Intermittent Fasting: A Beginner’s Guide to the Fasting Diet
Fasting is something that’s played a key role in virtually all of the world’s major religions and dates back millions of years. Today, though, while fasting is still observed for many religious purposes, it’s become a new lifestyle that helps individuals lose weight, have more energy, and fight disease.
While fasting isn’t a new concept, intermittent fasting is something that has emerged in the past few years. It has gained popularity due to the incredible benefits it offers against signs of aging and disease.
Keep reading to learn about intermittent fasting and why this may want to be a lifestyle change you make.
Understanding Intermittent Fasting
Intermittent fasting is a process that involves cycling in and out of periods where you eat and don’t eat. While people do experience (often significant) weight loss with this eating schedule, it’s not as much of a diet plan as it is a lifestyle choice that provides a wide array of health benefits.
There are several methods used with intermittent fasting. These include:
The 5:2 Method
This is the method that allows you to eat normally for five days a week. The two days after are for fasting, but you still eat. The goal is to keep calorie intake on this day between 500 and 600.
The Eat-Stop-Eat Method
This method is a bit different. With this, you restrict all food for a period of 24 hours. This is repeated two to three times per week.
The 16/8 Method
Here, you consume all your daily calories within a shortened period of time. In most cases, you eat in a period of six to eight hours.
The remaining 14 to 16 hours during the day, you fast. This is the method that can be done daily, or several times a week.
Benefits of Intermittent Fasting
When you switch to intermittent fasting, it will expand your limits while boosting your performance in several ways. Some of the specific benefits offered by this way of eating include:
- Increase energy
- Reduce bad cholesterol
- Protect against various neurodegenerative diseases
- Boost weight loss
- Promote longevity
- Reduce insulin resistance
- Promote cellular repair
As you can see, the benefits are vast. As a result, this may be something you should consider trying.
Tips to Make the Most of Intermittent Fasting
While not eating for specific amounts of time alone offers health benefits, if you want to make the most of this lifestyle choice, there are a few other tips you need to use.
It can’t be a free-for-all when you do eat, as this is going to negate many of the benefits this way of eating offers. Some additional tips include:
- Avoid refined grains and sugars (choose low-carb snacks when possible)
- Don’t snack between meals
- Remain active
- Avoid snacking or eating in the evening and at night
By using these tips, the results of your intermittent fasting will be much more evident.
Be Healthier and Happier with Intermittent Fasting
As you can see, there are several options to consider if you are interested in intermittent fasting. As a result, you aren’t going to feel as deprived or hungry while following this way of eating.
Do you want to make a change to be healthier and happier? If so, let us help! Visit the 21 Day Transformation Challenge to learn more.
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Cardio vs Weightlifting: How to Decide Which Is Best for Your Weight Loss
Cardio vs Weightlifting: How to Decide Which Is Best for Your Weight Loss
You know how it goes.
You try to prepare healthy meals for yourself. Maybe you even count your calories. Sometimes, it just isn’t enough.
For those of us who want to lose weight, we need to add some exercise to our routine to see the best results.
With so many options, it can be hard to choose what’s best for you. Let’s talk about the two most popular types of exercise. Weightlifting and cardio.
Why Diet Doesn’t Always Cut It
This is a tough one to say because a good diet has so much to offer.
Don’t think that we’re saying diet isn’t important! You’ve probably heard the expression: “Abs start in the kitchen.” It’s true. Diet can account for the majority of our weight loss results. The issue is that for some of us, it just isn’t enough.
For some people, the problem is having too many cheat meals. For others, it’s simple genetics.
A proper combination of diet and exercise is the most effective way to lose weight. Let’s talk about the benefits.
Why Exercise is Important
Let’s start with the basics. To understand which form of exercise is right for you, we need to understand what we’re talking about.
We all know that diet and exercise can lead to a very healthy life, but why?
Here are just a few benefits of regular exercise, in any capacity:
Increased Energy
Okay, yes. Sometimes we leave the gym feeling exhausted. There is no denying it.
However, we still benefit from a lot of energy-boosting hormones that develop the more we exercise.
People who work out tend to get better, more effective sleep. This leads to significantly improved levels of energy throughout the day. No more feeling tired at work!
Check out the best times to exercise for better sleep.
Improved Mood and Brain Health
Exercise is known for the benefits to your body. It can go a long way for your overall health, too.
