Does exercise just seem impossible to do?  Are you lacking motivation? Is it just too difficult to find the time to work out?  Well I’m here to tell you that anybody can work out if they put their mind to it.  Yes, it takes time and effort but the reward is well worth it. The reward is great for the mind and soul. You will be healthier. You’ll feel more at peace and refreshed. Not to mention you will make your body look nice. Here are some good mental and motivational ideas to keep your body feeling great.

            If you have kids and can’t get out and want to make your kids happy and have fun. Then here are some things you can do when you have kids to exercise with sitting beside you.  You can lay on your back and bench press your kid for two to three sets of 10.  Then turn around and stand up grab your child underneath the arm pit and slowly lift them above your head, again do the same 3 sets of 10.  Then to keep your heart rate going, jog slowly around your house with high knees and don’t forget to grab a drink of water for you and your loved one.  Then work your way back to where you were and lay on the floor face down and have your child climb on your back and then you can do some push ups, with the same 3 sets of 10.  I recommend you repeat this cycle to two to three times every other day.

            If you like going to the gym but don’t like what you see because you don’t feel happy about yourself, well that is going to change.  The gym should be a good thing to go to every day. Be happy that you made it that far.  Next step is to ignore what you see and say “that’s me in a couple months”. Don’t scared or shy to work out because everybody is there for the same reason.  Don’t be scared to ask somebody what kind of work out that they might be doing because you never know you might find a new work out buddy.  So the next time you walk in the gym be confidant and bold and do your thing because you never know when you’re going to turn everybody heads when you walk through those doors.

            Do you think you’re over weight?  Are you not happy about your body?  Well dang it, its time to change that negative attitude into a positive attitude.   It’s time to start believing in yourself that you can change your features.  See, working out is 70% mental and 30% physical once you can master that you’ll be on your way to success.  Just fill your surroundings with positive motivation speeches, pictures and friends.  So the next time you say “I’ll do it next time”, “Maybe later”, or “I’ll start tomorrow” just say to yourself “NO!! ” and get up and do it NOW.   

            So the next time you think about working out and you just cant find the energy to get up and get started I want you to stand up and stretch your arms high above your head and take a deep breath and dig deep down in side and think about what a healthier live you want for yourself. Go get that gym membership that you’ve been talking about.  Trust me it’s always hard to build up the human body, but it’ll be all worth it at the end.  Never give up and always push yourself to the limit.  So the next time you’re in the gym or working out at home trust in you and say “Yes, I can do this”.

Exercise Plan

How would you workout your abs?

            Figure out what part of the abs you want to workout because there are four parts (upper, mid., lower and sides) of muscles on your stomach.  Just find the right work out that you want to work with and make sure your form is right. Sit ups and crunches are the most popular ways to work out your abs. Another exercise for your abs is to lay flat on your back lifting your feet 6 in off the floor and holding it 15 seconds then put your feet back down on the floor and relax for 5 seconds then repeat. Do this 10 to 15 times a day.

Is it possible to lose belly fat?

            Everything is possible if you want it bad enough.  Stomach fat is the hardest part on a human body to loose.  So you really have to watch what you eat.  Eating healthier foods is the way to go, by snacking on vegetables and fruits.  Also try to avoid foods high in fat and carbohydrates.

What is the easiest way to tone up flabby arms?

            You need to a combination of both cardio and weight lifting. The cardio will help you burn the fat and weight lifting will help you build muscle in your arm.  So remember to do the combination together. Start with 5 to 10 lb weights. If you don’t have weights on hand try using a gallon milk jug.

Show me an easy way to lose back fat?

            You want to lift weights by doing pull downs and by lying flat on your stomach and lift your upper body with your lower back muscles. This will help build that muscle so you can move on to bigger weights with the dumb bar. Twist your upper body from side to side while running or jogging is another way to burn fat on your back. This exercise will also help those stubborn love handles.

Need to lose ten pounds before my wedding?

            You can to do this by using a combination of diet and exercise. Eat foods low in fat and working out every day is the safest and easiest way to loose those last few pounds before your big day.  Stay away from carbohydrates and sugar.  Drink plenty of water to flush any toxins you may have in your body.

How can I look good before my class reunion?

