workout tips

Making A Better Budget for Supplements

It can be super hard for someone to get all of the top supplements. For one thing, it seems there is always some new thing that is out, just after you make a large trip to get what you came for. Secondly, we live in times where just getting everything done can be enough, let alone another new addition to the errand list. Another thing that I have had happen to me before is that I go to the store, have my list in hand, and forget the main thing that I came there to get! Even though, we might not all go to the same kind of shops, we know that we will all face different difficulties in getting the items that we need.

steroid results on a skinny budget

If your goals are going to be more for weight loss, there will be certain vitamins that you will want to use over other ones. Trust me, there is definitely such a thing as going overboard with what all you are taking. Worst of all, you can risk getting an adverse reaction to what you are using and could end up really sick. It is actually possible to end up taking too much of even the most helpful things for your body. Much like the sad case of the radio show contest, even water, in large enough amounts can not be good. Being wasteful with what you have already got, will not help you down the line. Another thing that can be helpful is making a schedule of when you will need to restock, and when this will need to happen.

When it comes time to work within the budget that you have, stick with the essentials. If you are unable to take the risks on trying something that might not work, then don’t! There are tons of great resources out there, if you are needing to compare prices. One of the most popular times of the year to stock up on workout stuff would be during any of the big online sales days. It is not uncommon for me to save 40-60% off of certain products, it is just all about keeping up with what discounts are going on. Also, be sure to check out which products are available in smaller sizes for a cheaper price. By doing this, you will be helping to avoid eating any big costs, if you had bought a bigger sized container of the same product.

In closing, supplementing on a budget might seem impossible, but there are easy methods you can use to make this happen. Do not use more per day than what is said to be used. You will not suddenly turn into a beast by doubling up on what you use. If anything, the only that will grow will be the odds that you end up having to go to the doctor after doing something so crazy. Plan ahead and work the costs of the initial supplements that you want to get into your budget. Plan ahead and set back a certain amount for what you are going to need, this way when you need something restocked you will not be caught off guard. Even though, you might feel like you are suffering from supplement-overload, don’t worry, it is a common feeling. Simply work these items into your budget, as you would with any kind of cost, and you will be a planning ahead pro in no time!

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New Nutritional Labels to Bring Increased Transparency

Throughout the past decade, we have seen changes in the way that products are labeled. You have to remember that the labels that show everything that is in a particular item, were not always around. As time has gone by, these labels have grown more and more sophisticated. One can pull a product up and instantly read about every single ingredient in it. It looks as if there will be some more advancements coming a label near you soon. Calling for a more truthful stance on the items that we consume every day, we continue to see more changes being made. There is a new idea being tossed around about something that is a little bit different on these labels we all see everyday.

This innovation would have a picture showing how much exercise it will take to burn off the calories of said food item. My first instinct is to wonder how they are going to fit all of this information on our, already crammed labeling system. The other part of me, that hates tracking every single thing that I eat, would actually welcome these potential new changes. My only dilemma would be understanding how they are going to fit so many different kinds of exercises on their labels. As you know, no one person works out the same way and will commonly use a number of different exercises together. For example, if all the labels are geared toward more cardio, how will people that only do strength training know how long to lift?

I think that it does take some of the joy out of indulging in junk food, which we are all entitled to. Could you imagine seeing how much effort it would take to burn off the last fast food meal you got? The thought of that alone scare me and maybe that is the goal of the group tasked with getting these labels onto products. I don’t think that certain food and drink companies will let this decision pass so easily but I guess we will just have to wait and see. It might not be a matter that the big companies are even allowed to have an opinion in, depending upon how far this measure would end up reaching. The tests that are being done on this movement, currently show that many people would actually avoid the least healthy food option, when they see it in terms of actions that they will need to take.

As there are currently some concept designs for what these futuristic labels would look like, I think that they could become a big hit. This is all being said from the standpoint of someone who enjoys and practices daily fitness. One can’t help but wonder if this message of how much activity is required to burn of that candy bar will be lost on those who have no desire to get in shape. For them, this decision to label their food or drink differently could be ignored altogether. I still think that there will need to be more accurate information presented over where the country stands with this decision before we see anything too concrete. Where do you stand on this issue? Would you like to see more information being presented on the labels, not having to do with ingredients but how long you would need to jog to burn off that order of french fries?


