Category: Fitness

Best HIIT Workout YouTube

High-Intensity Interval Training (HIIT) workouts on YouTube

High-Intensity Interval Training (HIIT) is a form of cardiovascular exercise that alternates between short bursts of intense activity and periods of lower-intensity exercise or rest. The primary goal of HIIT is to push your body to work at its maximum effort during the high-intensity intervals, followed by brief recovery or rest periods.

Key Components of a Typical HIIT Workout

High-Intensity Intervals

During these intervals, you perform exercises or activities at maximum effort, pushing your heart rate to near its peak. This can include activities like sprinting, jumping, burpees, or other explosive movements.

Recovery or Low-Intensity Intervals

Following each high-intensity interval, there is a period of lower-intensity exercise or complete rest. This allows your heart rate to decrease and your body to recover, preparing for the next high-intensity interval.

HIIT workouts can vary in duration, but they are often shorter than traditional steady-state cardio workouts. A typical HIIT session may last anywhere from 15 to 30 minutes, making it a time-efficient option for those with busy schedules.

Benefits of HIIT include

  • Efficiency: HIIT can provide significant health benefits in a shorter amount of time compared to traditional cardio workouts.
  • Calorie Burn: The intense nature of HIIT can lead to an increased calorie burn during and after the workout due to the afterburn effect (excess post-exercise oxygen consumption or EPOC).
  • Improvement in Cardiovascular Health: HIIT has been shown to improve cardiovascular health, including heart health, blood pressure, and insulin sensitivity.
  • Fat Loss and Muscle Preservation: HIIT can help with fat loss while preserving lean muscle mass.
  • Adaptability: HIIT can be adapted to various fitness levels, and modifications can be made to accommodate individual needs.

It’s important to note that while HIIT offers numerous benefits, it may not be suitable for everyone, especially those with certain health conditions. Before starting any new exercise program, it’s advisable to consult with a healthcare professional or fitness expert, particularly if you have any pre-existing health concerns or conditions.

This site does not provide medical advice

HIIT and Heart Problems

High-Intensity Interval Training (HIIT) can be beneficial for some individuals with heart problems, but it’s crucial for them to consult with their healthcare provider before starting any new exercise program. The appropriateness of HIIT for individuals with heart conditions depends on the severity of the condition, individual health status, and the specific recommendations from their healthcare team.

HIIT has been studied in various populations, including those with cardiovascular issues, and research suggests that it can offer cardiovascular benefits. However, safety is paramount, and individuals with heart problems may need modifications to ensure their workouts are safe and effective.

Key Considerations for Individuals with Heart Problems

Medical Clearance

Before starting any exercise program, individuals with heart problems should obtain clearance from their healthcare provider. This may involve a thorough assessment of their cardiovascular health, exercise tolerance, and any potential risks.

Individualized Exercise Prescription

If cleared for exercise, individuals may benefit from an individualized exercise prescription. This could involve tailoring the intensity, duration, and type of exercise to their specific needs and capabilities.


Close monitoring during exercise is important. This may involve tracking heart rate, blood pressure, and perceived exertion. Regular follow-ups with healthcare professionals can help assess progress and adjust the exercise program as needed.

Gradual Progression

Starting with lower-intensity activities and gradually progressing to higher-intensity exercises is often recommended. This gradual approach helps the body adapt to the demands of exercise while minimizing the risk of complications.

Supervised Exercise Programs

In some cases, individuals with heart problems may benefit from participating in supervised exercise programs, such as cardiac rehabilitation, where healthcare professionals can closely monitor their progress.

It’s essential for individuals with heart problems to communicate openly with their healthcare team and follow their guidance. Every person’s situation is unique, and the appropriateness of HIIT or any other exercise regimen should be determined on an individual basis.

YouTube Channels with HIIT Workouts

There are many YouTube channels with HIIT workouts but the channels and the programs can change over time. Here are a few that are currently popular. Please check for the latest updates and reviews. These links are provided for your convenience. They do not constitute endorsement. You should also check your fitness and health levels with your medical provider if you have any concerns.


