Posts Tagged ‘exercise routines’

The fitness industry and health professionals are always coming up with the best ways to lose weight, get a flat stomach and build muscle. We all know that for many years cardio has been at the top of the list in helping people burn fat and lose those excess pounds. For the past few years, most fitness professionals recommended performing long periods of less intense forms of cardio, such as walking on the treadmill for an hour or so. However, after years and years of performing these types of exercises, many people were not getting the results that they wanted, which lead to the fitness industry reevaluating the best way to lose weight.

Fat burning potential

For the last couple of years, health professionals have been telling us to perform long periods of low intensity cardio to lose weight. They based this theory on the idea that since we burn primarily fat while doing low intensity exercise and end up burning mostly carbs while performing high intensity exercises, we would lose more weight with the longer less intense form of cardio. However, when people were not achieving the results that they wanted, the professionals decided to take another look. What they found was that high intensity cardio was actually more effective at burning fat than longer less intense periods of cardio. They discovered that if you are not using carbs for energy then your fat cells are not able to take advantage of the energy pathways that carbs use, which means that you are unable to burn them. Therefore, you need to do some sort of high intensity exercise to allow your body the opportunity to burn fat.

Which is better

Most of us would believe that if high intensity cardio burns more fat, then that is all we should be doing. However, in your quest to lose weight and become healthier, it may not as simple as choosing one form of exercise over the other. There are many different benefits associated with each type of exercise, and you should make room for both types in your fitness routine in order to get the optimal results. Long periods of less intense cardio has been shown to reduce your triglyceride levels and increase your good cholesterol levels. It has also been shown to help improve the effectiveness of insulin to do its job and helps to eliminate glucose from your blood. So, while performing long periods of low intensity cardio may not help you lose the weight you want, it can benefit you in the long run.

It may not be as easy as deciding on one type of exercise over the other. You should never limit your fitness routines this way. There should always be room for multiple types of exercises in your fitness routine. Do not be afraid to add some variety to your workout to get the best results. By doing different types of exercises you can easily spice up your fitness routine and stave off boredom, which can have you looking forward to your next workout.

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It can be difficult to find a workout routine you can easily stick with. You can find a number of reasons to go to the gym, but you really only need one excuse to skip it. So, with all the temptations out there to keep you from the gym, how can you ensure that you will find a workout that you can stick with? Here we have gathered a few tips that you can use to help tackle a lot of the more common excuses many of us find to avoid the gym. So, take a look and see if you would benefit from trying a few of these tips in your daily routine.

  1. Always have a packed and ready gym bag. One of the most common excuses to skip the gym is not having enough time, and it can take a while to pack your gym bag if you wait until the last second. However, if you already have a packed and ready gym bag, all you have to do is grab it and run out the door. This can save many of us some crucial time and allow us to fit in that otherwise impossible workout.

  2. Pick a gym close to you. This can also help with the not enough time excuse. If you live near your gym or pass it on your daily commute, then you are more likely to find a way to squeeze in a quick workout, and it is a lot less likely that you can easily ignore the gym if you pass by it everyday. So, location can be a key factor in sticking to your fitness routine.

  3. Workout on the way home. For many of us, a morning workout is just not happening. An alternative method is to go straight to the gym after work. The key to this method is, going straight there. Don’t run any errands or go home because the likelihood of making it to the gym gets less and less likely the more distracted you get! Eat a healthy snack about 30 minutes before leaving work so that you aren’t empty of energy and hit that workout hard. Then you can go home and know you’ve done what you needed to for yourself. Then, eat a healthy dinner, and you’ll be a better spouse, parent or just a better person because of all your hard work!

  4. Reward yourself. A simple reward can help keep you motivated. Reward yourself for achieving a preset goal or staying consistent with your workouts. You can find something you are looking forward to and reward yourself with it when you think you have reached a victory in your workouts. It can be as simple as two hours alone at the bookstore to a new pair of shoes, but avoid using “cheat” foods as a reward because this ends up making your work back at the gym that much harder!

  5. Do not be afraid of new technology. Wearable technology is trending now more than ever! This new technology can give many of us that extra push we may need to stick to our workouts by helping us track our workouts and giving us some sort of accountability with an online community. It can also make you more aware of all the successes you have accomplished through your workouts making you more excited about going to your daily workouts. Many 9Round locations now have heart rate technology called MyZone that gives you immediate feedback during your workout. This is so crucial at that moment when you want to stop, but you look up at the screen and see that you need to keep pushing just a little bit more at that exact moment! Nothing is more motivating! If your 9Round has MyZone, you deserve to buy yourself one today! For more info on what MyZone is click here:

There are so many little extras that can help put you on the right track to working out consistently. All you need to do is find what works for you. If you do discover that it is becoming a little harder each day to get going with your workout, then maybe it is time to try a few of these tips and see what works for you.

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We all know that the best way to lose weight is through a combination of eating healthy and exercising regularly. Therefore, some of us would like to believe that the more we exercise the more weight we will lose. This is not necessarily true. There is a quite sizable line between the right amount of exercise and too much exercise. You never want to take your fitness routine to the extreme. This can have adverse effects on your health and your body. If you are not sure if you have passed over the line and are working out too much, we have collected a few signs you can look out for to see if you may have overdid it on your fitness routine.

