EXERCISES

Running (7 minute mile average) - At 7 minute mile running we will burn more than calories per minute and looking at most runners on the street many may deduce that this must be the best exercise to lose weight. Most runners seem so thin and lean but in fact running at this pace would not be the best idea to lose weight. We would probably be burning about 80% carbohydrates and only fat.Burning a high percentage of carbohydrates may increase rather than regulate appetite. Trained runners are different their muscles have adapted to this level of intense running over years of training, they utilise oxygen much better which accelerates their fat burning potential even at higher levels of physical exertion.

Sprinting or weight training - Some of the most intense exercise we can perform. The energy to fuel these activities comes almost exclusively from carbohydrates. The amount of total calories burned is very high whilst performing the movement, however they can only be performed for short periods due to muscle fatigue. Plenty of rest periods are needed between each bout resulting in less total calories burned over the course of a training session. Normally other aerobic exercises are performed continuously for the whole duration of a session therefore total calories burnt are usually much higher. A positive reason to exercise lightly over a longer duration!

Biking - Take your bike and spend some time outside. You can use your bike when you visit friends, go to work or do your shopping. Use it as often as you can and you will see how your energy level rises and your body gets used to the exercise. Start slowly and cover in the beginning only short distances and higher gradually your effort and the distance.

FITNESS

Ab exercises are not just for fitness gurus. In fact, the simplest of exercises can work out all the muscles in your abs. Yes, there are more than one! And there are a variety of ways that they can be done that can be modified to suit almost any fitness level. Whether you are a teenager, middle aged, or even if you are in a wheel chair, there are ab exercises that are suitable for your needs.
Before you can start working on a six pack, you need to discover how to lose belly fat. There are many options available these days to anyone who wants to trim their middle. You can rent a DVD, you can join a gym, or you can get a personal trainer. Or if money is an issue, you can find all the information you need for free on the internet. There are a multitude of fitness sites that can guide you in your quest for a trimmer tummy. Try to find a site that focuses on a balanced diet and balanced exercise program and you will be assured of losing that spare tire in a safe manner. If you are overweight, speak to your doctor first, as well, as with any new fitness or diet plan.

If you have already lost the bulk of the excess baggage, you are likely more focused on gaining muscle and definition. If that is the case, you may want to search out more advanced fitness sites. With the right information, you can learn how to get six-pack abs, too. Research is your biggest ally in the battle for ripped abs and the internet can help you find the perfect ab exercises to help you get ripped.

No matter what stage you are at, from getting from fat to fit to developing defined abdominal muscles, you can find the most effective ab exercises for your needs online. You can talk to experts, chat with professional trainers, or read the experiences of others that have been in the same situation as you. Soon, when you hear someone say, I need to trim my love handles, you will be able to guide them to the best ab exercises.

BODY FITNESS

Eating takes an enormous portion in living. Whatever you eat is responsible for any modifications within your body, be it a good or bad change. If you ever know tips on how to choose the correct foods to eat and how you eat them appropriately would make a very major difference as opposed to eating anything that is edible. If you're eating healthy foods and you calculate the quantity of calories or carbs that you consume on an everyday basis, then it is unlikely for you to acquire weight. You can be capable of keep your body fit and wholesome when you are that health conscious.

However, in the event you maintain on feeding yourself with unhealthy foods, especially foods that have so much fats, then do not anticipate having a greater figure for the subsequent months particularly if you don’t give considerably time to physical exercise as well. You need to have a balanced diet plus an appropriate workout to maintain your wellness and shape. You'll find distinct types of diet program and you can decide on any of them as long as your body can handle the adjustments; that is why you'll need to consult to a doctor if you would like to ensure that your body is compatible along with your choice of diet strategy.

Fasting has been used really often now. Fasting does not necessarily be something that calls for an individual to refrain himself from eating any foods at all. In truth, you may still consume one thing. For example, juice fasting can be a sort of a liquid diet where an individual has to replace his common meals with raw juices. These raw juices could be made through juicing some fresh fruits and veggies making use of any sort of juicer. Fasting can also be a form of diet where you need to replace foods with one thing healthier and demands you to eat much less.

