Running Your First Marathon – Motivation and Training Tips

Listen ladies and gentlemen, you need to run a marathon.

Even if you do not see yourself as a runner, or consider running to be a tool in your bag of exercises, you simply must run a marathon.

The truth is, we are all runners. Yes, even you|! We evolved to be runners.

It is as the original anti-establishment, carve-your-own-path hipster, Ralph Waldo Emerson said, “First be a good animal.” To be a good animal, you must run, just like all of the two-and four-other legged animals do. For millions of years, our ancestors ran to eat, to not be eaten, and to have fun. You cannot get around the fact that running is in your DNA. Let’s not deny science.

Let’s run and live as we were meant to.

The Marathon Is THE Gold Standard Running Achievement

The 26.2 miles of the marathon are a challenge.

The marathon distance was set 2500 years ago when Pheidippides ran approximately 26 miles to get to Athens to share the great news that the invading Persians had been defeated.

Ever since, this race length has become the touchstone that connects everyone who completes a marathon with that original running Greek Major Boss MoFo.

When you do a marathon, you are plugging into that historical power!

Running Is the Ultimate Human Sport

The act of running is simple.

This is something we understand even as children. Watch a group of children outside, and you will see that they love to run. Most adults have forgotten just how natural and fun running can be. When you challenge yourself to prepare for your marathon, you will rediscover your inner child along with the primal joy of running.

Running a Marathon Will Kick You Out of Your Comfort Zone

Preparing for a marathon will boot you right out of your comfort zone.

Imagine how powerful of a kick you will get from completing a marathon? When is the last time you truly challenged yourself? Do you really want to be living the exact same life six months from now?

No, you do not. Start running now!

Benefits Reaped from Running a Marathon Will Touch Every Aspect of Your Life

The Groom+Style Team first heard our favorite mantra, “discipline is freedom,” on US Navy Seal Jocko Willink’s podcast.

It means that as you are better able to control your energy, thoughts, and actions, the better your life will be and the more freedom you will have to live your life YOUR WAY.

Preparing for a marathon is one of the best ways to build self-discipline.

The shortest training program for a marathon typically lasts between 18 to 20 weeks. This means that for four or five months, you will be putting on your running shoes four to six times a week and heading out the door for a run. That is discipline.

As you strengthen your will in one area (running races in this case), you will soon learn that this newly acquired strength will improve your life in other areas. For example, once you get into the routine of going for long runs on Saturdays, your habit of going out drinking with the lads and lasses from the office on Friday evenings will lose its charm.

Moreover, your newly found self-discipline will thread its roots into parts of your life that have no connections to running whatsoever.

For example, if you have earned a bad reputation at work for continuously arriving late, you may find you can build a new reputation as being the person who arrives 10 minutes early each day simply by deciding to do so – just as you decided to run a marathon.

The great Scotsman William Barclay wrote, “Endurance is not just the ability to bare a hard thing, but to turn it into glory.”

We will not lie and say that training and running a half or full marathon is easy. It will SUCK at times, but it is that suckiness of the running race experience that is one of the primary reasons you must become a marathon runner. Once you are an “official marathon runner” every other challenge in your life will seem more manageable.

The confidence you will obtain from finishing that 26.2 miles will flow through to all areas of your life!

Get Fit

We forgot to mention that training to run 26.2 miles will make you fit!

Fat will melt off your body with each running step you take, while you strengthen your central nervous and cardiovascular systems.

Being fit is wonderful, but for many runners it is all of the other positives that are realized by setting and reaching goals again and again that really draws them to running day after day.

How to Complete Your First Marathon Even if You Have Not Run a Single Step in Years

In 2015, according to Running USA, 509,000 runners completed marathons in the United States.

If all these people ran a marathon, surely, with a bit of training and the right running program, you too can complete a running race.

One of the keys is to find the right marathon running program and marathon for you!

Marathon Running Programs

Jeff Galloway, a former member of the USA Olympic running team, has had great success training people from all walks of life to complete half and full distance marathons. For true beginners, he suggests a walk/run method that focuses on time-on-feet instead of distance.

His website is loaded with great information on training for your first half or full marathon.

The walk/run method is especially effective for runners who are starting out.

Depending upon your current abilities, you may start out with a ratio as easy as 10 seconds of running followed by 30 seconds of walking for a prescribed period. If you are fairly fit, your starting run/walk ratio may be something around four minutes of running followed by 30 seconds of walking.

The key to this method is starting the walking intervals before you begin feeling tired.

Marathon Training Programs on your Phone

There are some very effective and user-friendly apps for both iPhone and Android phones that you can use to train for your first half or full distance marathon.

One of the best is the Marathon Trainer app, while the incredible training website MapMyRun has a wide variety of run training apps for races of different lengths. Another product that might assist you on your path to becoming a marathon runner is a gps running watch.

Going Farther – Staying Healthy, Injury Free and Avoiding Burnout

As the weeks roll by, you will want to run further and further.

