The WFC Team – Page 3 – WebFitnessClub Blog

April 27, 2020April 29, 2020

Why You Should Avoid Getting Into A Weight Lifting Rut

Why You Should Avoid Getting Into A Weight Lifting Rut

Once you have begun your strength training program, you might find yourself in a weight lifting rut. It can happen easily to even the most motivated of us.

We want results and we want them yesterday. The endless repetitions can start to drive us out of our minds.

Even worse, doing the same exercises over and over again can get your muscles into a certain set of habits. They will need all new workouts to challenge them to the max and get the best results.

Worst of all, you might think about giving up because you are not seeing the results you want. Maybe the scale seems stuck on the same number for weeks.

Or disaster has struck: your weight has gone up despite your best efforts and the fact that you are nearly starving yourself. This could be a good sign because muscle weighs more than fat.

Many people throw in the towel at this point. But that would be foolish after all your hard work. Build on your success by re-thinking some of your approaches to getting fit.

Once you review your progress and routines, you can find all new ways to get out of your rut and back on track.

The first step is to identify your goals’ “To lose weight” or ‘to get more fit’ are too vague. Be specific, so you can then use the right tools and take the best actions to achieve the goal. For example, you might wish to lose 20 pounds and reduce your percentage of body fat by 10%.

In terms of weight loss, don’t starve yourself. Focus on protein in order to build more muscle. More muscle will burn more calories and boost your metabolism, to burn even more calories.

In terms of strength training, you might decide that you want to progress from starting at 2 pounds to working up to 10 pounds, from 1 set of 8 reps to 16 reps and from 1 set to 3 sets.

Tired of endless reps with your hand weights? Try working out with resistance bands. Add a few new exercises to your strength training.

Or, discover some new routines to work out in a whole new way. Resistance bands come in a range of weights (loads) so they are sure to suit your fitness level. You can also use more than one to increase your loads.

Resistance bands can also help you work different muscles in different ways. Many of the exercises you can do with the bands are similar to the workout machines in the gym, but they are portable and you can use them at home, or anywhere you feel like working out.

A change of scenery might also get you out of your workout rut. With resistance bands you can even take our workout outside.

Don’t just give up on your workout due to getting stuck in a rut. Adopt some new strategies and give your strength training a whole new spin.

Take action now and use everything we have for you at: WebFitnessClub.com

Go to WebFitnessClub.com and click on Products to see the best Resistance Bands that we recommend. Order your Resistance Bands today and use our WebFitnessClub Membership training videos about Resistance Bands.

Download your copy of this article on audio here…

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April 26, 2020April 29, 2020

How To Choose The Right Treadmill

Today everybody has become health conscious and wants to stay fit, but going to the gym can be a luxury which many people do not enjoy because of time constraint.

You can solve this problem by getting a treadmill for your home.

Not only can you workout at home without having to go anywhere, you can also exercise at your convenience anytime you want.

A treadmill is a piece of exercise equipment where you run on the spot, without moving any distance. You can exercise while watching TV, or even read while you run. Even when there is bad weather you can run indoors.

The working system of a treadmill is the belt system. The top of the belt moves to the rear, allowing you to run an equal and necessarily opposite speed. The speed and the distance covered can be set or measured.

You can also change the rate of speed when you need to. Because all factors of the run are known, the exact energy spent is able to be calculated. Some treadmills also have special built-in features such as heart rate monitors, step count, amount of calories burnt, etc.

How to choose the right treadmill:

Well, after deciding you want to buy a treadmill for yourself, but looking at the number of different treadmills available, you may get confused as to which one is best.

There are lots of things you need to consider.

Price is of course something you need to consider, but remember never to compromise on money when it comes to your fitness and health; after all you do not want to feel sorry later. Don’t become a slave to price. Consider the durability and functionality first, and then come to the price.

Before you set out to buy a treadmill, first decide where you want to put it, and measure up the space. If space is an issue, you may want to choose a model which folds for storage.

One important factor that you need to consider while choosing the treadmill is its motor. Choose one that has a larger and heavier motor if you are looking for long lasting and durability.

There are two ratings of horsepower. Peak duty rating is rated on the treadmill tag, and continuous duty rating, which is very important as it determines the quality and the duration of the treadmill, is stamped on the motor.

