Showing posts with label exercises. Show all posts
Showing posts with label exercises. Show all posts

Effective ways to get rid of Muscle soreness

muscle soreness experience post-workout.

Muscle soreness can get in the way of daily movements, future training units and general fitness and flexibility. It hinders your lifestyle, because they are not in the position to be in so many of the activities as you want it, because of the inflammation. Fortunately, with these tips and strategies to reduce the amount of muscle soreness experience post-workout. Try one, some or all of the tips so that your muscles are ready to go for the next training unit as soon as possible.

The causes of aching muscles, muscle aches and pains are voltages in muscle fibers, with the same muscle groups too much, or overexertion or compressing a muscle.

Check these 9 effective ways to the strained muscles:


1. Completing Dynamic Stretches Pre-workout


stretching is important because it supplies the muscles for the upcoming training in advance. Dynamic routes move the muscles by an extended range of motion in a static and active pattern. This is important to do before training, because it prepares the muscles by easing it gently into the exercise positions similar to what you will do with a higher intensity during the training. In this way you do not jump in the Movements at full speed without warning. This is more of a preventive method to reduce the amount of muscle soreness experience.

2. Completing Static Stretches Post-workout


static routes are just as important as the dynamic routes, but they work better at the end of the training. Static stretches are meant that when the body is in the idle state is in contrast to the dynamic ranges that are done in motion. Static Work extends to the extension of the muscles by specifying them in a stretched position for a period of time is typically 30 seconds up to a minute long. The key with static extends you gradually include the extension so that your muscles have time to build up to a certain degree of flexibility. This stretching releases voltage, set up in muscles and allows more oxygen to flow, pressure sensitivity is reduced.

3. Foam Roll


foam roll rolling helps with a myofascial Release Technique. It is basically a kind of massage by a foam roller that allows you to focus on the trigger points of tension and work on them relief. You can use pressure on certain points of the wound and break the node in your own pace of rollers or print. By breaking up the node that it is the correct flow of blood to the muscles and thus less wound pain.

4. Hot and Cold Technique


get into an ice bath or take an Ice Pack on your aching muscles for 15 minutes. Follow with 15 minutes with a heating pad. Go back to the cold and the heat was then once each. The change between the temperatures is said to improve the blood circulation and accelerate the healing process of muscle soreness.

5. Keep Moving, But Slowly


if you stay and sit for aching muscles, you do not heal, so quickly because you have, decreased blood flow. By moving at a slow pace, you avoid strain on their muscles as well as the increase of the blood flow to the help for the sensitivity and pain.

6. Hydrate


dehydrated muscles do not heal, so fast, so drink about eight glass of water every day give your body everything it needs to heal. It is also a good idea to avoid drinks, the drying, your body including caffeine and alcohol.


7. Take a Warm Bath


apart from just relaxing, a warm bath can melt tension, but also improve the blood circulation, which means that more nutrients and oxygen supply to your muscles.

8. Drink Cherry Juice


cherry juice drink contains antioxidants called anthocyanins, which have been found to reduce the inflammation. Drink a little cherry juice, post-workout for a natural way to reduce muscle pain and inflammation.

9. Get a Massage


A massage not only releases tension, but it improves the general circulation, reduces inflammation and accelerates recovery by the optimum oxygen and nutrients that delivery to your muscles.

Source: fitnessrepublic

10 Ways Walking Changed My Life

10 Ways Walking Changed My Life

Sarah Cush is a fitness phenomenon. A national respected, Certified Trainer, Sarah has done each training unit of cross-fit to Zumba. But it was not until you re-discovered walking a few years ago that they realized that they had found the perfect activity. "I get the benefits of walking, I come not from intense exercise routines," she says. Your newfound love to walk to develop inspired Sarah and coach brand new 21 days to walk a little lose much challenge, a RodaleU course starts from 1. January 2016. Sarah will coach students through this 3-week transformation that you shed pounds, eating better, and full of energy!

Read on to learn how walking amended Sarah's life, and make sure your challenge, so you can use the same results.


1. The mental clarity and emotional balance


you know how some days all seem to be out of whack? If you just feel down without good reason? The easiest way for me to get up and for a walk. Within 15 minutes, I have to get my focus and I feel like I did my cares away. I am reminded that nothing is to highlight On. When I click on a walk, I can solve problems-no obstacle is too much to overcome.

2. Creativity


Creativity

on a walk, I am able to relax my spirit and let you hiking, and easy on the people and the landscape. If I blocked when trying to write or with a new fitness program, I tip my running shoes and head out of the door. I know for a fact that on my walk, something or someone will spark a new thoughts. The simple act of letting go and migratory helps me access ideas I have stored in my head.

3. Recovery


for years, my career has required high impact, physically demanding work. Walking is a deadline of this while still me the training I crave. I remember a day on which i felt physically tired but I was planning to go running. My body just said no, so I went for a walk. What happened next was amazing: I worked and sweating without killing my joints! I felt rejuvenated, inspired, and I had a sense of accomplishment. Even better: I burned the same amount of calories in my of 40 minutes that I run in 25 minutes. And the additional 15 minutes were invaluable because they helped to recover my body and brain.

4. people


i met so many interesting people walking in New cities or towns. In fact, I met my best friend by walking: we happened to both you and we smote strolled a chat. We had so much in common that no time, we have become friends. And now she is one of the most important persons in my life.

5. Stress relief


Stress relief

a walk offers an almost immediate stress relief. Numerous studies show that the lower levels of stress hormones. But I know from my own experience, if I feel crazy and overwhelmed - I need a walk. Immediately, I start to feel better physically, mentally and spiritually.

