Increasing Lean Body Mass

Portrait Of A Physically Fit Young Man In A Healthy Club

Being at a healthy weight means having a higher lean body mass. With decreased amounts of body fat and increased muscle mass your metabolism will increase. At rest, a pound of fat burns around 2 calories per day while a pound of muscle at rest burns around 50-70 calories per day. It is obvious why increasing your lean body mass will help boost your metabolism and overall help you lose weight.

Increasing Lean Body Mass with Exercise and Diet:

Cleaning up your diet is the first goal to lose weight and to overall build a healthier version of you. First: get rid of any processed foods and focus on healthy whole foods that are organic, if possible. Following an Anti-Inflammatory diet is a great option, but overall just plain clean up your diet. The basics are to add more protein, more greens, more healthy fats and moderate “good” carbs.

Protein Intake and Sources:

Generally, it is recommended to eat 1 gram of protein per pound of body weight to add lean body mass. Any more than this, you are overdoing it as your body will turn these extra calories into fat as well as adding some stress to your kidneys.

Clean whey concentrate protein powder is the best option instead of eating meat constantly. You have to read the label and insure it is pure whey concentrate protein and without any other added ingredients.

Avoid whey proteins that are processed using acid and/or made from ultra-pasteurized milk. This is one of the main ways to tell whether a whey protein is high quality. Along with this, whey protein isolates do not include important nutritional co-factors that are lost when processed. Also avoid any whey products that include soy, polysorbate 80, caseinates, maltodextrin, propylene glycol, ethoxylated mono-diglycerides, and sugar/artificial sweeteners like sucralose and aspartame.

Search for ones that are made from unpasteurized raw milk from grass fed cows, cold pressed, certified organic and naturally sweetened, containing MCTs, no hormones, chemicals, sugar, and sugar substitutes. Stevia is acceptable.

One of the reasons whey protein is such a great protein source is because it is rich in branched chain amino acids-leucine, iso-leucine and valine. These “bcaa’s” are also found in abundance in boiled eggs, chicken, turkey and wild caught salmon.

Weight Training:

There are several exercise programs that you can tap into to figure out which one you like the best. If you hit a plateau, you can jump from one to another to keep your body from adapting to a certain program. It doesn’t have to be weight training either, callisthenic strength training is a great example where you are using only your body weight to get the benefits of muscle strengthening and hypertrophy.

Other options include using free weights for full range of motion, resistance machines to help with support and specific movement for a specific muscle, power yoga, and various other types of equipment. The possibilities are truly endless when it comes to exercise and gaining muscle. Ideally, you will should incorporate weight training into your exercise routine 3x per week.

Supplementation to Increase Lean Body Mass

  • Acetyl-L-Carnitine: This supplement offers various benefits for sports to help burn stored fat while keeping and even augmenting muscle mass.
  • L-Glutamine: This is an amino acid that is used to protect the lining of the GI tract- very useful for bodybuilders. It also helps promote muscle mass and strength gains.
  • GPC: Alpha GPC offers great benefits for bodybuilders. One of these is that it repairs muscles after working out and increases mental focus during a workout.
  • Nitric Oxide (NO) Supplementation: NO helps remove exercise induced lactic acid build up, reduces fatigue and recovery time, and supports blood flow and oxygen to the skeletal muscles.
  • Ribose: Ribose helps athletes keep their energy, which allows them to perform better and increase their muscle growth.

If you combine a anti-inflammatory proper diet full of bcaa proteins, with a great exercise routine and the right supplements you will indeed  increase your lean body mass.

Things You Can Gain from a Pescatarian Diet Plan

It is quite often said if you are not hungry you are bored. It is rightly said as diet comprises of so many important ingredients that one cannot get bored with it at any time. A Pescatarian diet plan can give you a lot of essential nutrients and other components which are important for your health.

diet

Among those components, an important one is a protein. Proteins are important since these comprise of amino acids which are required for proper functioning of thebody. The amino acids are either essential or nonessential. Amina acids are very complex protein components which cannot be manufactured by our body. Therefore, we have to get them from our diets. But we only need essential amino acids since nonessential amino acids can be synthesized. Such a diet which delivers all the essential amino acids to the body is known as complete protein diet. Other alternatives to meat for protein are fish and egg or poultry.

