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Great Ways to Shed Those Extra Pounds

By James Steele

As people age, sometimes fitness takes a back seat. It is not uncommon for your role as a parent, spouse, or employee to eclipse your role as a healthy individual who works out regularly. If you are enduring a similar problem, the following advice has been written with you in mind. By following these tips you will be able to get back into the shape you were in your younger years. Slacking on fitness is common as people get older. Working out often takes a back seat to the pressures of jobs, spouse, and kids. Use the fitness advice outlined in this article if you are tired of being unfit. These tips may make you feel as good as you did when you were a teenager.

To get the best workout from cycling, be sure to keep your speed between 80 and 110 rpms. By staying within this range, you are able to ride for longer distances without placing excessive strain on your joints. You will also be able to ride for longer, thus increasing the amount of exercise you are getting. If you want to increase endurance when you are cycling, try to keep your pace between 80 and 110 rpms. This will let you go a greater distance without feeling as fatigued and reduce the amount of stress your joints are subjected to. This will also allow you to cycle for a longer stretch.

Always keep a journal of the amount of time spent working out. You can keep track of what is and is not working for you, and this allows you to hold yourself accountable to your overall plan. With this log, you can target the results that are working and focus more attention to the areas where they are not. Make an effort to keep a detailed journal to document your workouts. If you keep a weight loss journal it will keep you informed and able to monitor results. You can then focus on the things that give you the most in the way of results.

Use light weights to help you build up your muscle strength. Your muscles use the same force, but they will be going slower. This tip is good for bench presses. Reduce the amount you lift by around half, and break it up into sets. Taking thirty seconds to rest between sets is a good idea. Use lighter weights to build up your physical strength. The muscles apply the same amount of force as they do when working with heavy weights, however, they move slower with the greater weight. Using lighter weights is excellent for bench-press exercises. Use about 40 to 60 percent of the weight that you normally would, and do eight quick sets of 12. It is also important to rest between thirty seconds and a full minute between sets.

Make sure that you stretch your muscles before engaging in a fitness routine. If you do not stretch you can jeopardize your work out by pulling a muscle. If you have not yet had your fortieth birthday, hold your stretches for half a minute. If you are age 40 or older, hold those stretches for 60 seconds because your muscles lose flexibility with age. An important tip to always be conscience of is to keep your muscles limber before working out. If you work out before warming your muscles up, you could pull a muscle which would put getting into shape on the back burner for a while. If you are younger than 40 years old, hold your stretches for at least 30 seconds. If you are over 40 years old, it is recommended to hold your stretches for sixty seconds. As you age, your muscles get less flexible and need more time to warm up.

Always carve some time out of your busy schedule for getting in a workout or some exercise. This is not about going to the gym every single day. Movement is the greatest form of exercise. Walking during your breaks at work, playing with your children at the park and taking stairs instead of the elevator are all ways of movement without much effort. Promise yourself that you will make an effort to participate in physical activity every day. There is always time to work out. However, this does not mean you need daily visits to the gym. It's important to remember to get some exercise every day, even if it's as small as playing with your kids in the park. Be committed to getting fitter every day.

Dead lifts and squats can give your tummy muscles a great workout, too. Your posture and oblique muscle strength will improve if you do five sets of ten reps each. Many people are not aware that dead lifts and squats also target your abs. Do a minimum of five sets of ten reps to work the muscles that control your posture and also tone your obliques in the process.

Overall, these methods clearly prove that working out can be fun and not as difficult as you originally thought. If you have a little time, dedication, and patience, you have the building block for getting back into shape. These skills have important life applications too. If you have found success at anything in life, it is highly likely you will be successful at reaching your fitness goals. Get out there and realize your dreams. These tips will show you that losing weight is not very hard to do. If you are dedicated, hard working and patient, you will see the results you want. It is important to follow these characteristics in every aspect of your life. If you are a good parent and if you are a good worker at your job, then you can surely be successful with your fitness goals. Now is the time to begin!

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