Be careful when adding distance to your weekly totals. The rule of thumb is to increase your weekly mileage by no more than 10% a week for three straight weeks, then take an easy week during which you decrease your weekly total by 10-20%. An example would be:

● Week 1: 10 miles
● Week 2: 11 miles (a 10% increase)
● Week 3: 12 miles (a 10% increase)
● Week 4: 10 miles (a 20% decrease)
● Week 5: 13.5 miles (a 10% increase from week 3)
● Week 6: 15 miles (a 10% increase)
● Week 7: 16.5 miles (a 10% increase)
● Week 8: 13 miles (a 20% decrease)

By increasing your mileage at this pace, then backing off every four weeks, your body has time to adjust to the new workload and stay injury free.

The other key to avoiding injuries is ensuring that you take care of yourself while you are not running. This means you need to stretch two or three times a week, and perhaps get a sports massage every couple of weeks or once a month.

Doing a Yoga class every now and then is a great complement to the stresses running can place on your body. Listen to your body, and take care of budding issues before they bloom into problems that keep you off your feet for weeks or even months.

It is beyond the scope of this article, but you will also need to pay close attention to your dietary requirements and protein intake, to help you reach your goal of running a marathon.

Long Slow Distance

Hang around distance runners long enough and you will hear about the magic of LSD-Long Slow Distance runs. Weekly or biweekly LSD runs are the most important runs you can do while training for your first marathon.

By the end of your training program you should have run at least one LSD run of 20 miles or more.

Finding the Right Marathon for You

There are thousands of marathons on the marathon calendar each year.

To find the right event for you, look for marathons that are within your budget; easy to enter as some running events fill within minutes once registration opens; have achievable cut-off times; are on similar terrain and elevation on which you train; in mild or cool climates; and have aid stations every few miles.

Finding Additional Motivation

Following a documented running program will keep you motivated, as once plans are written down, they seem much more real than if we just kept them in our heads. Make sure your running program is laid out in full in your phone, posted on your fridge, or written in your training diary.

Make it real!

In addition, there are running groups and clubs in just about every city and town in the world. Running with friends or groups is a great way to get yourself out on those days you just don’t feel like it.

It’s also a great way to meet people after getting out of college.

Newcomers to the sport have had success motivating themselves by raising money for a cause they believe in. Do you have any causes you are passionate about? If so, this can make the run about more than yourself, which is one of the most powerful ways to stay on track.

Bottom Line to Completing Your First Marathon Distance Race

You do need to run a marathon. Completing a marathon is an accomplishment that will impact all areas of your life, and a feat that will stay with you forever.

If it turns out that you genuinely enjoy running, this bucket list accomplishment will have given you an enjoyable activity that you can continue to share with your friends, partner, and children.

If you really get the long distance running bug, just keep in mind that an ultra marathon is just five miles longer than a marathon (31 miles). How would you like to be an ultra marathoner? Yeah, that’s what I thought. Let’s get running.

Before Starting

As always, you must remember to review your plans and your current health status with your doctor before starting any new workout program.

The endless parade of fitness advice in the media can make staying in shape seem more complicated than it should be. In reality, the basics are fairly simple. You don’t need to spend hours in the gym, load up on nutritional supplements or splash out on anti-aging treatments. Taking care of just a few key issues can have dramatic benefits for your appearance. Even better, many of the things that keep you looking good also contribute to better health overall.

1) Nourish Your Skin From Within

To stay smooth and maintain a healthy glow, your skin needs plenty of good fats. Monounsaturated and polyunsaturated fats contain the essential fatty acids (omega-3s and omega-6s, which it should be noted can be found in greater quantities in grass fed products) needed to build skin cells and other cells. Get these skin-nourishing fats by eating more vegetable oils like olive and peanut oil, cold-water fish like salmon and herring, avocados, and poultry. Your heart will thank you, too. Following a diet rich in healthy fats cuts your risk of cardiovascular disease.  To learn more read the art of skin care.

2) Reign in the Refined Carbs

Despite what the popularity of low-carb diets may lead you to believe, carbohydrates aren’t the devil. What leads us astray are too many refined carbs. Besides being nutritionally void, these highly processed foods also increase your risk of packing on belly fat. A dietary study published in the June 2003 issue of the American Journal of Clinical Nutrition found people who ate the most refined carbs gained the most abdominal fat. That matters because fat around your midsection raises your risk of chronic disease more than fat elsewhere on your body. Study participants who ate the typical American “meat and potatoes” diet gained the most total weight, but the fat was more evenly distributed and therefore less of a health threat. So ditch the white bread, white rice, pastries, and soda and opt for whole, minimally processed foods instead. Whole-grain bread, fresh veggies, and hearty bean soups provide real nutrition and help keep your waist trim.  Better yet take control, and make your own bread at home – it has never been easier with these top of the range bread makers.

3) Muscle in

Just being a healthy weight doesn’t guarantee you’ll look fit. Lean muscle mass is what fills out your frame and gives you an attractive physique. Strong muscles also help you carry yourself better, so you’ll appear healthier and more confident. At minimum, shoot for two total-body workouts each week. That means picking at least one exercise for each major muscle group and performing 1 to 3 sets of 8 to 12 repetitions per exercise. If you don’t have access to weight lifting equipment, go with bodyweight exercises like push-ups, squats and abdominal exercises.

