Home Fitness Program Schedule

The hardest part of any home fitness program or even going to the gym is to schedule time. The important words here are "schedule time." At work you schedule a time to meet a client or you schedule a meeting with co-workers. You must sit down and schedule time for your home fitness program.
Let's take a look at when to workout.
Many "fitness gurus" say the best time to schedule your fitness program is first thing in the morning. This morning workout became popular because many thought you burned more calories and lose weight while exercising on an empty stomach. Many misunderstand the time of day fitness issue so let's get rid of this issue.
The best "time" to exercise is the time, which best fits into your schedule. The "time" of day should not determine whether or not you use a home fitness program. We all lead busy lives and trying to squeeze a workout in the morning can lead us not to workout. The time of day you exercise should be a distant second or third reason when developing your fitness program.
Family and Career
These are top 2 most important items when it comes to scheduling time. Depending on your family and work schedule a morning workout may not work. Remember we have 24 hours in a day. Personally, I like to workout before dinner when I get home from work.
I do one of two workouts: 1. I use my elliptical trainer, which is in my basement 2. I pop in a home fitness DVD. Both are great workout routines I can do easily at home. I also have a gym membership, which I use maybe 1 or 2 days a week if I want to do weight training.
Cannot Do Same Time Everyday
Changing your workout time from a morning to an evening time will not hurt your progress. The important part is to exercise on consistent basis. Many people believe if they workout in the morning they must always workout in the morning. Changing your exercise time may give you a boast because I know my home fitness program occasionally gets boring.
Keeping your home fitness program fresh and exciting is one of hardest challenges we face. It is not fun to get on an elliptical machine for 30 minutes day in and day out. To change things up you should change your exercise time every now and again.
Do Not Have Time
The final hurdle in the schedule dilemma is not having enough time to do a normal home fitness program. If you are used to working out for 60 minutes, but on some days you only have 20-30 minutes. Instead of deciding not to exercise you should go ahead and make the most out of those 20-30 minutes. After all, putting in some time is better than not exercising at all.
Developing a home fitness program is about creating a habit. We like to do certain things at a certain time because we like habits. You need to develop a general fitness schedule you can do most of the time. Life happens and sometimes our fitness program may not fit into a certain part of the day. We just have to realize this ahead of time and schedule time appropriately.
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Top 3 Morning Home Fitness Plans

Many people enjoy a morning workout. First thing in the morning people start doing some type of home fitness plan. The fitness plan can be as basic as going for a morning walk around the neighborhood.
I want to give you three morning workouts you can do right from home without having to drive to the local gym.
#1 Use The Outdoors
Right out your front door can be your gym. As I stated in the beginning of the article a simple walk around the block can be an excellent home fitness plan. I like to walk for about 20 to 30 minutes, which ends up being about 1 mile of total distance.
I do my morning walk every morning after I get up and before I take my morning shower. I just put on a ball cap so I do not have to worry about my hair and I hit the pavement.
To change up my routine every other day I jog. I still go the same time, but I do interval training during the 20 to 30 minutes. I walk for one minute then I jog the next minute. I continue to do this rotation until I completed my time.
Here's one final tip for using the neighborhood. Do not go the route each and everyday because you will get bored so go different directions or use different streets.
#2 Morning Stretches
Doing stretches first thing in the morning is another fitness plan you can do easily. I would purchase one of those yoga mats because carpeting may not be that supportive or uncomfortable.
One basic stretch I like to do is a full trunk turn. Just stand with your hands on your hips and turn your hips side to side. I like to do about 15 to 20 trunk turns before I start my morning walk or jog.
A second stretch would be the camel and cat stretch. What you do is get down on your knees with arms on floor also. Now think like a camel and push your back up. Hold this position for about 5 seconds. Next think like a cat and lower back like your pushing your stomach towards the ground. Hold this position for 5 seconds. Repeat this stretch 5 to 10 times.
This one really helps stretch out your back. I like to do this one if my back is tight after a workout.
#3 Use Home Fitness DVD
Yes, the good old workout DVD is a perfect year round home fitness plan. You do not have to leave the comfort of your own home for simple and effective workout. There is plenty of fitness DVDs available from Jillian Michaels to Denise Austin to using Zumba. All are excellent home fitness workouts anyone can do.
Using DVDs are great since you can change your fitness routine periodically. In the past when I used home fitness DVDs I change every month until I built up a good library to rotate every two weeks.
If you noticed all these home fitness plans had one thing in common: Inexpensive to set up. The only home fitness plan with an actual regular cost would be the fitness DVD plan. However, the cost would only be about $10 to $40 a month or less than the cost of a gym membership. So for less than most gym memberships you can purchase some of the best fitness DVDs.
The other two have minimal costs associated like a new pair of tennis shoes or a yoga mat.
Take the time each day to set aside 20 to 30 minutes of some type of home fitness because you will feel better once you are done.
You can find more home fitness information and weight loss [http://thefitnessoasis.com] and receive your FREE 101 Weight Loss Tips eBook at [http://thefitnessoasis.com]