Regular exercise releases hormones and neurotransmitters. These include:
- Serotonin – Known as the “Happy Hormone”. It regulates mood, social behavior, sleep, memory, and digestion.
- Dopamine – Known for pleasurable effects, as well as improved memory and emotions.
- Norepinephrine – Promotes memory and focuses attention.
These neurotransmitters are naturally formed by your body. Keeping a healthy balance of them is believed to have a critical role in preventing conditions. These conditions include depression, anxiety, and even dementia.
If you haven’t heard enough reasons to start hitting the gym, we’re not even done!
Gaining Self-Confidence
This is an issue more and more people are struggling with. Whether we like it or not, we all want to look good.
Nothing helps build confidence like seeing results in the mirror. The best part: the results can keep coming!
Achieve the body you’ve always wanted, and learn to be happy with how you look!
Increased Strength and Endurance
This is the one we hear about the most.
Have you ever been out of breath after walking up a couple flights of stairs? Maybe you’ve had an embarrassing moment trying to lift up something heavy. We’ve all been there.
This is avoidable. Regular exercise can get us in shape, and build our strength!
Clearly, there are a lot of benefits to exercise. Enough to fill up a book. So let’s talk about the most popular types of exercise.
Weightlifting
Strength training has been a popular and effective tool for humans since the start of their existence. But everything evolves.
There are so many different forms of strength training, it’s hard to keep track. So let’s only talk about lifting weights, which has a few subcategories of its own.
Let’s discuss the most popular.
Machines
Weight machines are a new development and are very popular. You’ll see them in almost every weight room.
There are a lot of benefits to machines, including:
- Ease of use – Machines do not require training for form. There are usually images that will show you the proper movement. You also only need to move a pin to change the weight.
- Availability – Almost every gym now has incorporated machines into their equipment.
- Muscle growth – Varying your machine use is typically used for muscle growth, more than strength.
Let’s flip to the other side of the coin. Here are some of the downsides of machines:
- Isolation movements – Machines tend to focus on one muscle or one muscle group. Compound movements are more effective for gaining strength.
- Limited function – These are unnatural movements and do not translate well into functional strength.
- Can increase the risk of injury – With the unnatural movements involved, and the added weight, it can lead to injury.
Here is a helpful guide to weight machines if you want to learn more.
Free Weights
Using dumbbells and barbells is great for functional strength and muscular endurance.
Free weight exercises have a lot of benefits:
- Control and stability – Gain more balance and coordination by mastering the movements.
- Strength – You will see strength gains in free weight training a lot more than with machines.
- Function – Gain functional strength to help you with your daily activities.
The risks of free weight exercises include:
- Learning the form – This can take time, but it’s absolutely necessary.
- The potential for injury – This is especially true if we don’t learn the form!
These exercises can include a very wide variety. Here are some examples of free weight exercises.
Powerlifting
This is the best for pure strength. Powerlifting consists of only three functional movements:
- Squat – Mimics the motion of sitting down and standing up. Improves leg and core strength.
- Bench Press – Uses a pushing motion. Improves chest, tricep and shoulder strength.
- Deadlift – Practices the act of lifting something off of the ground. Works on core, back and leg strength.
The benefits of powerlifting are simple: building strength.
The downsides are just as clear:
- Training – There is lots of practice involved in learning the proper form to limit the risk of injury.
- Limited movements – You also commit yourself to train three specific movements. That’s not to say you can’t incorporate other training with it. Most powerlifters do.
So we’ve learned a bit about the different forms of weightlifting. You can learn more about weightlifting here. We will get into the benefits in a bit. For now, let’s talk about cardio.
Cardio
Let’s dive into a few popular forms of cardio.
Machines
Every gym has some treadmills. This can be an easy way to get started.
We all know about other machines like:
- Elliptical machines – Not a very functional movement, but great for burning some calories!
- Stair climbers – These are excellent for cardio, but they wear you out quickly.
- Stationary bikes – Very popular and easy to use.
These are great. The most obvious downside is that it can get boring. Staying in one place the whole time can make you lose your motivation.
An added bonus is that a lot of these machines will give you feedback. Many will even estimate the number of calories you burn while using them.
There are a lot of different cardio machines out there. Here is a guide to the best and worst cardio machines if you want to learn more.
Running
This is something you can do anywhere.