            Do you want to wow your old friends or just try to lose weight?  If you picked wowing the crowd, first you need to find a diet plan that is going be effective for you and your life style.  Then choose a workout that’s intense.  You really want to workout your muscle and make that guy/girl you had a crush on turns their head and say “who is that” Depending on what kind of shape your body is in now and how drastic of a change your looking for depends on how long it going take to see the kind of results your looking for. So you may want to start at least 6 months in advance.   

I have diabetes and what is a safe workout for someone with my dieses?

            Consult your doctor first before doing anything that is going to strain your body. Exercise is safe and recommended for people with diabetes.  Walking at a slow steady rate is a good place to start. Try going a little farther and a little faster everyday. Remember to take breaks in between to rejuvenate your body. Drink plenty of fluids.

I have a heart condition and what is a safe workout?

            Consult your doctor before doing intense exercise.  Don’t push your body to hard to fast.  Start with lifting light weights.  Cardio is fine for people with heart conditions also.  Don’t stain your body keep it with in your limits.  Walking daily is always a good idea for anyone. 

Is it possible to lose love handle?

It is possible but you have to remember it also very easy to gain them back. It seems like they are the first to pop up when gaining weight. By doing side crunches 30 minutes a day will help control love handles and keep them from reappearing. Another good way to loose the love handle and keep them off is jogging and running.  While running or jogging try twisting your upper body from side to side.   

Where can I find a good workout plan?

           You can always invent your own.  Put some of your favorite exercises together.  This can be a combination of warm-ups, cardio and weight lifting.  Every body has different needs and goal they want to reach.  Remember to switch it up frequently and to keep it fresh so you and your muscles don’t get bored.   You have to remember that not every work out will fit your body and your needs. There is a lot of great information on line, on television and in fitness magazines.  Personal weight trainers can also help get you the work out your looking for.

What are some great exercises to workout and tone up my legs?

               Squats and lunges are the most efficient exercises for toning up your thighs.  Also try leg lifts by lying on your side with your knees bent and lifting your leg 10 inches and holing for 10 to 15 seconds, repeat 10 times.  Another good exercise for the back of the legs is to get down on the floor on all fours and lift your legs up keeping your knee bent and hold for 10 seconds. The more reps you can do the better.

I want to add more weight on my bar. What is the fastest way to increase the weight I can lift?

                Build your body up to sustain more weight. Remember a little can go a long ways. Start out doing the lightest weight reps. then gradually add more weights everyday. By doing so you’re allowing the body to mature to bench more weights.  If you push your muscles to fast you could cause injury.  Set a goal and take your time getting there.  It is never a good idea to push your muscles too hard. 

I’m in my teens and I want to build more muscle.  What is the best way to get started?

            It’s always a good idea to start young, but you want to be careful with a developing body.  Be sure not to over work your self or to tear or pull any muscles.  Your body goes through a growing process, so if you’re lifting weights and you’re getting stronger but not bigger that means your body isn’t mature enough yet.  It might take you passed your teens or year or two every bodies different.

Is it possible for girls to lift weight and not build too much muscle?

            Yes, just don’t lift heavy weights.  Stay in the ten to fifteen pound range, it would help you tone up and build muscle but not get too big.  You don’t need heavy weights to tone up, just more reps. with smaller weights.

How do I know if I’m working out right?

            You’ll feel it in your lower back if you’re not lifting properly or it might burn in between your shoulder blades.  Plus if you’re working out a part of your body and its not growing but a different part of your getting bigger and you don’t why, then you know your not doing it right.  It’s always wise to look up or ask a train how to lift properly.

Do I have to take supplement to build muscle?

            Vitamin supplements are always a great idea if your not getting what you need in you daily food in take.  You may need to increase your protein intake if you’re not getting the results you’re looking for.  If you’re eating a healthy diet with plenty of protein and drinking plenty of fluids then your body shouldn’t need anything else to build muscle, but it’s really how your body response to lifting weights.  If you stay sore all the time consult your doctor.  Some supplements can be bad for you, so ask your doctor or supplement specialist before taking anything.

What is some good supplement for my body?

Find some supplement or vitamins that your body let’s of naturally. To give your body a boost it needs to give that rock hard body, but do some research on what you are taking.  Not every supplement and vitamins are good for your health, so consult if a specialist first.

How do I knock off minutes or seconds off my runs?

            Running with some resistance behind you or working out your lower body more often by adding leg curls and leg squats to your work out.  Another good way of working your legs out but not putting to much stress on your knees is running in a shallow pool.

