Get Fit in No Time at All

To get fit, people have to get their bodies out of the primal comfort zone and into something that fits more with the modern way of life. Making the right choices and exercising is good, but you have to help your body along by eating right as well. You might be tempted to try out different diets which are usually designed to maximize the body's use of fat for energy to burn, but you have to be careful with them because they’re being effective for others may not be of any help to you at all. Extreme diets also tend to starve the body, forcing it to use its reserves and making it unhealthy.

With a strict exercise regimen, it is possible to lose a lot of weight. But if your body goes through the process much too rapidly, you will discover that it will start to crave nourishment. Sweets and other carbohydrate-laden foods will be part of a huge craving that's hard to resist even after you've achieved some success in any fitness program! Practically everyone experiences this.

This tendency to eat after burning calories has been proven through research done on people, like athletes and military personnel, who undergo intense physical training. After a period of continuous and rigid physical activity combined with lack of sleep and measured nourishment, these people tend to lose weight. While this is good from a certain point of view, these subjects were also noted to have lost muscle mass.

Take for instance, the man who once attempted to row solo across the Pacific Ocean. His name is Alex Bellini, and as stated in the news, he lasted for ten months before he called in to be rescued just 65 miles short of his goal in Australia. When he was interviewed by the press, he was very gaunt, having lost 30 lbs since he left Lima, Peru. Bellini had to be carried from his boat. His leg muscles were weak since he had walked no farther than a few meters at a time on his boat. After arriving, he admitted to having a huge craving for sweets and pastries like tiramisu and apple cake! "It made me crazy," he said. "I want all the sweets here in Sydney!"

So, you see what happens if you reach the extreme end of dieting—a tendency to regain what’s lost as fat! Based on research, fat does tend to come back quickly if one gives in to craving that comes after much physical duress experienced during strict dieting and workout. Ideally, dieting has to be done slowly and carefully without taking away the balance in your diet. The golden rule is to burn more calories than you store by exercising or doing activities that will allow you to burn a lot of calories all throughout the day.

Eating well and not starving oneself is what will help in getting you six pack abs the healthy way. If you can walk instead of taking a ride, do so! If you can use the stairs instead of taking the elevator or escalator, do so! Your aim is to get as much action out of your body every day. If you can afford not to take a nap during daytime breaks, do so! If you like video games, let go of the old ones that let you warm your seat for too long and instead, go to a video arcade and play one of those games that let your body move such as air hockey or one of those dance games playable on the Nintendo Wii. The results won't be instant, but with dedication and a conscious effort on your part, you'll see and feel the difference in no time at all!

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Hard Gainer’s Exercise: Quality before Quantity

Hard gainers need to be consistent with their exercise routines to get to the level of fitness they desire. In working out, hard gainers need to focus on quality before quantity. This means using weights or executing each exercise repetition slowly and with good pacing. The number of repetitions (the number of lifts or actions) and sets (groups of lifts or actions) for each exercise will be determined by the maximum that your body can squeeze out. In weight training, forcing the last rep is how you build big muscles at the start. Of course, the focus of the exercise should be on the body part being sculpted, like the abs.

Unlike easy gainers, hard gainers can concentrate more on abdominal exercises since their objective isn't to lose weight, but to build and define the muscles. When you feel that you already have enough build packed in, you can then focus more on the quantity of reps and the intensity of sets. 

But hard gainers also have to factor in adequate rest time. In some cases, resting is even more important to hard gainers than exercising. This is because muscles will only respond and grow if given enough rest time. Working out hard every day does little to give you bulk where you need it since the over exertion will only burn fat away and also waste some muscle. In training, muscles do get torn and damaged at the microscopic level. During intense workouts, the muscles can get used up as energy, so it makes sense to get adequate rest.

Our muscles will only get repaired between workouts. It's a big plus to have regular time-offs. For hard gainers, rest periods are ideally the three days after working out. If your workout is really intense, you will discover that your body will ache two days after the workout, especially if you haven’t worked out in a long time. If it's immediately right after the intense workout, your body will feel rubbery from all the reps. If you’ve worked out your legs, you'll find it difficult to climb the stairs later on. This state of discomfort will last three days, after which you'll start to feel better.

After a while of working out, you'll discover that you are stronger and able to last longer lifting weights. The discomfort will be less which means your muscles are responding well. But if you really want your muscles to be hard, strong, and solid to the touch, then exercising them with weights every day is recommended. You only have to be careful so you don’t end up with a muscle tear or hernia. Resting is very important in order not to get injured. If you can’t be too intense in your workouts, you should at least be consistent. In either case, observe rest periods.

    Hard gainers need only to remember the following: 

    1. Be less picky in how much and what you eat, 

    2. Exercise slowly for bulk-building;

    3. Focus on the quantity of reps and sets only for definition;

    4. Reps and sets are determined by how much you can muster.

    5. Get adequate rest between exercise sessions.