LEARN DEVELOP LIVE
Menu
Picture

Too Hot Outside?  How To Get Your Steps In!

18/7/2022

0 Comments

 
Picture
Image credit: Ketut Subiyanto from Pexels
Who doesn't want to spend more time outside now that we've hit the summertime?  With all good intentions, unfortunately not everyone is able to enjoy the sunshine outside and will cause some problems when they are trying to hit their steps target each day.  Despite the heat, there are some other ways of hitting your goals and missing out on your daily exercise.

MyFitnessPal has a blog post just for this...
0 Comments

Get in shape - Getting in shape on your own is not possible

11/4/2021

0 Comments

 
Picture
Image credit: Derick McKinney from Unsplash
So you want to get in shape. This is all you hear about on the news. You see your favourite actors on TV doing those "I will get in shape" commercials. These men and women will start tomorrow morning with a ton of fat on their face. They will put on lean muscles. They will then end the day with slimmer. Some of them will still have fat on their thighs. What are they doing with their hands? What is going on? It is not a diet, it is not a pill. These people are taking action and they are getting the results. Why? Because they have a plan that is set in motion by a vision. They have a game plan.

You are not going to get in shape on your own. You are going to get in shape on your partners game plan. You do not have to be perfect. You just have to be prepared. You need to know what you are doing. You need to have a game plan.

The game plan starts with you. When you say to yourself you are going to get in shape, you have to begin with you. You have to be 100 percent committed to it. You need to have an action plan to do it. You need to have a goal. You need to know when it is time to stop. You need to know when to continue. You need to set a date by which you will get in shape. Once you have that date, you need to execute the plan.

The plan is set, you know when it is time, you have an action plan set in motion, you have a date by which you are going to do it, you have a goal, you have your friend who is ready to help, now let's execute the plan.
0 Comments

The fundamentals of building muscle

7/4/2021

0 Comments

 
Picture
If you‘re trying to build muscle but are not quite getting the results you want, there are probably things you‘re doing wrong.

And while many people focus on meaningless things, such as following the latest muscle-building celebrity workout, or buying a weight-gain supplement, the more important things are being ignored.

For the goal of building muscle mass, you have to:

1. Eat big!
Establishing a caloric surplus will massively optimize your muscle gains.

The caloric surplus should be made up of good amounts of all 3 macronutrients - Protein, fats, and carbs.

The optimal daily intake forms at ~1g of protein per lb of bodyweight, ~0.45g of fat per lb. of body weight, and 3-5g of carbs per lb. of bodyweight.

2. Lift big!
If your workouts are not challenging enough, you‘ll have a hard time gaining muscle whatsoever.

For the goal of gaining bulk muscle mass, you should focus on challenging sets of 6-15 reps, which bring you close to failure.

This will create a good stimulus for growth, given that you consistently do sets that challenge you in a new way.

3. Recover well!
Though training big and eating big are the two detrimental factors for muscle gain, recovery is actually where the magic happens.

The two most important aspects of recovery are your sleep and the time frame between the separate workouts.

Generally, it is recommended that you sleep 6-8 hours per night and train each muscle group once every 3-4 days.

By doing all of the above, you will create a good muscle growth stimulus, grant sufficient nutrients & time for the body to recover and grow stronger.

This is how you gain muscle.
0 Comments

Top 5 Cardio Exercises (A Review) - Best Cardio Exercise

14/3/2021

0 Comments

 
Picture
Image credit: Gabin Vallet from Unsplash
If you want to achieve a healthy and toned body, it's important that you understand which exercises are effective and which aren't. Some exercises will actually help you lose weight and help the development of specific muscle groups. In case you're a bit confused about which exercises are good for which body fat levels, here are some of the top exercises that will help you get into shape.

1. Insanity: This is an extremely intense cardio exercise. However, it is proven to help you burn fat in a fast rate. This kind of exercise not only helps you lose the weight you want, but also helps you increase your metabolism. This particular exercise helps you to improve your cardiovascular fitness, increase your metabolism, and also reduce stress.

