IMPROVING YOUR MOOD AND MEMORY VIA EXERCISE

IMPROVING YOUR MOOD AND MEMORY VIA EXERCISE

If you take an inventory of how you spend your days, you will notice two distinctive features; there are days when you are most productive and beaming with insane energy levels, and there are other days when you don’t even want to get out of bed.

Let’s stay on the positive here and dissect your most productive days. On such days, your energy levels were off the charts, and your thought process was clear. So, what could have been the reason for this? Maybe you had a good night’s rest, or you had a great workout session at the gym the previous night, or it could be that you ate a healthy breakfast. You see, all of these aren’t just isolated events. There is a striking correlation between having a healthy mind and a healthy body as well.

Having a productive mental health will depend on just how you nourish and move your body. A healthy body is firmly connected to a healthy mind, and the evidence is clearly illustrated below;

 

Exercise makes you energized, not exhausted.

As simple as it is, this is something most folks aren’t aware of. Exercise helps to increase your blood flow, and keep you alert all through the day more than any beverage can. When you are continually moving all through the day, or standing up at regular intervals at your desk, or even taking a casual walk in the office can help you navigate any afternoon slumps and enhance your productivity levels.

Your brain needs its fuel to function.

Your brain is one engine in your body that is constantly working, and as such, it needs its constant supply of fuel. Primarily, your brain requires a healthy dose of carbs, and by healthy dose, we mean veggies and fruits, along with food-rich in fiber such as beans. These foods will help you stay productive, and alert as well.

Moving first helps you learn more.

If you are observing memory lapses now and then, then take a bird’s-eye view of how you go about your day. It is recommended that engaging in an exercise as little as a brisk walk can help you handle high cognitive function tasks effectively.

Exercise can help you get over your depression.

Exercise has always been an essential key in combating clinical depression and mood swings. A small dose of exercise can go a long way in helping you regain focus, and that feel good factor about yourself. As a note of caution, if you feel depressed or you observe any symptoms of depression, please visit a medical professional for proper diagnosis.

 

Final words

Your optimal health is a combination of your mind and body; if but are in good shape, then you can be sure of having a productive life. Never underestimate the importance of taking good care of yourself. After all, you can only take care of others, when you take care of yourself.

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3 Workout Goals all guys should have

Guys who workout usually have workout goals that are aesthetically based. Today we discuss 3 REAL workout goals all guys should be thinking of!

The gender differences in physical activity participation are enormous. Though the participation is higher in males, a whopping 87% of the male population still does not pursue physical activity daily. This poses a great risk of obesity and the related ailments.

These three fitness goals should be on your list whether you are a newbie or oldie to the world of physical fitness.

Improving Cardio

Cardio aims to improve health by strengthening the cardiac muscles. Regular cardio improves heart and pulmonary health, increases stamina and HDL levels and decreases LDL levels. Consider joining Menstrong.com to gain access to well planned out workout training system!

  • Jumping Rope at a moderate pace burns 10-15 calories every minute. With low financial investment and higher control, it improves agility and bone density.
  • Planks burn stomach fat and strengthen your shoulders and back.

Here is a workout video that you can follow:

 

 

Strengthening Back Muscle

31% of men are prone to lower back pain which hinders their ability to conduct day-to-day activities. Prolonged back pain from stress and physical strain can lead to inflammatory conditions such as arthritis, osteoarthritis, and spondylitis. People frequently undermine the lower back while they continue to work on their upper back. This 25-minute video will help you strengthen your lower back and give you a list of do’s and don’ts for taking the first step.

 

 

Controlling Hypertension

The prevalence of hypertension in men in 2010 is 31.65 per 100,000 worldwide. The results were published as per a literature review of epidemiology studies conducted between 1990-2010. WHO recommends a moderate aerobic activity of 150 minutes per week or 75 high-intensity work out for adults. Following are some exercises available at the disposal:

  • Jogging or brisk walking, a moderate activity that sets the tone for increasing endurance will definitely help you in embracing a full-fledged exercise schedule
  • Swimming combats overheating and is easy on the joints. It improves circulation which, in turn, curbs high blood pressure.
  • Active sports such as tennis, badminton or basketball strengthens the heart over time. However, existing hypertension patients must seek medical attention and regular monitoring while pursuing active sports.

