Are You Overweight and Scared to go to the Gym?

overweight gym

Don’t Be!

You should not be scared to go to the gym at all. I understand why some people would be scared to go for the first time, or even the second time. No one wants to be called fat and laughed at or looked at funny. Think about it this way, you are doing something to better yourself and maybe your family. That’s the way you should be looked at!

Don’t Worry About Others

Don’t even look at them. Focus on doing one thing, getting fit and in great shape! You will be glad you started to workout because you will feel great and look great. Remember, if you do look at others look at them the way you want to be looked at. Give them a nice smile 🙂

The First Time

The first time you go to the gym, you might feel uncomfortable. Don’t worry, everyone feels this no matter how big or how small. Just keep reminding yourself to go do you! You are doing something that is life changing and to better yourself.

If you get in a rut and need some motivation, check out this article on staying motivation.

24 Hour Fitness

One way that may help get you to the gym and not feel overwhelmed, is check out a 24 hour fitness center like Anytime Fitness. You can go early in the morning or later at night when it is not so busy. This is also helpful so you can use any machine you want.


Taking classes is another great way to lose weight and not feel overwhelmed. Everyone in that class is there for one reason, to better themselves just like you are!

Increase Testosterone Naturally with These Tips

increase testosteroneIt is possible that you are doing the correct workouts to gain muscle, but not getting the results you should be. This could be caused by low levels of testosterone. To fix this, we will need to increase testosterone. The best way to do that is Naturally.

Testosterone is a huge part in what grows the muscles in your body. This hormone isn’t just for your libido and erections. Quite a few bodybuilders use supplements that contain testosterone to quickly grow muscles and get better results.

If you are looking to increase testosterone naturally, here are some easy ways to do so:


Ginseng is a Chinese perennial herb that is able to naturally boost testosterone. Another effect is has on the body is bossing blood circulation as well. Ginseng is great for boosting libido and testosterone in men. There are many ginseng supplements available everywhere that can increase your testosterone level.


I’m sure you have learned about this in the past. If not, squats are another great way to naturally boost your testosterone. When doing squats, you are using the biggest muscles in your body. This drastically increases the levels of testosterone in your body. Before you start your workout, try doing a few squats. This should allow you to have a much better workout.

Don’t Over train

This can really lower your levels of testosterone. Try only working out for a 30-60 minutes to avoid over training. Stress can be increased along with elevating serum cortisol which lowers your testosterone levels if your are over training.

Avoid Products Which Contain Soy

These are not good at all in order to increase testosterone levels. They actually increase estrogen which lowers testosterone. There are many health products that actually contain soy, so try to avoid using those. Make sure to check the labels of the supplements you are looking to purchase.


Resting is very important. Without getting enough sleep, stress can be increased. Not resting can also disrupt testosterone emissions in your body. Sleeping for 7-8 hours each night is a must.

Natural Testosterone Booster

There are bodybuilders that try natural supplements that contain testosterone for bulking and even cutting. The key ingredient in these supplements to increase testosteron is tribulu terrestris. This is an herb that is an excellent testosterone booster.

Flatter Stomach in Just 5 Simple Steps

flatter stomach
There is no ‘magic cure’ to lose belly fat. In order to get the flatter stomach you have always wanted, the best advice you can receive is to chat with a health specialist and get some solid advice. It is the best way to get back on track! While you’re losing that belly fat, your life will become easier which makes it worth every minute of it.

There are a lot of exercises you can do to get your stomach toned up. And most of them don’t take a lot of time! I’m going to give you 5 tips on getting a flatter stomach you have always wanted. You can even start today!

Get a Couple Scales

Both of these scales are almost mandatory when you want to get a flat stomach. You will need one scale to weight yourself every day. Another scale you will need is a food scale. This will help keep the portions of your meals to the correct size so you don’t eat too much.

Get a Workout Buddy

The best way to stay on track is find a friend that wants to do the same thing as you. Support is key when you want to stay on track with your goals. Share what you are trying to do and hopefully a friend will join you. Even if you can’t find someone, make sure your husband or wife knows so they can encourage you and help keep you on track.

Get a Workout Journal

This will help keep track of what foods you have ate, and also which exercises you have done. You might think this is boring and dull, but knowing exactly what is going into your body will help improve things.

Get Rid of Junk Food

Temptations will be all around you if you have junk food in your home. You want to get rid of this type of food to help you reach your goal. Go shopping for healthy foods after you have removed the junk food from your home. Fruits and Vegetables are a great way to start. These will be quick and easy to eat if you need a quick bite.

Get a Plan

When you have done all the previous steps, figure out what exercises you would like to do. When you get to the gym, you want to know which exercises you might enjoy. There are exercises such as jogging, biking, swimming, and even walking or running that will help you on your way to success. Try switching it up here and there to make it interesting. If you need help, it might be worth getting a trainer.

