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Thursday, September 1, 2011

Room to Let, in "Family Home"in Thornton Cleveleys.

Room to Let, in "Family Home"in Thornton Cleveleys.
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Sunday, August 28, 2011

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Tuesday, March 1, 2011

How to Get a Body Like Beyonce







In 2010, Beyonce Knowles won six Grammy Awards, setting a Grammy record.[1] Not only does she have amazing musical talent but she also looks fabulous, has curves in the right places, and is nicely toned. For some, she even has "the perfect body". If her shape and appearance inspire you, here are some steps that will help you get in shape like Beyonce.

Steps

  1. Eat healthy and don't starve yourself. Beyonce enjoys snacks to keep her energy levels up, foods such as fruit, oatcakes with cottage cheese, or yogurt-covered almonds.[2] It's important not to skip meals; Beyonce aims for three meals with two snacks in between each day.[3] Eat plenty of vegetables and fruit, whole grains, and two servings of fish each week.
    • Drink plenty of water, just like Beyonce.
    • Cut down on sugary foods, salty foods, and junk food, in general. But don't cut these out of your diet completely; after all, Beyonce allows herself treats occasionally, saying that "When I'm being bad, I'm bad – burgers, pizza, French fries, the lot...".[4] Enjoy junk food in moderation now and then; just don't go overboard.
    • Provided you're exercising regularly, the aim is not necessarily to lose weight, and curves are good. The aim should be to tighten up your body with better nutrition.
  2. Form an exercise plan. Beyonce has to be able to handle the strenuous pace of dancing, singing, and touring. She works out five days a week and does 100 squats, 100 step-ups, and 100 walking lunges a day.[5] Beyonce does circuit training, and runs two-and-a-half miles each day.[6] If you enjoy running, this can be a great form of exercise. While you might find her schedule way too punishing unless you're doing a music tour too, you can borrow some of her ideas. For example, try choosing exercise that you can follow at least two days of the week; three is better. Have a day of rest between exercise days.You could try swimming, running, dancing, lifting weights, or doing aerobics, whatever exercise fits in with your working out strengths and is something that you enjoy.
    • Do your exercise to music. Beyonce suggests that this is how to make it fun,[7] thereby motivating you a lot more.
    • Beyonce works out with weights, including 5 pound weights for bicep curls during an entire song, or 3 pound weights to box for the length of one music track.[8]
    • Beyonce loves cycling and dancing as fun ways to improve her fitness levels.[9]
    • If nothing else, follow a walking program. Walking is easy, but it is one of the better overall exercises. Get one or more friends to walk with you for more fun and motivation.
    • Consider getting a personal trainer if you think this will help keep you focused and you can afford the expense.
  3. Find a source of motivation to keep you going. Beyonce has a goal and so too should you. She keeps a poster of an Oscar on the wall of her gym to inspire her to keep working at it.[10] What's your goal? Perhaps it is to keep fit, or to stay healthy for all your life, or to get ahead in a career or hobby aspiration. Whatever your reason, ask yourself how will you represent this goal visually so that it can serve as a source of motivation for you. A poster, messages, or photos of your goal can all be good ways to inspire you. Be sure to put these in places where you'll be reminded often of the purpose of getting a great body.
  4. Be consistent. Beyonce works constantly to achieve her goals, including dancing all day long in high heels in order to get ready for a music tour.[11] Set yourself regular exercise schedules that you can stick to, no matter what else is happening in your life.
  5. Be proud of your body. Beyonce has said that she "wears skimpy outfits" because she's "proud of her body".[12] She's not afraid to show off what she's got, being proud to celebrate her body shape the way that it is. She accepts that she is not naturally skinny and she detests fad diets after trying them and finding they don't work.[13] Take a leaf from her book and love your body the way it is and don't harm your health with fad dieting.
    • Love your curves. They are attractive and beautiful.
  6. Wear what suits you. Beyonce is renowned for wearing beautifully tailored clothes that make the most of her good features. If you can sew or get your clothes tailored to your own body shape, you'll find that you look your absolute best; clothes that fit properly flatter your body. Clothing off the rack is trying to fit a range of sizes that may or may not suit your own shape and this can be made worse by the broad-ranging belief that you should fit into a single size. The reality is that a good wardrobe may well be filled with the sizes that fit in each style of clothing you try on. That may mean that you have larger tops and smaller bottoms, or larger jacket and smaller blouse sizes. Don't make the mistake of preferring a smaller size in the hope it'll look better on you; something that looks too small will ironically make you appear larger! Get the sizing right and a lot of your quest to appear "bootylicious" is sorted.
    • Even jeans can be worn skin-tight with curves. Look for versions that are made with curves in mind, such as jeans with fake pockets around the thigh area, so that bulk is removed.[14] Wear skinny jeans with high heels to elongate your look. The boot cut is also an excellent style for women with curves.[15]
    • If you can't figure out what looks best on you by yourself, invest in spending some time with a personal stylist to help you or search in stores and/or on the Internet for your body shape and what suits it.
  7. Love the person you are. Don't seek to transform into Beyonce or be a dead ringer for her. You're a unique wonder in your own right and while she offers a great inspirational role model, your ideal image of her must be tempered by the realities of what's achievable with the body and lifestyle you've got. Love what you have and make the very most of it; use Beyonce's inspiration to motivate you to exercise regularly and to eat well.