How to Dominate Your Fitness Goals

Are you ready to take control of your fitness goals? Do you struggle to maintain training motivation? Here are some ideas so you can dominate your workout goals and achieve whatever you want.
Setting you Fitness Goal Mindset
Setting and starting a fitness goal takes motivation. Before you begin, get psyched, and set your fitness mindset. Setting your fitness mindset means everything to achieving your goals. Your mind must transform before your body can. Here are some easy things to help you set your fitness mindset:
1. Go shopping - Find some new workout clothes
2. Motivation Music - Download some fresh tunes to get you energized
3. Get Fueled - Stock up the lots of healthy food choices
4. Make a Fitness Space - Find an area around your home where you can workout when you don't have time to get to the gym
These simple things can help get your mind prepared to get your body fit. The next step is to find a program and start moving towards your fitness goal. As you progress you'll need to stay motivated and maintain your fitness mindset. You need to continually recharge your fitness mindset to combat boredom and avoid progress plateaus.
Maintaining your Fitness Mindset
Fitness goals take time and lots of hard work to achieve. You need to stay focused through the fitness program and continue to make progress. Dedication and focus will allow us to reach our goals, even though there will be times when our progress feels slow. The key is to maintain your focus.
Of course, it's easy to lose some of the focus. So here's what we need to do:
1. Mix up the Routines - Try a different exercise for a few days (Lace up some boxing gloves)
2. Go Outside - Take a few Kettlebells to the park and have some fun!
3. Get Extreme - Visit the local indoor rock climbing gym or try another high-intensity sport
4. Supplement - Try new supplements and workout drinks
Try these ideas to set and maintain your fitness mindset. It's going to take hard work and dedication to reach your ultimate fitness goals. Losing motivation is a common problem for anyone trying to achieve peak fitness. It's important to recognize the loss of motivation and do things to combat these little obstacles that stand in the way of our goals. Sometimes a fresh playlist, some new shoes, and little sun are all we need to get us over a hurdle.
Luke is a life-long fitness advocate and motivator. Join the Ultimate Fitness Goal team - The Goal-Focused fitness community where fitness is part of life!
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Walking Fitness

