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Top 3 Tips on How to Create an Exercise Habit

by: Stefan Simonovic

[Source: Flickr]

Creating new habits can be both easy and hard. While we can get hooked on certain things like binge-watching TV shows or trying to find love online without difficulty, other habits can be hard to attain, such as eating vegetables or drinking water instead of soft drinks.

One of the hardest habits to create is, unquestionably, the habit of exercising. That’s why we want to discuss certain tips and tricks on how to easily create this habit without having to force yourself to do anything you don’t want to do.

1. It’s All in Your Head

So, you’ve decided you want to start working out regularly. Regardless of whether you’ve chosen a gym or just going for a jog every day, it’s going to be difficult at the beginning, no doubt about that. However, you can make these first steps easier by doing one simple thing - convince yourself that it’s all in your head.

Although our bodies appreciate exercise, it’s not like working out on a regular basis is something humans require to survive. Sure, you’ll be healthier and you’ll probably live longer and get sick less often if you exercise, but your body will never actually crave exercise, even when it’s in its worse state.

People exercise because they decide to do so, not because of some physical need. It all comes down to your thoughts and decisions, so if you’ve decided to start working out, you have to realize that it’s only going to be as hard as you allow it to be in your mind.

2. Plan Ahead

Simply deciding that you’re going to start exercising is not enough to create an exercise habit, mostly because you’ll quickly realize that working out takes up a lot of time. This is why it’s always best to create a workout plan that you’ll have to respect in order to get results.

The most useful part of this will surface once you start getting used to exercising at the same time each day or on the same days of the week. You’ll gradually stop dreading the reminders on your phone and you’ll subconsciously expect a workout session that always comes at the same point during your day or week.

3. Setting Goals

One of the worst mistakes people make while trying to establish a habit of exercising is setting unrealistic goals. Wanting to lose all excess fat before the end of summer even though it’s June or trying to increase the weight you can lift from a bench press by 100 pounds in one week are fine as wishes, but not as actual goals.

You need to set realistic goals you can achieve, not because you’re not allowed to dream, but because this way you’ll actually see some palpable results and you’ll get a feeling of fulfillment with each goal achieved. Otherwise, you’ll just be stuck in a rut trying to achieve the impossible, which usually leads to giving up as soon as you pass one deadline without really achieving any of those unrealistic goals we’ve mentioned.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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The Art of Enjoying Physical Activity

by: Stefan Simonovic

Designed by Javi_indy

Even though most people don't like to sweat if they don't have to, you should know that regular physical activity has numerous benefits. From staying healthy and living a longer and more fulfilling life to positively affecting our mood by helping our brain produce happy hormones, physical activity is something everyone should consider including to their daily routine. On the other hand, it doesn't matter if you're a young man, woman, or a member of the transgender dating niche, exercising on a regular basis can also help you dominate the dating scene.

Most people are aware of all these benefits, but they simply can't stay motivated enough to see the end result. That's because they don't know how to enjoy workout sessions properly. So, if you too have similar problems with motivation, here are some of the tips that might help you with it.

Figure Out Your Style of Training

Before you start working out on a regular basis, you need to figure out what your style of training is. Do you prefer to work out alone, with a partner, or with a group of people? Once you find the answer to this question, you'll be able to enjoy your training sessions. Some folks love to work alone because other people distract them. However, certain individuals feed on the energy of their workout buddies and that gives them the strength to conquer their goals and enjoy their progress.

Start with Smaller Goals and Daily Challenges

Since we're talking about goals, you should know that setting big and overly ambitious goals will only make you miserable and demotivated. Sadly, this is a mistake most people make nowadays. They want instant results, but this type of progress requires time and dedication. So, if you're a beginner, don't try to run 5 miles during your first training session. You probably won't be able to accomplish that goal and your body will be too sore tomorrow, which means you won't be eager to continue with your work. Instead, start with smaller goals and realistic daily challenges. Once you start completing them, the sense of accomplishment will make you feel rather good about yourself.

