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22

There's no magic pill or easy answer....YOU need to motivate yourself. Here's some potential ways: find a work out partner join a gym with exercise classes (get out of the house) imagine what you will look like once you lose the weight - take a before/after picture set small/weekly goals for yourself and if you succeed, reward yourself (hopefully non-food ...


14

There's no absolute "better" or "worse" for this type of substitution. It depends entirely on what problem you are trying to solve and what nutritional goals you are trying to achieve. To answer your question most literally — "Yes", you can satisfy your daily water requirements with fruit juice. There is sufficient water in virtually any fruit juice ...


12

The general rule of thumb is to add no more than 10% (measured in either time or distance) per week. If you're just getting started running, I would recommend the Couch to 5k program. I used this last year to start running (after having never done any running in the past), and completed my first marathon in December.


7

Turn fitness into a game. I agree with the advice to find something you like doing and vary your workouts, but there are also some apps out there that are specifically designed to help make working out fun. Runkeeper is a great smartphone app if you're into running or biking because it helps you track your distances, speed, and calories burned. It also has ...


6

Variety is something I consider to be important to keep things fresh in order to prevent stagnation (whether physically or mentally). I have been practicing martial arts for a few years now, and it never feels like it is getting old. I am continuously learning new things, refining my techniques, and applying those details to material I learned in the past. ...


5

Runner's world has a great tool called Smart Coach for improving your speed gradually over time. The formula is: You run 3 days a week Day 1 Long run (whatever that means for you) Day 2 break Day 3 short run Day 4 break Day 5 speed run or sprints Day 6 Break Day 7 Break So if you did the long run on Sundays: Sunday: long run Monday: break Tuesday: ...


5

AskMen.com has a nice beginners' exercise ball routine including: Trunk Extensions for your lower back. Core Crunchers for your abs and core. Basic Crunches for your abs. Elevated Pushups for your pecs, shoulders, triceps, and abs. Bent Knee Bridges for your gluts and hamstrings. Abdominal Rolls for your abs. Opposite Limb Extension for your lower back, ...


5

Here are some of my methods of making my workouts enjoyable (mind you, I love working out anyway): Listen to some good music. Find some tunes with a fast and recognizable beat and sync your exercises with it. For example - make each rep go to with the beat of the song. Depending on your tastes, intense rock can be great for heavy lifting. System of a Down ...


5

The simplest answer is to find something that you like to do that makes you more active than you are now, and then do it. Maybe it's working out with friends, or playing sports, or flying a kite, or arm wrestling. Doesn't much matter what it is, as long as it: Expends more energy on a regular basis than you do now, and Is something you enjoy and are ...


4

I'm pretty new to running and can only run for 2-3 minutes at a time. I was in your situation. During a martial arts belt test, they sent us out for a couple-mile run, and I wound up having to walk most of it. Since I knew it would only get worse at higher belts, I decided I needed to become a passable runner. So here's generally how I did it, using ...


4

If you are the kind of person that can set a goal and then force yourself to work towards it until you attain it, then you can do that. Most people I know don't work that way. Doing things you hate gets old quickly, and willpower can only go so far. I believe we are not meant to be miserable, and that taking care of yourself feels good I like working in ...


4

You're supposed to drink 8-10 glasses of water a day. 8-10 glasses of juice is a lot of excess calories and sugar. You might find yourself gaining weight at a rapid pace which maybe you want. It's like drinking soda. 355 mL can of Coca Cola = 39g of sugar 200 mL juice box of Trader Joe's White Grape Juice = 30g of sugar Just some thoughts to consider if ...


4

Some components of fitness improve both your performance and health, and others only improve your performance (power training, agility training, etc.). I would say the most essential components of a fitness program are the ones that improve your health. These are generally listed as: Cardiovascular endurance: achieved by doing things like running, ...


