STEPS TO BEGIN STRENGTH TRAINING

Beginnings are great, but can be even better with some
structure and planning. Let’s talk about how to begin a
strength training program.
First off, decide what your goal is. Do you want to get
stronger? Do you want to reshape your physique? Do you
need an outlet for stress relief? Do you want to protect
your body from the aging process? Your goal may be one,
some or none of these, but that’s okay! As long as you
know what you want to ultimately achieve, you can tailor
your program around this.
Secondly, consider your options. If your goal is to get
stronger and you know you’ll be squatting or bench
pressing a lot, you’re going to need the equipment for
this. On the other hand, if you just want to tighten your

physique, you may just need some dumbbells.

Consider
these options when evaluating your options to obtaining
or having access to the proper equipment. Some goals
can be easily reached at a home gym, others may require
lots of equipment and work better at a fitness facility.
If you have any medical issues or concerns, please
consult your doctor. Even a trainer will tell you this.
Whether it’s an old or preexisting injury or condition, be
sure to consider and discuss this before starting a weight
lifting regimen. The most frustrating thing when starting
on a journey to health is finding out you reinjured a
dormant injury and now are back to square one.
Lastly and absolutely most importantly, assess your
mental readiness and ability to commit. Being halfheartedly committed to your goal isn’t going to work. You
have to know you can commit the time and win the
mental battles. You have to set aside the time to get it
done despite other things that may arise. You have to
practice patience and understand that good things take
time and this is no exception.
Whatever your reason for beginning a strength training
journey, embrace it. Not only will you become physically
stronger, but you will feel the change mentally as well.
Our bodies are made to be sculpted and you have
just taken the first step. Believe in yourself and you will
be amazed at what you are capable of doing.

Check the Fitness Model Program Here

Why Goals Are Important

 How To Begin

Instead of thinking about weight loss negatively, you should say I will,
I can and I will succeed. You will be more confident while saying each
of these things to yourself once you learn how to change your
mindset.

To motivate yourself, you should know the value of
motivation and how it can help you achieve your goals.
This is the main purpose of this post. With this guide, you will know
the true meaning of a mindset that can help you become successful
and more efficient in achieving your weight loss goals.

Changing your mindset is important, and you have to realize the reasons why you nhave to consider it.

With this guide, you can manage your weight and learn everything
you can do to reach your goals. Your journey to have a successful and
satisfying weight loss is just about to start. Read on!

Your mindset plays a very crucial role when in weight loss.

What happens to you physically is just a reflection of the changes that occur inside your system. Thus, you are what you think.

A person who aims to lose his or her excess weight will experience
changes in his or her blood pressure and heart rate. Likewise, the
electrical conductivity of your skin and breathing reacts to your
emotions and thoughts.
Perhaps, you think you are too fat or that you are not physically fit at
all. If you are not happy, stress will make your body feel that it’s in an
unsafe state. This will result in the release of stress-causing hormones.

When stressful thoughts and bad emotions are pursued,
your body will become more tense. The stress-causing hormone
which is known as cortisol, has a great impact on your digestive
system and weight. Belly fat is among the visible signs of stress

You should maintain your body in a normal condition. Therefore, you
have to find ways to stay fit and healthy. Eating foods that are useful
to your mindset is the best technique for eliminating your stress and
improving your health. This will let you achieve successful weight
loss, even without dieting.

If you have a closed mindset, you are the kind of person who tends to
run from challenges. Also, you probably give up easily when you
experience difficulties in achieving your goals.

Although you have determination to change, everything is to hard for you. Thus, you decide to just stay within your comfort zone. You are determined to start taking steps to lose weight, but once you fail to see the results as soon as possible, you just prefer to surrender and discontinue
everything.

If you have an open and positive mindset, you are always ready and have the courage to face any challenges throughout your journey. You must expect obstacles to come your way, but when something wrong happens, you should look for to deal with them using a strategy which will help you go in the positive direction.

When you have a closed mindset, you tend to refrain from listening to
the pieces of advice and suggestions of people who surround you. You
will ignore the comments of those people so that you can stay on your
current path. You also think that your efforts are useless as you know
that you will not make it until the end.

A person who has an open mindset is the one who listens to what
others may tell him or her. He or she also reflects his or her own
thoughts, attitudes and actions. When you have this kind of mindset,
you should take small steps forward. Having positive mindset equates
to having emotional intelligence.

You know that changes will never occur without it. If you have a closed mindset, you tend to look more on the physical aspect. You look at other people and you feel envious and jealous because they are successful. You assume that you can do better thanthem, but you do nothing.

By having a positive mindset, the actions taken by other people turn to be your inspiration. You witness their achievements and you learn from seeing what they do. You will take that and you will look for something that will work for you. As you can see, having a closed mindset will never help you achieve the results you desire. You will remain in your current state forever and you will fail to notice developments and changes. You fail to grow because you do not change your mindset or you do nothing to
overcome your negative thoug

When you open up your mind and you choose to do it, you will begin
to see the changes that happen to you. Developments will be visible
and you will start to experience success. If you are aiming to make changes in the shape of your body and in the state of your health,you should start with your mind.

The weight loss results you expect will be granted to you once you have
developed a proper body image. A well-developed body image seems
to provide the blueprint of the exact look you would like to achieve.

Change Thinking Patterns

Physical activity

works best when it’s a steady part of your life, and exercise at home may be much more convenient than going out of your comfort zone and attempting to find time to get to the gymnasium.

It’s a little tricky, so we can start of with an easier request.

