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3 Fun and Unique Ways to Get Healthy in 2017

3 Fun and Unique Ways to Get Healthy in 2017

If you are looking to join the thousands of other people getting into the fitness frenzy in 2017, you may want to consider other ways to get fit that do not involve going to the gym.

Let’s face it, losing weight is the number one resolution that people make each New Year yet 80% of people who make a new year’s resolution fail to accomplish their goals.

We need to find creative and exciting new ways to stay fit.

Fortunately, I’ve discovered 3 unique hobbies that you could commit to trying in the new year that are not only fun and invigorating but will actually make you break a sweat.

1. Mountain Climbing

I know what you are thinking – way too extreme.

While there are famous mountains that are as high as 19,000 feet, beginners can start small and work their way up.

Believe it or not, getting into mountain climbing isn’t too hard and the learning curve can be shortened if you follow a few basic tips.

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First, you need to make sure that you have the proper mountain climbing gear. Any list of good climbing gear starts with a reliable helmet as falling debris and rocks are a constant danger.

Next, be sure to buy a good set of climbing shoes. As the primary contact between you and the mountain, your shoes are critical.

You should tailor your shoes to the type of terrain you are climbing. Some mountains require more flexible shoes with a good grip. Other peaks require shoes with attached spikes. Also, to prevent your feet from overheating and being damaged by your sweat, you should choose shoes which are breathable. This will help keep your feet warm and dry.

Furthermore, your climbing gear must include a comfortable and flexible harness. The harness will provide a point for attaching belay and safety lines. It’s important that you choose a harness that fits your body type correctly. A poorly fit harness can create damaging pressure on the underlying skin leading to blisters and other problems. Additionally, if the harness is not properly attached, it can create a safety issue and lead to accidents.

Finally, your backpack will serve as the centerpiece of your mountain climbing gear. It’s important to choose the right bag as there are many types. Some factors which might influence your decision are: how long you plan to be on the mountain, what gear you will be carrying, and how much weight you can safely carry. You should look for backpacks which have multiple storage pouches. These pouches provide easy access to frequently used items. You also want to be able to separate things to keep items safe and dry.

Wherever you choose to climb, having the right climbing gear will help keep you safe and add to the enjoyment of your experience. Choose wisely and make your time on the mountain as pleasant as possible.

2. Stand Up Paddle Boarding

Never heard of stand up paddle boarding?

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It’s actually the fastest growing sport in the world with over 2.8 million Americans who participated in 2014. Not only is SUP or Stand Up Paddle Boarding a rapidly growing hobby but it is also a fantastic way to get your exercise.

The only equipment that you need is a board, a paddle, and a personal flotation device to get out on the water – all of these can be found at your local Paddle Board Retailers.

The central question that you will face is whether to go to the lake, river or ocean.

Lakes are ideal for people that are new to Stand Up Paddle Boarding or just want to check out the wildlife. It is peaceful, calm and by far the most laid back environment of the three.

You can go to the shallow spots near the shore or dock to get the hang of climbing on your board. You will fall off a lot in the beginning, so it is nice to have a quiet place and still water to get the hang of it. Once you are up on your board, you will be amazed at the distance that you can cover during Stand Up Paddle Boarding.

Another beautiful thing about SUP is that you make almost no noise, so you can quietly approach wildlife and enjoy absolutely beautiful and scenic pictures!

Stand Up Paddle Boarding in a river ups the ante a bit which is where you really get a workout because you will have to hold your own against the current at all times. You will also have to be aware of potential obstacles such as rocks, sticks, and rapids and maneuver safely around them. When paddle boarding in the river, you will definitely want to wear a safety helmet to protect your head.

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The ocean is like an advanced course for SUP. That is one of the reasons that Destin Paddle Boarding is a popular destination for anyone that loves Paddle Sports. You are always challenged while boarding in the ocean. You have to be aware of boats and larger ships as well as surfers and swimmers.

The hardest part of paddle boarding in the ocean is, of course, the waves, but you can get into great shape fighting through the waters and have fun doing it. With a little practice, you will be up and paddling in no time.

Don’t forget the sunscreen because you will have so much fun that you may forget about potential sunburn until it is too late!

3. Paintballing

This final activity is one of my favorites because it is so fun, you barely realize how much running you do until it’s over and your body is tired and aching.

Paintball is a game of concentration, thrill, and skill.

The object of the game is simple: you are essentially shooting paintballs with compressed air guns at correct angles to strike the other players present on the ground.

The result is a messy experience with many laughs, achy sores and hundreds of burned calories.

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If you are paintballing for the first time it is recommended that you layer up on clothing and drink plenty of water.

You are essentially running away from your opponents for the entire duration of the activity so a healthy level of hydration is going to be very important.

By the time you are done, you will be exhausted but the amusement of the experience will make it worthwhile.

I listed only three activities but the options are plentiful. If you are looking to stay fit in the New Year there really is more that you can do that is much more fun than laboring on a treadmill or lifting the same weights week after week.

Getting in shape can be fun and if you focus on activities that you can actually enjoy which involve a steady about of movement and exertion on your body, it really won’t be that hard to achieve and maintain the body of your dreams.

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Sara Jane Adkins

Blogger at Natural Healthy Living

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

Reference

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