2. Sprinting: Sprinting is another great cardio exercise that helps you to lose weight in a speedy rate. Running for a short distance will also help your lungs become more efficient, reduce the risk of obesity and asthma, and will also increase your metabolism rate. It is also known to increase muscle mass.

3. Squats: This particular exercise helps you to lose weight with great intensity. You don't have to spend a lot of time to start seeing results. In case you want to increase your metabolism rate, you need to keep pushing yourself with this exercise. This exercise also works on your legs. They are the muscles that help you run longer, and you will also become more flexible.

4. Running Hills: This exercise has a great impact on your metabolism rate, and helps you burn fat at a phenomenal rate. Running up hills also helps you to develop your gluteus maximus. This is an area which many people neglect. They think that running doesn't work on this particular muscle group. Well, the fact is, this movement helps to develop glutes tremendously. Running up hills is another excellent cardio exercise, and helps you to lose weight in a faster manner.

5. Stairmaster: This particular exercise is said to work on the entire body. It helps you to develop muscle strength, and helps you develop heart muscle. The reason why it is considered as one of the great cardio exercises is because many people tend to gain weight slowly and gain heart muscle slowly. This exercise also gives you a good cardiovascular fitness. It helps you to lose weight in a faster rate, and also build muscles in a faster rate.
0 Comments

9 top tips for reaching your daily step goal!

1/2/2021

0 Comments

 
Picture
Image credit: Beth Macdonald from Unsplash
​Hitting the daily step goal is a big part of most people’s smart watch experience. The number is front and center when you look at the mobile app dashboard and it’s easily viewed on most devices, making it super easy to check your progress throughout the day. But coming up with a step goal and reaching it are two different things.
For most people, it takes effort to hit a step goal every day, Fitbit has some tips to help you reach your step goal over...
0 Comments

Is it ok to run everyday?

11/1/2021

0 Comments

 
Picture
Image credit: Photoholgic from Unsplash
If you've started running due to keeping yourself fit during lockdown or maybe it was your New Year's resolution for 2021, you might have questions about what might be your best approach.  Runner's World asks an expert to help keep you safe and away from the injuries...
0 Comments

Four ways to keep yourself motivated for a healthy lifestyle

20/12/2020

0 Comments

 
Picture
Image credit: congerdesign on Pixabay
We’ve all faced times where no matter how hard you try, you just can’t stick to a healthy routine. Just thinking about exercise or cooking a healthy meal can be daunting, and with fast food being, well, fast, it’s not difficult to see why so many struggle to stay motivated with a healthy lifestyle. ​
It happens to everyone, there probably isn’t one person who can say they have never had a period of time where they have had some time away from eating right and exercising as often as they should. 

Finding the motivation to look after yourself doesn’t mean that you need to spend hours in the gym or spend one day a week prepping healthy meals, you can do it so much easier. 


Let’s have a look at some of the ways you can stay motivated below: 


Give Yourself A Real Reward

No, this doesn’t mean eating an entire cheesecake after a run, it’s about giving yourself something that is going to help you get closer to your goals. Why not indulge in an episode or two of your favourite tv show or reading about the
Association of Naturopathic Practitioners after your workout, to enable your muscles to recover? Or treat yourself to a massage after two or three weeks on track with your exercise routine. After you have eaten a healthy meal, reward yourself with some self-care such as taking a hot bath or home spa-treatment. 


You are trying to live a
healthier lifestyle, so the best thing you can do is to stop rewarding yourself with junk food, one of the main causes of a bad diet. Exercise will slowly become a habit, and your motivation will grow as you reward yourself in a positive way. 


Set Yourself A Commitment Contract 

We can make a promise after promise to ourselves, however, research shows us that we are more likely to eat well and exercise when we make the commitment to some one else such as our family or friends. Why not set a contract with your family to state you will workout three times a week for 30 minutes and that you will cook at least one healthy meal each day so you can be healthier for them?


