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Four Steps to Choosing the Fitness Program for Weight Loss

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Fitness programs are a dime a dozen. However, as with the diet plans for weight loss, not all fitness programs are created equal to everybody’s needs, wants and preferences for physical activity.

And it is not to the best interest either of the individual to dismiss an exercise program in favor of diet plans only where weight loss is concerned. As mentioned in a previous article, physical activity is one of the three critical parts in losing weight effectively with the other two being a healthy diet and lifestyle habits. Fortunately, there are four steps that can be followed when choosing from among numerous exercise programs.

Assess Your Physical Condition

Experts recommend medical consultations when assessing your physical condition in relation to choosing an exercise program. This way, medications, underlying medical conditions and other health issues can be addressed and then correlated with the chosen fitness plan. It must be noted that there are certain medical conditions not suitable for certain exercise movements (i.e., people with a heart condition are advised not to engage in interval training while individuals with joint problems must stay away from high-impact exercises).

Set Your Fitness Goals

With clear fitness goals in place, you are in a better position to choose the most appropriate fitness program for obvious reasons. Keep in mind that the fitness plans can be customized depending on your evolving needs from physical exercises.

Obviously, your first goal is to lose weight for health purposes. Cardiovascular exercises play a more important role during the early phases of weight loss since the main objective is to burn calories, melt the fat and speed up the metabolism. When weight loss has been achieved, strength training exercises are gradually introduced with the main goal being to tone the muscles, provide definition to the body and strengthen it.

Consider Your Personality

Many weight loss watchers make the mistake of choosing a fitness program because it was popular with their family and friends as well as endorsed by their favorite celebrities. The result is quickly dropping out of the program because it was not as enjoyable as expected given their personal likes and dislikes in certain physical activity.

To avoid making this mistake, you have to think of the physical activity that you enjoy the most and then find a fitness program that corresponds to it. For example, if you like dancing, then excellent choices for cardiovascular exercise include aerobics, Zumba and dance classes.

Look for Variety

Let’s face it. Doing the same exercise movements over and over again leads to boredom and, consequently, to dropping out of the fitness program. Plus, repetitive movements increase the risks for injury to the tissues, muscles and joints as well as develop only one part of the body.

Experts suggest looking for a fitness plan that provides variety to the physical activities including changes in speed, duration and challenge. For example, instead of just swimming, add walking and running. Or adopt an interval training method for running. Better yet, alternate … Read More

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10 Health Benefits of the Football Sport for Men

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If you want to play football, you need to have a few characteristics, such as agility, footwork and endurance. The benefits of this sport can’t be counted, though. Although the game is popular in Latin America and Europe, Americans are also developing interest to participate in the sport. Every game has its benefits and football is no exception. Let’s take a look at some of the main benefits.

Aerobic Capacity

You need a higher degree of stamina in order to run for 20 minutes. So, football players have a great deal of aerobic capacity. They can walk or run for hours without getting tired. So, playing football will raise your aerobic capacity.

Heart Health

On average, a player runs for at least 5 miles throughout the game. So, the constant running, jogging and walking boosts the heart rate of the players. In other words, football is good for your health as it prevents the accumulation of plaque in the coronary arteries.

Muscle Tone and Body Fat

If you want to burn fat, it is one of the most appropriate sports for you. The reason is that it works your heart and muscles in more ways than one. Apart from this, the game helps you burn fat and build muscle mass.

Muscle Strength

During football, you don’t need much body strength for kicking, twisting, jumping and turning. Due to these activities, you develop muscle strength.

Bone Strength

As a general rule, as you get older, the density of your bones comes down. During a match, the repeated loads on your whole body make your bones stronger. So, if you want to keep the strength of your bones, make sure you play it on a regular basis.


Coordination is a must for success because of the shifts between sprinting, running, and walking over and over again. Complex movements, such as passing, turning and dribbling also help you improve your coordination during the game.

Sharing and Teamwork

Although fitness goals are personal, all of us can benefit from football. As a matter of fact, your ability to work with other players to achieve a common goal goes a long way.

Brain Function

Since football is a fast-paced game, it helps you improve your self-discipline, persistence, and concentration skills. Even if the tempo slows down, you are after territorial advantages. You position yourself to get a pass or defend a certain area from the opponents.

Self-Esteem and Confidence

If you develop your endurance and physical strength, you can develop your confidence as well. With a higher self-esteem and confidence, you can perform well in friendships, family life, career and school.


You can play it anywhere, anytime. Since it’s not a prohibitive or expensive sport, you won’t have to meet strict requirements. As a matter of fact, it’s a relatively simpler game.

So, if you want to enjoy all these benefits, we suggest that you build a team, get out and play it. Hopefully, you will be able to get the most out … Read More

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5 Tips To Hire The Right Personal Trainer

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Not all personal trainers are good. Some trainers are good while others are not-so-good. If you have made your mind to hire a good personal trainer, know that this decision can change your life. So, it's not a good idea to hire one without thinking. The tips given below can help you hire the best personal trainer. Read on.

1. Get references

Making your decision based on the reviews posted on the blogs of personal trainers is not a good idea. Instead, what you need to do is ask the trainers to give you the contact details of at least two clients they served in the past. Do not just rely on the pictures and testimonials as they may be fake. Make sure that you go with a trainer who is honest, qualified and experienced.

2. Do not take your credit card with you

You may not want to keep a credit card in your pocket when making the final decision. This will help you avoid making any rash or emotional decision and you will not regret later on. Actually, the thing is that gyms of today have become a lot better at convincing potential clients to sign up.

This decision should not be made in haste. A good personal trainer may change your lifestyle. You may want to consider all your options before using your credit card to make payment. You can find a good personal trainer through word of mouth or by visiting your nearby gyms.

3. Convenience

While it is worth traveling long distances for a good trainer, you may want to consider your convenience as well. If you are a beginner, we suggest that you spend at least 30 days seeing your trainer for two to three times per week. This will help you establish your base and develop good habits. If you do not want to meet your trainer many times in a week, we suggest that you do not think about a lot about their location.

4. Be skeptical

If a trainer wants to sell you something on behalf of a company, you should be a skeptical. In gyms, multi-tier schemes of marketing are all the rage. Mostly, the supplements are overpriced and low quality.

5. Budget

Keep in mind that the services of a good personal trainer are invaluable. The service charges of a professional may vary. The lowest service charges can be $ 25 per hour. Location is an important factor that can help you determine the service fees.

A specialist trainer is high in demand; therefore, they will charge you more. Aside from this, if you have a compulsion, you may have to pay a bit more and hire the right trainer. The fees of the professional also depend upon their experience. Moreover, if you already have a little bit experience, you can go with a less experienced personal trainer. Make sure you search for a pro who knows what coaching is all about.

So, if you have been looking for … Read More

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