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A Pedometer is the Key to Fitness and Weight Loss

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Pedometers are your best kept secret to making exercising easier, improving your health and having fun in the process. They help to streamline your walking routine and move you closer to your physical goals, one step at a time. Walking is one of the simplest, most cost-effective, and enjoyable forms of activity. Clipping on a pedometer helps to take out all of the guess work and lets you see your accomplishments before your eyes. How long will it be before you begin to see results? The answer: almost immediately! You will first notice a difference in your energy followed by improvements in your fitness level, performance, fat loss and muscular endurance.

A pedometer gives you specific feedback on your progress and inspires you to go a little longer or make better time in the same distance. Glancing down at your pedometer is assurance that you are doing your body a world of good. When clipped onto your belt, the pedometer (which is smaller than a pager) can be just the inspiration you need to get you moving from sedentary to fabulously fit. Put it on when you get out of bed in the morning to see how many steps you take all day. Gradually build your way up to a goal of 10,000 steps a day which is predicted to be the amount necessary for heart health. Do periodic step checks throughout the day to make sure you are achieving your goal. This way you will not be left with a majority of the steps to do at night. You can set goals to increase your steps by 5 percent increments every day until you reach 10,000. Don’t worry if it takes you a month or a year or more.

Start slowly and incorporate some of the following tips for using a pedometer to build up to 10,000 steps a day:

Any time you are waiting, get moving. For example, take a walk while waiting to pick the kids up from practice, waiting for your car to be serviced or waiting for a plane.

Do all of your Saturday errands on foot. For example, park your car on one side of town and walk to the bank, post office, card store, video store and so on.

Make it a family affair. Share quality time taking an evening walk rather than sitting at the table eating seconds or lying on the couch. Push the baby in a stroller or walk alongside the kids on their bikes.

Keep a journal. Note your total miles each day. Record how you felt after exercising as well as your goals for the next day. Some sophisticated pedometers can download all of your data.

Have rewards ready. For example, when you reach 5,000 steps, buy a new CD to listen to while you walk. When you reach 7,500 steps, treat yourself to a massage.

Park your car at the end of the lot or in the next lot over.

Get off the train a stop early.

Take the scenic route by foot to your office or when traveling about during the work day.

Use the stairs instead of the elevator.

On long drives, stop every hour and walk around for 15 minutes.

Meet friends for a walk rather than lunch.

Make walking fun by dancing to your favorite music.

Use the push mower instead of the riding mower.

Join a walking club.

Sign up for a walk-a-thon and begin training today.

Volunteer to train a guide dog for the blind or handicapped.

There are enjoyable places to walk everywhere you look including golf courses, parks, rail trails, city streets, beaches, college campuses and so on. All you need to get started are some supportive sneakers, loose fitting clothing, a bottle of water and your pedometer.

Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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How To Do The Barbell Hip Thrust…

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Are you struggling to build bigger glutes?

Check out my video to learn about the 4 cues you must use with the barbell hip thrust in order to perform them with excellent form and maximize your gains.

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Michael B. Jordan Gained 15 Pounds of Muscle for Killmonger Role

Wallace Has Come A Mighty Long Way!

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Killmonger, Black Panther, Michael B. Jordan

Erik Killmonger is a very powerful character in Marvel’s Black Panther. The supervillain, played by Michael B. Jordan, along with his dominating spirit and his pain, was just as important to the story line as the evolution of T’Challa. While there’s generally an antagonist in films (spoiler alert coming if you haven’t seen the film) – we didn’t find Killmonger to be so much of a villain after all.

Corey Calliet is the man behind Michael B. Jordan’s gains, and arguably another person who contributed the overwhelming success of the movie. The celebrity trainer, seen now on Revenge Body on E! helped Jordan bulk up, as well as help other stars like Angela Bassett, be at peak physical condition for Black Panther. Calliet has worked with Jordan in the past, most notably for Creed and the Fantastic Four reboot.

Michael B. Jordan, Killmonger, Black Panther

Photo: Men’s Fitness

“When you see him, you need to be scared, you need to be intimidated. We don’t want the nice, young-looking Michael,” Calliet said in an interview with Men’s Health Mag. He also describes his training style to that of an artist taking a chisel to a block of marble. “I’m talking about sculpting a body, not just conditioning it to be fast…I wanted to make his shoulders look better. I needed his upper chest to pop. I needed his back to tell a story. I wanted his back to look like a globe, like a map.”

So how did Jordan get his gains?

Jordan’s Black Panther Workout

To make Calliet’s vision come to life, Jordan was doing two to three workouts and eating six meals a day. To sculpt his chest and back, Calliet had the actor going back to basics — with a lot of weight.

“[We did] a lot of old-school bench presses, lat pulldowns, deadlifts — nothing fancy, just really contracting the muscle,” Calliet says. “We lift heavy — a lot, a lot of times.”

Get more details on Calliet’s training with details with Jordan here .

 

 

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5 Reasons People Quit Going To The Gym

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1)  I don’t have time to workout

It takes 21 days to develop a habit. Diligently plan out the next 3 weeks, incorporate at least 30 minutes of exercise into your daily regimen for 3-4 times a week. Make having an active life intentional. Put it on the same level as having lunch or getting sleep. As you work-out, it will soon become a non-negotiable, similar to eating and sleeping.

2)  It’s Too Crowded And People Watch Me

The gym isn’t the only option that will help you reach your body goals. There are various in-home regimens that you can following YouTube or your favorite social media fitness professionals. Fitness is doing more movement than you did the day before. Lunch break walks, morning workout routines, and bike rides all support your desire to have an active (and private) lifestyle.

3)  I’m Not Losing Any Weight

Getting the body you desire requires a lifestyle change. Oftentimes we believe workouts are enough, but eating and sleeping are also main components for weight-loss. Fat is burned during your body’s recovery stage and muscle building process. As you work out, obtain 6-8 hours of sleep to maximize gains. Clean eating cannot be overlooked, a high protein-low carb diet is key. We have to break our traditional mindsets of consuming 3 meals a day and get accustomed to eating 6 times a day. Eating 6 times includes 3 meals along with 3 snacks, which can also include smoothies and shakes.

4)  No One Will Know If I Quit 

Accountability is vital to starting a new workout routine. Identify a workout partner. If you can’t find one, write a contract with yourself. Sign your contract and hang it somewhere so you can see it everyday. Knowing you have a commitment to yourself or your partner will help you form healthy, weight-loss habits.

5)  I Just Hate Working Out!!!

You may hate the gym, but everyone loves a good reflection in the mirror. Everyone wants to add years to their life and working out does just that. You have to ask yourself every day, “does my lifestyle add years to my life or subtract them?”Medications and hospital bills can become very expensive so prevention has to be the focus. Remember: the healthier we are, the better the reflection we have in the mirror.

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