Anybody Can Start A Good Fitness Plan

 

Many people strive to get into shape every day. Taking that first step can be a life-changer. This article will give you the information that you need to get started on any fitness journey. This is a great read for anyone from a beginner to a professional fitness instructor.

 

Don’t sign up for a gym membership sight unseen. Gyms can vary wildly in terms of their decor, atmosphere, focus, and equipment. The feel of a gym can make a huge impact on how often you go. Make sure you like the layout, the amenities, and even the other people working out. If a gym isn’t a good fit for you, you won’t go so make sure you check them out in person.

 

Your fitness routine will be much more enjoyable if you have someone to share it with. Find a friend or family member who has the same fitness goals as you and work together. You will be able to encourage each other and offer a strong support system when the going gets tough.

 

Remember during your workouts that your abdominals are muscles, just like any other group in your body. You need to build regular rest days into your fitness program. Even if you swap between cardio and strength training on subsequent days, you still need to give your abs a day off every now and then.

 

Take time to stretch in between sets of weightlifting. Research has shown that people who stretch while waiting to start their next set of lifting weights have stronger muscles than those who just sit and wait between sets. Stretching is a little thing you can do to strengthen yourself while you’re resting.

 

To get better looking legs, perform a variety of exercises that focus specifically on them. While cardiovascular exercise can be great for weight loss, it’s not as effective at improving specific body parts. Try exercises like squats, lunges, and leg curls. You should also do calf raises from both a standing and sitting position.

 

Make sure your workout shoes fit well. The best time to shop for shoes is at night, when your feet are at their largest. Make sure that there is one half inch between your big toe and the tip of the shoe. You need to be able to move your toes comfortably.

 

Try to achieve more birdies with your golf putt. To do this, try aiming 17 inches past the hole when you are putting because there is 17 inches of green that will be footprint-free. This means there will be thicker blades of grass around the hole that will slow down your putt.

 

Don’t just focus on your ab muscles when working out, make sure to add lower back sets to each set of ab exercises you do too. If you just focus only on your abs in your routine, you could be developing poor posture or you could start experiencing lower back pain.

 

Decide to walk for 45 minutes a day instead of 30. Walking for 45 minutes has been scientifically proven by Duke University to result in fat and weight loss. This can equal up to 30 pounds of weight loss per year for just an added 15 minutes a day. For maximum weight loss, try walking up a hill instead of down.

 

Start small and work up from there. Working out your smaller muscles first, prepares them for using large machines and it also prevents you from getting fatigued before your workout has even begun. Save most of your energy for the larger and rougher machines, to maximize the gains from your workout.

 

If you are trying to lose some of your gut, stick with aerobic exercise, not crunches or sit-ups. Crunches are not too helpful when it comes to losing that spare tire. In fact, studies have shown that to burn just one pound of fat with crunches, you’d need to do two-hundred and fifty thousand of them! If you did one hundred crunches daily, you’d have that pound burned in seven years. Look elsewhere to trim the fat.

 

To get better leg development, try performing barbell lunges in reverse. Performing lunges in reverse will stress your front leg much more than regular lunges. During a reverse lunge your front leg is forced to work throughout the entire duration of the exercise. Reverse lunges are performed the same way as traditional lunges, except you step backward instead of forward.

 

When lifting weights, it is important to watch the clock. Don’t do heavy weight lifting for more than one hour. If you go longer, your body will produce more cortisol, which has testosterone-blocking effect. This can make it so that you are wasting your muscles instead of building them.

 

When trying to gain muscles in your arms by lifting weights, go light weights fast. It has been proven that lifting light weights at a fast pace is just as effective as lifting heavy weights at a slower pace. You can try doing this method by using a bench press and lifting weights that are 40 to 60 percent of what you can handle. Push the weights up as fast as you can.

 

When using a bench press, it is vital to squeeze on the bar inward. Doing it this way helps to build more muscle in your chest. However, if you are going to do the close-grip version of bench pressing, you should squeeze it outward as this way hits triceps harder.

 

Stop making excuses for not working out. Schedule a block of time to work out tomorrow, even if it’s only for 15 minutes. Tomorrow, schedule another block of time for the next day. Do this daily and eventually you won’t need to make that appointment with yourself and your workout time will increase. Soon, exercise will just be part of a normal day.