4) Picture-Perfect Eyes

Bright eyes are a classic sign of good health, but lack of sleep, long hours on the computer, and dry indoor air can leave you with puffy, red eyes that look anything but healthy – a humidifier can help to reduce dry indoor air. To protect your eyes from damage, diet is your first line of defense. Get plenty of eye-supportive vitamin A from dairy products like milk, cheese, and butter and from orange, yellow, and dark green vegetables and fruits. Vitamin E from vegetable oils, nuts, and seeds is another important nutrient for healthy eyes. Healthy fats come into play here, too. Dietary omega-3 fatty acids are proven to help with dry eye syndrome.

Wear sunglasses to defend your eyes from bright sun and harsh wind. Applying sunscreen under your eyes might seem like a good way to stave off wrinkles, but be cafeful which brand you choose. Most sunscreens contain skin-drying alcohol. To protect delicate under-eye skin and minimize drying, stick with sunscreens that are free from alcohol and list only zinc oxide or titanium dioxide as the active ingredient. Indoors, go easy on the heat and air conditioning. Too much of either dries out your eyes and your skin.

5) Put Your Heart into it

You don’t necessarily need to run a marathon, but even if you don’t have a weight problem, cardiovascular exercise should still be part of your daily routine. Regular workouts not only hold off excess weight gain, they’re also critical for keeping your heart and lungs in top form. When your cardiovascular and respiratory systems are in good shape, you’ll be more energetic and alert, which is always attractive.

Thirty minutes of moderate-intensity exercise a day is the minimum you should aim for. If you can fit in an hour or so, you’ll get even greater health benefits. A moderate-intensity cardio workout should raise your heart rate noticeably and leave you a little out of breath. Brisk walking or biking, vigorous sports, fast ballroom dancing, and even raking leaves all qualify.

6) Save Your Skin

Harsh cleansers don’t clean you better than gentle ones, they just damage your skin more. Chemical-laden soaps strip your skin’s natural oils and cause irritation, leading to dry, rough skin that looks old before its time. For healthier skin, wash with mild natural soaps and warm (not hot) water, and look for natural skin care alternatives. Look for soaps free from artificial colorants and fragrances. Bar soap’s fine for your body, but for your face, choose a mild liquid variety like liquid Castile soap. You might also want to give your lips attention, as they might have their own needs. Liquid soap is less drying and helps maintain your skin’s natural pH balance, leaving you with smoother skin and fewer breakouts.

7) Perfect Your Posture

Nobody looks good slouching, but poor posture is an easy habit to fall into. It affects more than your looks, too. Over time, bad posture weakens your back and abdominal muscles, making it increasingly difficult to stand tall. A few simple exercises like bridges, side leg lifts, and wall angels can pull you out of your slump.  For a real improvement look into yoga or pilates – and if you want to fully commit to pilates then purchase a high quality pilates reformer.

To perform wall angels, stand four inches from a wall with your lower back against the wall and your feet shoulder-width apart. Raise your arms and rest the backs of your forearms against the wall. Move your arms slowly up then down again in a small arc without lifting your elbows away from the wall. Repeat 10 times.

8) Get Your Rest

It’s easier said than done, but sleeping enough is vital for your health. Chronic lack of sleep can trigger a cascade of physical and psychological health problems ranging from impaired concentration, to heart disease and high blood pressure. Many people get by fine on 7 hours of sleep a night, but with any less than 6 hours you’re putting your health at risk. If you’re having trouble falling or staying asleep, you may need to make some lifestyle changes like avoiding heavy meals and exercise around bedtime. A natural sleep aid like valerian, passionflower or melatonin may also help. Noise keeping you awake at night? Try a white noise machine that generates soft sounds to mask disturbances like barking dogs, traffic, and up-all-night neighbors.

9) Take Care of Your Hands

After your face, your hands are one of the first things people notice about you. This goes for guys, too. Clean, evenly trimmed nails do a lot for your overall appearance. Moisturizing helps keep your hands looking good, but you can skip most hand creams. Commercial hand lotions are often little more than chemical soup. For healthy hands, apply a natural moisturizer like pure almond oil, coconut oil or Shea butter after washing your hands or showering. To ward off age spots on the backs of your hands, apply sunscreen before you go out.

10) Dress For The Body You Have Now

There’s no reason to deprive yourself of a great wardrobe because you’re not in the shape you want to be. Hiding under drab, baggy clothes makes it all too easy for you to ignore your body. Take pride in your appearance, though, and you’ll find inspiration to take better care of your body and health. Invest a little time in learning what styles and colors show your natural assets in their best light. Choose clothes that are comfortable and that you enjoy wearing. Smooth those legs and bikini line off with a clean shave. If you know you look well put together, you’ll feel better and have more confidence.

Optimal nutrition, regular exercise, and sufficient sleep are the foundation of great looks. Even if you don’t have the best habits right now, you don’t need to make major changes to see results. Get started by cutting back on the refined carbs you eat, going for a brisk walk after work or just switching to a more skin-friendly soap. Once you start to see improvements, you’ll have even more motivation to stay in shape.

