{"id":345,"date":"2016-01-01T09:03:15","date_gmt":"2016-01-01T15:03:15","guid":{"rendered":"https:\/\/flagshipinsuranceservices.com\/?p=345"},"modified":"2020-04-27T07:57:27","modified_gmt":"2020-04-27T12:57:27","slug":"lose-weight-and-get-fit-in-the-new-year","status":"publish","type":"post","link":"https:\/\/flagshipinsuranceservices.com\/index.php\/2016\/01\/01\/lose-weight-and-get-fit-in-the-new-year\/","title":{"rendered":"Lose weight and get fit in the New Year"},"content":{"rendered":"<p>Every year my New Year\u2019s resolution is to spend more time exercising, but, like many, I \u200ego overboard and burn out very fast. Based on gym participation, January is a very busy \u200emonth. However, by February, you can see the numbers beginning to decline; people have \u200eburned out with their exercise routine.<img decoding=\"async\" class=\"alignright\" src=\"http:\/\/workoutlabs.com\/wp-content\/uploads\/watermarked\/Pushup1.png\" alt=\"\" \/><br \/>\nFor many of us, free time always seems to be at a premium. There never seems to be enough time for a workout. If you\u2019re like me, I spend my time doing cardio exercises \u200e\u200e(running, biking) but spend very little time weight training.<br \/>\nWeight training, however, should be a part of everyone\u2019s exercise routine. The benefits of \u200eweight training include:\u200e<br \/>\n\u2022 Increased metabolism;\u200e<br \/>\n\u2022 Burning extra calories while you sleep or are watching TV;\u200e<br \/>\n\u2022 Better posture and therefore gaining confidence in your appearance; \u200e<br \/>\n\u2022 Improved muscle mass and endurance; and\u200e<br \/>\n\u2022 Bone density improvements.<br \/>\nHere are some tips for getting your workout routine started, along with some core and \u200estrength exercises you can do throughout the day.<br \/>\n1.<strong>Keep records<\/strong>. Will keeping a record of your workout routine help you feel successful? It \u200ekeeps some people motivated, while others find it a waste of time. Figure out what type \u200eof person you are. If tracking your routine helps, there are various ways to do it, including \u200eExcel spreadsheets and smart phone apps. \u200e<br \/>\n2.<strong>Find a workout buddy<\/strong>. Work out with a friend, co-worker, or family member who \u200eshares your goals. This extra accountability can keep you motivated. If you can\u2019t find a \u200eworkout buddy, consider hiring a personal trainer to get you started. \u200e<br \/>\n3.<strong>Vary your workout<\/strong>. When you begin your workout program, it may be fun and exciting; \u200ehowever, after a while, it can become mundane. Most facilities have a lot of different \u200eequipment and offer a variety of classes. If you\u2019re getting bored, don\u2019t quit! Go outside \u200eyour comfort zone and join a class or ask for a brief orientation on some new pieces of \u200eequipment or exercise moves.\u200e<br \/>\n<strong>Core and Strength exercises<\/strong><br \/>\n<strong>Bridge<\/strong>. This is a great exercise for beginners, especially if you live a sedentary life. The \u200ebridge exercise will help strengthen your hip flexors, hamstrings, glutes, and lower back.<br \/>\n<strong>Plank<\/strong>. The plank also works your core region, including your abs, lower back, glutes, \u200eand hamstrings. Most people are very weak in their lower backs, so this is a great exercise \u200eto help strengthen your back without stressing it. \u200e<br \/>\nTo start, hold the plank position for 30 seconds and then rest for a minute. Your starting \u200egoal should be three sets of planks. As you get stronger, consider increasing your time. \u200e<br \/>\nIf you can do three sets, holding each plank for a minute, you\u2019re getting stronger. The \u200eplank is a great exercise you can do with your family. Please note that proper plank form is very important.<br \/>\n<strong>Push-ups<\/strong>. Push-ups are a great strength exercise because you can do them at any time \u200eand anywhere! \u200e<br \/>\nMany people, however, avoid doing push-ups because they\u2019re too difficult, or do them \u200eincorrectly. If push-ups are a challenge for you, consider starting with knee push-ups. To \u200ecomplete a knee push up, your hands should be back from your shoulders with elbows \u200epointing backwards at a 45-degree angle. Don\u2019t extend your hands too far in front of you \u200esince this will put extra torque on your internal shoulder rotators. Everything from your \u200eknees up should move up at the same time in a line.\u200e<br \/>\nThe proper technique for toe push-ups is the same. Your chest should come down \u200ebetween your hands. A lot of people place their hands too far in front of their bodies and \u200edo not have a good range of motion. That technique is incorrect.\u200e<br \/>\nThe great thing about the strength exercises Janet shared is that you can do them at \u200eanytime and you don\u2019t need expensive equipment.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Every year my New Year\u2019s resolution is to spend more time exercising, but, like many, I \u200ego overboard and burn out very fast. Based on gym participation, January is a very busy \u200emonth. However, by February, you can see the numbers beginning to decline; people have \u200eburned out with their exercise routine. For many of [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":346,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[12],"tags":[],"class_list":["post-345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/flagshipinsuranceservices.com\/index.php\/wp-json\/wp\/v2\/posts\/345","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/flagshipinsuranceservices.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/flagshipinsuranceservices.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/flagshipinsuranceservices.com\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/flagshipinsuranceservices.com\/index.php\/wp-json\/wp\/v2\/comments?post=345"}],"version-history":[{"count":0,"href":"https:\/\/flagshipinsuranceservices.com\/index.php\/wp-json\/wp\/v2\/posts\/345\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/flagshipinsuranceservices.com\/index.php\/wp-json\/wp\/v2\/media\/346"}],"wp:attachment":[{"href":"https:\/\/flagshipinsuranceservices.com\/index.php\/wp-json\/wp\/v2\/media?parent=345"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/flagshipinsuranceservices.com\/index.php\/wp-json\/wp\/v2\/categories?post=345"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/flagshipinsuranceservices.com\/index.php\/wp-json\/wp\/v2\/tags?post=345"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}