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Want to Get Fit? Here’s How to Make it Happen

Want to Get Fit? Here’s How to Make it Happen

Many of us have resolved to get fit and live healthier, but haven’t been able to achieve our goals. But just because failure is common doesn’t mean it’s inevitable. If you want to get healthier and more fit, these tips will help you follow through to make it happen.

Be Realistic

According to Zenbusiness, choosing a goal you’re unlikely to achieve is only setting yourself up for disappointment and frustration. As tempting as it may be to set big, lofty goals, it’s better to commit to ones that are significant without being out of reach. For most people, that means aiming for personal bests rather than trying to become the best in your sport. While it may feel less exciting, the sense of accomplishment you feel when you achieve your goal makes it all worth it.

Make A Plan

Every goal is doomed to failure without a gameplan. Instead of setting vague goals like “start running,” make your goal specific. If you want to become a better long-distance runner, for example, you can resolve to run 10% further every week until you meet your target distance. Want to grow stronger? Learn about the Mathias Method Strength System approach to strength training which can help everyone from beginners to advanced lifters.

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Break Down Big Goals

Big goals are daunting, and it’s easy to feel paralyzed by the scale of the task ahead. Keep it manageable by breaking down your big goal into smaller chunks with shorter deadlines. Want to run a half marathon but can’t make it around the block without getting winded? Start by aiming to run a mile without stopping, then aim for a 5K, a 10K, and beyond. This strategy not only makes your goals seem less intimidating, it also builds your motivation with mini-successes along the way.

Give Yourself The Tools To Succeed

Physical fitness isn’t achieved in isolation. Finding the energy to get active day after day requires treating your body right all of the time, not just when your running shoes are on. Likewise, exercise can clear the path for other wellness goals. For example, quitting drugs or alcohol makes it easier to have time and energy for workouts, just like exercise and a healthy diet make it easier to curb cravings and cope with the stress of addiction recovery.

Share and Track Your Goals

If you don’t tell anyone about your fitness goals, no one knows if you fail. While that might seem like sound logic, it also makes it much easier to give up on a goal that’s important to you. Instead of keeping your ambitions a secret, share them with friends and family to increase your odds of sticking to it. Simply talking about your goals on Facebook can make you 36% more likely to achieve them, according to reporting by Shape.

Too shy to share your objectives publicly? Smartphone apps offer more discreet ways to hold yourself accountable.

Forgive Slip-Ups

The path to self-betterment is rarely linear. The odds are good that you’re going to lose sight of your goals at some point during the year. Instead of beating yourself up or deeming yourself a failure over a slip-up or two, acknowledge setbacks as part of the process and make a plan to get back on track.

Reward Yourself

Finally, be sure to reward yourself for successes—both the big one and the little ones you find along the way. Even when it’s hard, meeting your fitness goals shouldn’t feel like a punishment. By rewarding yourself when you meet a benchmark, you keep your motivation high so you can make it to the finish line.

Creating new habits is hard, and it’s easy to write off your fitness goals as just a bunch of empty promises. But the truth is, they’re only empty if you let them be. This year, kickstart healthier habits and make “get fit” a reality. Your future self will thank you.

3 Ways to Build Muscle on a Vegetarian Diet

3 Ways To Build Muscle on a Vegetarian Diet

The vegetarian diet is common as many people have adopted this lifestyle for a variety of reasons. Some of the reasons are nutritional and health-related, such as lowering blood pressure and cholesterol. But there is a popular belief that building muscle on a vegetarian diet can be difficult and stressful because animal proteins are synonymous with muscle growth. However, there’s no need to fear because developing muscle as a vegetarian is absolutely possible. Read on for three tips on how to build strong, long-lasting muscle on a vegetarian diet.

1. Be Aware of Your Calorie Intake

The stepping stone in achieving your fitness objectives is to calculate the number of calories you need to consume in order to maintain, or increase, your weight. Keep in mind that consistency is the key when it comes to fitness. So, if you want to gain muscle, be sure that what you’re consuming is adequate. This rule applies to everyone, regardless of eating style.