Meats are the best source of protein but these take a long time to digest. Also, the process of digestion involves theexcessive breakdown of the large molecules of food before these can be completely utilized by thebody. The processes now a day, which comprises of producing meat are liable to induce toxic substances inside the body. On the other hand, fish gives us the pure form of protein. Our stomach has to work less in order to make the protein supplied by fish, usable. So here so see, from pescatarian diet, one can get the purest form of the protein and within less time along with less effort.

Most vegetarians think that the vegetable foods which they eat, they mostly contain such amounts of protein which can give them all the essential amino acids. This concept is wrong. Most of the times plants lack essential amino acids. There are some plants which contain some proteins like gluten which is very difficult to digest. Antinutrients are also present in most plants which forced the nutrients to get blocked from entering the body and inthis way damage the gut or immune responses. So for vegetarians, it is very important to include pure protein sources in their diet. Obviously, vegetarians cannot eat meat easily so a better way is to add some amount of fish in their diets. This is what a pescatarian diet comprises of. So in thecase of vegetarians, a pescatarian diet plan can help in providing essential amino acids to the body.

As a whole, the pescatarian diet plan has a clear edge on other diets as well due to the fact that it comprises of vegetables and fish. These two components of the diet contain very less or no toxic chemicals or ingredients. Meat and other sources of food mostly comprise of such ingredients which induce toxic substances inside the body. So a pescatarian diet is important also since it can give enhanced health effects to the human body. Have a look at Susan’s pescatarian diet plan for detailed information on this type of diet plan and call for a free consultation on your custom weight loss program today!

The Perfect Recovery For Bodybuilders And Athletes

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Nearly all bodybuilders and most athletes will come to a point where they can’t get bigger muscles. It’s a very common issue for both. Every bodybuilder wants to be bigger, athletes want to be stronger, have more lean body mass and be more toned. But what happens when you reach that top stage? What happens if you can get bigger and are you seriously out of options?

The good news, you do have options if you’ve reached that milestone. They key is L-Glutamine.

L-Glutamine is known as an amino acid. It’s produced in the body. Out of all the amino acids found in your body, L-Glutamine is the most common. In total, it makes up around 61 percent of your skeletal tissue. For those of you that are intense athletic training, L-Glutamine can be essential.

Glutamine is an important building block because it takes part in your metabolic process to help with muscle recovery. Due to this, Glutamine is used as a nutritional supplement for bodybuilders and athletes.

Glutamine Benefits

Glutamine has a ton of medical benefits we’re about to discuss.

  • It helps with cellular hydration and volume, helps with healing and speeds the process up.
  • Glutamine supplements reenergize declining glutamine levels during intense workouts.
  • Is one of the most important nutrients for your intestines.
  • Can help boost your immune system.
  • Is Closely linked to protein synthesis, preventing muscle loss.
  • Can help your body produce growth hormones, up to 400 percent and more.

Muscle Repair

Injured muscles need repaired and bodybuilders often have many injured muscles due to their extreme workouts. With glutamine, you’ll be able to repair your muscles faster than ever before. It will allow you to get bigger quicker.

Avoiding Sickness

In cases when the body doesn’t produce enough glutamine in your bloodstream, the body then begins to get glutamine from white blood cells. This is why bodybuilders often get colds and the flu. If this scenario includes you, using glutamine can help you avoid sickness also.

Metabolism Boost

For those of you trying to control or maintain your weight, glutamine has been known to boost metabolism. It can also help with endurance. It’s no secret that bodybuilders are involved in high-intensity workouts to build muscles as they do. This is why glutamine supplements are a great choice for them or anyone else pushing their body to the limits.

Boosting Energy

Don’t think high-intensity workouts take a toll on the body? Better think again, it can leave your muscles in bad shape. Since glutamine has the ability to create muscle glycogen from blood glucose, it’s able to give you more available energy for your extreme workouts.

L-Glutamine can help with the removal process of amino acids, lactic acid and pyruvate, giving you more metabolism in your muscles. This also improves your muscle recovery time by making it quicker.

Conclusion

For athletes and bodybuilders, glutamine is a no brainer. There’s tons of great benefits this group needs on a regular basis. The benefits listed in this article are just a few of the long list of perks from taking glutamine. It’s safe to take and highly effective for those that live for high intensity workouts and big results.

Pingpong For Fitness

 

Pingpong, also known as table tennis is a sport that involves two or four players. Using a small paddle they will hit a lightweight ball back and forth across a table. A hard table divided by a net is used in the game.

When a player fails to return the ball within the rules a score is made. The player should play fast and react quickly. If you want to give your opponent limited options, spin the ball to alter its trajectory. If the hitter successfully spins the ball, he gets a better chance to score.