Video

Here's one fun way to keep fit when dancing!

Tips

  • Keep to your exercise timetable by writing down your plan on the calendar or separate paper.
  • Exercise with one or more friends to provide social motivation and fun. You're much more likely to stick with it if you're enjoying the exercise experience as a whole.
  • Running up a hill and walking down it is a good way to keep your butt and thighs well toned without losing their shape.
  • Stick to a good weight loss diet thats healthy to find out more visit http://www.diethealthcentral.com for the very best diets and advice.

Warnings

  • If you gain some weight while you're exercising regularly, it is probably muscle, and muscle weighs more than fat. You want shape and fitness rather than a certain body weight, so don't get too concerned about this. Just remember to eat properly and get the exercise habit; if you have any concerns, speak to your doctor.
  • Buy clothes that fit. Vanity sizing is a waste of your money and good looks. Don't buy smaller in the vague hope it'll make you look smaller; all it will do is emphasize what isn't fitting into your clothes!
  • Diets should always be undertaken after conferring with your doctor. If you have any health conditions or particular problems exercising, etc., speak to your doctor before making major changes to your nutrition and exercise regime. Best I've found yet is http://www.diethealthcentral.com Try it.

Things You'll Need

  • Comfortable workout clothes and shoes.
  • Optional: weights, jump rope, exercise bands, bike, exercise mat, tread mill, and so on.
  • Of course you will need a good diet program to accompany your exercise can I suggest http://www.diethealthcentral.com its easy to follow and simple to do.