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Micro Workouts Form Substantial Improvements

As we all deal with our own hustle and bustle that comes with completing an average day, exercising isn’t always as easy to complete, let alone start! If you are about to pull your hair out trying to implement a legitimate workout schedule with all that you have to do, micro exercising could be the answer you have been waiting for! The theory behind this way of exercising that is growing in popularity is small improvements made over time. That way of thinking is the basis behind large changes in your life. I believe that why so many people are down on themselves is because they think that if something takes a long time, it isn’t worth doing. What saddens me about thinking like that is that, I have found, the opposite to be true. I find that tasks that take a longer time will often correlate with having the most to gain from completing said task.

New types of fitness enthusiasts aren’t going to let the nine to five life hold them back from staying healthy. For instance, one on-the-go gentlemen prefers to take stairs wherever he can, even during travel! This mindset to never let life get in the way of staying fit is inspiring. It makes me think back to all of the times I passed on exercising, just because I wasn’t near my gym of choice. It sorts of makes me feel like a spoiled brat who has more excuses than common sense, sad but true. This way of exercising whenever possible is not lost on makers of cell phone applications. You can easily find many different apps designed with the user being on the go, in mind. Be warned, however, those looking for an easy path may be better suited looking elsewhere. I remember an old fitness app that I used to use, with the goal of a quick exercise.

finding the timeI have tried various fitness programs, from the tame to the grueling, and trying a micro workout app was one of the most challenging things that I had done. I enjoy my resting time in between sets, of which I had almost none with the app that I got. Honestly, that particular app was many phones ago and I can’t currently find it on any section of the app store. No worries though as there are many more that have swooped in to take its place. After the soreness and fatigue I experienced trying to following this trend, I will be sticking with my old school style of working out. That style being the guy who is covered in sweat and gasping for air in between heavier sets.

Why I am Sticking with the Old School Approach

Sure, it could take me over an hour to finish a workout but this is my own personal speed at handling things and I am perfectly fine with that. I have no doubt that I will leaving those quick and intense style of exercise for those who can handle it, I know that I sure can’t! It is no wonder that many moms are the leading voices in favor of a new way of staying in good shape. Mothers are some of the toughest people in the world, having one of the hardest jobs imaginable. I say with no humiliation at all that while I could be seen as someone you might not want to mess with, I am a wuss compared to these fit moms, utilizing methods to exercise that this grown man begging for mercy!


workout tips

Going Back to Lifting Again Doesn’t Have To Be So Tough

First, don’t panic, taking time away from working out is very common. I have personally had to do this, when life got in the way and have always bounced back. To best determine the plan of action to take when coming back from some time away from the weights is the duration you were away. Some will freak out after being down with the flu for a couple of days that they will turn skinny, it doesn’t work that way. If you are out of action for longer than a few days, like weeks or a few months, you will lose some muscle. Once these periods of time where you aren’t lifting lengthen, the percentage of muscle lost will be higher in correlation.

I am overly positive, which is off-putting to some but let me offer you some free advice. Use your big return to getting into the old healthy lifestyle as a way to fix areas you didn’t focus on before. When I took my major break away from working out (which I hated), I was so ready to get back to a more action filled life that I cut no corners. I completely rebuilt my diet from the ground up and came back prepared with a great meal plan. In my mind, if I had to start working from the bottom, I wasn’t going to do anything that would make this journey any longer. Sure enough, after sticking with my bodybuilding type diet, I was getting big at a faster rate! In the past, the kind of accelerated growth would have taken, probably, three times longer as I didn’t take things as serious the first time around. The time before you plan that first re-entry into the workout world is when you prepare a detailed plan to fix any glaring weaknesses in your game.