These stress hormones can cause weight gain, loss of memory, and high blood pressure; I take my Rx to foot please!!!!!

6. Hip mobility


my hips can block, thanks to my profession of leading with high intensity, demanding training. Since I started my hip mobility and flexibility is significantly improved. I also believe that walking breaks lactic acid in the muscles, helps me to relax and allowed me to build more fat-free muscle mass.

7. Better Perspective


If I have a better view from my neighborhood, I looked at the nature, the people and the environment in a different way. I live in Santa Monica, California, which is a pretty busy city. It is easy to rush around in your car and miss your environment. After I began to walk, I discovered, beautiful gardens and houses that i have never noticed. I began to the greetings I see every day to know you and your dog. I was able to tap into a small city vibe in an otherwise big city.

8. A new kind of toning


to go out for a couple of months, I was aware that I was targeting and muscle building that my other routines are neglected. Then I noticed my legs were better than you ever had, the arm pump while walking improved my upper back definition and increased my range of motion, opening my shoulder blades.

9. cultural exchange 



cultural exchange

I travel a lot so that I have already walking everywhere. Instead of on a car in a new city, I top up my shoes off and take the sidewalk. Now I have the interactions with the locals that had in the past. I have found the shops and restaurants off the beaten path. In France, i went with my daughter and we stopped to chat with an older man. He mentioned that he is in possession of the restaurant we were, and then he is offered to us in the kitchen and teach us how to add some french dishes. This was a unique experience, made possible by.

10. It is simply fun!


Last and last but certainly not least, hiking has added so much joy in my life! Movement is a gift: I always look forward to a walk. I never see it as something, what do i have to do and I will do it.


source: prevention.com

10 Weight Loss Foods For Celebrity Abs

Weight Loss Foods
Weight Loss Foods For Celebrity Abs
Celebrities have the tendency of flaunting their abs at every little chance they get. No doubt, the main cause for their toned abs is exercise and yoga, the foods they eat too play an important role. To get a toned tummy like celebrities, we have a list of foods you can add to your daily diet which will help the process.

These weight loss foods that celebrities consume every single day provide them with energy and enough protein for a flat tummy. These foods on the list contain a high source of fibre to keep you active, iron to keep your immunity levels high, and nutrients to battle any type of disease.

To get a toned tummy like celebrities, it is also important to add water to your diet. Water is the clear source which helps to keep your tummy full, aids in burning calories and is a rich fat burner element.

So, if you're game to get a toned tummy like your favourite celeb, add these weight loss foods to get perfect abs.
Magnesium. Calcium, antioxidants and protein. These are some of the elements which are present in this food for weight loss. Indulge in a handful of almonds daily to get celebrity abs.
Make soy a regular food habit to binge on. There are various ways in which you can enjoy this weight loss food to get celebrity abs.
Amino acids, proteins and the works. Eggs have it all to give you the perfect body you need. Consume 2 eggs before you hit the gym and one after you're back to give you a boost in energy.
Leafy veggies are a must but not during the monsoon season. Leafy veggies like spinach, kale, broccoli are weight loss foods for celebrity abs. Make yourself a smoothie or simply add them to your daily meals.
Make friends with all types of berries as they are good for your health. Berries contain less amount of calories, more antioxidants and of course tons of fibre to keep your body active till you get a toned tummy like a celebrity.
They say an apple a day keeps the doctor away. Following in the footsteps of this familiar statement, celebrities make sure to have an apple a day to help in getting a toned tummy. Apples contain properties that also help to lower cholesterol.
This probiotic weight loss food is a must have to get a toned tummy like a celebrity. Yogurt also contains calcium that helps to increase the strength of your bones enabling you to work out more.
Consume a low sodium bowl of vegetable soup right before dinner. The veggies in the soup will help in filling your tummy and simultaneously, it will also allow you to have sound sleep.
Salmon is a delicious fish which contains the right amount of monosaturated fats to give you the perfect abs. Adding this high metabolism food to your daily diet will work wonders for a toned tummy.
Enrich your diet with fibre and protein. Quinoa is one food which provides you with both elements and it is also one of the must haves to get a toned tummy.

source:  10 Weight Loss Foods For Celebrity Abs

Exercising for the Improve heart health

Exercising is not only for losing weight.
exercise to Improve heart health

Exercising is not only for losing weight.

It is for your heart — to stay it healthy, and active. It's what is going to improve your life hugely. And it solely takes half-hour.

“If we're speaking almost about heart health, and we're not upset concerning weight loss, or any weight, whether you're overweight or at your ideal weight or weedy, everyone has to do physical activity for his or her heart,” aforesaid Michele Olson, Associate in Nursing exercise science academician at reddish-brown Montgomery.

For optimum heart health, the yank Heart Association recommends half-hour of moderate to vigorous aerobics on most days of the week. If getting into half-hour in at just once isn't doable, divide Associate in Nursing exercise routine into 10- or 15-minute intervals.

And here's the nice news for those that do not fancy high-intensity workouts: you'll strength-train. Elevate weights, and do weight exercises, like push ups and lunges. You do not essentially need to run to extend your pulse rate.

When lifting weights at a moderate intensity, your pulse rate goes up, that means each the muscular system and circulatory system AR operating onerous. And once muscles AR created stronger, the body follows, that helps everything, in line with Go Red for girls, Associate in Nursing initiative through the AHA.

“If you're simply specializing in your heart, it's terribly simple and not heavy to induce the desired exercise for heart health,” Olson aforesaid. “You do not have to try to do forty five minutes to hour each day ... that is for weight loss and weight loss maintenance.

