Benefits of exercise

The majority of us workout to get a brand spanking new body, right? But when the results take a while to appear it can demotivate us. We want that physique so badly that when it takes too long to come around we just don't want to carry on. Happens to the best of us (I've certainly been there). But what if we saw exercise differently and put less focus on getting a nice sexy aesthetic and more focus on the other benefits exercise offers? It's the perfect way to make carrying on that little bit easier whilst we wait to evolve into Mr and Mrs sexy.

Source: here.

1. Routine
Routine is so important and exercise gives us the perfect dose of it. Starting each day off right with a nice bit of cardio or weight lifting helps to fill the day and keep us busy.

2. Hobby
The gym is a sport and a sport is a hobby. You're no longer that person who has no hobbies, you're a gym goer and you should be proud!

3. Strength Increases
There's nothing more exciting for an ego than knowing you've gotten a little bit stronger. Who cares about how you look when your guns can lift 150lbs?!

4. Fitness Level
No more seeing those walks up the stairs as Mt Everest. All this exercise means you're fit enough to tackle what the world gives you and climb each step with ease. Phew.

5. Physical Health
We all know it; exercising is good for us and in so many ways. It helps to prevent cancer, heart disease, osteoarthritis and much more! Working out is a natural and free way to look after your body.

6. Mental Health
Endorphins, endorphins, endorphins. That's exactly what exercise gives us. It fills you up with happy hormones and makes you shine a little brighter. That's what I'm talking about!

7. Energy
Who needs that drink of coffee in the morning when you can get a natural energy boost and high from exercise? We all struggle to stay awake at times but luckily exercise has got your back.

8. Sleep
Sure exercise helps to keep you awake but it also helps send you to sleep. Getting to sleep when you have an overactive mind is a struggle, that is unless you exercise regularly then it's a piece of cake.

If you struggle to stay consistent at exercise because you're not seeing results, remember what else exercise does for you. Now put those guns up because you're a rock star!

What does exercise do for you?

Liam

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How to stay motivated at the gym when you just can't

My gym routine

Yes, yes I've turned into one of those gym bunnies. That whole 'new year, new me' thing actually stuck and now I go 4-5 times a week. To think I've gone from couch potato, well more like couch slob hating exercise to now loving it. Exercise has really been dare I say...fun? It's offered me so many benefits. It taken me a while to get this whole routine thing down but now I think I've finally done it. Check it out!

Source: here.

Monday/Thursday:

These days are big on working the guns (arms) and the babies (chest boobs). I like to work my biceps, triceps and chest twice a week simply because they're what I'm most self conscious of. Everyone has something!

• Using the free weights machines, I do pec flys and chest press at 22.5lbs; arm curls at 37.5lbs; and tricep extension at 47.5lbs. I alternate between what equipment I use but generally make use of ropes, metal hand bars and grasps/clamps. I do 3 sets of 12 reps.
• For extra resistance I use the weight machines afterwards doing pec fly at 40lbs; chest press at 55lbs; bicep curl at 70lbs; and tricep extension at 90lbs.
• I end the session by doing dumbbells and keep going until I burnout the muscles. This one tests  my willpower, which I have very little of so I get to about 25/30 reps until I have to stop.

Tuesday/Friday:

• This is legs day, my favourite HA NOT. I train legs once to twice a week because I figure legs are half your body so why wouldn't you want to train half your body twice a week? You want to look proportionate and not like Johny Bravo, right? Plus gotta werk that booty. Using the weight machines I do leg press and calf press at 85lbs; plus leg extension, seated leg curl, hip abduction, hip adduction and prone leg curl at 70lbs (yes all at the same weight, weird). I do 3 sets of 12 reps.

Wednesday:

This day is meant for shoulders and back, but cheekily I never train them. Naughty. However this has come to an end as I plan to give these muscles a little love from this week using the free weights machines and weight machines. This used to be my day off, but roider Liam won't allow missing shoulder/back day no more. He's strict.

Weekends:

I use this time for cardio, whether it's a brisk walk, hike or run. I think cardio is important in any workout plan no matter if you're trying to gain or lose weight. I generally go for a local run or a woodland hike.