Leave the Ego Outside of the Weight Room

Another useful tip you will want to remember is not to start right where you left off, in terms of weight you can move. The ego is the cause for many bad decisions being made and the gym is not a place where ego should get in the way. If you want to turn your favorite song up loud and do another set, do it. However, when you walk into a gym after not being there for three months, don’t think you will jump right back where you used to be. It might not make you feel like a macho man but start with what you can move (with proper form) for eight to ten repetitions. Congratulations, you just found your new starting point, it certainly won’t be where you finish up! The rate at which you are going to look like you used to, will vary from person to person. While one guy can get back to feeling good about himself, it could take the other guy longer. As long as you are physically putting in the effort, you will get back to where you used to be. Keep your head up and don’t let any naysayers get you down about taking on something this daunting for a second time. Instead, use the motivation that got you into the door to push through a million more of them. Also, think of this as future motivation the next time you decide you are going to take a break from weightlifting.

workout tips

Why Boxers Should Be Strength Training More Often

higher strength infoWe see so many different clips of boxers using jump rope and speed bags to get better at their chosen sport. You have viewed all of the big montages in various boxing movies. We see actors that look totally jacked sparring and doing everything that a real life boxer would be doing to train for a big fight, with the exception of one glaring omission. Have you noticed that we really don’t see any weight lifting being performed in these montages? When talking about boxing, the Rocky movies will have to come up. I remember some light lifting happening in that series, although it was mostly the evil Russian Ivan Drago.  I am not the world’s foremost boxing historian but I do remember seeing some boxers who would swear by the importance of strength training. Namely, Mike Tyson, one of the sport’s most notorious figures and a powerful puncher, he would lift weights to help him attain such power. I do think that a big part of success in boxing will come down to genetics. However, that doesn’t mean that certain attributes can not be trained and worked on, until they hit their full potential. A boxer might think that, as long as they are doing some kind of weight training, that they will be a power puncher in no time. While it is great to implement weights into any type of training program, how you lift is just as important.

Any aspiring or professional boxer will need to make sure that they are lifting for strength, not size. Sure, it would look great if you were walking out to the ring. A massive figure with a hulk like physique could make any opponent potentially quiver in their boots. If you want to last more than one round, the weightlifting that you do will need to contain weight that is heavy, at low repetitions. While not being the best for looks, this kind of training will create more strength, putting much more force behind any kind of swing.

To illustrate this point, watch a boxing match that consists of two different body types. The first thing that comes to my mind is one of the Ali vs Frasier fights. Ali was made up from a skinner build, with very good definition, while Frasier had far more mass than his opponent. As historians know, Ali was able to beat his opponent (in one contest, at least), even though his was much smaller. I don’t think that every boxer needs to lift weights, seven times a week, but weight training should still be an essential piece of their training schedule. As long as you training to increase your strength, performing lifts are not going to make you worse at a sport, on the contrary, more punching power is something that every boxer should want to have.

The importance of cardio, in any sport, including boxing is extremely important. When talking about this sport, there are different weight classes. Depending upon which weight class a fighter is in, will determine the times that they need to lift some weights. In most cases, the heavier weight classes, like heavyweight, will require more lifting to ensure that their strength matches up with their natural size. When talking about the lower classes, you will see fighters that have less mass but are more toned up. This amazing tone is the results of much cardio being done.

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Defending the Instagram Post of Fit Personality Chontel Duncan

Setting aside all of the news we have been hearing about candidates slinging dirt in every way possible, there is another person being targeted. Setting aside politics and talking about fitness, a mother-to-be has drawn the ire of many just by posting some workout videos? How did this firestorm come to be, with many leveling some serious claims against her? The video that Chontel Duncan had put up on her Instagram was of her doing some moderately intense exercising, the key to this story was that she was visibly pregnant. Only she knows all of the details but she has apparently received some quite hateful responses to a seemingly innocent video.

This is one of the best examples of people jumping to conclusions that I have seen. Folks, Chontel is a fitness model, do you think that she would take any unnecessary risks? I don’t think that someone like her, whose job it is to be in killer shape, would do anything to put herself or child in danger. Sure, if I was in her shoes, I wouldn’t be in a gym but we are all different. This story has been looked upon with everyone focusing on the mental state of this woman that we are blinded to something very important. Instead of only focusing on how this mom chooses to exercise, shouldn’t we be disturbed at what people would attack a perfect stranger.