There is a buzz in America to get in shape, eat healthy and enjoy your life. The world is trying to turn back the clock when so many people were not overweight and out of shape. The buzz may be about looks and health, but the need is for quality of life. Yes you can get in shape and live a longer healthier life by working out at home. You can lose weight and reduce your risk of major diseases like cancer, diabetes, heart disease and many other health challenges that many people face by simply walking every day. The basis of all fitness is physical activity. Walking is the basic form of physical activity. Therefore, we will start our Work Out at Home Series with Walking Fitness.
Walk For Health
No matter who you are; young or old, in shape or out of shape, healthy or not, walking can improve your health. Of course your fitness level will dictate your starting point, but it is universally know by health care professionals, fitness specialists and weight loss enthusiasts walking is one of the best ways to improve your health, get in shape and lose weight. It is also the least expensive fitness program available. To walk yourself to fitness, health and weight loss start where you are. That is, start at your fitness level. Start at the pace you can handle. Start at the distance and time commitment that fits your abilities and time constraints. The important thing is that you start. If you can only fit thirty minutes a day and your fitness level does not allow you to go beyond a slow pace then that is where you should start. But wherever you start, start! Then weekly increase the pace, increase the distance and increase your time commitment if at all possible.
The benefits include, more energy, increased metabolism, better sleep, more mental clarity as well reduced risk of disease, increased the ability of your body to heal, weight loss and longer life. Walk for your health.
Walk to Get in Shape
It is always easy for someone to tell you if you do something you will receive a great reward. Yet they rarely tell you exactly how to do it. Well first of all most people know how to walk. Hence, we do not need to tell you how to walk. But these few tips will help you get in shape when you walk.
  • Breathe: When you breathe measured, deep breathes as you walk it ensures your body gets the oxygen you need and that the oxygen flows throughout your body as it is carried in your blood stream. Oxygen heals. Exercise tears downs muscles and rebuilds stronger ones. Breathing is very important in getting most out of any exercise. Breathe.
  • Move you Arms: Full a full body workout include your arms in your workout. Consider carrying small weights as you progress. The weights can simply be a couple of can goods, if you do not want to buy weights to walk with. Not only does arm movement tone the arms and upper body, it helps the flow of blood and oxygen throughout the entire body. Move your arms.
  • Tighten your Stomach: The core of your body is key to strength. By contracting your core muscles you strengthen your stomach, strengthen your back, eliminate fat in the area and add to your overall fitness. An important part of getting in shape is looking good. By consciously attacking your gut, you begin to look and feel better while you are getting in shape. Tighten Your Stomach.
  • Mind Your Posture: Finally, as you walk, think about your posture and focus on keeping your back straight and your head up. As you keep your back straight you strengthen your back muscles. As you keep your head up you help your breathing and allow yourself to take in more oxygen. People with good posture look good. You can look, feel and be better if you Mind Your Posture as you walk.
  • Dress for Success: Yes, that is right. You need to dress right to get the most out of your walking fitness program. Start with layers of loose fitting clothes. Be sure to dress appropriately for the weather. Loose fitting clothes are always important as you exercise. Just make sure the fit properly. Truly the most important fit is your shoes. The proper orthotics are necessary for posture and body alignment. Improper posture reduces blood flow, causes back pain and may even cause muscle and tissue damage as well as spinal problems. For this reason I recommend good fitting shoes and even orthotic inserts into your shoes. Orthotic inserts can ease the stress caused by improper posture and help align the posture properly as you walk. Your foot, legs, back, spine and entire body can be aligned properly to ease any pain from walking for fitness or just walking in general by orthodontic shoes or the much cheaper orthotic inserts.
Walking For Fitness
Walking can help you get fit, lose weight, improve your health as you get in shape and begin to feel better and feel better about yourself. Start your Work Out at Home Program by walking everyday.
You Can Do It.
Be Blessed.
Be a Blessing.
Coach Louis.
A Christian, Husband, Father, Grandfather who is passionate about sharing God's Word and live a quality life mentally, physically and spiritually.
View my web site [http://healthyweightloss4babyboomers.com]

Fitness Plan - How To Follow A Fitness Plan To Get Fit

There are many fitness plans out there to help you stay fit. What does it take to follow a fitness program?
One of the most important steps to stay fit, is to pick a time of the day that is best for you. It's a fact that more people get better results with their exercise routine when they find a regular workout time. Whether it is morning, noon, or night, finding the perfect time of the day is very important to see the results of exercise.
So many people want to find a workout routine and have good intentions. The problem is some individuals waste time with excuses of why they can't exercise.
Once you find a way to rid yourself from excuses you will then become fit. I think setting goals is a must if you want to get fit and stay fit. Start to set some small goals and see if you can stick to them. It's not hard once you start.
Most people get bored if they are doing the same exercise routine all the time. There are so many fitness routines out there. Try doing something different to re-energize the mind and body. I like to change my routine all the time, so I don't get bored and the body responds positive to the change. Change is good when it comes to exercise. Try to change your workout routine every six to eight weeks.
If you are a beginner please start off slow. Allow the body time to build strength and stamina. You do not want to start working out and then get hurt. Beginners need to take their time and concentrate on strict form and proper technique in order to get fit. If the person does this step right this individual will get great results fast.
Also make sure the time you spend in the gym or at home is for working out. When it's time to start to exercise, go right to it. So many times I see people wasting time doing nothing. Everyone's time is important so make sure you use the time wisely. In order to get fit and stay fit you must realize the time you waste, you will never get that time back. So don't procrastinate and start working out.
Whether the individual wants to change their fitness plan or looking to improve the current one. The steps outlined here will help you get fit and stay fit. Sometimes a little tweaking in ones fitness plan, is all that's needed to have the motivation to stay on track, and see great results.
I'm writing this article to help you realize how important exercise and nutrition is to your overall health and physical appearance. Exercise and nutrition helps with arthritis, diabetes, depression, motivation, weight loss, lowering cholesterol, flexibility and muscle definition.
If you are interested in getting into shape, or want some information on this subject. I have just completed my report, "How To Start A Fitness Program And Get Results In Just 30 Days."
You can download my complimentary report here, http://www.personaltrainingalliance.com
Marc Ouellette is a certified personal trainer who has helped many people reach their goals by incorporating strength training, cardiovascular exercise and nutritional guidance.

