Eternal Lifestyles » exercise http://eternallifestyles.com Live Healthy, Live Long, Live Young Tue, 11 Jun 2013 00:03:02 +0000 en-US hourly 1 http://wordpress.org/?v=3.8 6 Exercises You Can Do While Watching TV http://eternallifestyles.com/6-exercises-while-watching-tv/?utm_source=rss&utm_medium=rss&utm_campaign=6-exercises-while-watching-tv http://eternallifestyles.com/6-exercises-while-watching-tv/#comments Tue, 07 May 2013 11:00:49 +0000 http://eternallifestyles.com/?p=251 It’s amazing how much time the average American spends watching TV, and most of that time is spent sitting down and doing nothing. Why not take the time to do some great exercises that will help you to lose weight the easy way? You can take a sedentary activity and make it a great opportunity […]

The post 6 Exercises You Can Do While Watching TV appeared first on Eternal Lifestyles.

]]>
It’s amazing how much time the average American spends watching TV, and most of that time is spent sitting down and doing nothing.

Why not take the time to do some great exercises that will help you to lose weight the easy way? You can take a sedentary activity and make it a great opportunity to get in shape!

Here are some easy exercises you can do while watching TV.

Push Ups

You may not have the stamina to do hundreds of push ups in a row, but why not do a set each time a commercial break rolls around?

Even if you can just do 10 to 20 per commercial break, that adds up to at least 50 pushups within an hour of TV watching. You can give your arms and chest a great workout, and all while that annoying dish soap commercial is playing.

Lifehack: Did you know that fidgeting can actually cause you to burn more calories? [1] You can burn up to 350 more calories per day, so get that foot tapping and those hands working!

Core Exercises

If there’s a TV show that’s particularly slow, take advantage of it to do a good core workout.

To work out your back, try holding these 3 positions:

The Superman 

Plank Hold

Side Bridge

To give your abs and sides a good workout. Try and hold each pose for as long as possible, and repeat each exercise often as you watch TV.

Yoga Poses

You may not be able to see the TV if you’re in the Downward Dog position, but imagine how great your workout will be if you can hold the various Warrior poses throughout the duration of your TV watching session. You’ll build excellent endurance, and you can get fit and trim while relaxing your body.

Lifehack:  If you want to boost your fitness, try stretching as you watch TV. Stretching reduces the risk of injury, and improves circulation. Just sit with your legs in a wide split, and hold it as long as you can.

Circuit Training Routine

Bored of doing the same thing over and over?  Try setting up a simple circuit training workout as you watch TV?

Have a few weights around the room, and do three exercises at each commercial break – one for your chest and triceps, one for your biceps and back, and one for your legs.

Leg Workout

Chair Pose

Hold the Chair Pose for 30 seconds at a time,

Side Leg Raises

Do side leg raises to strengthen your legs.

Squats

Set a goal to do 50 squats each time a commercial break rolls around.

Bounce Baby, Bounce

Want to get a great core workout while watching TV? Get a Yoga ball, and sit on it for the hours you spend in front of the television.

Not only will you force your core muscles to work, but you can burn a few extra calories at the same time! A 2008 study by researchers at the University of Buffalo showed that just sitting on a yoga ball burns around an extra 6% of calories vs sitting on an office chair.

Of course, bouncing will burn even more!

Tip: Make it a game! Just like you have drinking games, make an exercise game out of your favorite TV shows or movies.

[1] http://www.guardian.co.uk/lifeandstyle/1999/feb/23/healthandwellbeing.health

The post 6 Exercises You Can Do While Watching TV appeared first on Eternal Lifestyles.

]]>
http://eternallifestyles.com/6-exercises-while-watching-tv/feed/ 0
How to Start Running When You’re Overweight http://eternallifestyles.com/start-running-overweight-how-to/?utm_source=rss&utm_medium=rss&utm_campaign=start-running-overweight-how-to http://eternallifestyles.com/start-running-overweight-how-to/#comments Wed, 01 May 2013 11:11:00 +0000 http://eternallifestyles.com/?p=259 Running is one of the hardest things to do if you are overweight. I speak from experience… As a man standing 6′ 6″ tall and weighing 280 pounds, my body is built for power – not for speed. I actually weighed upwards of 300 pounds when I started running, and I’ve dropped about 25 pounds […]

The post How to Start Running When You’re Overweight appeared first on Eternal Lifestyles.