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Sources and Citations

  1. ↑ Associated Press, Beyonce sets Grammy record, wins 6 awards, http://today.msnbc.msn.com/id/35172703/ns/today-entertainment/
  2. ↑ Caroline Jones, Get a Bootylicious Body Like Beyonce, http://www.mirror.co.uk/life-style/dieting/2009/02/22/get-a-bootylicious-body-like-beyonce-115875-21144920/
  3. ↑ Caroline Jones, Get a Bootylicious Body Like Beyonce, http://www.mirror.co.uk/life-style/dieting/2009/02/22/get-a-bootylicious-body-like-beyonce-115875-21144920/
  4. ↑ Caroline Jones, Get a Bootylicious Body Like Beyonce, http://www.mirror.co.uk/life-style/dieting/2009/02/22/get-a-bootylicious-body-like-beyonce-115875-21144920/
  5. ↑ Ashley Mateo, Beyoncé shares her body secrets, http://www.self.com/magazine/blogs/selfystars/2009/05/beyonce-shares-her-body-secrets.html
  6. ↑ Caroline Jones, Get a Bootylicious Body Like Beyonce, http://www.mirror.co.uk/life-style/dieting/2009/02/22/get-a-bootylicious-body-like-beyonce-115875-21144920/
  7. ↑ Ashley Mateo, Beyoncé shares her body secrets, http://www.self.com/magazine/blogs/selfystars/2009/05/beyonce-shares-her-body-secrets.html
  8. ↑ Ashley Mateo, Beyoncé shares her body secrets, http://www.self.com/magazine/blogs/selfystars/2009/05/beyonce-shares-her-body-secrets.html
  9. ↑ Dana Hinders, Beyonce workout secrets for a sexy physique, http://www.brighthub.com/health/fitness/articles/27287.aspx
  10. ↑ Ashley Mateo, Beyoncé shares her body secrets, http://www.self.com/magazine/blogs/selfystars/2009/05/beyonce-shares-her-body-secrets.html
  11. ↑ Ashley Mateo, Beyoncé shares her body secrets, http://www.self.com/magazine/blogs/selfystars/2009/05/beyonce-shares-her-body-secrets.html
  12. ↑ Caroline Jones, Get a Bootylicious Body Like Beyonce, http://www.mirror.co.uk/life-style/dieting/2009/02/22/get-a-bootylicious-body-like-beyonce-115875-21144920/
  13. ↑ Caroline Jones, Get a Bootylicious Body Like Beyonce, http://www.mirror.co.uk/life-style/dieting/2009/02/22/get-a-bootylicious-body-like-beyonce-115875-21144920/
  14. ↑ Melissa Magsaysay, Your Stylist: The Right Jeans for a 'Beyonce' Body, http://latimesblogs.latimes.com/alltherage/2010/11/your-stylist-the-right-jeans-for-a-beyonce-body.html
  15. ↑ Melissa Magsaysay, Your Stylist: The Right Jeans for a 'Beyonce' Body, http://latimesblogs.latimes.com/alltherage/2010/11/your-stylist-the-right-jeans-for-a-beyonce-body.html
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How to Fit Small Bursts of Exercise Into Your Day






Doing the same, long exercise for hours on end will not help you get fit and healthy. In order to do so, you may want to try fitting in small "bursts" of exercise into your everday life. Read this guide to help you kick-start your life to a better you...

Steps

  1. Continue your life as normal. Go to work, go shopping with friends, just live your life as you would each and every day. When you're at work, typing on a computer or sitting at a desk for long periods of time, stretch your muscles and kick your legs under your desk. This is the first step to a fitter body.
  2. Walk your dog. It's great exercise, and not only is it healthy for you, it's great exercise for your pet! But if you don't have a dog, you could always try to walk a little everyday. Instead of taking the elevator, use the stairs. If you live ten minutes from work, walk or cycle. Instead of driving the kids to school, walk with them, and encourage your kids to become healthier too.
  3. Stay positive. Being positive will not only keep you motivated, but it increases your life span and can make everyone around you feel happier. Learn how to motivate yourself, and stay focused. You could lose pounds, and not even know it.
  4. Tag along with a friend. When you exercise with someone, you lose weight faster. If you don't have a lot of local, close or any friends, you can make friends by joining a gym or dance club. This will help you stay healthy and have a balanced social life.

Tips

  • Keep a cold bottle of water with you whenever you exercise. It's very important to keep yourself topped up with water, especially if you walk or exercise everyday.
  • Eat healthier. Try to eat at least five pieces of fruit or vegetables everyday. Swap colas and fizzy drinks for smoothies, or better still--water!

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How to Help Kids Who Hate Sports Keep Fit





It's a great idea to encourage children who don't like sports very much to feel a part of the sporting community and to find a sport that suits their temperament. Here are some suggestions to help out.

Steps

  1. Get the child's health and vision checked out. Sometimes, reluctance to involve yourself in certain activities can signal a problem.
  2. Offer choices. There are many activities that can keep kids fit, not the entire of them involving team sports.
  3. Keep an open mind. Some girls want to play ice hockey and basketball, while some boys want to take ballet or figure skating.
  4. Suggest activities that work well for solo types as well as team players. Choices could include dancing, gymnastics, swimming, skating, martial arts and horseback riding.
  5. Give confidence. Also support non-sporting activities to build teamwork and sharing skills, such as school clubs, band or orchestra participation, volunteer activities, debating teams, or performance groups.
  6. Be supportive. Be enthusiastic but don't shove. If your child mentions interest in a certain activity, don't immediately assume you're raising the next Olympic champion. Your child might just want to play tennis for fun and fitness.
  7. Set a good example. Take a walk, go for a swim, play different types of sports, or sign up for a fitness class yourself.
  8. Be aware of your expectations. Remember that your child may not care for the sports you excelled in during your youth. Let him go his own way, as long as he's fit and active.