References:

“American Journal of Clinical Nutrition;” Dietary Patterns and Changes in Body Mass Index and Waist Circumference in Adults; PK Newby, et al; 2003.
http://www.ncbi.nlm.nih.gov/pubmed/12791618

United States Department of Agriculture: Watch Your Waistline: Your Health May Depend on It!
http://www.ars.usda.gov/is/ar/archive/jun04/waist0604.htm — waist, diet

If you’re the type of person who needs to keep up with fitness trends, you’re sure not to have missed juicing. Drinking a variety of nutritious juices is promoted by health specialists everywhere. They say it’s one of the healthiest ways to get all the vitamins, minerals and other nutrients you need. They say that juicing fruits, vegetables and other foods extracts more nutrients from them.

If you want to get on board with the trend, you need to buy a juicer. You would think that a kitchen appliance that extracts juice wouldn’t be too complicated. However, like any appliance, there’s much more to juicers than you might think at first.

You’ll find a broad range of juicers on the market, and each one has its pros and cons. Some juicers are better at preserving the nutrients in the juice they produce – but might also take longer to juice anything. Others can handle whole fruits or vegetables, so you can save time on chopping. 

Anyone who wants to start juicing as part of their healthy diet needs to ask some key questions. Think about how you’re going to get a juicer that’s perfect for your lifestyle and your health goals.

Keep reading the buying guide below to find out what type of juicer best matches your requirements or skip straight to Groom+Style’s list of the Top 5 Best Juicers.

Speed or Maximum Nutrient Extraction?

The first thing you need to ask yourself is whether you’re looking for a fast juicer.

Or do you want one that extracts as many nutrients as possible?

There are currently four main types of juicer you should take a peek at. You can then get into those made for specific foods. It used to be that just two primary types were the most popular on the market. You could get centrifugal juicers and masticating juicers. But now both slow juicers and triturating juicers are becoming more popular. Juicing enthusiasts everywhere are looking for something even healthier.

So what on Earth is the difference between these juicer types? And what do speed and nutrients matter to them? When you’re selecting your juicer, you can have one that’s fast. But these are less effective at getting you all the nutrients you need. Or you can have one that will extract all those vital enzymes and nutrients but will take longer to do it.

At a basic level, a centrifugal juicer is fast and affordable. Its vertical design shreds whatever is fed into it into a pulp. The juice is pulled out using centrifugal motion (hence the name). A masticating juicer crushes and squeezes the fruit, veg and other foods fed into it. The process is slower, but the juice will last longer and be more nutritious.

Serious juicing fanatics might want to consider one of the two other options. There are also slow juicers and triturating juicers. A slow juicer is a bit like a combination of a masticating and centrifugal juicer. It has the upright design of a centrifugal but works like a masticating model. Some advocates say it’s even better at nutrient extraction than a masticating juicer. A triturating juicer is for anyone who wants to start getting serious about juicing. Their more common name “twin gear juicers” tells you that these monster juicers have a double set of gears to tackle your food. Like slow and masticating juicers, these are also slow. But they’re by far the most effective.

What Do You Want to Juice?

You’ve decided that your lifestyle requires a juicer that works super fast. Or maybe you’re willing to wait for a slower juicer if it means you’ll get the most out of everything you juice. But that’s just one question out of the way. The next thing you need to think about is what exactly it is you want to juice. Naturally, some things take more effort to juice than others. Some fruits and vegetables are hard, while others are soft. Some foods will have lots of pulp and fibre in them. So it’s essential to consider what type of juice you want to make if you’re on the lookout for a juicer.

At a basic juicing level, perhaps you’re looking for a citrus juicer. You want to make fresh orange juice, and maybe occasionally juice a lime or a lemon. Citrus juicers can be much simpler than any fancy masticating juicer. You can buy hand-operated ones, such as the OrangeX Amco Olympus Citrus Juicer. It’s as simple as placing half of a citrus fruit in the juicer and pulling down a handle. You also have the option of buying a centrifugal juicer with a citrus mode, like the Novis Vita.

What if you want to get a bit more adventurous than a plain old orange juice? If you want to try lots of different fruits and vegetables, you need something that can handle more. You might be thinking about soft fruits, from kiwis to strawberries. However, many fruits and vegetables are harder and require a bit more power to tackle.

Luckily, most juicers will take anything you throw at them. The question is, do you want to chop first or not? If you don’t have time for pre-slicing, you need a higher end model that will take whole fruit and veg. The Retro Cold Press Slow Juicer and Blender is one option that could work for you.

But what about wheatgrass and all your leafy greens? Not all juicers can handle these well, or even at all. A centrifugal juicer can’t juice wheatgrass. It’s also not as efficient at extracting nutrients from leafy greens. If you’re hoping to juice a lot of kale, you should try looking at slow juicers. Wheatgrass fans can even get a juicer especially for juicing it. Just like with citrus juicers, you can get hand-operated ones with a handle you can crank. But you might prefer an electric one if you want to ensure you get all the juice you’re looking for.

What’s Your Budget?

