Fitness Archives | Page 2 of 2

Most people want to start their year right by improving their looks as well as their lifestyle. Achieving the figure that you've always wanted, however, requires more than undergoing a coolsculpting procedure at a cosmetic surgery clinic in Salt Lake City like Clarity Skin. Losing weight and maintaining your figure requires your will and dedication. So, how can you keep your ideal weight after the process?

We know how overwhelming it can be to find the right diet tips that can help you maintain your figure. There's too much information on the Internet that finding the best tips can be confusing. Luckily, we have listed interesting hacks to help you maintain your shape and keep your body goals.

Consume a Lot of Fiber

Consuming fiber is one of the best ways to flush out unnecessary fats and toxins from your body. You can get the right amount of tissue from plant-based foods such as fruits, vegetables, beans, as well as whole grains. Add beans to your favorite salad or eat oats to start your day. These are great ways to increase your daily fiber intake.

Stay Away From Excess Sugar

Both saturated fats and sugar contain a high number of calories but with little nutrients. Excessive consumption of foods containing these components can cause you to gain weight. You can even develop a chronic health condition.

So, make sure to avoid sugary snacks and replace them with fresh fruits and vegetables instead. You should also opt for low-fat dairy options for a healthier source of fat and sugar.

Drink Lots of Water

There are times when your body misinterprets thirst with hunger. That's why it's advisable to drink water to saturate your hunger. Adults should consume at least eight glasses of water every day to maintain good health.

If you're doing physical activities or when the weather is hot, then you need to drink even more liquids. One tip to help you stick with the eight-glass rule is to drink a glass of water every meal time. You can also replace fruit juice or soft drink with water.

Be Careful With What You Drink

Although drinking liquids are excellent for your body, there are some liquid drinks that can sabotage your body goals. Sodas and milkshakes, for instance, contain high amounts of calories that can be difficult to burn. Even sports drinks and juices can lead to weight gain if you drink too much.

Cook Your Own Meals

Although there are people that don't have a knack for cooking, preparing your meal can have a lot more benefits than you might expect. Cooking meals at home can promote weight loss and a healthier lifestyle. Since you know the ingredients for each meal, you'll be able to cook recipes based on your diet plan.

Keeping your body in good shape after a body contouring procedure requires your utmost determination. So, try your best to stay fit so you'll be able to keep your desired weight. You should be careful with the food that you eat so you won't gain any unnecessary fat.

You’ve probably heard of CrossFit from your adrenaline-junkie officemate orreadabout it alongside gym selfies that greet you on social media. Your friends might even be talking about the newest “boxes” on the block, and your favorite sports store has opened a section dedicated solely to CrossFit apparel.

And these might have gotten you thinking, what is CrossFit, and why is everybody so obsessed with it?

The answer you normally get is that it’s a great workout class. It’s more than that, though. It’s a training program that conditions your body through various intense workouts. Not only does it build your strength, but it also makes you look and feel better.

The CrossFit Details

CrossFit is afitness regimen developed by Greg Glassman. Its main goal is to help people improve their fitness and health through different high-intensity and functional movements. Three characteristics set it apart from other training programs:

Sessions enhance functional movements, which reflect the best aspects of sports likerunning, rowing, weightlifting, gymnastics, and more. CrossFit improves ten physical skills: balance, coordination, accuracy, speed, power, stamina, strength,agility, flexibility, and cardiovascular or respiratory endurance.The aim is to maximize the amount of work you do in the shortest time.
It’s varied. Unlike specialized training programs, CrossFit is unfocused. It doesn’t train you to do one thing spectacularly, but itprimes the body to do anything. As such, it employs varied workouts (we’ll discuss the Workout of the Day later). As its website claims, CrossFit’s specialty is not specializing.
It’s measurable. Your coach defines the standards of performance, sets time limits, and keeps score. He or she measures the amount of work you do, divided by the time. This way, you get observable results, which you use to track your progress.Your scores also motivate you to do better.