Turn Your Workouts Social 

In the world of today, it is very common to see people using social media as a way to stay accountable for their progress or commitment to living a healthy lifestyle. Whether it’s sharing their weekly weigh in, showing progress pictures, showing methods of exercise, or sharing pictures of your food, sharing them on social media may be a good way to keep you on track.


Always Remember The Why

There is going to be a reason why you want to live a healthier lifestyle, so, remember what it is when you feel yourself slipping. Whether you’re doing because you’ve gained a little weight over Christmas or through pregnancy, or you’re trying to minimise the risks from an underlying health condition, always think back to the reasons why you are making changes. 


Remember changes aren’t going to happen over night, therefore, you shouldn’t expect them to. Don’t give up at the first hurdle, in fact, don’t give up at the tenth. No one said that making changes towards a healthy lifestyle was easy. Do you have any tips on how to you can stay motivated? Please share them in the comments below.

0 Comments

Why you shouldn’t be ‘running off’ calories this Christmas

18/12/2020

0 Comments

 
Picture
Image credit: photoholgic on Unsplash
There is a good chance that you may have over indulged the last few days and need thinking that you need to work off all those treats.  Runner's World spoke to a sport and eating dietician about how running should never be a validation of what you eat, at any time of year.  You can find out more here...
0 Comments

31 ways to reduce stress in your life

6/12/2020

0 Comments

 
Picture
Image credit: Kike Vega on Unsplash
Wellness and stress-busting pretty much go hand in hand, so it’s fair to say we could all benefit from a bit less stress. Thankfully, there’s more than one way to make that a reality. In fact, myfitnesspal.com have counted 31 ways to reduce stress and put them together in this list...
0 Comments

Nine reasons why you’re not losing weight

24/11/2020

0 Comments

 
Picture
Image credit: Total Shape on Unsplash
If you think you're doing enough exercise and eating healthily but you're struggling to lose weight then join the club.  So many of us think we're ticking all of the boxes for burning fat - and not getting any returns for our effort.  The Sun has a guide to help you get those bad habits gone..
0 Comments

Fitness challenges for every age from 20 to 80!

13/11/2020

0 Comments

 
Picture
Image credit: Lisa Wall on Unsplash
For many people, fitness is not about attempting to sculpt a chiselle six-pack or being able to run a marathon in under three hours. It’s simply about staying in good nick. Being able to say, without crossing your fingers, that you are a reasonably healthy adult.  Coach Magazine has the perfect guide to keeping yourself fit regardless of how old you are!
0 Comments

Exercise with friends using these online workouts!

12/11/2020

0 Comments

 
Picture
Image credit: Airam Dato-on
We all got into home video workouts during the first lockdown. It was a novel way to train and then there was the phenomenon of Joe Wicks’s PE lessons on YouTube providing daily motivation to get moving. However, unless someone in your household joined you, following online video workouts can feel a little lonely, especially if your fitness routine once revolved around meeting friends at group exercise classes. Use these two services to work out with your friends remotely.  Coach Magazine has more...
0 Comments

Unexpected benefits of low-impact workouts

4/11/2020

0 Comments

 
Picture
Image credit: Talaviya Rahul on Unsplash
Low-impact activities like swimming, cycling and weightlifting are often touted for their joint-friendly properties, but low-impact workouts have more to offer than just being easy on your joints — a lot more, according to fitness experts.  myfitnesspal has 11 benefits to having a low-impact workout!
0 Comments

Does exercise improve mental wellbeing?

19/10/2020

0 Comments

 
Picture
Image credit: Free To Use Sounds on Unsplash
We all know about the physical benefits of sports and exercise.  If you want to build muscle, you lift.  If you want to improve aerobic fitness, you might want to run…  What do you do when you’re struggling with your mental well-being?  myprotein.com has the stats on this one...
0 Comments

What time should you stop eating at night to lose weight?

