If you're a total beginner at exercising, you may see other people doing things that may never seem possible for you. But that's not true. Everybody has to start somewhere. Even experienced exercisers feel that they want to be further along than they are now. 
When you start, you only need to do what you can. If you can't run, you can walk and build from there.

Start where you are at

<ul>
<li>Sit in a chair, then stand back up.</li>
<li>Lean you back against a wall and slide down until you're in a sitting position. </li>
<li>Hold onto a countertop or the back of a chair while you do a squat.</li>
</ul>
Don't worry if you can't squat all the way to parallel. You can work on going lower over time.

If you can't squat

Pushups are easier the higher your hands are and harder the higher your feet are.
For the easiest beginner version, put your hands on a wall about shoulder height. Lean into the wall, and push yourself back to a standing position. When you can do that, find a lower surface, like a table, then a chair, etc.

If you can't do pushups

It's okay to do weight workouts without weights. Make your hands into fists and go through the motions. 
From there, you can use half-litre water bottles, a can of soup or a book. After that, one- and two-pound dumbbells can come in handy.

If you can't pick up weights

Find a video that seems like fun but is just out of your reach. You will find that even if you modify it or rest when needed, you'll come back a little bit better every time.
Remember that your goal should be to do a workout starting at your current level of fitness, not to complete a specific number of reps. Do what you can and rest for the remainder of the time.

If you aren't ready to follow a video

You've got your bike, you can pedal, but you get out of breath and feel like you can't keep going.
Adjust your workout. Pay attention to the instructor's voice and facial expressions and ignore any specific numbers. If the instructor is talking and seems to be on an easy bike ride, adjust your resistance so you are on an easy bike ride. If she's working hard, change your resistance so you are working hard.

If you aren't ready to do a cycling workout

Then walk. Walk across a room, down the block, walk a mile at your speed. Eventually, you'll find yourself walking further and faster. In time you may want to start running. If you hate running, swap it out for something else.

If you aren't ready to run

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Personal Development

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Health

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Exercise & Fitness

How to Make Any Exercise Easier If You’re a Beginner

Your growing weight can sometimes make you feel embarrassed. There are many ways of weight loss, but we are going to tell you some ways through which you can easily burn fat or your excessive weight during summer. At the same time, you can find a perfect shaped body. However, because of the wrong lifestyle and poor diet, everyone is suffering from obesity.There are many ways to lose weight fast, though, most of them will make you hungry and unhappy. If you make up your mind for weight loss, no one can stop you! People ask what are the ways to lose Weight Fast.If home remedies for <a href="https://freaktofit.com/10-natural-weight-loss-tips-without-gym-or-exercise/">Weight Loss</a> is found to lose weight, then what is the problem? People those are suffering from obesity constantly lose their confidence. Many people want to know how to lose 10 kg of weight in 7 days.Desperately a good result cannot be earned through this way! A better result takes time and hard work, so it is necessary to follow the proper routine to lose weight.

How to Effectively Burn Fat in Summer

There are many ways of weight loss, but we are going to tell you some ways through which you can easily burn fat or your excessive weight during summer,

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Food

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Sports

How to Effectively Burn Fat in Summer » Health » FreakToFit

Stop wasting these regular periods of the days and turn them into exercise time with no fuss:Morning commute - get off the bus or train early and walk or run part of the way. Bike to work instead.Lunchtime - go to the gym, for a swim, a run or a brisk walk.Evening - can't get to the gym? Do home workouts using all the free online videos there are.Weekends - everyday chores burn calories but you can up it with a family cycle ride or go for a solo run.

Easy Ways To Fit Exercise Into Your Day

If you have no time to exercise you need these tips. Simple ways ti swap everyday activities for more exercise and save money.

No Time To Exercise - Spur Planners

Behavioral psychology deals with analyzing patterns in our actions and behaviors to understand why we act in a certain way.
Whether it is not waking up early, eating junk food, or not going to the gym, we can learn from the science of behavioral psychology and use the various techniques to successfully lose weight.

