7 Tips for Fitness Women

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman:

1. Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

2. Set realistic targets. Wouldn't you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.

5. Perform a set of exercises in 10 repetitions. Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.

6. Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.

7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.

Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.By: Jill Smi

Know the Benefits of Jogging

Jogging is similar to walking in that it can be done anytime and anywhere and involves either one person or many. Again, like walking, jogging also conditions the heart, improves your muscle tone and strength, and relieves stress, besides also dealing with osteoporosis, arthritis and heart disease.

Getting started: Speak to your doctor before setting off on a jogging program. Go for a brisk walk or a slow run to warm up and then do a couple of stretching exercises. Slowly, build up a comfortable jogging pace. Ideally, you should land on the ball of your heel and push off from your toes.

Jogging helps to reduce stubborn belly fat. Stubborn fat can be very hard to shift, and a running program can really help to cut down on the last of your stubborn fat.

If you suffer from poor appetite, jogging will improve your appetite. Along with all other forms of exercise - the harder you work, the more you need to eat to repair your muscles and refuel them. When you start to run longer distances you will start to eat to fuel your body, and may even find that you need to eat more food everyday, than you did when you were overweight.

Stress reduction. Do you feel like the whole world is collapsing on top of you? I think everyone does at one stage or another. If you keep positive, it will pass. Aerobic exercise is a great way to keep positive. When you are stressed, it is important to get enough sleep. Exercisers actually go to sleep faster, are more refreshed when they wake up, and have sharper memories. Exercise increases the blood flow to the brain, bringing extra sugar and oxygen, which can help when concentrating.

Casual Running - The majority of runners do it casually for the physical, social, and mental benefits. Casual runners usually love accessibility of running -- you don't need any fancy equipment and you can do it almost anywhere. And it's never too late to start running, as many people who have taken up the sport in their 50s, 60s, and even 70s have proved.

Stress relief is another huge benefit of jogging. Whether by allowing you the time to think about life's problems or time to escape them for awhile, tension easily flies by the wayside as you fly over the miles. Distance runs are great for solving problems that are nagging at you. What better than a 3 hour run all by yourself to clear your mind and allow you to pin down an answer? Speed runs are great for tearing through aggression and anger. Focus all that emotion into a few sprints and you'll feel better in no time.

You must jog for at least 20 minutes before you will start to burn fat so for beginners it is recommended that you run for 25-30 minutes continuously. If this is not possible make sure you walk briskly and try to extend the duration to 45 minutes or 60 minutes. Another option is to jog in intervals so try jogging for 5 minutes and walking for 2 minutes. Increase how long you run for as your fitness improves. Try adding 5 minutes on each week or every second week. Aim to run for about 40 minutes to 1 hour. Your maximum jogging time might end up being 1 to 2 hrs but you should have some rest days or some shorter days in between your maximum long jogs. By: Peter Hutch

How To Reduce Leg Fat To Get Attractive Legs

Do you ever get called (or call yourself) "Thunder Thighs"? Do you ever think to yourself that your thighs look like cottage cheese on occasion? Do your thighs rub as you walk, or do you have "saddle bags"? Many men and women complain of upper leg fat problems. It makes our clothing fit funny, adds to overall obesity, and stops us from wearing shorts in public. Figuring out how to reduce leg fat can be a long and challenging process, because it is a stubborn form of fat. But it doesn't have to be.
Here is some advice to help you with how to reduce leg fat for good.

Decrease Your Body Fat Percentage
Unfortunately, spot reduction is not possible, no matter what you have read. The only real way to remove fat from one part of your body is to perform liposuction (and even that usually has only a temporary effect).
To reduce the amount of fat in your upper thighs, you'll need to reduce your overall body fat percentage. The old-fashioned method is still the most effective: Eat less, move more. Strength training and cardio will help you get thinner, firmer legs (and everything else).
Do you know how much of your weight comes from lean muscle, and how much comes from fat? Talk to a nutritionist, personal trainer, or your health care provider to get a body fat analysis scan.
Get a minimum of a half hour of aerobic exercise 3 - 5 times a week. Do 15 - 30 minutes of strength training every other day. You will start to see results fast, and the longer you stick with it, the slimmer your legs will be.

How To Reduce Leg Fat With Thigh-Specific Exercises
Our thighs are a large muscle group. After you begin to see the extra padding disappear around your thighs, you'll want to work on shaping and toning those muscles. There are specific exercises you can perform now that will solve how to burn leg fat and sculpt your thighs nicely.
Thigh exercises that don't need extra equipment include wall sits, lunges, and squats. Do these every other day until you reach muscle exhaustion (shaky legs). Walking or running up and down the stairs are also good methods for toning your legs.