Get a 1.5 continuous duty horsepower or higher if your weight is more than 185 pounds.

Pay attention to the size of the walking track and the walking deck. Get a thick size deck at least 3/4 inches thick, for comfort of the feet and legs. The length of the walking track should be at least 48 inches and the width about 17 inches, so that you do not step off the track.

You can get a longer track if you are going to run on the treadmill. Next check the shock absorption. Avoid buying treadmills that have shock absorbers on the legs as this is not effective shock absorption.

The treadmill’s suspension must be directly under the walking deck to provide effective cushioning for the legs, feet and back. Foam or rubber is used for the padding. Foam can be softer and more comfortable than rubber, but it requires more time to return to its original size after impact, where rubber can recover to full thickness instantly and is a better shock absorbent.

Some treadmills even have a range of special preset exercise programs that can automatically change speed and can even measure your heart rate.

They can be more expensive than the usual treadmills, so if you are on a limited budget you could always buy a cheaper one and get a separate heart rate monitor and develop your own programs.

Bring one home!

Walking is a very effective exercise which everybody is able to do. It is basic, doesn’t require a lot of coordination, and can be an excellent way to deal with stress by clearing your head.

Anybody of any age can do it, and it is the same for a beginner as well as for an athlete.

So, if you are an indoor person, cannot go to a gym, or if you do not get time to go out to exercise, you can get a treadmill and exercise at home whenever you can and want to.

Here is the best home Treadmill that we recommend… CLICK HERE!

Take action now and use everything we have for you at: WebFitnessClub.com

April 25, 2020April 29, 2020

You Should Be Running Every Day

You Should Be Running Every Day!

Running is one of the most natural and pure systems for developing balance in your body. There are also a host of other benefits that running can bring to your body and mind, including physical fitness, mood enhancing, stress relief, and an overall feeling of wellbeing.

Humans have been running for a very long time. Our physiology has evolved to be highly specific and highly functional runners.

Consider these reasons why you should start running:

1. Running strengthens your feet. There might not be a better exercise for developing strong and coordinated foot patterns. Your feet are built like springs, but without proper training, they lose their elasticity.

● In some cases, this means you could actually lose some of your strength and power when you are pushing through your feet on squats and deadlifts.

● A strong base is a strong lift. Running can help to provide you with a strong base of support and elastic-like tensegrity in the feet.

2. Running is great for alignment. Assuming you have half-decent running form, your jogging is going to be great for alignment. The average person sits for about 6 hours a day. Without standing and running, your body may become accustomed to slouching and back pain.

● Slowly moving into more running can be one of the most effective ways to improve your posture and train your muscles to fire properly.

3. Running is euphoric. Think back to when you were a kid: running around and playing outside was likely the most fun you’ve ever had. This same experience can come back as long runs provide a literal high that leads to a euphoric state.

● On top of having an amazing experience, you are conditioning the body to better utilize oxygen and improving your body composition.

4. Running is easy to moderate and improve. Cardio training like running is one of the easiest styles of training to make progressions in.

● There are really only two basic premises – intensity and duration. Either you run longer at a lower intensity or you run shorter distances at a higher intensity.

● Making progressions is as simple as running longer at higher intensities and working up to greater paces.

5. Running takes you back to your roots. Many people will even make the most of their runs by wearing barefoot shoes. If this is your preferred method, ensure that you work into this slowly, as modern shoes have shaped your feet for some time.

● Strengthening your feet to work effectively in a barefoot setting will take time, but the rewards will be drastic.

What if You’re Strength Training?

In the world of strength training, many people are afraid to go running. They fear that, by running, they will lose muscle mass and may forfeit some of their strength.

Does this idea have any validity? In other words, could running really put a damper on your strength returns?

Yes and no.

Running is a type of training that requires the same form of energy that your weight training uses, especially if you’re running at a high intensity or for a very long duration.

So, if you are a strength athlete, you might want to avoid very long distances, as it will put stress on the joints (in excess of your weight training) and it would dissolve some nutrients you need for weight training.

Running for short distances, however, can still provide you with some great benefits.