Tips

  • If your children are mature enough, consider holding a family fitness conference. Discuss various types of activities, list the pros and cons, and help your children decide on a few things that they might like to try, either alone or with the whole family. Also, explain why you are doing this.
  • Equipment is essential. Before signing your child up for any fitness activity, find out just how much supplies and equipment will cost you and how often they may need to be replaced.

Warnings

  • Pre-adolescent children should not get involved in weight training; if your child seems interested, ask your pediatrician for advice.
  • Some kids just aren't cut out for team sports and that's okay. There are many other physical activities they can do, and their reluctance to join athletic teams shouldn't be a cause for major family friction. Find a sport that fits the child, not fit the child to the sport.
  • If a child does not want to or is not physically or mentally ready for a sport or activity, try to encourage them to try but don't force them to. If a child is forced to do a sport they aren't good at and fail miserably, it will likely crush their self-esteem.

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How to Keep Your Body Fit and Strong





Are you looking for some guidance when it comes to your body? Here is a variety of interesting exercises that will keep you as fit and strong.

Steps

  1. Try aerobics.
    • This is a form of physical exercise that focuses on the muscle strength and stamina of our body. It improves almost all the elements of fitness: flexibility, muscular strength and cardiovascular fitness. This is often done with a trainer, but can be done solo. Also, some prefer to do this activity with a musical accompaniment. A choreography exercise does not only burn fats but eliminates stress too.
  2. Practice Yoga.
    • This is the most relaxing body fitness activity. Originating from India, Yoga aims to help people find their center to attain good health. We are benefited from its body flexing and stretching that are performed. It strengthens the core and puts one in a perfect state of mind. For the Yogis (a person who is religiously into yoga) they consider this as a kind of mental activity leading to a supreme state.
  3. Do Pilates.
    • It is a state-of-the-art technique to well-being. This is a method of physical fitness that teaches one how to mind-control our muscles. Basically, the aim of this activity is to let us find our balance core and teaches awareness of breath and alignment of the spine. Particularly, it aims to strengthen the deep core of torso muscles.
  4. Learn About Capoeira.
    • This is another form of exercise that is equally physical like aerobics. Uniquely a Brazilian folk dance with improvised fighting movements; many became followers of this latest gym craze. In layman’s terms, it is a combination of martial arts, music and dance.

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How to Get Great Abs





You abs may become more flexible and stronger at the same time if you follow some of the next tips and a healthy lifestyle:

Steps

  1. Eat raspberries.
  2. Drink a lot of water.
  3. Give up cocktails.
  4. Stand straight.
  5. Plant flowers.
  6. Dance!
  7. Put your feet up!
  8. try doing situps/curlups/crunches with a pillow or exercise ball under your back/hips to elevate them. this makes your abdominal muscles work harder so that you're exercising your abs and not your hips.
  9. Frogs.

Tips

  • Raspberries are full of fibers, and fight against the constipation and the sense of fullness.
  • It`s healthy, calorie free, and increases your metabolism. The idea that water makes your belly larger is wrong because the water is the product that the body eliminates the easiest.
  • Alcohol has no fats but it may lead to fat deposits on the belly by increasing the level of cortisone.
  • If you don`t stand straight, you belly may seem larger. This is a slimming effect on your belly that also helps you work on your abdominal muscles.
  • Gardening may help you lose weight. The bends, lifts, and planting may burn up to 350 calories per hour.
  • All you need is an inspiring song so you move graceful around the house. It is known that dance makes you burn a lot of calories and hips moves may reduce your waist.
  • Sit on your back, on the floor, with your feet on the bed or on a chair, and easily lift yourself by using your shoulders, neck, and belly muscles. Return to the initial position after a few seconds of standing straight. This exercise should be repeated for at least fifteen times.
  • Lay down on your abs, put your foot under a heavier armchair, and lift your head and body as high as you can with your arms on your neck. Repeat this exercise twice per week, for twenty times.