Why Everyone Needs to Chill Out for a Minute

Duncan has stated that there is a group of professionals monitoring what she should be doing while with child. After a bit of looking into this woman’s career, I am sure that she can afford some high-level pros to help her. I don’t think that we need a bunch of keyboard warriors hurling insults at a woman just trying to stay healthy. I have dealt with being bullied by people behind a keyboard and it isn’t fun. It is easy for someone to do the name-calling and insulting but when tables get turned, it doesn’t feel that easy at all. After what I have read, these barrages of hurtful words are not going to stop Chontel from living her life, so why not move on to something else? Let’s stop attacking her and put all of this behind us. Trust me, you are doing nothing but stressing out a woman by continuing with these needless attacks. There was a big incident that the Reddit community picked up on, where someone with Autism was being bullied relentlessly, for no other reason than immature people trying to be funny. It only seems that now, there are a big group of people with nothing better to do, that are acting like they wrote the book on being fit.

It isn’t unheard of for someone who is carrying a baby to do some light working out. I don’t see her trying to set any records, probably just some maintenance work.  After hearing about this, I had to watch the video for myself. Sure, she is using a dumbbell, so there are elements of weight training that is taking place. I am not a genius in the subject of anything having to do with maternity but I know stress isn’t all just physical. I am sure that leaving a pregnant woman a bunch of hateful messages probably is doing more damage to her, than some light exercising could do.

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Could Workout Technology Be Telling You Too Much?

Have you been getting a little obsessed with what your fitness tracker is telling you? You are not alone, as it appears that many are watching what their tracker tells them, like a hawk. There is nothing wrong with keeping tabs on how much effort you exert, as long as it isn’t taking a toll on your self-esteem. Everyone and their cousin seems to have a Fitbit, Garmin, or other device that give you all sorts of information, based on your movements. Welcoming the insight with open arms, most of us don’t have any issues with having our activity (or lack thereof) tracked and reported to us.

Things aren’t all going according to plan, as some users are finding these trackers as a source of humiliation. Body image is what you see when you look at yourself. Throw out all of the measurements and strength numbers, your image is only concerned with how you physically appear. If someone has a bad body image, they will always see areas of improvement and flaws. Even if you have two people are in perfect shape and look the same, one may think that they look flawless, while the other person will only see the negatives.

When Keeping it Real Goes Wrong

For those latter people, a tracker can start out as a friend and can turn into a hated enemy. This all occurs because someone with a low opinion of their own shape is not going to handle having every flaw reported to them, daily. Sometimes body conditions can crop up from being ridiculed in the past. Whether it was a mean name or someone pushing them too hard, a Fitbit can bring up these feelings from the past, leading some to push themselves to a borderline obsession. Over-exerting oneself, in order to appease an app is not the ideal way to stay healthy. Some are even being sent to the doctor because they overdid it, trying to meet the new daily or weekly goals, set by a fitness tracker.


I have one of these myself and love being able to have something else track everything that I do, so that I don’t have to. I would say that I have thicker skin than some, which makes being told to push myself more a comment that doesn’t bother me. I could see where others, who are suffering from physical or psychological issues to have an opposite reaction to the ongoing critiques. When people are told that they need to be doing more, then get hurt because of it, it doesn’t mean that the trackers are to blame. I don’t have any image issues, making it hard to speak for those that do, but there has got be some kind of common sense to apply here. If you’re Fitbit is telling you to run and you feel abnormal pain, don’t run! I don’t like reading about people wanting to jump out of their current workout regimen, due to what a program recommends you do. Maybe all of this is a concern that makers of these trackers should listen to. These reports remind me of what happened when the Wiifit video game was released for the Wii gaming system. This product had a scale that came with this game, in order to accurately track your weight. One big flaw with the weight tracker was that it only tracked your actual weight and not your BMI. The body mass index is a better indicator, when looking at amount of fat versus how much you weigh. It was no surprise that when I, a bulkier weightlifter, stepped onto the scale that the Wii was calling me obese. I laughed it off but I would be lying if I said that it didn’t get to me, even if just for a minute. Putting in everything that I had, to only be told that I was considered obese is not a good memory.

workout tips

Is It Possible to Train Your Brain While You Exercise?

