Vegan Fitness Girl's 'Secret' To Getting Super-Fit Fast? Grab Squeegee, Clean Floor!

A vegan fitness friend of mine---and one of the best athletes with whom I've ever trained---told me a great, true story the other day.

She worked in a restaurant. There was a large expanse of rough, textured, concrete floor space behind the front counter. This space had to be cleaned thoroughly each night, after closing time.

None of her co-workers wanted to clean that floor; ever. Why? Well, first it had to be swept. Every scrap of food or other debris had to be removed. Then, it had to be scrubbed, using a long stick with a course brush at the end. Buckets of water mixed with detergent had to be filled, lifted and dumped onto the floor.

And the part that all the other employees least enjoyed? It was the long-handled 'squeegee-work' required to complete the job.

After the sweeping and scrubbing, when your arms were really 'feeling it,' said my friend, the 'squeegee work' was the toughest of all. Why? Your arms and core, had already gotten a great workout; from bringing out of that grooved concrete surface, literally 'clumps' of accumulated flour. This stuff couldn't be swept up. It gathered in masses, rather, as you pushed and pulled the water and detergent with your brush. Then you'd immediately follow that 'flour workout,' with the pushing and pulling of the remaining water toward the drains with your 'squeegee.'

Why was this so hard? Well, on a grooved, textured floor, it requires quite a bit of strength, core, and arm work to push that squeegee flat over an uneven surface.

I know this is one heck of a workout, as I was an Alaskan commercial fisherman for years. And one of my 'specialties,' on the trawlers, was my 'strange enjoyment of getting in a good workout,' by cleaning the boat floors; from top to bottom; floors which were often full of clumps of sugar or flour.

Well, my vegan fitness friend told me that this floor cleaning job took about an hour to complete. At the end of that hour, you'd have gotten in such a great core, and even, cardiovascular workout, that you'd be completely exhausted. Remember, this job was done after a full day's work on your feet; another reason most employees avoided doing it!

So why did she do it? And why did she volunteer for the job?

Several reasons.

First, she got in a great, full-body workout on that concrete floor. This was evidenced by her fellow workers' envy of her 'ripped,' athletic arms, along with the rest of her body. Yes, she had always taken good care of herself prior to volunteering for the 'floor job,' yet this one seemed to add even more power to her 'arsenal.' Others noticed! They often asked what her 'secret' was, to having such great arms. How about that for a valuable 'fringe-benefit' to 'squeegee work?' The attention of others can be a great motivator as it lets you know you're on the right path to your fitness goals.

Second, these floor cleaning sessions allowed her a certain, detached quiet time, at the end of a loud, hectic and demanding day. I know from personal experience, that this 'quiet time' can often be one of the most satisfying parts of your day, even if it involves a bit more 'heavy lifting.'

And third, her willingness to do such a tough job, at the end of an already demanding day, separated her from all the others who wouldn't even consider volunteering for it. This willingness to engage in hard, physical activity when others are not, not only separates you physically from others, but psychologically as well; maybe even spiritually!

Yes, there is just something deeply satisfying about getting in a great exercise session; especially in situations where others often choose to 'take it easy.' Try it, and you'll see that this is so.

Am I recommending that you volunteer for every possible physically-demanding job that presents itself at the end of an already tough day?

Let me think about that.

Bodybuilding Supplements - Are They Really Necessary?

If you are an avid fitness buff, chances are you have plans of taking nutritional supplements if you haven't already. Though you've heard from various sources the good, the bad, and the ugly about supplements, you wonder why they are still in the market since their inception.

Firstly, bodybuilding supplements are intended for weight lifters and athletes who require intense workouts and proper weight management. Since they are expected to have healthy lifestyles, they need proper nutrients to boost their immune systems and energy levels. Apart from these, bodybuilders also require supplementation for burning fat and developing muscles, as well as for muscle repair and recovery.

Secondly, intense workouts can drain energy levels at faster speeds. This leaves any individual drained of energy and experiencing fatigue even hours after their workout session. Replenishing the body's energy levels can be done by proper nutrient intake. However, even if you eat the right kinds of food, the amount of nutrients may never be enough to provide optimum quantities needed in muscle build-up and other processes within the body.