FITNESS

Even though you lift things — like groceries, your kids, and other objects — with your arms, your legs and back are also key players. This exercise strengthens your legs, glutes, lower back, arms and shoulders. Exercise: Stand with your feet wide, holding a light medicine ball in front of you in both hands. Squat down moving your rear back, keeping your knees over your ankles and lower the medicine ball to the floor while keeping your head up and back straight (don't hunch). Return to a start position and lift the medicine ball up over your head. Repeat squat and lower ball to the ground. Perform 3 sets of 10 repetitions. Increase weight of the ball as you get stronger.

Whether you have stairs at your house or have to climb them elsewhere, using stairs as part of your fitness program will keep your legs conditioned — not to mention toned. Partnering stair climbs with bicep curls will strengthen your arms and improve your ability to carry things up the stairs. This exercise will also boost your cardiovascular fitness. Exercise: Stand at the bottom of a flight of stairs holding a 5- to 8-pound dumbbell in each hand. Climb the stairs while performing bicep curls. Walk or run down the stairs holding the weights but not doing curls. Repeat 5 to 10 times. Increase the dumbbell weight as your arms get stronger and mix up your climbs by taking two steps at a time for a flight or two.

This exercise improves your balance and coordination as well as strengthens your upper, mid and lower back, shoulders, glutes and legs. Exercise: Stand tall with a 5-pound dumbbell in each hand. Extend your right leg back and place your toe on the floor keeping your right leg straight. Lean forward slightly at the hips. Lift your right leg behind you as you bring your chest towards the floor and lift your arms straight out forming a T at your shoulders, squeezing your shoulder blades together and keeping your head in line with your neck. Return to start position. Repeat 10 to 15 times for each leg. As you get stronger, increase dumbbell weight and strap 2- to 5-pound weights on your ankles.

FAT LOSS

Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.

You must also limit your alcohol intake – especially if you are adding mix to drinks…that is a double calorie bomb! A single “Jackand Coke” is over 200 calories (100 calories from booze and 100 calories from mix).

Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this:
Fast food restaurants are all about profit.

And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor – especially the protein.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that’s just politically-correct opinion. If it’s fast food, it’s poor food.

Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is “barely” healthy eating.

The politically-incorrect truth is that it’s going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That’s the truth.

But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.

Make one small improvement to your nutrition everyday for the rest of your life.

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).
Stick with fiber-rich fruits and vegetables – organic if possible.

Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dry-roasted nuts.

Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.

It doesn’t matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn…don’t worry about the details, just train consistently.

Strength Training

1. Women can't get as strong. Not true. Women have a potential for developing muscular fitness (particularly in their upper bodies) that often remains untapped. In fact, the average woman gains strength at a slightly faster rate that the average man does.

2. Strength training de-feminizes women. Fortunately, the wide array of potential benefits of strength training (functional, physical, mental, and health) are just as appropriate and available to women as they are to men. Tight, firm, muscles have nothing to do with the objectionable term "de-feminize."

3. Lifting weights will cause women to develop relatively large muscles. In reality, women don't have the genetic potential to develop large muscles because, except in very rare instances, they don't have enough testosterone, which is needed for the development of muscle bulk.

4. Strength training will make a woman muscle-bound. Muscle-bound is a term that connotes lack of flexibility. Not only will proper strength training not make a woman less flexible, in most cases, it will make her more flexible.

5. A woman's muscles will turn to fat when she stops training. Muscles cannot turn into fat. Muscles simply don't have the physiological capacity to change from one type of tissue to another. Muscles have the property of "use it or lose it." If a woman doesn't use a particular muscle, that muscle will literally waste away (atrophy).

LOSING WEIGHT

Although the desire to lose weight might be very strong, the person has to ensure that they have taken the necessary steps to ensure that they are not harming the body. It is very important to look at the weight loss program as part of an overview of your health plan. In fact the people that have healthy lifestyle usually begin their quest in their youth.

Try to use organic food when going for the dietary route to weight loss. Although the food is generally expensive, it is still better than just going for the synthetic stuff. At the end of the day you have to have some control over the way that you manage the weight loss program and you have to ensure that you take the simplest route to get to your objectives. Organic food is recommended as the best option for those that are serious about managing their weight.

Avoid the pills and other medication that might not be good for your overall health. Medication is supposed to treat illnesses. It is not meant to give people an easy route to weight loss. In fact the misuse of pills might create health problems that are much more serious than just being a bit overweight. If one is going to go through the medicine route, they will need to get a proper prescription and follow that prescription with due diligence.

Do not treat weight loss as if it is you only objective in life. Obsessing about your weight at all times is not a good strategy and could end up costing you quite a bit of money. You should look at it as a normal part of your lifestyle but not something that can rule you in a restrictive way.
Try to seek professional advice whenever you are going for a serious weight loss program.