]]>
Running is one of the hardest things to do if you are overweight. I speak from experience…

As a man standing 6′ 6″ tall and weighing 280 pounds, my body is built for power – not for speed. I actually weighed upwards of 300 pounds when I started running, and I’ve dropped about 25 pounds and worked my way up to running a 5k race a couple weekends ago. (5k = 3.1 miles)

How did I do that?

Step 1: Start Walking – Before I could run, I had to be able to walk. I would walk for about 15 minutes at a time, take a short break, and walk a bit more. Within a week, I was able to walk for almost an hour without feeling too tired.

Step 2: Add Some Jogging – Once I was able to walk without feeling too exhausted, I would jog for short stretches of up to 50 meters at a time. I would go slow, but I would force myself to jog at least 1/3 of the distance that I would walk. Before long, I was able to jog a bit more.

Step 3: Jog More – I had to force myself to jog half the time, and then I was soon able to jog most of the distance. Within a month or two, I was able to run for about 2 miles without having to walk more than 300 yards to take a break.

Step 4: Take Out the Breaks – My initial goal was to run 2 miles, as that was the distance between my house and my evening martial arts lesson. It took about a month of regular running, but I was finally able to do it without taking any breaks. Boy did I feel good!

Step 5: Slowly Add Distance – I still had to add a bit more to my running, as I wanted to work my way up to the 5k race. My trick was to add 500 meters (1/3 mile) to the distance that I would run, increasing the distance every 2 weeks. It took me two months of regular jogging, but I finally managed to get my distance up to 5k with no pauses.

Now, after all that hard work, I ran a 5k race in just 33 minutes – not a bad pace for a hefty guy!

Lifehack: Use an elliptical machine and recumbent bicycle to start the weight loss without injuring your knees. It will help you to get good cardio and push your leg muscles, but it won’t put strain on your knees.

Dealing with Skeletomuscular Pains

One of the hardest things for me to deal with as a runner was the knee and back pains that came with pounding the pavement (I prefer to run on the streets). The key to dealing with the pains in my lower back was to strengthen my core muscles, so I added a core workout into my routine twice a week to ensure that my back got stronger.

As for the knee problems, you’ll find that losing weight will be the best solution, as it will help to take the pressure off your knees. Also, running with the correct posture will help to ensure that your knees and ankles can handle your weight without buckling or complaining.

The post How to Start Running When You’re Overweight appeared first on Eternal Lifestyles.

]]>
http://eternallifestyles.com/start-running-overweight-how-to/feed/ 0
Staying Fit Without a Gym http://eternallifestyles.com/staying-fit-without-a-gym/?utm_source=rss&utm_medium=rss&utm_campaign=staying-fit-without-a-gym http://eternallifestyles.com/staying-fit-without-a-gym/#comments Sun, 21 Apr 2013 13:54:47 +0000 http://eternallifestyles.com/?p=264 I’m not a huge fan of the gym, as it is boring for me to do the same exercises over and over again in an enclosed space. The good news is that I’ve found ways to get fit and in shape without ever having to step inside the walls of a gym, and you can […]

The post Staying Fit Without a Gym appeared first on Eternal Lifestyles.

]]>
I’m not a huge fan of the gym, as it is boring for me to do the same exercises over and over again in an enclosed space. The good news is that I’ve found ways to get fit and in shape without ever having to step inside the walls of a gym, and you can too!

Running

Running has always been my “white whale”, as I’m a bit larger than the average runner – standing 6′ 6″ and weighing about 280. However, I love the freedom of running or jogging down the road, and it’s so much easier for me to keep my mind off my running when I have a set goal to reach. I have no choice but to keep running until I reach my destination, as that is where my ride will pick me up to bring me home. If you want to force yourself to keep running, do it on the street and set a goal far away from your home. It will be much easier that way!

Sports

I love sports! I have played just about every sport on the planet – save golf and croquet. Hockey is my favorite, but all sports are great for getting a good workout. Basketball involves a lot of jumping, soccer and football are all about running, and every sport will involve a lot of action. If you want to get fit and stay in shape the fun way, sign up for a sports club or join a local team.

Martial Arts

Growing up in Japan, I always wanted to do martial arts. Now, I am finally able to do so, and I’ve loved every moment of it! I started almost a year ago, and I’ve seen amazing progress in terms of my fighting skills and weight loss thanks to the classes. I have shed 25 pounds, advanced three belts, and have never felt better. It’s so much fun to be able to kick and punch, losing weight all the while!