FitnessBlender is well-known for its variety of workout videos, including many HIIT routines. The instructors, Daniel and Kelli, provide clear instructions and modifications for different fitness levels. Here is one of the workouts

FitnessBlender YouTube Channel


HASfit (Heart and Soul fitness) offers a variety of workout routines, including HIIT workouts. The trainers, Coach Kozak and Claudia, provide motivation and guidance throughout their videos.

HASfit YouTube Channel

The Body Coach TV (Joe Wicks)

Joe Wicks, also known as “The Body Coach,” gained popularity for his HIIT workouts. He often posts quick and effective routines suitable for various fitness levels.

The Body Coach TV YouTube Channel


MadFit, led by Maddie Lymburner, offers a variety of workout videos, including HIIT, dance workouts, and more. Her routines are often set to music, making them enjoyable.

MadFit YouTube Channel

Pamela Reif

Pamela Reif is a German fitness influencer who shares a mix of workouts, including HIIT, on her channel. Her routines are often straightforward and effective.

Pamela Reif YouTube Channel


Before starting any new workout routine, make sure it aligns with your fitness level and consult with a healthcare professional or fitness expert if you have any concerns or health conditions. Additionally, check for the latest reviews and comments on YouTube to ensure the content is still relevant and well-received by viewers.

Stage Ready Appearance

Female Cosmetic Preparations

For figure competitions and similar events, female cosmetic preparation involves several aspects, including grooming, hair, makeup, and tanning. These elements contribute to an overall polished and stage-ready appearance. Here are some key aspects of female cosmetic preparation for such competitions:


Hairstyling: Competitors often choose hairstyles that complement their overall look. This can range from sleek ponytails to elaborate updos, depending on personal preference and the requirements of the competition. Make sure to choose and tryout your hairdo before the day. DO NOT change it on a whim.


Stage Makeup

Due to stage lighting, competitors typically wear more makeup than they would in everyday life to ensure their features are well-defined and visible from a distance and they do not look “washed out” or pale. This includes bold eye makeup, contouring, and well-defined lips.

Waterproof Makeup

Sweat-resistant and waterproof makeup is essential to withstand the heat and potential perspiration under stage lights.

Again, try out your makeup well before the competition and check how it holds up under hot and sweaty conditions.


Competition Tan

A deep, dark tan is a crucial part of the aesthetic for stage competitions. The tan helps to highlight muscle definition and create a more sculpted appearance.

Some competitions provide a tanning service immediately before going on stage. If possible, do not depend on this, as depending on the numbers waiting for this service, you may miss your slot on stage.

Spray Tan

Many competitors opt for professional spray tanning services, which can provide an even and consistent tan. This is usually done a day or two before the competition.


Hair Removal

Competitors often undergo hair removal processes such as waxing or shaving to ensure smooth and hair-free skin.

Nail Care

Well-groomed nails, often with a fresh coat of nail polish, contribute to the overall polished look. You may wish to consider special nail designs.

Costume and Attire

Stage Attire

The chosen swimsuit or two-piece outfit should complement the competitor’s physique and adhere to competition guidelines. The color and style are often chosen to enhance the overall presentation.


Competitors may wear accessories like jewelry or heels that complement their chosen attire.

Posing Practice

Expression and Posture

Alongside cosmetic preparations, competitors also practice their stage presence, expressions, and posing. This involves showcasing confidence, grace, and the ability to highlight their physique effectively.

Final Touches

Backstage Preparation

Competitors often have a routine for final touch-ups before going on stage. This may include last-minute makeup adjustments, checking the tan, and ensuring that the overall look is flawless.

It’s important to note that the specific requirements and expectations for cosmetic preparation can vary between different competition organizations and even between individual competitions. Competitors often work with experienced coaches or makeup artists who specialize in competition preparation to ensure they achieve the desired stage-ready appearance.

Figure Competitions

Part of Bodybuilding

Fitness and figure competitions are a category within bodybuilding where participants, both men and women, showcase their physiques in a highly competitive and judged environment. These competitions emphasize muscle definition, symmetry, and overall presentation. Participants are judged on criteria such as muscle tone, proportion, and overall aesthetics.

The competition typically involves specific poses that highlight different muscle groups, and participants are expected to display a combination of muscularity, leanness, and femininity (in the case of a female figure competition). The judging criteria can vary somewhat depending on the specific organization hosting the competition.