* 30 - 45 second rest between all reps
* Routine meant for people wanting to gain muscle #Gainz

And that's that! That's my workout routine. It's not perfect, but it's certainly not bad and I'm proud of how far I'm going.

What's your workout routine?

Liam

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How to stay motivated at the gym when you just can't

Sometimes you have it, sometimes you don't. Keeping that motivation to stay fit is sometimes quite the challenge. I've been there multiple times; I want to be gym fit, but sometimes lack the motivation and willpower... Thankfully I have some ways around the dilemma. Here's some tips and tricks to keep you going when you just can't.

1. Track your progress
Using a notebook or some form of fancy software, track every time you go to the gym. Specifically, the amount of weight you lift each time and the length of time you do cardio. By using this method you'll notice you are developing every week, so you can stop stressing that you're not because the data doesn't lie. Keep going!

2. Verbalise your goals
This one isn't as crazy as it sounds. I do it ALL the time. All you have to do is say your intentions out loud including why you want to exercise and what you hope it will do for you. Maybe you wake up in the morning before the gym and you say out loud "I'm exercising to get fitter and gain muscle". Maybe you do it at the gym when the reps are getting a little tough you say out loud "I'm doing this for stronger arms". Sounds silly, but I cannot emphasise enough how great of a motivational tool this is.

3. Take photos 
Most of us hope for instant results and when we don't see any, we might cry...or is that just me? Truth is your body IS changing, whether you can see it or not. It might just be slight changes but small changes always lead to big results. If you're after concrete proof, try taking a photo first thing in the morning before you eat. Strip down to your Bridget Jones undies, take a snap just for your eyes and in a month take another photo. Compare the two and you might be surprised to see what great progress you've made. Keep doing this every month.

4. Follow fitness accounts
This one is purely for vanity purposes but it might make you ambitious about changing your body. Follow a few fitness accounts on social media and see what their body transformations they post and use that to get you pumped.

5. Use clothes as your motivator
Maybe there's a dress you like but you can't fit into it yet or maybe it's a vest you're not confident in just yet. Whatever it is, make that piece of clothing your motivator by hanging it up where you can see it everyday. This is pretty simple and gives you something to work towards - imagine how good you'll look in that top after all that exercise!

Those are my tried and tested tools. How do you stay motivated?

 Liam

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Exercise: Is it worth it? My Journey

So it's been a little over a month into my new year's resolution of getting fit and strong. I must say I'm proud of myself for sticking it out. There's a first for everything! Have I seen any changes? Grab a cuppa and I'll tell you all.

Sadly I'd like to say I now have the body of a god; a body that needs to be worshipped, but I still look like little'ol me. But that's okay, because that's what I'll look like next month, right? Vanity aside I have noticed some great changes so let me tell you.

I've taken up running 2-3 times a week and I workout using weights and weight machines in the gym between 3-4 times a week.

1. Sleep
Well I actually get some now. I'm not talking miraculous sleep, but from doing intense weight lifting and running I now find it easier to hit the hay and get some snooze in.

2. Strength
Did someone call for a muscle man because I'm right here (Yeah you could say my increased strength has inflated my ego)?! Really though I do feel a lot stronger and each week I have been increasing the weight I lift in the gym and it's a good feeling.

3. Fitness
Instead of crawling up a hill and begging for the torture to end, I now walk up one with ease and accept the challenge. All the running I have done alongside the weight lifting has seen my fitness sore and I can't wait to see how much fitter I get.

4. Mood
No longer a grumpy monkey, but instead a happy chappy. I can't get enough of all the endorphins I'm getting. I say keep em' coming! Exercise really gives you a happy high throughout the day and makes you feel good about yourself. It's great and yours for the taking.

5. Weight
I bet you're expecting me to say I've seen a weight loss, but actually I've gained 5lbs. I'm hoping this is muscle weight and not fat...let's hope it's the former! I've also noticed a reduction in my waist line so I'm a little less curvy (sad times, I digged the curves).

These a just a handful of the benefits exercise offers, but there are many many more.

I'm enjoying my fitness journey and will keep you all updated on all the changes I go through in future posts along with fitness tips.

Disclaimer: I don't endorse exercise as being easy. It is in fact very hard, but it is so worth it.

Why do you exercise?

Liam
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