Wiki How Six Pack Abs 14 Things To Do and Not Do When First Starting an Exercise Program

If you are thinking about starting an exercise program or have just started one, these tips should help keep you on the right track.





1. DON'T wait for the "perfect" time to start. There will never be a perfect time. Learn a few of the basics and start as soon as you can. Putting it off is a great way to have nothing change.





2. DO take it slow when you begin. Rushing into an intensive training program when you are just starting out is sure to be overwhelming. You'll have a much greater chance of sticking with it if you work into it gradually.





3. DON'T change everything all at once. Think of how traumatic it would be if you suddenly went from relative inactivity and poor eating to a high-powered program and a strict diet. I would recommend you start with an exercise program. Keep at it for 3 weeks consistently then think about gradually modifying your nutritional habits.





4. DO make a committment to exercise. One of the keys to establishing exercise as a habit is to make a committment to it. If you go in with the attitude that you'll do it when it's convenient or when you feel like it, your chances of sticking to your exercise program decrease.





5. DON'T expect infomercial-level results. I'm not going to tell you won't see great results - you will. Just don't expect it to happen in 2 weeks.





6. DO learn as much as you can about training and exercise. Knowledge is very important. If you don't know what to do, take a little time and learn first. The rewards will be huge!





7. DON'T assume you must exercise 2 hours a day to see results. You don't have to exercise nearly that long. You can see results with as little as 20 to 30 minutes done 3 times per week.





8. DO ask questions. If you don't know something, there is no shame in asking. I will readily admit I don't know everything about exercise and fitness (though I do know quite a lot).





9. DON'T work your muscles to absolute failure when you begin weight training. You will most likely make yourself so sore, you won't want to training anymore. Take it fairly easy for the first few session then gradually increase your intensity.





10. DO tell other people your goals. One of the best ways to ensure you keep your promise to exercise is to tell your friends and family what you're doing. This way, you make yourself accountable to people other than just yourself.





11. DON'T feel you need to buy all the latest training equipment in order to start exercising. You can exercise without any equipment at all! Walking doesn't cost a dime and bodyweight exercises such as push-ups are completely free too!





12. DO stretch and warm-up. Stretching during and after your workouts promotes flexibility. Warming up prepares your muscles for more strenuous work to come.





13. DON'T give up all your favorite foods all at once. A great way to make yourself focus on a certain food is quit eating it. For example, if you love chocolate cake and tell yourself you can never have it again, are you going to be thinking about chocolate cake a lot? Chances are, yes. Treat yourself now and again. It will keep you from stressing and bingeing later.





14. DO try to eat more natural-state, unprocessed foods. Processing adds fat, salt and sugar, all of which can contribute to health problems. You don't have to cut them out completely but see if you can shift your focus to more unprocessed foods.





If you know someone who is considering starting an exercise program, please forward this article along to them. Many people don't start a program because they simply don't know where to begin. By passing along this information to them, you may be giving them the best gift of all: better health and fitness.

Nick Nilsson is Vice-President of BetterU, Inc. and has been inventing new training techniques and exercises for 17+ years. Nick has written many training books including "Muscle Explosion! 28 Days To Maximum Mass" & "Metabolic Surge - Rapid Fat Loss" - http://www.fitness-ebooks.com

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wiki how six pack abs: truth about six pack abs

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Wiki How Six Pack Abs Is is possible to get them and sitll keep your sanity

These days we know very well that the body exercise promotes healthier body and better sense of well-being for our life style and healthy living. It boosts confidence for the people who need newer self image while it prevents the aggravation of physical illnesses for some. While nearly all of the research on exercise is focused on demonstrating positive effects on the physical body, there is a growing mass of research that seeks to prove that exercise is good for mental health as well.





Recently a study conducted by the researchers from the Duke University along with other similar studies proved that exercise could help treat depression for 72% of all the participants. This result is similar with the total number of participants who are using medications for their treatment from depression.





However, you don???t have to be a sufferer of a mental illness before you benefit from exercise. You can boost your sense of well-being while walking on the treadmill or by combining yoga and meditation. In a way, exercise could be used as a potential medium for preventing the development of psychological and emotional conditions.





There are three dimensions at which we could look at when examining the benefits of exercise in the mental wellness of a person. Among the less well known is the biological aspect.





One theory suggests that physical workout or exercise could stimulate a part of the brain to release endorphins. Activities that are more likely to trigger the release of endorphins are swimming, cross-country skiing, running, bicycling, aerobics and sports like soccer, football and basketball.





Endorphins are comparable to opiates in a way that they resemble morphine. Endorphins could work in two ways- as a pain reliever (which is produced in response to the stresses brought about by physical work or stress) and as an enhancer of well-being. There are, however, no definite data that could support this claim.





On the other hand, exercise is also found to trigger the release of hormones norepinephrine, dopamine and serotonin. All these are known to help improve mood and is actually the main effect of Prozac, a known antidepressant.





Increase in these hormones could be best observed in a condition known as "runner's high". This is the feeling during after an acute exercise is directly linked to the increased number of the said hormones. However, there are still no conclusive studies proving that improvements on mood could be facilitated for a longer period of time.





Another is the physiological aspect. Nearly all of the feelings we associate with mental wellness come from our personal evaluation of the way our body feels. Say for instance, if you perceive a stomach pain as a form of stress then you will feel stressed (and sometimes even depression) every time your stomach aches. Likewise, exercise could render feelings such as muscle relaxation and easier breathing which we associate with "feeling better". While this correlation is yet to have a better scientific grounding, we still could not deny the fact that muscle tension and increased blood flow go together with physical fitness.





No one knows yet how exactly exercise affects mental health. But it is common among patients to view exercise as a good medium to elevate their moods. In fact, according to a survey conducted by the Charity Mind nearly two-thirds of all people who said that they use exercise to relieve symptoms of stress and depression believe that exercise actually works for them. The scientific community is yet to understand how this happens though and for now, it remains a truth that people benefit from exercise for mental health.

krishna S, a research analyst for many topics related to Health, Self Improvement, Diseases and Yoga. He worked for many corporates as a consultant for the above. He have good expertise in this field. Find more information on Overcome fear of spiders from his latest research and published for Mr.Bill Stewart.

wiki how six pack abs: truth about six pack abs

wiki how six pack abs: truth about six pack abs

Article Source: www.articlesnatch.com