Fitness | Health Insight – An Inspiration for a Fitness Lifestyle.

Find your Reason “WHY” to keep Fit

Heading in to the New Year. It’s time to get focus if we wants to get fit and be fit. Sometimes it’s hard to get going and get motivated. There is endless distraction and temptations that will get us off our fitness goal. This is why you need more then just a great fitness plan. We need something bigger then our impulsives to stay on track. We will need something bigger then how we feel, to keep discipline. And we need the reason “why” to pull us forward. Everyone have there own reasons why we want to get fit. It could be for our mind, body, health, lifestyle, or family. But whatever our reason maybe start with the question “WHY”. There will be obstacles internal and external that will get us off our fitness journey. These reason why will pull us through all these challenges!My core visions why I want to stay fit is so I have energy to play with my three years old son. And I want to stay Healthy as long as I can to be with him. So what is your “WHY”? If you can find it, that’s your fuel to keep you pushing forwards when times get tough! Hope you all the very best in health, fitness, and happiness for the New Year and Beyond!

Find your Reason “WHY” to keep Fit

Heading in to the New Year. It’s time to get focus if we wants to get fit and be fit. Sometimes it’s hard to get going and get motivated. There is endless distraction and temptations that will get us off our fitness goal. This is why you need more then just a great fitness plan. We need something bigger then our impulsives to stay on track. We will need something bigger then how we feel, to keep discipline. And we need the reason “why” to pull us forward. Everyone have there own reasons why we went to get fit. It could be for our mind, body, health, lifestyle, or family. But whatever our reason maybe start with the question “WHY”. There will be obstacles internal and external that will get us off our fitness journey. Your reason why will pull you through all these challenges! Hope you all the very best- health, fitness, and happiness for the New Year and Beyond!

From Fitness to Fatigue

Like everyone else, I was hype going into 2020 and were ready to continue with my fitness journey. I was looking forward to work toward a better version of myself. But that all changed when the Covid Pandemic swipe the Globe. My fitness goals and other things came to a stoping halt. With gyms being closed, I was some what forced to change my routines. So like most people I went on shut down and stand by mode. Since gym and fitness studio were not allowed to operates during the pandemic were I lived, I end up stayed home and focus on spending more time with my son. It was wonderful at first. I feel like I have more time to relax and I don’t have to rush to the gym. So that part was awesome! Weeks goes by… then months.. and that turn into a year. Beside noticing my physical appearance changed from losing muscle mass. So was my mood and after a while I feel my energy level was too. I was easily fatigue. I was a different person inside and out. I can really felt it. I picked up the habit of drinking coffee to helped boost my energy and moods. Now I understand why most of us Americans are so dependent on caffeine. You can see that with coffee shops popping up almost every corners and all these brand new energy drinks! I’ve always been active through out my life from doing martial arts in middle school, gymnastics in high school and all kinds of fitness routines afterwards. So I never really get to experienced what’s it’s like to not be actives. All that changed a year ago. I feel less motivated to do things and want to just “chill” most of the times. My energy level was low and so was my motivations to do anything, included writing. But now once my States started to lift off restrictions with Covid, I end up going back to work as a Martial Arts Instructor. It forces me to be active again. Within a few weeks afterward, I feel my energy and my moods also took off! I can feel my energy and mood changed for the better. I’ve always known that exercises and fitness is great for your energy and moods but to experienced it, first hands really confirm it for me! I havn’t gain my muscle mass yet. But I am looking forwards to hit the gym soon! I hope you all stay safe and active because we are would feel so much better when we do! To the gym; Let’s Go!!

One of the Fastest Way to Put on Lean Muscle

If you are looking to build lean muscle, what should you do first? Lose weight or gain muscle before trying to lose the weight? Contrary to popular belief that people get from muscle builders. Which is gaining first (bulking) and followed by cutting (losing weight). It’s scientifically proven that losing the weight first is the most efficient way to gain lean muscle, the quickest! So if you have to choose between the two. I highly recommend trying and shreds off body fats before focusing on building lean muscles.
That mean a couple’s of months concentrating on losing body fats from the start. In the gym, focus on doing more reps per a set. Lift lighter but with more repetitions. For example, between 15 and 20 reps. What you want to do is to feel the burn! And also pair it with some kind of cardio workout to help burns off fat.

Once you shred off the fats that’s when you focus on putting back your muscle mass. How you do that is through lifting heavier weight with fewer reps. Lift the heaviest that you can perform between 6 to 8 reps. And have a longer rest day so your muscle have more time to recover. Only target each muscle group maximum of twice a week.

There’re many ways to workout at the gym, depends what your end goals are. But if you want an efficient way to gain lean muscle, this routine will definitely help you achieve it.

