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Weight Loss Exercise

How hard to push when starting exercise



I always worry about how people get started or restarted doing exercise. The trouble is that we are all excited to get started and run or workout and feel tired but the next day for a week wake up in excrutiating pain and do not want to ever go through that again.

I know this because I have done that too.

I find that for the first week or two that you start or restart serious exercise it is best to ramp yourself up. We all want to be instantly fit but you have to  work up to it or you will never get there without giving up because of muscle soreness (Biggest Loser never shows this). I was thinking about this yesterday in the gym and how it is nice to push as hard as I can to make gains knowing that I will be in fantastic shape in a month but also knowing that day to day for the first week I will be making gains mostly in building mental toughness and improving my agility, balance, and joint strength.

Don’t get me wrong, I am working hard but my weight workouts are to failure with fewer sets so I am still a bit sore but not enough to slow me down at all. Excitement is great but overexertion will really hurt and if you pull something or get joint or back pain it can really set you back.

So if you are starting out, or are sore today remember that the pain goes away and you should not be sore day to day after the initial bit of pain. Get through it or just work your way up.

If you do get sore there are a few things you can do to get rid of that muscle soreness.

A warm bath is always nice. You can use a  heating pad alternating with ice on your muscles. Also I have taken aspirin in the past to just dull the pain, and finally stretching, stretch those muscles lots whether sore or not to get rid of the lactic acid buildup and to help your flexability.

Constistency is key. make sure you are getting some kind of exercise everyday even light walking or biking and if you are doing weight workouts make sure you are giving a day in between. I try to get at least two to three hard cardio workouts a week and two to four weight workouts a week as well.

Here is an article I wrote on starting Weightlifting http://www.fitnesstipsforlife.com/getting-started-weight-training.html

And here is another on starting exercise itself http://www.fitnesstipsforlife.com/building-up-in-cardio.html

I want to dive into more detail but sometimes that more you know the more confusing these things can be. Just get out and get some exercise, ok?

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Weight Loss Exercise

Only 10% of Dieters Succeed




Are you on a diet? Have you ever been on a diet? Lots of people start and most don’t finish. So where do you stand? Are you scared? Do you think you can do it?

I know personally that lots of times we can’t get victory all the time. Sometimes you have to forget how you failed last time. Learn and try again!


Remember this and prepare – if 90% of people fail at their diet then you have to make sure that you are going to do all of the things right

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Weight Loss Exercise

What is Chi Running?





What happens when you combine running with the practice of T’ai Chi? The answer: chi running. When people first hear about it, they often ask, “What is chi running?”. Chirunning, as it is also called, is a relatively new way of running that focuses on form and keeps you relaxed and meditative while running. Danny Dreyer, who popularized chi running, claims that it will result in less pain and fewer injuries.

What is the Chi Running Approach?

Chi running is mindful running that focuses on every single movement of the body. Its approach is based on the principles of T’ai Chi, yoga and Pilates. Chirunning works with the core muscles and harnesses the mind for more effortless running.

Chi Running as a Running Technique

As a running technique, it teaches runners to move in a more natural and efficient way. The traditional way of running focuses on power and strength for faster running. Chi running, on the other hand, focuses on efficiency with the use of a midfoot strike rather than the heel strike in traditional running technique. A midfoot strike is believed to more biomechanically efficient, resulting in faster running speed with less effort.

Chi Running as a Philosophy

Chi running is more than a running technique. It is also a philosophy of running. It is about running in a relaxed and meditative way. Like T’ai Chi and yoga, chi running provides a spiritual experience and integrates mind and body.

What is Involved in Chi Running?

In chi running, mindfulness means being aware of your body while you run. You pay attention to everything including how your feet strike the ground, your posture, how you breathe, etc. Chirunning requires deep, full breathing so that your body works more efficiently and is relaxed with adequate oxygen.

It’s important to maintain a good posture and remain relaxed while running. Normally people tense their muscles when they exert effort to run faster. This is completely against the principles of chi running. Keeping an upright and natural posture with your muscles relaxed lowers the risk of injury. Good posture allows your body’s chi or natural energy to flow smoothly while poor posture diminishes chi and tires you out.

Does Chi Running Work?

According to the proponents of chi running, this technique minimizes pain and lowers the risk of injury while running. There are no scientific studies to substantiate these claims, although harnessing the mind and body to improve your running technique could enable you to run faster and longer.

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