Proper supplementation is necessary (to simply put it) because of the insufficient amount of nutrients in food. Add intense workout to the equation and you will see how important it is to back up your diet with bodybuilding supplements. Among the more popular supplements that these individuals take is protein. It is often packaged as protein powder and whey is the most common source.

Vitamins and minerals may also be taken separately, but if you do find a single brand with various nutrients, it is more convenient if you will choose that one. Fat burners are also among the popular types of nutritionals since some of them have proven positive effects over the years.

For serious bodybuilders, if you are considering going pro, you will need to prepare early. By searching for supplements for newbies, you will easily have a list of specific nutritionals required on a regular basis. It is necessary to take pre and post workout nutrients to help balance your body in terms of energy levels and performance. Just think of how you can carry on within the day if you haven't taken any of these nutritionals. Remember that many fitness buffs have careers outside of the gym and they need enough energy to last throughout the day.

It is not only a necessity to take bodybuilding supplements just because you are going to the gym regularly or because you do intense workouts. It also important to consider your day-to-day routines since you'll also require energy and stamina in accomplishing them.

Woman Body Building - Do You Know How To Make Your Body Beautiful Through Exercise?

Have you seen a woman with a big bulging muscular body? What's your initial reaction? Women who have manly bodies are often stared at and sometimes even overtly ridiculed. Yet, there are still many people who openly support and participate in this unique craze termed "woman body building." In fact body building for women has become a legitimate subculture all its own.

Female body building is actually a sport that only the most competitive and passionate women can succeed in. If we all just realize how difficult and complicated this sport is, then we might develop some more respect for all the women who engage in it.

Women who participate in body building find it as a source of challenge and accomplishment whenever they win a competition. It is a source of pride and self-esteem for most women body-builders and the same goes for men as well.

More often, women who consider building their muscles up to the max only started as regular gym-goers who want to lose fat and replace it with lean muscles. They are the ones who have started to develop a full passion for looking great with a perfectly toned muscular body. For them, a heavily muscled body is the sexiest and most attractive type of body there is.

Some men also find it very sexy in women. A lot of men, especially those who are regular gym-goers prefer dating women who also have sexy toned bodies. And they are not just attracted to these women's body; they are also attracted, more importantly, to the kind of personalities these women have.

A woman body building in order to win a trophy in this specific type of competitive sport is not just sexy and attractive on the outside. They also have highly admirable traits such as their discipline to exercise as well as their guts to compete. Moreover, these women are often also the type who have high levels of confidence that no matter who mocks at their looks, no one or nothing can bring them down.

Thus, women body builders are not just strong on the outside; they are also strong on the inside. It's never easy to become a woman body builder. First, you have to have a strong conviction to stick with your decision to shape your body into this very distinctive muscular form. You also have to be ready to change your lifestyle, most importantly your exercise and eating habits.

Women who do body building don't stop at the moment they have achieved target body. They continue lifting weights and undergoing a strict diet to be able to maintain their muscles. Thus, woman body building is a great feat and women who do it must not be scoffed at, but rather, respected, appreciated, and admired.

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Benefits of Physical Fitness - The Top 5 Reasons to Get Fit!

There is a lot of talk about the importance of physical fitness, but do you really know what physical fitness is? A simple definition of physical fitness is being in good physical condition, but there is more to it than that. A more inclusive definition would be the body's ability to function effectively and efficiently during daily activity and to have an overall state of health and wellness. Let's look at the top 5 reasons to get fit.

Relief From Stress And Anxiety

In terms of ill-effects on the body, stress is a killer. It puts one at risk for a myriad of diseases including coronary heart disease and cancer. Since it is unlikely that our lives will become less stressful in the near future, we need an effective way to manage stress. There are many ways to do this, including meditation, yoga, and particularly exercise. Compounds called endorphins are released when we exercise, and the endorphins make us feel better overall. There is also a social component to exercise that can be beneficial for stress relief.

