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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, December 9, 2016

How to Stay Motivated During Exercise

Motivation is the key to success for most things in life. Motivation comes from a wide range of sources, and this is especially true when it comes to motivation for exercise. You need to find motivation to begin exercise, and motivation to continue during exercise.

how to stay motivated during exercise

Motivation to Start Exercising

There are many reasons why you should start exercising, and those reasons become your motivation. Do you want better health? Do you want to be in better shape? Do you want to fit into a certain item of clothing, or do you have a special event coming up? These are all forms of motivation to start exercising.

Like anything else, however, it comes down to how important something is to you. How important is your health? If you want to live a long, healthy life, it should be one of your highest priorities, and that should be all of the motivation that is required to start an exercise program. Starting, of course is the easy part. Sticking with it is a bit harder.

Motivation to Continue Exercise Sessions

You’re hot, you’re huffing and puffing. You aren’t quite sure of the moves, and you’re sweating like a pig. Now, you need motivation to continue the exercise session that you are participating in. Quitting would be so easy at this point, but you can’t quit!

First, consider how much longer the class or session will be. Most exercise classes only last an hour. An hour is actually a very short period of time. Think about how good you will feel by completing the session, even if your moves weren’t perfect. Think of how much good this is doing your body. Think of that item of clothing or that event. Take a deep breath, remember that there will be an end to it, and continue on!

Motivation to Start a New Exercise Session

You made it through an exercise session, and the time for the next session is nearing. You remember sweating and gasping for air. Your muscles are still sore. How can you motivate yourself to attend another session? Are you going to quit now?

Remember that exercise can actually become a habit, and for some people, it can become an actual addiction – and this could be a good thing for you. Attend this session and see how it goes, and of course use the motivation advice for continuing in a current session. Write down the reasons you want or need to exercise, and refer to that list often – particularly right before an exercise session is supposed to start – and you will always find your motivation.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.