Early Morning Run – 5 Tips To Start Running In The Morning

Running in the morning can be very challenging to most people. Nowadays, I consider myself an early riser. But I wasn’t always like that. In the past I used to hate early risers and everything that has to do with waking up early — even having a job was a drag and something I had to just go through and be done with it.

As I started running, I noticed my schedule getting tighter and tighter. I couldn’t keep my training schedule constantly in the afternoon; we all have our errands to run and commitment to keep up to. As a result I decided to schedule my runs in the morning. I have to admit — it was a big challenge-dragging myself each morning out of bed. As I practiced more and more, this challenge became easier and more doable.

So; here the 5 strategies you need to learn if you want to become an early morning runner:

1- Early to bed, early to rise

This is quite obvious and everyone seems to have a clear understanding of it, but not all people abide to it. Many people love staying up late and waking up only in the crack of noon — that’s classic procrastination. Get in this habit and have adequate amount of sleep, you will reap much more benefits.

2- Pre-run preparation

Prepare your running gear and equipments in the night before your run. Doing so will allow you to be much more focused in the morning without having to stumble between a million things-which is obviously a waste of your time and energy.

3- Hydration is essential

Make sure to drink enough water first thing in the morning. Your body will surely be well dehydrated after 7 or 8 hours of sleep. You could also eat some banana or an energy bar; having some nutrients will boost your performance level and sustain your energy needs.

4- Alarm clock

Set the alarm clock at the same time each morning; your body will adapt itself and develop a habit of waking up at the settled hour. Therefore, this task will get effortless once it turns to be a habit. I also find it very helpful to visualize the time I would I would like to get up at when I’m drifting to sleep.

5- Training schedule

Always be checking with your training plan. If you don’t have one yet, you should come up with a training plan on the spot. It’s not complicated in fact it’s much easier. Having a clear plan will remove all the cloudiness and confusion from your thinking; allowing better motivation and consistent action.

Last word of advice is that you don’t need to do these strategies verbatim. Perfection is the enemy of progress. If you can only run 2 or 3 times in the morning per week, you will be way ahead of everybody else. You could also change your running schedule in order to spice up your training keep your it exciting and enjoyable.

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Circuit Training For Beginners

Circuit training is a method of exercise with which you will get the combination of the benefits of weight lifting along with cardio. Since you may be unfamiliar with the way that circuit training works, here are some helpful tips to get you started. Along with some of the exercises, I’ll provide you with some hints you can use at home. Though most gyms have circuit training classes, you’ll have enough information to start a training program at home.

Circuit training takes its name from an electrical circuit in that you go all the way around a series of exercises until you “complete the circuit” before beginning the sequence again. For example, you might do an upper body exercise like pull ups, followed by a lower body exercise like squats, followed by a full body exercise like jumping jacks. Since your heart rate remains at a relatively high rate during the entire circuit, you will get a high quality workout that will give you results faster. You get the advantages of strength training and the benefits of cardio at the same time.

When I first started circuit training I found out that it was best to use between 5-10 exercises in each circuit. You want a total of 20-25 sets so if you choose 5 exercises, you are going to have to do at least 4 rounds whereas if you have 8 exercises you only have to complete 3 rounds. Make sure to warm up by moving your arms and legs rather than using static stretching. Do that afterwards. You want to do a dynamic (moving) warm up to get blood into the muscles.

All right, now that we are done with our warm up, let’s start our circuit. A good whole body exercise like jumping jacks is a good way to start. Next we need some good upper body exercises. Lets use two types of push ups. I like to use Hindu push ups and spiderman push ups but since we are designing this for beginners, we’ll use the standard push up which you can even do on your knees, and close grip push ups, with the hands close together. Let’s throw in an inverted row to round out the upper body exercises.

Now we need some lower body exercises. Lets use lunges, mountain climbers, step ups, and squats. Now all we have left is to arrange them. We’ll put the jumping jacks at the beginning to get the whole body ready for action. Next we’ll arrange the exercises alternating upper and lower body exercises. We call this non-opposing exercises. The upper body exercise does not share any muscle groups with the previous or subsequent lower body exercises. Now all we have to do is order the exercises and we come up with this:

Jumping Jacks 60
Lunges 20
Push Ups 20
Mountain Climbers 20/leg
Step Ups 20
Inverted Rows 20
Squats 20
Close Grip Push Ups 20

(Repeat 3 times)

Now you know what you need to get to started. As you get stronger you can add more repetitions and modify the exercises to incorporate more difficult exercise variations.

