Connect with us

FITNESS

Creating a Personalized Fitness Plan: A Step-by-Step Guide to Reaching Your Goals

Published

on


Creating a Personalized Fitness Plan: A Step-by-Step Guide to Reaching Your Goals

Getting fit and staying healthy is a goal that many people have, but achieving it can be a daunting task. With so much information available, it can be overwhelming to know where to start. Creating a personalized fitness plan can help you streamline your efforts and make the most of your time. Here’s a step-by-step guide to help you create a plan that is tailored to your specific goals and needs.

Step 1: Set Your Goals
The first step in creating a personalized fitness plan is to set specific, realistic goals. Do you want to lose weight, build muscle, improve endurance, or simply improve your overall health? Whatever your goals may be, it’s important to be clear about what you want to achieve so that you can plan accordingly.

Step 2: Assess Your Current Fitness Level
Before creating a fitness plan, it’s important to assess your current fitness level. This may involve measuring your weight, body fat percentage, strength, flexibility, and cardiovascular fitness. Knowing where you currently stand will help you set realistic goals and tailor your plan to your specific needs.

Step 3: Identify Your Preferences and Limitations
Consider your preferences and limitations when it comes to exercise. Do you enjoy running, weight training, yoga, or group fitness classes? Are there any physical limitations or injuries that you need to take into consideration? Knowing what you enjoy and what you’re able to do will help you create a plan that is both effective and enjoyable.

Step 4: Create a Schedule
Now that you know your goals, current fitness level, preferences, and limitations, it’s time to create a schedule for your workouts. Be realistic about the time you can commit to exercise and schedule your workouts accordingly. Aim for a mix of cardiovascular, strength, and flexibility training to ensure a well-rounded fitness plan.

Step 5: Choose Your Activities
Based on your preferences and limitations, choose specific activities that will help you reach your goals. This may include a combination of activities such as running, cycling, weight training, yoga, and more. It’s important to choose activities that you enjoy and that align with your goals.

Step 6: Monitor Your Progress
Tracking your progress is essential for staying motivated and making adjustments to your plan as needed. Keep a workout journal, use a fitness app, or take regular measurements to monitor your progress. This will help you stay on track and make any necessary changes to your plan.

Step 7: Adapt and Evolve Your Plan
As you progress, your fitness plan may need to evolve to continue challenging your body and helping you reach your goals. Be open to adapting your plan as needed and seek guidance from fitness professionals if you need help making adjustments.

Creating a personalized fitness plan takes time and effort, but the benefits are well worth it. By setting specific goals, assessing your current fitness level, identifying your preferences and limitations, creating a schedule, choosing activities, monitoring your progress, and adapting your plan as needed, you can create a plan that is tailored to your individual needs and helps you achieve your fitness goals. With dedication and perseverance, you can reach new levels of fitness and improve your overall health and well-being.

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

FITNESS

Rebel Wilson Weight Loss 2020

Published

on

rebel_wilson_weight_loss

Why is it that when celebs get fit, we take notice?

Maybe it’s because we figure if they can do it, with their obviously busy, hectic lifestyles, then we can surely do it amidst our busy and hectic lifestyles as well! 

Or, maybe we simply take notice because it’s easier to do so given their broader platform to reach others with their life’s happenings. 


Either way, motivation is motivation, and if you’re seeking to lose weight or optimize your health, you know that seeking out success stories can bring both needed motivation and knowledge. 

So, who’s having success in this uphill battle otherwise known as 2020? Rebel Wilson! 

Honestly, I think she, and anyone else kickin’ tail this year regarding their health, deserve a double round of applause. I mean, talk about a year that will go down in the history books as adding obstacles to achieving your goals, right?! 

But, despite the many challenges that this year has been bringing, Rebel Wilson is tackling those challenges and crushing her goals. 

How, you ask? Good old fashioned diet and exercise. 

Life may bring changes, but the most effective methods for success generally remain the same. 

However, those effective methods include precise details, so let’s see exactly how this celeb is crushing her weight loss goals this year…

Rebel’s Goals

Before we look at the star’s exact means for achieving her goals, let’s just take a brief look at where she started. 