What are some good workouts for my biceps?

            I like to build my biceps with free weights.  You don’t have one arm out powering the other arm, when doing curls with both arms.  Increase your work out on your biceps by adding weight to your shoulders while doing push ups.

What are some good workouts for my shoulders?

            Over head pull downs, butterfly, or anything that has to do with pulling anything in, out, up or down.  Add resistance bands to your neck, arm, and shoulder stretches also.

I want a workout for my neck?

            I would recommend free weight neck roll machine.  All the other weight machines I’ve used really didn’t give me the results I wanted.

I have skinny legs what are some good workouts?

            There is really no bad workout to building your legs.  You just have to eat a lot of protein and keep working out.  But always make sure you have proper form while exercising.

I want a bigger muscular chest.  What can you suggest?

            You really have to do free weight and bar lifting.  There are four part of your chest in, outer, lower and upper chest muscle.  For your inner and outer chest muscle do dumbbell free weight and your upper and lower use the bar and add weight to it.  Start off with what your body can handle with out too much stress and keep adding weight everyday.

What are some safe work outs for beginners?

            Beginners can do any exercise that they want to do.  Pace yourself and remember to stretch before and after each workout, to prevent sore muscles.  There are a lot of websites and information out there on exercising and weight lifting.  Choose a great work out that is suitable for you and start immediately towards a healthier life.

Should I workout the same muscle every day?

            Some muscles are safe to work out over and over everyday such as your legs and abs.  But other parts of your body like chest and arms aren’t used to the weight strain, so you have to train those muscles to be able to work them out every day.  When you are first starting to work out the chest and arms wait two days before you work them out again.  But with your back, legs and abs you can work those out every day.  These muscles can sustain more weight and workout.

How do I get rid of sore muscle pains?

            Stretch before and after every work out. Taking hot showers after a hard work out will help too.  Make sure you are drinking plenty of fluids to keep your muscles hydrated.  Eating bananas and foods high in potassium along with a healthy diet is very important to keep your muscles from getting sore.  See a doctor if the pain doesn’t go away with then a week.

If my muscles are sore should I still workout?

            If your muscles feel like their on fire, No!  Consult a doctor if it doesn’t go away in a week.  If your muscles feel tender or just a little sore but it’s tolerable to workout then its fine to continue exercising.  Don’t over work yourself because you could cause damage to your muscle.

What are some good stretches to do before I workout?

            The simple stretches everybody learned how to do in GYM class are fine.  Put your arms over your head and leaning from side to side then front and back.  Cross one arm in front of you and pull it with your other hand.  Roll your neck, wrists and ankles in circles.  While standing bends one knee at a time grab your ankle and pull it to your backside.  Don’t pull to hard you could tear a muscle.  Then you could add five to ten pound weights or the weight bar with no weight to get a great warm up.

Is power lifting safe?

            Yes, if you’re experienced with lifting weights.  I recommend you get proper training before you attempt power lifting.  You could tear or pull muscles if you’re not careful.  Learning proper form and technique is important so you don’t cause damage to your back or other parts of your body.  Consult a trainer or a trained professional before lifting an extreme amount of weight.

What is cardio?

            Cardio is a form of exercise to get your heart rate up.  Running, jogging, jumping, or moving your body at a faster pass are all forms of cardio.  As long as your moving and getting your heart rate up your doing cardio.  While doing cardio it is important to stretch out before getting started. Remember to drink plenty of fluids to stay hydrated.  

WEIGHT LOSE

How old should I before I can start loosing weight?

            It’s never too early to start loosing weight if you are an obese child.  Eating healthy and staying active is the key to getting in shape at any age.  At ages 15 to 18 years old it is safe to start weight lift to build more body definition. It’s important to lift weights with a friend or coach/trainer at first.  There are techniques to learn, like breathing right (breath in going down and breath out going up). Weight lifting can cause serious damage internally like hemorrhoids, herniated disc, or hernia.  Weight lifting can also cause other damage as well like tore muscles or broken bones. Children ages 15 to 18 you can safely workout more of the stomach, arms and leg muscles. Girls 14 and under should never lift over ten pounds while exercising, if you do ask your parents or fitness trainer first.  At any age or sex running about 20 minutes a day is the best way to drop weight safely.  Just remember kids your body is still changing.