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Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.

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Weight Bench Exercise

Weight benches are an essential piece of any effective fitness program. Everyone knows that a well-rounded exercise program includes a combination of cardiovascular exercise and weight lifting. If you are like me and hate going to the gym you can get your cardio done almost anywhere. You can run, jog or even do aerobics in your own home.

But when it comes to weight lifting, it won’t be so easy. It is difficult to have a weight lifting solution as good as your local gym’s. To get a solid weight lifting exercise you need some home fitness equipment. With the right equipment you can have the same muscle building workout without the expense and crowds of a gym. In fact one single piece of fitness equipment can replace your local gym.

Why a Weight Bench?

A weight bench is an easy way to build muscle and burn fat without even having to leave the home. A majority of weight benches will have the same design. Typically you will find a padded back rest surrounded by upright bars for supporting dumbbells, free weights, or weighted bars. Specialty weight benches offer additional attachments and racks allowing you to workout your entire body. Lifting weights will burn fat much longer than simple cardio workouts.

What Every Weight Bench Should Have.

Adjustable. Your weight benches should have adjustable supports and attachments. This will make your lifting as comfortable as possible given your height, weight, and skill level.

Self spotting. Benches should offer bar supports with grooves at different heights, making it easy to set the weight down preventing injury and permitting maximum training.

Leg presses. If you have a larger budget look for equipment with a bar across the bottom to hook your legs across or under. This allows for leg exercises. Don’t forget that your legs are your largest muscle group.

All-In-One. The more exercises you are able to do with your bench the better off you will be.

Advantages of a Weight Bench

If you’re serious about lifting you need a weight bench. Even the simple model will give you everything you need to build massive muscle. These solid fitness equipment pieces will prevent injury by ensuring by assisting you to have the proper form on every rep. Weight benches also eliminate the need for a workout buddy by providing supports to hold the weights until you’re ready. Imagine being in the best shape of your life! Get a bench and get started today!

Finally, unlike other exercise machines, weight benches grow along with your ability level. With a variety of settings, you can adjust the bench as your weight requirement grows higher. When you become even more advanced, there are separate weight sets that you can purchase to heighten the challenge, without having to upgrade your weight bench.

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Workout Routine For Men

Have you ever noticed that wherever you look on the internet for workout routines everyone is trying to sell you something, but no one seems to want to give their workout routines for free? Well that’s until now in this article I am going to give a great good examples of a training routine I have done in the past that I have found really affective. (Ideal for someone just starting out):

Train Monday, Wednesday and Friday taking Tuesday, Thursday and the weekend as rest days, your workout will be the same each day, bear in mind this workout routine is for someone starting out at the gym, you might want to do this for 3-4 weeks just till you get into the swing of things, but it’s excellent for getting going and also a good workout routine for losing a bit of excess fat.

Start with a 10 min warm up on any piece of cardio equipment at 60% of your max heart rate, you can work this out by subtracting your age from 220, so for example my age is 25, so 220-25=195 so 195 is my maximum heart rate, so 60% of this is just below 120 this is the heart rate I will try and maintain through the ten minutes of cardio.
Follow this with one set of each of the following.

15 reps seated chest press.
15 reps seated shoulder press.
15 reps seated curls.
15 reps seated triceps press.
15 reps lat pull downs.
15 reps leg curls.
15 reps leg extensions.

Only rest 30 seconds between each set and then immediately follow with another 10 minutes cardio on a machine of your choice, I usually opt for either the treadmill or the cross-trainer.

This training routine should take about 30 minutes and although only short if done right only having short rests between exercises your heart rate should remain raised throughout, this will mean you constantly burn calories throughout the training routine.

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Routines For Men

Practicing Fitness Exercises

The diversity of fitness exercises makes it possible to develop a great body condition. A lean, strong body is best modeled with resistance training; stretching helps you extend the muscles to their full extent while aerobic exercises stimulate the heart rate and improve the respiratory system.

There are controversies and challenges about certain programs, and physical training routines do require a bit of determination and good will on your part. Set a positive goal for fitness exercises. Don’t take up aerobics if you hate it, and don’t try motivating yourself with ‘I must’. You should have a clear justification for your set goals and you should choose to reach them by as pleasant ways as possible. Personal preferences are essential for practicing a sport or fitness exercises.