Pingpong is a fun and a great way of getting your body healthy and fit. This is a fast becoming one of the most famous Olympic sports around. As an extremely fast moving sport, it demands the quickest reactions among other Olympic disciplines.

Pingpong is really pleasurable and requires very little equipment. This is a sport for all and excellent for developing alertness and coordination. Playing pingpong can help you get your body fit.

There are numbers of helpful fitness and health benefits in your body. Pingpong burns off calories using the energy supplied to the muscles and it does not form fat. A 150-pound player can burn up to 272 calories by playing for an hour. Same thing might happen if you take one of the top garcinia cambogia products. It helps you shed some pounds in a very safe manner.  In addition, Table tennis is both entertaining and addictive. This is such an uncomplicated way of burning fats.

You can also improve your aerobic fitness with the help of this sport. While playing, you have more oxygen circulated around your body which promotes muscular endurance.

Due to the fast-paced nature of this sport, you can boost your flexibility-reaction times, Also, pingpong could enhance the hand-eye coordination with the level of concentration it requires when the players serve and return shots. Furthermore, it helps you boost mental strengths. Pingpong can help in improving nimbleness of players.

It might look like a simple sport, but it can actually develop the power and the strength of your muscles. It is very notable with the arm and leg muscles. Whether you are playing singles or doubles, this type of sport can be an excellent way to get fit.

Since pingpong is a short-distance, fast-paced sport, your fine and gross muscle movement improves. The bursts exertion and recovery lead to the improvement of your arm, leg, and core strength without overusing your joints.

It was reported by the Alzheimer’s Weekly that there is a substantial increase in cognitive awareness and motor skills from playing pingpong. This was discovered and supported by a series of preliminary clinical research in Japan. They found out that table tennis increases the blood flow to the brain. It is possible that this can also prevent dementia.

A table tennis player uses his prefrontal cortex for strategic planning while anticipating an opponent’s shot. This can stimulate the hippocampus, the part of the brain responsible for allowing humans to create and retain long-term events and facts. To make a victorious rally, a player must stay balanced and quick to alter his direction.

Pingpong is an amazing way to bond and connect with other individuals while losing weight. The sport is an opportunity for people to build relationships and spend quality time.

Lifting Wеіghtѕ Will Make You Bulkу аnd Other Tор Fitness Mуthѕ

Wіll lifting weights mаkе mе big аnd bulkу?” іѕ a ѕеrіоuѕ question соnѕіdеrіng thе billion dоllаr fitness іnduѕtrу рuѕhеѕ іmаgеѕ оf wоmеn holding lіttlе bаrbеllѕ not lіftіng hеаvу wеіghtѕ. In thіѕ article, I wіll еxаmіnе the tор fіvе fіtnеѕѕ myths fоr wоmеn and рrоvе thаt lіftіng weights wіll nоt mаkе уоu big аnd bulkу.

Mуth 1: Lifting wеіghtѕ wіll make уоu big and bulky

Wоmеn аrе often соnсеrnеd thаt lifting wеіghtѕ will make them bіg аnd bulkу. This соuldn’t bе furthеr frоm thе truth! Wеіght lifting is a great wау fоr women tо lоѕе wеіght аnd create ѕеxу, fеmіnіnе сurvеѕ. Women juѕt dоn’t hаvе thе levels of tеѕtоѕtеrоnе nесеѕѕаrу to build bulky muѕсlеѕ. Instead оf mаkіng уоu bіg аnd bulkу, wеіght lіftіng wіll raise wоmеn’ѕ mеtаbоlіѕm and gіvе wоmеn ѕеxу muѕсlе definition. In fact, many celebrities аnd models саn ѕау thаt weight lіftіng іѕ a сruсіаl раrt оf their workout.

Mуth 2: Cаrdіо іѕ thе bеѕt fоr weight loss

Mаnу women wоuld rаthеr hіt thе trеаdmіll fоr hours thеn perform bасk ѕԛuаtѕ with thе bаr. Thе truth іѕ thаt ѕlоw еndurаnсе еxеrсіѕеѕ асtuаllу рut уоur bоdу in a catabolic state аnd саn lеаd tо muѕсlе brеаk down. Muѕсlе mаѕѕ buіlt thrоugh weight lіftіng rаіѕеѕ your metabolism аnd dоеѕ a better jоb аt kееріng thе fat away.