Decreased Risk Of Major Illness

When your body is at an ideal state of wellness, the risk of major disease plummets. On the other hand, if you are overweight or even obese, your risk of serious disease increases dramatically. Being physically fit can not only prevent you from getting diseases such as coronary heart disease, type 2 diabetes, high blood pressure or cancer, it can even slow down the aging process!

Overall Well-Being

When you look in the mirror and are pleased by what you see, you feel good too. How you feel impacts how you interact with others and how you perceive yourself. Being fit translates into an improvement in your overall wellness.

Increased Energy

The more energy you have, the more you can live a good life. With more energy, you have the ability to enjoy more leisure time pursuits, to be more effective at work and to be more productive overall. When you are energetic, life feels better. Making sure your body gets what it needs will be a boon to your personal energy.

Better Sleep

Sleep-deprivation although common, is dangerous. Without enough sleep, our bodies go into disrepair. It is critical that we get a minimum of seven hours of sleep each night for our us to keep our bodies in good working order. If you are having trouble sleeping, try a soothing cup of herbal tea before bed. You should also keep the same sleep schedule every night, including weekends. After a time, your body will begin to get sleepy at your regular bedtime.

How Can I Get Fit?

To get fit, choose a regimen that suits your needs. If you prefer to exercise only moderately and like the simplicity of having your meals pre-planned, then select a program that incorporates these factors. Any plan that you choose should be one that you can stick to in the long-term.

Bodybuilding Motivation - Get Pumped

Motivation for Bodybuilders

One way to stay motivated is to constantly remind yourself that a worth-while pay-off lies ahead; a new, healthy, strong you is emerging. Effective, consistent exercise will not only improve your overall health and fitness, but will also improve your appearance, energy level, and social interactions. Also, look forward to the many psychological benefits as well: confidence, self-esteem, and relief from depression, anxiety and stress.

If you are serious about your health and well-being, you will take action and begin an exercise program, and you will benefit in all these ways. Once you see the results, you will become even more motivated. Action creates motivation!

Join a Bodybuilding Forum

There are other people all over the world trying to achieve the same results as you. Fortunately there are a number of fitness forums and bodybuilding forums available on the internet so you can consult with your peers and form new relationships while getting in shape.

Set Goals

Goal-setting is another great way of staying motivated. Goals focus your workout program and clarify what you are trying to achieve. As you attain each goal, you gain encouragement and further motivation. Here is how to achieve the goals you set and obtain the results you deserve.

Make sure your goals are measurable

A vague goal, such as "I want to be fit," gives you nothing to shoot for. Decide when and what you are going to achieve, such as "I want to lose 2 percent of my body fat by August 1st."

Be realistic

Make sure your goals are attainable. If you set your expectations too high, you will get frustrated and will be more likely to quit. Make sure, however, that your goals are not too easy; they should be challenging. When you achieve a challenging goal, your pride and satisfaction will create more motivation.

Set short-term goals as stepping stones to your long-term goals

If your long-term goal is to bench press 200 pounds in one year, then set short-term weekly or monthly goals of the weight you will need to bench press to achieve your long term goal, develop a plan. It is a lot easier to accomplish a goal one day or week at a time, such as increasing 2.5 or 5 pounds a week, than it is to think that you need to increase your bench press by 50 pounds.

Have a Fun Workout Routine

Another way of assuring that you stay motivated is to make exercise fun. If you perceive your workout as a chore, you more than likely will not stick with it. Here are some techniques for making your workout something to look forward to.

Add Variety

If your weightlifting is getting tedious and boring, change one of these factors: Vary how often you do an exercise and the number of sets and reps you do. Find an alternate exercise; for example, if you always do the bench press using a barbell, try doing it with dumbbells or on a machine. Change the order of the exercises you do for each muscle group and the muscle groups themselves.

Include Friends and Family

Training with a workout partner not only makes your training session more fun, safe, and intense, but will also increase the likelihood of your showing up at the gym. Make sure you pick a partner whose goals and interests are similar to yours and who is willing to spot you correctly and motivate you to do your best.