One mistake many make when embarking on a path to weight loss or even optimal health is they fail to set specific goals or include specific plans to reaching those goals. 

Having a vehicle won’t get you far if you don’t even know where you’ll be going in the first place. Chances are some aimless driving would ensue, and you’d end up back home pretty quickly. 

The same is true with your health. Knowing where you’re going is crucial to success. And, for Wilson, she had a specific goal weight in mind when beginning her journey. 

Her other goal amidst achieving weight loss success involved taking this year, 2020, and making it a “year of health” spending the entire year setting herself up for healthy habits that would create an entire change in her lifestyle to ensure lasting success. 

So, what changes did Rebel Wilson incorporate into her life to achieve her success? (She’s reportedly within 6 pounds of her initial weight loss goal, by the way.)

Rebel’s Diet

Wilson is following a diet based on what is known as the “Mayr Cure” which was created by Dr. Franz Mayr. 

This diet, the Mayr method, is based on the principle that certain foods that we eat, and even how we eat them could actually be poisoning our digestive system (gut health, anyone?). 

Therefore, the goal of the Mayr method or diet is to improve one’s overall health through digestion. 

As digestion begins in the mouth (technically in your food prep methods) the way you chew your food can aid in your body’s ability to appropriately digest what you eat. 

This is why the Mayr method teaches those following the diet to chew their food slowly and to remove all distractions while eating, enforcing mindfulness even during food consumption. 

Other dietary tenants involved in the plan include:

  • Reducing sugar
  • Reducing dairy
  • Reductions in gluten intake
  • Eliminating food intolerances
  • Eating whole foods (slowly)
  • Eliminating snacking

At the beginning, following this method for health and weight loss includes ridding one’s body of toxins.  

This is achieved through a restrictive diet and the use of supplements meant to cleanse the body, ultimately bringing balance to pH levels. This is why the Mayr method is often associated with “the alkaline diet.”  

Detoxing the body of alcohol, caffeine, and sugar is a major tenant in the beginning phases of the diet. All of which are believed to aid in detoxification. 

The plan also emphasizes the pitfalls of snacking. In fact, the Mayr method discourages any snacking whatsoever, even “healthy snacks” are a no-no, forcing those following the plan to be mindful not only of what they are consuming but when they consume it as well. 

So, what can you consume, or eat, on the diet?

Rebel’s diet, using this method, has consisted of whole, high alkaline, foods such as vegetables, fresh fish, and sheep’s milk yogurt. The diet also permits foods like proteins, grains, nuts and seeds, vegetables, and seasonal fruits. In other words, whole, clean, real foods. 

With gut health being of utmost importance, probiotic rich foods are encouraged when following this diet. 

Overall, the diet:

  • incorporates foods from all major food groups, making individuals less likely to feel like they are being deprived
  • teaches those following it to practice mindfulness when eating to learn a healthy balance when it comes to food intake
  • boosts the immune system and reduces inflammation through the types of foods eaten

Wilson also claims to still incorporate “treats,” just much less frequently. Everything in moderation, right?

She says she’s also been using things besides food to treat herself, like bubble baths, and other self care options. 

Rebel’s Exercise

As most of us are well aware, goals of weight loss and health aren’t achieved through diet alone. Rather, a healthy balance is achieved when incorporating some form of exercise as well.

And, Rebel Wilson’s reported method of exercise revolves around what is known as high intensity interval training, or its abbreviated version, HIIT. 

High intensity interval training is a type of workout that is characterized by short periods of exercise performed at maximum intensity, followed by short periods of either rest or less intense exercise. 

These intervals allow for the maximum benefits of the workout to be achieved in a shorter timeframe than traditional workouts and generally incorporate a mix of both cardio and resistance training exercises. 

Research suggests that even greater health benefits can be reaped from HIIT than longer sweat sessions of cardio alone. 

From greater calorie burn, to improvements in heart health, to reductions in blood pressure and blood sugar, it’s no wonder the celeb prefers HIIT workouts as her method for achieving her weight loss and overall health goals. 

Working out with her trainer, Wilson is said to be a big fan of including exercises involving tire flipping, stair sprints, and battle ropes in her high intensity interval training sessions.

