AVOID INJURIES WHEN YOU WORKOUT

People who are just beginning workout routines are especially prone to exercise injuries, but they can also happen to experienced athletes. Below are a few simple ways that you can help keep your body protected from unnecessary injuries.

1. Always warm up first:-
Sometimes a warm up can seem redundant won’t your body warm up anyway after you’ve been working out for a few minutes? Yes, but warming up first can help loosen your muscles and joints before you get into the higher intensity workouts, which is when most injuries happen. Though it may seem like a waste of time, make warming up a priority in your workout routine.
You can warm up by doing some light cardio (e.g. walking) before a cardio or weight training session. Five minutes is usually good enough to get your body ready for exercise; if you have any medical conditions, such as asthma, a 10 minute warm up may be right for you.

2.Don’t overdo it:-
When you’re working out to lose weight and get into shape,you may be tempted to work a little harder than you are ready for because you think it will help you lose weight and reach your goals faster.Unfortunately, you won’t be making much progress if you end up flat on your back in bed because you pulled a muscle or tore a ligament.Slow and steady may seem to take longer to yield results, but it’s better than coming to a dead standstill because you hurt yourself.

3.Use proper equipment:-
Don’t skimp on the things you need to work out effectively and safely like high-quality clothing and shoes,bicycle helmet and padding for elbows and knees, and even buying good-quality workout equipment itself,like machines and weights.Cheaper isn’t always better or safer.

4.Common sense:-
You would be amazed at the way supposedly intelligent people seem to lose their common sense when they begin an exercise routine.Keep your common sense alive and well,and listen to it when it warns you about something. Trying to bench press 150 pounds when you haven’t stepped foot in a gym for 8 years maybe isn’t the wisest thing to do.Trying to run a marathon when you haven’t walked farther than the distance from your sofa to your refrigerator.you get the idea.Always err on the side of caution and you will be able to prevent 99% of workout injuries.

5.Always cool down afterworkout:-
Cooling down and stretching your muscles after a workout is just as important as a proper warm up. Just a few minutes of stepping down your intensity gradually and then gently stretching out the muscle groups you just worked can go a long way in preventing soreness and strain. This applies no matter what kind of workout you do, everything from running to aerobics to cycling to weight training.

LIFE TRENDS IN MIDDLE AGE BODY WEIGHT

Reduced physical activity: the frequency of exercising and maintaining a fitness regime dies down with age in men. Due to long hours of working and sedentary work there is hardly anytime for any physical activity. pofessional nowadays barely have enough time to sleep much rather than have time to exercise.

Increased calorie consumption: as one ages, the body processes calories differently. But a general pattern is seen that people continue to have the same diet and calorie consumption as in their earlier life. Since during middle age one’s calorie needs are very different from adulthood, the excess calorie consumption adds on to weight gain.
Reduced rate of metabolism: as one ages, the basal metabolic rate also dramatically falls down. Calories are not burnt as efficiently as earlier and hence add on to the weight gain.

High stress levels: increased levels of stress accompany an individual as he ages due to added responsibilities and duties towards family and work. High levels of stress can cause hormonal changes which can lead to weight gain apart from emotional binging.
Hormonal imbalances: Reduced production of testosterone in men leads to loss of lean body weight but not fat, this when coupled with an unhealthy lifestyle leads to weight gain.

Loss of lean body weight(which includes muscles and bones although not body fat): with ageing there is a loss of muscle tissue and when a man stops exercising it adds on to more loss of lean body weight. This loss does not include fat deposits which make the person seem flabby and more prone to weight gain.

As men age there are much more responsibilities to handle both in the personal and professional front. Additional responsibilities can lead to stress which is also one of the cause of weight gain. Apart from stress, the hectic pace of life does not leave any time for physical fitness. Today, all professionals mostly work for ten to twelve hours which leaves them with just enough time to sleep but not to follow any fitness regimen. As we age, our diet should change too as the body starts processing the food in a different manner.Carbohydrates are not processed efficiently by the body resulting in weight gain.A comparatively reduced intake of calories will help. Have a diet rich in proteins with little carbohydrates balanced with other essential nutrients. Do not cut down excessively on calories instead strike a balance with your age and start having an active lifestyle.

Things You'll Need to build your muscles

Things You'll Need


1 Dedication

2 Will Power

3 Discipline

4 Desire

5 Focus

IF YOU WANT TO BE EXTRA THEN YOU HAVE TO DO EXTRA (MUNISH FITNESS TRAINER)

HOW TO GET HARD ROCK ABS

1 Lose a pound of body fat every week until you get your desired results. Unfortunately, you cannot spot reduce body fat. In order to see your abs you must rid yourself of total body fat. For every pound of fat you wish to get rid of, you have to burn an extra 3,500 calories more than you eat. So start off slow and burn 500 calories more a day than you consume-at the end of seven days you will have lost 1 lb. of unwanted fat.

2 Do at least 1 hour of aerobic exercise per day at your optimal fat burning zone on an empty stomach if possible. The optimal zone has to do with heart rate during exercise and is the best way to get rid of stored body fat. To figure this out use this formula: based on how fit you are, train at 60 to 85 percent of your maximum heart rate (220 - your age). Keeping your heart at a steady constant rate like this forces your body to draw energy from two sources: glycogen (converted and stored carbohydrates) and stored body fat.
If you are somehow able to do this first thing in the morning on an empty stomach, you will have a greater chance of just drawing energy from fat stores. This is because after 8 to 12 hours without food, your glycogen stores will be depleted.

3 Reduce or eliminate your complex carbohydrate (rice, breads, pasta) consumption towards the end of the day. Have those more with breakfast and lunch. Also do your best to avoid simple carbohydrates (fructose) especially towards the end of the day.

4 Do your best to have your last meal at least 3 hours before going to bed.

5 Train your abs hard! While you won't see them until the body fat percentage has dropped to the required level, your abs will be stronger and appear more defined once it has.

6 Weight train to build more lean muscle. More muscle means a faster metabolism.

7 Drink lots of water and get plenty of rest.

HOW TO REDUCE FATS

Instructions
Things You'll Need

1 Decrease or eliminate animal products that are high in fat. This includes red meat, poultry and some dairy products, such as whole milk, cream and butter. If you do eat meat,choose the leanest cuts of meat, poultry and fish available.

2 Check healthy cookbooks for tasty new recipe ideas.

3 Increase the amount of fresh vegetables and fruit in your diet.Eat them raw whenever possible.

4 Change your method of cooking.Broil, bake, steam or poach rather than fry.

5 Use vegetable cooking sprays rather than fat or oils when you cook.

6 Select low-fat or nonfat alternatives when they're available. Choose nonfat yogurt over regular,for example.

7 Eat low-fat cheese and drink skim milk.

8 Remove the skin from chicken or turkey.

9 Reduce the amount of nuts, nut butters and olives that you eat.All are high in fat.


10 Snack on fresh fruit, chips that are baked rather than fried, or air-popped popcorn.

11 Low-calorie does not always mean low-fat.

Check it out my VIDEO

http://www.youtube.com/watch?v=_q7BwM5iXLE

ALL ABOUT FITNESS

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