When following a vegetarian or vegan diet, protein intake tends to be one of the areas where most people miss the mark. Therefore, protein intake needs to be closely monitored, because protein is the pillar of muscle growth. Bear in mind that carbs are crucial as well, so make sure you’re eating enough to meet your energy needs. Other than that, investing in some kitchen devices like an electric scale or measuring cups is a great start to identify portion sizes and understanding how much you need to build muscle.

It’s also critical to keep track of how much you eat. If you’re not sure how much you should get on a daily basis, try using an app like MyFitnessPal to monitor your food intake. While it may not be necessary for the long run, tracking calories are useful to assess your overall food intake. Keeping track for at least five to seven days can help you see how much or how little you normally eat.

2. Choose the Right Plant-based Protein

When following a vegetarian diet, it doesn’t imply you can’t eat protein. You actually can consume protein like eggs. Eggs are one of the most frequent protein sources for vegetarians, because they provide a nutrient rich protein punch. Fortunately, there is also a vast variety of plant-based proteins to choose from, all of which can help with muscle growth.

Soy Protein: You can opt for soy protein, which is one of the most common vegetarian options. The flavorful soy protein is extremely low in fat and cholesterol.

Pea Protein: Pea protein is likewise high in protein, cholesterol-free and has a good branched-chain amino acid profile. And it is vital to consume an adequate number of essential amino acids, because failing to do so will result in the degradation of existing muscle tissue.

Hemp Protein: There is also hemp protein, which is high in magnesium and iron and is high in Omega-3s.

Whey Protein: The final option is whey and other protein powders, which are popular among athletes for bulking up quickly and safely. It is significantly easier to meet the required daily protein amount by adding these proteins to fruit and yogurt smoothies. Just remember that as long as you’ve eaten enough calories and protein throughout the day, you can gain muscle without a problem.

3. Avoid Nutrient Deficiencies

Generally, fruits and vegetables are abundant in a well-planned vegetarian diet. However, any diet that does not include full food categories can contribute to a deficiency of certain nutrients. There is no doubt that a meatless diet can be healthy, but vegetarians and vegans, in particular, must be aware of two major deficits on a plant-based diet.

The first is vitamin B12 deficiency. Vitamin B12 is essential for healthy blood cell development and DNA synthesis. However, B12 is usually available in a variety of animal-based meals and the kind of B12 found in plant-based foods is not as efficiently absorbed by the body. Furthermore, low B12 levels can cause fatigue.

There is also zinc deficiency, which arises as a result of zinc being found largely in animal-based food but not so much in plants. Zinc is required for regular growth and development. It is involved with testosterone production, helps regulate hunger, and many other things for most athletes. To combat this, consider increasing your intake of nuts and seeds.

To help prevent either of these nutrient deficiencies, we recommend you take both a zinc and vitamin B12 supplement daily.

Conclusion

In conclusion, do yourself a favor by following these tips and consume sufficient nutrients so that you can feel good about yourself and get the most out of your healthy lifestyle. If you want to begin a fitness adventure as a vegan or vegetarian, read more to determine which diet programs are ideal for you.

Best Workouts to Improve Your Sports Performance

Best Workouts to Improve Your Sports Performance

Practice makes perfect, but subtract the exercise component, and you may not be living up to your maximum athletic potential. Contrary to popular belief, even low-impact sports such as golf or yoga require ample and particular exercise routines to improve your sports performance.

Remember, your equipment only contributes a fraction of the work. And no—walking for exercise isn’t going to cut it. If you’re looking to improve your overall form and performance, here are a few workout styles you need to incorporate into your fitness routine.

High-Intensity Interval Training

High-intensity interval training (HIIT) is an all-time gym favorite. It involves periods of quick sprints and slow-paced recovery zones that force your cardiac muscle tissue to increase strength and endurance, quickly.

HIIT is ideal for improving your performance in any sport, as it’s versatile and completely customizable. If you like you can even do HIIT workouts in the pool by doing swim sprints!