“With heart health, you'll accumulate between twenty to half-hour 3 to 5 days every week. Even while not weight loss, you may have a way healthier heart. The guts is extremely awake to activity and exercise, and it'll reply to lower amounts of exercise. No matter whether you would like to thin ... if you haven't been elbow grease, your pulse rate can improve hugely. You are going to note a modification in your stamina, additional energy in your way of life. You are going to sleep higher. you are going to feel higher.”

Without regular physical activity, the body slowly loses its strength, stamina and skill to perform well. Folks that Ar physically active and at a healthy weight live concerning seven years longer than those that aren't active and Ar corpulent, in line with the AHA.

Moderate exercise, like brisk walking, in line with the AHA, features a multitude of health advantages. It improves blood circulation, that reduces the chance of cardiopathy, keeps weight in restraint, helps within the battle to quit smoking, improves blood cholesterol levels, prevents and manages high pressure, likewise because the following:

  • Prevents bone loss
  • Boosts energy levels
  • Helps manage stress 
  • Promotes enthusiasm and optimism 
  • Counters anxiety and depression 
  • Helps you go to sleep quicker and sleep additional soundly 
  • Improves self-image 
  • Increases muscle strength, increasing the power to try to do alternative physical activities in those that ar extremely active 
  • Establishes smart wholesome habits in kids and counters the conditions (obesity, high pressure, poor cholesterol levels, poor style habits, etc.) that cause heart failure and stroke later in life 
  • Helps delay or stop chronic sicknesses and diseases related to aging and maintains quality of life and independence longer for seniors.  
  • Releases tension
Exercising for health, and for heart health are some things individuals will do, Olson said.

“If you are talking concerning losing weight, that is a full totally different paradigm,” she said. “People false impression exercise in terms of whether it's for heart health or for exercise. Regardless, your pressure can improve, your cholesterol can improve. If you do not have forty five minutes to Associate in Nursing hour daily, fine. You continue to need to exercise and not be in a very inactive class.”

New to fitness?

Be inventive

Maybe you're exercising routine includes numerous activities, like walking, cycling or athletics. Do not stop there. Take a weekend hike along with your family or pay a night social dancing.

Start slowly and build up step by step

Give yourself lots of time to heat up and funky down with simple walking or light stretching. Then speed up to a pace you'll continue for 5 to ten minutes while not obtaining too tired. As your stamina improves, step by step increase the number of your time you exercise.

Break things up if you've got to

Shorter however more-frequent sessions have aerobic advantages, too. Fifteen minutes of exercise one or two of times each day could match into your schedule higher than one 30-minute session.

Listen to your body

If you're feeling pain, shortness of breath, vertigo or nausea, take a possibility. You'll be pushing yourself too onerous.

Be versatile

If you are not feeling smart, provide yourself permission to require each day or 2 off. (Read this once more.)

Source: mayoclinic.org

Tips That Make Weight Loss Easier and Effective

weight loss motivation
weight loss tips
 

Weight loss does not suffer, even if there is no weight-loss suitable for all or absence of pills to lose weight magic or diet pills following diet tips, one plan help to overcome, and had problems come across to lose weight, make weight the process easier and more effective loss.


The following tips can help you to make weight loss easier


Slowness
Dispense your favorite food suddenly would be a good start better to start slowly and step by step to reach your goal easy simple changes can occur more teams.

Consider alternatives
You may feel you missed the foods and drinks you will very much like to use, use alternatives to help you for example instead of alcohol with a glass of water or fruit juice.

Drinking water
Drink water often helps to curb food cravings and reduce appetite, eating at least two liters of waters a day.

Get a partner
A study was conducted on 1,800 men and women in the United Kingdom that 88% of them lose more weight and burn more fat if you do this with someone else's friend, girlfriend or partner, in return for doing so individually.

He said some who have undergone study: of the reasons that contributed to the success and effectiveness of participation in diet or a diet to lose weight with a partner or someone else's plan because it can make a plan of action Presentation support each other and constant stimulation and provide weight-loss motivation.

If you have colleagues or friends involved with your weight loss journey that makes you continue on your journey to lose weight share your running and walking exercises and the share going to go the gym and go with them to eat healthy in restaurants health.

Not only does exercise
You can practice Yoga. Dance with you, and not get tired of frequent exercise only you can roam on a walk or exercise any physical activity you love.

Do not deny yourself
If you keep wanting to a piece of chocolate and you have a great time not addressed by simply eating a few pieces of chocolate and enjoy and this is useful to decrease the strong desire.

Do not whip yourself
If you eat lunch at a fast food restaurant do not give up and forgive yourself, do not allow yourself to increase your weight again, and returned quickly to the challenge of weight.

Exercises
Regular exercise burns calories and burn fat and is also helpful for heart health and make consistent muscular and attractive appearance make exercises usually weekly so by at least two or three times a week.

Stay away from tempting dining
We feel a natural affinity towards food and automatically when it is before our very eyes and easy to get to so keep out of the reach of the hand so that it is less likely to get.

Sleep
Natural and usually get seven or eight hours of sleep each night and sleep at least six hours down sleep causes hormone imbalance and increase the feeling of hunger.

Not starving
Eat small amounts frequently every three or four hours and stay away from fatty foods in the home or the restaurant.

Avoid alcohol
Most nutrition experts recommend avoiding alcohol or at least avoid eating large quantities and avoid allergens such as dairy products as they can cause infections.

Be sure to eat foods useful
Green Tea, avocado improves the burn process and reduces fat storage.

Stop listening to frustrated
Anyone frustrated idea and questions your ability to achieve your goal to lose weight does not listen to him and don't care about it.