In addition to figure competitions, there are other categories in bodybuilding, such as bodybuilding, bikini, physique, and classic physique, each with its own set of criteria and guidelines. These events often require rigorous training, strict dieting, and dedication to achieve the desired physique for competition. There are a number of figure competition diets available.

Figure competitions are a popular aspect of the broader bodybuilding and fitness competition world. Here are some key points and details about figure competitions:

Judging Criteria

Muscle Definition

Participants are judged on the level of muscle definition and conditioning they have achieved. This includes visible muscle separation, striations, and overall muscle tone.


Judges look for balance and proportion between muscle groups. A symmetrical and aesthetically pleasing physique is highly valued.


Competitors are evaluated on their stage presence, posing, and overall presentation. Confidence, grace, and the ability to showcase one’s physique effectively are important aspects.


Figure competitors perform a series of mandatory poses that emphasize different muscle groups. Posing routines are carefully choreographed to showcase the competitor’s physique from various angles.
Common poses include front and back double biceps, side chest, side triceps, and a variety of other poses that highlight muscle definition and symmetry.


Figure competitions typically have multiple height classes to ensure fair competition. Competitors are grouped based on their height to compete against others with similar body proportions. There are separate categories for men and women, each with its own set of criteria.


Competitors wear specific attire, usually a two-piece swimsuit for women and board shorts for men. The choice of attire is designed to showcase the physique while adhering to competition guidelines.

Training and Diet

Preparation for a figure competition involves rigorous training to build muscle and achieve the desired level of definition. Participants follow a strict figure competition meal plan, often involving precise macronutrient and calorie management to reduce body fat while preserving muscle mass.

Competition Organizations

Various organizations oversee figure competitions, each with its own rules and judging criteria. Prominent organizations include the International Federation of Bodybuilding & Fitness (IFBB) and the National Physique Committee (NPC), among others.

Bikini vs. Figure vs. Physique

Figure competitions are distinct from bikini and physique competitions. While figure emphasizes a balance between muscle definition and femininity, bikini competitions focus more on overall aesthetics and physique balance. Physique competitions, on the other hand, involve a higher degree of muscle mass and definition compared to figure.
Participating in figure competitions requires dedication, discipline, and a commitment to a demanding training and nutrition regimen. Competitors often spend months preparing for these events to showcase their hard work and dedication on stage.


Mental Toughness

Sports and Mental Toughness

www.figure-competition.comMany people think of athletes when they hear the words “mental toughness”. After all, athletes have to push beyond their limits in order to see the success they are looking for  and there are certain traits that successful athletes all have in common. When you combine these traits you have a mentally tough athlete.

So it makes sense that if you apply these same traits to yourself and your fitness training, then you can become mentally tough too.
Let’s take a look at the top traits that successful athletes demonstrate:


How flexible are you? If something goes wrong do you tend to run, or do you look for a way to fix it or go round? You need to be prepared to learn how to be flexible and change course as necessary.


Being responsive means that you are aware of what is happening around you. You are then open to making changes or responding differently as things change. This also includes being open to using new technology and new processes.

Inner Strength

www.figure-competition.comThis is the drive that keeps you going in your chosen direction when you are faced with pressure or stress.


This means doing the right thing for your family, friends, workmates or team. You don’t cut corners and are prepared to make the right decision, even if it is a hard one to make.


This means rebounding from upsets, mistakes or even from missed opportunities and moving on, instead of dwelling on what you may have done wrong. You bounce back and get right back on track.


Aaron Leach, fitness director, trains Michael Smith, on a recumbent elliptical Feb. 2, 2017,.

For athletes this means not showing the opposing team or person when they have upset you or being able to congratulate them on their win when you are upset you lost. When players get extremely upset, their fans often react in a negative way. It’s possible that if the players hadn’t shown their disappointment, neither would the fans, at least not to the same extent.

Applying Mental Toughness to Figure Competition Training

It is vital to apply these traits into your own life, if you want to enter a figure competition or do competitive weight lifting or even just to keep fit and healthy. Your first step is to choose what you want to accomplish. Then schedule time so that you can pursue this. The hardest part comes next, which is to simply keep working at your schedule so you can achieve that goal.
When you can do this your mental toughness will be on the rise and you will achieve whatever you set out to do!