3

Unfortunately, spinlocks are what they are. When you don't change the weights on the dumbbells often, they are a great choice. However, when you change between sets or for different exercises it becomes a pain. That reason alone is why most gyms have a large selection of fixed weight dumbbells (also to get more people using the gym by helping you be ...


2

Your best bet is to practice doing sprints, the 100m shouldn't be too long a distance. You can start smaller and practice doing 50m sprints and then build up. You should also make sure you get a decent amount of sleep the two nights before the event. Because you will be doing sprints, during training and before the event I suggest you do a reasonable ...


2

I've been into running and cycling for years now and have done races and different things to motivate myself. However, just recently I started the popular P90X in-home workout series, and just watching this before and after YouTube video every few days got me feeling great about doing it and more confident to meet my own fitness goals. Maybe it would help ...


2

try out more kinds of sports, some that you've never tried before. if you were into sports once, your body will adapt quickly to the new movements. You also need to have the money (to afford the equipment and/or some initial training lessons) and need to enjoy learning new skills. For outdoor sports, in your area, you might discover a golf course, skiing, ...


2

I had this problem too. Two things that have helped me (YMMV of course): Music. As mentioned by someone else, energetic music can be very stimulating during workouts, especially cardio workouts. For me, I find instrumental dance-club music the best. (Recent example, just to illustrate the type of music I mean: I found many good songs for this purpose on ...


2

I am a geek - a developer, programmer and all round nerd. I hated the thought of exercise and gyms and all that involved it, but the doctor told me it was vital. I started a blog to document how I get on. It began rather self-deprecating, stabbing fun at myself on how little time I can jog for or how quick it was before I started getting shin splints. But ...


2

I had this same problem years ago, and what worked for me was to give up the gym and take up martial arts instead. It's still a great workout—some strength training, some flexibility, lots and lots of cardio—but the best part is that you're constantly learning new techniques, or learning refinements to the techniques you already know. It's exercise for the ...


1

The way you asked your question leads me to believe that you're working in a home gym. I will assume you don't have access to normal cardio equipment like stationary bikes and treadmills. If you want to do HIIT then you'll have to get outside. If you live in a hilly area, you can ride up bike up (the high intensity part) and down (the interval part) the ...


1

Try incorporating social media, e.g. log your workouts to dailymile.com. This provides some sort of real life (yet still somewhat anonymous) accountability. When I was in the middle of marathon training, having to post my progress forced me into some workouts that I would have otherwise skipped. It can also be inspiring to see how your friends are doing ...


1

Getting interested in exercising has been a life-long struggle for me as well. I had a breakthrough last summer though that might work for others too. I really enjoy documenting things. I enjoy hiking, but it's difficult to motivate myself to go. I had some time to kill while I was waiting for someone and I decided to walk on a trail by a lake nearby where ...


1

Watch TV. It's hard to read a book or scroll through an iPhone on a treadmill or stationary bike. It is not difficult to train your eyes on a television screen. Personally, I like to watch sports, because I'm kinda jocky, yes, but also because a game doesn't require sound. You can keep your earbuds in and your music pumping through a game. But maybe ...


1

Just make it fun by doing excercises you enjoy. If you like Biking, then go Biking. If you like Running, then go Running. Etc... Change it up and don't do the same thing all the time. Repetition can get really boring. Additionally, if you set goals for yourself and keep track of your workouts, then you'll easily be able to see your progress over time. Ex: ...


1

My number one essential for getting fit is being realistic. If you go on a proper diet and exercise regime, which is a given, you will have setbacks and failures. Accepting those and then pushing yourself to get back into your diet and regime ASAP will do you wonders. You need to be determined and realize that it takes about a month of very hard discipline. ...


1

Here's another link with some exercise ball workout videos. I think exercise/swiss balls are a great addition to any program, but don't get into the 'new toy' syndrome and focus on just using that, you'll become bored, your body will get used to the routine(s) and the rest of your body will be neglected. Determine what your goal is and use whatever tools ...



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