This training program is so effective that it’s used by police academies, military units, and professional athletes. At the same time, anyone—including those with no athletic background—can try it out.Glassman designed CrossFitfor universal scalability, after all. The coach can scale down the tasksto match the ability of the person. Thus, a professional athlete and abeginner perform the same routine, just in different degrees of intensity.

Because it can cater to people with a wide range of abilities, CrossFit has become one of the most popular fitness regimens in the world. In fact, it has morethan 13,000 affiliates worldwide.CrossFit gyms even have their own name—“boxes.”

Get to Know the Girls

In a CrossFit program, you perform the Workout of the Day(WOD). The fun thing is they’re named after girls. Why? The founder claimed that anything that leaves you laying on your back, gasping for air, and wondering what happened should be named after a girl.

Here are some of the most famous WODs.

Mary — You have to complete as many rounds as you can in 20 minutes:

5 handstand push-ups
10 one-legged squats
15 pull-ups

Angie — For a set period, you would do:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Barbara — Five rounds for a certain period, with 3-minute breaks in between:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

The Drawbacks

We’ve discussed the things that CrossFit can do, and you’re probably thinking, what’s the catch?Well, like other fitness programs, CrossFit has its fair share of disadvantages.

Not for Specialization – CrossFit entails many different exercises designed to improve overall fitness, not one specific area. If you want to be adept at a certain skill (say,weightlifting), you have to dedicate time for special training on top of CrossFit classes.
Price – The fees in CrossFit boxes are more expensive than local gyms. After all, the program follows certain guidelines. Moreover, the coach scales the program depending on the needs of the class.
Risk of Injury – Pushing oneself to the limit is not always healthy. Some people perform the WOD too fast at the expense of proper form, increasing the risk of injuries. The proper mindset is the key to a safe routine; try to score higher, but never at the expense of your form.

The Paleo Diet

Your CrossFit officemates might also rave about the Paleo diet, which many CrossFit experts recommend. It follows the way people ate during the Paleolithic period. This means no refined sugar, cereal grains, potatoes, dairy, legumes, refined vegetable oils, or processed foods. Instead, people eat meat, fish, seafood, eggs, fruits, vegetables, nuts, and seeds.This diet facilitates weight lossand lowersyour risk of chronic diseases.

So, do you have to subscribe to the Paleo diet if you decide to get into CrossFit? No. You need to, however, follow the eating habits that could support intensive workouts. The CrossFit websiterecommends meat, vegetables, nuts, seeds, and fruits. Limit starch intake and steer clear of sugar. Other eating plans that the site recommended includes the Zone Diet.

Finding a Good Box

Let’s say you want to give CrossFit a try. How do you find a good CrossFit box?

The first step is to do research.If the box’s programs just follow the CrossFit website, chances are it doesn’t have a solid experience in guiding box patrons.Moreover, check if there’s a beginner program (a.k.a.an on-ramp course). This shows that the gym considers individual capabilities, as the CrossFit philosophy prescribes.

Once you’ve earmarked certain boxes, get in touch with the coaches. Ask them to walk you through their program, WODs, goals, and concerns. Do they have a system for dealing with injuries?Do they prescribe a diet and clothing? Check the facilities, too. CrossFit boxes should be nothing less than clean and tidy.

Expectations on Your First Day

Let’s say you’ve signed up for CrossFit classes. How do you make the most of theprogram? Here are some tips:

Follow the prescribed clothes. What you wear could limit your movement.
Be competitive, but in a friendly way. The goal is to beat your personal best not to alienate your peers.
Be open to suggestions. You might have been doing a routineincorrectly for years.Now is the time to correct it.
Never sacrifice your form. Always do the workoutas prescribed, even if it means adding a few seconds to your time.

Lastly, have fun! Although CrossFit is extremely challenging, it doesn’t have to be a chore. Enjoy the workout, savor every high score you get, and always keep your goalsin mind.

Everyone I know who ventured into CrossFit loved it. Sure, they had to push their bodies and their resolve to the limit, but they said it was worth the work. So, give it a shot, and I’m sure you’ll love it, too.

Check our site for more challenging workouts.

How to Maintain Your Figure After Coolsculpting

Crossfit for Beginners: Achieving All-Around Fitness