How to Keep Fit

We can all keep fit – or at least keep in shape. We all know that the majority of us aren’t living in our bodies at their peak condition. As humans, we live in a constant state of exhaustion. That’s because most of us don’t exercise often enough. With that said, here are some ways to keep fit:


A gym is an excellent way to stay in shape. But if you’re like most of us, it’s also one of the most expensive places in town. So, what’s the solution? Jump into your local fitness shop, pick up a workout book, purchase a couple of dumb bells (or whatever) and a skipping rope and start skipping. There are all kinds of new workout routines and fast-body diets out there, but the best and most reliable method to keep fit, especially for those of us who don’t have a lot of money, is to cut down on junk food and eat more fresh fruits and vegetables.


A gym isn’t the only way to keep-fit. There are a ton of new ideas out there on how to keep fit, from keeping fit by walking to keeping fit by doing yoga. Yoga has recently gained popularity as an exercise method that can help you lose weight and tone your body. These yoga classes are now available in many local studios.

One of my personal favorites is called “board ship,” which involves taking long walks on a tall, narrow board. The downside to this method is that you will probably be wearing a helmet, as well as sneakers, and you won’t be able to take along your iPod and listen to music while walking. I like board ship: it really keeps my energy up and gets me ready for another long walk in the next few days.


Other alternatives to going to the gym would include skipping the gym, such as I have done a few times before. Skipping the gym has its advantages, such as being able to exercise at your own time and in your own environment. The disadvantage is that it also involves a lot of planning and determination, since you will need to make sure that you can get exercise in some other way. You may not be able to make it to the gym on certain days because of work or family commitments. In addition, skipping the gym can actually be quite harmful because you don’t burn as many calories as if you did regular exercises. Board-ship classes or other fitness classes are certainly a great way to stay fit. You need to schedule in some other kind of exercise in place of the gym

If you are thinking of skipping the gym, I recommend that you start out slow, with whatever you choose, either with a half hour or one hour workout. Just start getting used to walking around. Walking is a great exercise because it is low impact, aerobic and cardio, which are all components of the perfect fitness program. Walking to a class is a great way to build up your stamina, while also developing good posture and hand/eye coordination. You could also try an exercise bike or work out a set of full body exercises you can do at home. After a few weeks of doing this, you should start to notice a difference in how your body feels, and you’ll start to enjoy your new level of fitness.

Click here for more ideas on how to keep fit and healthy

Carb Cycling

Tips For Carb Cycling As Diet Plan it comes to dieting and trying to lose weight, one of the most effective strategies to do so successfully is by implementing a carb cycling approach. Essentially, carb cycling is a program where you effectively mix high carbohydrate intake days with low intake days in an effort to consistently shock the system without suffering from some of the different negative symptoms and consequences of a purely low carbohydrate diet. Some of the main side effects can manifest into lower overall performance during exercise, increased hunger and craving, lowered metabolic rate, and even having difficulty concentrating for long periods of time. By cycling your intake of carbs, you should be able to properly off-set some of the factors that will help minimize the overall impact of them. In this article, we will be discussing some of the benefits and things you should know about this kind of diet plan.

Tips For Carb Cycling As A Diet Plan:

1. High Carb Days Should Be Placed On Heavy Training Days.

One of the most important tips involves knowing when to place your high carbohydrate intake days. Your high carb days should always be placed on your heavy training days. These are the days in which you plan on really training a significant amount of lifting heavy weights. After all, if you are not putting carbs into your body, your body is likely going to be working much less effectively overall. Thus, you want to make sure that you are giving yourself the most amount of energy and sustained output by maximizing the amount of carbohydrates you eat on workout heavy days.

2. Expect To Gain Water Weight.

When it comes to carb cycling, you should expect to gain a good amount of water weight throughout the process. This is an important thing to be prepared for so you don’t go thinking that the diet is ruining your figure and fitness goals. Whenever you are eating high carbohydrates, you are going to end up absorbing and retaining more water. For every gram of carbohydrate you take into your body, you will end up storing around 4 grams of water along with it. Therefore, if you happen to be consuming 200 to 300 grams of carbohydrates on high carb days, you will end up having that add up extremely quickly.