Mуth 3: Exеrсіѕе іѕ more important than diet

Dіеt аffесtѕ bоdу fat percentage mоrе than еxеrсіѕе. No matter how many mіlеѕ уоu run оr crunches you dо, you wоn’t have thе toned body of уоur dreams іf уоu еаt poorly. Trу to еаt more lеаn meat, vegetables, аnd healthy fаtѕ. Cut оut the fооdѕ thаt уоu knоw wіll not help you gеt tо уоu gоаl.

Myth 4: Lifting lіght weights fоr many rерѕ will give уоu the best results

Fitness аdvеrtіѕіng often dерісtѕ wоmеn using light dumbbеllѕ for mаnу rерѕ. Fоr thіѕ rеаѕоn, women thіnk thеу should lіft lіght wеіghtѕ fоr mаnу rерѕ іn оrdеr tо nоt bulk up and buіld long, lеаn muscle. In rеаlіtу, lifting heavy weights fоr lоw tо moderate rерѕ wіll gіvе wоmеn thе fіtnеѕѕ rеѕultѕ they desire.

Myth 5: You саnnоt ѕkір meals іf уоu wаnt to lоѕе wеіght

Cоnvеntіоnаl wіѕdоm ѕауѕ thаt skipping meals can bе detrimental tо уоur dіеt but research proves otherwise. Mаnу fіtnеѕѕ professionals practice іntеrmіttеnt fаѕtіng wіth nо measurable detriment tо their hеаlth. Aѕ long аѕ уоu еаt enough саlоrіеѕ and eat thе right fооdѕ, skipping meals is оkау.

Lifting Wеіghtѕ Will Make You Bulkу аnd Other Tор Fitness Mуthѕ

Wіll lifting weights mаkе mе big аnd bulkу?” іѕ a ѕеrіоuѕ question соnѕіdеrіng thе billion dоllаr fitness іnduѕtrу рuѕhеѕ іmаgеѕ оf wоmеn holding lіttlе bаrbеllѕ not lіftіng hеаvу wеіghtѕ. In thіѕ article, I wіll еxаmіnе the tор fіvе fіtnеѕѕ myths fоr wоmеn and рrоvе thаt lіftіng weights wіll nоt mаkе уоu big аnd bulkу.

Mуth 1: Lifting wеіghtѕ wіll make уоu big and bulky

Wоmеn аrе often соnсеrnеd thаt lifting wеіghtѕ will make them bіg аnd bulkу. This соuldn’t bе furthеr frоm thе truth! Wеіght lifting is a great wау fоr women tо lоѕе wеіght аnd create ѕеxу, fеmіnіnе сurvеѕ. Women juѕt dоn’t hаvе thе levels of tеѕtоѕtеrоnе nесеѕѕаrу to build bulky muѕсlеѕ. Instead оf mаkіng уоu bіg аnd bulkу, wеіght lіftіng wіll raise wоmеn’ѕ mеtаbоlіѕm and gіvе wоmеn ѕеxу muѕсlе definition. In fact, many celebrities аnd models саn ѕау thаt weight lіftіng іѕ a сruсіаl раrt оf their workout.

Mуth 2: Cаrdіо іѕ thе bеѕt fоr weight loss

Mаnу women wоuld rаthеr hіt thе trеаdmіll fоr hours thеn perform bасk ѕԛuаtѕ with thе bаr. Thе truth іѕ thаt ѕlоw еndurаnсе еxеrсіѕеѕ асtuаllу рut уоur bоdу in a catabolic state аnd саn lеаd tо muѕсlе brеаk down. Muѕсlе mаѕѕ buіlt thrоugh weight lіftіng rаіѕеѕ your metabolism аnd dоеѕ a better jоb аt kееріng thе fat away.

Mуth 3: Exеrсіѕе іѕ more important than diet

Dіеt аffесtѕ bоdу fat percentage mоrе than еxеrсіѕе. No matter how many mіlеѕ уоu run оr crunches you dо, you wоn’t have thе toned body of уоur dreams іf уоu еаt poorly. Trу to еаt more lеаn meat, vegetables, аnd healthy fаtѕ. Cut оut the fооdѕ thаt уоu knоw wіll not help you gеt tо уоu gоаl.

Myth 4: Lifting lіght weights fоr many rерѕ will give уоu the best results

Fitness аdvеrtіѕіng often dерісtѕ wоmеn using light dumbbеllѕ for mаnу rерѕ. Fоr thіѕ rеаѕоn, women thіnk thеу should lіft lіght wеіghtѕ fоr mаnу rерѕ іn оrdеr tо nоt bulk up and buіld long, lеаn muscle. In rеаlіtу, lifting heavy weights fоr lоw tо moderate rерѕ wіll gіvе wоmеn thе fіtnеѕѕ rеѕultѕ they desire.

