Healthy Living Tips for the City Slicker

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For those of you who are new to this blog, I was born and raised in a city. When I was growing up, I was obese. I had three layers of belly fat, two rings of arm flabs, and some thigh rings. This was due to the fact that I couldn’t get the chance to jog around the city because my mom wouldn’t permit it. When I reached college, I dropped the weight because there was plenty of opportunity for me to exercise. 4 years after college, I moved back into the city and started growing fat again. I had to stop this vicious cycle and for 6 months, I succeeded in not only losing weight but from becoming fat again.

Here’s what I did.

First find a local gym. It doesn’t matter if it’s a fancy gym or an iron gym. When I was a kid, my mom wouldn’t dream of sending me out to exercise, so I grew fat. But now that I am a grown man, the gym is a lifesaver. It gives you an avenue to safely lose weight indoors and you can even ask someone to help you come up with an effective training program.

saNow, if indoor exercises are your thing and the gym is like a couple of hours away, don’t sweat it. you can do a lot of exercises indoors, provided you have the necessary equipment. You can do exercises like the P90X or other forms of HIIT or High Intensity Interval Exercises. This is to get your blood flowing, your muscles working, and your butt sweating. You can find beginner programs on the Internet, but you need to make sure that you familiar with the exercises involved and the proper form. Otherwise, you’re just going to invite injury and send yourself to the emergency room.

On the topic of indoor exercises, most people would fit their apartments or condominiums in the city with their own mini gym. It’s pretty expensive, but it’s an investment that you can risk provided you have the space. I have a buddy of mine who lives in an apartment upstate in Toronto and he purchased a customized squat rack, benches, and a few barbells with plates. He also got kettlebells and dumbbells. The setup was intended for a small room, no bigger than a standard master’s bedroom, and he was able to carry out most of his workouts effectively right in his own room.

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What good is your exercise without proper nutrition? It’s tempting to go out and eat in different fast food chains every single day, but if you’re going to lose weight while you’re in the city, you need to resist the temptation. Go to a market where you can buy fresh produce. Take the time to make your own food. There are many recipes for healthy living that you can find online that will not require you to be a Master Chef. I found some of the best recipes from www.bodybuilding.com and it only takes me 10 minutes to prepare them.

Leatherhead Football Club – History

The Leatherhead Football Club was born out of a merger between Leatherhead Rose and Leatherhead United back in 1946.

hgk But some research done by Graham Mitchell and David Johnston showed that the formation of the Leatherhead Football Club can be traced back to the time when the Leatherhead Rose was formed back in 1907. The records from the Surrey FA showed that the Leatherhead Football Club’s centenary was way back in the 2007-8 season.

The first clubs were formed back in 1896, followed 21 years later by the Leatherhead Rose. It was later established as a team drawn from the Leatherhead Common. The Dorking and District League was formed in 1909 and before its formation, the Leatherhead Rose played a few friendlies. When the league was formed, they became the first League champions. However, the League shut down between 1914 and 1919 when the Great War happened. During this time, four players from the Leatherhead Rose and one committee member were killed. One prominent family from the Leatherhead Rose sent out 7 brothers to the war, 5 of whom were killed and the 6th lost a leg. The only brother that survived the war continued his career in 1919-20 when the Rose became the champions again. By 1920, the Leatherhead Rose joined the Kingston and District League. They won the League championship 3 times. The last time they won was back in 1938-39.

Meanwhile the Leatherhead United was formed in 1924 and won Division one of the Sutton and District League in 1925-26. They ended up in third place in the Sutton and District Premier League, coming close behind the Leatherhead Rose. They became champions in 1933-34 when they joined the Surrey Intermediate League, but they were relegated after a terrible season in 1937.

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When the second War ended, the two teams met in May 27 1946 and the Leatherhead Football Club was born. The two clubs pooled their resources and elected three former Rose officials and two United officials as the club’s officers.  

The Beautiful and Manly Benefits of HIIT

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In a previous article, I mentioned something about HIIT or High Intensity Interval Training and how you can do this at home to help you lose weight. Now, HIIT focuses on long and sudden bursts of intensity followed by a shorter period of rest. A good example is when you jog. When you do HIIT, you can sprint for 1 minute and walk for 30 seconds. After walking, sprint again. This will not only leave you gasping for air, but it will effectively build up your cardiovascular endurance. But what else can HIIT offer?

HIIT is efficient. For people who’re gimped on time to go to the gym, you can do HIIT exercises for as little as 15 to 30 minutes anywhere. If you only have the mornings to jog around the block for 20 minutes, make the most out of it. Do some HIIT. Start off with a 2 minute warm up walk then sprint for 1 minute and then walk/jog for 30 seconds. The more you do this, the more your endurance will build up.

HIIT burns more calories. This is because HIIT pushes your body into a faster repair cycle. Let’s focus on another exercise. HIIT push-ups can be done differently. I prefer doing push-ups non-stop for a period of 30 seconds or till I hit failure then rest for 30 seconds. I do this for 4 to 5 more cycles. The muscles, when pushed into exerting more, will go into a state of hypertrophy after exercising. The old muscle fibres are torn during the workout, only to be replaced by newer and thicker muscle fibres after. When you build muscle, you lose fat. On top of that, it helps you become stronger.

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HIIT helps you become healthier. HIIT pushes your various systems to the limits. Your cardiovascular endurance increases and it helps your heart pump blood faster to the different parts of your body. When healthy blood continues to circulate, your organs are revitalized and healthier in the process.

HIIT helps you feel good. Exercise is always an effective stress reliever and HIIT happens to be good at it. Intensity requires focus and focus on intensity would allow you to take your mind off of stressful things.

But before doing any of the HIIT programs you find on the Internet, make sure that you are fit enough to do them and that you know the proper form for the exercises involved. You don’t want to end up with a torn rotator cuff because you did the push-ups wrong or with a herniated back because of the way you did squats.

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