Looking Forward

So, whether you go to the gym, don’t go to the gym, or you’re strength-training, running can benefit you in many ways.

Give those running shoes a workout! Start running today and reap the rewards.

Take action now and use everything we have for you at: WebFitnessClub.com

April 24, 2020April 29, 2020

This Is Stopping You From Losing Weight

This Is Stopping You From Losing Weight!

We’re creatures of habit.

We wake up, hit the alarm and hit auto-pilot…

You have breakfast.

You brush your teeth.

You get dressed.

You go to work.

You come home.

You go to bed.

Then you do it all over again the next day.

Eating and exercising – getting fatter or losing weight — all boil down to the same thing.

Habits.

We are creatures of habit.

Now you can use habit to your advantage.

Good habits help you get the things you want (and achieve the goals you have) quicker and easier.

There is a saying…

“The routine will set you free”

But it’s a double-edge sword.

It can help you lose weight or…

It can make you fat.

Now I need your help here.

I need you to think long and hard about what I’m about to ask.

And be brutally honest with yourself.

What is your biggest weakness when it comes to your food?

Is it:

– Overeating at meal times – Going without food for hours and then binge eating – Snacking between meals – Getting bored late in the evening before raiding the kitchen – Opening the ice-cream and eating it ALL!

These are classic BAD eating habits.

The problem is these are bad habits we do without thinking.

We do them (almost) on auto-pilot.

The regret it afterwards.

There are plenty more but if you can identify your biggest weakness you’re on a winner when it comes to losing weight.

I used to be a terrible night time feeder.

At night I’d raid and re-raid the fridge, the freezer and all the cupboards.

I might start with having one cookie and finish the pack.

Or have a bowl of cereal. Then another. And another.

I did it when I got bored in the evenings, watching TV or surfing the Internet.

I didn’t need the food.

I wasn’t hungry.

It was just habit.

When I realized and ended it (and with a little exercise) my body changed drastically.

Now here’s your job.

Think long and hard (and be honest).

What is your weakness?

What is your Achilles heel?

Isolate it.

Zone in on it.

Then by either replacing it with a better habit or cutting it out completely – good things will start to happen.

Like losing weight, seeing results, burning body fat and living a longer, healthier and leaner life.

So today, that’s your task.

Discover and zone in on that killer habit.

It’ll be the start of a new you.

Take action now and use everything we have for you at: WebFitnessClub.com

There is much more great information and motivation inside WebFitnessClub Membership to assist you with creating positive habits. Get started today! CLICK HERE!

April 23, 2020April 29, 2020

5 Small Changes To Start Clean Eating Today

5 Small Changes To Start Clean Eating Today!

As you begin clean eating you might not be sure where to start or perhaps it looks too overwhelming. Let’s look at 5 easy ways you can get started making a positive change with clean eating today.

Here are the 5 small changes that will start you on your journey:

1.Take One Sugary Drink Away a Day

You don’t have to jump all in, start with small changes first. Pick one area that you want to improve on and figure out how to do it.

For example, you could replace one juice, soda or energy drinks with water for a certain amount of time. Then once you’ve got the hang of that eliminate those sugary drinks completely.

You don’t have to get rid of all your groceries and replace everything all at once. That would be expensive and overwhelming to do. Oftentimes a major change is the one we give up on. Instead pick an area and improve on it daily until you’ve mastered it.

2. Switch from Canned Food to Either Frozen or Fresh

Frozen vegetables and fruits have less preservatives than canned. Stop buying in the canned food aisle and replace those with either fresh food or frozen.

The taste is better and you won’t lose the nutrients from either of those options.

3. Cook Your Own Beans

Beans are a great source of plant protein. They fill you up and can be added to a variety of recipes. You’ll want to start incorporating beans into your diet.

Unfortunately beans can be time consuming to cook. One of the best ways to cook them fast is with a pressure cooker. You don’t even need to pre-soak them.

Throw them in, turn the cooker on and wait for the beep. Depending on the type of beans it usually takes about 45 minutes.

4. Eat More Fruits and Vegetables

You’ll want to buy a variety of fruits and vegetables. There are many that are easy to carry such as bananas, apples, oranges, carrots and celery.

