How many hours in a week do you sweat while exercising?

Whether the intention is losing weight or building muscles, the difference between working out and not working out is just too obvious to state. But to some, what may not be so obvious is the difference between doing and doing it right. Apart from the possible injuries, fitness mistakes affect productivity and most likely improve your frustration rather than your body.

Here are 3 Golden Rules of Starting Exercising.

1. Seek Help
Just like any bad habits, bad exercising habits are hard to break. So, the best thing is to start right. I don’t know which one was scarier for me, my first day at school or in the gym. A better early experience goes a long way since the challenge of the workouts is not just physical.

2. Get The Attention You Need
Make sure that you get the right type of help. If you haven’t worked with a trainer before it may be a little hard to know what to expect. A trainer’s responsibilities are far beyond just giving you a program and helping you perform your exercises correctly. They should also motivate you when you need it.

3. Do Your Research
You also want to make sure that your help is well qualified. Formal education is a good qualification measure. Highly qualified trainers have Bachelor’s or Master’s in physical fitness. Like searching qualifications is not enough, you also need to make sure you ‘click’ with your trainer as they will be your coach and motivator when in need.

Well-being
(Rich in antioxidants, folic acid, lutein and fiber)
Produce: apples, apricots, avocados, beets, bell peppers, berries, broccoli, Brussels spouts, cabbage, carrots, cauliflower, dried plums, grapefruit, kale, kiwi, shitake mushrooms, oranges, raisins, spinach, sweet potatoes, tomatoes (and tomato sauce)
Grains: whole wheat bread, whole wheat pasta, brown rice, bran cereal, oatmeal
Protein: beans, lentils, low-fat chili
Beverages: purple 100% grape juice*, pomegranate juice, grapefruit juice, green tea
Freezer: frozen fruits and veggies, bean-based burgers
*Because of it's high sugar content, drink juice in moderation.

Is your kitchen weight conscious?

Healthy Heart
(Rich in omega-3 fatty acids, antioxidants and fiber)
Produce: avocados, bell peppers, berries, garlic, kiwis, leeks, onions, scallions, shallots
Grains: oatmeal, brown rice, bran cereal, wheat germ, wheat barley
Protein: soy products (soy milk, tofu, tempeh, soy burgers), beans, lentils, tuna, salmon, sardines, trout, eggs fortified with omega-3 fatty acids, sunflower seeds, almonds, walnuts, hazelnuts
Butter alternatives: vegetable spreads fortified with plant sterol/stanol esters, such as Take Control or Benecol, or try low-fat and trans-fat-free spreads, such as Brummel and Brown
Freezer: frozen fruits and veggies, veggie burgers, frozen fish
Beverages: 100% orange juice*, red wine (in moderation, of course!)
 

The best way to reach your health and fitness goals is to stock your fridge and pantry with foods that will help you stay on track. We've compiled three shopping lists based on common health goals: weight loss, heart health and overall well-being. If you have multiple goals, you can mix and match from the different categories to keep things interesting.

Weight Loss
(High fiber, low calorie)

Produce: apples, bananas, berries, broccoli, dark green lettuce, dates, green beans, kale, pears, pineapple, spinach
Grains: whole wheat bread, pumpernickel and rye breads, flax, whole grain cereal, brown rice, whole wheat pasta (or blend), whole wheat pitas, oat bran pancake mix, low-fat granola, whole wheat couscous
Protein: soybeans (also called edamame), lentils, all types of beans, chicken breast, turkey, lean ham, lean roast beef, extra lean ground turkey, fish or shellfish, tofu or tempeh, almonds, peanuts and peanut butter, walnuts, olive oil, olives
Dairy: non-fat or low-fat milk and yogurt, soy milk, reduced-fat cheese, part-skim mozzarella
Frozen: low-fat ice cream, sorbet, fruit juice bars, frozen unsweetened fruit, frozen veggies, veggie burgers, healthy frozen meals, vegetarian low-fat burritos
Snacks: hummus, baby carrots, low-fat string cheese or pre-portioned cheese snacks, whole grain crackers, snack-size fat-free popcorn, 100-calorie packs
 

Trying to loose weight.... Is your kitchen stocked with the right products?