FITNESS AND HEALTH BLOG

1. Remember why you have set goals. It is important for fitness motivation to remember why you have goals. Slavica S.M. www.ssfitness.empire.com Why do you want to lose weight? Why do you want to run faster? Why do you want to be stronger? Whatever you are aiming to do, it is so important to keep the reason for making changes in mind. In order to stay motivated, it is key to understand what is driving you to achieve the set goals, you’ve set, write down your goal. When you are struggling with staying on track, looking back at your goals should give you some extra motivation. 2. BE ORGANISED. Being organised is key for maintaining motivation. If you are planning to exercise before work, get your kit ready the night before. If you want to prevent yourself from going straight home from work, have a set of gym clothes in your work bag so you can go on the way home. Have some home workouts planned in case you cannot get to the gym – there is lots of content available on the internet with an abundance of work out videos from videos from fitness professionals from all over the world. 3. MAKE SURE YOU ARE EATING RIGHT. Fuelling your body correctly is important to help achieve your fitness goals and is great for motivation. Eating too little can drain our energy, whilst eating too much can hinder our results. Don’t be afraid to ask for help from an expert. Social media is full of suggestions but these can lead to a lot of confusion. Understanding the basics of what a healthy balanced diet is can make a huge difference when it comes to fitness and improve weight loss. Find a good Personal Trainer that can advise you on diet as well as exercise. 4. BE KIND TO YOURSELF. Finally, keep things simple – don’t try to change too much at once. Set goals that challenge you, but also excite you to keep you motivated. If you slip up and have a bad day, get straight back on track the next day. Everybody has challenging days, we are all human. Don’t beat yourself up if your progress is slower than you expected because sustainable results take time. Remember to ask for help if you are struggling, or if you want a little extra guidance to keep you on track to achieve your fitness goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. For example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day five days a week.

A cardio workout burns more calories than a weight-training workout. However, your metabolism may stay elevated for longer after weights than cardio, and weight lifting is better for building muscle. Thus, the ideal exercise program for improving body composition and health includes cardio and weights? Postoji jedno misljenje koje negde svi posedujemo - kada zelimo da smrsamo radimo kardio trening,kada je potrebno povecati misicnu masu tu je trening sa tegovima.Medjutim nije to u potpunosti tako,jer postoje neki faktori koji ukazuju na to da je bolje raditi TRENING SA TEGOVIMA,evo i koji su to razlozi. 1.SAGORECES BRZE MASNE NASLAGE Sto vise snage koristiimo to vise uvecavamo misicnu masu,sasvim je logicno da cemo u toj meri i gubiti masne naslage koje ce nestajati iz organizma.Shodno tome,kroz treninge sa tegovima se gubi veci broj kilograma,nego kada se radi kardio trening,koji utice na odredjeni deo tela,dok treninzi sa opterecenjem uticu na sve grupe misica i sve segmente tela. If you're dieting, weight lifting can help you lose fat instead of muscle and bone. Most people don't realize it, but when they diet, only about 60 to 75 percent of the weight they lose is actually fat. That means that if you lift weights, your body will burn calories faste. 2.UVECAVAJU SNAGU Ukoliko zelite da uz dobar izgled,definisane ,cvrste i velike misice imate i veliku snagu koja se konstantno uvecava,onda je to jedino moguce uz treninge sa tegovima i drugim vrstama opterecenja. Dugorocno gledano, tegovi omogucuju da sagorite vise kalorija.Trening sa tegovima je efektniji od kardio treninga ukoliko zelite da izgradite misice, a misici sagorevaju vise kalorija kada odmarate. Zbog toga se obicno kaze da se misici grade kako bi se ubrzao metabolizam dok odmarate. Dizanje tegova je bolje od kardio treninga kada gradite misice i zelite da oblikujete telo. Kombinacija kardio vezbi i tegova moze biti najbolje resenje za idealan izgled. Probajte da kombinujete oba tipa vezbanja, videcete sami sta vam vise prija i sta daje bolje rezultate. S.S

Vežbe za zagrevanje Kako biste što pre uhvatili ritam vežbanja i postigli željene rezultate, vežbe zagrevanja su obavezne. Cinjenica jeste ta da aktivni sportisti i rekreativci cesto zaborave na ove vežbe, a posledice su brzo primetne. Osim što cete imati kasnije upale, necete biti u stanju da radite zahtevniji trening, a verovatno cete i odložiti narednu posetu teretani. Jako su jednostavne, a mnogi ih smatraju gubljenjem vremena. Zagrevanjem (najcešce od 5-15 minuta) podižete temperaturu svog tela, mišici i zglobovi bolje rade, a time smanjujete mogucnost povreda. Kratko trcite, preskacite vijacu, istežite se, ukratko – sve ono što vama prija, a da nije previše naporno. Obuhvatite sve grupe mišica, a preporucuje se da pocnete od gornje muskulature. Koji su benefiti od treniranja? Vecina vežbaca obicno vezuje trening za dodavanje mišicne mase ili gubljenje kilograma, ali dosta njih previdja jedan interesantan psihološki benefit u vezi treniranja. Osobe koje redovno treniraju imaju smanjen nivo stresa i ono što je najzanimljivije od svega – ove osobe mnogo bolje podnose stresne situacije u odnosu na osobe koje ne treniraju. Takodje, ove osobe imaju više energije, kondicije, raspoloženja, uravnoteženu telesnu težinu, poboljšan nivo šecera u krvi, poboljšan nivo zaštitnog holesterola (HDL), smanjen krvni pritisak, smanjen rizik od stvaranja krvnog ugruška krvi u krvnim sudovima. Ako trenirate na ovaj nacin, Vaš uspeh sigurno nece izostati, kao što nam potvrdjuje. Prvo zlatno pravilo: 1. Upornost se uvek isplati u svemu, pa tako i u treningu! Najbolju potvrdu za ovo možemo naci kada se osvrnemo na živote onih ljudi koji su uspeli da postignu odredjeni uspeh u životu, cak i onda kada gotovo niko nije verovao u njih, jer su bili „otpisani“ od strane lekara. Takve ljude obicno nazivamo „medicinskim cudom“. Verovatno je svima poznat život Nika, koji je bez ruku i nogu, uspeo da ostvari vecinu svojih životnih želja. Njegov fizicki nedostatak ga nije sprecio u tome, jer je imao neverovatnu snagu i volju da nastavi dalje. Takodje, on je imao odredjeni cilj koji ga je gurao napred. Na kraju se njegova neiscrpna upornost isplatila, bez koje sigurno ne bi bio ono što danas jeste. S.S