Warnings

  • Always talk to a specialist before starting a fitness program.

Sources and Citations

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Get Great Abs. All content on wikiHow can be shared under a Creative Commons license.


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Sunday, February 27, 2011

How to Do an In Flight Fitness Workout







Keeping yourself active during a long haul flight not only gives your body some much needed movement but also helps to lower your risk of blood clotting (also known as deep vein thrombosis (DVT)). The easy-to-follow routine outlined in this article will keep your body supple and refreshed; try to practice the routine every hour to an hour and a half on a long flight, if possible.

Steps

  1. Sit in your seat with your feet flat, hip-width apart and directly underneath your knees. Lift your heels up so that only the balls of your feet are on the floor. Hold this position for five seconds and then lower your heels. Repeat this movement 10 times, making sure that your breathing is natural and at a regular pace.
  2. Lift the balls of your feet so that only your heels are on the floor. Hold this position for five seconds and then lower your feet. Repeat 10 times.
  3. Stretch your legs out under the seat in front of you. Lift one leg slightly so that it is straight, and rotate your foot clockwise at the ankle 15 times and then counter clockwise for another 15 times. Repeat this action with your other leg.
  4. Raise both hands straight up over your head, as far as you can. With one hand, grasp the elbow of the opposite arm and gently pull to one side. Hold the stretch for 15 seconds. Repeat on the other side.
  5. Place your right hand over the left shoulder. Place your left hand behind your right elbow and gently press the elbow toward shoulder. Hold the stretch for 15 seconds. Repeat on the other side for 15 seconds.
    • Only perform this stretch if there is no one sitting next to you (or if the person next to you is a close friend or relative who doesn't mind), as this will cause you to extend your arm in front of them.
  6. Try some muscle contraction exercises. In a confined space, contracting muscles can be an excellent form of exercise without moving too much.
    • Contract your abdominal or gluteal muscles. Hold them in place for a few seconds, then release. Repeat this as many times as you feel comfortable during your flight. This will help to strengthen and tone your muscles.
    • Contract your pubococcygeal (PC) muscles while sitting in a manner similar to Kegel exercises. These muscles stop the flow of urine and the exercises help to improve bladder control. For men, this exercise can help ameliorate erectile dysfunction and improve sexual performance. For women, try Kegel exercises while seated.
  7. Exercise while waiting for the bathroom. This is a good opportunity to stretch and move while standing in line.
    • Stand with your feet slightly apart and your hands stretched out in front of you (if it's possible), or place your hands on your hip. Bend down at the knees and do a sit up. Come back to standing position. Repeat about 5 times. Doing this helps to flex the knees and gets blood flowing through the legs and hips.
    • Stretch. Stand with your feet together and bend down at the waist to touch your feet. This stretches your, relieving back muscle tension.
  8. Stand up. If the aisle is completely empty, stand in the aisle. Grasp armrests on either side of you. Tighten your abdominals and lift legs straight in front of you, using only abdominals and arms to lift legs. Do not jump. Repeat for sets of 10. Beginners, try smaller sets for this. It works quads, thighs, and abs all at once.

Video


Tips

  • Always be considerate of the people sitting next to you, in front of you, and behind you. Practice airplane etiquette. Try not to disturb others, whether by bumping into their chair, obstructing their view of a movie, or invading their personal space.
  • If your seat does not allow you to exercise, then try to stand up periodically to walk up and down the aisle and use your legs. As noted, some of these exercises can be performed while you're standing up (as you're waiting for the restrooms to become available, for example), so you needn't feel limited by the space.
  • It can be helpful to print off this wikiHow in small print to keep in your wallet or passport holder; that way, you can read through the exercises while traveling, until you can remember them for yourself. Or, keep a copy on your phone or laptop.
  • It's also a good idea to practice these exercises in the airport as well as on the plane: before, in-between, and after flights. Doing this is a good way to stretch sore and tired muscles.
  • Keep well-hydrated during the flight. Ask for more water if you need it. Try to avoid alcoholic drinks when flying, as these tend to dehydrate you quickly.