When you’re choosing a juicer, the price is an essential factor to consider. Wouldn’t we all love it if we didn’t have to think about money? Unfortunately, you do have to pay more if you want a juicer that does everything. However, you can still get a powerful juicer to produce healthy juices if your budget is on the lower end. You can get a juicer for as little as under £30 or spend as much as £500 or more. It’s entirely up to you where you want to set your budget on the scale. More often than not fitness enthusiasts tend to go overboard on the price so set your budget!

If you don’t want to spend much more than you would on lunch for you and friends, you will be limiting yourself. However, many people aren’t looking to start a new juicing lifestyle. Casual juicers don’t need anything fancy. They just want a new appliance for their kitchen.

You might start by looking at a hand-operated juicer, which you could get hold of for less than £30. Get a little bit more sophisticated with a centrifugal juicer like the Philips Viva HR1821/01 and you’re looking at closer to £60 or £70. However, some are available for as little as you might spend on a hand-operated juicer.

With a budget of £100 or more, you’ll be able to look at juicers with more power and capacity. But it’s not until you have £200 or £300 to spend that you can start looking at the big boys. Of course, you’ll also need a lot more space on your kitchen worktop for a lot of these. You’re sure to know some of the popular brands, like Dualit and Magimix. However, you don’t necessarily have to spend a lot of money to get hold of these juicers. Many will be under £200 and are still compact enough to fit in a small kitchen.

Diehard juicing fans might want to look at the juicers at the top end of the scale. They’re probably not what you would choose for your first juicer. But if you’ve been juicing for a long time, and it’s part of your lifestyle, maybe you want to take things up a notch. Around £350 will get you a Kuvings Whole Slow Juicer. You might be thinking about buying a professional-grade juicer. If so, you’re looking at possibly spending thousands.

Best Juicers on the Market

By this point, you hopefully have a better idea of what sort of juicer you’re looking for. You know that you want to make green juices with kale and lemongrass. Or you can’t wait to make your first apple juice. And you know whether speed or efficient nutrient extraction is more important to you. You also know what your budget can get you. Now you need to figure out which specific juicer could be for you. Try these select few juicers on the market to choose the best one for your kitchen. Have a read of a reminder of their pros and cons too.

Best Centrifugal Juicers

Centrifugal juicers work quickly, using centrifugal force to extract your juice. They’re the most popular option for new juicers.

You have a huge range of centrifugal juicers to choose one, since they’re so popular. Choosing the best one can be difficult, so consider these factors:

• Best for budget: ElectriQ WF1000 Whole Fruit Power Juicer, from as little as £28.98
• Best for convenience: Philips Viva HR1855 with its compact size, making it perfect for travelling.
• Best for capacity: L’Equip 215 XL for its extra-large feeding tube
• Best Masticating/Slow Juicers
•  

Best Masticating Juicers

Slower masticating juicers crush foods to release the juices. They produce longer lasting juice high in nutrients.

Masticating juicers are more expensive, so you need to think about your purchase carefully. Try these recommendations:

• Best for whole fruit and veg: Kuvings Whole Slow Juicer
• Best for easy cleaning: The Omega 8006 breaks down into dishwasher safe parts
• Best for versatility: Tribest Slowstar Vertical Juicer and Mincer

Best Twin Gear Juicers

Twin gear juicers have a twin set of gears to work in a similar way to masticating juicers.

Twin gear juicers are for the hardcore juicer. If you want to buy one, you should look at what it can juice and what else it can do. Consider these best ones:

• Best for juicing anything: Super Angel 5500 Stainless Steel Living Juice Extractor
• Best for juice yield: Green Star GSE-500 Elite
• Best for warrant: the Green Star again with a warranty of 12 years

Choosing the best juicer for you shouldn’t take you forever. If you know what you want and how that translates into the juicer that suits you, go out and get it. It might help to make a list first of what you’re looking for. Choosing the type of juicer you want should be your essential first step. Set your budget and priorities and you’ll soon find your new favorite kitchen appliance.

Yoga vs. Pilates – Which Is Right For You?

Most people whose physical activity centers around strenuous 5-on-5 basketball games or weekend soccer matches – or just lying on the couch watching basketball games and soccer matches – probably think that yoga and Pilates are the same thing.

And it’s quite possible that workout warriors who spend their days pumping iron at the gym may not be able to accurately define yoga or Pilates let alone explain the differences, even though classes in both disciplines might be going on just a few yards away.

What is Yoga?

Yoga was developed in India more than 5,000 years ago, and there’s a lot more to it than just striking strange poses in a park or on a mat. In fact, you can understand a lot about the discipline by looking at its name; the word “yoga” is derived from a Sanskrit word interpreted as “union,” and the practice is ultimately intended not only to unify a person’s body with their breath and their mind, but to unify the individual’s spirit with that of the world as a whole – leading to clarity and inner peace.

If you’re thinking about yoga simply as a way of getting exercise, you’ll be missing out on the central purpose of the discipline.

There is More to Yoga Than Stretching

It’s true that the stretching exercises (which are known as poses, postures or asana) you’ve probably seen practitioners doing have physical benefits like flexibility and strength.