  • You feel short of energy or tired

  • Workout is becoming harder to perform even though you haven’t made any changes

  • Can not finish your workout

  • You experience “car wreck” soreness, achy muscles or headaches

  • Trouble achieving a nice and restful sleep

  • Lose your motivation and do not look forward to your workout

  • Your workout performance is not up to par

It may be normal to experience a few of these symptoms every now and then, but if you begin to notice a number of these symptoms popping up more frequently, then it is best to look back on your fitness routine and make sure that you are not pushing yourself too hard. If you are, then it is best to allow yourself some down time. Take a break for a little while and allow your body to recuperate. You should try to get plenty of sleep and eat a well-rounded diet to repair any damage you may have done to your body. After about three to five days you should be ready to slowly ease back into your fitness routine. Take your time and do not rush it. You may need to cut back on the duration and the frequency of your workout. Once you start finding your groove you can gradually increase the duration and the frequency of your workout.

Exercise is a love/hate relationship. While it is TOUGH and yes, technically “painful” at the moment, after it’s all said and done, it should make you feel energized, de-stressed and healthier. You should look forward to going to your next workout and never dread it. If you happen to feel as if your fitness routine is torture, then you need to make sure you are not overdoing it. It is easy and more common than you think to overstep the boundary between too much exercise and the right amount. So, be aware of your fitness routine and do not be afraid to change it if you think you are working out too much.

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It can be difficult trying to find the time to fit everything into our day. In today’s world, we usually find ourselves jumping from one task to another with no break in between. That is why some of us no matter how hard we try can seem to fit an exercise routine into our daily schedule. However, more and more of us are finding that maybe it is easier to for us if we do our exercising at night. This is a perfect way for us to fit in the required amount of physical activity each day and get all of our work done at the same time. But, if you do chose this option, you need to be aware of some of the extra precautions that you may need to take. Here are a look at some of the things that you may want to consider before you head out that door.


  • Always plan ahead. Just in case something may happen, you may want to tell someone the time you will be leaving and should return, map out the route you will be using and let others be aware of your route. You never know if you may have an accident and be too injured to get help or worse. So, play it safe and let people know ahead of time what your plans are.

  • Play it safe. Always take a cell phone with you and know if and where all the pay phones are on your route. You never know when you will need it, but it is best to have a phone or know where one is located for that one time when you do.

  • Have some type of identification on you. Look for a place to put your id and any medical information you may need to have on you. In case you do have an accident you need the paramedics to know who you are and any medical conditions you may have. Your id will also help them locate your family and friends.

  • Stay visible. It is not smart to go for a midnight run dressed in all black. Obviously, any passing cars will be unable to see you and will most likely end up hitting you. Therefore, try to wear bright colored clothes, clothes with some type of reflectors on them and carry some sort of light that people will easily see.

  • Leave your valuables at home. For obvious reasons, you do not want to go out at night with a lot of money on you or exercise wearing your expensive watches or jewelry. The sad truth is that if someone notices you will be expensive things, you could be easily targeted for a robbery, so keep all of those nice things at home to lessen the risk of being targeted.

  • Bring a friend. It is true that there is safety in numbers, but bringing a friend or two along can also help you stick with your fitness routine and get in some extra social time. This makes the buddy system an excellent idea for late night exercisers.

  • Stay alert. You need to be aware of your surroundings. You never know what might be out there in the dark, so keep your eyes and ears open. Leave the headphones and any other distractions at home just to be on the safe side.

  • Do not be afraid to call for help. You know the saying better safe than sorry. If you feel that something does not look right call the police or go to an open business and ask for help. Do not continue on your path, especially if it is in a desolate area. Trust your gut and seek out help immediately.


Exercising at night can be the perfect solution for some of us. It is much cooler and not as crowded, but we need to look out for our safety. Therefore, we need to know what to look out for and how to plan ahead. These tips are not meant to scare you or deter you from exercising at night but just keep them in mind as you find yourself walking out your door.

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Most of us already have a preconceived idea about certain exercise routines and what happens at the gym. As a whole, we probably associate weight training with body builders, who are most likely men, and we tend to associate treadmills and other cardio fitness routines with women. We might think that all gyms are the same or that they only like to cater to certain types of people, like only men or skinny petite women. Do these fitness routines and gyms deserve to be classified in such ways? Here we take the chance to look at a few of the more common gym myths and debunk them.


  1. As a female, if I lift weights I will end up being a huge body builder. This is not true. Weight lifting is not just for men and should be a part of everyone’s fitness routine, regardless of their gender. It can help you burn fat, tone your body and boost your metabolism. Weight training is an essential component of your fitness routine, especially if you are looking to burn fat.

  2. Every gym is the same, so I should just join the cheapest one. This is so false. Every gym is different. You want to find one that feels right for you and has those little extras that make it worth the time you spend there. Many gyms offer different hours and of course, the staff is always different, which gives each gym its own personality. There are also many different amenities a gym can have, such as heart rate monitors, personal trainers, top notch equipment and even pools. It is up to you to do your research and find the gym that best suits you.

  3. My weight is not coming off, this exercise thing must not be working. So many of us focus on the scale and forget about all the other benefits of working out. This one set frame of mind can make most of us give up on our fitness routine and miss out on all the many other health benefits of our fitness routines, such as lower blood sugar, building endurance and stamina and losing inches from our waist lines, which can result in a lower dress size. Remember just because the scale is not moving does not mean you are not doing your body good by working out.

  4. As long as I workout, I can eat whatever I want. Just because you are working out consistently, you do not get a free pass to eat whatever you want. A nutritious diet should always be a part of everyone’s fitness routine. If you want to reshape your body and lose those excess pounds, you will have to start trying out some healthier options. However, it can do a world of good to allow yourself a few cheats without being too hard on yourself.

It can be a difficult journey trying to lose weight and feel great. Just remember to never give up, even when things seem to be piling up against you. You should try to overcome your preconceived notions about fitness and how it may affect you and allow your newly found knowledge help you get fit and healthy.

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