Building Muscles – A Beginners Guide

building musclesAlmost every single guy on earth wants to look like Matthew McConaughey or Taylor Lautner. Bodybuilding has grown tremendously throughout the years. You can find teenagers at the gym with 100% dedication to building muscles. Anyone can get an amazing body by having the correct guidance and knowledge. I have some simple tips for the beginner to get prepared to building muscle.


Get a workout plan together if you want to get into shape and start building muscles. Follow the schedule every single day of the week. Put a workout plan together before you jump into bodybuilding.

Take a few minutes to decide on which days you are able to do workouts. You also need to choose the workouts that suit your needs. If you are looking to lose some weight, then put together a cardiovascular workout. If you are looking to build muscle, put together a weight lifting schedule.

Devoting yourself 100% to your workout plan is the most crucial part to your success. Do not become impatient. After about a month of sticking to your workout schedule, you will see some amazing changes in your body that will help you stay motivated.

Longer Workout Sessions

Try to arrange your schedule to include some longer sessions of working out. Weight training is very important when getting into shape. Take approximately 45-60 minutes for your weight training portion of your schedule. It is very possible to get your session done within this amount of time as long as you aren’t socializing a lot during your routines.

Cardio Workout

It’s best to put together a 20-30 minute cardio session in-between workouts every week. A lot of people will be fine with only doing 20 minute cardio sessions while others want to push themselves a little more by doing 30 minute sessions. Mixing up the cardio exercises is necessary throughout the week.

Some cardio exercises to mix in can include jogging, swimming, biking, stair climbing, and running. Follow these exercises with a 4-5 minute cool down session.

Rest between Sets

This doesn’t mean stop and sit for a lot of time between sets. It should take around one minute to rest between sets. You want to focus mostly on the total amount of workouts you perform with each major muscle group.

Proper Rest Between Workouts

It’s extremely important to rest between workout sessions. You must allow your major muscle groups at least one day of rest between working sessions. Your muscles will not grow without the proper amount of time to rest.

Health and Fitness Goals, Why is Staying Motivated Tough?

People in general find it very difficult at times to motivate themselves to complete their health and fitness goals. There are many benefits of being in shape and become physically fit. It improves your health, social life, and even makes you a happier person. So with all of those ways it improves life, why is it so difficult to stay motivated? Well it’s a combination of things from lifestyles to technology and human nature.

There are many excuses we can come up with avoid our fitness goals. Being busy, tired, or wanting to watch something on TV are just a few. Not being able to get off of social media is one I can think of off the top of my head. Changes to your lifestyle are very difficult sometimes. It is not easy to get into a fitness routine. It’s even tough to eat the healthy foods you need to when you are craving something unhealthy. What we do in our minds is associate difficult things with great worth. All the hard work we do to become fit is worth all the effort we put into it.

In order to reach our fitness goals, there must be a reason to reach them. You must find that right goal that is attainable to get you excited about becoming fit.

What are Your Health and Fitness goals?

health and fitness goals

They come in many different forms. Men and women may want to get bigger muscles, while some may want to be in great shape and be able to able run for hours. There are people that just want to be extremely flexible to avoid becoming injury prone. What are your health and fitness goals? Do you want huge muscles? Do you want to avoid heart disease? Do you want to lose weight and strengthen your body? You have to decide.

After recognizing what your goal or goals are, you must create a well thought your plan and stick to it. Make sure the health and fitness goals you set are very realistic. Having a personal trainer might be extremely beneficial and worth the money. If you can’t afford a personal trainer, try to find a workout buddy. Maybe all you need to do is join a gym to help reach your goal. Some people enjoy a team type of environment while others enjoy being in a one on one personal training session.

In the end, you want to find some form of exercise that you enjoy and makes you a happier person. Being physically fit makes you an overall happier person. Some people may need to find something that relaxes the mind and body. Yoga classes are great for this! If you are outdoors type of person, running, biking, rock climbing, or swimming might be a great way to start your journey. Whatever it is, enjoy it and stick with it!

Healthy Breakfast is the Best Way to Start Your Day

Most people believe that a healthy breakfast is by far the most important meal. Our bodies need to refuel after 12 hours between Dinner and the time we wake up. Believe it or not, 50% of people do not eat breakfast at all. There are many excuses and some of them are being too busy, not hungry in the morning, trying to lose some weight, and just plain don’t like breakfast foods.

Reasons for Not Eating Breakfast

Those reasons are not valid enough to refrain from eating breakfast. There are portable breakfast foods that can be brought along on the ride to work. If breakfast foods aren’t tasty, no one said breakfast foods must be eaten for breakfast. People can have a sandwich or something quick for breakfast. Not being hungry in the morning is probably because people aren’t accustomed to eating breakfast. Try eating something light such as yogurt or fruit. Both are healthy and light. If you are attempting to lose weight by not eating breakfast, you are doing it wrong. Studies have shown that people skipping breakfast can cause them to eat more during the rest of the day.

Ideas for a Healthy Breakfast to Start Your Day


Smoothies: Healthy Breakfast Smoothies are for the people that are on the go. Just make sure to watch out for how many calories are in the smoothie. Some contain up to 500 or 600 calories! It is faster if you can purchase a blender or if you have your own. By the time you stop at a shop, wait in line, and have them make the smoothie, you could whip up your own in a shorter amount of time. And you know every ingredient that is going into your smoothie.

