Fitness Advice

Set clear goals for yourself, and start with basic exercise. It is recommended to start with a complete physical training program, which is done 2 or 3 times a week, or a basic division of training (such as up / down). Objectives should be specified and measured. Write down long-term goals and set short-term goals that will help you reach them. Day after day, week after week, you can meet these goals. Progress will be addictive! It will help to make notes of how your exercise and healthy diet are going each day or each week. This can help you to plan your progress and measure it easily.

Getting proper nutrition and rest is key to any successful health plan.


It is possible to cook healthy food cheaply, using basic foods like beans and rice. There are many easy-to-prepare online cooking recipes, such as salads, dishes, and healthy snacks. Check the price per ounce for each ingredient if possible and find out what is in your budget. Of course, feel free to change recipes based on personal taste and / or any food allergies you have. Gradually replace processed foods with a variety of less expensive foods.

Recovery Time

It is important to take at least one day in training each week. Inexpensive exercise, such as walking or stretching, is still good for vacations. Schedule a reload week every 4-6 weeks, or as often as needed, to recover and rebuild. You can use one or more reload agreements or just take a "working break" for a week. In either case, focus on the task at hand and on the therapies.

Deload protocols include but are not limited to: low volume (sets / reps), low frequency (weekly training days), low power (regression of any kind), low variability (low exercise)

Active relaxation: ideas include but are not limited to your favorite sports activities, taking a Yoga class, walking, and yard work or household chores. If you are in good physical condition and accustomed to a heavy workload, you can build up your training six days a week while you are still involved in sports. Of course, in this case, it is very important to pay attention to your body. Get plenty of sleep and good nutrition.

Tips for Regular Exercise

Always make sure you are warming up properly.

Wear comfortable sneakers and clothes. Some types of exercise will require a particular outfit. Bring an exercise towel if necessary, and stay hydrated, especially when exercising outside in hot weather.

Safety precautions - this includes, but is not limited to, sun protection or insect repellent, having emergency contact information with you at all times, checking the safety of the training area, adjusting to the situation, getting used to your training habits and weather.

During Exercise - 1) Active rest between sets and between exercise. Walk around your workout and / or do light stretching, keeping blood flow up and muscles relaxed. 2) Take a deep breath during exercise and take a break when needed. 3) Do not go through pain or symptoms of overdose.

Choose a place in your home to exercise. It could be as simple as a floor! Also check out local parks and recreation departments, if you want to train outside. Search online for local strength groups or classes. Also, rec doors often have a variety of functions to choose from. Some churches offer free exercise classes.

Options for finding cheap or free fitness equipment include: browse Craigslist, check out free groups of things on Facebook, or sign up for Freecycle and ask around.

A few ideas for when you get to the plains: light up and focus on form, do plateau busting workouts, exercise shifts or other variables in the Workout

Warm-up tips

Proper warmth prevents injury, gives you energy to exercise, and improves muscle strength. Start with exercise that will increase your heart rate and get blood flow, warmth stretching and training. Ideas include brisk walking, cardio, skipping rope, light exercise, and light calisthenics. Next, do a joint rotation, such as a shoulder rotation. This helps to lubricate your joints with synovial fluid and increase blood flow to the muscles.

Start stretching after a combined cycle. Stretch only a little to moderate discomfort. Pain is a sign that something is wrong or that you have passed the stretch. Slightly increase your range of motion and balance. Try to stretch as many muscles and joints as possible before exercising, or whenever it is best. However, if the time is short, at least stretch out the body parts you will be working on. After stretching, do warmup sets, then set your task. Also, you stretch a little after each exercise.

It is recommended to use cushions for comfort and easy access to other locations. Towels and folded bars work very well. You can also use yoga mats, blocks, and / or bolsters if you already have them, but this is not strictly required.

Cardio exercises include brisk walking, running, high-intensity training, and low-intensity exercise done at a fast pace. A few ideas for small space exercises: animal movements (such as bear crawling and hops boops), "mountain climbers", rope jumping, local running, jumping jacks, burpees, and agility drills can be done in a small area. You can use less space exercise to focus more on agility, walking, cardio, or combination.

Life tips

Eat a variety of different foods

Avoid empty calories

Take the time to read labels on products

Take B12 supplement or Super B-Complex daily

Try walking and / or stretching daily

Major changes do not have to be made simultaneously; a small change every day adds Shake things upside down from time to time to increase motivation

Keep long-term goals in mind - consistency is key

Allow time each week to relax and remember