The 10 Components of Fitness

Fitness is a concept that is vastly misunderstood and each individual has his/her own way of defining it.
What most people do not know is that there are 10 components/elements/facets that make up the state of "Fitness". All these 10 components need to be improved in an individual for him/her to be deemed as physically it.
Now, it doesn't matter if you are young or old, man or woman; or whether you belong to a certain category of people (bodybuilder, athlete, corporate executive, couch potato, housewife etc). Your fitness program must aim to improve all 10 aspects of fitness.
All human beings are built the same way physiologically. Therefore, we all need each of the components of fitness to enhance the quality of our physical fitness and thereby enhance life.
So....What exactly are the 10 components of fitness?
The 10 Components of Fitness:
1 ) Cardiovascular Endurance: The ability of the cardiovascular and respiratory systems to transport oxygenated blood to the working skeletal muscles for an extended period of time without fatigue.
2 ) Muscular Endurance: The ability of skeletal muscles to continuously contract for an extended length of time without experiencing fatigue.
3 ) Musculoskeletal Strength: The combined strength of muscles,bones,ligaments and tendons.
4 ) Flexibility: The ability of the body to sustain full and complete range of motion around the joints.
5 ) Ideal Body Composition: Maintaining an ideal ratio of adipose tissue(body fat) to lean body mass.A male is said to have an ideal body composition when no more that 15% of his bodyweight is made up of body fat. A female is said to have an ideal body composition if no more than 20% of her bodyweight is made up of body fat.
6 ) Power: It is the ability of the skeletal muscles to maximize the force exerted by them in a minimum amount of time.
7 ) Speed: The ability to minimize the time taken to complete a particular movement or task
8 ) Coordination: Coordination is the combination of body movements created with the kinematic and kinetic parameters that result in intended actions.This involves combining several movements into a single distinct movement.
9 ) Agility: The ability to change the direction of the body in an efficient and effective manner.
10 ) Balance: Ability to maintain the center of gravity of a body within the base of support with minimal postural sway.
For one to be deemed as physically fit, they need to develop all of these aspects of fitness.
The importance and interdependence of the 10 components of fitness in overall performance:
Each of the aforementioned components play a crucial role in our lives. Whether it is for someone who is a competitive sportsman or just a regular human being, each of these components drastically impact overall performance. It must also be noted that each of these components are interdependent on the other and therefore a compromise in one will definitely lead to short-changing another. 
  • Cardiovascular endurance: A decrease in this element makes just about every task very difficult. Performing activities like climbing stairs, walking, jogging, running, swimming, any and all kinds of sports and even strength training becomes extensively difficult with poor cardiovascular endurance. Therefore, a lack of this component makes it difficult to utilize muscular endurance or musculoskeletal strength. For example, even if a runner has great muscular endurance, he will not be able to run for long without cardiovascular endurance. Similarly, a power lifter cannot maximally use his strength once cardiovascular fatigue sets in. Besides these, one's speed,balance,coordination,agility and power drastically reduce as one reaches cardiovascular fatigue. It must also be noted that very poor cardiovascular endurance can even cause cardiac arrest in the aforementioned activities.

  • Muscular endurance: This is very similar to cardiovascular endurance except that it occurs in the musculoskeletal system and not the cardio respiratory system. A person with poor muscular endurance will experience difficulty in the activities mentioned for cardiovascular endurance. However, this will be due to high build up of lactic acid in the muscles being used for the particular activity. Without muscular endurance, cardiovascular endurance cannot be utilized. For eg, even if a kickboxer is not cardiovascularly tired, he will not be able to punch or kick if the muscles in his arms and legs are fatigued. Also, as in cardiovascular endurance, one's speed,balance,coordination,agility and power are also compromised if one has poor muscular endurance.

  • Musculoskeletal strength: Lack of this component leads to early degeneration of the body. Lack of musculoskeletal strength also exposes the body to a high risk of injuries while performing any task against resistance. It must therefore be noted that athletes belonging to any sport or discipline needs to work on his musculoskeletal strength otherwise he cannot be successful and risks injuring himself. When this component is compromised, activities that require cardiovascular and muscular endurance is not possible as the body will not be able to handle the stress associated with that activity. For example,the body of a marathon runner, cannot handle the stress on his/her joints due to poor musculoskeletal strength even though he has a good amount of endurance.

  • Flexibility: This is one area that is seriously ignored by many sportsmen especially bodybuilders and strength athletes. Flexibility is necessary to prevent occurrence of injuries. A stiff muscle is likely to tear when it is required to go through full range of motion. Since lack of this component results in injuries, it invariably affects each and every other component of fitness.

  • Ideal body composition: An increase in lean muscle mass increases the strength of the musculoskeletal system whereas an increase in body fat increases risk of cardiovascular diseases. When the ideal body composition is lost, all aspects of performance are affected. Excess fat serves as additional luggage for the body to carry and serves as a limiting factor to all other components.Even flexibility is affected by excess body fat as it limits the range of motion of muscles.

