Active Living Information - Vital Strokes
One way to think about how we deal with ourselves and other people, when we hassle ourselves about our weight, or when we don't eat well, or when we hurt ourselves with too much or too little physical activity
Active Living means feeling positive about how you look, how your body moves and how you choose to eat well and stay active. You no longer need to spend hours and hour trying to be perfect and searching for the right diet or muscle-building plan.
Decide that you deserve to live life to its fullest and enjoy giving yourself some positive strokes. Some of the best strokes are small, everyday things: physical activities that are fun and easy to do, eating experiences that nourish your spirit as well as your body, and telling yourself good things that boost your self-image.
- List three ways you can make healthy eating more pleasurable (e.g., I can add variety by trying new recipes or eating ethnic foods I haven't tried before).
- List three types of activities that you enjoy. These include:
- everyday activities such as walking for errands or gardening;
- group activities, like dancing, bowling and playing at the park with the kids; and
- some activities that are strenuous enough to make your heart rate beat faster, such as cycling and roller skating.
- Affirmation means declaring that a certain thing is true. Write down three positive statements about yourself (e.g., I am a loyal friend; I learn quickly; I am an attractive person). Repeat these statements to yourself every day and affirm them as true.
- Read over what you have written in this exercise and choose one or two things from each list that will give you positive strokes. Start now!
Active Living - Weight Loss and Positive Self Image
Liking yourself and your body is an important part of active living and can help you reach and stay at a healthy weight. Try saying positive things to yourself every day. For example:
- I accept myself and others.
- I am proud of the things I've done.
- I have a sense of humor.
- I enjoy my work.
- I am aware of my strengths and weaknesses
- I have a good outlook on life.
- I don't let fear keep me from doing all I want to do.
- I am realistic about the goals that I set.
- I know what is important for me.
- I look forward to the future.
- I want to keep growing and changing to feel better about mysel
How Hard Should I Workout - What Intensity Level Is Best For Me?
Increase Your Physical Activity Gradually
Gradually adding physical activity to your life will give you added energy. But don't overdo. You put yourself at risk for injury and burnout if you increase too much, too fast.
The intensity of physical activity, or how hard your body is working, typically falls into the light, moderate or vigorous category based on the amount of energy or effort you put into physically performing the activity.
Higher intensity activities require less time spent. Lower intensity activities require more time spent. Some examples of activities and intensity levels to help you GetFit are:
Light-Intensity Activities:
- Walking slowly
- Golf using a powered cart
- Swimming or slow treading
- Gardening or pruning
- Bicycling with very light effort
- Dusting or vacuuming
- Conditioning exercises such as light stretching
Moderate-Intensity Activities:
- Recreational swimming
- Mowing lawn using a power motor
- Doubles tennis
- Bicycling 5 to 9 mph on a level terrain or with a few hills
- Scrubbing floors or washing windows
- Weight lifting, using Nautilus machines or free weights
Vigorous-Intensity Activities:
- Racewalking, jogging or running
- Swimming laps
- Mowing lawn using a hand mower
- Singles tennis
- Bicycling more than 10 mph, or on steep, uphill terrain
- Moving or pushing furniture
- Circuit training
Get a Body Like Taylor Lautner! Workout Plan and Diet!
This question has been asked many times on the net, “How do I get a body like Taylor Lautner?” No matter how much research I am doing, this question seems to show up everywhere now, so I have decided to do a post dedicated to Taylor Lautner and how he achieved his body for Twilight: Eclipse. To think of it, this guy managed to pack on 30 pounds of muscle in 9 months!
As you can see, he is ripped with the right amount of muscle, “The Hollywood Look”.
What needs to be done to achieve a similar body?
To achieve the look Taylor Lautner has got, it takes alot of hard work and determination; he also had youth on his side, as he was only 17 when he started working out properly to get into the best shape of his life. Taylor Lautner had previously done martial arts from a young age, and this had helped him to have a strong core for building up his physique, hence the reason he didn’t have to do much abs work anyway! In his previous movie before Eclipse, he was what I would say “Skinny”, and the director was thinking of cutting him out of Eclipse because he just didn’t have the body to play Jacob Black! This is what gave him the drive to prove his director wrong, and make sure he gets the part, and a difference in making a lot of money too! Loll…Taylor Lautner doesn’t really state what he had done to achieve his body, all he has stated is, he just worked out alot and ate alot, for him this is good, because he is young, and his body will grow muscle very easily, but do not worry, I promote this look to everyone, and I will outline a workout plan and diet plan that you can follow to achieve a very similar look like this!