How can I lose my beer belly?

 There are a lot of calories in beer and alcoholic drinks in general and you don’t have to drink very much of it to start putting on weight. Your body converts the excess calories in the alcohol you drink into fat and stores it in convenient places around your body. One of the easiest places to store fat in your body is around your stomach and that’s where a lot of the fat goes when you drink large volumes of beer.  The best way to lose this weight is cardio work outs.

I’m over weight and I want to slim down?

            I would talk to your doctor first if you have a health condition.  Changing your diet is the most important key to slimming down.  Eat leaner meat and cut out the fatty fried foods completely. Throw out the junk food and replace it with fresh fruits and veggies. When you’re grocery shopping choose foods low in fat.  Start an exercise routine that works best for you and your goals.  If you’re working out at home or in the gym have someone workout with you that is positive and is willing give you help with your workout routines. Be strong and believe in yourself.             

Is it possible to lose 10 lbs. fast?

            It depends on you and your body type.  Diet and plenty of exercise will get you there safely.  Here are some ways to shed pounds fast.  Start an exercise program weather it’s in the gym or at home.  Cut out your sugar in take, that includes cookies and soda pop.  Stay focused on your goal. If you find yourself loosing motivation try turning on music that is going to get in the mood to workout.  What you really need to try to do is burn calories to burn fat.  Just remember to watch you eat because all the hard work you just did, was for nothing if you’re cheating on your diet.

What is a good weight lost program?

            It really come down on what you are comfortable with and what your weight lose goals are.  You want a workout that is going to work you out hard but if your nor getting the results you want after the first two weeks then change your workout. Then start on a great diet with plenty of nutrition. There are a lot of great diets and exercises out there.  Try researching online or in books and magazines for good ideas on weight lose programs.

How can I lose my arm fat?

            Now, when someone asks me this question it’s really about if you wants to get firm or do you want to get muscle definition.  If you are female that is thin but has that flabby skin hanging from your arms here some workouts.  Grab some weights (don’t go heavy) try running with them. Also try push ups and pull ups these exercises are effective.  Now if you a guy that is looking to loose the arm fat and build muscle here are some work outs for you. I like working out my triceps and biceps with free weights on a bench. This way you can’t cheat one arm, because if you’re using a machine that works out your biceps or triceps one arm will get stronger than the other.  Depending on the muscle you’re trying to build its safe to increase your weight until you reach your goal.  Try looking up some work outs that’s going to help you reach your goals and give definition on line.

How can I lose leg fat?

            Doing a lot of walking and running will help tone up those legs and burn the fat.  Doing squats and lunges are also great ways to get your legs in shape.  You can find a lot of great exercises for your inner and outer thighs on line. Remember to stretch out your legs before and after every workout to avoid leg cramps.

How can I lose back fat?

            Exercise your lower back by laying face down on the floor, lift up your head and feet up at the same time.  Hold this position for 10 to 15 seconds.  Repeat this 20 times.  Then to strengthen your back muscles you want to do pull downs.  Push ups is another way to burn back fat along with a health diet.

How can I lose the fat on my chest?

            Weight lifting, running, and aerobics are some ideas to get you started.  Something else that works is pumping your arms when running.  Get on a healthy diet with plenty of exercise and you will have a trim chest in no time.  Once you trim up increase the weights your working with for more muscle and defined chest.

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How can I trim up my back side?

            A good hard workout with fast results would be running or walking up stairs or hills.  Another great exercise to do for the buttocks is to lie on your back with your knees bent.  Then lift your bottom off the floor and squeeze your cheeks together like your holding a penny between your buttocks.  Then release and lay your bottom back down and repeat 20 times up to 3 times a day. If you cant find the time to get on the floor to do these exercises try squeezing and holding your buttocks together while you’re stopped at a traffic light in your car.   

How can I lose cellulite on my legs?

            If exercising is not working for you try switching up your exercise routine.  Include more leg exercises like lunges and squats.  Running and jogging will also help if you’re not already doing it, if you are increase your distance and pick up the pace.  Cellulite is hard to get control of.  Try giving your self a quick massage every day to help break down the fatty tissue.

How can I get rid of the cellulite on my arms?

            When walking or running really get your arms pumping.  This will increase your heart rate and burn off fat.  Also try adding arm weights to your workout.  Push ups are another great way to work out your arms. 