3. Choose Carbohydrates High In Glucose.

Another important thing that you are going to want to do when you are carb cycling is choose foods that are highest in glucose values. That way, you will be able to get the foods absorbed as quick as possible. What you do want to avoid within the diet is fructose. Especially high fructose corn syrup. You want to get glucose and not fructose because fructose behaves much differently within the body and there is a greater chance of it getting converted into fat which can actually inhibit your fitness goals.

In the end, you want to try to maximize the effectiveness of the diet if you are going to implement it. Follow the tips above to really get the most out of your carb cycling as diet plan.

Figure Competitions

Female Figure Competition you ever thought about entering a women’s figure competition? Or even a men’s competition, come to that, because most of what this article is about applies equally to anyone interested in body building.

For some people, it is a scary but exciting thought. Having the opportunity to display the results of weeks and months of training, exercise and clean eating can be highly motivating and the competition aspect can keep you working at your skills and diet long after you might have given up without it. Of course, on the other hand, getting up on stage in front of hundreds of people, in a figure competition suit that is little more than a bikini (or swim trunks) and high heels (or bare feet) could be pretty scary to some people.

Dream Big

If fitness, a strong toned body and the opportunity to display the results of your body building diet and hard work are important to you, then go for it. What sort of legacy could you leave behind with all this? Many of those who take part in these types of figure competition, whether male or female become interested in nutrition and sports coaching or life coaching or even coaching others to enter these competitions. The very fact of taking part in these events provokes in some the wish to know more about how their body works, what foods suit it best and even how to push it harder than many others in this day and age will ever do. (Interesting fact: did you know that men these days are not as strong as their fathers were? The amount of physical work done is much less and children don’t get out as much as in previous generations. The same probably holds true for women.)

Go For It

If fitness, exercise and good nutrition interests you, then dream high  and get what you want. Sounds too good to be true? Remember, you have to believe in your dreams to actually achieve them.

Evaluate What You Want

The formula for getting what you want is to multiply YOU by your thoughts and actions and that will lead to success in whatever field you try. Of course, you need to be clear about what you want in the first place.  Try relaxing back in peace and quiet, whether on a beach or in your favorite place, closing your eyes and just dreaming about it. You may see many things you don’t actually want to do but as you relax and stop “thinking”, your true wants and desires should appear and provide inspiration for achieving what you want from life. This might be competitive body building or it might be something else.

Believe In Yourself

Belief in yourself is the first step towards achieving anything. You have to believe in your efforts, your skills and your capabilities. Even sticking to a figure competition diet requires belief in yourself, the fact that you CAN do it and the worth of doing it.

Be with positive people

Evaluate the people you associate with. Make sure they are positive and encourage you in what you want to achieve, as you do with them. Connect with those who help you in both good and bad times. They may be coaches, friends, mentors or family.

Take the plunge

If you have chosen what you truly want to do, then make a plan about HOW you will achieve it and stick to it. Enjoy your journey towards your goal and you will be successful with everything that you ever wished for.

Cycling For Everyone

www.figure-competition.comCycling is for everyone

Anyone can cycle, from toddlers in a seat on the back of a parent’s bike to four-year-olds whose bike is attached to an adult’s by a bar, to seniors of any age. Not only is it an excellent way to have great fun, but it also has a great many health benefits:

Cardio Exercise For The Heart
1. Cycling is one of the best cardio exercises for the heart, to keep it healthy without putting a lot of strain on your joints.

Weight reduction / maintenance
2. Riding a bike can help with weight loss or with maintaining a healthy weight because of the additional energy expenditure . The activity also helps keep your muscles working and fit muscles help you look leaner.

Improve Happiness
3. As with many physical activities, a cycling workout can stimulate your brain to produce endorphins which can give you those positive, uplifting, “feel-good” emotions. And it does not need to be extreme cycling with a possible adrenaline rush to get the endorphins pumping.

4. Exercise can make your body more resilient to injury. Exercise helps strengthen your bones and muscles and cycling can also help improve balance and coordination. All of these can help you avoid injuries, such as fractures, and bounce back from injuries that would otherwise incapacitate you for much longer.