Whether you’re jogging or sprinting, running can be very beneficial.
Find out which type of running is better for you.
Circuit Training
This could be anything. It often involves strength training, but typically with body-weight movements.
Circuit training can apply to pure weight training, as well.
For cardio, it can apply to combinations of running, jumping rope, or anything you can think of.
Check out some ideas on how to develop a circuit training routine.
Weightlifting and Cardio: Which is Better?
We’ve gone over a lot about how weightlifting and cardio differ. So which one is better? Let’s quickly summarize and talk about their benefits and risks.
Benefits of Weightlifting
Let’s discuss the overall benefits of weightlifting that all types share:
- Increased metabolism – This is a big key to weight loss. Your starving muscles become a fat-burning machine. Calories burned lifting weights are not as much as with cardio. That’s during the workout. The “afterburn” more than makes up for it.
- Improved strength – This can help you in your everyday life, in more ways than you would expect.
- Long-term benefits – It is easier to get out of shape than to lose strength. On top of that, the metabolic benefits tend to last longer with weight training.
Let’s also debunk the myth that lifting weights will make women too bulky. It’s not a risk unless you are training for it.
An added bonus with weightlifting is you have more freedom. There is a large variety of movements. On top of that, you can change up your weight and rep scheme with ease.
Also, weightlifting can be fun! A lot of people get bored with cardio and other exercises. Weight training can be new and exciting almost every time you start a session.
There are a lot more benefits that we haven’t discussed. Talk to a personal trainer or click here to learn more.
Risks of Weightlifting
Let’s face it, you can have all of the practice in the world. It can be any type of weightlifting. There is a higher potential for injury.
Luckily, there are skilled personal trainers out there to help you avoid this.
On top of that, you are more likely to feel sore after a strength training workout. While beneficial, this can be a pain. Literally.
Weightlifting can be tough for beginners. The more you train, the more you gain. The risks will take care of themselves with proper training and consistency.
Benefits of Cardio
There are a lot. Cardio is largely associated with the health benefits that we discussed at the beginning. Let’s go over just a few:
- Fewer restrictions – Cardio can be done anywhere, at any time. No need for equipment.
- Heart health – It’s in the name.
- Burning calories – This is cardio’s claim to fame.
- Brain health – Cardio is a big help for releasing the hormones and neurotransmitters we discussed. There is really nothing better for it.
It’s easy to see why cardio can be appealing. You can let your mind wander and perform your tasks without thinking about it too much.
You also have the benefit of a pleasurable feeling the next day. There is less risk of feeling sore.
Obviously, these rewards don’t come without risks.
Risks of Cardio
One possible side effect of cardio is the loss of muscle. This is especially true for distance runners and joggers.
Another issue is exhaustion. Doing extensive amounts of cardio can lead to a hard desire to go to bed.
Last, but not least: fat retention. That’s right. Over-training with cardio can make your body adapt to stress. This can make your body lose muscle, and lower your metabolic rate. Research about the pros and cons of cardio to learn more.
No good thing comes without downsides. There are ways to avoid these. The longer you keep up with your training, the easier it gets.
Check out the 6 crucial facts of cardio to learn more.
The Winner
The edge has to go to weight lifting. The benefits of the “afterburn” are too hard to pass up. That increase in metabolism is extremely helpful in losing weight.
This is not to say that a combination of the two is a bad idea. There is nothing wrong with running and lifting weights. Cardio and weightlifting can go hand in hand.
Think about it. The stress reduction and other health benefits of cardio? The strength and metabolism boost from weightlifting? They make a great pair.
None of this can be accomplished without getting started. If you’re already doing cardio, and want to change it up, read up on how to start weightlifting now!
What’s Right For You?
Honestly, there is no right answer here.
The best advice we can give is to utilize the best of both worlds. Weightlifting and cardio. Or at least to try them both out and see what is best for you. Sticking to the plan is the most important part.
Either way, we’ve learned the benefits of exercising. There’s no need to wait. Now is the best time to start losing weight!
Click here to check out our 21 Day Body Transformation Challenge and get started today!
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12 Brilliant Gym Tips For A More Efficient Workout
12 Brilliant Gym Tips For A More Efficient Workout
Do you think you’re wasting time at the gym? Efficient workouts equal fewer excuses. Here are some gym tips to help you trim the fat off your workout routine.
