ASPIRE To be different /

Healthy Work Habits You Can Start Today

hands-coffee-cup-apple

 

For most of us, work takes up the largest part of our day. From dawn till dusk, it is likely that we are doing something work-related. Even if we are only getting ready or on the commute home. For that reason, the way we treat ourselves at work has a profound impact on the way we feel overall. If we are engaged in bad habits and tendencies at work, this usually means they’re operating on a daily basis. It is remarkable how quickly an action becomes habit, whether positive or negative. Likewise, if we are making positive choices about our health and behaviour at work, we are probably practising them for five days a week! With such a wealth of tips and advice available on how to get healthy, it is easy to feel out of your depth. The best advice is usually to start small and simple with things you can sustain. Read on for some healthy habits that you can start right now!

 

Improve Your Posture

It can be particularly tempting to slouch at work, whether we are sitting or standing. Try to distribute your weight evenly across both feet. Stand up straight and ensure your shoulders are relaxed. Not only will you look more confident and professional, you will also help prevent backache and difficulties down the line. Posture is one of the areas that ages us the fastest. Improve yours today and you’ll notice that you are able to breathe more deeply and effectively too. Good posture looks better but improves oxygen and blood circulation too.

 

Get Fresh Air

It is not always possible to take long breaks during the working day, so make yours count. If you have the opportunity to get some fresh air, take it. Breathe deeply as you walk and allow it to refresh you. Walking helps keep our joints loose and our head clear. If it is not possible to get out during the day, is it possible to have a fresh air commute? There are sometimes incentives to walk or cycle to work. Investing in a bicycle could be the start of a whole new hobby! With a good lock and some affordable bicycle insurance , your new mode of transport will be safe and waiting for you at the end of the day. Studies show that when we are weary after a long day, some gentle exercise can help us unwind and even sleep better later.

 

Stay Hydrated

Whatever your line of work, there is no activity that doesn’t benefit from regular hydration. Contrary to popular belief, tea and coffee do not count. They both serve as diuretics, meaning that you are eliminating as much hydration as you take in! Stick to water or sugar free drinks. If your office doesn’t have a water fountain or cooler, why not campaign for one? Productivity and concentration are both shown to benefit from regular hydration. Even if your job is sedentary and more cerebral than active, hydration is just as important. A high proportion of our organs and body is made up of moisture, so it is important to replenish it. Start today!

 

ASPIRE To be different /

The Truth behind Building Muscle – by Mathews McGarry

2651904068_17e189d741_b

The truth behind muscle building

In order to stay in shape, it is recommended that you train every once in a while, mind what you eat and lead a healthy lifestyle in general. Still, if you want to bulk up and build some muscles there is a lot more to it than that. Some say that muscle building is a sport while there are others who claim it is no less than art. When you come to think about it, what you actually do here is sculpt your body as if it was a piece of marble in order to achieve the form of an Olympian. Unfortunately there are a lot of urban legends and myths about muscle building out there. For those willing and ready to embark on this endeavor here are some simple truths about muscle building.

 

Start slow

The most common rookie mistake when it comes to muscle building is digging right into the most rigorous of training right away. Once you first step into the gym, your body will need some time to get accustomed to the nature of these new exercises. This is why you should use the first one or two months for some light exercises that will serve as a foundation for any later training regime. The first few weeks are crucial, since with difficult training you can get burned out and a bit of easier training might bore you. It is however essential that you remember just one thing: the effort of molding your body is not a race, it is a marathon.

 

More strength, more muscle

The truth is that exercises that boost strength greatly differ from those that are done solely for looks. However this is not always so. Although this is not something everyone is willing to admit, there are a lot of guys out there relying on steroids and other muscle building hormones. Because of this, their training will greatly differ from yours. Just remember one thing: for you as a drug-free lifter there is one golden rule – more strength will get you more muscles. Try to enhance your general strength first and the long term results will turn out to be more than satisfying for both your looks and your health.

 

Be careful what you eat

When it comes to your eating habits, this is a double-edged sword. A well balanced and carefully organized diet can do wonders for your muscles. However, eating fatty food may have an adverse effect. A recent study conducted by Matt Hulver and other Virginia Tech researchers discovered that eating unhealthy food for just five days you can change the way your muscles process nutrients. This can be extremely harmful for your organism so make sure you don’t allow it to happen. It is often the best to ask for professional help, so visit a nutritionist and have him compose a proper holistic diet that will help you gain some muscle.

 

Proper supplementation

The fact that you won’t resort to muscle building hormones is an admirable thing indeed, however this does not mean that you are completely on your own. Proper supplementation may help you get your results quicker and be more content with them in a completely natural way. For example, whey protein powder is a great thing to consume before training and it is great if you want to burn fat, enhance muscle development and sate your hunger. If you are unsure about what to eat, which supplements to take, etc, you can always consult a personal fitness trainer, who will help you align your goals with your diet.

 

Make sure to take a day o ff

Regardless of how impatient you may be to get the results that you need, it is imperative that you rest properly after each and every training. By not letting your muscles rest after the training you will actually slow down their advancement. You should never skip your training but it is also paramount that you never skip your rest day either.

As you can see, there is much more to muscle building than simply lifting weights. Doing exercises properly is often more important than doing them with large weights and rest can sometimes be as important as the training itself. Start slow, build strength, eat properly and never be afraid to turn to supplementation for help. Most importantly, remember to arm yourself with patience since everything that is worth in life takes time.

 

Author

Image Mathews McGarry is passionate about many forms of strength training, and spent years lifting, dragging and flipping all manner of heavy objects. After graduating from the Faculty of Health Sciences, he started writing about his experiences, and sharing tips for better life at High Style Life and other health blogs. Follow him on Twitter.