curls, tricep extensions, shoulder presses, and wrist curls can be done in a 1-meter squared space.

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Hopping To It

As you have seen many athletes do, jumping rope is a great cardio workout. You’re using just your legs and your momentum to continually hop over and over. It keeps the heart rate going and the cognitive skills alert. Jumping ropes cost next to nothing as well, but there are many professional options which have modern designs made for beginners, such as end grips.

Going back to basics is sometimes where we all need to go. You can get great workouts from just sitting or standing if you have the right tools, such as dumbbells and yoga mats.

•What is your favorite at-home exercise equipment?

This post was a collaboration.

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Fitness

Why Fitness Should Be More Than A New Year’s Resolution For Women

February 7, 2019 By lyndsinreallife 4 Comments

We’re all guilty of it- Christmas passes and we make a New Year’s resolution to visit the gym more often. However, that doesn’t usually work out as planned. Something comes up and you have to skip a day at the gym. Then that day turns into a week and before you know it, your fitness plan is blown. The problem is, there are tons of advantages to fitness for women that so many don’t know about. Here are a few examples:

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Natural Energy

If you’re run off your feet because you’re taking care of kids, working all hours of the day, running a home, or all of the above, you’ve probably looked for a way to boost your energy at some point. The sad thing is, most people turn to caffeine for that energy boost when exercise is a much better way. It may seem idiotic to use more energy when you’re trying to save it, but exercising will give you a natural energy boost. The more you exercise, the longer it will take before you feel the need for an energy boost during the day.

Fertility Boost

Fertility used to be a subject that no one wanted to talk about. Luckily, women have become more vocal about it! One in three women struggles with some form of fertility issue while trying to have children. Exercise can help in two ways. It’s a fantastic way to increase blood and oxygen circulation throughout the body, which is a great way to help boost fertility. The increase in circulation can help to thicken the lining of the uterus, which encourages implantation. Similarly, struggling to conceive can cause stress on the mind and body and exercise is one of the best ways to find relief.

Heart Health

Sadly, there is more emphasis on men’s heart health than women’s. However, that doesn’t mean it’s any less important. Women are just as susceptible to heart problems and heart attack as men- take a look at the signs of heart attack for women. Exercise is vital when it comes to keeping your heart healthy. Just twenty minutes of moderate exercise per day can help to keep a healthy heart. Studies have shown that women with good cardiovascular health age better and live longer.

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Beautiful Skin

As we age, it’s inevitable that our skin ages with us. As women, we want to hold on to our young skin for as long as possible. You can use all the anti-aging creams you can find, but they’ll never be as good for your skin as regular exercise (& tons of water!). The increase in good circulation will help skin to heal quicker, absorb moisture faster, and present a glow that make-up just can’t fake.

Increased Libido

Getting regular exercise can do wonders for your sex life. Women’s libidos are more sensitive than men’s and there may be times where you feel like your libido is low. There are a lot of things that can cause this, but exercise is ideal for helping you to get your mojo back.

Your commitment to fitness should be more than just a New Year’s resolution if you want to see positive changes, even if it’s tough to keep up with. You’ve got this!

• Are you sticking to your New Year’s resolutions?

• Is fitness a part of your daily life?

This post was a collaboration.

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