Myth 5: You саnnоt ѕkір meals іf уоu wаnt to lоѕе wеіght

Cоnvеntіоnаl wіѕdоm ѕауѕ thаt skipping meals can bе detrimental tо уоur dіеt but research proves otherwise. Mаnу fіtnеѕѕ professionals practice іntеrmіttеnt fаѕtіng wіth nо measurable detriment tо their hеаlth. Aѕ long аѕ уоu еаt enough саlоrіеѕ and eat thе right fооdѕ, skipping meals is оkау.

Obesity In America

Obesity in America is no laughing matter, with obesity rates almost doubling since the 1970’s. Did you know 1 in 3 Americans are considered to be obese? That comes out to almost 33% of the population! Check out the infographic below, provided by Nashua Nutrition – a website dedicated to offering nutritious products to keep us healthy and fit.

MEN’S TIPS FOR PROPER WINTER HAIR MAINTENANCE

Winter season is a challenging time of the year for our body and especially for our hair. There are certain things though we can do to develop optimal hair maintenance during this time of the year. At  barber shop times square we have prepared a list of the most useful tips for winter hair maintenance.

  1. Regulate washing frequency

Too much is never good, especially for your hair. Frequent washing deprives your hair of its essential oils leaving it feel dry and dehydrated. Winter hair is extremely prone to dryness therefore, barbers at  barber shop times square advise to eliminate the habit of everyday washing. Now you understand the importance of optimal shampooing frequency so we recommend taking the right path and washing your hair at least every other day.

  1. Treat with rich conditioning

Regular use of a good conditioner is one of the most important elements of winter hair maintenance. This product will become your hair’s best friend and offer only the best things – rich nourishment and unbelievable moisture. Treat your mane to a conditioner regularly and never underestimate the importance of this miracle, especially in winter season.

  1. Give heated tools a rest

Heated appliances are your frenemies. On the one hand, they can make you look super awesome, but on the other hand, they can cause awful thermal damage. Our body feels weaker during winter season, as well as our hair, thus being prone to damage. It would be wise to minimize the use of heat styling tools and prevent potential heat dangers.

  1. Beware of cold weather

Besides Christmas, cinnamon rolls and hot chocolate, winter season brings us fierce winds, dry air and low temperatures. Extreme weather conditions make it extremely difficult for your mane to keep it going through winter season. In order to protect your hair, you should always wear a hat and remember what your mom told – never leave the house with your hair being wet!

  1. Take a regular care of ends

Ends are the weakest and oldest part of your hair that is extremely susceptible to damage, especially in rough weather conditions. Moreover, damaged ends are potentially dangerous for overall condition of your hair because damage has a tendency to travel farther. As a conclusion, we might say that you should see your barber more often and maintain your ends in time.

Take these helpful tips into consideration and keep your hair ultimately healthy during winter season!

More tips for your beauty here barber shop times square

buy treadmill in india

India is growing and so is the waist of the average Indian. The 24/7 life style and rising incomes are leading to over nutrition and the average urban Indian weighs 5.2 kg more today than his parents generation. India is the worlds capital of diabetes , heart disease and child hood obesity. The wellness and fitness industry in India is also growing 23% every year. Urban Indians are starved for time and make attempts to adopt a healthier lifestyle because of rising awareness about the need for exercise and diet changes.

Veganism is growing and people are finding that becoming Vegan reduces their risk of heart disease and induces weight loss. However, so is the awareness and demand for fitness equipment in India. With hundreds of gyms all over the country people either visit the gym or buy some gym equipment for their home. The best option would be to visit a park and go outdoor for some fresh air and exercise, but severe weather and conservative attitudes mean that several people prefer to workout in the privacy of their home.

There are several fitness equipment brands in each city of India. Its a highly un regulated industry with few companies investing in after sales support. Among the top international brands in India are Technogym, Precor, Panatta, Stex, Sole , Spirit & Afton These brands comprise 80% of the gym equipment market in cities like Mumbai, Delhi, Chennai, Bangalore, Hyderabad and Kochi.

Also boot camps, MMA classes, Spin studios & Zumba classes are growing rapidly to take care of the needs of a 1.2 Billion person market. High end yoga studios offering power yoga to weight loss yoga are the flavour of the season frequented mostly by women.