One of the Fastest Way to Put on Lean Muscles

If you are looking to build lean muscle, what should you do first? Lose weight or gain muscle before trying to lose the weight? Well, contrary to popular belief that people get from muscle builders. Which is gaining first (bulking) and followed by cutting (losing weight). It’s scientifically proven that losing the weight first is the most efficient way to gain lean muscle, the quickest! So if you have to choose between the two. I highly recommend trying and shreds off body fats before focusing on building lean muscles.
That mean a couple’s of months concentrating on losing body fats from the start. In the gym, focus on doing more reps per a set. Lift lighter but with more repetitions. For example, between 15 and 20 reps. What you want to do is to feel the burn! And also pair it with some kind of cardio workout to help burns off fat.

Once you shred off the fats that’s when you focus on putting back your muscle mass. How you do that is through lifting heavier weight with fewer reps. Lift the heaviest that you can perform between 6 and 8 reps. And have a longer rest day so your muscle have more time to recover. Only target each muscle group maximum of twice a week.

There’re many ways to workout at the gym, depends on what your end goals are. But if you want an efficient way to gain lean muscle, this routine will definitely help you achieve it.

Fitness Failures

Failure is hard for anyone, but just because you failed doesn’t mean you stayed there. The lessons you’ve learned from your big failures can help you succeed later. With persistence and hard work, nothing is stopping you from turning your failures into a win!

This is also true in fitness. You will realise that there will be some routines that will work for others but not you. There will be exercises that you probably can’t do. Injuries or whatever the case maybe, there certainly will be failures and obstacles in your fitness journey.

Failure is your greatest teacher. You can learn so much about yourself and your body by knowing what doesn’t work. But for a moment, let’s remember that mistakes aren’t necessarily a failure. Even if you work on something that doesn’t give you result right away, it doesn’t mean that you’re not on the right track.

Approach your workout and exercise like a scientist trying to discover the truth. If the results from an experiment didn’t work out as planned, you simply change in a new direction. You don’t stop because of your mistakes. You simply shrug your shoulders, acknowledge that the hypothesis led to an unsatisfactory results, and push through in another way. This simple approach will help you learn from failure instead of running away from it. You’re simply trying to find the right fit.

You can learn so much from those who are ahead in their fitness journey. If someone has built a body that you admired and your working on yours, don’t be discouraged. You should also consider the experience that the person may have over you. It took time, before they got there. But they were able to do it. And you will too. You simply need to keep working, experimenting, changing, and you will evolve.

At the time, failure never seems like a good experience. But it’s what makes the ride of your fitness journey worthwhile. The climb to the top is difficult and slow. But it’s the climb up where you get your greatest satisfaction. The lessons you learn along the way, the ownership you take, and the person you get molded into from your failures is what makes you into an incredible person.

2 Mental Tactics for Fitness Goals

2 Tactics to Help Stick to Your Fitness Goal

New Year have come and gone. Three weeks into the new year. According to statistics around 80% of the people already failed on their fitness goals. If you are one of those people or are still struggling to meet your goals. Here are 2 mental tips to help you stay the path!

1. BUILD HABITS OFF OF OLD ROUTINES

A lot of our New Year Resolutions are based off of creating a new habit. Which can be really tough to do, especially when you done something for along time. So it already become a habit. So creating new habits is really, really hard. But if you want to transform your life in 2020 by creating better habits, why not build off the habits you already have? Instead of starting something fresh. Try this, every time you do an old habit you also pair it with a new one. For example, I wanted to run more. I know how important it is to make it a habit for me to run. But sometime it’s hard to just start running. So what I do is I already have an existing routine which is- lifting weights. Everytime I go into lifting afterward I run. Which made it alot easier for me to start it and stick with it. Do you want to work out? Try attaching to a routines that you already done.

By building on habits that are already ingrained in your brain and behavior, it becomes easier to implement new habits into your routine, habits you can use to transform your life.

2. PICK YOUR “TRIGGER” WORDS

Choosing a trigger word to get you going, is a great way to give you a boost and making sure the steps you take on a daily basis are taking you in the right direction.
Your word could be “it’s time!” Maybe it’s “let’s do it!” Maybe it’s “go time!”. Whatever it is, write it down, put it somewhere where you’ll see it every day, and use it as a daily reminder of what you’re aiming for. When you need self motivation use your trigger word to help motivate you to take action.

These two tips seems simple, but these strategy can make for major transformation -that will help you in your fitness journey.

How to Be Motivated in Fitness

It’s hard to stick to a fitness goal. Sometimes no matter how much willpower you might have, getting and staying motivated to hit your goals can be tough. And that can be especially true when it comes to hitting your health and fitness goals. Here’s a few pointers that will help you in your journey.