Although it may appear to be a straightforward exercise, weight loss can place some significant demands on your body and you have to ensure that you are ready to meet those demands head on. There is no shame in admitting that the professional people have a bit more knowledge about the subject of weight loss than the novices.

HOW TO REDUCE FACE FAT

You have to drink lots of water to stay hydrated. Drink at least nine 8-ounce glasses of water a day. Drink more than that if you are an active person and always exposed to the sun. The thing is our body has a natural protective system. When you do not drink enough water, the body will naturally think that you are stranded in a dessert and have not enough water. As a result, it will store as much water as it can to keep you living and there is when you will get bloated. Vice versa, if you drink enough water, the body will flush out all the unnecessary water because it knows that the system has enough water. Stick to plain water. Sodas and sugared drink would not help because they contain sugar and will lead to bloating too.

Stay natural and eat at least three servings of fruits and three servings of vegetables every day. This will not only fill you up with less calories and help you stay way from junk food, fruits and vegetables also contains water that can help you stay hydrated. Plus, they are filled with fiber that gives many health benefits. Make your self a healthy fruit salad for snack instead of a chocolate bar. Choose your fruits carefully though; control the amount of bananas, grapes and pineapples because they are high in fructose. Go for apples, oranges, all sorts of berries and grapefruit because they are low GI carbs and they packed full with anti oxidants.

This is the golden rule of fat loss. In order to lose weight, you have burn more calories than you consume. So, the easy and healthy way to do this is to burn 250 calories and reduce 250 calories from your food intake. The reason to reduce 500 calories a day is because we need to hit a reduction of 3500 calories a week and that will result to healthy recommended weight loss of one pound of body fat per week. To burn 250 calories, just go for a simple walk or jog for 30 to 40 minutes. To reduce 250 calories, just eliminate all the junk food and excess fatty foods from your diet right now and I am sure you can reduce 250 calories. Eat healthy and eat with a mind to feed your muscles and body with good fuel!

EXERCISE TIPS FOR WEIGHT LOSS

The exercise tips for weight loss I discuss will help you maintain your desired weight. What often happens with a weight loss plan is you hit a plateau. Despite your best efforts to stick to your diet, progress has slowed or stopped altogether. This can be quite frustrating, but one way to keep losing pounds is to incorporate exercise into your routine. Studies consistently show that any successful weight loss program needs to include regular exercise. Here are five exercise tips for weight loss to get you back on track.Take up Weight Training.

We are not talking about getting you into the next bodybuilding contest. Focus on exercises that build muscle and boost your metabolism, which translates into burning calories more efficiently. One study of a group of women who did weight training as well as dieting lost 44 percent more fat than the women who only followed the diet.Get Out There and Move.

While improving your muscle tone is important, that doesn’t mean you should skip doing aerobic exercise as well. Exercise tips for weight loss should include a routine that keeps you moving as well as builds muscle. There are many kinds of exercise that get your heart rate up: walking, jogging, swimming, cycling, tennis…get creative as long as it gets you moving.Find Something You Enjoy.

The biggest hurdle to maintaining a good exercise program is to find an exercise you enjoy. So if you hate jogging, this is not the sport for you! An important exercise tip for weight loss is to try different sports until you figure out which ones you are most likely to keep doing. Better yet, don’t just stick to one exercise, but mix it up to keep you interested.Try to Make Exercise Part of Your Daily Routine.

If it is possible to get exercise during your commute to work (or anyplace you need to get to regularly), you can increase your odds of doing it regularly. By walking or cycling to work, you turn your commute into your workout! If you take the kids to the playground regularly, get there by bike or by walking. Try to make something you do everyday into an opportunity to get in some exercise.Get an Exercise Buddy or Group.

Even if you follow all the exercise tips for weight loss you can find, you won’t get results if you don’t exercise regularly. So don’t go at it alone! Find a partner, or better yet, a few companions, and you can all help each other stick to a routine.

DEPRESSION

Depression is not "one size fits all," particularly when it comes to the genders. Not only are women more prone to depression than men, but the causes of female depression and even the pattern of symptoms are often different.

Many factors contribute to the unique picture of depression in women—from reproductive hormones to social pressures to the female response to stress. Learning about these factors can help you minimize your risk of depression and treat it more effectively.