Motivate yourself
Talk to yourself that you are located in the process of lose weight and you will inevitably and always remind yourself how fabulous you psychological support makes you go a long way.

 Those were some tips which make weight loss easy and of course this is not all the tips but worked hard for anyone who needs to lose weight and I welcome and I hope to share through comments tips more benefit than I wish you a healthy and happy life, my love.

Secret to Weight Loss? Your Friends

Secret to Weight Loss Your Friends

Hollywood celebs, with their little waists, toned arms, and distinct abs, have long been a supply of motivation for the remainder folks to shed pounds and obtain in form. And weight loss programs have capitalized on this celeb-obsessed culture, with noted faces like Jennifer Hudson, Jessica Simpson, and Marie Osmond serving as spokespeople for standard diet programs.

But it seems that your supporter, neighbor, or fellow worker may very well be the one UN agency will finally convert you to stay with a program and with success lose the load. A recent study found that an individual UN agency has found success from a brand new diet or travail is additional doubtless to influence friends to present it a attempt than somebody UN agency is standard and attractive – like those celebrities gracing magazine covers.

Which makes sense: whereas celebrities and acquaintances with massive social networks could forever influence USA in how, it’s our immediate social contacts that we have a tendency to area unit interacting with a day UN agency area unit ultimately having the most important impact on USA.

So, why not faucet the facility of getting healthy friends and encourage one another to eat right and exercise? Here area unit five ways that to use your social network to your advantage once it involves your health:

1. be part of a step challenge. 

huntsman devices like Fitbit provide challenge options that you simply will participate in with friends. Having your daily step count graded among friends can doubtless bring out your competitive nature, motivating you to urge moving.

2. create women night out a healthy one. 

Skip the cocktails and meet your friends for a travail date instead. categories like Zumba, boot camp, and spin area unit high-energy activities that area unit even additional fun with a fan. end the night by treating yourselves to a healthy meal and a glass of wine!

3. Morning motivation. 

produce a gaggle text with friends UN agency even have weight-loss or health goals. every morning, send on a psychological feature message to assist them rise associate degreed shine on the proper foot – and hopefully they're going to come back the favor! It may well be an sacred quote, a healthy reality, or a challenge for the day like taking a walk break or drinking a minimum of eight glasses of water.


4. Rehab recipes. 

decide one meal every week to rehab – maybe it’s a food dish, cake, or another nutrient favorite. Then share your instruction and photos of your delicious creation with one another. you'll be able to even combine things up by choosing a healthy ingredient (think kale, quinoa, or the latest stylish superfood) and seeing what fun dishes you'll be able to all return up with.

5. sign on for a 5k. 

With spring right round the corner there area unit plenty of races to decide on from. realize space|a neighborhood} event in your area and sign on with a gaggle of friends. Having a goal to figure towards can keep you impelled to continue effort – and coaching with a gaggle makes it that rather more fun!

Want to lose 10 pounds in just two weeks?


Want to lose 10 pounds in just two weeks
   
Want to lose 10 pounds in two weeks? Sounds like an impossible task, but possible. A new diet developed by Zana Morris, a nutritionist and a personal trainer

called the high-fat diet consisted of nutrition rich in fat and high intensity exercise. It is claimed that diet can lose up to 10 pounds. in just 14 days. 

Recent studies have shown that removal of fat can be detrimental to the health of the energy sources used by the body. During the eighties, an announcement was made by nutritionists that fats and whole milk are dangerous to one's health, leading producers have added sugar in foods and consumers replace these fats with carbohydrates consumption carbon-rich foods like pasta.

Assumption of the high-fat diet is "to lose fat, you have to eat fat." Morris has been following the program thousands lose an average of 8.6 pounds. in as short as 14 days. Morris added that tries to restore the hormonal balance of the body and to maintain weight.

"It literally everything you thought you knew about weight loss on her head. Forget counting calories, feeling hungry, hours of exercise or months of observation scales slowly move down, and forget bran or anything else it tastes like cardboard, "says Morris.

The goal of the diet is insulin. Insulin is responsible for the regulation of blood sugar in the body. This is also the reason why people diagnosed with type 1 diabetes must monitor their blood sugar levels and rely on their own bodies can not produce the hormone to regulate fluctuations in their blood sugars insulin. Since fat consumption was replaced by carbohydrates and sugar in the diets of people, the body converts them into glucose, producing higher levels compared to other foods.

Fats, however, takes a longer time for the conversion of glucose and insulin increase process is not directly carried by the body. Since fat is also mentally rewarding, hunger rarely happens. Taking it to eat only when necessary.

The plan also has an exercise regimen that only takes 12 minutes of your daily time. Although high in intensity, these workouts are focused on increasing metabolism and as Morris says, these exercises are to trigger the release of HGH (human growth hormone) to build muscle and burn fat. If the other programs do not work, why not try it out?

Top tips to keep the weight off

Top tips to keep the weight off

After New Year's resolutions have come and gone, it can be challenging to keep maintain weight and stay on track.

Gunnar Peterson is a Beverly Hills personal trainer whose clients include celebrities, professional athletes and ordinary people. He trains Kardashian, Jennifer Lopez, Sylvester Stallone, Bruce Willis and Hugh Jackman as well as top athletes from the NBA, NHL, NFL, and NCAA teams.

Gunnar recently shared some of his best tips on how to maintain weight and stay healthy!

Find a training program that works for you and stick with it. Too many people set unrealistic expectations and then either lose interest or give up because it's too hard or are not seeing results fast enough. This is where the new technology as keys Press Epson fitness trackers activity can help keep track of your workouts and strength to help keep you honest with your training and motivated. Keys Press continuously track your heart rate, distance, calories burned and sleep all directly from your wrist.