Choose the Exercises You Really Enjoy

Some workout programs include exercises that are not your cup of tea. If you want to enjoy your workout sessions and get the results, make sure to eliminate those exercises. Choose only the ones that you really enjoy. Some people and personal trainers claim that you have to suffer in order to get results, but that's not always the case. You stand a better chance if you find a program you enjoy.

Pick an Environment That Makes You Feel Comfortable

Your workout environment is just as important as your routines and style of training. In order to achieve great things, you need to feel comfortable while working out. Some people love to exercise outside in a natural environment, while others prefer air-conditioned gyms. Figure out which setting allows you to work better and stick to it. This way, you'll always feel rather comfortable during your sessions, which means you'll easily achieve all of your goals.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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Top 3 Tips to Reset Your Fitness Journey

by: Stefan Simonovic

[Source: Flickr]

Whether you want to reset your fitness journey because you want to get back to cougar dating and need a confidence boost or you’re simply bored with the workout you currently have, fear not because below you’ll find our top 3 tips to change up your fitness routine for the better. As long as you can keep your motivation up, you’ll realize that there is probably an infinite number of workout types out there to help you shake up your fitness journey.

#1: Set New Goals

As we age, our body changes and needs a different kind of workout to keep it healthy and functioning at an optimal level. Listen to what your body tells you, and don’t push it too far. The number of weights you could lift at the gym or the number of laps you could run on the track 10 years ago cannot possibly be the same as today, and even if they are, you should reduce them to avoid injury and potential tear and wear of the tissue. Set new fitness goals that meet your needs and are feasible in terms of your daily schedule. Make sure your goals are attainable but challenging just enough to make you pick up your gym bag and head for the door.

#2: Change Your Fitness Routine

Doing yoga three times a week might not do it for you anymore, and you feel like your body needs a more tasking workout to see real results. That’s perfectly fine. Swap yoga classes for workouts at the gym several times a week, where you’ll have proper cardio and weight training to ensure your muscles are strong enough to support your back and keep it young and healthy for as long as possible. Don’t like going to the gym anymore and need something more dynamic? Join a running club that runs outdoors several times a week in small groups where you’ll get a great workout and meet new people instead of being isolated on the gym floor.

#3: Learn a New Sport

Your muscles develop in line with the exercises that they do on a regular basis. If you introduce a new sport into your routine, you’ll discover muscles you never knew you had. For instance, if you’ve never played tennis you shouldn’t be surprised to hear that it’s actually very easy to learn, and you’ll see your shoulder and core muscles explode with fitness within a few months if you really get into it from all the rotating your upper body has to perform. Pole dancing is another one of those activities that constitute a workout, and it engages muscles from head to toe. It sure looks challenging from the outside, but if you really give it a try you’ll see that it’s a lot of fun spinning around on the pole as your body dances to music and exercises properly at the same time.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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12 Signs You Need to Eat More Protein

by: Stefan Simonovic

Designed by Onlyyouqj

A healthy diet should be crucial in every person's life. Regardless of whether they're young, middle-aged, or even members of the senior dating niche, men and women of all ages have to stay nourished in order to function properly. Now, as you probably know, proteins are crucial nutrients our body needs to stay healthy and strong. However, did you know that over a billion of people around the world suffer from protein deficiency? This means that there's a good chance you or someone you know has the same problem. Therefore, here are the 12 telltale signs that you need to eat more protein.


This is probably one of the most extreme signs of protein deficiency. Edema is an abnormal accumulation of fluid in the interstitium, which is located right beneath the skin and in many other body cavities. It causes severe pain and swelling. Nutritionists and other experts think that it is caused by a low amount of serum albumin, which is the most common protein in the blood. It might sound dreadful, but people in developed countries are rarely affected by it.

Lethargic Behavior

People who prefer carbs over protein are usually sleepy, moody, and lethargic. The main reason for this is the fact that protein is one of few nutrients that keep us alert and sharp. Proteins stimulate the orexin network in the brain which increases our metabolism and helps us stay focused and awake during our work.