Strength Training & Cardio

While many gym enthusiasts will recommend separating strength training and cardio, we recommend combining the two. Why? Grouping these two together will help increase your endurance, which is vital for improving overall sports performance.

Also, strength training isn’t just an excellent test of your strength—it also improves your mental fortitude, which is an underrated aspect of sports training. The quicker you can achieve your strength-related goals, the more you will see your sports performance thrive.

Drills, Drills, and more Drills

You can never go wrong doing sport specific drills. So, in between your cardiovascular and strength training sessions, try to get in some plyometric and agility training. Exercises such as lateral plyometric jumps and dot drills do wonders for improving speed, coordination, power, and targeted sports techniques.

We recommend forward-running, high-knee drills and lateral running to engage your legs and core, if your gym has an outdoor space. Otherwise, you can easily perform in-gym workouts such as box jumps that improve your response to resistance.

Squats

When it comes to sports that require mobility, power, and balance, squats can take you a long way. Even variations like split squats improve mobility, strength, and stability, while goblet squats can improve carry-through movements in the hips and thighs.

Compound Exercises

While engaging one part of the body is an excellent way to whip it into shape, compound exercises like squats and deadlifts are more effective at building total body muscle and strength. In addition, by focusing on compound movements, you engage multiple joints at once, which improves workout efficiency.

Banded Exercises

Training with bands does more for your body, and overall sports performance, than you might anticipate. When you react to a resistance band, your muscles have to continually contract faster and harder to keep the weight moving; improving your strength, power, and even endurance. You can start by getting some light bands and adding a little tension to your main lifts once a week!

The Bottom Line

Ultimately, building strength and endurance can go a long way towards improving your sports performance. Along with maintaining a good diet, regularly engaging your muscles and building power can make you the athlete you want to be. By regularly hitting the gym and making the most of your time, you can start inching your way towards championship wins and broken records!


About the Author

Jordan is an experienced sportsman and expert at golf. Through Golf Influence, he hopes to provide accessible resources on the best equipment, performance tips, and reviews.

How to Create the Perfect Powerlifting Home Gym

How to Create the Perfect Powerlifting Home Gym

If you are a bodybuilder or a powerlifter, it is important for you to workout on a regular basis so that you can achieve your strength goals easily. But when you are unable to go to the gym due to lockdown or any other restrictions, you have the option for creating a home gym for yourself. In this way you will not have to worry about going to the gym everyday because you can work out or do exercise at the comfort of your home. Therefore, if you want to enjoy a large number of benefits, it is important for you to know how to create the perfect powerlifting home gym!

This is especially very beneficial when you have extra space in your home so that it can be turned into a gym where you will spend quality time while powerlifting. But for this you will need to buy the best quality powerlifting equipment as it will help you in performing workouts at home effectively. This is the best way of building body strength because the right kind of equipment is very important as it helps you in making real progress so that you will get the best fitness results.

What You Need

There are different things that you will need to keep in mind when you are creating the perfect powerlifting home gym. But the most important thing is to have a good setup for the main power lifts; the bench press, squat and deadlift. These three exercises are the most important for making real progress. But if you don’t have enough funds for the purchase of these gym equipment, you can always invest in used gym equipment. It will help you save a lot of money in the long run.

You will need these basic equipment for your home gym because it enables you to perform these lifts along with assisting you to strengthen these lifts. Moreover, you will get immense benefits from powerlifting as it helps you to attain raw strength so that you can perform even the most difficult physical activities.

The valuable addition of the used gym equipment is extremely important in helping you achieve your goals so that you will be able to get the best kind of results. Plus, you will get this equipment for a discount making for a great budget friendly option for your home gym. And you will no longer have to wait at commercial gyms for your turn to use any particular equipment when you have set up your own home gym.

Benefits of a Powerlifting Home Gym

There are many benefits to having your own powerlifting home gym. For one, you can workout anytime you want at your own pace, without leaving the comfort of your own home. And you never have to wait on others to get done using the rack before you can use it. That alone will help to save you a lot on gas and time.

On top of that, you can squat, bench and deadlift any and every day you want too! If you need a some guidance, check out our Strength Programs.