Mix your program. With that being said, once you have found a good program that works for you, it is important to change it up to avoid plateaus. For example, during a cardiovascular workout, change the type of activity, such as interval training instead of steady state cardio or vice versa. Go swimming instead of running. It's all about working your body differently and keep the body guessing. The more your body has to adapt more needs to be changed.

Get your exercise. To all lead busy lives. Whether traveling for work, pick up the kids or running errands, sometimes our daily activities can make us feel that we have no time for the gym. My recommendation is to find a way to get your workout. For example, it could be pushups in your hotel room when traveling for business or sprints with his dog in the park. Do something and be active. Little things can help meet your goals.

Intensify your workout. Instead of spending countless hours in the gym per day, you can get the same if not better benefits to shorten your workouts and gradually increase the intensity. Can also be used as trackers keys Press PS-100 and PS-500 band watch to monitor your intensity and make sure you are getting the most out of your workout. Screens keys Press lights showing different heart rate zones that are training in, so you can easily control the intensity of the LED. When limited in time.Speaking limited time, if you only have a short window to go to the gym, make the most of your workout by mixing several joint resistance movements (examples: pushups, squats, lunges, rows) with bouts of high intensity cardio. Top Mistakes

1. Doing too much too fast. Many times, people try to straighten a life of injustice two weeks before a deadline. Renew their lives instead of better piece by piece in a way that will work for the long term.

2. Neglecting nutrition. Many people put in all the hard work in the gym, but then lax in their diet. Nutrition is as important as training and a balanced diet that includes protein, vegetables and complex carbohydrates will help you stay on track. Avoid process foods, refined sugars and fruit juices.

3. Not drinking enough water. Water helps recovery and keep the body hydrated. Helps eliminate toxins and keeps you healthy. We will also keep you fuller throughout the day, helping to prevent overeating or eating sandwiches.

Nutrition is also a very important part of weight control. I was fortunate to speak with Kim McDevitt, MPH RD, National Educator Vega.

Kim shared some of his best nutrition advice. What are simple daily habits you can get to keep the weight?

The key to weight maintenance is to stay consistent in your daily habits. You have (hopefully) took some solid healthy behaviors that have got where he is today. Now is the time to join them! While you do not have to adhere to the same exact boring eating and exercise day after day, maintain the general principles in practice. Whether a sweat session early in the morning before work, group fitness classes at the local gym, which has joined, or career training motivated to get moving, stick to it.

As for your diet, be sure to plan and prepare. Both meal planning and food preparation are the key to weight control. Embrace the kitchen as a way to explore new healthy foods and connect with people you love. Also, make an effort to sit and enjoy healthy meals aware done at home with family and friends. Will it help to have a group or forum to be involved in maintaining the motivation to go?

Motivation is a very important element of successful weight loss. Most people who lose weight successfully are driven independently. However, being part of a group that is going through the same transformations (emotional and physical) can be a great support. Tempted by the office donuts in the morning? A coworker on the same trip in the diet could be your rock when the guard out of his hands. Skipping your morning workout is less tempting when your best friend got up early and features you are there. Making changes in the long term to maintain weight loss?

Control of long-term weight is very mental. You have to change your mindset of "I'm on a diet" to "This is the way now." Instead of a temporary quick fix, see healthy eating as a permanent change in your lifestyle in diet and daily habits.

This could include:

• Display of food in a different light, and appreciate all the wonderful health benefits. • Adopt a diet full of nutrient-rich whole foods, including fruits, vegetables, legumes and whole grains.

• Given his plate. Aim for a higher amount of protein and fiber in each meal, to keep you full longer. • Eating with the seasons to come for fresh mature products will be full of flavor and nutrients.

• Limit highly processed and refined foods.

• The practice of mindful eating. A simple exercise can be to sit with her plate and take 5 deep breaths before beginning your meal, or try taking slow, deliberate bites, enjoying the taste, texture and taste every bite offers.Other tips for weight maintenance and stay active?

• Be smart at breakfast. A healthy breakfast is an important place to start. When you make a smart choice at breakfast diet will be more motivated to eat healthy the rest of the day.

Looking for something quick and nutrient dense?

Stay hydrated! Water helps to keep your energy keeps the body systems work efficiently, and satisfy your cravings for snacks. Buy a bottle of water to keep on your desktop and one for your car, and make an effort to drink more water during the day. Change your exercise! Daily exercise not only benefits your overall health, it is also a key part of weight maintenance. Try adding a different kind of exercise, weight routine or adding hills or sprints in your current cardiovascular activity. What are the top myths about weight maintenance?

Once the weight is off, I can eat whatever I want. The portions are key when it comes to maintaining a healthy weight. We will always be tempted by options, abundant in processed calories, and many social events happen around food.

Instead of feeling like you can never enjoy or be social, being aware of your options. Pay attention to the amount of food you put on your plate. You probably already know that the food you can load up on (think green vegetables) and others that require more moderate portions and self-control (such as guacamole and tortilla chips).

Skipping meals is a good way to reduce calorie intake to maintain weight. In theory it might make sense: Do not take the food, ignore the calories. The problem is that skipping a meal is likely going to make you feel hungrier for the next meal, which means you'll eat twice as many calories you normally would (sometimes unwittingly).

I will use these tips to stay healthy and slim in 2015!

3 Truths about exercise you should know



Did you think that by running miles each day will put you in good health and shape? Think again. You might be exaggerating the necessary exercise and causes more negative than positive effects. A recent study in the Journal of the American College of Cardiology showed that excessive running can be fatal in the end.