Do you workout regularly? If so, you’re already in an elite group.
According to new research, although more than 75% of people claim they want to get in shape and look great, only 31% actually make exercise a routine habit.
Yet, are you getting the most from your time at the gym? Do you leave with sweat dripping, adrenaline pumping and those exertion-fueled endorphins running in your veins? Or, are you still struggling to see the results you crave?
If it’s the latter, you’ve come to the right place. Today, we’re sharing 12 simple gym tips that can help you supercharge your workouts and bump up the ROI on that membership.
Ready to learn more? Let’s get started!
1. Start with a Plan
You walk into the gym and take a long look around. There are treadmills on one wall, ellipticals on another and a giant weightlifting area. It’s inspiring. It’s exciting. It’s also incredibly overwhelming.
You spend more than a few minutes figuring out which area you want to visit first and which part of your workout you want to prioritize.
Does this scenario sound familiar?
If so, try planning out your next gym workout. Before you even get in the car and head out, jot down what you want to focus on, how long you want to spend there and in what order you’re going to tackle it all.
Doing so not only helps you stay organized and start your workout quicker. It also makes sure your heart rate doesn’t drop as you spend time perusing the options. One way to ensure you’re always ready to go? Have a backup plan ready in case the machines you want are full.
2. Shorten and Strengthen Your Workouts
It seems like simple logic: The longer you workout, the better you’ll look and feel, right?
Not quite.
If your usual gym session includes exercising for an hour or two at a slow, moderate pace, it’s time to kick it up a notch. Studies show that interval training, or working out in smaller, 10-30 minute bursts with rests in between, is more beneficial than marathon sweat sessions.
Why? You’ll increase your heart rate, build your endurance and maximize your speed when you focus on working your body to its top capacity. When you go for longer, something has to give and it’s usually your body’s performance.
So, the next time you’re looking at the indoor track and dreading that five-mile stretch you’ve been doing, try tackling one mile instead and see how much more powerful you feel.
High-Intensity Interval Training
A popular way to add shorter, more powerful workouts to your gym routine is to try high-intensity interval training or HIIT training. Put simply, this is the method of dividing your overall workout into blocks of intense exertion along with designated times for rest.
Focus on exercises that get your heart rate and lungs working to their top capacity, and sustain the movements for a few minutes at a time. Of course, if you have any cardio or health concerns, talk to your doctor before trying a HIIT routine. It is also recommended against for those just starting out in their fitness routine.
3. Add Protein
After an especially exhausting workout, your muscles need to rebuild themselves. This is true for both cardio-centric exercises as well as strength-building ones. To amplify the results you’ll see and improve your body’s ability to bounce back, it can be helpful to add an element of protein into your post-workout meal or snack.
A simple protein shake, made with either whey or soy, is a great way to recharge and refuel after your time at the gym. You can also find protein bars and other snacks that make refilling on the go both simple and quick.
While you sip or munch, you’ll be helping your body repair any damage it sustained during your workout. You’ll also give your immune system a boost, rebuild your stored glycogen, and regrow your muscles. It’s a simple trick that can cap off a great session and help you see results quicker.
4. Pump the Right Tunes
It might sound unimportant, but the idea that the right music can affect your workout is backed by science.
While there is no one-size-fits-all playlist that will make you magically grow those muscles you want, your best bet is to stick to jams that make you feel seriously inspired. From the soundtrack to Space Jam to Madonna, anything goes. One rule? If it puts you to sleep or makes you want to cry, save it for another time.
Instead, invest in a great pair of workout headphones and turn up the dial on those energy-infused rockers that make you want to holler, howl and show your strength. Start the playlist while you’re on the way to the gym and let that feeling follow you.
5. Do a Digital Detox
One surefire way to get less from your workout? Hop off the treadmill every five minutes to respond to that group chat, take a picture of your gear or post on social media.
Not only are you allowing your heart rate to fluctuate as you momentarily disengage, but you’re also losing that valuable mental focus. If you must have your phone on you, activate airplane or vibrate mode. Otherwise, leave it in the locker room.
6. Know Your Weights
You might be tempted to grab the heaviest weight at the gym to push yourself and look cool, but take a step back from those dumbells.
Using a too-heavy weight is just as ineffective as using one that’s too light. When you try to lift a boulder, chances are you can’t do many repetitions, if any at all. The ones you are able to manage are likely not executed properly.