 

Fitness comprises of both mental and physical aspects. You will witness the change for yourself in you as you progress on your journey. Start your journey today at Menstrong.com

 

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ENHANCING WORKOUT MOTIVATION

Let’s discuss how to UP your workout motivation

Similar to life, we all tend to face lots of challenges during our quest for a fulfilling fitness life. These moments are most times geared up by outside influences, which may sometimes create negative impacts on our mental state and invariably leads us into procrastinating our exercises. If it becomes a habit, we find ourselves being inactive and trapped. So today we’re going to share some motivating techniques that will help you get on the right track with your exercise and enhancing your motivation.

Set goals

Setting goals gives your life direction, bolsters your motivation and self-confidence. Set goals and create strategies to ensure you execute these goals accordingly. You can decide to set a goal to do a hundred push-ups daily, by increasing your number of repetitions and with consistency; you can quickly achieve this goal.

Join a Team

Registering for exercising sporting events made up of a community of people enthusiastic about exercises will certainly motivate you. These groups of people will also motivate you into training along with them, especially in preparation for a competition. You could take up sporting activities such as basketball, dodgeball, flag-football, etc. Training for numerous events with precise timelines will propel you towards exercising and keeping fit.

Incorporate movement all day

Low impact exercises such as walking, skipping, hiking, running, yoga and lots more are effective ways of managing the overall health and weight of the human body. Instead of taking a cab or driving to your place of work which is a few miles away from your home, you should occasionally take a walk. Sometimes take the stairs instead of the elevator, jog/run to the close by grocery store. These exercises are perfect ways of enhancing your exercising motivation thereby producing excellent results.

Partner-up

Look for a training partner who ‘s committed to training, to work as a team. The aids in ensuring that you stay motivated as you wouldn’t want to fail your partner during training and your partner wouldn’t also want to fail you. Partners are great motivators, and morale boosters. You and your partner can decide to set some penalties for misconduct; this is another excellent way to keep you on track and motivated to keep up with the practice.

Challenge 

Always take note of your weight at the beginning of an exercising circle and some halfway through it. This is yet another motivating factor. If you notice that you lost a couple of calories within a given time frame, you will certainly be motivated. You can get to know how much weight you’ve lost ever since you starting exercising by utilizing a clothing item. Get a piece of cloth, wear it at the beginning of the event and wear it again after a while (a week or more), you will undoubtedly see some changes.

Organize an Event or join one 

Organize an event around you and your colleagues at work or friends. For instance, you could set aside every last Sunday of the month to visit the 1000 steps with these friends. You could also run a mini boot camp such as going to the local park where you will have to set up circuits. If this becomes a yearly event, it will event build up. Or you can just visit the park for a game of Frisbee or soccer.

These are a couple of ideas to help assist you in staying motivated with your exercises. If you can adapt these, you will realize how easy it is to exercise and stay fit – consistently!

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Weight loss Without Exercise? Do these 15 tips now!

Weight loss without even exercising?

Sometimes exercising cant be done, so try these 15 tips for weight loss

Whether you have a weight loss goal for a wedding, new job, vacation, or just because you want to lose weight, today we’re going to discuss how you achieve your goal…without exercise. Although it sounds crazy right now, allow us to explain because these tips will really help!

Limit Meals – In recent years, the rumor has been that we need to eat more frequently to boost metabolism, but studies have now shown this has no impact at all. Therefore, we recommend limiting your meal count to four to restrict calories and make it easier to track what you eat.

Raw Fruits/Vegetables – Before every meal, eat two raw fruits/vegetables and you’ll pre-line your stomach. Since they’re packed with fiber, you’ll only need a smaller meal to feel full.

Track Calories – Although this can be a little irksome, there are now apps and websites that make the whole process easier. If you do not see results, simply reduce your calorie intake, this is a sure way to weight-loss.

Drink Water Before Meals – Not only should you drink plenty of water, you should do so around 20 minutes before each meal. In a recent study, those who consumed water before a meal lost nearly 45% more weight.Weight loss

Limits Calories Per Meal – As we know, calories are the main determinant of weight loss even though metabolism and hormones play a role. If you can limit your four meals to 300 calories, this comes to 1,200 calories per day; 1,500 with the right fruit and vegetables.

Drink More Than Two Litres – In addition to before your meals, you should be drinking all day, and we recommend more than two liters. Not only can this boost your metabolism, but drinking water can also burn calories.

Limit Alcohol – Did you know that alcohol limits your weight loss ability? If you’re enjoying some company, go for red wine as opposed to anything else because it offers anti-aging benefits. Elsewhere, limit all champagne, beers, and spirits.

Fat-Burning Foods – To boost metabolism, there are actually some foods that’ll help so not all calories are equal. If you consume 150 calories in vegetables, this is very different to 150 calories in a cake.