How can I lose weight around my arm pits?

            You really want to pump your arms while exercising.  Do push ups every day and add wrist weight to your daily workout routine.  I like to hold a gallon of milk in my hands and hold it out to my sides with my arms straight for 10 minutes at a time.  This really will help burn the fat around your arm pits.

Is it possible to loose my face fat?

            If you are an over weight person dieting and exercise will help you thin down and your face should follow.  Just try to sweat as much as possible when working out and running. 

How can I slim down my hips?

            Start by watch your calorie intake.  Get your self on a health diet.  Cut out all the fried foods from your diet.  Then start walking everyday and work your self up to running.  Strap ankle weights to your ankles while walking and running.  Don’t forget to stretch out your hips, legs and thighs before and after your workout.  Another exercise to do is a light weight front and back leg curl. 

Is liposuction a fast way to loose weight?

            Yes, liposuction works faster then diet and exercise but it can be very dangerous for your body.  Diet and exercise may take a little longer but it is safe and effective way to loose weight and keep it off.  Liposuction is a painful procedure with a lot of bad side effect and it doesn’t always work the way it should.  

Is liposuction healthier to loss weight?

            No, when taking fat tissue out unnaturally you can cause damage to your body.  And what a lot of people don’t know is most of the time the weight comes right back.  Diet and exercise is the safest way to loose weight and keep it off.  It’s never safe to take fat out unnaturally.

What is a good workout for a child under 12?

            Get them out of the house. Most children are energetic so you don’t usually need a lot of motivation.  If you’re having a hard time getting your child motivated start with turning off the television and the video games.  Keep exercise fun for them.  Take them for a walk around the block is a great way to get started. Play tag or hide-n-go-seek or race to the end of the street!  A good idea is to make exercise for children never seem like work.  Try signing them up for an activity like soccer or dance.

How can I help my child loose weight?

            This is a sensitive subject, because the parents are usually the ones who get blamed for an over weight child.  Parents need to teach their children what health eating is and what it means.  Take the junk food away and get them eating healthy snacks like fresh fruit and vegetables.  If your kid is eating junk food and unhealthy meals then it is the parent’s responsibility to teach their child to eat healthier.  Don’t let them lie around the house get outside and play with them and teach them any kind of sports.   A kid being over weight can cause health problems in the future.

How do I count calories?

            There should be a nutrition label on every food and drink you buy.  Reading the nutrition label will help you keep track of calories and vitamins. Your daily calorie in take should be determined on your weight, life style and weight lose goal.  A person who is more active should have a higher daily calorie in take then someone who is less active.  When you stay active you burn more calories.  Daily calorie in take is also determined by what your weight lose goal is.  The average person should stay around 2000 calories a day.

Is drinking fruit juice a good way to lose weight?

`           Most fruit juices are a health way to go. But beware of juices high in fructose corn syrup and sugar.  If you’re not sure it is safer to go to your grocery story or food market to blend your own fruit to make your juice.  You’ll be sure you’re staying away from the preservatives and other ingredients that can be added in some bottled juice.

How do you sweat off weight?

            There are sweat suits you can buy at most fitness/sporting good stores.  These suits are designed to make you sweat more.  It is best to wear them during workouts but they can be worn at anytime under your clothes.  A less expensive way is to wrap your body in trash bags.  It works the same as a sweat suit. If you have access to a sauna, use it to help sweat out the water weight.  But be careful when doing this to not dehydrate you.

How do you avoid sagging skin while losing weight?

            If you loose an excessive amount of weight to quickly you will most likely have excess skin hanging on your body.  The way to help avoid this is to try and loose the weight at a slower pace, if possible.  There is no guarantee that will ensure you to not have excessive skin hanging when loosing an excessive amount of weight.  It depends a lot on the elasticity in your skin.

How do I prevent Holiday weight gain?

            We all love the food during the holidays.  It is okay to enjoy your favorite foods, but in moderation.  Smaller portions are best during this time of year.  Try not to fall into temptation by going back for a second plate.  And an extra trip to the gym or a long jog will also help keep those pounds off during the holiday season.

How many pounds are safe to loss in one day?

            Everyone is different.  Three or four pounds a day can be safe for the average person.  It is important to consult a doctor before attempting to lose an extreme amount of weight in such a short period of time.