Motivation is Key to achieve what you want to achieve
He talks about what he done in the 9 months to achieve his body
Taylor never gave up, he kept working at it, and trained 5 days a week, 2 hours a day, and sometimes even 7 days a week, until he found out he was over training! This is motivation to get into the right shape, he had set his goal to get a body ready for the movie, he had his aim set, and his mind wasn’t going to go off path, he kept at it either way. If you want to get a body that is lean, with the right amount of muscle in the right places, then you need to focus and have a clear goal in mind, that you can reach, and be happy with, without that, you won’t have the motivation to start or even carry on.
The Workout Plan to follow to help you gain mass in the right places!
You need a workout plan that is based on strength exercises, Lifting 5 reps of 5 sets, at a weight which you are forced to tense your muscles hard, this will help to build the muscles and make them stronger as well as defined. You also need to do bodyweight exercises to get more agile and build up your own body strength. Use resistant bands to add more tension to an exercise, this will make the muscles work harder, and force them to grow.
List of Exercises that you should use:
Heres a Video of the exercises Taylor Lautner performed!
Chest: you can do bench press, incline press, pushups, different variations of pushups, this will also work the arms as well as chest, and shoulders.
Shoulders: you can do handstand pushups, standing BB press, standing DB press, side lateral raise.
Biceps: you can do Dumbbell Curls, Barbell Curls, Cable Curls, and Chin ups.
Triceps: you can do triceps pull downs, triceps extensions, triceps bench dips, and triceps dips.
Back: you can do pull-ups, wide pull-ups, and Lat pull down, Bent over Rows (DB or BB), Upright rows,
and one arm dumbbell rows.
Legs: focus on lunges, and squats with many different variations.
Abs: there doesn’t really need to be much focus on these, as most the exercises that you perform, will involve the abs, as a strong core is needed to perform any exercise, the abs will get worked either way, but if you want to work the abs, then do planks for these.
Now you want to use these exercises, and try make a workout plan out of these exercises, as there are a range of different exercises, from bodyweight to free weights, and only you know your situation at the moment, and only you can make the most of what you have, but anything is possible as long as you follow a good plan that works for you, and a diet that works for you too!
Make sure your do HIIT cardio to keep the fat down, or if you are not a fan of cardio, then you can do bodyweight circuits, this will work the whole body as well as give you fat burning benefits.
Diet is the main key here, without it; nothing can be done to your body!
Taylor Lautner followed a strict diet of just eating whatever he could, this is because he is young and has a very fast metabolism, so he had to eat loads of protein and carbs as well as fats, he kept it healthy as well, to ensure that he stays healthy and gains muscle mass properly. Diet depends on every person, and how your body is at the moment, for an overweight person, they need to cut down on calories to burn fat as the main priority, but if they can eat healthy, with loads of protein and veggies, while keeping the calorie count down for a whole week, they will lose weight, and be feeding the muscles to make them grow! Both burning fat and gaining muscle can be done at the same time. I would recommend you try out Intermittent Fasting, which is fasting 2-3 times a week for 24 hours between meals, this is a good way to keep calories down, and also by eating healthy, lean protein and veggies and fruits, will only aid in burning fat quickly and gaining muscle. Check out some of the books on my blogroll, for more detailed information on workouts and diets that you can follow to help you attain a body like Taylor Lautner, or anyone in Hollywood really!
It really isn’t hard to get a body like Taylor Lautner!
Looking Ripped! By having a diet that works, and a workout made for your body, this can be achieved!
It just takes real determination and motivation to get going, and once you get going, you are on your way to getting a top body, that is lean, sexy, and Hollywood like! Never give up, and keep working at it, don’t let anything stop you from reaching your goal, no distractions, no excuses, and mainly Taylor never gave up, he worked out 9 months straight knowing that, if he doesn’t reach his goal, he doesn’t get the part! This is the thinking approach everyone needs to take to get into top shape, as without this, nothing can be achieved!
Check out my Blogroll if you want the best books on the market to help you achieve “The Hollywood Look”. These books, all aim for this look, but there are different books for different people in different situations, such as bodyweight routines, diet methods, and also free weight methods, check them out, as they can be really helpful for you .
Here are two links to two of my favourite and very popular books!
Intermittent Fasting for Fat loss
Adonis Effect For The Perfect Body
More Information Fitness
P.S: Leave a comment and let me know what you think of this post, I will answer any questions regarding anything to do with this look, and anything else to do with general health and fitness too! Im sure everyone just wants the perfect body, and this is possible!
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