  • Power, Speed, Coordination and Agility: These components are especially important for athletes as they need them for their respective disciplines. A reduction of either can drastically limit their performance in their sports. Even the generic population needs to maintain a certain degree of each of these components as they aid in better performance of day to day activities and also contribute to a more lively and healthy feeling.For eg: Power while lifting heavy objects around the house,Speed when running to catch a bus/train to work,Coordination when trying to play games or do basic repair work and agility when performing fun activities like skiing.
Now that you know what the various facets to fitness are, lets take a look on how to develop them.
Developing the components of fitness: 
  • Cardiovascular endurance: Performing aerobic activities like walking,jogging,running,cycling,skipping,swimming etc with low intensity over a long duration without stopping. The intensity should be low enough for a person to do the activity continuously for at least 20 mins. Once the person can do the same activity for 60 mins comfortably, the intensity must be increased either by increasing speed or resistance.

  • Muscular endurance: Contrary to popular belief, it is not achieved by doing resistance training with light weights for high repetitions. Muscular endurance develops along with cardiovascular endurance by doing aerobic exercises.However, unlike cardiovascular endurance which is general to the whole body, muscular endurance is only achieved in those muscles that are used in the aerobic activity. For eg: Running improves cardiovascular endurance in general but muscular endurance only in the lower body. So, to achieve muscular endurance throughout the body, one can perform "Cross training". The description of cross training is out of the scope of this article and can be found by a mere internet search.

  • Musculoskeletal strength: High intensity weight training (mostly compound and power movements) with heavy weights that induce positive muscular failure between 6-8 reps. This 6-8 rep range must be used only by advanced trainers who have weight training experience of at least 2-3 years. If one is new to weight training, they must first learn correct form using extremely light weights for about 2-3 weeks. After that,they must lift in the 10-12 rep range before they are ready to lift in the 6-8 rep range.

  • Flexibility: Static stretching with at least 10 second holds in mild discomfort while aiming to take the muscle to greater range is the best way to increase flexibility. Stretching must be done at the end of every workout. Avoid stretching cold muscles as there is risk of tear.

  • Power, Speed, Coordination and Agility: These are relative to particular activities to be performed and can be improved through practice and repetition.
So there you have it
"The 10 components of fitness"
Make sure you strive to develop each and every one of them to maximize the utility of the others and thereby become in the true sense of the word......"Physically Fit"
DREAM IT,BELIEVE IT,ACHIEVE IT!
Your friend and fitness coach,
Suneet Sebastian

Lose 10 Pounds For Summer - Strip That Fat Review

Did you know that 64% of the U.S. is overweight? So don't feel alone if you have packed on a few extra pounds these past few years, and I am right there with you. Today, I would like to introduce you to Strip That Fat, a digital weight loss guide, that comes with some excellent tools to help us on our way to losing those 10 pounds, give or take a few pounds.
Okay, let us get to it! Wait, before we jump head first into this beast of weight loss, lets review what Strip That Fat is all about, and how it can help us attain our goals of losing the weight before it is to late.
What it's all about
Strip That Fat, is a diet that focuses on 80/20. 80% diet, and 20% exercise. What you eat, is the most important thing in a diet, but they teach this a different way. They don't use those low fat, low carb diets that starve you, but they teach you how eating fatty foods is actually good for you! This is seriously my kind of diet! They also use a web based diet generator, programmed with over 40,000 meal combination's, it should be easy for them to come up with 5 meals a day,in 14 day periods without a problem. It will also make your meals less boring, and more routine.
Why it's the best!
The best diet is focused around a healthy eating habit. I would go further into detail about it, but I would give everything away if I did that! As for the 20% exercise, unless you live under a rock, and do not do a thing all day, you more then likely get enough exercise as it is, but Strip That Fat will teach you the proper techniques. Teaching you, will maximize your workout potential, and cut down on the amount of time you need to workout.
What Strip That Fat doesn't do
Strip That Fat doesn't cut out your favorite foods, in fact you actually enter them into their web based diet generator. It also doesn't put you on diet pills. Most importantly, Strip That Fat DOES NOT make you hate dieting, there is nothing worse then hating your diet. When you hate your diet, you tend to drop that diet quick, then you are right back where you are started.
Conclusion
So if you are really looking to drop those 10 pounds for summer, seriously start looking into Strip That Fat. Unless you really want to go back to your low fat, unappealing, disgusting, non fat, and low carb diet. If you want to lose that weight, do it now, and DO NOT wait