Fitness

Hydration 

Hey Everyone! Start your day with a glass of water and keep yourself hydrated throughout the day. People usually think and they keep on thinking that how they can become healthy and stay energetic whole day. So, what they do is they start going to gym and lifting weights but the real thing is nutrition and diet. To cut it short the basic diet or more specifically balanced diet starts off with a regular water intake. 

"Hydration is everything. Think of this: your muscles are 70-plus percent water - how are you not drinking water during a workout? I get the whole, 'Let's challenge ourselves; let's do that prison, tough guy thing,' but at the end of the day, you're under performing." ~ Gunnar Peterson

HOW MUCH WATER INTAKE PER DAY?

Pros of 2 liters of water per day

• Keeps you energetic.
• Helps in weight loss.
• Helps your skin to look fresh and glowing.
• Helps in removing kidney stones.
• Helps in cleaning out internal wastes.

Real Fitness For Real People.

Planks are one of my favorite abdominal exercises in fact I challenge you find an exercise that works as many layers of the abs as effectively as a plank dose. The thing is we often times get stuck into holding like a straight plank on our elbows and toes. Little do we know or little do we care to know there are a lot of different variations on a plank that actually kick on different muscle groups and help to work our core even that much more effectively and so that’s the whole premise of this challenge.

I’m not kidding you guys you can hold a plank or some form thereof for about eight straight minutes. You can do six different versions of a plank listed below. You can hold each for 30 seconds and just when you start to think that you can’t hold any longer, you can switch into a different variation on a plank. That’s going to give those muscles that we just worked a little bit of a rest while you engage different group of abdominal muscles.

Let’s begin… 3, 2, 1

Straight Plank:

To accomplish this challenge, get into your first position. You should be up on your toes while your elbows are right below your shoulders, to keep your abs engaged (As shown in the illustration above). 

Pike Plank:

A difference variation which is called pike plank. For this exercise, you lift your hips towards the ceiling and then drop down to a neutral position. In pike plank you are not supposed to go low that your back rounds forward you should be able to maintain your flat back.

Side Plank Left / Side Plank Right:

You are going to roll over into a side plank. Roll over on your right elbow to engage into the side plank. Your right elbow should be underneath your right shoulder. After 30 seconds roll over on to the left and hold that position for 30 seconds. Same rule applies here. Your back should be nice and straight, hips not too high not too low again. You are going for a nice straight line from the nose, belly button, between the knees, between the ankles.

Spider-man Plank:

You are going to roll into Spider-man plank. So, to do this plank what you have to do is to bring your right knee up towards my right elbow and then bring your left knee up to your left elbow. So, with this one we are engaging a lot more core. We compromise the stability of the system that make the muscles have to work a little bit harder.

Up-Down Plank:

So, for an up-down plank we are going to go form the low plank position up into the tall plank position.

This exercise engages your shoulder muscles and your chest muscles. Basically, it’s a way to distract your core, your stomach muscles while we are working the chest shoulders and arms into those plank positions.

Repeat all these six variations one more time.

All right you guys there you have it eight minutes of a total plank challenge again you are holding some form of a plank for 8 solid minutes in this workout. It’s a great way to finish off a workout or if you want to hit some abs really fast at the end of a workout. Maybe you are pressed for time you only have like 10 minutes in your day you want to get some good muscle activation, some good core muscle activation in there. It’s a great opportunity all you need is a stopwatch and a little space. 

I hope you guy will enjoy this workout routine.

WORKOUT MOTIVATION - NEVER GIVE UP

Life can be brutal; life can be unforgiving. Summing it up in one word the difference between the successful and unfortunate people of the world, one word to describe the difference is DISCIPLINE. If you don’t have the discipline, you can forget about the success, the greatness, all winners have discipline. It’s the discipline to work hard, you know not when everyone is watching but when no one is watching, when the coach isn’t there, when it’s just you and your character, the discipline to eat healthy food when you have other intriguing options, when those around you might not be so strong, the discipline to say no when those around you chose to be to average, the discipline to keep going when it hurts because life doesn’t give you what you want it gives you what you deserve and if you haven’t worked for it if you haven’t sacrificed for it if you haven’t given your all then you don’t deserve it and you won’t get it. 

