The Most Common Excuses We Make to Not Exercise

Research has time and time again proven the many benefits of exercising. Even so, there are still a lot of people who don’t do it or at least don’t do it enough. Many are thinking about starting their fitness journey but they always come up with excuses at first. Here are some common excuses you’ll hear and even you might say, and how you can power through them.

“I can’t find any time to work out”

Actually, there are many exercises you can do that don’t require much time. You can already have a good workout for as good as 10 minutes. Plus, instead of thinking that you can’t find the time, why not actually make time for it. Surely, you won’t be so busy that on a whole 24-hour day you won’t be able to spare just 10 minutes.

“I’m too stressed at work”

Let me tell you, exercising can be a great way to relieve stress from work. You can go boxing and release some pent-up energy by punching it out. You can go for a jog in some park around Singapore if you want a more peaceful way to relieve stress. Once you begin exercising, you’ll see that you will be less stressed at work as well!

“I don’t have enough money to go to a gym”

People seem to think that exercising means you’ll have to go to the gym. Well, obviously, that’s not the case at all. For one, you can jog and do bodyweight exercises like push-ups, sit-ups, and squats without spending any money at all. If you do have some money to spare, you can also purchase dumbbells. Those are pretty good investments if you want to start exercising but still don’t have enough to go to a gym.

“I don’t want to do it alone”

People can have different reasons why they don’t want to do workouts alone. Some may say it’s because they’re embarrassed by their appearance and others say it’s just boring to do it alone. Either way, you’ll have to grow and move on from that mindset. It’s not always possible that your friend is going to be there with you. If you really don’t want to do it alone, schedule meet-ups. You’re sure to find one or two interested persons.

“I have kids to take care of”

Actually, that will be a good time for you to introduce your children to the importance of physical fitness. Kids are also usually willing to try new things. Maybe you can go jogging with them or do some small hike trails for fun. After all, in this case, it’s not only you who’s benefiting from the exercise but your kids as well.

The 3 Worst Cardio Mistakes You Can Make

Even if you’re running or anywhere around Singapore for hours, it still doesn’t mean that you’re doing cardio effectively. You can give your heart a good workout through these exercises, but you might also have mistakes and misconceptions that are hindering your progress. Here are some of those mistakes that’s making your cardio workouts not worth the time and effort.

1. Believing that you can outrun a bad diet

Let me put it to you straight. It’s almost impossible for any person to outrun a bad diet. For example, you decide to eat 2 slices of pizza because you’re going to do cardio later in the day anyway. We can estimate that 2 slices of pizza all in all will be close to 600-650 calories.

The typical cardio session, on the other hand, will have you burn around 300-400 calories. Count them all together and you still have 200 more calories left which will eventually still lead to weight gain. No matter how you put it, weight loss (or even weight gain) will be centered on your diet more than anything. 

2. You do steady-state cardio too much

Running on a treadmill or cycling on a stationary bike are common forms of steady-state cardio. Of course, there’s nothing wrong with doing these from time to time. But only doing steady state cardio won’t give many benefits and will not give you your desired result. This is simply because they are light exercises and don’t challenge your heart as much as other methods.

Instead, you should incorporate a bit of High-Intensity Interval Training (HIIT). An example of a HIIT workout would be too run full-speed for 30 seconds and then break to a light jog for a minute. The light jog will serve as your rest and after a minute, you go back to that 30-second full-power sprint. This makes HIIT even better than steady-state cardio.

3. Not eating before doing cardio

One of the most detrimental misconceptions about cardio is that you should do it on an empty stomach if you want to maximize your fat loss potential. Any type of cardio exercise will demand a good amount of energy from your body. If you don’t eat, your body will have a difficult time going through the exercise.

By the end, you’ll feel more fatigued and exhausted. And chances are, you’re going to be more hungry so you’ll end up eating a lot after each workout. Of course, this doesn’t mean that you have to eat a lot so that you’ll have a lot of energy as well. Just have a small snack that can boost your energy throughout your workouts.