Some will need a little bit of prep work ahead of time. What you’ll do is cut or prepare the fruits and vegetables. Then get a snack bag and put a serving in each one. Place them in the fridge in an easy and convenient place. That way when you are heading out the door you can grab them and go. It will also make it easier for you to snack on good food choices.

5. Make Salad in a Jar

You might be thinking, but they’ll get all gross and soggy before the end of the week. Surprisingly this is not true. Salads stay fresher, longer when they are put inside of a wide mouthed Mason jar. The trick is to layer them correctly.

The wet ingredients get put on the bottom and then the lettuce or spinach is on the top. These will help you stay on track for sure.

Every new journey starts with a single step. Start with these small steps to eat clean. Don’t expect to jump in and change everything all at once. Do it slow and steady and before long you’ll be clean eating all the time.

Take action now and use everything we have for you at: WebFitnessClub.com

There is much more great information and motivation inside WebFitnessClub Membership to assist you with clean eating. Get started today! CLICK HERE!

April 22, 2020April 29, 2020

Light Weights Versus Resistance Bands

Light Weights Versus Resistance Bands

Some people swear by light weights in relation to getting the best workout, while others advocate resistance bands being the best.

The truth is that they both have their place in strength training. Each offers a chance to build muscle quickly, safely and consistently provided you follow proper form in using them correctly.

When we think of lifting weights, we usually think of dumbbells, hand held single weights, and barbells, big metal bars we hold in two hands that have extra weights put on either end of them to make them heavier and heavier.

Then we have weights machines, that confusing array of huge, clanking monstrosities that completely confuse us whenever we go to a gym, so we shy away from them and hide in a corner rather than try to work out with the ‘big boys’ pumping iron who have rippling muscles like Mr. Universe.

Light weights and resistance bands can take the place of those horrible machines in most cases. Best of all, they can be used right in the comfort of your own home any time you wish to work out.

There is no need to drag yourself to the gym and back. You don’t have to buy a lot of expensive equipment or fancy clothes. Using both light weights and resistance bands will not only give you a range of workout options to sculpt your whole body, they will also prevent you from becoming bored with your strength training routines.

The best workout is the one you will stick to. Consistent effort in strength training is what gives real results in the form of toned and trim lean muscle.

Lean muscle supports your joints. Weight bearing exercise builds bone, which can in turn keep you stronger and more mobile and therefore more independent as you age.

Light weights can help with both, but it is easy to get into a rut, doing the same exercises over and over again, up, down, up, down. This can make your muscles become less challenged.

If this happens, you will reach a training plateau. Resistance bands can help move your muscles in all new ways to get you out of your rut and work you muscles in all new ways, with new exercises and a wide range of motion.

It does not have to be an either or situation when it comes to hand weights versus resistance bands. You can use both. Either add a few new moves using your resistance bands to your workout sessions. Or alternate days, weights one day, resistance bands the next day.

Finally, both hand weights and resistance bands can be added to a range of exercises, including squats, lunges, sit ups, yoga poses and more. Try a few of them with both and see which works best to take your strength training routines to a whole new level.

Take action now and use everything we have for you at: WebFitnessClub.com

Download your copy of this article on audio here…

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April 21, 2020April 28, 2020

Overcome Emotional Overeating With 4 Easy Steps

Overcome Emotional Overeating With 4 Easy Steps!

Discover how to win the never-ending battle with the scale! Stop gaining weight that stays with you forever. The cause of your weight gain might be emotional overeating.

What is emotional overeating?

Emotional overeating is a complex topic, but it has essential elements that are easy to recognize.

Emotional overeating is defined as disordered eating that is characterized by the compulsion to eat even if you’re full. It tends to be a response to negative emotions or thoughts. It’s also seen as a coping strategy for those who are under stress or who have suffered abuse.

Food often provides comfort for emotional eaters. But the comfort is only temporary! Emotional overeating can sabotage your diet and weight-loss goals. It can also negatively affect your health.

Luckily, there are easy steps you can take today to stop emotional overeating!

Try these strategies:

1. Figure out your triggers. In many cases, emotional overeating is triggered by an event, thought, or feeling.

* If you can figure out your triggers, then it will be easier to take control of them and stop them from encouraging you to overeat.