Men gravitate towards strength training and cardio programs alternating between the two. You can buy treadmill in India and get detailed information about how to set up a gym at any of the fitness equipment brands listed in this column.

How to Motivate Yourself in Health and Fitness

Is There a Real Need For a Personal Trainer?

Let’s talk about different forms of motivation. As a person looking to get motivated to lose weight, you should first ask yourself, “Can I motivate myself? If I cannot afford a personal trainer can I still get the job done?” Some people – those who are motivated by something or have completely made a decision to motivate themselves — can use this motivation to get to a point where they’re making good decisions about their eating habits, losing weight, and reaching their goals. On the other hand, there are people looking to lose weight who are not in a particular state of mind to motivate themselves. The question is, Do you need a personal trainer to motivate you? I cannot answer that question for you directly, just as I can’t take your journey to health and fitness for you. But I can tell you this: in my opinion you can lose weight without a personal trainer. And you can even lose weight without dieting. I’ll give you tips on how to succeed in self-motivating to weight loss, and discuss if and how a trainer can be useful in the process.

You Can ‘Do It Yourself’

Self-motivating can be very difficult. We have created a society which seems to be very needy. This manifests in the realm of health and fitness as the belief that we have to hire a personal trainer and go to a gym in order to accomplish our health goals. But personal trainers are just another tool to assist you in your weight loss; hiring a personal trainer does not determine whether you’re going to lose weight or reach your goals. I know a lot of personal trainers who have obese clients start a weight loss process and after they lose five or 10 pounds they set them loose. Those clients are still obese. I know personal trainers working with clients to get them stronger but they end up gaining weight because of the muscles they build. In the grand scheme of things, this is a positive development because muscle burns more calories than fat, but the clients cannot control what they are doing outside of the gym– self-motivating to change their diets – so they do not lose weight. The good news is that the inverse is also true: you CAN lose weight without a personal trainer. If you structure the way you make changes in your life properly, you can do the job of losing weight and getting fit yourself.

To do this, you will have to understand certain aspects of fitness and nutrition. Given the public health crisis of obesity in our society, there are enormous amounts of information on how not to be obese available to you — on the Internet and in libraries and bookstores — that you should take full advantage of. Gather resources and information about the human body, food plans, workouts, training regimens, and dietary supplements to help you work towards reaching your fitness goals. I also recommend looking in the self-help section of the bookstore to see what speaks to you. This can help you change your mind about other negative habits in your life so there is a complete metamorphosis, not just of the body but of the mind as well. This is what ultimately determines your success – how far you can go to alter your mind. This is why personal trainers do not guarantee weight loss, because they cannot live in your head. What can guarantee that you reach your goal is altering your state of mind so that you think differently about health and fitness, about your weight loss. Even better, eventually you will not have to think about it at all. Health and fitness and training can and will become second nature, just like waking up and brushing your teeth.

You Can Do It at Home

As we think about health and fitness being second nature, let’s also consider the necessity of a gym or fitness facility to reach our fitness goals. As with the ‘need’ for a personal trainer, there is no need to pay a monthly fee to enter a place where there is equipment, other people, or sometimes distractions in order to reach our fitness goals and become healthier people. Just being active and doing more than you did in order to become obese or gain the weight will start the process of reversing your obesity or shedding pounds. So if you do not have a gym or fitness facility, what do you or where do you go for exercise? Well, places you can get a good workout may be in your own home, like a spare bedroom, basement, or garage. Find a spot where you can lay out a couple of mats, put up a small television, get a few free weights, and some workout videos. Add some fresh plants and make sure you have nice lighting and upbeat colors to make it an inviting personal workout space. Over time, setting up your own workout space will cost you considerably less than the gym membership that you going to be paying for even when you’re not going to the gym.

You can also go outside in the sunshine and nature to get some vitamin D and fresh air. In the spring, summer, and fall your training may happen at a park or lake or some other outdoor venue. In the winter this may be a little bit more difficult, but you will have your personal workout space to retreat to, where you can continue to stretch, do push-ups, sit-ups and free squats in order to keep your body in motion to burn fat and continue weight loss. None of these suggestions requires you going to a fitness facility. They don’t require you to put out a great deal of money to become healthy. What it does require is that you build a resistance to failure and the negative voices in your head and create within yourself the aptitude for self-motivation. This means you will have to take on the burden of being able to motivate yourself. In essence you will have to become your own personal trainer.