How To Reduce Leg Fat At The Gym
The average fitness center has a selection of machines that are programmed to tone the upper legs. Leg presses and leg curls are good choices, as are stair-climbers, bikes, and eliptical machines
If you want extra toning, seek out machines that work the both the abductor muscles (outer thighs) and adductor muscles (inner thighs). These machines look similar to the ThighMaster device, and they work very well.

How To Reduce Leg Fat And Tone Your Thighs All Day Long
However, you don't require a gym - or even a break from your regular schedule - to get shapely legs. You can in reality tone your legs while you drive around, run errands, and even while you work at your desk.
While standing or sitting, clench your glutes and thighs as hard as possible. This is a popular way to strengthen and tone the backside, and it will also give your upper legs a good workout.
Walk longer distances than necessary by parking your car farther away from your destination. Or run errands on foot when you are able to. Take the stairs rather than the escalator or elevator. Keep in mind that every little bit helps.By: Mel Drestin

10 Valentines Day Gifts of Health, Wellness and Fitness

It's February. A month dedicated to love and heart health. Embrace that theme and give a Valentines gift of health and wellness this year. It shows more originality than candy and will last much longer than flowers. Health is always a good investment for a loved one you want to have around for a long time. Whether they are fitness newbies, hard core endurance racers or somewhere in between, everyone can benefit from improved health and will appreciate you thinking of their well-being. Want to add more appeal and make a lasting impression? Add an intangible element to the tangible object and the gift will offer an ongoing experience and create lasting memories.

Here are ten intangible gifts that go beyond 'stuff' and provide your loved one with the tools for a healthier, happier life.

1. A new routine. There are great new videos available to keep boredom at bay when it's too cold to go outside. There are a variety of options for every kind of workout including well known favorites such as P90X and Insanity and some of the latest are designed with efficiency in mind, running only 30 minutes or less such as T25 or P90X3. No more excuses of not enough time to work out.
2. Accountability. There are great gadgets out there that allow you to set goals and be accountable to yourself for achieving them. The Nike Fuel Band and Fit Bit will track your steps and other parameters so you can continually reach higher levels of fitness. These devices are great for any level of fitness and can be especially fun when used to compete against each other. Great for competitive families.
3. Nutrition. This is a great option to those already working out or those who just want to make sure they are getting the nutrients they need everyday. Shakeology is one of the best options for a nutrition packed, great tasting shake. A Nutri-Bullet is another great gift option to whip them up in.
4. A new challenge. Some new equipment can offer a new challenge to both your muscles and your mind. TRX is a great addition to any fitness room. It is lightweight and can be tucked into a drawer or cubby when not in use, yet still offers a full body workout without any additional equipment. Kettlebells are a multi-tasking tool that allows you to get strength, cardio and flexibility all in one workout without taking up too much space.
5. Education. An online personal training class allows an individual to learn how to make healthy improvements in their every day life to manage their weight for a lifetime. Books such as The Skinny Rules by Bob Harper or The China Study by T. Colin Campbell may also be good options for those wanting to gain more knowledge in the areas of health and nutrition.
6. Personal Training. For those already members of a gym or looking into a gym membership, a personal training package can be one of the best investments you can make to ensure the time spent at the gym is getting you closer to your goals.
7. Intensity. A heart rate monitor can help users make sure they are getting into the right heart rate zone when they train. Heart rate monitors help keep track of progress and the number of calories burned during a workout.
8. Camaraderie. Join an online group to keep yourself accountable. Better yet, join a gym or personal training studio together to keep each other on track and accountable. Most gyms have short term memberships available to get you through the next few months before you can take your run back outside.
9. Inspiration. Fun new shoes and clothes always make a trip to the gym a little more fun. A new ipod or yoga mat can also add some excitement to a drab January workout. Even a fun new water bottle or duffle bag can boost the chances of a trip to the gym. Looking for more inspiration: sign up together for a local fun run, monster dash or color run in your area and start training together now.
10. Statistics. For those individuals who are very into the numbers of their athletic endeavors, smart body scales that measures body fat and analyze other measurements may be a great idea. You can get one that even sends your information out to social media sights for those that work well under the pressure of shame. Consider yourself warned: this is NOT a good gift for the self-conscious, weight obsessed individual who's self esteem is directly tied to the number on the scale. Choose your recipient wisely.-By Linda Filipiak