Stretching exercises

The most numerous applications of fitness exercises are found with stretching. Stretching is recommended to healthy individuals, as well as to people who have suffered some physical trauma. Stretching workouts increase the flexibility of the body parts while also while releasing the tension in the muscles.

Resistance training

Resistance training includes fitness exercises performed with the help of free weights or machines. Dumbbell squats, bench presses, lateral raises, forward arm raises, biceps and triceps curls make common examples of fitness exercises performed with gym equipment. Resistance training also includes body weight fitness exercises that require absolutely no equipment at all, being executed by relying on the body weight exclusively.


This includes the most dynamic of fitness exercises, even if there are regular aerobics and step aerobics. The cardio stimulation reaches the highest with the step variant, but not everybody can handle it. Cardio routines can be detrimental for your health if they are not performed correctly, or at least this is what some trainers claim. The shared opinions only make things seem even more confusing, and people often misinterpret information.

You can learn the basics from specialists if you join a fitness class or a gym. Be careful to perform fitness exercises correctly when you’re working out on your own. Be constant in your training and you’ll make a lot of all routines!

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Beginners Workout Routine

A quality beginner workout routine is something that really helps a beginning exerciser.  However, you’re probably not sure whether you should be doing strength training exercises such as weightlifting routines or bodyweight routines, or whether you should just be doing cardio. The truth of the matter is that workout routines for beginners are going to vary based on your starting level of physical fitness.

Prior to undertaking any exercise program, you have to determine what type of shape you are in (and seek your doctor’s advice if needed).  Are you trying to lose a few pounds or are you obese? If you are obese, it is wise to begin with a cardio focused program until some preliminary pounds are lost. Excess cardio can lead to muscle loss, but at this point, I think developing a healthy cardiovascular base and losing some extra weight is more important.  For someone who is not in the best of physical condition, just taking daily walks can be a great introduction to exercise. You can elevate to a steady state cardio routine before getting to the best cardio for weight loss: a HIIT workout routine.

For those of you who are already fairly fit but want to lose a few pounds, you might be able to start an HIIT program immediately. When you do this interval program, you have to sprint very quickly for a short period of time, then walk the rest of the way. Utilizing the HIIT exercise program burns more calories than just a regularly paced cardio workout as the body will still be eliminating calories long after you have stopped exercising.  A strength training exercise program in conjunction with high intensity interval training go together hand in hand.  

Resistance training is a great way to burn some extra calories while creating a stronger, better looking body. While a lot of people focus on weightlifting routines, you can certainly start with a bodyweight routine as well.  Whichever exercise program  you choose, begin at a slow pace until you have learned the correct way to practice the strength training exercise designed for you.  

As a starting point, I would recommend doing 3 sets of 4-6 reps.  Starting out, you should warm up with the first set, not using much weight. It may help you to picture this small amount of weight as being a lot heavier than it is.  This prepares your muscles for the upcoming workout. You should try to lift relatively heavy weights for the next 2 sets of 4-6 reps. As mentioned, focus on form first.  If you have adequate form, the chance of injury will be vastly reduced. What’s more, you can prevent muscle failure by taking a minute or two between the sets. You want to accustom your muscles to the feeling of success rather than failure.  By practicing the 4-6 repetitions using this formula you will increase muscle strength and tone.  

There are a wide variety of exercises to incorporate in a strength training routine.  It’s a good idea to include exercises that use various muscles. Start light and work your way up. There are a few different ways to divide your exercises.  You could do a complete body workout routine one day, your legs and abs on another day, and your arms on yet another day. Just make sure to take at least 1 day of rest between exercising the same muscle group.  To increase circulation, make sure you warm up your muscles at the beginning of your exercise routine.  

It is not necessary for beginning workout routines to be so hard to follow.  All you have to do is incorporate quality strength training exercises, as well as some cardio. As long as you exercise a few hours each week, your fat loss should come along very nicely. As you keep going, you can start a better bodyweight workout or more complicated weightlifting exercises.

Dave has been an avid fitness fanatic for the past 15 years.  He aims to maintain a lean, athletic look through diet and exercise without spending hours in the gym.

Many of the fitness tips he provides may seem unconventional, but you can’t use a bodybuilding workout to look like an Abercrombie model.

Dave hopes to help his readers by providing no-nonsense tips highlighting what works, and what doesn’t work, when it comes to getting in shape.