5 Ways to Shed Your Belly Fat

 

Belly fat, medically called visceral fat, is the excess fat seen on our expanded waistlines. We acquire it through age and if we are too stubborn or lazy to shed it off our bodies, then we will have those forever in our midsection. Both men and women share the same sentiments, especially if they have accumulated a lot of belly fat. In order to say goodbye to your belly fat for good, here are ways that people in Singapore suggest you should follow:

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  1. Try CrossFit or Interval Training. Break a sweat and enroll yourself in a CrossFit group or to an interval training program. These types of workout programs require short, intense bursts of exercise that are then followed by short rest periods. Different exercises are usually given, particularly in circuit training. The more intensely you exercise, the more calories you burn. Commit yourself in doing these and you most certainly will eliminate your belly fat.

 

  1. Drink in moderation. Too much alcohol intake will inflate your waistline. Beers are the most common alcoholic drink that causes your tummy to expand which is why there is a popular term called “beer belly”. As much as possible, limit drinking too much beer and also other alcoholic drinks into one or two servings only.

 

  1. Keep your cool and get enough sleep. Our body releases a hormone called cortisol that encourages our body to store belly fat when we are stressed out or when we lack sleep. You need to keep your cool, improve your sleeping schedule, and find ways on how to relax yourself in order to avoid these hormones from doing their work.

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  1. Drink green tea. To shrink your belly fat, drink green tea more often. There are thousands of studies published that explain how green tea helps in weight loss and on how effective it is in burning and shedding your belly fat. So instead of drinking your favorite caffeinated drinks, switch to a healthier and more effective drink like green tea.

 

  1. Adjust to a healthy diet. A healthy diet can always help get rid of belly fat. Limit your intake of unhealthy food like sodas (yes, even the “diet” kind), junk foods and fast foods. Instead, eat the freshest fruits and vegetables you can get and cook food with the right ingredients. Change your lifestyle into a healthier one and you will forever say goodbye to those unwanted extra tummy fats like you’ve always dreamed of.

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Reasons to Start Cycling

For biking enthusiasts out there, do you want to hear good news? Well, the government is planning to make Singapore a cycling nation. According to the government, by the end of 2030, the city-state will have a network of 700 kilometre of cycling paths. There are others who are not happy of the news because 2030 is a long time. Cycling paths can be done by 2020.

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The government is allocating $59 million for cycling structures located in Tampines, Marina Bay, Taman Jurong, Changi-Simei, Bedok, Yishun and Pasir Ris. According to Singapore’s Prime Minister, cycling would be soon piloted in Tampines and Ang Mo Kio. There are doubters out there but teaching primary schools about cycling will be a good start while waiting for the completion of the structure.

You should know that cycling is a must for other countries like Netherlands. Most of Dutch people make trips through their bikes. In fact, primary school pupils in Netherlands are required to sit in a cycling examination that includes practical test and multiple choices.

If you are not yet convinced, here are the reasons to start cycling:

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  • Cycling is an effective form of exercise: Exercise is an important part of life. Experts would recommend exercise at least thrice a week. Cycling can improve the health. You do not need a fortune to buy a bicycle.
  • Cycling helps build strength and muscle tone: Other people believe that cycling only benefits the legs. This is not entirely true. Cycling can build strength and muscle tone in a holistic manner. Every part of the body is involved in cycling. Cycling can also improve body coordination.
  • Cycling builds stamina: Stamina is also called endurance. Cycling is beneficial because it can build stamina. You will not realize it but you have gone further.
  • Cycling improves cardio-vascular fitness: More importantly, cycling can improve cardio-vascular fitness. You will have lesser risk for cardio-vascular diseases.
  • Cycling can reduce calories: If you want to lose unwanted pounds, cycling can eat the calories and burn it. Cycling for at least 30 minutes can burn up to eleven pounds of fat. It can also boost your metabolism after riding.

Reminders before cycling: start slow. If you increase your speed, do it gradually and you should remember safety precautions before riding your bikes. Do not forget about the traffic rules and more importantly, remember the health benefits of it. These will be enough to keep you going. Good luck and enjoy the ride.

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