Cook Yourself – When you take control of your eating habits, you know exactly what’s going into the meal. If you constantly eat out, it can be incredibly difficult to track calories.

Serious weight loss when you lose the sugar – Without cutting sugar completely, weight loss becomes tough. We aren’t just talking about table sugar, and we mean processed foods and all the fancy names manufacturers use to hide the ingredient in food AND drink.

Intermittent Fasting – If you haven’t heard of this trend, you’re only allowed to eat during an eight-hour window while fasting for the other 16 hours. Once again, it becomes easy to track calories, and you can reduce belly fat in no time.

Don’t Give Up I’ll work hard during the week and then start again on Monday; this is one of the most common statements among dieters. If you really want to lose weight without exercise, stick to the plan at ALL TIMES.

Regularly Weigh Yourself – Each morning, get into the habit of weighing yourself, so you remain motivated. As you reach the goal, make it less frequent, so you aren’t obsessing.

Watch Out for Drinks – With calorie-counting, people tend to focus on food while not realizing drinks can be just as dangerous. For example, you should be looking to avoid soda (and diet soda), beer, milk, fruit juice, and energy drinks.

And of course consider Exercise – Finally, while all these tips will certainly help you to lose weight, incorporating exercise to the mix because it allows you to boost metabolism, prevent muscle loss, control appetite, and strengthen the bones!

4 STEPS THAT GUARANTEE ABS (+BONUS AB WORKOUT)

4 STEPS THAT GUARANTEE ABS (+BONUS AB WORKOUT)

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Strength Gaining Mistakes

Strength Gaining Mistakes

Top Workout Mistakes Made When Trying To Gain Strength

93

Not enough intensive weight.

 If you don’t boost your limits, the results will take much longer. The secret on working with efficiency is using the right set of weight for your body, something that is not beyond your capacities but will not either be a easy game. If you work always with the same set of weight your body will stop growing muscles because it will finally reach a balance of resistance offered by the endurance of your body. When you don’t have to adapt anymore, you body won’t keep adapting of course! Gaining strength is about evolving your body and you have to challenge it. If the exercise is too easy, increase the amount of weight.

 

Not enough rest

When you work out, your body is actually destroying your current muscular fibers and rebuilding new ones, stronger and bigger. This whole process is like getting sick, your body suffers an aggression and need time to restore its forces. To work out you have to pay special attention to the muscles you have been working on. Your body requires good sleep, during which the new muscular fibers will be established for real or deteriorate. And is very important to sleep boosted with the right nutrients, proteins. Have a healthy, protein rich meal at least 2 hours before you go to bed otherwise you may experience muscle catabolism (breakdown).

 

Not enough sets

 

And just like the weights, the way, the amount of time and speed of exercises is very important to challenge your body. As you progress, the number of sets will either increase or get stationary with an increased number of weights, just to later also have its numbers of sets also increased. Once again, if things are too easy, you have to make it harder and increase the amount of sets.

 

Not enough exercises

 

Let’s say you are looking for gaining muscular mass on your lower muscles. Squats will work out your frontal muscles in the leg, the lower buttocks, but what about the rest of your lower muscles? You must not stick to a limited pair of exercises but find a complete combination of exercises that will take care of everything and be sure you are working everything. Sometimes you feel you are not getting that much muscles because you are simply working part of them!

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3 Legit Reasons You Should Work Out

450-450 пустой

3 Legit Reasons You Should Work Out

 

1. You should work out to make your life easier. 

Being stronger, leaner, happier, and more capable can make for a more manageable life:

Your boss needs you to get that box? Yes ma’am, you can get that box.
Your neighbor needs you to rearrange his furniture? Damn right buddy, you’ll move that couch. Your homeboy needs you to carry him home from the bar? Saddle up, cowboy.

Training increases your capabilities. That’s the law of progressive overload — lift something a little bit heavier each day, get a little bit stronger. Run a little faster each day, get a litttle bit, um, faster. A body that is increasingly capable makes for a life that is increasingly manageable (read: awesome).

 

2. You should work out because it helps you win at life. 

Setting and achieving goals inside the weight room helps you set and achieve goals outside the weight room. The goal-setting/goal-accomplishing cycle is a learned trait. From a very early age, winners start to reinforce this idea that if they set their mind to something and tirelessly work towards its accomplishment, the outcome will be positive. Initially, these victories are small. But eventually, the accomplishment (or foundering) of our goals comes to define our life. This same cycle repeats itself on a daily basis with our exercise. For example, if you’d like to be able to be able to do a pull-up you might:

Do seated rows.
Recover.
Do inverted rows.
Recover.
Do lat-pull downs.
Recover.
Do assisted pull-ups.
Recover.
DO A PULL-UP.

