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How To Use A Fitness Regime To Lose Weight And Get Healthy

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How To Use A Fitness Regime To Lose Weight And Get Healthy

A highly effective fitness regime starts with setting goals. It is somewhat ironic to talk about goals in terms of fitness because there are two definitions to the word. It can mean:

"A base, station, or bound used in various games; in football, a line between two posts across which the ball must pass in order to score; also, the act of kicking the ball over the line between the goal posts. (Babylon's Dictionary)

Or it can be: The final purpose or aim; the end to which a design tends, or which a person aims to reach or attain." (Babylon's Dictionary)

While we are obviously talking about the second definition, it bears in mind that most athletic events have a goal in mind as well! Your fitness goals will probably revolve around reaching and maintaining specific weight levels, resting heart rates, or endurance levels.

For each of your goals, you will have various strategies to reach them. For instance, a strategy to lose weight is to eat no more than 1500 calories a day. Bear in mind that strategy and the goal are not the same thing. You shouldnÂ’t limit your calories as a goal. You should limit your calories as a means to achieving a goal.

You will want to have short term and long term goals, particularly if you have a big long term aim. For instance, a 250 pound woman shouldnÂ’t make her primary goal to lose half of her body weight. While this may be a long term goal, she may want to aim to lose 10 pounds this month.

Always write down your goals. It is a good idea to post them on the bathroom mirror or other place where you will see them frequently. You should always set SMART goals. This stands for:

* Specific
* Measurable
* Action-Oriented
* Realistic
* Time Bound

So, a SMART goal would be: “I will lose 10 pounds by August 31 by limiting my calories to 1600 per day and working out at the gym 3 times per week.”

If you are embarking on an athletic endeavor along with your fitness regime, consider setting separate goals for workouts and competitions. For instance, if you are taking up tennis, you will want to have goals for your workouts that include returning 300 serves. But, if you are going to compete in a tournament, you may want to make it to the semi-finals. DonÂ’t mix up the two goals because that will hurt your overall fitness performance. You can more easily control your workout goals than you can your competition goals because the competition goals can be impacted by the performance of other people.

Think about how you plan to meet your goals. Will you have rewards at various stages? For instance, after you make the quarter finals at the tennis match, will you buy a new racket?

From time to time, you should reevaluate goals. Some people find that they were overly ambitious in setting their goals and would be more motivated to revise them downward. Others find that they underestimated themselves and can push themselves harder.

Finally, realize that the journey is as important as the destination. Enjoy yourself as you start your new fitness regime.
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BONUS : How To Use A Pilates Mini Ball



A Pilates mini ball is a very inexpensive piece of exercise equipment that can help you do many exercises. While it isnÂ’t necessary to have one to do Pilates or any type of workout, a Pilates mini ball can help make certain exercises more efficient.

Using a ball in your workout can help you focus on muscles that you might otherwise neglect. Because you often have to concentrate on holding the ball between your knees or squeezing it while making movements, it makes you more aware of the muscles youÂ’re using.

A variety of exercises have been developed by Pilates experts to help you use a Pilates mini ball properly and get the most from the exercises. There are routines designed for Pilates beginners specifically that use the ball to make the new exerciser more aware of certain muscles and movements. Intermediate routines are more of a challenge, while advanced workouts use the ball to really go deep into those core muscles.

To start using a Pilates mini ball, try some basic exercises like these:

• Stand about an arm’s length away from the wall, and hold the ball between your hands. Put the ball against the wall and lean into it, letting your elbows bend, then push yourself back.
• Lie on the floor with your knees bent and the ball between your ankles. Hold the ball there as you straighten your legs and bend them slowly.
• Or do something as simple as sit in a chair with the ball between your thighs. Use your thigh muscles to squeeze the ball slowly and relax.

If youÂ’ll do those exercises regularly, just 10 times each, youÂ’ll soon start to feel and see a difference in those muscle groups.

You might be wondering what the benefit of using the ball might be in an exercise like the wall push-up listed above. CouldnÂ’t you just stand and put your hands on the wall to do the same thing?

Yes, of course you could. And youÂ’d still benefit from the exercises. You could tone your arms that way. But using a ball gives the exercise more intensity. Because youÂ’re leaning against a round somewhat malleable ball, you have to constantly correct your balance to keep the ball from rolling. You use tiny muscles in ways that you donÂ’t normally use them when you use a ball.

You can use a Pilates mini ball for a variety of exercises. Just incorporate it into things you normally do. The added bit of resistance and the requirement of balancing yourself will add another layer to your workouts.

Another nice thing about a Pilates ball is that even if you buy one made specifically for Pilates, they’re relatively inexpensive. And if you want to go even cheaper, just buy a child’s ball that’s around the same size—about the size of a soccer ball. If you have kids, you might have the perfect Pilates mini ball already waiting for you in a closet or your child’s toy box.
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