Does your heart, mind and body say, “yes” to exercise but you just can’t seem to bridge that gap from wanting it and actually doing it? Well hopefully today’s article from Simone Smith will help! Keep reading to see if your top excuses are listed here and find out how to overcome them.

There’s no shortage of ways to get healthy and fit, but procrastinating isn’t one of them. Sitting around dreaming up a world where you’re active and toning your muscles is a great place to start, but you’ll need to actually apply yourself sooner or later. When it comes down to putting off exercises, a lot of people use the same tired excuses. They’re getting old, and most of them don’t even count as valid and solid excuses.

It’s time to pull yourself up by the boot straps and put on a pair of jogging trainers!

5 Common Excuses That Stop You From Taking Up Exercise1. “There’s No Time."

You might feel like this is the perfect excuse to avoid exercise, especially if you work full time and have a family to take care of. It seems like there’s never enough time in the day when you get stuck in a complicated routine. When you do have a spare moment, it’s tempting to spend that time doing something that you like. Who says you can’t multitask?

If you’re a reader, listen to audiobooks while you go for a brisk walk or jump on the treadmill. If you want to binge watch your favorite show on Netflix, there’s no reason you can’t lift weights at the same time. If you are an avid swimmer, you can even buy special headphones to listen to your favorite music while swimming.

The point is, unless you are really aiming to be a professional athlete with extreme training routine requiring you to be 100% focused, you can allow yourself to multitask a little bit, exercising and doing a less tiring activity on the side.

2. “I Always Have My Children With Me."

Some people avoid exercise because their kids come first. Do you know who else needs exercise? Those very same kids. Take up a sport with your children. Chase them around on the playground. Run around the field while they’re at soccer practice. Grab a few water bottles and go for a family walk around your neighborhood. Some gyms offer child care as part of a membership if you’re looking to join one. Your whole family will benefit from becoming more active and you will be able to cross yet another pointless excuse off of the list.

3. “I’m Exhausted."

You may be exhausted from lack of exercise. As strange as that sounds, it’s a completely valid possibility, especially with people who haven’t been exercising for a long time. Exercise encourages your body to dip into its natural energy reserves. You might feel drained and tired after a heavy workout, but as soon as the endorphins kick in, you will not only feel happier but also force your body recharge its energy to the fullest, giving you a great boost.

Exercising in the morning can actually improve your energy levels throughout the day, and exercising in the afternoon can help you beat the after-lunch slump. All you have to do to beat the low-energy-level state that prevents you from taking up exercises is actually start exercising.

4. “It’s No Fun."

Washing the dishes isn’t fun either, but you still need to do it. Nothing is fun unless you let yourself enjoy it. Exercise with your friends or family and allow the workout to become not only an exercise opportunity but also a bonding experience for all of you.

If you prefer to exercise alone, listen to your favorite music. Go for a solitary walk and enjoy the Zen tranquility that comes from being able to clear your head while enjoying the fresh air and making your body stronger and fitter. Sometimes, it’s a matter of shifting your perspective and making the most of what you have.

5. “I Don’t Have the Motivation."

Motivation isn’t going to fall into your lap. Most of the time, motivation won’t kick in until something has become a regular part of your life. Once you start exercising, you can set personal goals for yourself to keep you tethered to your workout regimen.

Just a small piece of advice here: Although you should always aim high, you might easily get discouraged if you don’t see the results quickly which may destroy your motivation completely. That’s why it’s important to set realistic goals, especially at the beginning of your training.

Instead of saying that you will look like a body builder in three years, set short-term goals that you can actually achieve and see the results. Maybe you want your favorite pair of pants to fit again in four months. Maybe you want to add a few pounds of muscle before summer. Maybe you just want to beat your own record you set up a week ago. And when you do – you will find additional motivation to set another goal.

Remember that you won’t be able to harvest motivation from the air around you. You’re waiting for a moment that will never come.

Exercise is something you deserve. It’s less of a chore, and more of a reward for yourself. We often fill our own heads with excuses when it comes to taking care of ourselves. Your family, friends, and even your employer will all benefit from a happier, healthier you.

About the Author

Simone Smith is a tech savvy blogger who shares her business and education related stories at Online Courses Australia. When not working, Simone might usually be found learning new skills and trying new hobbies in her constant pursuit for self-improvement.