Set-work-achieve-rinse-repeat. The more you reinforce hard work with a positive outcome, the more you think of yourself as a winner. If we get good at winning at exercise, we can be good at winning at anything.

 

3. You should work out for your family and friends. 

I don’t want to get too sappy (it’ll ruin my street cred) but the people closest to you rely on your love, energy, and compassion. Mismanaging your body is a disservice to them.

This holds true for young mothers, aging grandparents, or loving husbands. Taking care of your relationship with self is the first step towards taking care of your relationship with others. Making time for exercise is absolutely, positively, in NO WAY an act of selfishness. Quite the opposite: It’s an act of generosity. The people around you deserve your best. The best version of you is a version that is constantly challenged and improved with a kick-ass exercise routine

3 Ways to Boost Your results in the gym

3 Ways to Boost Your results in the gym

boost

Not satisfied with your current workout or wanting to burn off extra calories? Why don’t you try:

 

1. Jump Training: Also known as ‘plyometrics’ and favored by martial artists. Plyometrics are a series of jump-based, explosive exercises designed to get the heart rate up quickly, and fast heart equals more calories and fat burned away! As a bonus, jump training excels at targeting your agility and twitch muscles to give an exciting and challenging workout. Be sure to learn the ropes of these high-impact moves first, since proper form is essential!

 

2.  Use your body weight (use everything): It’s easy to focus on the lower body with cardio exercises like biking, elliptical, or stair climbing, but burning calories is easier if you get the upper body involved as well. Pump your arms when running or use elliptical with moving handles, for instance. You should also try adding upper-body exercises like T-bar rows, medicine ball thrusts, or bench presses to your routine. Mix and match what you like best until you find the full-body solution that you love! Just remember: more muscles moving means more calories burning.

 

3. Up the Intensity: Moving out of your comfort zone helps build cardio and burn calories. Kick the incline or resistance on your gym machine up a notch and try an uphill path on your jog. A high intensity workout can burn fat for up to 11 hours after you stop, according to the 2002 Journal of Medicine & Science in Sports Medicine. Don’t worry if you aren’t up for high-intensity workouts, though. Simply increasing your pace, even by a small margin, will still give improved returns. Also Mixing up your workout by shifting between high and low intensity exercises is actually better than going steady-state. Both your calories burned and overall fitness improve more when you pace yourself, not to mention it helps your endurance!

Did you find these tips helpful? if so please share the article.

3 things you MUST-DO to get the BEST out of your workout

3 things you MUST-DO to get the BEST out of your workout

 

must_do_workout

 

 

 1.       Prepare your routine

WORKOUT_TEMPLATE

It’s boggling to me on how much people simply freestyle in the gym and wonder why they don’t see results. If you don’t keep track of your workout you cannot expect results – bottom line! Write down your routine and track it week by week. This will allow you to progress your workouts more easily. It’s also motivating to see how well you are progressing. Grab this FREE TEMPLATE you can download that I personally use for tracking my workouts. You shouldn’t freestyle your workout if you are serious about making gains. Put it on paper/phone and track it every single time. Give your workout purpose!

 

 

 2. Warm your ass up!

warm-up

No really! Warm your lower back area by doing dynamic stretches as well as squats. Your mid-section also known as your CORE is hugely involved in coordinating your upper and lower body and if it’s warmed up, you’ll actually perform much better in your upper/lower body exercises. A quick warm up routine would be:-

Torso twist

Bird dog

Jumping Jacks

Squats

So warm up your butt, lower-back, and abs for an effective warm up.

 

 

3. Get Laser Focused

cyclops

Remember Cyclopes from X-men? Well you need to be as laser focused as him when you get to the gym. I’m always in awe that the majority of people in the gym that I train out of have never transformed their body despite going to the gym for years. I’ve concluded that majority of these gym-goers are going with just the motion. What I mean is they simply push the weight or move the elliptical machine but they do not make that mind to muscle connection to get LASER FOCUSED with their workout routine. Therefore they miss out on actually seeing results. When you get laser focused and you are in tune with your workout then you shall see results. Be prepared to push yourself to an uncomfortable zone where it burns! That’s where results are sparked.

Of course there are man other key factors determines ones workout but we wanted to emphasize on these three!

 

Now make sure every gym session counts!

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