I am sure that you have heard nearly a million ways that you can work on how your body looks. What if I told you could get fitter, while also giving your brain the workout that it so desperately needs? Luckily, there has been some new studies and the results from them point out which exercises are able to tune up the old noggin. There was actually an amazing series of tests that we run, in order to best determine which specific kinds of exercise were best at bringing about increased brain activity. There were all kinds of exercises being tested here, from cardio to bodyweight training. Sorry to all my fellow weightlifters out there, but the results show that cardiovascular exercises was where it was at, in terms of the highest amounts of brain activity while being performed.

I guess that the senior citizens that I always see walking around at my local mall were on to something after all! In all seriousness, the results of this study are a great incentive to anyone that is on the fence about whether they should be running or not. You owe it to yourself, and your brain, to give them both the kind of activity that they so need. Something of note for all of these tests that were run is that increases in brain function directly correlated with how many miles were run. I suppose that now we can add the ability to exercise your brain as another incentive to get you running. Not only great from staying nice and trim, cardio is also great for keeping your heart healthy.

train the brain

As we all get older, our brain can begin to dull a bit, if not maintained properly. Think of your brain like a car, if you had a vehicle that you never put any time or effort into its upkeep, how long do you think that car will hold up? Stress is something that we all have to live with, at one time or another, running can help to fight off those stressors we have from everyday life. Be sure to read more about the study, over at the website of the New York Times, this is something that really should not be missed. The implications of these studies and how they will be used to further discuss the benefits of running, especially among older people will be known for years to come. If you want to start training your brain by utilizing your own two feet, assess your current ability to run. Never start off sprinting, as that will burn you out quickly. Instead, stick to something that is made up of walking in place, or slowly jogging. As you begin to see what your endurance levels are, you can adjust the fine spots of your regimen, in order to increase your jogging ability over time. I do have to say that I am surprised that lifting weights did not do more for raising the levels of brain activity, this does not bode well for the whole dumb guy lifting weights stereotype! The next time that you forget why you walked in a room, lose your keys, or have your brain just generally work against you, go get some running shoes on and go for a jog! You might just end up coming back from your run smarter than you were before!


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Why I Love Blink Fitness’s New Positive Message

There is a change coming to the way that you look at the next fitness billboard you see. Blink Fitness, a newer fitness chain, wants to deliver a new message than what you normally see. Their slogan is every body happy, meaning that everybody can be happy by working out here. This isn’t all that they did for their cool new ad though, they chose a different style than most anyone has. Blink’s concept is that they want this to be the place that any person can feel comfortable going to. I have, for a long time, stated that the very act of getting fit needs to be more of a community than how selfish it is known for being. This chain of gyms takes this to a whole new level by using normal people for their ads. Long gone are the days of the perfectly tanned and toned models that only make you feel like garbage about your own self-image, now we see regular people and I think that this is a welcome change. Who wants to look at a billboard of someone who is so far ahead of them, in terms of body composition. If it were me, I would only look at that image of the golden hair person in the shape that I want to be in and be driven away from going there.

A big issue for people who are only beginning to get fit is the body image issues that comes with being new at something. For most things in life, if you are new at something, no one can physically see that you haven’t tried something before. However, if you walk into a gym and it looks like a casting call for the new Expendables movie, you will have to fight the urge to just get back in the car and hit up McDonalds on the way home. If you are looking for a new place to workout, I haven’t been there, but Blink Fitness looks like a great one to go to. Apparently, the prices at this chain are very reasonable, another reason why they want to cater to everyone. Hopefully, this will lead a trend of average Joes going to this chain versus another gym loaded with people who look like they haven’t had a cheat meal since 1998. Here is the commercial, if you want to see it for yourself, I am still laughing.