Scientists studied more than 1,000 healthy runners and non-runners in a span of 12 years. They found that those who ran for more than four hours a week and those who did not exercise at all practically have higher mortality rates. This seemed a testimony to the word "too much of anything is bad."

If you are someone who spent too many hours to run, exercising or performing any type of exercise, but not seeing results, then it may have been the victim of misinformation. It is likely that these data are not outright lies, half-truths. Here are some facts to consider.

1. Running on the treadmill is the best alternative to reduce stress on the knees.

Running, either on a treadmill or not, it's good exercise. However, it really puts pressure on the knees. No matter where, it is true that the knees widely used for training. This can be easily solved by varying your routine and mixing activities to reduce pressure on the knees. This way, you can be sure to enjoy running in the coming years.

2. Sweating is a sign of better performance.

Did you think that an ounce of sweat equals fewer calories? Not exactly the right equation.Sweating is a natural process of the body to help release toxins from our body to keep you cool under intense activity. Just think about it, when you exercise during cold weather, sweat less. But if you exercise for a while, you sweat more. Sweating does not necessarily reveal the amount of calories you burned; however, if you never sweat during a workout you need to check if you have a thyroid problem or your routine is not only strong enough.

3. Crunching is the key to flat stomach.

For starters, round belly is caused by fat. And the fat can not be removed by crunches.Crunching is to tone your abs, taking into tight. It follows exercise to burn fat. You need to burn belly fat first and then the skin tone and muscle lose by doing crunches.
If you think you are making a great effort in the exercise, but not receiving any results, is not it time to rethink about their techniques and see if it is a fact or a myth?

Video: TEDx talks

10 Tips for winning the Belly Fat War

how to lose belly fat

Most of my clients long for a flatter stomach and washboard abs. While you may want to lose weight for vanity, reducing your waist is also important for your health. Extra-abdominal fat, particularly deep, visceral fat around his organs- is associated with increased risk of heart disease, hypertension, dementia, certain cancers and type 2 diabetes.

Struggling with belly fat can feel like a losing battle. As we age our metabolic rate (the amount of calories you need to run) decreases. Moreover, as women hit menopause we produce less estrogen, progesterone and testosterone, which increases the tendency to put on weight in about half.

Fortunately, there are a number of lifestyle changes you can make to reduce your waistline and improve health. Here are 10 tips to burn belly fat:

1. Don't diet. Dieting increases cortisol, a stress hormone that increases appetite and body fat accumulation. Furthermore, diet makes you crave refined carbohydrates and can trigger overeating.

2. Make friends with fiber, especially soluble type. Research shows people who increased consumption of soluble fiber (found in foods like apples, peas and beans), 10 grams per day reduced belly fat by 3.7% in five years. Foods high in fiber such as whole grains, fruits and vegetables are also loaded with antioxidants, which can help reduce inflammation and prevent belly fat.

3. Swap unhealthy saturated fats (found in meat and dairy products) to, especially healthy omega-3 polyunsaturated fats found in nuts, seeds, avocados and fish.

4. Reduce refined carbohydrates. Processed, refined foods such as white bread, chips, cookies, desserts sweetened beverages and increase inflammation, which is associated with increased belly fat. Besides these foods are short on satiety and full of empty calories that go straight to your waistline.

5. Eat enough protein. Having a small portion of lean protein at every meal and snack. Will you stay full longer and ensures that your body keeps burning calories muscle mass.

6. Eat when hungry, stop when you are full and eating mindfully (Pay attention to what you are eating!). You will eat the right amount of nutrients to support a healthy body weight and reduce the likelihood of consuming excess calories are stored as fat belly.

7. Exercise. Belly Fat love inactivity, so if you want to get rid of it you have to be active. Try to get at least 30 minutes of moderate exercise (like brisk walking) five days a week and do a training.Strength strength training is also key to losing weight and reduce belly fat, increasing muscle mass burning calories.

8. Sleep. Try to 7-8 hours per night. A 16-year study of nearly 70,000 women found individuals who slept less than five hours of sleep per night were 30% more likely to win 30 or more pounds than those who slept seven hours.

9. Reduce stress: Stress leads to an increase of the hormone cortisol, which is linked both to an increase in appetite and belly fat. Learn to relax, spend time with friends, meditate, exercise to reduce stress and get advice if you feel overwhelmed.

10. Be patient, especially if you have the genetic predisposition to gain weight around the middle rather than the hips and thighs. Losing belly fat takes time and persistence.

Need help to change your lifestyle and lose your belly fat? Join crush its scale and get the advice and training you need to succeed.

workouts: break through a motivation slump

Breaking Grounds for pothole

I was talking to a lady who had never seen before in a beauty salon. After discovering that I was a Pilates teacher and personal trainer, she proceeded to tell me about his ongoing battle with weight loss.

This woman was a true inspiration, having she managed to lose over 60 pounds by changing your diet and increasing exercise to your life. But as many of us know, motivation does not come with an endless supply; however, comes in waves of ups and downs. She explained that she was experiencing a low point and simply could not begin to exercise in recent times.

That's often the case when we get out of the groove of a routine that can be very difficult to find our rhythm again established.

Here are the suggestions I made to her. If you are at the lower end of motivation at the moment, hopefully it will be of help to you, too.

1. Make a playlist of 30 minutes of your favorite songs and dance with them.

2. Run or walk away from your home for 15 minutes and then run / walk back home. Build until you can run most of the way.

3. When you do not feel like doing anything, do some stretching while watching TV. At least you've done something towards your fitness goal.