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The Simplest Keys to Fat Loss: Inefficient Exercise & Hard Work

by Head Health Nutter on April 27, 2016

We all want to be healthier. Sometimes we try, and try hard, yet to no avail. Keep reading today’s article by guest blogger, Demmy James from Muscle & Strength, for the fitness and nutrition low-down to lose fat at the beginning of a program and when you’ve hit a weight-loss plateau.

Fat loss is something that a lot of people seek because it not only makes your body appear better in the mirror, but also because you lower your chances of serious medical conditions arising such as heart disease, diabetes, and obesity.

Sexy muscular naked man and female hands unbuckle his jeans on a dark background

These are all conditions that can lead to death if nothing is done to prevent them from starting in the first place. Research shows that excess body fat is a leading cause of heart disease, and reducing its presence is the best way to live a longer life.

You can accomplish this task of fat loss through hard work, dedication, and a simple process known as inefficient exercise. This is your best method to accomplishing this task alongside a healthy and nutritious diet program.

Let’s take a look at the information you need to get started in the proper direction:

Nutrition is Everything

The foods you chose to eat is the primary reason you have extra body fat that needs to go away, so whatever you were eating needs to be scrutinized in order to see what caused everything to go downhill.

Foods high in simple carbs (sugar) and unhealthy fats are the primary source, which also includes large consumption of drinks such as soda and other sugary liquids. Junk food consumption has to end, and it takes serious dedication to get free of this addiction.

Yes, sugar can evolve into something just as devastating as a drug, and a research study concluded that people can become dependent on simple carbs. This makes it very difficult to dissipate the need for cravings and binge eating, which causes fat percentages to spike. Each person’s body is different, so these side effects of simple carb abuse can take longer than others.

The broken down process of carbs is simple. Carbs are a sugar that your body uses as its primary energy source. They are stored within your liver and muscles primarily in the form of glycogen.

Any excess sugar your body is unable to use through physical activity causes an overflow to be sent to your fat cells. They grow larger and eventually you see the results of your food consumption in the mirror.

How to Start Eating Better for Fat Loss

Fat loss starts by first consuming fewer calories than your body needs for energy every day. This will allow your metabolism to start burning fat instead of carbs as your primary energy source since carbs are not being eaten as much as before.

You then have to make smarter choices with proteins such as red meat, fish, and poultry. Choose the red meat that contain lesser amounts of fat, and trim your meat if excessive fat is found on your cuts.

Fatty fish such as salmon is good for you because it contains healthy fats for your heart that may also encourage fat loss. Chicken and turkey contain the lowest amount of saturated fats, but primarily in the white meat i.e. breast meat region.

The darker portions found within the legs and thighs contain higher levels of saturated fats. Protein is good for keeping your muscles well fed, and also helps reduce cravings since you feel more content after consuming them.

Exercise is Your Next Step to Losing Fat

You have been given information on what your diet should look like, but let’s focus on exercising now to burn the calories you have consumed.

Exercise means you are performing an activity that is more intense for your body than you normally would go through during the day. For example, you walk around 2-3 miles a day on the college campus or within the office. This is normal for you, so you have to do something like run 2-3 miles since this is now an intense physical activity. Get where this is going?

Simply doing a few sets of ab workouts just does not use enough energy to start allowing fat loss. Something is better than nothing when it comes to keeping your body in better condition, but fat loss is not under the same process. Put forth the effort to sweat and your body will begin to start showing the results you seek to achieve.

Inefficient Exercise for Fat Loss

You read the title correctly. Inefficiency is actually something that helps out once you reach a certain point in your fat loss training program.

In the beginning you should see significant changes in your body fat percentage because it is something new your body has to go through. The hard work is paying off, so why change something that is already working so well?

Then something happens you did not expect. Suddenly, fat loss is not occurring as much as you had seen in the past, and may have even flat lined. This is a fat loss plateau, which is when you just do not lose as much fat anymore with the same training program. Increasing the intensity can only go so far. This is why you want to find something else that you were probably inefficient in. Starting back from square one with a different approach allows you to start losing fat once again.

For example, if you have been focused on cardio, you should then add in weight lifting exercises with high repetitions to maintain a cardio focused program that is also different. You inefficiently targeted your muscles with weight, so now your body responds to this new focus of training.

Are You Ready for Fat Loss?