Restless Sleep

Without enough protein in our system, the blood sugar level will vary during the night, thus making us hungry and restless. A midnight snack like yogurt, for example, will raise your protein and calcium levels, which will help you get an eight-hour rest.

The Pain In Your Muscles

Do you ever feel sore days or even weeks after a physical activity? Well, that might be a sign of protein deficiency. As you know, amino acids in protein are crucial for repairing the damaged tissue in muscles. A lack of protein reduces your body’s ability to heal its muscles and this leads to prolonged soreness.

You're Constantly Hungry

Protein has the ability to lower cortisol levels in your body, thus reducing the so-called hunger hormone AKA ghrelin. Having at least three protein-rich meals a day will keep you well-nourished.

Problems With Your Skin, Nails, and Hair

Flaky skin, redness, and patches of de-pigmented skin might be caused by lack of protein in your organism. Also, your hair might get thinner and your nails might become brittle.

Loss of Muscle Mass

You need to eat enough protein for your muscles to stay strong. If you're not providing your body with required amounts of protein, your muscle mass will reduce over time.

You Get Ill Rather Often

Amino acids that can be found in proteins are fundamental to the strength of our immune system. Protein deficiency may lead to a weaker immune system which means your body won't be able to defend itself against bacteria and viruses.

Your Bones Are Weaker

Protein is essential when it comes to the strength and recovery of our bones. If you’re prone to breaking your bones easily, you might be suffering from a lack of protein.

You're Moody And Nervous

Protein deficiency can also cause mood swings and nervous behavior. This is one of the most subtle signs that you might be under-eating.

You Have Low Energy Levels

Think of protein as the fuel your body uses to work properly. Without it, your body simply has no energy to perform on a necessary level.

You Are Cold All The Time

Our body has the ability to maintain its temperature on a required level even when we're not physically active. However, if you're not taking in enough proteins, your body won't be able to sustain that temperature and you'll feel cold all the time.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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Can You Eat Too Much Protein After a Workout

by: Stefan Simonovic

[Source: Flickr]

Anyone who’s ever taken workouts seriously is aware that protein is a much-needed resource for any muscle-building process. Basically, if you’re not one of those people who sit around all day browsing through transgender dating websites and prefer going to the gym instead, you probably know how important protein is for your muscles.

However, the fact is that too much of anything can be bad, and this applies to protein intakes as well. With that said, let’s look at negative effects that might follow an uncontrolled protein diet.

Can’t Argue with Science

As much as many bodybuilders would like for it not to be true, actual science has proven that protein can indeed be harmful if taken excessively as part of a post-workout routine. As it happens, a study published in 2014 in the American Journal of Clinical Nutrition has shown exactly that.

For the study, the research team tested multiple subjects by letting them intake 10, 20 and 40 grams of protein, while there was even one group that had no protein after a workout. The results consistently showed that those who took no protein had a much slower recovery period with no real negative effects, while those who took as much as 40 grams showed signs of increased ammonia production levels.

To put it simply, having too much protein after workout puts a lot of pressure on your kidneys because they now must clean out all that excess ammonia that you have produced thanks to overdoing it with protein.

More Isn't Always Better

Another thing science has thought us is that protein is the literal building block of the muscle. Not only is it needed for increasing your muscle size and strength, but it’s also used in the pre-workout process to give your muscle tissue enough energy for the actual exercise you’re planning on performing.

Furthermore, it’s now known that 20g of protein is just about the perfect amount for your muscles to normally recover after any workout. This amount of protein can be consumed from 2 large eggs or a 6-8oz portion of chicken, beef or fish. Even a couple of scoops of pure whey protein will do the trick here.

What you want to achieve is not abnormal growth in size and strength, but a naturally maximized hypertrophy. Your secondary goal should also be leaving some room for a healthy diet that will allow you to intake other important nutrients.

Many people, especially beginners believe that the more protein they consume, the more their muscles will gain in power and size. However, too much of anything can be bad for us, even if its original use is a beneficial one. And again, to the sadness of all bodybuilders out there, too much protein can do you more harm than good.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

Read more ...

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