She also notes the dedication required to reap the biggest rewards when it comes to her health, reportedly getting in those workouts even if it requires getting up early multiple times per week to fit them into her busy schedule. 

And, Rebel Wilson is no different than anyone else! 

Achieving your health and fitness goals requires the same planning, action, and effort. 

So, define your goals, big and small.

Focus on whole, healthy food choices, being mindful of both what you consume and when you consume it.

And, get moving! As you’ve seen, Rebel’s favored choice of exercise, HIIT, indeed packs a powerful punch when it comes to benefits rewarded in a much smaller time frame of commitment. 

In fact, HIIT and a clean diet are how I personally lost over 100 lbs.

Grab the exact HIIT workouts I used (beginner and advanced follow-along videos), and the “3X Method Manual” that teaches the entire system I used to drop 100 lbs, for free here.

References:

Continue Reading

FITNESS

Best Home Workout Equipment (Top 10)

Published

on

focus-on-fitness-equipments-barbell-kettlebell

While fitness classes and gyms full of treadmills, ellipticals, nautilus machines, weights, and recumbent bikes certainly have their place, sometimes it’s just not feasible to workout at a gym. 

Perhaps you don’t live near a fitness center? Or, maybe your work schedule doesn’t match the hours that your local gym is open?

Maybe circumstances, like those we’ve seen this year with Covid, have forced you to look for at-home workout options? Or, maybe you’d just prefer to work out at home anyway?

No matter the reason, be it necessity or preference, if you’re going to workout at home, there are a few pieces of equipment that will enhance your at-home fitness endeavors. 

1- Free Weights

Most resistance exercises include the use of free weights, also called dumbbells. 

From weighted squats to tricep extensions to bicep curls, chest presses, and on and on, free weights can help build muscle, and they don’t take up a ton of space in your home either.

Free weights are generally sold in pairs of dumbbells of differing weights: for instance, 5 lb weights, 10 lb weights, 15 lb weights etc. 

Or, some folks prefer an adjustable weight set, which includes varying weighted plates and an adjusting mechanism allowing the user to switch weights quickly. These generally allow for a range of 5-50 lbs. 

While other options are available for resistance exercises, some folks simply prefer free weights. 

2- Resistance Bands

Another option for use during resistance exercises, but in a more space-friendly package, are resistance bands. 

Some would even say that the benefits of these bands ‘outweigh’ free weights. (no pun intended…okay, maybe it’s a little punny)

As opposed to free weights, resistance bands allow you to feel tension throughout the entire range of motion during each specific exercise. And, they are associated with fewer injuries and muscle strains than free weights.

Resistance bands are easy to travel with, take up very little space, and just a few bands can replace an entire set of dumbbells, while still allowing you just as much success (some say more) in achieving your fitness/muscle building goals. 

Go here to claim a free set of high quality resistance bands.

3- Kettlebells

Kettlebells are also a great addition to any home gym, offering both strength and endurance-building capabilities. 

Kettlebells boast the benefit of improving stability, balance, and coordination with their use.

They can be used for full-body workouts, boost fat-burning effects, cardiovascular fitness improvements, and can tone muscle. 

4- Yoga Mat

While yoga offers some powerful fitness benefits like increased flexibility and strength and improvements in energy and overall athletic performance, you don’t have to do yoga to benefit from a yoga mat. (Though, obviously a yoga mat would be a needed addition for activities like at-home yoga or pilates.)

Many yoga mats are very affordable, and they make a great addition to at home workouts, especially if you are doing stretching or body weight strength training exercises. 

Many find they are of great benefit for exercises where you find yourself on the floor on your knees or elbows or even for on-the-floor core exercises. 

5- BOSU Balance Trainer

BOSU stands for bionic oscillatory stabilization unit. Some call it the blue half ball (though they come in other colors too) because of its generally blue color and the fact that it looks like a ball that’s been cut in half. 

BOSU balls aid in improving strength, stability, and balance. 

A variety of full body exercises can be done with and enhanced by a bosu ball.

6- Ab Roller

Another small, space saving, piece of equipment that can enhance your at-home workouts is an ab roller. 

This piece looks simple, like a wheel with grips on each side, but it can provide a powerful workout for your core, lats, and triceps. 