Warnings

  • Deep vein thrombosis (DVT) is a rare condition but is very serious for those who are vulnerable to it. Those who are more vulnerable include the elderly, pregnant women, people prone to varicose veins or other medical conditions. Speak with your health professional prior to flying to ascertain if you're in a high-risk group and to find possible ways to reduce the risks, as well as using these exercises.

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Sources and Citations

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How to Lose Weight Performing an Exercise Agilities Programme



These agilities can help you drop pounds and pounds, and you only have to do this work out once a week to see results! It's a quick, easy way to drop a few pounds a month of your abs and thighs.

Steps

  1. Understand that there are six stations in these agilities.
  2. Do each station for 30 seconds, increasing the time by about 5 seconds (if you want) each week.
  3. Do this work-out at least once a week. Do all the stations, no breaks in between, and then take a break.
  4. After you get some water and rest for about 3 min, you repeat all 6 stations. Do the stations 4 times. This is a great work-out.
  5. Get started. Here are the six stations:
    • 1st station. Do jump squats. All you need to do is stand with your feet about shoulder width facing forward, jump up, and then when you come back down, have your feet facing out. Repeat that over and over again.
    • 2nd station. Perform sit-ups. Do not do neck-ups, as that is cheating. You have to at least get your shoulders off the ground.
    • 3rd station. Do lunges. Simply lunge forward alternating feet each time. Don't take either heel off the ground, and go as far forward as possible.
    • 4th station. Perform push-up crunches. Go into a push-up position. Bring one leg up to your head, (bent), almost like a crunch on the side of you body. Alternate legs.
    • 5th station. Do quick Steps. If you don't have stair steppers, just use stairs. Just touch the tip of your feet to the top of the stair, alternating as fast as possible.
    • 6th Station. Finish with push-ups. Just do consecutive push-ups. Do them on your knees, but keep your back completely straight.
  6. Perform this regularly to improve strength and drop your weight.

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How to Achieve Overall Fitness



Everyone wants to achieve a level of fitness that makes us look like a Greek statue or some hero in a story. The truth is though, most people do not know how to achieve overall fitness. Read this guide for general tips and detailed ideas.

Steps

  1. Create for yourself a proper diet. A good diet consists of complex carbohydrates, protein, and essential fats. The ratio should be 60-70% complex carbs, 20-30% protein, and 10-20% essential fats. Good sources of complex carbohydrates are whole grain foods and whole wheat foods. Sources of good protein are whey protein drinks (nothing fancy, something cheap will work) and lean meats along with fish. Essential fats can be found in olive oils, fish, flax seed, and peanuts. Remember, always check a nutrition label if available, if it says saturated fat above 7 grams or trans fat at all, avoid it.
  2. Master the art of proper exercises. Never do an exercise with an absurd amount of speed, or lift too much so that you can barely finish 1 repetition. Moderation and intelligence is the key.
  3. Understand that weights are not the only way to build strength and muscle. Use a favorite exercise of old timers out there, the push up, or press up. In addition to the press up, incorporate other body weight exercises (i.e chin-ups, pull-ups, prisoner squats). For endurance, do an exercise with repetitions above 12. For strength add resistance to a body weight exercise and do 6-11 repetitions.
  4. Know that when using weights, you want to go heavy and do 6-10 reps of a given exercise. This ensures that the muscle goes into an anabolic mode and builds as much muscle as possible. Always work with a weight until you can do 11 repetitions. Once you can do 11 reps of a given exercise, add 5 pounds to further stimulate muscle growth.
  5. Want to skip right to a six pack? Chances are, you have well-developed abdominal muscles, it is just that you have too much body fat covering them. Lower body fat by doing cardiovascular work such as sprints, Fartlek training, biking, hiking, distance, or even raking a lawn! Anything that gets your heart beating will burn calories. Also, decrease the amount of calories you take in daily by 200-500 for weight loss. If more then 1 kilogram a week is being lost, revise your diet or cut back on the amount of cardio training you are doing.
  6. Gain muscle by increasing your intake calories with a high nutritional value, so that does not mean eat chips. Stick to a healthy diet as mentioned above and simply increase your daily calorie intake by 200-500 calories. To ensure you are getting enough calories, check the next two steps for a precise equation.
  7. Determine your activity level. Very light (sitting activities, driving, etc.) 1.3, Light (walking, golf, sailing, etc) 1.6, Moderate (walking with extra weight, jogging, light swimming, biking, calisthenics, etc) 1.7, Heavy ( walking with extra weight uphill, rowing, digging, soccer, basketball, climbing, obstacle course, etc) 2.1, and finally Exceptional (running/swimming races, carrying very head loads, hard rowing, cycling uphill, etc) 2.4 Apply your activity level to the next step.
  8. Determine amount of calories burned daily use this equation. 6.95 x Weight + 679= calories burned while inactive. Now let 'A' equal your activity level. Amount of calories burned while inactive x 'A'= maintenance calories, or amount of calories needed in a day. A full equation should look like this, 6.95 x 145 + 679= 1687; 1687 x 1.7 = 2867. Now, to build muscle, add 200-500 calories. To lose weight, take 200-500 calories away from that amount.
  9. Add these hip extensor exercises to your workout. Donkey kicks, supermans, prone back extensions. Limit the amount of hip flexor exercises to twice a week tops. Hip flexors are worked by exercises that lift legs off the floor (i.e. reverse crunches, leg raises, flutter kicks, legs levers, etc). Overworking hip flexors will lead to lower back problems. Limit amount of hip extensor exercises to twice a week as well. Mostly stick to true abdominal exercises (sit ups, crunches, Vee up).
  10. Get a good night's sleep!