Home Workout DVDs

Many people think that these DVDs are for women, but anyone who thinks that has never tried the P90X or the Insanity workouts. There are many home workout DVDs that will give any man a run for their money, and it’s highly recommended for you to get a workout to do at home using these videos. Whether it’s Yoga, martial arts, or an exercise routine, it’s guaranteed to get you sweating and having fun!

Personal Routine

You don’t need to go to a gym to lift weights or do bodyweight exercises, so why not create your own personal routine? You can incorporate pushups, leg exercises, and a few dumbbell or barbell exercises using your own home weight set. It’s much cheaper and easier, and you’ll still get a great workout!

Active Weekends

My kids love to be active, and they drag me along on all of their hiking, camping, and beach trips. If you want to get in shape, you should try and make your weekends as active as possible. Hit the mountains for a day or two of hiking and camping, visit your nearby lakes or beaches for some swimming and water fun, or explore your city on foot or by bike.

The post Staying Fit Without a Gym appeared first on Eternal Lifestyles.

]]>
http://eternallifestyles.com/staying-fit-without-a-gym/feed/ 0
What to Eat Before a Workout http://eternallifestyles.com/what-meal-before-workout/?utm_source=rss&utm_medium=rss&utm_campaign=what-meal-before-workout http://eternallifestyles.com/what-meal-before-workout/#comments Wed, 17 Apr 2013 13:53:23 +0000 http://eternallifestyles.com/?p=262 Eating before a workout is usually only recommended if you will be doing exercise for extended periods of time – meaning more than an hour. If you’re just going for a short jog, eating won’t be necessary. It’s only when you’re getting ready to rip those muscles or run for miles that you need to […]

The post What to Eat Before a Workout appeared first on Eternal Lifestyles.

]]>
Eating before a workout is usually only recommended if you will be doing exercise for extended periods of time – meaning more than an hour. If you’re just going for a short jog, eating won’t be necessary. It’s only when you’re getting ready to rip those muscles or run for miles that you need to fuel your body for the grueling workout ahead!

Before a resistance training session…

Building muscle requires a whole lot of amino acids, which comes from protein. The more amino acids your body has, the easier it will be to build those muscles. The more intense your workout will be, the more protein you will need.

Did You Know: It actually requires 9 different amino acids to build muscle. Without all 9, your body can’t use the amino acids, and they go to waste. Make sure to get all 9 amino acids to promote proper muscle building.

When preparing for a resistance training workout, make your meals:

75% carbohydrates

25% protein

This way, you’ll fuel your body with lots of instant energy – in the form of carbs – which will help it run properly at the beginning of your workout. By the time you have depleted the energy provided by the carbs, your body will have turned the protein into amino acids – ready for use by your muscles!

Eat at least 60 to 90 minutes before your resistance training workout, as that will give your body time to process all of the nutrients and turn it into fuel!

Before a cardio session…

Cardio exercise will push your cardiovascular system, but it will require more fuel than muscle-building nutrients. You’re not pushing your muscles too hard, but you will need a steady burn of energy.

When preparing for a cardio session, make your meals:

75 to 100% carbohydrates

0 to 25% protein

The reason for this is that you want to provide your body with a lot of energy, which will be used throughout your cardio workout. It’s more about endurance when it comes to running, jogging, and cycling, and too much protein will actually slow you down.

That isn’t to say that you shouldn’t have protein in your pre-workout meal. In fact, you should add a bit of protein to your meal to ensure that your muscles can be fueled during your long run. Adding lots of fiber will also help to reduce the sugar rush and crash that is common when you eat a lot of carbs.

Eat about 30 to 60 minutes before your run, and your body will be able to metabolize those carbs into energy quickly.

VERY IMPORTANT: Watch Your Carbs

When I talk about eating carbs, I don’t mean empty carbs like white bread, white rice, pasta, etc. These carbs will just give you an energy rush, but the crash will be pretty hard on your body.

In this case, you want to eat more complex carbohydrates than anything else. We’re talking:

  • Whole grains like quinoa, barley, brown rice, and millet

  • Oats (but not too much, as they will expand in your stomach)

  • Fruits like bananas and berries

  • Vegetables like celery and carrots

Beware of eating too much fiber, though, as it could cause stomach issues when you run. Also, make sure to only eat small portions, as you don’t want to feel too full as you run.

The post What to Eat Before a Workout appeared first on Eternal Lifestyles.

]]>
http://eternallifestyles.com/what-meal-before-workout/feed/ 0