Read more about fitness tips about the best workout routine to get lean at http://www.notyouraveragefitnesstips.com

Eat bananas to help lose weight before the morning run

Eat bananas to help lose weight before the morning run



Fasting exercise will lead to dizziness and even vomiting, and a “campaign of low blood sugar”, and even television syncope; and exercise immediately after eating can cause stomach pains and even vomiting.


University of Memphis, Department of Health and Sports Science, Assistant Professor Dr. Li Weidong said: For a person like morning exercise, eat a bit of easy to digest certain things, such as bananas, raisins, with a high carbohydrate sports drinks. And after 30 minutes to exercise. Do not eat fat and protein foods. Because these foods are not digestible.


Single-carbohydrate foods such as syrup, orange juice is easy to digest, but the sudden rise can cause sudden drop in blood sugar, and then make you feel tired. So do not drink sugar water, honey and so on.


Fasting exercise will lead to dizziness and even vomiting, and a “campaign of low blood sugar”, and even television syncope; and exercise immediately after eating can cause stomach pains and even vomiting. If you wake up within an hour of exercise, eat a certain food containing 200-300 kcal of energy.


Friends, who want to lose weight, may be running that morning after fasting, after a night of digestion and absorption, the blood sugar is low, so that the body in motion can be directly called fat. This is wrong, the body is always first to call for sugar decomposition, the first is the blood sugar, if blood glucose is too low, the body cannot be timely for the energy, will produce syncope, greatly reduce the exercise intensity, reaching not the purpose of exercise. Instead, eat a banana right before exercise, carbohydrate, on the one hand, to ensure sufficient supply of blood sugar, on the other hand, the decomposition of sugar can promote fat burning. In other words, this is a highly effective form of exercise, looking to eat something, but this “oil”, can mobilize the machine in the sleep your body fat, making them efficient combustion. So that it can achieve weight loss goals.




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Bootcamps For Physical Fitness

A very popular fat loss workout for women and men is bootcamp training. Workouts last for 60 minutes focusing on total body training which burns tons of calories and fat from problem areas.
Stretching is one of the most important elements practiced in great bootcamps. Personal trainers of bootcamps believe in time tested strength exercises, to achieve the ultimate goal of weight loss and excellent conditioning. And so their bootcamp training routine includes plenty of stretching exercises such as band exercises as well as strength exercises and functional training.
Bootcamp stretching exercises can do much more than just improve bodys flexibility and posture. These exercises dedicated to boost overall physical fitness and allow body to learn and perform the right kind of movements outside the facility, in their daily lives without difficulty or injury. The big reason why these workouts are called functional.
The stretching exercises practiced in such bootcamps also dramatically decrease the risk of injury to muscles and joints, and help to reduce tension and soreness to muscles.
Other benefits of bootcamp stretching techniques include release of pressure both physical and mental and improved awareness to the body shape- a major component to a winning weight loss plan. Indeed, Bootcamps have been successful in dropping tons of extra pounds and shrinking the waistlines of hundreds of training women.
In indoor and outdoor facilities, personal trainers of fitness bootcamps train people in groups with a personal trainer touch so to avoid the prevalent mistakes of resistance training workouts, which are very common in crowded gyms (for the most part due to a lack of guidance and supervision).
Such mistakes often include inadequate warm up before the workout, doing exercises that are too advanced since such techniques might result in injury if incorrectly performed- the role of the trainers in Women’s Fitness Bootcamp’s is crucial to guiding women and correcting their exercises mistakes.
Naturally, in bootcamps every trainee gets guidance before, during, and after the workout from the experienced personal trainers. So the stretching and resistance exercises can never do harm, or be too difficult or too easy for the woman, as they are designed to fit the fitness level of every woman- no matter the age or fitness level.
Every woman can now take advantage of the bootcamp stretching techniques and experience motivational workouts in a group with continuous supervision of the best personal trainers.
To achieve your goals just get to the gym and let the bootcamp personal trainers take care of the rest. If your level of committment is high and feed off the groups energy you will definitely achieve your fat loss goals.