2/9/2020

0 Comments

 
Picture
Image credit: Evieanna Santiago on Unsplash
With the increased popularity of intermittent fasting, what the ideal time is to stop eating at night has been hotly debated. For many years, R.D.s have been urging weight-loss clients to eat dinner earlier and stop snacking a few hours before bed. It seemed like a no-brainer, but researchers from Brigham Young University decided to put the theory to the test.  Runner's World has the insight on this one!
0 Comments

How increased screen time is affecting your mental health

27/8/2020

0 Comments

 
Picture
Image credit: Unsplash
A recent study found that people who reported lower levels of exercise during Covid than previous exercise habits also reported a decline in their mental health.  You can read more over at Runner's World...
0 Comments

17 Expert Weight-Loss Tips!

25/8/2020

0 Comments

 
Picture
Image credit: Derick McKinney on Unsplash
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.  Coach Magazine has the full guide for you...
0 Comments

How to get fit fast!

14/8/2020

0 Comments

 
Picture
Image credit: Jennifer Burk on Unsplash
If you’ve started to notice that you get out of breath after one flight of stairs, it’s time to work on your fitness. The good news is that it won’t take that long to improve no matter what type of exercise you choose. Think a month or two, if not a few weeks, although of course some disciplines will help you improve faster than others.  Coach Magazine has the full story!
0 Comments

10 reasons why you're always feeling hungry!

13/8/2020

0 Comments

 
Picture
Image credit: Artem Labunsky on Unsplash
Feeling hungry is a normal part of life and is a signal that your body is lacking the energy it needs to function to its highest ability.  Most people tend to get hungry before their next meal and hunger can also be increased if you've done more exercise than usual.  The Sun has 10 reasons why!
0 Comments

Should you do 10,000 steps a day?

27/7/2020

0 Comments

 
Picture
Image credit: Andres Urena on Unsplash
There is a myth that people should try and do 10,000 steps a day to keep themselves on a healthy track but do you really need to do that many?  Fitbit.com has the views!

You can also find a very in depth guide on why walking is good for you over on moccasinguru.com.
0 Comments

8 Strategies to Boost Weight Loss

26/7/2020

0 Comments

 
Picture
Image credit: Renee Fisher on Unsplash
Weight loss is more than just calories in and calories out — other factors such as quality of sleep, stress levels and a positive mindset can influence the number on the scale. The latter is important because approaching weight loss with a rock-solid mental game not only sets you up for success to lose weight, but it’ll also help you keep it off long term.  myfitnesspal.com has the theories...
0 Comments

From couch to kettlebells!

4/7/2020

0 Comments

 
Picture
Image credit: Limor Zellermayer on Unsplash
Of all the roles life has carved out for me, this one has to be one of the most unexpected.
But sharing my DIY lockdown kettlebell regime on social media, primarily for the purposes of self-motivation, has resulted in an avalanche of requests for help and support for others - mainly women - wanting to do the same.  BBC News has the Covid-19 story...
0 Comments

Why is running harder during lockdown?

2/7/2020

0 Comments

 
Picture
Image credit: Nathalie Désirée Mottet on Unsplash
Home schooling. Constant hand washing. Social isolation. These past few months have been enough to move a Zen Buddhist to distraction. So if you’ve found your running workouts tougher than normal, that’s understandable.  A new study in Medicine & Science in Sports & Exercise found that just 45 minutes of stress can impair subsequent running performance.

Runner's World has the full story..
0 Comments

Why Exercise is Good for Your Immunity

24/5/2020

0 Comments

 
Picture
When it comes to reducing your risk of getting sick, you can’t beat washing your hands and not touching your face. But something you already do is also helping to keep your immune system in top condition so it can better fight off all viruses: working out.  Fitbit.com has the good word...
0 Comments

How much walking to lose weight?