Conclusion

Therefore, if you are interested in enjoying all these benefits, then you should make use of used gym equipment while making your powerlifting home gym. It will offer immense benefits to your time and body.

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Core Stabilization is Key to Success in Sports Athletes

Central Core Stabilization is Key to Success in Sports

Every professional athlete understands the importance of central core stabilization. And while some still underestimate its impact on one’s exercise effectiveness, more and more people start to implement core training into their workout routine. Ask any famous professional coach like Lucas James, and they will tell you that you will not get anywhere if you do not take care of your central stabilization.

Why is that? We will discuss it in a minute. Below, you will find all the information regarding central core stabilization, how it is essential to success in sport, and the best core exercises to add to your training routine. Read on and see for yourself how to take your workouts to the next level.

Definition of Core Stabilization

Core stability can be defined as an ability to control your body position and motion of the trunk over the pelvis and leg. That allows optimum power generation, distribution, and control of force and motion along the kinetic chain.

Central stability comes in handy, especially during the rotational movements, which are
required in almost any sport. In other words, every time you swing a tennis racket, shoot a football, throw a handball, or turn when skiing, it is your core stability that allows you to do it effectively.

That is not all, though. Strong central stability also allows athletes to hold their body
positions for an extended time. For instance, if you are a swimmer, your core is vital for you to maintain your hydrodynamic line in the pool. The same goes for runners, who require a strong core to maximize their power output.

Central Stabilization & Injury Prevention

Athletic performance is one thing. However, as mentioned in the title, there is much more to central stability than meets the eye. Whether you are an athlete or not, core stability plays a significant role in injury prevention.

Focusing on central core strength will help you stabilize injury-prone body areas and
rehabilitate lower limb injuries. That is because when the core is weak, an athlete starts
overusing other muscle groups in order to generate the force and movement they want. That puts more strain on muscles and joints, increasing the risk of injuring them.

For example, various researches have discovered that knee injuries are usually associated with weak hip muscles. Those force athletes to shift weight from their trunks to their knees, making them more prone to tearing. Because of that, a majority of conditioning and rehabilitation programs have started to emphasize hip strengthening and central stabilization.

Best Exercises to Strengthen Your Core Stability

Now that we have discussed how central core stabilization works and why it is the key to success in sport, it is time to show you what you can do to strengthen your core and improve its stability. Let’s take a look at some of the best exercises you can incorporate into your training routine:

1 – Marching Hip Bridge

This exercise focuses on lumbo-pelvic stability. To perform it, lay on your back with hands placed by your side. Then, lift your hips to the bridge position. Next, lift the right foot off the floor to 90 degrees at the hip and knee. Return the foot to the floor and do the same thing using your left foot. Repeat it 20 times while keeping the hips lifted and maintaining a neutral pelvis.

2 – Supine Toe Taps

Supine toe taps is a perfect exercise for core stability. Lie on your back on the floor with your arms by the side. Engage the abdominal muscles and draw the navel toward the spine.

Then, lift your knees to 90 degrees, and on a two-count, lower your right foot to touch the floor. Perform the same thing with your left foot, and repeat it 10 times.

3 – Plank With Torso Rotation

This one focuses mostly on core strength and shoulder stability. Position yourself into the traditional forearm plank. Then, lift the top arm over your chest and use your rib cage to rotate your body and draw your hand underneath the ribs. Repeat it 10 times and change sides.

Final Thoughts on Core Stabilization in Athletes

As you can see for yourself, central core stabilization is vital for improving your athletic performance. Moreover, even if you are not a professional athlete, maintaining a strong core will spare you a lot of trouble with potential injuries. With that in mind, make sure to implement the exercises provided above into your training. Also, remember that there are many more core stabilization exercises. We have merely scratched the surface.

For more information, we recommend contacting a professional physical therapist. They will tell you everything you need to know about strengthening your core. Then, contact a coach who will ensure you do all the exercises correctly. Central stabilization is not something you should underestimate, so it is vital to make sure you do everything the right way. Otherwise, you risk severe injuries.

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