 

You have just read many tips on fitness. Now it is time for you to put this advice into action. Every fitness plan starts with taking one step at a time. Don’t get discouraged if you can’t do everything this article says. You will be able to over time and with practice.editor@urbanmediatoday.com

PITTSBURGH TAKES DOWN NO. 11 VIRGINIA IN OT, 88-76 Jamel Artis scores 24 points to lead Pitt in the upset victory

PITTSBURGH (AP) The ball went up. Then it went in. And in the Pittsburgh huddle there was an all-too-familiar feeling, the kind that comes when you let a ranked team off the deck and back in the game.
Only this time, the Panthers responded. Emphatically.
Pitt shook off a deep 3-pointer by Virginia’s London Perrantes that forced overtime on Wednesday night, overwhelming the 11th-ranked Cavaliers in the extra session for an 88-76 victory.
Four days after losing on a last-second 3 to Notre Dame, the Panthers avoided an 0-2 start in ACC play by recovering from Perrantes’ 25-footer with 2.4 seconds left that tied it at 70.
”It seemed to be the same old story, and we flipped the script,” Pitt forward Sheldon Jeter said.
Jeter poured in 16 points – including consecutive 3s to open overtime – and Jamel Artis added a 3 of his own during a 9-0 burst that gave the Panthers (12-3, 1-1) momentum for good. Michael Young scored 19 for Pitt, and Cameron Johnson chipped in 16.
Artis finished with 24 points and the Panthers made 13 of 21 3-pointers and shot 29 of 53 (54 percent) from the floor. Virginia began the night second in the country in field goal defense, allowing opponents to shoot just 35 percent.
”We got lost a lot defensively,” Virginia coach Tony Bennett said. ”We didn’t keep the ball in front. We didn’t keep them off the glass.”
Pitt outrebounded the Cavaliers 42-24 and used 12 offensive boards to pile up 21 second-chance points as Bennett’s decision to go with a four-guard lineup hoping to spread out the longer Panthers failed to pan out even after Perrantes’ heave.
”I felt like we were rolling,” Perrantes said. ”Obviously, we fought our way back. I guess we used most of our energy to get to that point and then didn’t have any left. But I don’t think that’s the case. We had a lot of miscommunication that let them get nine straight points.”
Perrantes led the Cavaliers (11-3, 1-2) with 16 points. Devon Hall added 15 and Marial Shayok 14, but Virginia was no match for Pitt in overtime. The Cavaliers have lost two straight for the first time since early last January.
Pitt led for most of the second half and appeared set to pick up the first signature win of coach Kevin Stallings’ tenure when Young hit a jumper with 1:10 to go and a defensive stop gave the Panthers the ball with 39 seconds left in regulation.
Virginia opted not to foul, and relied on its defense instead. Young missed and the Cavaliers got the ball to Perrantes. The junior then pulled up from the right wing and drilled a 3-pointer with 2.4 seconds left before the Panthers had a chance to foul him instead.
”I don’t really consider that a breakdown,” Stallings said. ”That was a great play.”
One that didn’t derail Pitt.
WHERE’S THE D?
Virginia’s defense has been its hallmark during the program’s renaissance under Bennett. Not so much lately. The Cavaliers gave up 37 points to Florida State in the second half Saturday in a 60-58 loss to the Seminoles and appeared no sharper against the Panthers. Pitt’s 88 points were the most the Cavaliers have allowed since North Carolina put up 93 on Feb. 16, 2013.
”Defense isn’t something we can rest on. We’ve played good defense,” Bennett said. ”There were some big holes tonight that we can’t afford against a team of this caliber.”
BIG PICTURE
Virginia: The Cavaliers might be the most balanced team in the country, with eight players averaging between 5.9 and 9.9 points per game. Yet there’s little doubt Perrantes is the crunch-time guy.
Pittsburgh: Stallings has been critical of his team’s bench, saying the Panthers need more from the reserves if they want to be competitive in the ACC. Ryan Luther provided a significant spark, finishing with eight points and playing with the kind of confidence that could pay dividends down the road.
UP NEXT
Virginia returns home to face Wake Forest on Sunday. The Cavaliers won the only meeting last season, pulling out a 72-71 victory on Darius Thompson’s banked 3-pointer at the buzzer.
Pittsburgh begins a two-game road trip with a visit to Syracuse on Saturday. The Panthers won all three games against the Orange last season.www.pittsburghpanthers.com

Jones silences Critics in Steelers 27-24 OT win vs. Browns

Admit it You have been very critical of Pittsburgh Steelers backup QB Landry Jones the last couple years. After all, he’s really done nothing to ease the pain after starting QB Ben Roethlisberger would exit the game due to injury. Jones was drafted in 2013 (4th round) and had served as the Steelers #3 QB until last season when he replaced and unseated #2 backup Mike Vick after an impressive win vs. the Arizona Cardinals. Although he was horrible on 2 drives in the Wild Card win vs. the Bengals, Jones was given the #2 backup job basically by default, since QB Rob Gratkowski missed his second consecutive injury due to injury.