The success of bootcamps as a fitness and weight loss solution has grown to become very successful in recent years. Not all bootcamps are the same, and can range from military style exercise groups with ropes, tyres and someone shouting at you, to a few fun hours in the sun doing a wide variety of exercises that will keep you active and burn a lot of calories.
The success of Bootcamps has come largely due to the results they have been delivering many unfit people in the last years. The group exercise style of training encourages interaction between those in the class and this increases the enthusiasm and continued participation in exercise.
Good bootcamps also offer nutrition advice and diet plans to help their participants get the most out of their efforts. People who run bootcamps are usually personal trainers who have a passion for fitness and well being, so it is natural for them to try and offer advice about diets and healthy eating. Gold Coast Fitness Bootcamps Australia provides proper information about diet and exercises in their bootcamps. Personal Trainers over there give proper attention to each candidate of their bootcamps.

Read About Personal Trainer Gold Coast and also Read About Boot Camps Gold Coast and Outdoor Group Fitness

The Best Exercise to Lose Weight

The best exercise to lose weight is the exercise that you stick with. Weight loss takes time and dedication. To ensure success, create an exercise program that you enjoy.

It doesn’t matter if running averages 100 calories per mile if you don’t like to run (and therefore not likely to stick it out). Instead focus on exercises that are both challenging and enjoyable.

From a technical standpoint, aerobic exercises burn the most calories per workout. It is therefore important to incorporate some form of aerobic exercise into your workout plan.

cardiovascular workouts – The base of your workout program should consist mainly of cardio exercises. If you are new to exercise, begin with walking. While simple, walking at a brisk pace is a good way to build up your fitness level. Set your goal for at least 10,000 steps a day.

Other forms of cardio workouts include: basketball, soccer, swimming and running.

Interval training – as your fitness level improves, try implementing intervals into your workouts. An interval is the combination of both high intensity and low intensity training in one workout. For example a thirty second sprint followed by a minute jog. Not only is this challenging, but it is also an effective calorie burner. Your body is constantly being pushed and in effect forced to expend more energy. Intervals are only recommended for individuals that already have an exercise program in place (beginners should not attempt)

cross training – another excellent way to burn calories while keeping workouts interesting, is through cross training. The involvement of 2 or more activities in one workout/exercise program is referred to as cross training. For example: A runner swims on his off days.

conclusion: The most effective calorie burning exercises are cardio exercises. While some exercise burn more calories than others, they are of no value if they are of no interest to you. Choose a workout program that works for you. Your program should be challenging but also be something that you look forward to. As with everything, weight loss takes time.  Remember that exercise is only a fraction of the journey. The other part revolves around your diet.

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Physical Fitness for Weight Loss

Staying fit and healthy is very important in this busy life. You can have a fit body by following a healthy diet plan and performing fitness programs like exercises. Being fit reduces heart and many other diseases. Fitness makes you strong to fight from many mental illnesses and boost your immune system. Staying fit is a mantra in modern life where most of the people try different ways to stay fit and healthy.

It is very important to stay fit. You can be fit by adapting to a healthy diet plan. Adequate intake of proteins, fibers and carbohydrates are important in your daily meal. Increase the intake of green vegetables and fruits in your meal as they are a good source of nutrition. Fruit juices are always very high in calories, so choose eating fruits rather than having fruit juices. Drink a lot of water. It is generally advisable to drink at least 8-9 glasses of water every day to keep your body hydrated. Daily diet plan should included optimum amount of cholesterol and sugar intake. This helps in weight loss or gain, keeping the body weight in control. Various fitness programs have been introduced by fitness trainers for controlling weight gain or loss at an early step.

Regular exercise also plays a very important role in fitness for weight gain. Easiest form of exercise is walking, skipping, jogging, dancing, playing out door games etc or doing any activity which you enjoy the most. Exercises improve the tones and quality of muscles tissues. Use stairs instead of elevators while shopping in malls. A brisk walking after every 2 hours makes the body active. Exercise burns your fats and calories which you gained while eating food. It also shapes the body by removing excess fats. Going to gym or working with heavy weights helps in building muscles and increase our metabolism rate. A small walk after having lunch or dinner is important to get food digested properly, thus helping in sound and peaceful sleep.

These fitness tips for men and women will help in controlling weight gain or loss. It becomes very essential to maintain all levels of fitness for keeping the body and mind healthy. Most of the health related problems can be prevented by adopting a healthy fitness program for both men and women. A change towards a healthy lifestyle can cause fit and blissful life.

Daisy Wilson is well known author and written articles on healthcare products, supplements, women health care, omega3 oil, cholesterol diet, diabetes control, natural skin care and many more services in India.