5. In addition to resilience, regular exercise can improve your fitness levels, meaning that you can live your ordinary day-to-day life more easily, with fewer problems running for a train or bus, or climbing stairs or bending down or reaching up high.

Stress Reduction.
6. Almost any and every physical activity can relieve stress. Cycling is no exception. The constant exercise, the muscle fatigue, the calorie-burning all contribute to reducing overall stress levels. Stress can build up chemicals in your muscles and intensive exercise can help to disperse these. Along with endorphin production (see point 3 above) a good workout, whether on your cycle or running or dance class, etc., can help reduce stress.

Sleep Better
7. A good cycle, combined with time outside in the fresh air can make it much easier to get to sleep and stay in the land of nod!  Some research has found that insomniacs who cycled more than 30 minutes per day went to sleep in half the time of those who didn’t.

Better Health and Immunity
8. Overall, you are more likely to have excellent health and be more likely to be illness and disease free. Cycling helps heart health, so the risk of cardiovascular disease is decreased by a significant margin. Fresh air and stress reduction also contribute to a better immune system: and resilience, that is, bouncing back from illness and injury has been covered at point 4 above.

Motivation Boost.
9. Nearly any physical activity you engage in will increase your overall energy levels. When you make cycling a regular part of your week, or make it part of your social fitness program with friends, you will be more motivated to go for a regular cycle. And once you become even more proficient at it, because of regular practice, you will boost your confidence and self-esteem.

Positive Hobby.
10. Instead of sitting in front of a TV screen or checking your phone every 5 seconds, you now have a healthier and more beneficial hobby that you can engage in without hangovers or any other negative effects. If you are unable to get outside to cycle, it is possible to get an indoor stationary bike that you could use while watching TV. It is also possible to get a small machine with pedals that is easy to bring out and put away if a stationary cycle is not suitable. While you may not be getting fresh air, you are still giving your muscles a boost and getting exercise.

While cycling is more often done for recreation, more people are now moving to cycling as a way to get to work and avoid traffic jams. Some employers are helping with this move by providing cycle storage facilities and shower and changing units. Some are even providing loans for cycle purchase. And why not? Cycling can help burn fat, reduce blood pressure, increase the body’s protection against infections and diseases and help you stay healthy. So employers get a LOT of benefit from encouraging their employees to cycle to work.

Vitamin C

www.figure-competition.comThe Best Known Vitamin

Even for the least-knowledgeable person on medicine and vitamins, Vitamin C tends to be the solution turned to when that niggling sore throat or blocked-up sinus makes its appearance.

Deeming Vitamin C as having benefits solely for when we are coming down with the common cold, is really not giving this vitamin even a tiny bit of the credit it truly deserves! So what exactly is Vitamin C? What other benefits can we derive from it? Let’s find out.

What Exactly Is Vitamin C?

Vitamin C can also be called ascorbic acid. This vitamin comes under the umbrella of water-soluble vitamins. Since our body is unable to store it, we need to ensure that our diet provides us with it each day.

What Other Benefits Can We Derive From Vitamin C?

Boosts Cell Health And Protection

Vitamin C plays a role in the production of collagen, this in turn helps the body to maintain healthy connective tissues. When connective tissues within the body are strong and healthy, organs such as the bones, skin and blood vessels are better supported.

Increased Iron Absorption

Many people are aware of the need to include iron-rich foods in their daily diet. However vitamin C is also needed at the same time to help our bodies absorb the iron as well as possible. A fact that is often overlooked is how we can assist our body in absorbing the iron and making the best use of it. Combining Vitamin C with iron-rich foods, helps our body to absorb and use the iron in a more effective way.

A Strong Antioxidant

Free radicals are molecules that can cause damage and havoc within our body. In fact a build up of these harmful molecules can contribute to the development of arthritis, cancer, heart disease and other serious health conditions. Vitamin C works as an antioxidant, protecting against damage, not only from free radicals, but also from pollutants and toxic chemicals.