You have been given information that most trainers might not tell you when it comes to fat loss, so you now are capable of starting in the right direction.

You only need hard work and dedication to make it through this process if you really want your diet and training program to work effectively. Get started as soon as possible if you truly seek to better your health and start losing fat.

Sources:
[1] https://www.nhlbi.nih.gov/health/health-topics/topics/obe/risks
[2] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

About the Author

Demmy James is a fitness buff, strength and conditioning specialist and content contributor with Muscle & Strength. He is constantly looking to inspire and motivate others towards achieving their own health and fitness goals through his writings.

Have you ever used inefficient exercise to overcome a weight-loss plateau?

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5 Cancer-Busting Superfoods to Incorporate Into Your Diet

by Head Health Nutter on April 25, 2016

If you could prevent cancer with just eating a nutritious diet, wouldn’t you consider it? It definitely couldn’t hurt to add superfoods to your diet – especially if they taste great! Keep reading today’s guest blog post by Emma Sturgis and add these delicious foods to your grocery list.

No one wants to have to face cancer, and there are a few simple ways to reduce the risk for being diagnosed with cancer. With some cancers being preventable, it is worth it to take every measure possible to do so. You can increase your odds of preventing cancer by incorporating cancer-busting superfoods into your diet.

Here are five foods to incorporate into your healthy diet:

5 Cancer-Busting Superfoods to Incorporate Into Your Diet

Berries

Berries are packed with cancer-fighting vitamins. The large quantities of vitamin C in berries can stop some tumors from growing. Strawberries are great for incorporating vitamin C, while blueberries are full of phytonutrients. Blueberries’ phytonutrients help prevent cancer cells from multiplying. In raspberries, the ellagic acid also prevents cancer cells from multiplying.

Tomatoes

Lycopene in tomatoes is a cancer-fighting antioxidant. Lycopene blocks free radicals and boosts the immune system. Oddly enough, tomato products that have been processed, such as tomato sauce or tomato paste, contain a larger, more concentrated dose of lycopene. Additionally, the carotenoids reduce instances of certain types of cancer. [click to continue…]

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Reasons to Detoxify Your Mind and Body

by Head Health Nutter on April 23, 2016

If you’re still unclear about detoxing and wonder why people do it, then please keep reading today’s guest post by James Smith. He covers reasons why we might want to consider detoxing and an overview in how to do it.

The onslaught of environmental pollution due to chemicals like insecticides and pesticides, tobacco smoke, vehicle emissions, heavy metal poisoning due to industrial contamination, the administration of hormones and antibiotics to animals and the use of food additives, preservatives and taste enhancers; chemical cleaners and detergents, the list of substances that have a detrimental and toxic effect on the human body is endless.

The sad but undeniable truth is that our bodies are a veritable chemical cocktail of modern-day industrial chemicals, not to mention the residues of pharmaceuticals, legal drugs (like alcohol, tobacco, and caffeine) and illegal drugs (like heroin, cocaine, and marijuana). We have created a living environment that is poisonous to our bodies, not to forget the increased exposure to u-v radiation due to use of aerosols, CFC’s. In our quest for growing more food, we have drastically compromised on the quality of food.

Hot ginger tea with lemon and honey

High levels of mercury have often been reported in fishes like mackerel, shark etc. hence should be consumed with precaution especially by pregnant and breast feeding women.

Apart from this, people are under a lot of stress, have unhealthy food habits and follow a demanding and frantic regimen, so much so that they do not have time for physical exercise or any form of relaxation, the result being, a buildup of harmful elements in the body that lead to various mental and physical disorders.

[click to continue…]

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7 Healthy Snacks You Should Keep at Your Office Desk

by Head Health Nutter on April 21, 2016

Our worst food choices are generally made when we’re starving. The trick is to avoid getting to that point of hunger by choosing healthy snacks in between meals. Keep reading today’s guest post by Tess Pajaron for healthy snack ideas to bring to work.

When you make a living sitting at a desk, you’re already leading a fairly sedentary lifestyle for those hours of the day. There are plenty of tips on how to be more active even while working in an office, but the other side of that coin is choosing healthy snacks as well.