* The most common triggers are stress and negative emotions. Other triggers can be difficult days at work, fights with your family or spouse, and issues with friends or coworkers.

* Therapy may also help you deal with your triggers.

2. Try to eat only when you’re hungry. Teach your body to accept food only when you’re really hungry instead of viewing it as a constant source of comfort.

* This step will take time because changing your eating habits is challenging. However, you can take small steps to make dietary modifications. Learn to listen to your body and pay attention to real hunger pangs.

3. Create alternative plans. For example, if you know that you overeat after a difficult meeting at work each week, then plan ahead and try to prevent it. Try substituting a more positive action that also brings you comfort or reduces your stress.

* By creating alternative plans that don’t involve eating, you will be setting yourself up for diet success.

* For example, you can plan a long walk or gym workout after work to get rid of stress.

* Instead of turning to your fridge and ice cream after an argument, you can binge watch your favorite TV shows or get on the phone with a friend.

* The key is to find other ways to deal with stress and negative emotions.

4. Surround yourself with people who care. One of the main reasons many people turn to emotional overeating is because they feel like they don’t have a support network. Do you feel alone and isolated?

* Reach out to family, friends, coworkers, and others for help.

* Build a strong support network around you that can help you deal with negativity and stress. Find those whom you can call or visit without worrying that you’re intruding or upsetting them. In turn, be open to offering them support, too.

* Explain to friends or loved ones about emotional overeating so they can understand why you overeat. Discuss effective techniques that can motivate you to stick to a diet or exercise plan. They can remind you of these techniques when you need help, without being authoritarian or critical, to help you get back on track.

Emotional overeating doesn’t have to control your life. You can fight it and overcome it with these easy strategies.

April 20, 2020April 28, 2020

My Body Wants To Be Lean And Healthy

Affirmations:

My body wants to be lean and healthy

My health and fitness are important to me.

I am losing any excess fat that is stored on my body. My body desires to be in a lean condition. I eat in a healthy manner that supports fitness and rejects body fat.

I am becoming leaner and healthier each day.

I enjoy exercising. I know that exercise is necessary to be lean and healthy. Plus, my body craves exercise. I feel better physically and psychologically when I exercise.

I feel vibrant and healthy after a good workout. Many people struggle to make exercise a habit, but it is easy for me. I love to exercise.

I am driven to make healthy choices. I realize that each decision I make can influence my health. I make the healthiest choice as often as I possibly can.

Being healthy is a lifestyle for me. I choose to be healthy each day.

Today, I am making the right choices to become leaner and healthier. I am eating a healthy diet and exercising today. My body wants to be lean and healthy and I am doing all I can to make that possible.

Self-Reflection Questions:

1. What would I gain by being leaner and healthier?

2. What is currently stopping me from being as fit and healthy as I want to be?

3. What are a few things I can easily change in my life to strengthen my health and physical fitness?

Get your very own PDF copy of these affirmations to keep with you and read daily…

Download

April 19, 2020April 20, 2020

Top 3 Ways to Stay Motivated for Home Workouts

You just finished a long day of work or taking care of the kids. It’s about 6 PM and now it’s time to make dinner for the next hour until you finally get home to put your feet up. Chances are you may not have the time or the motivation to exercise.

Most people in today’s busy world would find it difficult to find time to go to the grocery store for fresh food, much less working out. Taking an hour or two in the morning or evening to train hard is difficult. We just don’t have the time in our busy lives.

However, the rise of fitness movements like calisthenics has made it easier and more accessible for all to exercise to the best of their ability in any location.

With a massive array of information online regarding exercise programs and various workouts, the most difficult component is not how to exercise but rather how to stay motivated.

Why Home Workouts Are Difficult

Gyms are built to be spaces where people of all goals and fitness levels can gather together and motivate each other. For some, this can be intimidating, but for many, seeing others exercising and working hard can be a great source of motivation.

In your home gym, you will not have that. For this reason, it’s important to find unique ways to motivate yourself.

Maintaining Your Motivation for Home Workouts

When working out at home, your biggest challenge is staying on track and progressing towards your goals.

Keep in mind that any goal that you have of building muscle or losing weight will take time. This is not a week-long event. You’ll need to stay motivated over the course of many months.