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Instructors Choosing Hip Hop for Fit Classes

There is no doubt that dance classes are a great way to get people to perform aerobics that might not normally. The mere idea of dancing to music is certainly nothing new, but one particular genre seems to be changing opinions. Gaining more of a following than it has since its inception, hip hop is becoming more widely accepted by just about everybody. We aren’t sweating to the oldies anymore, people are now taking hip hop dance classes, not just to learn some new dance moves. So, why has this craze for rap music suddenly taken nearly every fitness center by storm? Having studied some music in by spare time, I wanted to look closer to help explain what is happening.

rap combined with dance

The date when the first hip hop album or song came out has been something that not many can agree has a clear answer. Through its gritty roots, this genre of music has risen up from obscurity and is now all the way at the top of the music charts. As the audience for hip hop began to expand, it became more accepted, even by those who had shunned it in the beginning. One reason that the hip hop fitness camps are being filled by more people could very well be due to the general tempo. In most cases, hip hop will have a more upbeat sound combined with a faster tempo. Have you ever tried to listen to nothing but ballads while you are training? If you have, you will know that it really doesn’t bring about the biggest feelings of that attitude that you need to go into beast mode. A song that gets you to want to move your body, whether it be dancing or feeling motivated, it is something that needs to stay in your workout playlist.

If we take the subject of tempo off of the table, another big positive for placing hip hop in fitness centers everywhere is the lyrics. Hip hop has always had a certain swagger and confidence that has always been all its own. In most places, you aren’t going to hear the more obscenity laced hits but the general message will still hit home for you. Hearing the same old messages of love can only do so much when you are trying to get your mind into the mode it needs to be in to challenge yourself. Lyrics from hip hop will generally have to do with some sort of obstacle in the rapper’s way. It is much easier to relate to hearing a song about aggression than it is to hear some old and cheesy ballad about missing an old love.

If your musical tastes have not tried hip hop yet, do yourself a favor and pick just one artist. Look through all of the hundreds of lists of great songs from that genre and listen to them. Try looking through some of Eminem’s catalog, take this from someone who goes into a whole new world when I throw one of his playlists on. All this coming from someone who used to listen to nothing but country music, growing up in the southern states. Anyway, the rise of one genre of music is easy to make sense of when we look at the close relationship between the mindset needed to succeed and the music that we choose to listen to.


Cardio Exercises for People Avoiding Them

One of the burdens that you can encounter when living a fit lifestyle is when it is time to do cardio. You can hide behind those weights for a while but, eventually you will need to lose extra body fat. I fought it tooth and nail that I would ever get on a cardio machine. After still having some extra fat around my stomach, after lifting weights for years, I thought it might be time to start thinking about adding some cardio to my weekly planner.

  1. Jogging

Before you start groaning, hear me out. Jogging is one of the best ways to drop weight fast. I have seen it so many times, with my family and people that lived nearby me. One of my family members was starting to get really big, it was hard to watch. He knew that he had to stop this cycle from continuing, so he started to walk. At first, he started small and did what he could handle. From there, he started walking for only about thirty minutes, every night of the week. Everyone that knew him left him all kinds of messages about how great he looked. The beam of a smile across his face after hearing all of those compliments was a sight to see. As for the people that lived near me, I watched a man go from an overweight and nerdy type, to an amazing athlete, in about 3 years. Every morning, I would leave my neighborhood and see this man walking. At first, I admired the confidence that he had to start. You see, a lot of things that you want to do in life you can, you just have to find a starting place. Yes, it might be awkward at first. You might not feel like you know what you are doing but that is the point of journey.

  1. Treadmill

One of the best things that I have used to get me through some rough days was to think of a task, like you would a game. If you don’t think that the treadmill is something that you want to do, turn on one of the televisions and zone out. Don’t even take the time to think that you, who hates it, is doing cardio. Turn on your favorite show, listen to an album you haven’t caught up on, and feel great knowing you are dropping some unwanted weight. With the advancements in place, you can actually have it made to be felt like you are walking around on a street.

  1. Bicycling

Standing up isn’t for everyone, it is a lot of work. Sometimes, you just want to sit down while getting the same great post-workout feeling. If the previous two choices aren’t doing much for you, try using a bike at your local gym, you might like the change of pace. Even the bicycles are pieces of machinery that come equipped with music players or television screens. See, there are all kinds of cool things being put in place by some of the smartest people out there to make our workouts enjoyable!

If you start thinking about doing something a bit different to change your shape, use one of these options to make it happen. At the very least, you can say that you tried something new, whether you like it or not will all be up to you.