On the other hand, a too-small weight isn’t activating your muscles effectively. The key is to find that sweet spot. Ideally, you want a weight that requires effort to lift and move but isn’t uncomfortable to curl.
It might take some trial and error but look for one that allows you to finish out your rep set. You want to challenged and struggling just a bit on the last few reps, but not throughout.
7. Journal Your Workouts
Just as a dieter monitors what he or she eats, if you want to get the most from your gym exercises, it’s helpful to write down your progress.
Keep track of when you exercised, what you did and how you felt. You might keep your notes in an old-fashioned notebook or on a fitness app. Either way, be specific. Note how many reps you did, what weights you used and any other important details.
When you go back the next time, take a look at your notes and see where you can push yourself a little. Add a few more reps, use a slightly heavier weight or incorporate a new machine you haven’t used yet.
8. Focus on Compound Movements
Wondering what to do at the gym? Your best bet is to find exercises that pull double or triple duty.
Known as compound movements, these are ones that work for more than one muscle group at a time and at least two of your joints. While there is a time and place for bicep curls and other routines that laser-focus on one area, compound workouts are a great way to maximize your time.
As you do these moves, you’ll build muscle mass, exert more energy, and burn more calories. Not sure where to start? Try a simple lunge or squat. Or, take that bicep curl a step further and flow into a shoulder press.
9. Find an Exercise You Love
It sounds simple, but one of our best workout tips is to find a workout routine you actually enjoy doing. If you aren’t passionate about something, your initial enthusiasm will only take you so far. After that, you’re just going through the motions, often to no avail.
Our interests and goals change over time, so don’t be afraid to reexamine your routine every so often to make sure it’s still enjoyable.
Whether you love running, biking, hiking, lifting or anything in between, find a workout that brings you alive both physically and mentally. That’s the only way to ensure you stick with it in the long run.
Still, need a little motivation to summit that mountain ahead of you? Try reaching out to a personal challenge coach who can encourage you to push ahead on your fitness journey.
10. Fine-Tune Your Form
All the repetitions in the world won’t give you results if you’re not doing them correctly. While it’s fine to add on more weight as you grow stronger, make sure you’re not sacrificing your form as you do so.
This is where a personal trainer can be valuable. Work with one at your gym to make sure you’re performing each exercise the right way. Doing so can help you prevent injury and safely engage all the muscles you’re supposed to be working.
While you’re still learning, stick with a lighter weight and focus on maneuvering it before you build up to a higher level.
11. Train Your Brain
Exercise is as much about mental strength as it is about physical. To this end, it’s helpful to focus your mind on each part of your workout as you’re going through it. Think about the muscles you’re activating, your posture, and the form you’re trying to maintain.
As you do so, you’ll automatically become more invested in the routine rather than just going through the motions. If you find yourself spacing out, talking with others around you or watching the television screen too often, take a break to re-center.
12. Get More Rest
If you think your muscles are working during your workout, you should see them afterward. As your body repairs itself from the exertion and strain you put on it, this is a valuable and important time in your fitness regimen.
If you’re pushing through back-to-back workouts without resting in between sessions, you’re denying your body that vital time. It’s no wonder, then, that you haven’t seen the immediate results you’re looking for. As your muscle fibers are put to the test, they develop small tears that must heal to grow.
Moreover, the next time you visit the gym, you’re not only sleep-deprived and sloppy, but you’re also setting yourself up for injury.
Though it might be against your nature to indulge in rest, it’s essential that you do so. If you suffer from insomnia or have a difficult time falling and staying asleep, it’s worth a call to your doctor to address any underlying health conditions that might be attributed to the issue.
Ace Your Next Workout With These Gym Tips
We all want to make the best use of our time at the gym. It’s why we make the trek up there, gear up and carve out space in our schedule to sweat. Yet, it’s frustrating to think that you can put so much into your workout and still feel dissatisfied with the results.
That’s where we come in.
Our team of coaches is dedicated to making sure you don’t run through your next workout aimlessly. We’ll work one-on-one with you to help you define, refine and achieve your fitness goals. From the foods you eat to the routines you perform, we understand that great health is a lifestyle, not a fad.
If you’re just getting started, Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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Gym Or Home Workout: Which Type Of Routine Suits You Best?