Behavioral Psychology And Weight Loss

<ol>
<li>Goal setting: Creating an intention makes us change our behaviour. The good news is that even non-specific, vague goal-setting works. Large goals work better.</li>
<li>Self-monitoring: Measuring the quantity and quality of our intake works towards healthier choices. Weekly monitoring of weight is an ideal strategy to stay motivated.</li>
<li>Social Support: Friends, family and coaches involvement creates a sense of accountability. Actively engaging other people in your diet and exercise routine leads to fewer missed days and slip-ups, as our behaviour changes when we are with other people, or if we have to report our progress.</li>
</ol>

Three Ways Behavioural Psychology Can Make You Lose Weight

Behavioural psychology aims to help us understand why we make the choices we do.

Three ways behavioural psychology might help you lose weight

Spirulina is a blue-green algae. Human evidence suggests that spirulina can improve lipid and glucose metabolism, while also reducing liver fat and protecting the heart.
It is one of the best anti-oxidants positive effect on muscle performance, arthritis, and immune system.
The dose of spirulina used in studies examining its effects varies greatly. In general, 1-8 g per day of spirulina has been shown to have a positive effect.

Spirulina - The Real Superfood

The specific doses depend on the condition it's being used for:<ul><li>Overall health benefits 2-4 g per day</li><li>For cholesterol, doses in the range of 1-8 g per day may be impactful</li><li>For muscle performance, doses of 2-7.5 g per day have been used</li><li>For blood glucose control, very mild effects have been seen with 2 g per day</li><li>Blood pressure may be affected at doses of 3.5-4.5 g per day</li><li>Effects for fatty liver have been seen at doses of 4.5 g per day</li></ul>

How to take Spirulina? 

Fish oil is a common term used to refer to two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).Benefits:<ul><li>Omega-3s Can Fight Depression and Anxiety.</li><li>Omega-3s Can Improve Eye Health</li><li>Omega-3s Can Promote Brain Health During Pregnancy and Early Life.</li><li>Omega-3s Can Improve Risk Factors for Heart Disease</li><li>Omega-3s Can Reduce Symptoms of ADHD in Children.</li><li>Omega-3s Can Reduce Symptoms of Metabolic Syndrome.</li></ul>

Fish Oil - Why everybody should use it?

<ul><li>Fish oil doses vary depending on the goal of supplementation. For general health, 250mg - 1g of combined EPA and DHA is recommended dose and can be obtained via fish intake.</li><li>Total EPA and DHA consumption should come from a mix of real food and supplements. The more EPA and DHA is provided by the diet, the less supplementation is required.</li><li>Fish oil can be taken throughout the day. To minimize the "fish burp" taste, take fish oil with meals.</li></ul>

How to take Omega-3 fatty acids?

Examine.com simplifies nutrition and supplementation — through meticulous analysis of the latest scientific research — to help answer your questions on how to be healthier. 

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Podcasts

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Science & Nature

Independent Analysis on Supplements & Nutrition

<ol><li>Commit to the long-term process.</li><li>Don't treat exercise as something to do when it's convenient. </li><li>Great results come from great focus, not a great variety.</li><li>Start light and train for volume before intensity.</li><li> Make SLOW progress each week.</li><li>Record your workouts. What gets measured, gets managed.</li></ol>

The basics to succeed in the gym:

<ul><li>The goal is not to lose 40 pounds in the next 12 weeks, but to regain your health for the rest of your life.</li><li>The goal is not to bench press 300 pounds, but to be the guy who never misses a workout.</li><li>The goal is not to sacrifice everything to get your fastest time in next month's race, but to be faster next year than you are today.</li></ul>

Don't focus on the short-term results

People often waste time in the gym bouncing around without any real goal, doing a little bit of this machine and a little bit of that machine. The simple rule that will always guide you toward the best exercises: the more an exercise makes you move, the bigger the benefits it will deliver.

Focus on the best exercises

The biggest mistake that most people make is not building a foundation of strength. Build the capacity to do the work before you start testing your limits. Volume doesn't have to mean “do sets of 20 reps". You can think of volume over a period of weeks and months.