Tips

  • Only workout 3 days a week. Example, Monday, Wednesday, Friday, workout; Tuesday and Thursday do cardiovascular if you so choose. Saturday and Sunday use as rest days.
  • Drink plenty of water! At least 64 oz. 1 cup (8oz) eight times a day.
  • Only eat 0.8 to 1.0 grams of protein per pound of body weight. Determine required protein by multiplying 0.8-1.0 times body weight. The body can only use so much protein at a given time.
  • Adding resistance to calisthenics ( body weight exercises) is easy. Do the exercises more slowly or pause at the climax and descent of the exercises, or wear a backpack filled with books or weights to increase the challenge. Resistance is key to build muscle size.
  • Use compound exercises if lifting weights (squats, bench press, dead-lifts and so on).
  • Alter the classic squat or press up to work different muscle groupings. Holding your arms closer together during a push up or doing a handstand pushup targets several different groupings of muscles. A squat on one leg focuses on different muscle groups then on two legs. Be creative.
  • Get 8 hours of sleep
  • Never do more then 30 minutes of cardiovascular daily. Too much will burn off muscle. It takes approximately 15 minutes of exercise before your heart reaches a rate at which calories will start being used for energy. Your total cardio workout should be 45 minutes.
  • With great gains in muscle mass, there will also be minor amounts of fat gain. Your weight may also increase because muscle weighs more than fat. Suck it up for now, you can burn the fat off later for a six pack.
  • Never let anyone tell you that you cannot build muscle with calisthenics alone or that it is possible to build muscle without gaining fat.
  • Add a warm-up followed by stretching before an actual workout. A warm-up can be jump rope, jumping jacks, or some cardiovascular for 5 minutes. Follow up a workout with a cool-down, which is more stretching. This prevents injuries and adds more increases in muscle gain!

Warnings

  • Do not continue an exercise if it causes excessive amounts of pain, a burn is fine but chronic pain is bad.
  • Can't do a particular exercise at all? See a personal trainer for alternatives.
  • Do not workout if sick.
  • Do not workout if overtired.

Related wikiHows

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Achieve Overall Fitness. All content on wikiHow can be shared under a Creative Commons license.


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How to Become Fit in Middle School



Are you scared of not being fit? Is there something that you want to improve? Or is it just your lack of power? Either way, welcome in to my article of the secret of fitness.