Depression is a serious condition that can impact every area of your life. It can affect your social life, relationships, career, and sense of self-worth and purpose. And for women in particular, depression is common. In fact, according to the National Mental Health Association, about one in every eight women will develop depression at some point during her lifetime.

If you’re feeling sad, guilty, tired, and just generally “down in the dumps,” you may be suffering from major depression. But the good news is that depression is treatable, and the more you understand about depression’s particular implications for and impact on women, the more equipped you will be to tackle the condition head on.

Although the signs and symptoms of depression are the same for both men and women, women tend to experience certain symptoms more often than men. For example, seasonal affective disorder—depression in the winter months due to lower levels of sunlight—is more common in women.

Also, women are more likely to experience the symptoms of atypical depression.In atypical depression, rather than sleeping less, eating less, and losing weight, the opposite is seen: sleeping excessively, eating more (especially carbohydrates), and gaining weight. Feelings of guilt associated with depression are also more prevalent and pronounced in women. Women also have a higher incidence of thyroid problems. Since hypothyroidism can cause depression, this medical problem should always be ruled out by a physician in women who are depressed.

LOOSE WEIGHT

The magic formula to loose weight is to consume more energy than you intake. Energy is consumed through physical activity, whereas it is replenished through what you eat. So if you want to loose weight it is important that you increase physical activity and eat less.

Unfortunately today’s lifestyle does not help in the process of loosing weight, as many of us have jobs always sitting down infront of a computer. Moreover, many of the free time is again spent sitting down infront of a television or video game console playing some adventure game. This is totally different than the way our grandfathers used to spend their free time.

It is of utmost important that if you are not keen on physical training activities, after a day’s work you engage and relax through some sort of sports or hobby such as gardening, swimming, cycling, etc… It is also important that you do not stop performing activities which involve physical efforts such as washing the car. Nowadays many people go to a car wash to have their car cleaned. You may also try and reduce the use of car. If you want to go to a nearby store, do not use the car but go by foot. All these small hints piled up together, help to consume more energy and eventually prevent from gaining more weight or even help to loose weight. Remember weight is lost when you consume more energy than you intake.

Apart from increasing physical activity, the other variable in the formula of loosing weight is to reduce the food intake and as much as possible eat healthy food. You must eat food with less fats, carbohydrates and calories. It is thus recommended to start reading the nutrition labels of the products you are purchasing when at the grocer. Similar food may have different amounts of fats and calories depending on the brand. It is also important to try and speed up your metabolism rate. The faster your metabolism, the greater the rate at which your body consumes energy. This helps to loose weight more quickly. You may stimulate your metabolism through eating smaller portions more frequently.

Take care that the daily intake through the smaller portions you eat does not exceed the usual daily intake as you would be making more harm than good. If you manage to eat less than you used to, and are eating six times a day, your metabolism will definitely speed up.

Eating the right amount of food and performing some kind of physical activity, does not only have benefits on the body but also on the mind.

FITNESS OF THE BODY

Bodily fitness is being able to deal with and handle the daily stresses of life, good physical and mental health, especially when maintained by proper diet, exercise, and habits. Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes is a part of overall fitness. Fitness refers to the condition of good physical, mental, and spiritual health.

Fitness of the body occurs when all the body processes, physical and mental are functioning as the peak levels What does it take to achieve complete body fitness? It requires more than simply taking a trip to the gym, or a walk in the park.

Many factors come into play when we consider our body's fitness. The daily intake of food, vitamins, and water are absolute necessities, and most often the items thought about. What about the conditioning of our body to deal with life each day?

Does our physical exercise have anything to do with the fitness of our body? Absolutely. For one condition without regard to the other, is not a complete whole. The body includes all of our physical processes, our mind, and our physical being as a whole. When we give thought to the fitness of the body, most often we contemplate our physical condition as it applies to our cardiovascular needs and our weight. But our bodies are much more than heart and a nice figure. What about all of our other organs? Are they fit? How do we maintain a fitness of the entirety? Daily physical exercise that benefits the body as a whole, taking time to rest and restore what has been depleted from our body over the course of the day, and making sure that we adequately supply our entire body with the nutrition necessary for healthy function.
If we use our resources wisely and educate our selves about the things our body needs to maintain fitness, over the course of our life, it isn't a difficult thing to attain. But you cannot abuse your body for years, and then hope for immediate results in trying to attain overall fitness. It didn't become unfit overnight, and it won't become fit again that quickly.