7/5/2020

0 Comments

 
Picture
Regardless of your age or level of fitness, walking is possibly the easiest form of exercise, but for those of you who want to loss weight, just how much do you need to do to lose weight?  myfitnesspal.com may have the answer for you..
0 Comments
<<Previous

    Author - Chris

    Author, Editor, Creator of Learn Develop Live

    Archives

    July 2022
    April 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    August 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018

    Categories

    All
    Alcohol
    Angela Gerzanics
    Anxiety
    Attitude
    BBC
    Bbc.co.uk
    BBC Health
    BBC News
    BBC Sport
    Bed
    Bedtime
    Bethany Duffield
    Betina Gozo
    Body
    Bodybuilding
    Body Building
    Body Clock
    Body Fat
    Boots
    Breakfast
    Brett Phillips
    British Heart Foundation
    Burnout
    Calories
    Cardio
    Career
    Careers
    Careers Advice
    Children
    Chris
    Chris Jaggs
    Christmas
    Christmas Party
    Clock
    Coach
    Coaching
    Coach Magazine
    Coffee
    Coronavirus
    Covid
    Cristiano Ronaldo
    Cycling
    Depression
    Detox
    Diet
    DoYouDoYoga.com
    Dream
    Drunk
    Emotional Health
    Energy
    Entrepreneur
    Entrepreneur Europe
    Exercise
    Family
    Fast Company
    Fast Food
    FDA
    Fear
    Fit
    Fitbit
    Fitness
    Focus
    Food
    Foodie
    Football
    Forbes
    Friends
    Fun
    Gardens
    Gf
    Goals
    Gym
    Happiness
    Happy
    Hard Work
    Health
    Health Check
    Healthline.com
    Healthy
    Heat
    Heathy
    Heatstroke
    Holiday
    Home
    Immune
    Immune System
    Inspiration
    Inspirational
    Inspire
    Inspired
    Inspiring
    Iveeapp
    Jaggs
    James Ward
    January
    Job
    Job Hunt
    Joe.co.uk
    Juventus
    Kettlebells
    Key
    Kids
    LADBible
    LDL
    Learn Develop Live
    Legs
    Leon Creaney
    Lexi Reed
    Life
    Light
    Lockdown
    Louise Hazel
    Lunch
    Magnesium
    Mcdonalds
    Men
    Men's Health
    Mental
    Mental Health
    Miles
    Mind
    Mindfulness
    Mindset
    Mirror
    Moccasin Guru
    Morning
    Motivate
    Motivated
    Motivating
    Motivation
    Motivational
    Motivator
    Muscle
    Myfitnesspal.com
    Myprotein.com
    News
    New Year
    New Years Resolutions
    New York Times
    Night
    Nightshift
    Nike
    Nutrition
    Overthinking
    Parenting
    Park
    Parks
    Party
    Perspective
    Plants
    Podcast
    Poo
    Positive
    Positivity
    Prince William
    Procrastination
    Productive
    Protein
    Pyure
    Quartz
    Relaxation
    Ronaldo
    Run
    Runners World
    Running
    Sabotage
    Salt
    Seasons
    Shoes
    Sky News
    Sleep
    Sleepy
    Snack
    Snore
    Snoring
    Soccer
    Social Media
    Sport
    Steps
    Stress
    Stretch
    Success
    Sugar
    Summer
    Sun
    Sunshine
    Swimming
    Takeaway
    Tasha Frampton
    Tea
    The Mirror
    The Muse
    The Sun
    Tony Robbins
    Train
    Trainers
    Training
    UNILad
    University Of Nottingham
    Vitamins
    Walk
    Walking
    Water
    Weather
    Weight
    Weight Loss
    Weights
    Weight Watchers
    Wellness
    Winter
    Women
    Women's Health
    Work
    Working
    Workout
    Work Place
    World Mental Health Day
    Yoga
    York Rehab

    RSS Feed

Privacy notice

Website Terms of Use

Website Disclaimer

Cookie Policy

This site is not a part of the Facebook website or Facebook Inc. Additionally, This site is NOT endorsed by Facebook in any way. FACEBOOK is a trademark of FACEBOOK, Inc.
Copyright © 2021
  • Home
  • Work With Chris
  • Book Your FREE LDL Power Call
  • Escaping Retail
  • Home
  • Work With Chris
  • Book Your FREE LDL Power Call
  • Escaping Retail