But there’s a deeper purpose to these exercises: centering the mind on a goal encourages calmness and relaxation, improving the well-being of both the mind and body.

The asanas are only part of one path of yoga, even though they’re what come to most people’s minds. Other paths which can be followed include selfless service to others and unending devotion to the entirety of the universe.

What we’re talking about here, though, focuses primarily on the exercise system of asanas combined with breathing and meditation. Among the most commonly seen styles are gentle Hatha and Vinyasa yoga and the more demanding Ashtanga and Bikram yoga (the latter being performed in heated rooms). The Asanas for each style vary, and each pose focuses on producing a specific effect on the body and the mind.

In all of the styles, the body transitions between asanas with an emphasis on fluidity, focus, patience and breathing. The poses are usually performed on a yoga mat, although they can also be done outdoors on the ground or indoors on the floor if necessary. Sessions normally end with a meditation period.

What Is Pilates?

Pilates isn’t about spirituality as much as it is about exercise.

It’s a low-impact system developed nearly 100 years ago by Joseph Pilates, a German athlete and physical trainer who was deeply interested in Greek and Eastern systems of mind-body development.

He actually came up with the basics of what’s now known as the Pilates system while he was in a forced internment camp, and used some of those techniques (with bed frames and rings from beer kegs as rudimentary equipment) to help other detainees who were rehabilitating from injuries.

Shortly after World War I, Pilates moved to New York where he and his wife – and later his disciples – spread the word about the Pilates method. Among the early beneficiaries of his exercises were dancers whose studios were near his own, rehabilitating patients, and athletes. It wasn’t until the latter part of the 20th century that Pilates’ exercises gained widespread acceptance and popularity.

Pilates isn’t overtly aimed at spirituality in the manner of yoga. Instead the aim is to create a body which works optimally by improving both physical and mental health. This total body conditioning, which is the goal of Pilates, is achieved by performing exercises requiring the six principles of Pilates: centering, concentration, control, flow, breath and precision, while strengthening the body’s core and improving muscle strength.

Some Pilates exercises are done on a mat, while many others involve equipment such as a “reformer,” a floor-based frame with a sliding carriage designed to provide resistance against which the body can work. The rigor required by these exercises creates passive mental benefits like focus and a release of tension, along with the more obvious physical benefits of any well-designed exercises aimed at the abs, hips, thighs and lower back.

Physical Benefits of Yoga

If you’re comparing yoga vs. Pilates to determine which is right for you, it’s pretty obvious that you’re primarily interested in the physical benefits of each. We’ll start with yoga.

We’ve already mentioned that each yoga asana is targeted at a particular body area or result. Not all poses will contribute to the effects we’ll mention, but well-designed yoga programs will hit most or all of these targets.

At the top of the list is flexibility and range of motion, with the shoulders (eagle pose, cow face pose, bridge pose), hips (eye of the needle, pigeon, double pigeon poses), back (two-knee twist, thread the needle) and hamstrings (forward bends, triangle pose, wide-legged straddle) benefiting the most from yoga stretches.

Next comes increased strength developed by bearing your body’s weight in ways you’re not accustomed to, for extended periods of time. The tree pose and the well-known downward facing dog are two asanas which will build muscle strength.

Overall muscle definition and tone is another major benefit of many yoga poses, particularly if done in the proper sequence or with the proper variations. Examples are doing bunny hops from a downward dog pose, doing heel lifts while in a tree pose, or gentle twists out of a low lunge position.

Even if you don’t do asanas specifically designed to improve muscle tone, it will still improve from a regular yoga routine. One-leg poses (awkward chair, half moon pose, standing splits) and inversions (headstands, shoulder stands, plow pose) are terrific for this purpose and will also help improve your balance.

Additional physical benefits to any yoga routine include improvements in breathing, energy and cardio health, a more balanced metabolism, and weight loss over time. Stress relief isn’t something that’s physically obvious, but it can help ease back and neck pain and headaches, as well as helping with concentration and sleeping difficulties.

Physical Benefits of Pilates

Since Pilates exercises focus on the body’s core, that’s where you’ll find the most obvious improvements when regularly doing Pilates workouts. Exercises like the knee fold tuck, side balance crunches, circle planks and oblique reaches will do wonders for core strength while Pilates for beginners exercises like leg lifts, heel taps and bridging will greatly help with core stability.

The hundred, the criss-cross, and the rainbow are examples of Pilates exercises which will help build strength and tone muscles throughout the body.

Pilates is also ideal for spine stabilization and better posture; you won’t be surprised to learn that exercises like the spine stretch forward, performed either on a mat or against a wall, are intended to improve stability and posture.

Many Pilates workouts are done with the help of specialized equipment like the reformer, the Wunda Chair and the Cadillac, or standard equipment like an exercise ball.

The reformer is the one seen most often in studios (and in home gyms) because the resistance it provides as you maneuver the carriage back and forth challenges your body’s muscles to reach new levels of strength. Flatter abs and toned muscles are easier to achieve with the help of reformers or other equipment, and more challenging workouts are possible by adjusting the amount of tension or how much of your body is on the equipment.

