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 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


How to Get a Flat Tummy

How to Get a Flat Tummy



absHow to get a flat tummy, this is a concern for many especially these days when it is so easy to get fat around the middle due to different factors including the type of foods we eat, unhealthy lifestyle habits and stress.


There are various reasons why people would like to know how to get a flat tummy like being able to fit in a smaller size of clothing, looking good for an upcoming event or to simply become healthier and feel good about their selves. The reason for wanting to get a flatter stomach can be anything and there’s no issue with that whatsoever, the main point is knowing how to get a flat tummy.


When trying to find out how to achieve a flat stomach, you will surely come upon varying suggestions from varying sources. Health magazines and weight loss websites can provide you with some general idea about getting a trim stomach. All of these sources emphasize on moderate but regular exercise and healthy eating habits. This is because these are required if you want to get rid of stomach fat. Fats in the stomach are the most stubborn fats in the body therefore they are the most difficult to get rid of. So keep in mind that achieving a flat tummy is no easy task – but it is not impossible and the key to your achievement are regular exercise and a healthy diet.


How to Get a Flat Tummy? – Exercise!


Engaging in some sort of physical activity is the best way to get rid of stomach fat. If your job does not allow for much physical activity, you can incorporate at least 30 minutes of every day to exercise. Cardiovascular exercises combined with Resistance training (Squats/Deadlifts/Chest Press) are the best exercises to get a flat tummy. Actually, any physical exertion that increases your heart rate is beneficial if you want to burn belly fat. Swimming, bicycling, jogging, climbing stairs, skipping rope and running are some of the easier cardio exercises you can do on a daily basis. These exercises help burn other fats in your body aside from those in your belly.


Early morning is the best time of the day to work out. The body gets its energy from stored fats in the morning as there are still no ready carbohydrates available. Performing fat burning exercises in the morning before breakfast makes you burn the fat stored all over your body. You can choose any of the easy cardio exercises mentioned above for 30 minutes a day for 5 weeks and watch your belly fat gradually disappear.


How to Get a Flat Tummy? – eat Healthy!



Eating healthy goes hand in hand with working out to get a flat tummy. There is no special diet when it comes to burning excess body fats. Just make sure that your diet is balanced and includes proteins, carbohydrates, good fats, vitamins and minerals and fibers. Avoid eating processed foods and junk foods as these have gone through various processes that expose to chemicals which can leave harmful toxins in the body when ingested. 


You should also cut your intake of carbonated drinks short as they are full of saturated carbohydrates with unwholesome properties. These drinks also tend to enhance your craving for more foods.


Having heavy meals should also be avoided. You can divide the quantity of each meal into two so you eat 6 smaller meals a day but with 2-3 hours interval. This method will help increase your body’s metabolic rate so fat is burned faster. However, do your best to beging consuming less carbohydrates after 3:00 p.m. so as to lower the chances of converting the carbs to fat and storing these in your abdominal area.


You should also try to eat your dinner at least two hours before going to bed. Your body works very slowly during sleep and food is not digested properly making your tummy bulge. Drink lots of water as this can help with your digestion and keep your stomach full, so you avoid frequent food craving.


Now that you know how to get a flat tummy, it is time for you to take action.

Here’s a AB workout routine brought to you by the




Fitness saved my life and it can save yours too


Fitness saved my life and it can save yours too

Being physically active can literally save your life!  


Being fit can affect every aspect of your life – not just your physical health, but your emotional and mental well being, too.  Only 30 minutes of moderate-intensity physical activity for 5 days out of the week can help you become physically fit.  Fitness relates to physical activity.  Fitness is not just a trim or muscular body or a 10K runner.  I like to think of fitness as the key for optimal health and overall well being.


Many times fitness professionals are frustrated with clients who want to be fit, but don’t take the required actions.  Many people think that by taking a pill or ordering a gadget seen on an infomercial will do the trick and they will become fit.  How many of you have exercise equipment hiding in closet or under the bed and use your treadmill as a clothes hanger?   Having the equipment alone won’t help you become physically fit.  You have to use it.  Physical fitness doesn’t happen overnight, and it’s not a quick fix. Looking like the models on TV selling exercise equipment is not practical for most people. Getting fit is not that easy.  On the other hand, it’s not that hard.  Understanding the benefits of being fit, feeling the benefits, and seeing the benefits keep us motivated and consistent.


Here are some of the health benefits that can save your life.  Physical activity has a direct effect on the heart.  It increases oxygen supply to the heart, decreases oxygen demands and improves the strength of the heart muscle contractions.  Exercise lowers blood pressure.  Exercise significantly improves blood sugar levels; which is important if you have type 2 diabetes or if you have a family history of diabetes.


fitnessheartWell-respected research shows that compared with active people, sedentary people have almost double the risk of developing or dying from coronary heart disease.  This is critically important as heart disease remains the leading cause of death in both men and women in the United States.  The New England Medical Journal states in a study of over 84,000 middle-aged women, who exercised moderately or vigorously for 30 minutes a day slashed their risk of heart disease by 80% (these women did not smoke cigarettes, were not overweight, and maintained a healthful diet).


Here are some tips to get you started.

•    Get a physical exam before beginning any exercise program.
•    Find activities you enjoy doing each day.
•    Start slowly.  Don’t expect fitness results to happen overnight.
•    Follow a progressive program of exercise.  Hire a personal trainer to help you with motivation, coaching, or to learn how to exercise properly.
•    Invite a friend, spouse or family member to join you.
•    Set realistic goals and measure your results in 3 month intervals.
•    Don’t stop if you aren’t getting the results you except. If you stop, you will never get the results.  Results aren’t just how you look, it’s how you feel and your level of health.  
•    Think of exercise as adding quality months and years onto your life.