A strong core, especially, can provide many benefits from low back stabilization, to enhanced flexibility and balance, and even improved running speed. 

7- Core/Exercise Sliders

These simply constructed discs are sometimes referred to as core sliders, sometimes as exercise sliders, and sometimes as gliding discs. Either way, you can get a powerful workout in with the aid of these simple tools. 

Exercising while using these discs can amp up your intensity without causing strain on your joints. And, they can be used to target most all muscle groups. 

The fact that they are inexpensive, small, and easily tucked away after a grueling workout make them a great addition to your home exercise equipment. 

8- Pull Up, Chin Up Bar

Doorway pull-up/chin-up bars are great for at home workouts as they don’t take up much space, can fit in multiple sized doorways, and are usually inexpensive. 

Primarily used for both maintaining and building upper body strength, they can target muscles in your back, chest, arms, and shoulders. 

You can even use them in combination with resistance bands for assisted pull ups, or turn them over and use them on the ground for push ups and sit ups. 

9- Jump Rope

Taking up practically no space at all (both the jump rope and the space needed to use it) and very easy to travel with, a jump rope can provide a powerful cardio boost to your at home workouts. 

Far less expensive than a treadmill or recumbent bike, a jump rope (speed jump rope) can provide an effective alternative for those that have no desire to go for a run or a bike ride. 

You can even find jump ropes that are adjustable to fit individuals of most any height. 

10- TRX Suspension Training System

TRX stands for total resistance exercises. This suspension system includes training straps and anchors and is most often used over a door when incorporating at home. 

The system uses your own body weight and gravity as the modes of resistance to bring a full body workout. 

It can be used as a total body workout for burning fat, building strength, and improving flexibility, endurance, and balance.

And, we’ve only scratched the surface on the many options that are available as tools to enhance your at home workouts. 

Everything listed above accommodates both space and wallet while being highly effective when used properly. 

Of course, larger machines like treadmills, recumbent bikes, rowing machines, total body equipment systems, and others can be used as well for an effective workout even within the privacy and confines of your own home. 

And if you’re looking for a super-efficient fat-burning follow along workout using the above equipment, check out the 3X Method I created that helped me lose over 100 lbs.

Using just 3 movements, for 3 minutes each, you can burn more fat than hours of cardio.

Download the guide and follow the video workout here for free.

References: 

Continue Reading

FITNESS

Adele Weight Loss 2020

Published

on

london-united-kingdom-february-08-2022

Popular singer and songwriter Adele has apparently “Set Fire To (more than) The Rain” lately! 

Recent pics posted by Adele herself confirm that ‘Rumor Has It’ she’s lost close to 100 pounds. So, besides burning fat, she’s probably setting fire to her old clothes! 

Okay, I seriously have no idea if she set fire to her clothes, but if I’d just lost 100 pounds, that’s probably how I’d say goodbye to the old me and ‘Hello’ to my healthy self! 

But, enough with the not-so-subtle nods to her fabulous songs, let’s get down to how Adele achieved this great success! 

While the popular singer hasn’t directly commented on how she lost weight, most reports center around these aspects leading to her success: mindset, a plant-based diet, calorie restriction, and exercise.

Mindset

Adele’s pervading attitude kept throughout her physical and nutritional efforts is said to be just as much a powerful part of her weight loss success as anything else. 

Besides a focus on confidence and self-esteem, Adele’s “why” was said to have had less to do with appearance and more to do with health and happiness. 

A desire to become healthy for herself and for her child is what prompted the talented singer to set specific goals, and this motive of health ultimately directed her path in how she would achieve those goals.

And, research suggests the popular singer was on point with her motivation, as most who lose weight solely for appearance, omitting the crucial element of health in their weight loss efforts, tend to gain back the lost weight within a few years. 

Nutrition (Plant Based Diet)

With health a primary focus in her weight loss efforts, reports indicate that ditching unhealthy foods and switching to a plant-based diet was the path Adele chose to follow. 

She is reported to have cut out processed foods and sugary drinks (specifically 2 spoonfuls of sugar in each of her daily 10 cups of tea), and eliminated caffeine, alcohol, and cigarettes. 

So, what did she eat? 