Workouts should be easy in the beginning

Success in the gym, as with most things in life, comes down to mastering the basics. With that in mind, here are 6 exercise tips, weightlifting basics, the best exercises to start with, and training essentials that nobody wants to believe, but everyone should follow. Take these ideas to heart and you'll reap major benefits.

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Habits

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Time Management

6 Truths About Exercise That Nobody Wants to Believe

Anecdotal reports claim that adding facial exercises to your routine can also tone facial muscles, making your face appear slimmer.Conversely, studies show that sleep deprivation can increase food intake, cause weight gain, and lower metabolism (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5223114/">19 </a> Other research suggests that drinking water may temporarily <a href="https://www.healthline.com/nutrition/10-ways-to-boost-metabolism">increase your metabolism </a>. Increasing the number of calories you burn over the course of the day can help boost weight loss (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3809630/">9 </a> <a href="https://www.healthline.com/nutrition/why-refined-carbs-are-bad">Refined carbs </a>like cookies, crackers, and pasta are common culprits of weight gain and increased fat storage.

How To Make Your Face Be Slimmer

Losing weight can be a challenge on its own, let alone losing weight from a specific area of your body. Here are some tips to help you lose fat in your face.

8 Effective Tips to Lose Fat in Your Face

<ol>
<li>Eat real, whole foods you love.</li>
<li>Cut back a little at a time. Dieting shouldn't be zero to a hundred. It's okay to start slowly but surely.</li>
<li>Look for bumps and plan ahead. Office parties? Celebrations? Think ahead and deal with how you will tackle this obstacle.</li>
<li>Sharing your progress with other people will help build your confidence in taking accountability and even motivate you.</li>
<li>Cheat day? Remove the guilt! Learn how to get back on track and eat reasonable portions instead of pigging out.</li>
</ol>

Meal Plan: The Simple Method

<ol>
<li>Sneaky calories - there are a lot of hidden calories that we don't see or often take notice to such as oil servings or juices that we don't include in our calorie count.</li>
<li>Extreme diets - fads and trendy diets ebb and flow, but your goal is to have a healthy and nutrient rich body, stick to what is best for you in the long run.</li>
<li>Starving yourself - a little hunger is okay, but to starve yourself is a completely different scenario. it’s best to reduce portions a little at a time.</li>
</ol>

Things to watch out for when dieting

The Simple Way to Stick to a Meal Plan - zen habits

Caffeine: When you wake up, drink a cup of coffee, green tea, or black tea, without any added milk, sugar, or any other form of calorie.Cardio: When you’ve finished your beverage, engage in 10–30 minutes of light to moderate cardio.Pick something that will be sustainableIt doesn’t have to be strenuous, just something that will raise your heart rate and get your blood flowing.

The 2-step protocol

Caffeine helps to mobilize fatty acids during your cardio, leading to even more fat burning.During fasted cardio, your body will have minimal to no stores of readily available energy, i.e. glycogen from the foods you eat. Your body will therefore need to tap into energy stores in the body . In fact, a study has shown that you will burn up to 20% more fat than you would have if you had eaten beforehand.

How it Works ?

If your primary goal is to build muscle, it is advisable to have some fast-absorbing protein, such as a whey protein shake, immediately after your fasted cardio. Fasted cardio can lead to utilizing amino acids for fuel — the building blocks of muscle — which can lead to some muscle loss.

P.S. - For Muscle Loss

Most of us would probably like to reduce our body fat percentage. However, fat loss is confusing and there is a lot of misinformation that exists in the health, fitness, and nutrition realms…

meditation

Meditation

How to Increase Fat Loss in Just 10 Minutes Each Morning

<ul>
<li>A hot compress. Applying heat to the area is an effective way to treat muscle pain. It can be a hot-water bottle or a microwaveable bean bag.</li>
<li>Refrain from pressing on tight, sore spots. It most likely will only give you short-term results and be uncomfortable. Exercising seems to provide longer-term improvement.</li>
<li>Weight lifting. Research suggests the most effective way of treating muscle pain is low-intensity weight training.</li>
</ul>

Treating muscle pain

Applying heat and a little light resistance work will soothe your aching muscles

Fitness tips: how to treat muscle pain

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