Also, physical exercise is commonly more gratifying if it takes place in a comfortable environment, and what’s better than doing all the strenuous activities all in the safety and comfort of your home? Exactly.

When you start off with easy exercising patterns, you will be able to stick with it more readily and move on to more formal physical exertion more quickly.

Many of us are hooked on our automobiles, but if we simply make a little change and ditch our rides and opt to walk there ourselves, we may turn daily errands into a great work out. Instead of driving to the corner food market, why not walk or ride a bicycle?

Try exchanging your regular drive through around town with casual runs and brisk walks instead. Doing so will not only help save a lot of cash for gas but you’ll also be helping Mother Nature instead of contributing to pollution. Fantastic, I know.

When you’re thinking about what to have for breakfast, lunch or dinner, it’s always good to attach some sort of physical activity that goes along with it.

 

For example, after dinner you can take a nice walk around the park. Drilling the idea of exercise after meals is vital for creating the perfect mindset to shed those pounds.

Take the stairs instead of the elevator in your apartment building. Walk your neighbor’s dog. Join a fun run. There are so many fun ways to get fit!

If you have any kids, that’s great! Kids love to move and play about. Get your kids walking around with you, and instead of packing the whole family into the mini-van, opt to walk instead. Fresh air and great exercise is wonderful.

 

Another great way to get as much physical activities in is through multi-tasking. Get yourself a wireless handheld and have a conversation with your friend while lifting weights. This is stealthy and effective.

Tasks that entail standing up, like vacuuming or dusting, don’t need to be unappealing anymore. Plan to engage in them a couple of times each day. Utilize ankle weights and take little “walking breaks” to stretch out your legs if you are able to.

Do five or ten push-ups each time you enter or leave a room. Not too long, simply a couple of seconds to get your motor running.

A lot of people view their television set as the foe when it comes to physical activity, but it doesn’t have to be that way. Think about the amount of time you spend on the sofa watching television, and then simply have yourself on a treadmill while you’re watching. Presto!

Golden Honey Oat Bread Recipe

Ingredients

1 1/4 cups and 2 tablespoons water, room temperature (70 to 90°F.)

1/2 cup rolled oats or barley flakes

1/4 cup flax seed cracked

2 cups unbleached flour

3/4 cup whole wheat flour

2 tablespoons vital wheat gluten

1 tablespoon powdered milk

2 tablespoons honey

1 1/8 teaspoon instant yeast

2 1/2 tablespoons canola oil

2 teaspoons salt

 

Directions

 

Equipment: A 9 by 5 inch/ 7 cup bread pan, coated lightly with cooking spray. A baking stone set toward the bottom rung and a cast-iron pan on the floor of the oven.

 

Step 1: Make the dough (Bread Machine)

In the bread machine container, combine water, oats, and cracked flax and mix to moisten. Then let sit covered for a minimum of 15 minutes.

 

In a medium bowl, whisk together the flours, gluten, powdered milk, and yeast.

 

Add the honey, and oil to the oat mixture and then the flour mixture. Mix 3 minutes and allow to rest for 20. If your bread machine always restarts with a 3 minute mix allow it to do so while adding the salt and then go into the kneading cycle for 4 minutes. If it starts with the kneading cycle also run it for 4 minutes, adding the salt at the beginning of the kneading cycle.

Step 2: Let the dough rise about 1 1/2 inches higher than the sides of the pan. Using the plastic box and hot water it takes 1 hour 15 minutes to 1 1/2 hours. At a cooler temperature it will take longer. Meantime preheat the oven for a minimum of 40 minutes.

Step 4: Slash and bake the bread

If you like the look of a bread with a slash down the middle, with a sharp knife or straight edged razor blade, make a 1/2 inch deep slash down the top of the dough. You can also leave it unslashed. Mist the dough with water, quickly but gently set the baking sheet on the hot stone or hot baking sheet and toss 1/2 cup of ice cubes into the pan beneath. Immediately shut the door, lower the temperature to 375ºF/190ºC, and bake 20 minutes. Turn the dough around, tent, and continue baking 15 to 20 minutes or until the bread is golden brown and a skewer inserted in the middle comes out clean. (An instant read thermometer inserted into the center will read about 205°F.)

 

Step 5: Cool the bread

Unmold the bread onto a wire rack and allow it to cool, top-side-up until barely warm.

for Diet Plans click here  

How Oats Help

Eating oats to enhance good health

is not something new but has been practice through time. Oats is a very simple ingredient with far reaching positive effects and benefits.

 

Oats within a diet plan provides a wide range of important health benefits which cannot be duplicated by any other food item singularly. Being a significant dietary fiber source, oats consists of soluble and half soluble fibers which help to keep blood cholesterol levels effectively under control.

 

Some of the areas where oats has been known to be beneficial are in improving heart conditions, regulating blood sugar levels, functioning as anti cancer fighters, keeping blood pressure under control, maintaining regular and healthy bowel functions, helping in weight control, boosting athletic performances, and in general health and longevity.

Oats is also a food item that is rather hardy and can be grown in poor soil conditions which is of course another plus in terms of its availability. The various processes that the oat has to be subjected to before it reaches the dining table does not cause its nutritional value to decrease rather it is able to maintain its concentrated high fiber and nutrient base.

 

Oats can be a great day starter in the form of a piping bowl of oatmeal which can be more flavorful with the addition of fresh fruits, nuts or the dried fruits variety. It can also be used to make oat meal cookies which are usually a huge hit with kids and adults alike. Breads and muffins can also have the addition of healthy oats to it as with poultry stuffing too.