Grabbing a quick candy bar or bag of chips from the office vending machine is tempting when you start to crave an afternoon snack, but you’ll regret it later. Instead, be prepared with these 7 healthy snacks:

hazelnutsFresh fruits & veggies

Whether you’re craving sweet or salty, opting for fresh produce is always a sure bet to take the edge off your hunger and get some solid nutrition at the same time. If you prefer to dip your veggies, opt for hummus instead of ranch dressing for some bonus protein.

Health bars

For a quick and convenient snack, throw a few health bars in your purse before you leave for work. With the huge variety available, you’ll easily find one that suits your tastes. Be cautious, however – not all “health” bars are as healthy as they seem. Look for a choice that is low in sugar and high in fiber and protein. (Editor’s Note: or try this healthier-for-you brownie made with protein-rich black beans!) [click to continue…]

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Exercises Designed to Help Increase Your Natural Endurance

by Head Health Nutter on April 19, 2016

If you find that lately you don’t have enough endurance to just to get through a day of normal activities like preparing meals, doing little chores around the house, going to work, taking care of yourself, and meeting other responsibilities, then this article is for you. Keep reading today’s guest post by Brooke Chaplan and increase your energy!

Endurance is important for keeping up with regular exercise routines and even just daily work. It is also part of your metabolism and helps your body regulate itself. The reasons why you don’t have as much endurance as you once did could be varied. It could have to do with not getting enough physically exerting activities in, your diet may not be the best, you may be recovering from an illness, or you may need to build some muscle.

Exercises Designed to Help Increase Your Natural Endurance
If you have seen a doctor and there’s nothing visibly wrong, or if you just want to increase your endurance overall, then you can do so with exercise. If you already exercise, then there are some tweaks you can make to your exercise routine, which will help you to increase your natural endurance.

HIIT Workouts

Weight training can definitely help increase your endurance if done right. When you want to increase endurance, do both aerobic and weight lifting exercises on the same days, train hard, and give yourself very little recovery time between sets. Aim for 20 seconds of rest between weightlifting sets instead of the usual 30 to 60 seconds.

If you usually do aerobic exercises one day and strength training the next, combine them so you have one intense, variety-filled workout. You probably won’t want to train like this two days in a row. The next day can be a day of rest or you could do something like yoga or swimming in your pool or home swim spa.

That being said, it is possible to train hard two days in a row if necessary. The trick is to get really adequate rest in between, drink plenty of water and eat the right foods. And when choosing which exercises you are going to do that don’t necessarily involve weights but aren’t aerobic, then opt for compound exercises, like step-ups, push-ups, pull-ups and squats. [click to continue…]

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7 Ways to Ease Joint Pain

by Head Health Nutter on April 17, 2016

If you or someone you know suffers from joint pain, then you’ll benefit from today’s guest post by Meighan Sembrano.

As human beings, it is our innate nature to take things for granted. It is one of the greatest flaws that most people are unable to correct. We may take our friends or family for granted, forget the importance of weekends but the most disturbing thing that we do is to neglect our health and allow it to deteriorate. One of the biggest aspects here is the health of our joints.

It is only when the problems start to present itself, and the pain becomes unbearable do we seek treatment. While all is not lost and there are practical solutions to cure joint issues, most of the damage have already been done, and it might not regain its full functionality. This highlights the importance of providing adequate care for our joints, particularly as it deteriorates as we start to age.

joint painTips to Ease Joint Pain

Start Practicing Yoga Regularly

Other than improving the virtual connection between mind and body, yoga has also proved itself to be an effective treatment for muscle and joint pain. Based on various poses that individuals can engage in, different areas of the body are targeted to help ease the level of pain and strengthen the muscles at the same time. Nonetheless, the primary consideration before engaging in yoga practice is the health condition that you are in. Additionally, a yoga instructor is necessary for those who are just starting out. Otherwise, the risk of causing unnecessary injuries increases exponentially.

Load Up On Calcium [click to continue…]

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Tips & Tricks to Keep Your Timed Weight-Loss Goals

by Head Health Nutter on April 15, 2016

Do you have a weight-loss goal and a specific time in which you’d like to reach it? In today’s article by Vineetha Reddy, she shares with us her tips to keeping her time-line when reaching her weight-loss goals.

We all wish we had more time. Without realizing it days and weeks can seem to fly by. More often than not, our personal weight loss goals are what gets put on the back burner.

successful weight lossIt’s understandable that having a successful career and being a responsible family man or woman can be time-consuming. However, that’s not an excuse where your health is concerned. Making excuses to avoid working out will severely affect your health in the long run. So, in this article, we will look at how you can get a workout done in as little time as possible.