Steps

  1. Find your BMI. If you are in 17-27 then you can skip the next step. It is essential to match your weight with your average or close to the average for a more fit body.If you are overweight, go to step two, if underweight go to step 3.
  2. Lose weight. Being overweight will not only disable your full fitness potential, it also tells that your diet is "Not good". Try some calories that burn 10 calories a minute if you are serious about it, and try that for 30-40 minutes a day, and just cut off any chocolate or chips from your diet. Don't lose heart, you are not alone, 30% of the American children are over weight.
  3. Gain weight. DO NOT go on a junk food strike or cut down on exercise. Just try to eat more HEALTHY food, and raise your BMI to 17, you can do this, I know you can.
  4. Cut down on junk food. There is a chance you can be over weight, or even worse: get a heart disease. Try to eat it 3 servings a week, then 2 servings, then a serving, then once a month, after once a month you can proceed.
  5. Eat healthy food. Eat more eggs (yolk is the best part), it has great amounts of protein, also try to eat some dairy products for calcium which is also great for getting fit, proceed once you have a habit of this.
  6. Start out with 30 minutes of exercise, in the lower body. Try to do some lighter ones, and increase in time and intensity once you are capable of your current level of workout, expect a week or two. proceed once you can do a hour of moderate exercise.
  7. Get a habit. Try not to do it every day, as muscles get bigger after healing, try it 5-6 times a week, and make the seventh and or sixth day rest (weekends).
  8. Do step six on the upper body. You should train your upper body too, it is another source of power, proceed once you can reach the same goal as step 6 for the upper body.
  9. Make a routine. I do this: Mon,Tues,Thurs: punch bag, wed,fri: run. If you can, try to make it balanced on the body like my workout, and try not to skip it. proceed once this is a habit.
  10. Put new twists. Now you got the routine AND the base, what's left: your twists. A exercise is not useful once easy, so get a heavier punching bag, and try to improve a 30-40 pounds on your punching bag, proceed once you can punch 20 or 30 kg.
  11. Put new twists, just on the lower body. Try a nine minute mile, then a eight minute, finally, a seven minute. Proceed after a seven minute mile.
  12. Find your major. Now you have improved your strength, try to find which half of the body is easier.
  13. Focus on the harder one first (minor). you may want to equal your strength out, ex. in a 5 day schedule try: 3 days on minor 2 days on major, proceed once routine is established.
  14. Add more twists. The thing that increases your fitness is the twists, maybe you can put them in numerous but small milestones or few but huge goals. Proceed once able to punch 40 kg and in a 6 minute mile.
  15. Increase your stamina. Increase the intensity or the time, but not both. You don't want a 5 hour long exercise that is uber intense
  16. Keep it up.

Tips

  • Try using this scale, how you feel when you work out
    • 1. relaxed: probably just like sitting on a desk, no pain or sweat.
    • 2. wimpy: can keep it up for another three hours, no pain at all, ex. walking.
    • 3. mild: can probably keep up for a long period of time, and can talk normally, you won't even have to sweat for another hour.
    • 4. almost moderate: can keep up for somewhat more, and a few drops of sweat after a long time of it: ex. housework
    • 5. moderate: you can keep it up for some time, and you are sweating after some time, some pain. ex. a jog
    • 6. hard: you feel tired, and sweat after 5 minutes, you can barley talk. ex. heavy jog.
    • 7. very hard: you feel like it's too hard, you can only talk short words, and sweat after 3 minutes or so
    • 8. tough: you feel like giving up, you can only say words with less than two syllables, and you don't want to talk at all.
    • 9. intense: you feel like throwing up, you can only grunt like a pig, and sweat after a minute. ex. a constant full power sprint.
    • 10. extreme: you feel like you will just die, and you can't even talk, much less, breath without huge gasps, and sweat is almost instant. ex. a extremely long sprint (2 miles) non-stop
    • 11. dangerous: you feel like just stopping your body altogether, and your muscles are bursting, you struggle with breathing, you want to just black out, your body just can't handle it, it is actually very dangerous to do, and you can just collapse, you can't notice anything except the sport and the pain.

Warnings

  • Don't go over the 9, it can potentially harmful
Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Become Fit in Middle School. All content on wikiHow can be shared under a Creative Commons license

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