Gym Or Home Workout: Which Type Of Routine Suits You Best?
Are you happy working out at home, or do you have to be among others as you get toned? Here’s how you figure out whether you’re a gym or home workout person.
Many people ask themselves whether they should choose a gym or home workout. They may have limited budgets or time, or strict ideas on what they need from their exercise regimen.
If you are weighing the pros and cons of gyms vs. home for your fitness schedule, there are many factors to take into account. Not only should you think about what kinds of movement you prefer, but you should also think about what motivates you and what inhibits you. You want to choose the best way possible to stick with your program!
Here are 15 questions to ask yourself to determine the right fitness regimen for you.
1. Do You Need The Presence of Others?
It’s hard to slack off and watch TV at the gym. The presence of other people with similar health goals can be motivating.
There is also a healthy competitive spirit at the gym. By measuring your progress against others, you may push yourself more to work harder.
If you thrive on the opinions of others to get moving, you may wish to exercise at a gym instead of at home.
2. Have You Recently Had a Baby?
If you have recently had a baby, you are probably juggling the urge to get rid of the baby fat with exhaustion, child care, and breastfeeding. Getting out of the house may be more of a challenge than it’s worth.
In this case, you may want to start exercising in the privacy of your own home. You will be able to jump up if the baby cries, and you won’t have to compare yourself to a lot of skinny minnies in spandex.
On the other hand, if your gym has babysitting services, going out to work out can be a much-needed break for new moms.
3. Do You Work Irregular Hours?
Maybe you work the late shift and get home in the middle of the night. Maybe you need to jump in transglobal calls at odd hours. It can be hard to schedule training at the gym when real life and work worries get in the way. Not all gyms are open 24 hours a day, either.
Some people’s careers are so demanding and time-consuming that it is hard to schedule any time during the week to get to the gym. When they get home, they may just want to collapse. For these people, maybe a weekend routine or activity is best.
If you are simply too busy to be able to commit to a daily routine at a gym, you can make sure you have an inviting place to work out at home whenever possible. Invest in a treadmill, stationary bike or a set of free weights and keep them in your study or garage.
That way, you can pick up the weights or jump on the treadmill at any time you have the energy, day or night.
4. Are You Shy About Your Appearance?
Maybe you don’t like your current weight. Maybe you are ashamed at how little muscle you have in your arms and legs, and you want to bulk up more.
Going to the gym can be intimidating for people who are inhibited about how they look. They may refuse to go at all, which of course is antithetical to the goal of getting on a fitness regime.
If you are low in confidence about your physical body, start off with an at-home fitness program. You can lose weight and get into shape with exercises or even a private trainer. You will start gaining self-esteem in no time.
5. Do You Have Young Kids at Home?
It can be difficult and expensive to get to a gym when you are taking care of small children. Even though some health clubs have child care, your kids may have other ideas. Some children enjoy the playgroup at sports clubs and other venues, and some would rather relax in the comfort of their own houses.
Exercising at home allows you to save on babysitting while keeping an eye on the youngsters upstairs. You are also setting a good example, that health is an important priority in your family. They may even want to join you!
6. Do You Need to Get Out of the House?
If you are a stay-at-home mom or you work remotely, you may realize that some days you never leave the house! Signing up for a gym or fitness classes can force you to leave your abode. That’s good for not only your physical but your mental health.
A change of scenery can also be inspiring. A different environment plus exercise for even 30 minutes per day can clear your mind and reset your attitude if you are otherwise housebound.
7. Do You Work Out with Your Partner?
If you like to work out as a couple, your decision of gym or home may depend on your partner’s preferences. You can work out either place, so long as you agree.
Working out with a spouse or friend can push you when your energy flags, and pass the time if you get bored. They can inspire you. They can also annoy you-which is actually another great method of motivation!
Gyms sometimes also offer family memberships so you might be able to save some money as well.
8. Do You Want to Meet New People?
If you lead an isolated lifestyle or have moved to a new location, you may want to spend your free time meeting new people. The gym is the new singles bar, church or community center.
Many gyms organize meetups on weekends like hikes, softball games and other healthy excursions. There are even more casual ways to meet people, like at the juice bar after your work out. You will have an opportunity to meet people with similar health goals.
If you have friends at the gym, you are also more likely to return on a continuous basis. Fitness can become one of just many shared fun times.