She is thought to have followed a plant-based diet known as the sirtfood diet plan. 

This plan focuses on health benefits, disease-fighting, and fat loss by emphasizing the consumption of plant-based foods that are high in antioxidants and polyphenols, both of which are responsible for combating oxidative stress and preventing and lessening damage from free radicals.

The sirtfood diet plan is based on research surrounding 7 proteins (sirtuins) found within the body potentially responsible for metabolism, inflammation, and even lifespan regulation. 

The premise behind this plan is that certain polyphenol and antioxidant-rich plant compounds may be able to elevate the levels of those proteins within the body, thus aiding in how fats and sugars are processed, helping to increase (or even reset) metabolism, and suppressing appetite. 

Between the boost in polyphenols and antioxidants and the potential for these compounds to raise sirtuin levels, those following the plan expect to both boost their health and shed pounds. 

The following foods, dubbed “sirt foods,” were likely a part of Adele’s healthy eating habits contributing to her weight loss success:

  • Kale
  • Red wine
  • Celery 
  • Strawberries
  • Blueberries
  • Buckwheat
  • Dark chocolate (85% cacao)
  • Arugula 
  • Turmeric
  • Walnuts
  • Matcha green tea
  • Parsley 
  • Green juices 

Calorie Restriction

Another hallmark of the diet is a restriction of calories. And, authors of the plan liken this restriction to methods incorporated in intermittent fasting. 

Though some reports indicate that Adele restricted her calories at times to around 1,000 a day, this is what is described as the beginning phase of the sirtfood diet plan, adhered to for approximately 3 days to jumpstart weight loss.

During the next 4 days, dieters may increase their intake to 1,500 calories, still incorporating green juice and meals specified within the bounds of the sirtfood diet plan. 

The phases of the plan progress with continual incorporation of sirtuin-rich plant-based foods, green juice, and other foods and recipes specific to the diet.

Authors of The Sirtfood Diet highlight the benefits of fasting while following the plan, such as:

  • The activation of energy stores within the body
  • Fat burning stimulation
  • Genes involved in cell repair can be “turned on”
  • Disease resistance
  • Weight loss

And, the addition of sirtfoods and restriction of calories are thought to have amplified effects when exercise is incorporated and increased. 

Exercise 

When health is at the forefront of your weight loss goals, then exercise is a must. 

And, it appears that Adele, too, found this as a crucial component to her success.  

She is reported to have incorporated various methods of exercise from high-intensity interval training to hiking, weight lifting, and reformer pilates.

In other words…she got moving! 

Depending on the terrain, hiking can even burn more calories than walking (while allowing you to take in some amazing scenery). 

Reformer pilates, reportedly another form of exercise preferred by the famous singer, focuses on your abs, lower back, hips, and glutes to promote weight loss and improve posture, balance, and flexibility. 

Adele reportedly does “like doing weights,” just not heavy lifting. 

Weight lifting can facilitate muscle growth, which can raise your metabolism, helping your body burn more calories even in normal daily activities. 

As for other ways she’s reportedly kept active, HIIT (high-intensity interval training) has made the list as well…and understandably so with its propensity for effectiveness in fat loss efforts. 

High-intensity interval training incorporates intense sessions of physical activity followed by short resting periods. 

It has been known to be effective at reducing visceral fat (fat surrounding your abdomen) and can be more effective than longer workouts done at a reduced intensity. 

So, with dedication, effort (physical and nutritional), and a healthy mindset, Adele set her body’s fat-burning capabilities on fire, and those efforts rained down a loss of 100 pounds, boosting her body’s health in the process! 

What an awesome, healthy achievement!

Add this to your breakfast to burn 1-2Lbs Daily

Try this fat-burning breakfast loophole…

213,508 people do it every morning.

They wake up…

Go to the bathroom…

And add THIS to their Breakfast to drop 1-2 lbs daily.

It’s easy and works every time.

And it’s something the billion-dollar weight loss industry does not want you to see.

Watch this video before it’s taken down…

==> ADDING this to your Breakfast Burns 1-2Lbs Daily

References: 

Continue Reading

Sign Up for Our Newsletter

Join our subscribers list to get the latest news, updates and special offers delivered directly in your inbox.

Trending