Fight Discouragement

If once in a long while you blow off a workout because you choose to go out with friends, just accept and enjoy your choice--do not feel guilty. Otherwise, the sense of failure can make it harder to get yourself back on track. Focus on how much progress you have made so far, not on how far you have to go.

Expect and Prepare for Plateaus

If you feel you have reached a plateau and/or are bored, do not give up--this is a natural part of working out. Make sure to vary the exercises, sets, repetitions and order of your workout--continually search for new ways of making your routine fun and exciting.

Schedule your Workout

If you always exercise on the same days at the same time, your routine will become a fixture in your life, not a whim. Not going to the gym will feel unnatural. Including exercise into your busy schedule will be an adjustment, and staying motivated will be equally challenging. Change is difficult for many people. However, if you have the willingness to work through the initial emotional discomfort as you move step by step through a safe and effective program, you will find the confidence, commitment and determination that will ease the way.

When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of a healthy, active lifestyle.

TIPS

• The proper way to do sit-ups. Don't do sit-ups with your feet hooked under a chair or some other object. The flexor muscles in your hips (iliopsoas) must work harder than your abdominal muscles when your feet are anchored. Instead, place your feet on the floor and try to hold them still.


• Don't exercise on an empty stomach. Pregnant women in their last trimester should snack on an apple or a piece of toast 30 minutes before exercising. If they don't eat before working out, their blood sugar levels could drop drastically and possibly harm the fetus.


• Two types of exercise are better than one. A recent study of men and women ages 60 to 80 reported that they can increase their aerobic capacity by combining aerobic exercise with weight training. Those who mixed the two workouts for 10 months could exercise at higher intensities on exercise bicycles, treadmills, and stair climbers than those who didn't.


• To make your walking workout more strenuous, include some hills in your route. If your walk up a 4% grade, you'll burn approximately 35% more calories than when walking on level terrain at the same pace.


• If you hold a stretch for any less than 10 seconds, you might as well not do it. Because that is how long it takes before ligaments and muscle fibers loosen.

Fitness Body Building - Taking Advantage of Its Potential Health Benefits

For many novice bodybuilders out there, they must not think about achieving their fitness goal as a difficult task. Remember that if you are serious in keeping your body healthy, the available solutions are enormous. Of course, it is necessary to choose the most suitable training program whether you hit the gym or exercise at home.

If you choose to get a membership in a reputable fitness gym, you must evaluate the reputation of the fitness instructors and routines properly. This is very important to make sure that you have the best program for your fitness body building objective. Furthermore, observe the ambiance of the area and make sure the fitness machines are not outdated.

As mentioned above, you also need to determine the reputation of the gym trainers. If you choose an established gym, this somehow guarantees you that the instructors are expert and qualified. You have to find a good trainer because you will be performing different exercises and you must ensure safety and precision during your training.

Typically, the most dependable solution to help you decide is to ask some friends or relatives who have great ideas about your plan. The good news today is that you can actually consider investing for some equipment to set your fitness plan at home. The Internet offers information about the different training programs out there. This means that you can discover the most dependable controlled fatigue training without leaving your house.

Once you decide to start the training, you have to set a precise goal so that you can accomplish all the routines properly. This is how experienced fitness gurus do and they continue to achieve success while keeping their body healthy. There are people who find it hard to achieve their goal because of setting up an objective that is difficult to accomplish.

The next important factor is proper dieting, as you will never develop healthier muscles without allowing your body absorbs the exact nutrient. For instance, you have to discover and consume the best protein supplement for better muscle development. While exercising, you need to incorporate drinking the best whey protein shake to energize your physique and increase your stamina greatly.

Using the exact program for your fitness body building, the last thing you must consider is to think about achieving success. Remember that you are investing time and money to live healthy. Because of this, follow the exact instructions of the program if you want to reveal positive health results later on.

Lastly, proper guidance is very important to help anyone achieve the most convincing fitness goal. It is actually a dream come true if you can complete the training and notice favorable improvements to your body. Motivation, proper discipline, exercises and dieting are the important elements to complete your bodybuilding program effectively.