9. Are You Trying to Lose Weight?
Overweight people are sometimes embarrassed to start working out in front of others who may be more fit. Although everyone will tell you not to worry, if it prevents you from showing up it is a problem.
Some gyms are focused on weight loss and are more likely to have a clientele with goals similar to yours. Alternatively, sometimes you will have more luck with the initial fitness push when you start working out at home.
After a little time with regular exercise and good nutrition, you may start to feel confident enough to integrate some group activities into your regimen. Many gym rats started out as overweight: they will describe to you how they used to hate going to the gym, and now they love it!
10. Do You Have Special Physical Needs?
Maybe you are recovering from an injury. Maybe you have a sensitive back or a sore shoulder. Maybe you are developing arthritis or other age-related weakness.
If you have special circumstances which might risk your well being, you are better off working out at a gym or at home with a personal trainer. You need guidance on the right kinds of exercises to do to prevent you from hurting yourself.
A professional coach or physical therapist can guide you in ways that strengthen the body part in question without risk of additional injury or strain. They can spot you if you are hesitant about certain moves.
11. Do You Like A Certain Kind of Music?
Some gyms blast loud music non-stop. You may love that! Or it might send you screaming for the hills.
You can always wear headphones if you like a specific kind of music to get you going or to block out the noise of others. However, if you prefer to blast Gregorian chants first thing in the morning while doing your sit-ups, you may be better off in the privacy of your own home.
12. Are You On A Strict Budget?
Gyms vary widely in price depending on the services they offer and the location. There are fancy gyms with pools and spas, located in high-end real estate markets, where the monthly membership fees can be high. There are also plain nuts-and-bolts gyms which just provide the basics.
Working out at home can be more cost effective because you save yourself those high monthly fees. However, paying for something sometimes ensures that you actually do it.
If you want to save some bucks, working out at home is a great option so long as you actually stick with the program. One alternative is to hire a coach to come in once per week to create a program you adhere to the rest of the time. They will check up on your progress and adjust your routine as you improve.
13. Do You Need Extra Encouragement?
Sometimes when you work out alone you can just give up. If you get tired or it hurts, there is no reason to keep going! And the refrigerator is just inches away, full of enticing snacks…
If you are pushing through an aerobics class at the gym, the teacher is probably hollering words of encouragement throughout. If you are bench pressing an extra heavy weight in the gym and you are struggling, the words of encouragement from the trainer and your fellow gym members can make all the difference.
Working out with people gives us an extra kick. It’s often too easy to throw in the towel when you are home alone, unless you have a coach by your side urging you to do your best.
14. Do You Crave Variety?
Boredom is a big enemy of fitness. Some people need to shake it up often, or else they just get bored and quit.
If you choose a gym and you are inclined towards boredom, make sure there are lots of different activities. Do they offer a range of fitness classes like Pilates, yoga, and TRX? Do they have a pool, tennis courts or cycling?
If you are working out at home, shake it up. Go for hikes or run outside in nice weather. Use videotapes of different workouts and change your soundtrack often. You can even work out in different rooms of the house.
Changing your exercise routine is not only good for you mentally, but it is good for you physically. It is healthy to work out different muscle groups and alternate between endurance, cardio, and weight training.
15. Do You Want Nutritional Advice?
Most exercise programs work best when they are supplemented by a diet. You will find many different opinions on the best diet plan for your specific goal: to lose weight, build muscle, or address specific health issues.
If you decide you would be happier at a gym, choose one with someone on staff who can help guide your nutritional regimen as well as your exercise program. Many trainers and coaches can advise on specific diets, foods to avoid, and perfect portions. Other gyms even sell nutritional supplements and other items which are better for you than snacking on junk food at home.
If you are working out at home, you can research the many resources available which advise on the best methods to achieve your nutritional goals. You might also work with a coach who is also educated on diet.
Gym or Home Workout? Either or Both May Work For You
If you are trying to decide whether the gym or home workout is right for you, you need to look at your personal preferences, goals, and priorities. But be flexible! Your life may evolve over time.
You may want to go to a gym after working out at home for a few months and losing weight. Your child will soon be old enough to want to participate in a playgroup. You may learn ways to go through your circuit at the gym quickly and efficiently in a way that works with your tight schedule.
Whatever you decide, there is always an option which will work with your specific lifestyle, family, and budget. The important thing is to just do it.
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