Big Ben would get injured for a game this season, leaving Jones to face the New England Patriots and he wasn’t too bad. He didn’t lose the game for the Steelers, but he’s one of the reasons why they didn’t win. While we were grateful that Big Ben returned and eventually led the Steelers to 6-straight wins and the AFC North Division title, we knew that we would see Jones again in the meaningless regular-season finale vs. the Cleveland Browns, who had just won their first game vs. the San Diego Chargers a week ago,

Head Coach Mike Tomlin chose to rest Big Ben and his other offensive stars, which meant all Landry, all the time. Although a loss to the Browns didn’t mean anything with the playoffs looming, we Steelers fans know that it’s always important to beat the Browns, one of the Steelers oldest rivalries. I grew know with the fact that the Browns never beat the Steelers in Pittsburgh, first at 3 Rivers Stadium (although they finally did in 1986) and Heinz Field (their only win there was in 2003) so it’s a pride thing for me to see the Steelers get it done, especially to a 1-14 team.

Apparently, Jones caught that ‘vision’ as he led the Steelers to a dramatic 27-24 victory over the Browns, allowing the Steelers to finish the Steelers at 11-5 with 7-straight wins. Jones would pass for 277 yards and 3 touchdowns, easy the best game of his career.

But it wasn’t easy to watch because Jones wasn’t easy to watch in the first quarter as he led the Steelers to nothing after 3 drives, 2 of them ending with in a sack. Meanwhile the Browns chose to punch the Steelers in the mouth early as QB Robert Griffin III engineered 2 impressive drives that ended in 2 scores and a 14-0 lead, Pittsburgh defense looked lost and confused, while the offense also looked well, lost and confused as if they were saying “I can’t believe the Browns are beating us.”

Then the Browns cooled off, the Steelers defense got hot as they could force 2 turnovers in the second half. LB Ryan Shazier intercepted a Griffin pass near the end zone and S Sean Davis recovered a Griffin fumble. Jones and the Steelers would capitalize on that fumble and get their first TD of the game when Jones would find RB DeAngelo Williams for an 11-yard TD, closing the Brown’s lead to 14-7 heading into halftime.

I’m figuring Tomlin gave the Steelers defense some ‘advice’, because they didn’t give up an entire 3rd quarter, but the offense came close as Jones passed for an interception that was returned for what looked like a TD, but the ball was stripped out of their hands by Steelers WR Darius Heyward-Bey, causing the ball to roll into the end zone for a touchback. Tough break for the Browns, a huge break for the Steelers.

Meanwhile Jones and the offense would then score 14 unanswered points in the 4th quarter to give them a 21-14 lead. Williams would score his 2nd TD on a 1-yard run, and then Jones would find rookie WR DeMarcus Ayers for an 11-yard TD for the Steelers first lead of the game. Unfortunately, you can’t relax with a Steelers lead, because of their struggles on defense, which was clearly proven when Browns RB Isaiah Crowell ran through the Steelers D for a gain of over 60 yards. Then the Browns would tie the game on a George Atkinson III 5-yard TD. The Steelers would go nowhere on their next drive giving the Browns the ball with over a minute left to play.

I think at that point, I was feeling that the Steelers may have met their Waterloo in this game. The defense had a chance to seal the game, but they could not, and then Jones and the offense went back to being the unit that did nothing in the first quarter.

The Browns would then drive the ball deep into Steelers territory when Griffin would find WR Terrelle Pryor for a 43-yard gain. Pryor who’s from Pittsburgh, shook the jersey off Steelers rookie CB Artie Burns. But then the one thing happened to the Browns, because they are the Browns, they blew it.

All the Browns needed to do was kill clock and set up for the winning FG, but they had to get greedy and get more yards and when Griffin handed the ball to Crowell, he fumbled and it was recovered by Steelers S Mike Mitchell. Jones would eventually let the clock run out, sending the game into overtime.

I was hoping the Steelers would get the coin toss, drive the ball down the Browns throat and win the game, but of course the Browns would get the ball first and drive the ball down the Steelers throats and were at the Steelers 2-yard line, ready to win the game, and once again, they blew it.

A penalty and a sack pushed the Browns back and they settled for a 34-yard Cody Parkey FG, giving the Browns a 24-21 lead. In the old days, that would’ve ended the game as it was still sudden-death OT, but not these days as it gave the Steelers a chance to either tie the game with a FG of their own, or a TD to win it.

