Muscle BuildingBeing fit is an excellent way to help boost your energy and brain power. Exercise improves circulation throughout the body, including the brain. It also helps boosts metabolism, decrease stress, and improves mood and attention which can all help the brains performance.

It can also help you lose weight, lower blood pressure, lose abdominal fat, enhanced insulin action, improved ratio of good blood fats to bad ones, and protection from cardiovascular diseases.

Believe it or not, exercise can also help increase daily motivation. When you increase your blood circulation and strengthen your heart, lungs, and muscles, you feel better overall. Exercise also releases endorphins, those “feel good” chemicals in the brain that increase energy and a sense of calm.

Many who exercise say they have much more daily motivation than ever because of it. You might think that you need to be motivated to exercise but in reality, if you exercise first you’ll find motivation after. This doesn’t need to be anything strenuous or even physically dangerous; a half hour every day of just walking or bike riding can go a long way toward increasing your daily motivation.

Exercise is a vital part of life, and it is important that you do exercise in order to remain healthy, and you will find that you feel better in every area of your life if you exercise frequently. Studies have shown that regular exercise protects us against 20 known diseases.

The Basics Of Exercise And Training

A suitable exercise routine is helpful and should also be maintained long term, however, first get a checkup with your doctor prior to starting.

There are many different exercises that can easily be done in order to have active and healthy lifestyle. It’s best to make an exercise plan, check your fitness level, find a buddy who can accompany you, and choose the right kind of exercises.

In following an exercise and training regimen, it is important that certain guidelines be followed in order to get more effective results. Knowing about exercise and training basics will provide the basis on what and what may not be considered as good practice in the training regimen.

If you’re not quite ready to start a serious exercise program then start small and go to a park and swing, slide, or play Frisbee. Try using the stairs instead of the elevator. Park at the far end of the parking lot when you visit stores so you get more walking in.

Cardio Exercise And Training

Cardio training programs help strengthen the heart muscles as well as the lungs. Not only will such training do that, it will also help in improving a person’s endurance. Cardio training can also help the body burn calories more efficiently which in turn aids in losing weight. But not all cardio training programs can be ideal for everyone. It can usually be set according to a person’s personal fitness level and would vary from person to person.

But as a general rule, a regular cardio training program should consist of at least 15 to 30 minutes of exercise sessions. It can either be continuous or in short bursts. Cardio training should also become a regular part of the complete fitness program at least for 3 to 5 days a week. The aim should at least get your heart to reaching 70 to 90 percent of your maximum heart rate in order to be effective.


Walking is a great weight loss exercise, and you don’t need any equipment or expertise to start.This is a great exercise to burn calories and fat.It is one of the best weight loss exercises.

You can start with ten minutes of walk, twice daily and then each day, walk little longer and faster while swinging your arms.Whenever possible, walk on slopes.Your aim should be able to walk briskly for half an hour each day, including one steep slope.Keep in mind that the exercise is for life and the results are slow, so don’t hurry.If the goals are not realistic, the chances of sticking to any exercise routine are very less.


For obese and overweight people, swimming is one of the best exercises.The basic guideline is to work 250 minutes each week, which comes to 50 minutes, five times a week.Then, gradually increase the work rate and swim in the water.You should aim to swim for about 30-45 minutes twice a week. In addition to swimming, you can also use stairs and jogging.However, make sure that you don’t lose the natural arch of your spine.You need to stay motivated in order to see positive results.

Strength Exercise And Training

Strength training usually involves working with free weights in order to strengthen the muscles, bones and the connective tissues surrounding them. It is important since strength training builds up muscles, help increase body metabolism and reduce body fat.

The usual strength exercise and training comprises of at least 8 to 10 exercises, each focusing on the different major muscle groups of the body. Building up strength and the muscles in the lower back, shoulders, chest, and the arms can be achieved with at least 8 to 16 repetitions for each set of the exercises. Muscle groups can be build up for two to three days each week. But it should not be consecutive to allow much needed rest periods. Proper form is also important in doing the exercises in order to avoid injury.