Proper attention to the physical needs of each part of your body results in the fitness of the whole. Every part of your physical body exists to work in unison with another part of the body. Two hands are necessary for optimal functioning of the limbs, two feet, two eyes, etc.

The physical body is designed to work better than any machine invented to date. It is more complex and powerful than any piece of equipment we have on the market. It takes more abuse than believable, and continues to operate, even without the daily requirements being met, for several days. It is a fascinating machine, as machines go. But it is an even more fascinating subject, when we choose to care for our bodies as the temples they really are. They house our mind and soul, and when the body is fit, it does its job tremendously well.

Shoulder External Rotation

The shoulder is the most mobile joint in the human body. A group of four muscles in the shoulder, called the rotator cuff, give the shoulder a wide range of motion.

Damage to the rotator cuff resulting from an acute injury, chronic overuse or simply through aging can cause severe shoulder pain.

Keeping the rotator cuff strong is the best way to prevent damage and pain from occurring. The following exercise is excellent for strengthening the rotator cuff.

Shoulder External Rotation With Tubing

Attach the middle of the tubing to a door or sturdy object. Place a rolled-up towel under your arm. Grasp the handle and bend your elbow at your side to 90 degrees and bring your forearm in front of your body.

Pull outward keeping your elbow by your side and forearm parallel to the ground.

Pause and slowly return on a count of 10. Be sure to keep your wrist straight. Perform 2 sets of 5 repetitions 2 to 3 times per week.

LOSING WEIGHT

Losing weight isn't always easy. This is why many people have excuses for not losing weight. However, those excuses are just holding you back from losing weight and becoming healthier and happier. Don't let excuses get in the way of weight loss. Here is a look at some of the top excuses out there and how you can beat these excuses to finally lose those extra pounds.

Are you making the excuse that you don't have enough time to make healthy eating choices? Ask yourself another question. Do you have time to get sick? Taking time to make the right eating choices isn't just important for losing weight. It's also important for your overall health. You always have time to make choices that keep you healthy.

Many people use the excuse that they don't like to exercise. To lose weight, it is important to start getting active. In fact, 30 minutes a day of exercise can offer great health benefits while helping you lose those extra pounds. Instead of focusing on exercise, focus on doing something active that you really enjoy. Play outside with your children. Go on a nice, relaxing walk. Play a favorite sport. You can also work in more activity by simply making choices like taking the stairs, parking far from the store, and walking to destinations when possible.

Maybe you have to eat out on a regular basis and you have been using that as an excuse for not losing weight. Even if you do eat out a lot, you can begin to make healthy food choices. Many restaurants now offer healthier fare that you can eat. Try choosing from the healthier menus. Go with smaller portions as well. Make sure you drink a lot of water and choose healthy meat selections, such as chicken or fish. Also, avoid anything fried.

FITNESS

Don't fret if you feel as though you're not doing enough. Women often have the innate feeling that they're letting someone down. Don't worry if you're not able to spend ten hours a week at the gym or go for a run every morning. All that really matters is that you can commit to improving your health and fitness, and stick to a program. Professionals advise working out three to five times a week in 20-60 minute sessions, but our busy schedules don't always allow this. You can easily become frustrated if you can't meet someone else's ideal. Working out twice a week at twenty minutes per session will put you on the right track.

Concentrate on how good you feel about your new health and fitness regime. If weight loss is part of your plan, and you're struggling to meet your goal, don't beat yourself up about it. Focus on what you've done to this point, and use today as a new starting point. You've made a commitment to yourself, and that is your biggest success.

Many women begin their health and fitness routines with cardio exercises, and then follow it up with weight lifting. The disadvantage is that you may be missing out on a critical component of the routine, because you're spending all of your time with cardio. If this is a regular occurrence, the outcome can be disappointing despite countless hours at the gym. Reverse the order and perform weight training first. You'll likely see a more positive visible outcome.

The average women's health and fitness regime requires a workout of no more than an hour at a time. Spending too much time at the gym or doing the same exercises over extended periods can become tedious and boring. By focusing on the exercises and narrowing your time frame, your workout sessions will be more fun and more efficient.

Women should work out at 75-85% of their maximum heart rate. When your heart rate is too low, it's a sign that you're not working to your full potential. Too high a rate, on the other hand, shows that you're pushing yourself to a potentially dangerous level. Sticking with a happy medium of 50% or so will not help you to realize your fitness goals. Keep a heart rate monitor on hand or do a manual count incrementally during your workout to ensure that you're reaching, but not exceeding, your ideal target heart rate.