4. Make a playlist of tracks motivation and collect five exercises to do in a row.

This is an example of a workout than five exercises you can do to break his slump motivation.

workout1

(Photo: Willis Lim)

Chubby

Focus of the body: legs, buttocks, thighs

1. Start with feet hip-width.

2. Lower the hips and buttocks toward the floor, as if you were taking a seat on an imaginary chair. Reach both arms out in front of the shoulders.

3. Press through your feet to return to its initial position.

Keep your feet and knees parallel throughout the squat. The smaller you make your hips, the harder you'll work. When you squat, knees should be slightly behind the toes.

Do 15-20 squats.

workout2

(Photo: Willis Lim)

Narrow Push-Up

Focus body: chest, shoulders, arms

1. Start with your hands shoulder-width apart and your body off the ground, except for the hands and feet. (For an easier option, keep your knees on the floor.)

2. Inhale as you bend the elbows, lowering the body toward the floor.

3. Push back to the starting position.

Keep your arms close to the sides of your body. Elbows should rub her waist and bottom.

Do 10-15 pushups.

workout3

(Photo: Willis Lim)

Straight-Leg Crunch

Body Focus: abdominal

1. Lie on your back and extend your legs straight in the air, feet toward the ceiling and hands behind your head.

2. Lift your upper body off the floor in a crisis.

3. Hold each contraction for 2 seconds before lowering his head back down.

His lower to work harder with outstretched legs, instead of being bent at a 90 degree angle abs.

Make 15-20 abs.

workout4

(Photo: Willis Lim)

Side Plank

Focus of the body: the waist

1. Place the body of your hand, with your elbow directly under your shoulder and feet stacked one above the other. Have your feet in line with your body, with your knees slightly bent.

2. Inhale as you battle your deep core muscles gently lifting the pelvic floor muscles.

3. Exhale as you lift your hips up, soil, so that your weight is balanced between you elbow and feet.

Hold for 30 seconds on each side.

workout5

(Photo: Willis Lim)

Flight

Main focus: back and buttocks

1. Lie face down with your hands beside your head and legs squeezed together.

2. Inhale as you lift your upper and lower body off the ground, focusing on the muscles of the middle and upper back.

3. Exhale as you lower down

Keep the slow, controlled movements.

Do 10 to 12 lifts.

Why weight loss pills have short effect

weight loss pills have short effect


"Diet plans and diet trends always try to make this beautiful magic pill when it will actually take the basics to stay on track and stay healthy long-term effective,"

 said Travis Alexander, Motions Personal Training.

Diet pills, some promise to lose 10, 20, 30 pounds in a day, and you may lose some weight at first.

However, according to Travis Alexander to motions personal training results can have a serious effect on your body.

"This will allow your body to burn more calories throughout the day and that's where you'll end up losing weight but in the long run that ends up causing harmful effects on your body," Alexander said. "Causing a higher probability of Cardio vascular disease, increased blood pressure, really kind of damage your organs on the inside."

While it may not be the most attractive way to lose weight, a combination of exercise and good nutrition is healthier.

Alexander says that taking protein supplements are also recommended as part of your weight loss strategy.

"The adequate intake of proteins that help repair, replenish muscle and also have sufficient intake of carbohydrates that will give glucose and energy during a workout. A balance the two with healthy fats that are going to allow your rev metabolism naturally, "Alexander says.

He says: that 20 percent of weight loss is exercise and the other 80 percent is nutrition.Therefore, eating whole foods, and maintaining a diet plan is the key.

12 Starting Fitness Exercises to Lose Weight Fast

Obesity is a common problem in their lives. Skipping breakfast, poor eating habits, night work and many more are reasons behind it. But nobody wants an obese figure, right?

So which exercises for weight loss will be good for you? A lot of weight loss tips come in response to this question. In youth, sometimes not worry about gaining weight. But the negative impact of the time when you get a little older.

Weight gain can bring high BP, cholesterol, diabetes and likewise. Not only in old age, but these problems can occur much earlier. Therefore, it is very necessary to exercise for weight loss from the beginning. Whatever your age or gender, solving their obesity is exercise to lose weight.

What exercises will be good for losing weight fast

Go to a good gym, talk to your coach and then decide what exercises will be good for you to lose weight quickly. However, for its benefits, here are some tips to lose weight for you.


tips to lose weight for you


Running: Best exercise to lose weight. If you run every day on the treadmill for 20 minutes, you can get a score of less than 3 weeks. Suddenly burn excess fat and feel probably healthy.

Stationary Bikes: A team to keep the abdomen and thighs in shape. These are designed for the convenience of users and is very easy also to cycle on it.

Tred-climbing machines: effective to lose weight rapidly as the benefits of tape along with the escalating effect lose fat from thighs and legs. Rowing

The Rowing Machine: Whenever rowing, not only extra fats are burned by this, but also reduces back pain and abdominal fat. It also gives toned members.

Aerobics: This tip weight loss is especially for those who do not like machines. Start dancing to the music and lose weight quickly.


 

Start dancing to the music and lose weight quickly.


Elliptical Machine: Address hand and belly fat is burned. Hips, legs and back will be sung by pedaling. So speed, lose weight. Simple, right? Cardio

Cardio Exercises: effective way to control oil with a perfect and efficient fitness trainer. Along with this exercise, you need to be cautious towards eating habits.

Kettlebell: Plenty of calories can be burned. It is useful for the core muscles. Try not regret it, but be careful if you are new to him.

Cross Fit: Cruz set up speed, cardio respiratory fitness and power with weight loss.


play with jump ropes


Jumping Ropes: Who among you has not played with jump ropes in childhood? Now is the time to return to play for a good cause. Weight loss.