V-up and roll is a great weight loss exercise.This is just a variation of crunches, however work smarter by reducing the stress on the back and work harder by using more muscles.Be practical, and avoid doing too much too soon.Keep your legs straight and hold your arms straight right above your chest.Contract your abdominal muscles and lift your legs off the floor while folding your body up.Stretch your arms towards your toes and then come back to the starting position.

Sit-up “Bicycle” Exercise

This exercise is the best for trimming down fat in the belly. Position yourself in a supine position with both hands at the back of your head. The shoulder must be lifted off the floor while the knees begin to pedal slowly in an alternate motion.

Ball Crunch Exercise

This exercise targets the abdomen region but the whole body is needed for stabilization. Lie on the exercise ball with the lower back fully secured. Position the hands behind the head, then raise the torso off the ball and contract the abs by pulling the bottom of the rib cage towards the hips. Keep the ball stable as you raise those torsos and then slowly back down to feel the abs stretch.

Captain Chair Leg Raise Exercise

This exercise requires some equipment first. The exercise is done by stand on a special exercise chair, grabbing the hand holds, and pressing the back against the pad. Then, try to raise both knees upward to the chest allowing the abs to contract then slowly lower both knees.

Vertical Leg Crunch

This exercise is the same as regular leg crunches except the legs are vertically straight. This forces the abs to work and create more intensity. Lie on the floor with legs vertically straight up with knees crossed. Place both hands at the back of the head for support. Lift the shoulders off the floor to contract the abs and maintain the legs in a fixed position for crunching.

Flexibility Exercise And Training

Stretching exercises to improve flexibility is considered by most fitness experts to be one of the most overlooked exercise program. A lot of people never seem to bother working on their stretching exercises thinking that it would not matter that much. But having them as part of the general fitness program can help promote better movement and improve flexibility. Flexibility exercises can also help promote better muscle relaxation after finishing up on cardio or strength work outs.

Stretching the different muscle groups should be practiced while they are warm in order to be effective. By warm, what is meat is that they should have undergone to a certain period of activity. Stretching exercises can be done after doing some warm-up exercises or even after the whole fitness and exercise program. Stretching the muscles is especially good when focused on commonly tight muscle areas like the hamstring and the lower back. These exercises can be done for at least two to three times a week although its daily practice would also be suggested. Stretching exercises should be done within your full range of motion. The right stretching exercises would feel comfortable and would not feel painful.

Muscle Building

Building muscle is a lot easier said than done, and many people around the world have a hard time gaining the weight that will be converted into muscle. There are two things that you need to do to build muscle: Diet and Exercise.

Building muscles is the best way to give your self esteem a boost. Most people’s sense of worth is tied to their appearance, and attractive people tend to be more confident about themselves. If you want to increase your self esteem, getting your body in good physical shape is one of the best ways that you can do so.

You can easily get started building muscles on your body, and you can give your self esteem a boost in no time as you start working out and getting bigger muscles that will make you look more attractive. Before you know it, both your body and your self esteem will be in great shape once you start building muscles.

Doing the right exercises is a vital part of building muscle, and you need to plan your workout program in order to ensure that your exercises focus on building muscles:

  • Do the minimum cardiovascular exercise, as cardiovascular exercise is what burns the fat from your body.
  • Do exercises that use heavy weights, and do no more than 4 to 6 reps of each exercise. Doing heavy weights is what breaks down the muscles more effectively, and you will be able to convert the fat that you have built up on your body into muscles.
  • Make sure to work out every area of your body, as you want to get a body that is well toned in every area. Working out just your upper body will result in a weak back and legs, which can lead to injury.

The best way to build muscles is to pack on some extra weight which you can then convert into muscle. The best diet to follow to help you pack on the pounds is:

  • Lots of proteins
  • Lots of complex carbohydrates
  • Lots of calories
  • A good amount of natural fats from foods such as nuts, avocadoes, etc.
  • Sufficient amounts of fibers, starches, and natural sugars

Eating a diet that is high in proteins and carbohydrates is what tends to pack on the pounds, and following that diet will result in you gaining extra weight. The more calories you can consume in a day, the more weight you will be able to put on. Be wary of consuming empty calories from food like chips, cakes, cookies, and sweets. Eat food like potatoes, lean meat, chicken breast, beans, oats, and other food that is high in complex carbohydrates.