When pain comes, that means it’s time to show character remains discipline stay strong when it all seems awful keep pushing nothing can stop you. Never shatter your discipline remain faithful to yourself and your vision. When it gets tough push through the pain. You got to maintain the discipline to do eleven when your opponent’s stops at ten. Don’t think why me? Think try me! Think give me more.

When you don’t see the outcome show determination, be tough, be brave, stay disciplined and your moment will arrive…

Greatness cannot be achieved without obsession if you want to be the best you must be obsessed with it. There’s no other way around it.


Debunking Exercise Myths

Crunches will give you abs. Cardio is the key to weight loss. These are two of more than a dozen exercise myths that do more damage than good.

MYTH 1: UNUSED MUSCLE TURNS TO FAT

One of the foremost common myths that I hear is that if unused muscle tissue converts into fat. It’s very necessary to mention that the muscle tissue has muscle cells and fat tissue has fat cells they are not convertible in no way. It is not chemically or physically possible for muscle tissue to remodel over to fat.

MYTH 2: MORNING WORKOUTS ARE BETTER

It really depends on your goals. Training fasted in the morning is more conducive to losing fat because when you wake up you are in a fasted state and that means your body is basically consuming itself. Your body is looking at fat storage, its looking at muscle storage, that’s the time where if you goal is to lose weight and just slim down lean down that’s the best time to optimize that window for training but in terms of effectiveness of training in general it really don’t matters you just need to make sure that if you are training at night you are not fatiguing yourself throughout the day.

MYTH 3: YOU CAN TARGET SPECIFIC BODY PARTS

People that are like I’m just trying to lose it like right here and they start pinching the lower abdomen. You can’t spot reduce the part that you want and good news it doesn’t go the other way either.

MYTH 4: CARDIO BURNS FAT

If you are trying to reduce your fat cardio isn’t the best option. Cardio doesn’t burn fat cardio burns calories so if your goals is to lose weight you wan to be in a caloric deficit so as a part of getting into that caloric deficit doing cardiovascular exercises is helpful but if you’re not eating a diet or if you’re not monitoring your caloric intake on top of that and making sure that you are in that deficit no amount of cardio that you do you can’t outrun a bad diet and in fact doing to much cardio can actually be a bad thing if all you’re doing is cardio with the goal of losing weight you can start to burn into that muscle tissue so if you’re burning into your lean muscle tissue now you could actually be slowing down your metabolism you could be decreasing your bone density and you could be making yourself weaker and that’s why I think this myth is potentially the dangerous and damaging myth.

MYTH 5: STRENGTH TRAINING REQUIRES A GYM

Whether you’re a man or a woman you don’t actually need weights at all to build strength.

The myth being that you have to go to the gym to be doing strength training it’s crazy.

Your body is a weight so body weight exercises have been around forever and they are so important. You should be able to push up your body, do crunch, squat or pull ups.

MYTH 6: CRUNCHES WILL GIVE YOU A SIX PACK

If you are after the six pack the muscles themselves aren’t even important. Getting a six pack is

Not about doing tons of crunches. A lot of it has to do it with your nutrition.

Abs are made in the kitchen. The abs are a muscle. If you’re going to target the muscle by doing crunches, leg lifts, bicycle crunches you’re essentially building the muscle so think of it as the outside is your body fat and how do you show off the inside you’ve got to reduce that body fat.

MYTH 7: NO PAIN NO GAIN

Soreness is he breakdown of muscle tissue it’s the chemicals released during that breakdown. It’s not an indicator of oh I’m getting stronger oh I’m getting weaker but if your soreness persists for longer than 72 hours that could be a sign that you’re under recovering or overtraining.

MYTH 8: YOU’LL SEE HUGE RESULTS IN 1 MONTHS

One month is not enough to undo a lifetime of bad habits so its important to start slow find the things you enjoy find the physical activities that make you feel good make that your daily routine.