Other benefits of Pilates include better coordination and balance, improved circulation and lung function, and spine stability as well as the positive effects of lowered stress and better concentration. Befitting the origin of the system, Pilates is also ideal for physical rehabilitation patients.

Yoga or Pilates for Weight Loss

Many people considering yoga or Pilates are doing so because their primary goal is to lose weight.

Unfortunately, there’s no clear-cut winner when comparing the two for this purpose.

If you choose Pilates for weight loss, you’ll find a slight advantage over yoga; regular Pilates workouts will burn about 175 calories during a standard workout, while Power Pilates (a very strenuous and rigorous iteration of the original Pilates workout from the early days of the program) will burn anywhere from 250-350 calories. By comparison, a Hatha Yoga session will burn around 145 calories, and Power Yoga (an intense yoga program) burns about 250 calories.

There’s a slight advantage to Pilates for weight loss, but not a definitive one.

Yoga vs. Pilates: Which Is Right For You?

It’s quite possible that these descriptions have already helped you make the determination which choice is the best for you. If not, here’s a further summary of yoga and Pilates.

Philosophy

Yoga is a holistic and unified program involving the mind, body and spirit. Pilates is primarily an exercise program which “secondarily” works to connect the physical and mental aspects of the body.

Target body areas

Yoga aims to promote flexibility, coordination and relaxation throughout the body. Pilates is primarily meant to structure the body’s core and overall muscle strength, as well as balance and coordination. If you’re primarily focused on your abs or thighs, Pilates is a better approach to do that.

Mental/emotional health

Yoga has been shown to have major positive effects on the sympathetic nervous system and hormone levels, leading to stress reduction and emotional control. Pilates has been shown to have similar effects, but apparently at somewhat lower levels; it’s also said to facilitate the development of new brain cells.

Workouts

Yoga will be performed on a mat most of the time. Pilates utilizes both a mat and several dedicated pieces of equipment (although Pilates for beginners is primarily conducted on the mat, with the equipment factoring in after a period of time). Most yoga routines will be slow, deliberate and fluid; Pilates workouts are also somewhat graceful, but are more likely to let you build up a good sweat (although Bikram yoga, performed in a heated room, will definitely give your sweat glands a workout).

Workout structure

You’ll find that a Pilates workout is basically structured, while most yoga sessions will be less structured with the sequence and choice of asanas left up to the teacher/instructor/guide. Some yoga styles are the exception, as Bikram and Ashtanga sessions are more likely to have structured plans.

Meditation

The end, and sometimes the start, of a yoga session will involve a set period of meditation. If you want to combine Pilates and meditation, you’re on your own.

Rehab

Pilates was originally created to help patients with physical rehabilitation and is still recommended by medical professionals for slow and effective rehab. Yoga is more suited to emotional and mental rehabilitation.

Pain Management: Pilates is generally viewed as the better option for dealing with issues like back pain because it will build the strength of the affected muscles, although there are several recent studies showing that yoga can help with pain in the short-term. If the pain is periodic, yoga could be a better choice because it builds the flexibility which can prevent recurrences.

Yoga vs. Pilates: Why Not Both?

Those on the cutting edge of workout development are now often recommending an exercise program which includes both yoga and Pilates. Since each discipline has its own advantages, an integrated approach can provide both the flexibility and grace developed through yoga and the stronger, lean and toned muscles Pilates helps develop; the combination can lead to higher levels of stress reduction and mental fitness. A number of workout centers are now providing these hybrid programs, which could be worth checking out if you’re still not convinced whether yoga or Pilates is better for you.

If you have decided Pilates is the way to go, you might want to check out the Top 5 Best Pilates Reformers List.

If you want to get started in bodybuilding, or are an experienced gym-goer who wants to improve in a certain area of the sport, getting the right information you need can be a challenge.

Personal trainers are expensive and asking the muscular guys and girls in the gym (who seem to be so confident in what they are doing) can be intimidating.

The Groom+Style team has worked hard to find you five great, entertaining,  bodybuilding YouTube videos. 

These videos can help you improve your current workout regime by exposing you to different exercises, strategies and techniques so you can take your lifting to the next stage – no matter what level you have currently achieved. 

Bring it on!

Why Should You Body Build?

Before looking at body building strategies, let’s remind ourselves why we lift.

Great Physique and Great Health

One obvious benefit of bodybuilding is given away with the name; you are literally taking the body you have been “given” and re-building it into the one you desire. 

It happens slowly, but if you are patient and dedicated, over a period of years, you can actually create a fitter, healthier, more muscular version of yourself.

Bodybuilding has been attributed with a significant number of health benefits; such as decreasing the risk of developing coronary heart disease, obesity and reduced cholesterol levels. 

It will keep your muscles strong and flexible, thereby decreasing the risk of arthritis and osteoporosis, as well as ensuring you have healthy bones and joints.  After a solid workout you will sleep better, and feel great after releasing any psychological tension that has built up.