A lot of people assume that losing weight takes hours of working out. Because of this, most people don’t even start. What they aren’t aware of is, even a 15-minute workout can be an effective weight loss tool as long as it’s performed correctly and complemented by a balanced diet. Regular exercise helps prevent cardiovascular disease, high blood pressure, diabetes and lowers body fat.

Some tips to help you lose weight even with a tight schedule are:

Get Up Early

Setting your alarm half an hour earlier than usual is all it takes. If you wake up at 7 and get ready for work, try 6:30. On an empty stomach, even a 15-minute workout can have a significant impact on your health.

Plan Your Meals [click to continue…]

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10 Simple And Easy Recipes With Fish

by Head Health Nutter on April 13, 2016

Essential oils are getting a lot of attention these days and from what I’ve read, the recommended weekly serving of fish has gone from once a week to two or three times a week. This is great news for fish lovers but maybe not so much for others… So to help you all make fish as tasty as can be, I’m pleased to publish today’s article by guest blogger, Hang Pham.

Add heart-healthy omega-3 and lean protein to your diet with the fish recipes. They give you a large quantity of protein, calcium, trace minerals, and other vital nutrients as well. Some can provide you much energy and some can provide you one large position of the phosphorus need by your body. Here are some easy and simple fish recipes you can follow:

1. Thai Fish Currythai-fish-curry

Generally, this one is made tasty with curry. lemon grass and coconut milk as the main ingredients.

Process:

  1. Take any fish of your choice which doesn’t have excess of any flavour. Or you can take thick fillets for it.
  2. Sauté your red chilli powder with lemon grass, Thai sauce, and garlic in one wok.
  3. Place in coconut milk (2 cups) plus chunks of bringal if desired. You can also use peas.
  4. Add the fish and season with pepper and salt.
  5. Cover and cook until done and the gravy is thickened.

2. Fish Finger

This dish is cooked in the same way, like the fish fry. But, this looks like French fries due to their shape. [click to continue…]

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Nootropics 101: Can Supplements Super-Charge Your Career?

by Head Health Nutter on April 11, 2016

This is the first I’ve heard of Nootropics and I’m intrigued. So I’ve decided to publish this guest post by Laris Stephen who writes for Peak Nootropics. Like all of our content here on Live Lighter, this is an unpaid contribution – it is for your information only so you can decide for yourself if you wish to further investigate these natural supplements and try them for yourself.

In the recent past, there has been a lot of hullabaloo about a certain type of drug called Nootropics. These “smart drugs" promise to boost up one’s brain to such an extent that remaining awake for hours at a stretch and solving mind boggling puzzles won’t be an issue anymore. These supplements are guaranteeing you that you will be reborn as this generation’s Einstein. These kinds of drugs are effective cognitive enhancers who have almost zero side effects. Nootropics are helping people across the world gain a competitive edge and live longer.

Benefits-of-Living-A-Minimalist-LifestyleAfter thorough research was conducted, the investigators found out a number of cases where people who had trouble focusing on one thing for a longer period of time and lacked necessary energy to carry on with the day’s work said that after consuming these supplements they have been able to accomplish tasks which seemed ten times harder before. In this age of instant gratification, more and more working professionals are taking the helps of these supplements to become more productive at work and have an edge over their colleagues.

Here are some of the Nootropics & their benefits:

1. Racetams: This seems to be the Internet’s most favored smart drug. This group of drugs has a common chemical structure known as pyrrolidone nucleus. Most of the racetams comprise of noopept, aniracetam, oxiracetam, priracetam, pramiracetam. In the US, selling of racetam is not supervised by the law, thus making it openly accessible to each and everyone.

Although it doesn’t taste exceptionally good, and the internet shows that the most popular racetam is piracetam for its effective cognitive strengthening, it is advised that one tries them out and see if it works out for them since this drug has the following benefits.

  • Improvement of memory, focus and cognitive function
  • Aniracetam helps in reduction of anxiety

Cognitive Boost: a vast majority of the people who take nootropics swear by its cognitive effects. Improvement of memory, focus and cognitive function are just some of the benefits. [click to continue…]

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