Circuit Training: The combination of strength training and cardio. Helps maintain the balance of fats and calories in the body. Ask your coach as soon as possible.

Interval Workouts: While exercising, you have to give your body time to recover from the fatigue of fast workouts. These help to relax and pace down her body.

The 7 Worst Ways to Lose Weight

The 7 Worst Ways to Lose Weight

This year, in an effort to keep our roof at a suitable height, resolve to never try the following seven methods of weight loss absurdly fashion:

BOX JUMPS

Box jumps involving officially use the term physiological jump in a box. The adjective that are most often associated with is "explosive". But they put at risk all types of injuries, including a blown-out Achilles. If you have to pretend you're Super Mario Land as smoothly as possible. And to return to earth, jumping lightly or simply give to limit the possibility of further damage.

Vibration Plates

Exercising on a normal floor burns calories, so exercise on a moving surface must burn more of them, right? Unfortunately, research indicates that vibration plates are more effective in losing weight along with a good diet and training program. Related: Most things are effective for weight loss when combined with a good diet and training program. Play Battleship is effective when combined with a good diet and training program.

GAS MASK TRAINING

First, this is a real thing. The idea seems to be deprived of oxygen, so your muscles have to work harder. People, please. His lungs are not intended to be stifled semi, and training equipment must not come from the German military surplus store. If the normal course of your day not required to wear a gas mask, not out of their way to wear a gas mask fucking.

Running barefoot

You are not doing this, right? Read Born To Run, too, and we realize that thousands of years our ancestors hairy barefoot ran successfully evade predators such as saber-toothed tigers. But after 2010, when the "shoe fingers" seemed about to engulf the entire market for running shoes, a study from Brigham Young University found that modern riders who transitioned too fast in minimalist shoes was a risk of injury increased in feet, including stress fractures. In addition, 100 percent of them look like clowns. Even if he did run barefoot helps you lose weight, still would not recommend sacrificing their dignity so on.

SIT-UPS / CRACKING

Despite what you learned in gym class (and yes, this clause applies to many things in adult life), and abdominal crunches are not the best way to convert a beer belly for a six pack. Go plank or side planks instead-they'll burn, crush, crushing, grinding, and otherwise rip your abs more effectively.

GLUTEN-Refined POINTLESS

For some people, taking even a little gluten can cause serious consequences. Chances are you're not one of them. Only about 1 percent of Americans have celiac disease, but that has not stopped Americans from spending about $ 8.8 billion in gluten-free in 2014. The Mayo Clinic estimates that 1.6 million Americans who are he eating gluten-free diets do not need to. If you're one of those people and makes you eat gluten free you feel better, then good for you, but please stop saying that "you can not" eat the bread.

Mudders DIFFICULT

Because the races are more fun when you could also get a sewer dysentery, competitors in these physical challenges obstacle jungle style undertake the war as crawling mud, swinging rope, spear throwing, cross barbed wire and lots of things with fire. About 1.5 million athletes have endured difficult Mudders in the last four years, but be honest: These are events that the CDC has said: "Participants also should be encouraged to seek medical attention for diarrhea post-competition especially bloody diarrhea and to inform medical personnel of their exposure. "Let's go, bro.

6 Ways To Six Pack Abs

6 Ways To Six Pack Abs

1 Cardio


Aerobic exercise burns fat. Anaerobic exercise burns glycogen, which is stored in the muscles. Anaerobic exercise is great for building strength and muscle tone, but if your goal is to burn fat and tone your abdomen, aerobic exercise can do wonders! Even the "easy" cardiovascular exercises like brisk walking, jogging or light cardio routine can burn fat. Remember to include at least 30 minutes of cardio into your daily routine!

2 Side Ab Exercises


Your oblique muscles are located on each side of her belly. Oblique exercises are often forgotten in the conquest of a ripped midsection. Oblique exercises like side bends, twists or planks are important to trim your waistline. For a slimmer waistline, do not forget to exercise the lateral muscles!

3 upper and lower abdominals Abs


Abdominal training the upper abs. Leg lifts lower abdominal exercises. Know the difference. You need training, both for a complete ab workout. Any variation of crunches or situps work the upper ab area. Pick one and then move to the lower ab. My favorite lower ab exercises are leg lifts, single leg stretch and twists knee board. Again choose an exercise and stick with your workout.

4 Length of time actually spent handling Abs


A common myth is ab, working on the abdominal muscles do abs more muscular and bulky. This is not true. You need to do abdominal exercises for abs. While a full body workout is important for tone and overall fitness, developing abs is the only thing that will give your tone midsection. Many abdominal exercises are also fat burning, make sure to fit into each of your abdominal exercises for at least 30 minutes a day. Or at least fifteen minutes if you happen to be in a race one day

5 protein in every meal and snack time


The protein in meals and snacks is important! It keeps you full longer and is the macronutrient (calorie containing foods - the others are carbohydrates and fats) which in addition least waist. Protein also helps your muscles repair. If you are doing intense ab workouts, you need protein to repair your muscles!

6 A Balanced Diet


Essential for all health lists for each feeding regimen is to maintain a balanced diet. A balanced diet is the key to fitness, health and disease prevention. You can not look or feel good without it. The inclusion of a complete balanced diet with fruits, vegetables, lean proteins, whole grains and healthy fats will help not only with his six pack, but with your total fitness goals. The easiest way to make sure your plate is balanced is to have half of its fruits and vegetables from the plate and the inclusion of protein in every meal and snack (see point 5). Remember, the pairing of diet and exercise is the perfect way to have a healthy lifestyle and achieve their fitness goals.