Mental Health Benefits

Regular exercise has been shown to increase the levels of serotonin in our bodies, this powerful little chemical contributes significantly to feelings of well-being and happiness.  Serotonin works to reduce levels of stress, anxiety, and depression.  Bodybuilding has also been shown to improve memory and cognitive functions, particularly for those that are older.  No less important are the benefits of increased self-esteem and confidence; if you look great, then you feel great too.

Combining Bodybuilding with Good Nutrition

To reap the full benefits of any bodybuilding program you will need to educate yourself on nutrition. 

For your muscles to grow they will need the correct fuel.  Foods that are rich in antioxidants, such as fruits and vegetables; as well as foods rich in iron, such as lean meat; and foods rich in vitamin B, such as milk, compliment bodybuilding perfectly. 

Please read Fitness: A Complete Guide to Protein, if you are interested in understanding this topic further.

1)      Bodybuilding for Beginners

With over 4 million subscribers, this channel is the most subscribed-to trainers on YouTube. The video focuses on eight common exercises to get you started with bodybuilding, which are; pushups, bent over rows, upright rows, squat & press, curls, close grip pushups, mountain climbers and toe touches. 

The channel provides information on cutting fat, gaining muscle and defining your abs.

Although this video is aimed at beginners, all of these are useful exercises that can be incorporated into any workout routine.  For experienced gym-goes it can never hurt to be reminded about lifting fundamentals.

If you are restricted with time, then with this video and a set of adjustable dumbbells you have all you need for the beginnings of an effective workout routine.

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2) How to Train for Mass – Arnold Schwarzenegger’s Blueprint Training Program

This is a brilliant video from bodybuilding.com featuring Arnold Schwarzenegger; the former professional bodybuilder turned Terminator, turned Governor. 

You only need to take one look at Mr. Schwarzenegger to be assured he knows what he’s talking about (chemical assistance aside). 

This inspiring and motivational video looks at Arnold’s favorite exercises and training techniques to train for pure mass.  Want a body like Arnold’s?  Have a look at his blueprint.

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3) My Chest Workout – Scott Herman

This video from Scott Herman (who has amassed over 200 million views with his training videos) is bringing you a 17-minute chest workout, packed full of useful tips and advice for getting your chest stacked.

He works through nine different exercises, and shows you the effect that it has on his chest by looking at before and after shots. He takes a no-nonsense, work-hard approach to help you fast-track your training exercises.

He also includes several links to useful videos on eating high protein foods and information which can help you with your sleep routines.

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4) Back & Biceps Workout to Gain Muscle Mass @hodgetwins

The Hodge Twins bring comedy to working out (and eating). 

In this video they show a series of workout routines to help develop mass in the back and biceps. 

The various exercises are explained in detail, along with the number of sets and reps required.  In a light-hearted comedic way, they make working out fun!

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5) Truth about Pro Bodybuilder Diets

Marc Lobliner, a successful body builder, brings you this video explaining what professional bodybuilders actually eat – rather than the many diets that feature in magazines, which he says aren’t always true.

In his shouty voice, he drills home exactly what you should be eating and why. He also talks about what effect your weight and metabolism can have on the different exercises.

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What You Should Know About Bodybuilding

The Groom+Style team hope you enjoyed this collection of videos.  In addition here are ten handy tips, for beginners or experienced lifters, to incorporate into their bodybuilding plan:

1. Lift progressively heavier weights from session to session, in small controlled increments, to continuously subject your muscles to increased levels of stress. Otherwise your gains will plateau.
2. Eat at least one-gram of protein per pound of body weight per day; a vital element in helping to achieve your goals. Food with sufficient levels of protein include eggs, cheese, oatmeal, chicken, carrots and peanut butter.
3. Be sure to get plenty of sleep – not only will this keep you mentally in check, but it will also help with your protein synthesis.
4. Keep mentally positive both before, during and after your routines. If you approach your routines with confidence, this will reflect in the amount of effort that you put in and the results that you achieve.
5. Manage stress by avoiding smoking or drinking – be sure to eat well and take time to unwind each day.
6. Think about incorporating a small amount of aerobics into your bodybuilding routine; which is essential to muscle growth. This will also help with the removal of waste products, such as lactic acid, from the body, as well as helping with the transporting of oxygen.
7. Fat consumption is often avoided when someone is bodybuilding, but it is, in fact, worthwhile to include some saturated fats within your diet as it can boost testosterone levels, which in turn helps with muscle gains.
8. Don’t over train.  In an effort to speed up gains, some lifters end up overtraining.  Please be patient, bodybuilding should be looked at in years, not months or weeks.  Overtraining can lead to injury and in some cases increase your blood pressure and decrease your appetite. Limit your sessions to 45 minutes and take days off in between sessions.
9. Some supplements can greatly help with your bodybuilding routine. Do your research, but look at incorporating minerals, creatine, and l-glutamine into your diet.  Do stay away from the juice!
10. Continually educate yourself on the art of bodybuilding, things you should and shouldn’t be doing, and ways that you can improve your workouts.  For example read this additional article if you want to know how to increase your big 3 lifts by 30%.

Follow the steps and videos included in this article and you’ll be fast-tracking your physical and mental gains in no time at all! Just remember to be sensible and stay safe, happy lifting!