So, the big question remains: “How can I stay motivated for the long term?”

Try these motivating ideas, so you can achieve your fitness goals while working out from home:

1. Change it up. This is one of the easiest methods to stay motivated. If you’re continually doing the same workout (or series of workouts), you may find that you get bored very quickly. Additionally, having no variability in your training will make your progress much slower.

◦ Do yourself a favor and keep your mind open for new and unique workouts.

◦ Follow your favorite fitness trainers on social media. Chances are they will post workout routines that you can follow along with and see faster results.

2. Grab a suspension tool. Suspension tools like a Monkii or a TRX are great ways to always have a source of fun and engaging exercise. Pushups and lunges can get boring very quickly, and suspension tools have a huge amount of online videos with exercises for beginners all the way to advanced.

◦ When you make the exercise fun and interactive, you’ll be more motivated to exercise and stay on track. Suspension tools can help with that!

3. Make time. Integrate your home workouts into your daily schedule. Understandably, there will be days where you don’t want to train but having your workouts in your schedule and viewing them as an important element of your life will ensure you prioritize the workout.

◦ You’re more likely to follow through on training sessions when your workout time is on your regular schedule at the same time each day, or the same days each week.

◦ Making it a habit will get you to automatically work out without having to make the decision to do it.

Are Home Workouts for You?

Home workouts aren’t for everyone. Many people enjoy the setting of the gym and find that training at home is difficult. If you’re the type of person that can self-motivate and plan your days ahead of time, home workouts are for you.

Not only are they a great space to develop your relative strength, but training at home is cost-efficient, time-saving, and a great way to connect with yourself.

Take action now and use everything we have for you at: WebFitnessClub.com

April 18, 2020April 20, 2020

6 Fitness Tips That Really Work

6 Fitness Tips That Really Work

Sorry, there’s just no way around it, if you want to get in shape you have to eat well and get a lot of regular exercise. A pill isn’t going to do it all for you. Of course, you want to optimize the results you get from your exercise routine and these exercise tips will help you do just that.

Before you start an exercise program, make sure that you talk to your doctor. This is particularly important if you’re really overweight and haven’t spent much time working out or if you have some underlying health problems. Ask your doctor what you need to do to modify an exercise routine so you can work around those issues.

Here are some exercise tips that you should keep in mind and you will get more out of your workouts:

1. If possible, work out with a friend. It is much easier to stick with a workout routine if you and your friend are doing it together. There is a certain amount of peer pressure, neither of you wants to be the undisciplined one and neither of you wants to let the other one down.

2. If you are new to working out try to find a trainer to work with at least until you get a good routine worked out. After you’ve gotten the basics mastered you can either continue to work out with the trainer (this can be another great motivator) or, if your budget is tight you can give up the personal trainer and do it yourself.

3. Do not go nuts on the cardio aspect of your workout. Many people make this mistake. They think that spending a lot of time on the treadmill or the elliptical is good, and it is, but the problem is that your body gets used to that level of exertion and eventually your results will actually go down.

4. This one goes along with number 3, do several types of cardio exercises. Don’t allow your body to get too used to a certain routine. You should change your workout routine at least every 6 weeks or so. This will really maximize your results. Another benefit of changing things up regularly is that you will lessen repetitive motion injuries that occur, you guessed it, when you do the same movements over and over again.

5. When you do weight training (and everyone should, yes, even women) don’t make the mistake of going too fast when you do a repetition. Many people go so fast that they are actually allowing momentum to do most of the work for them. This greatly decreases the effectiveness of the exercise. You want a very slow and controlled movement. Not only will you get the most out of the exercise you will also lessen the chances of injuring yourself.

6. You may not hear this one too often, but if you are in a time crunch and you can’t really do a full workout (some cardio and weight training) and you have to pick one or the other, choose the weight portion of your workout. Weight training will also have a cardiovascular benefit and the boost in metabolism you get by weight training will last you long after your workout is over.

I hope you have found these exercise tips to be helpful. To really be successful in your workout routine, it’s important that you find something that you really enjoy doing and then just stick with it.

Take action now and use everything we have for you at: WebFitnessClub.com