Tackle one goal at a time

Trying to tackle too many goals at once is a recipe for overwhelm—and nothing kills motivation quicker than overwhelm. That’s why, if you want to get, and stay, motivated for your fitness goals in 2020, it’s important to take it one step at a time.

Narrow your focus to a single, manageable goal—and keep working at it until it becomes a habit. When you successfully hit your first goal, it’ll give you a nice motivational boost, which you can then use to tackle the next goal on your list.

Use others to up your motivation

You might have all the motivation to hit your AM workout when your head hits the pillow at night—but when your alarm goes off at 6 AM, you might find it lacking. That’s where accountability comes in. It can feel a lot easier to stay motivated if you have something or someone to hold you accountable for hitting your fitness goals.

The point is, having some external accountability can help keep your motivation high—and help you continue to hit your fitness goals throughout 2020.

Try New Things

When you do the same workout day in and day out, you’re likely going to get bored, which can lower your motivation. That’s why, if you want to stay motivated in 2020, you need to step outside of your fitness routine. Are you a runner, but have been dying to try a kickboxing class? Switch out your running shoes for some boxing gloves. Are you a CrossFit regular, but have been thinking about trying something a little more low-key? Dial down the intensity and check out tai chi.

Just remember, it takes time to really get use to a new fitness routine, so make sure to give yourself the time and space to really start to enjoy your new activity.

If you try it a few times and discover it’s not for you, no harm done; at least the acted as a temporary motivation to get you working out and trying new things. And if you end up having an amazing time? Then you’ve got a new workout to keep you motivated all year long!

No More Excuses for Not Exercising

Even when we know all the benefits of working out. Getting ourselves to do it, is another story. Most of the time we struggle to get ourselve to workout.
One of the biggest lie we tell ourselve, we don’t have time. The truth is most of us have time but we use it as an excuse for our laziness. We all have 24 hours in a day. If we are really serious about working out we can make an hour dedicated to getting fit. But we usually replaced that hour with TV, social media and lounging around. In the end we neglect exercising. One solution that will help you not to give into these temptations that worked for me and my students; is to change your environment! What I mean by this, if we’re at home on our comfy couch infront of a TV, more than likely this will not encourage us to workout. We will easily get distract by all that stuff. After all a home is an environment for us to relax and get comfortable. So it’s not an ideal place that will help encourage us to workout. There’s just too many distractions. Unless we can afford a personal trainer that will go to our house and get us off the couch. Than change your environment and head to the gym!When we see other people training and hear the music jamming in the background this will triger us to workout. The environment will help inspire you to do so.

Facts that will Help Fuel your Fitness

Sticking to Fitness Routine can be really tough. That’s why I want to share with you some of the things I’ve done to get me through decades of fitness. Some of these are fun facts that will give you reasons to continue on your fitness journey. Other are tips that will help make working out more bearable. Either way these fun facts will help inspire you to work out and keep you going!

When you workout, do it to the beat. Music will make training more enjoyable. It will also make time go by faster! Listening to music while working out will improve your workout performance up to 15%! So that’s why when I’m working with students or clients you know that we will do it to some kind of Jam!

Who knew that working out will not only improve you physically but it’s also impact your brian performance. Cardio fitness will help build new brain cells which boost brainpower and brain activity! When you work out those new brain cells will also help with your memory.

There’s alot of things that exercise does to your brain. But how about the body? One of the most fascinating things about exercise is what it does to your aging process. It literally slow it down! Especially in the skin. Research shows that people that exercise maintain the elasticity in their skin which makes them looks younger! It may actually turn off the aging process in your chromosomes! It changes the part in your chromosomes that control aging and also slow the clocks and you live longer.

Everyones pretty much know exercise burns calories. But how? When you eats you are taking in calories and any kind of calories will makes you gain weight. Exercise will burn those calories off. That way your body can’t stores excess calories into fat! Do something that will get your heart rate up to burn calories.

Do you know? Having more muscle mass will help burns more calories while you rest. Remember what we mention about burning calories? Well, your body will always burn calories even when you are doing nothing. But working out will speed up the process! The more muscle mass you have the more calories you can burns while resting. A matter of fact a pound of muscle burns three times more calories than a pound of fat! Having more muscle than fat means you can eat more. That is why it’s easier for someone in shape to maintain it.

Working out will boost your mood. So how does it do it? Well, exercising increases the number of endorphins that are released into your blood stream. As a result you feel more alert and lively. That’s why after workouts you usually increases productivity and gets more things done.

From building a stronger body to enhancing your brain and mood. Exercise have many benefits. These are some of the benefits to exercising that I have mentioned. But you won’t feel it unless you are doing it. So get out there challenge yourself to a sweat session. You will build stronger body but most importantly exercising will make you feel better. After all we human are made to move that’s when we feel most alive!