Which meant it was up to Jones.

And Jones looked like Big Ben as he orchestrated an impressive 9-play 75-yard drive, which included converting a 4th and 5 and then delivering the final blow as his 26-yard pass fell into the hands of rookie WR Cobi Hamilton for the 27-24 victory. As critical as I was of Jones, he made me a bit of a believer on that drive because he was calm cool and collected, not making mistakes and second-guessing himself. He probably also got the attention of a lot of NFL teams who’re desperate for a QB as he will become a free agent in the off season.

I was hoping to see some of Zach Mettenberger, who has more NFL experience than Jones after starts with Tennessee and San Diego, but it was clear that this was Jones time to shine, and he finally did.

Who didn’t shine however, was the Steelers defense who had another unimpressive game as they missed tackles and gave up 152 yards to Crowell, something they desperately need to fix as they’re about to face a Dolphins team who ran for over 219 yards on them in the 30-15 upset. That was embarrassing. I’m sure the Steelers are looking for redemption when they face them in the Wild Card Game next week.

Of course Big Ben, RB Le’Veon Bell and WR Antonio Brown will be back for the Wild Card Game, which will give them the best chance for a possible Super Bowl run, but it’s also good to see the backups getting the win, despite how hard it took vs. a 1-14 team. A win’s a win and Jones led them to it.

Notes: Steelers DE Ricardo Matthews and rookie DT Justin Hargrave left the game with injuries. Hargrave is in the Concussion Protocol.

 

Please e-mailed Ray at ray@urbanmediatoday.com

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The 5 Best Foods for Weight Loss

If you are trying to lose weight, you are probably thinking about everything you cannot eat. However, there are some foods that can help you drop pounds. Here are five foods that may make it easier for you to meet your weight-loss goals.

 

 

 

Dairy Products

 

 

 

Dairy products, such as milk, cheese, and yogurt, could whittle your waistline. In a 2005 study in the International Journal of Obesity, subjects who consumed a yogurt diet lost 81 percent more trunk fat than did subjects on a control group diet. Those on the yogurt diet also significantly decreased their waist sizes.

 

 

 

A 2004 study in Obesity Research produced similar results.  Those who consumed a high-dairy diet lost 70 percent more body weight during 24 weeks than did those on a standard diet.  They also lost significantly more body fat.

 

 

 

Beans

 

 

 

Loading your plate with beans could also help you to slim down.  The results of a 2008 study in the Journal of the American College of Nutrition showed that compared to people who didn’t consume beans, those who did weighed less and had smaller waists.  Those who ate beans were also significantly less likely to be obese.

 

 

 

In 2011, a study in the European Journal of Nutrition compared people on a diet including beans to people on a diet that did not include beans. Results showed that those who ate beans lost significantly more weight than those who did not consume beans.

 

 

 

Strawberries

 

 

 

Per an April 2012 report in Huffington Post, strawberries have a considerably high vitamin C content.  In fact, strawberries have even higher vitamin C levels than oranges.

 

 

 

This is good news if you want to lose weight, because vitamin C can boost fat burn. As stated by the authors of a 2005 report in the Journal of the American College of Nutrition, those who consume enough vitamin C burn 30 percent more fat when exercising than do those who do not consume adequate amounts of the vitamin.

 

 

 

Whole Grains

 

 

 

Replacing the processed carbohydrates in your diet with whole grains can also boost your weight loss.  Per the results of a 2008 study in the American Journal of Clinical Nutrition, dieters who consume whole grains instead of refined grains lose more body fat in the midsection.

 

 

 

A large body of research has found that whole grains have a beneficial impact on weight and body fat.  A review of 15 studies in a 2008 edition of Public Health Nutrition found that those who consumed about three servings of whole grains per day had lower body mass indexes and less abdominal fat.

 

 

 

Eggs

 

 

 

Adding eggs to your diet may make your weight-loss efforts more successful.  In a 2008 study in the International Journal of Obesity, one group of low-calorie dieters consumed two eggs for breakfast, whereas another group consumed a bagel containing the same number of calories as the egg breakfast. After following this routine for eight weeks, those in the egg group lost 65 percent more weight and 16 percent more body fat than those in the bagel group.

 

 

 

In a similar study, included in a 2005 edition of the Journal of the American College of Nutrition, those who consumed eggs for breakfast felt fuller than those who consumed a bagel.  They also consumed fewer calories both at lunch and during the rest of the day.

 

 

 

Including eggs in your diet could help you to eat less and feel more satisfied.  The other foods discussed here can also assist your weight-loss efforts, but you must follow a healthy diet and exercise regularly for the best results.