Certainly it is clear that the humble Vitamin C can provide a wealth of health benefits to our body. How then can we ensure that we are getting enough Vitamin C? One way is to analyse our diet, and ensure that we give ourselves a generous serving of Vitamin C-rich foods every day. Here comes a guide to foods that will boost your Vitamin C intake.

www.figure-competition.comFoods Rich In Vitamin C

– Oranges
– Grapefruit
– Red and green peppers
– Kiwifruit
– Citrus fruit juices
– Broccoli
– Strawberries
– Baked Potatoes
– Tomatoes
– Cantaloupe
– Foods that have been fortified with Vitamin C.

Vitamin C is jam-packed with health and nutritional benefits, meaning none of us should wait until we feel symptoms of a cold or flu coming on, before giving this vital vitamin some attention.

With health benefits that include boosting cell health and protection, increasing iron absorption and acting as a strong antioxidant, Vitamin C should be a part of everyone’s daily diet.

Many foods are rich in Vitamin C from tasty and refreshing citrus fruits, to tender greens and foods already Vitamin C-fortified. Add them to your daily diet without delay, and your body will have a lot of thanks to say!


Of course, it is also possible to take vitamin C as a supplement and this may be necessary for some people although most people can obtain the necessary levels of vitamin C from food. If you want to boost your immunity or increase your ability to absorb iron or you need additional levels for your workout, then Vitamin C supplements are readily and cheaply available online or over the counter.

Important To Keep Fit

www.figure-competition.comIs It Really Important To Keep Fit?

Yes, (you knew this all along, didn’t you?) keeping fit has a great effect on keeping healthy but many people only realize the many benefits of regular exercise when health problems start to wear them down and by that time, they often believe (wrongly) that it is “too late” or they are “too old”. Not so! You can start exercising at just about any age and any condition of health, though you will need to consult your doctor if you have any worries or concerns about your health or age but regular exercise started as soon as possible, like yesterday will give you great benefits:

Burn Excess Fat

Regular exercise can help you burn excess body fat and keep your body lean, though if you are very overweight, you will need to consult your medical advisers: start out slow on the exercise and lose weight through eating healthily. Too much body fat can cause or contribute to many health complications including heart disease, high blood pressure, metabolic syndrome and diabetes to name just a few. Diabetes can lead to stroke, heart attack and limb amputation!

Great Physique

Many overweight people struggle with issues of body image yet seem to be unwilling to do anything about it, even though it may be hard to find nice clothes that fit, or they hide from the camera or don’t want to take a beach holiday. Even if you hate the thought of going on a diet, a regular fitness routine can help you develop a great physique by shedding excess fat and gaining a great body. Muscle burns more fat, so if you build muscle, you can lose weight more easily. Muscle is also denser than fat and firmer, so you look leaner and don’t “jiggle” as much. Exercising can help you get rid of cellulite and have a flat tummy. Weightlifting is a great way of gaining muscle and molding a great body. And no, it will NOT make women look unfeminine! Women cannot bulk up muscle like men, they will look leaner.

Mental Strength

Keeping your body active improves brain function. Exercising keeps your mind sharp and alert and can help develop mental strength and increase overall awareness.  Exercise has also been shown to improve mood, and can help relieve depression, possibly through the release of dopamine and endorphins. Work out your favorite form of exercise. Maybe it’s running or jogging or lifting weights. Make a commitment (and keep it) to do a regular exercise routine and see how much good it does your mind.

www.figure-competition.comBuild Your Physical Strength

A regular fitness routine is ideal for strength building. It will build body muscle and improve physical strength, as well as strengthening your back for good posture. Many people become less active as they grow older. But you do not need to lose your strength, even if your speed slows.  Fitness routines will help you keep your strength and agility to keep up with your children or even grandchildren. Exercise can also slow the ageing process by tightening your skin and increasing your body’s metabolic rate.

Motivation And Fitness Tracking

These are just four of the benefits of a fitness routine. Ignoring your body’s NEED for physical exercise can lead to developing lifestyle diseases later in life. Exercise is very important and the consequences of not taking exercise can be catastrophic. How can you motivate yourself to exercise and maintain a disciplined fitness schedule? One way is by having fitness goals that mean something to you, so you WANT to achieve them. Another is by using fitness trackers, to monitor your general physical activity and evaluate your progress.