Do what You Can Where You are

Love this pic.

Have you ever thought of what you can do if you have no running shoes, no bike, no gym? These guys are doing bench press with fencing on a iron bar.

I try to get my fitness in any way that I can and having fun running around a park with the kids is just an added bit of fitness to add to my day

How about you? Tell me what you do in a tough situation to get a bit of extra exercise?

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Where is Your Head At?

I have had a cold or allergies or something the last few days which kind of kicked me for a couple days this weekend but today I was back at the gym and hitting it hard. Eating has been really good and I have kept the motivation that I need to continue successfully on my 30 day fitness challenge.

How about you. Where is your head at?

If you are doing this 30 day fitness challenge along with me, or even if you are not this is a tough week for many people. The first week getting in shape is great. Lots of changes, moving forward with eating and exercise, and finally feeling like you are doing something great for yourself.

You do feel great about yourself now I hope?

Remember you need to keep yourself first. You can’t help others if you are not strong yourself.

Anyway, this is week 2 and your motivation may wane at some time this week. If you are a mere mortal like the rest of us then you know that the excitement that you have when you start something can’t continue forever and since it is hard for you to see tangible results you have to work hard to find something to keep yourself going.

Your goal this week is to make sure that you at least keep your exercise up and improve your eating. There are always things that you can do to improve your eating – And don’t eat after dinner, that will help you sleep better and not crave as much food in the morning.

Celebrate every single success that you have this week and remember everything that has made you stronger over the last week and over this week.

I find that most people are always meek about their accomplishments and if you stop that you will see that you are achieving a lot right now and I want to make sure you are excited about what you have done so far.

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5 Simple Steps to Gain Weight for Men

Being skinny or scrawny can be devastating especially for men. Fortunately, it’s possible to gain weight for men and develop bigger muscles. There’s no need to put up with being taunted or teased because there are many ways to add pounds and muscles to your body.

It’s true that some men are naturally skinny and have a hard time building a more muscular physique. Some people also have a fast metabolism, burning away calories even before they can be stored as fat. However, many men who cannot gain weight may simply not be getting enough calories and nutrients to sustain their body. A healthy weight gain plan and workout routine can help men who are struggling to add a few extra pounds.

5 Simple Steps to Gain Weight for Men

Add more calories to your diet – In order to gain weight, men need to eat more calories than they burn daily. You may think that you are eating enough but if your weight remains the same, you are not consuming enough food. If you want to gain weight fast, add 500 to 1000 extra calories per day to allow you to gain 1 to 2 pounds per week.

Your weight gain meal plan should include high quality protein sources such as beef, lean pork, chicken, fish, eggs and cheese. Milk is also an excellent source of protein. For a well-balanced meal, include fruits, vegetables, whole grains, nuts and healthy oils to your diet.

Focus on weight gain foods – One of the fastest ways to gain weight successfully for men is to consume the right types of high-calorie foods. Fast food and junk food are high in saturated fats and calories but they are an unhealthy way to gain extra pounds. Instead of building muscles, junk foods will only make you fat.

Learn to identify nutritious, high-calorie foods. Eat plenty of dense, whole grain breads, chunky soups, nuts, dried fruits, whole wheat muffins and pancakes, pastas and sweet potatoes. Add healthy oils to salads and pastas. You want foods that pack a lot of nutrients and calories per serving.

Eat more often – When you are trying to gain weight, it can be challenging to consume all the calories you need in just three meals. Increase your calorie intake by eating snacks between meals and before bedtime. For your snacks, eat calorie-dense foods such as sandwiches made of peanut butter and whole grain bread, protein powder shake, dried fruits and nuts, trail mix, cheese, etc.

Lift big – Men on a weight gain diet need to exercise in order to avoid getting fat. A strength training program is the best way to stimulate muscle growth. Lift weights at least three time a week, and aim to progressively increase the weight to boost muscle development and add bulk to your physique.

Go easy on cardio exercises – Cardiovascular exercise is important but if your goal is to gain weight and increase muscle mass, it’s best to keep your cardio workouts light. Too much cardio can burn too many calories and prevent you from gaining weight. Limit aerobic workouts to brisk walking or a similar exercise a few times per week.

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