It's important to be involved in some sort of fitness social support web. If you are currently in a regime with no fitness community, you may find that your workouts are lacking or not that successful. A social support can bring a greater sense of camaraderie, kinship and even healthy competition. If you normally workout alone at home, try visiting a gym for a sample workout, or joining a yoga, Pilates or sailing class. Running clubs and golf courses are other ways to keep in shape and meet new people.

It's tough to take on a new health and fitness routine. You need to have commitment and discipline, and you need to be prepared to work hard. Give yourself a pep talk. Don't pressure yourself too much.

Goal Setting in Fitness and Nutrition

A goal is the result or achievement toward which effort is directed. Without setting goals in exercise or nutrition, there is far less value and purposeful direction; and they need to be measurable and realistic. For example, a thin teenager weighing 120 pounds wishing to weight 220-pounds of muscle is both specific and measurable. However, he cannot hope to achieve such a physique, especially not soon and probably not without growth-enhancing drugs. Therefore, in this instance, the goal to gain 100 pounds of muscle is specific, it is measurable, but it is unrealistic.

Non-measurable goals, such as "I want to lose fat and get lean," will never be realized since the term "lean" is subjective with no objective measurement. What is lean to one person may not be lean to another... or perhaps it is "too lean". Once the individual obtains a supposed state of leanness, will that person know that he has achieved that goal or will his perception of what he thinks is "lean" change because of higher standards and greater expectations? On the other hand, if a trainee indicated that he wants to reduce body fat to a level of ten percent, then he has a measurable goal – one that can be quantified.

Next, to achieve goals better, trainees must provide a measurement and do so in the smallest amount necessary and within reason relative to past accomplishments. Don't aim for something greater than you could ever have achieved in the past. Moreover, the more distant the goal, and the smaller the increments, the more likely the success of obtaining the goal. But it should be noted that a goal must require some degree of effort and challenge. If the goal is too small or easy to obtain, there is little incentive or sense of accomplishment or pride.

Goals can be measured in terms of outcome and performance. An outcome goal refers to that which a person is aiming to achieve, such as lifting five pounds more in the bench press next workout or a far greater weight over the course of several months. There is little flexibility in this type of goal – either it is achieved or it is not. Performance goals refer to the process through which a person achieves those goals, including both the short- and long-term. Performance goals are much more flexible, and allows a person to reorganize a strategy from day to day in order to meet the outcome goal(s). Performance goals are associated with less anxiety, since there is flexibility and, as a result, should be emphasized in an exercise and nutrition program. It can be upsetting not to achieve an outcome goal, but if all the steps leading up to the outcome were done to the best of your ability, it is easy to maintain motivation in preparing for the next outcome goal.

TEEN BODYBUILDING

Your body is flowing with more natural hormones than any steroid could replace. Don't screw up your natural hormonal levels at such a young age. Even though all your friends might laugh at you for not conforming to the pressure of using illegal drugs, be a real man and train drug free. In the end your friends will respect you more for staying away from the dark side.

Old habits die hard. Believe it or not, the nutrition habits you are creating today will affect you all the way into your adult years. As a young teen bodybuilder, you have an opportunity to create good habits at an early age. Focus on eating clean carbohyrdates like whole wheat breads, oatmeal, brown rice, potatoes, fruits and veggies. Focusing on eating a variety of clean proteins like tuna, chicken, fish, cottage cheese and protein shakes. Balance out your meals with clean fats like olive oil, fish oil, natural peanut butter and nuts. Take pride in the fact that you even know what clean eating is. Look at this as an opportunity to be an example to your friends to be walking statue of health! I promise you that you will have a few friends who admire your physique and ask you for advice!

Teen bodybuilding can actually become something that appear to be a lazy man's sport. Next time you walk into the weight room, count how many people are actually doing something. Seriously, I guarantee you will see more people standing around and talking, adjusting weights and staring in the mirror. Not many people are actually hustling from one exercise to another or even sweating. That's another reason to avoid one body-part bodybuilding style workouts. They don't emphasize your fitness or cardiovascular system. Your weight training program should be incorporating more than just weights. Balance out your sessions with some skipping, stair climbing, hard running, supersets, and really short rest periods. If you don't feel like you are going to throw up at the end of your weight training sessions, I have to question your workout intensity.