Breakfast Burrito: A Healthy Breakfast Burrito is even faster than making a smoothie. You can create your own breakfast burritos and keep them in the freezer. The best ingredients to use if you are storing your burritos in the freezer are regular/whole wheat tortillas or scrambled eggs. Use some veggies such as onions and peppers. You can heat it up in the microwave while you are getting ready for your day. If you aren’t full with just a burrito, try having something quick like and apple or banana.

Cereal: If you are having cereal, try having something else along with it such as a banana or apple as well. Maybe add some bananas or some other fruit to the cereal to make it a little healthier. Another option is using skim milk instead of 2% milk.

healthy breakfastSandwich: This option is for those that do not like breakfast foods. Try using wheat bread instead of white bread. Maybe add some fruit or vegetables on the side or out the door.

If you are trying to lose weight, have something with fewer calories in the morning but at the same time, filling. Oatmeal or high fiber cereal are some good choices. Have a healthy breakfast sandwich with a fried egg and English muffin.

Gym Etiquette Tips for Gym Goers

Use proper gym etiquette to keep the gym clean and keep a healthy environment.  Here are some of the things I have noticed that people do at the gym that they shouldn’t while working out.

Don’t Go to the Gym While Being Sick

sneeze-1431371-638x477People coming to the gym that have the flu or even just an awful cold should stay at home. This is the best way to get others sick and we don’t want that. It is an enclosed space so nothing gets in or out for the most part. Everyone uses the equipment so there is a very good chance you could get someone else sick. The best thing to do is take a few days off from going to the gym. Get yourself healthy again to work out at your full potential. A few days away from the gym won’t hurt you in any way.

Don’t Just Sit Around

gym etiquetteYou shouldn’t be sitting on a machine or around machines and texting friends. The problem is there are a limited number of machines and you’re taking up more time than you should. If you are using your phone to listen to music that’s fine, other than that leave it in the locker room or cubby while you are working out.

Another frustrating thing for gym goers is using free weights and moving them to another area to work out, and not putting them back. Having to look all over the gym for the weight you need is very frustrating. It also ties up more time at the space that others could be using as well.

Working out close to the dumbbell racks makes it very difficult for others to get the weights they need. Leave enough room in the area of the dumbbell racks so others can get what they need.

Avoid putting your stuff on the benches such as drink bottles or phones while not using them. Try to prevent stuff like this so others may use the equipment for its intended purposes. Some people are shy so they may not ask if you are using the equipment.

Everyone sweats and some more than others, please use proper gym etiquette and use a towel to wipe down the bench. Use a towel with a disinfectant spray that the gym provides you with or towelette. Anytime Fitness provides you with these tools. You don’t want to spread any possible diseases to harm other people.

Do not walk on mats with your shoes and get them dirty. The mats are intended to be used while lying down and no one wants dirt all over them.

Remove Weights After You are Done

gym-weight-1486602-639x852Always remove the plates on the machines you have used, and especially the heavier plates. This can be too much for the next person to remove all the weights and they might not even be strong enough to remove them.

There are a lot more etiquette mistakes that people don’t abide by. These are the most important ones I could think of that will help out. Some gyms will give infractions for not following proper gym etiquette, but that is mostly long gone. Gyms need to increase their membership count so they don’t do infractions anymore.

Lose Weight by Taking Small Steps

lose-weight-loss lose weightA lot of people get to the point where they are about to give up on losing weight. They have all tried exercising and dieting, but it just hasn’t worked. They end up getting discouraged and want to give up because they are afraid they won’t be able to lose weight.

The best advice to give them is to just slow down and take a deep breath.

Most people in today’s society are looking for that instant gratification. Everything we want, we want it now. Whether it’s microwaving food to get it in minutes, or our cell phones taking more than 5 seconds to send a text message, we want things now. This is the reason we want our weight loss to be instant just like an instant microwaveable meal.

When we try to change our life quickly, the odds aren’t in our favor. We will get back into unhealthy habits because we didn’t lose a pound or two. Studies have shown the best way to lose weight for good, is to make those small changes to our lifestyles.

Consider some of these tips to create a healthier life for yourself:

  1. Take the stairs whenever possible. Some days you won’t be able to make it to the gym just because life gets in the way. You can burn some extra calories just by taking the stairs that day instead of an elevator.
  2. Add an extra glass of water here and there to your diet. A lot of us simply don’t drink the water we need to stay healthy every day. Try to add 8 ounces of water sometime throughout your day. One glass with every meal will help a lot.
  3. Take the extra time to walk or ride a bike when running your errands. You save money and studies have shown spending time outside is great for your health.
  4. Make sure to get the right amount of sleep. Try going to bed 30 minutes before you normally do and gradually work your way to 6-8 hours of sleep every night. A full eight hours of sleep will do magic for your health. You will feel rejuvenated and it will help you recover from workouts as well.