Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos

Health And Fitness Tips Biography

Source:- Google.com.pk

Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are eleven tips for health and fitness which will help to you stay motivated.

1. Set goals
Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious.
For example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.

2. Make it fun
Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be drudgery — and you're more likely to stick with a fitness program if you're having fun.

3. Make physical activity part of your daily routine
If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night.

4. Put it on paper
Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down. Seeing the benefits of regular exercise on paper may help you stay motivated.
You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals and remind you that you're making progress.

5. Join forces with friends, neighbors or others
You're not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club.

6. Reward yourself
After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

7. Be flexible
If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.
Now that you've regained your enthusiasm, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation slipping.

8. Buy a heart rate monitor. 

Use it when you work out. When you finish a set of an exercise, watch your heart rate. As it starts to come down, begin your next set at a predetermined heart rate (60% – 75% of your max heart rate). Begin all your sets at this same heart rate. Use this method for interval training instead of keeping time. It’s a good way to add consistency and variety to your workouts. Here is the reasonably priced heart rate monitor I personally use and recommend.

9. Your first meal after your workout is the most important. Make the most of it by giving your muscles all they need to rebuild bigger and stronger. For this meal, take advantage of your improved insulin sensitivity, and eat the majority of the day’s allotment of carbohydrates in order to replenish muscle glycogen stores. Also, try to get 1/4th of your lean body weight in protein grams. Read more about what you should eat after a workout.

10. For your workouts 

 start with your most difficult compound exercise first. A compound exercise recruits a high number of muscle fibers at one time, and should be a priority in every workout. Make sure you are doing at least one of them in every workout. Examples include – bench press, squats, deadlifts, rows, pull-ups, pushups, and variations thereof. Read more about how compound exercises are the key to building muscle.

11. On food labels

 look beyond the total calories, fat, carbohydrates, and protein of the food product. Start focusing a little further down on the area titled “ingredients”. If you start reading the ingredients and there’s a word in there you don’t know, don’t buy the product. Odds are, it’s a processed food. Make sure you know what you’re putting into your mouth. Click here to learn how to read a food label the right way.

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos 

Health And Fitness Tips Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos