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Tips For Getting A Six Pack In A Month If You Don’t Like To Go To The Gym

Working out at a gym is not everyone’s cup of tea and the fact that you’re here possibly means you are one of them. It is absolutely fine to express your dislike for the laborious, back-breaking exercises you have to put up with at a gymnasium, but the problem is you can’t get those coveted six pack abs if you don’t exercise daily.
Does not mean you have to settle for a jelly belly? No. It is possible to get a six pack at home, without going to the gym, in a month. The secret lies in diet, exercise and sleep. So, without wasting any time let’s get down to the main points.

 The Six Pack Diet
If you want to get a flat stomach with a neat six pack, you should build lean muscle and reduce body fat. Healthy eating helps accomplish this object at the earliest.

  • Eat a balanced diet that includes essential nutrients, vitamins and minerals in healthy quantities.
  • One should eat carbohydrates in judicious amounts. Replace simple carbs with complex carbs in your daily diet. Fitness experts suggest eating carbs in the morning as it allows the body enough time to digest it. Yams and brown rice are good food choices.
  • If you want to get ripped fast, you should eat foods rich in proteins. Proteins build muscle mass, provide energy for workouts and controls hunger cravings. It also helps the body eliminate fat. Consume lean meat such as fish and chicken, eggs, cereal and oatmeal. You should eat 1g of protein for every pound o body weight. One can also have a protein shake.
  • You should eat fat in limited quantities; eat healthy fat.
  • Do not eat processed and packaged foods rich in sugar and fat such as candies, cookies, pizzas and chips.
  • Do not eat high sodium foods.
  • Drink plenty of water; at least 8-12 glasses of water daily. Drink cold water. Cold water accelerates your metabolism as the body has to work harder to get the water to normal body temperature.
  • You should not drink sugar-sweetened colas and carbonated drinks. Replace them with green tea, coffee and fresh fruit juices. Catechin present in green tea and coffee stimulates your metabolism.
  • You should not skip meals or go into starvation mode in order to burn fat in the midsection. Starving works the opposite adding fatty deposits and depleting muscle mass.

Exercise

  • Stomach crunches are the best to get six pack abs in a month. There are a variety of crunches you can perform. The aim is to build core strength.
  • Leg raises and hanging leg raises are also exercises for a six pack.
  • Cardiovascular exercises such as cycling, running, swimming, stair-stepping, skipping and walking are also a must if you want to get rid of fat sitting around the midsection.
  • Interval training that alternates between high and low intensity exercises increases fat burning in the body.

Sleep
You should get minimum 8 hours of sleep. Sleep replenishes the body. In the absence of rest, the body feels fatigued prompting you to eat more.

This combination of diet, exercise and sleep will enable you to get a 6 pack in 1 month. If you’ve always admired a six pack on someone else, it’s time to make other go green with envy.

Imagine how would your life be and how many dates you could have in a week if you had a six pack in 1 month? To learn exactly how to train, how to eat and what elso to do to get ripped in 1 month, just visit this website: Six Packs in a Month

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How to Lift Weights

Weights are used in a range of exercises, but they are most useful for building lean muscle. This is because if used properly, weights can apply a lot of force on your muscles, forcing them to get bigger to better oppose the force. Many men exploit this property of our muscles to make their bodies more attractive and stronger. However, if you ask them exactly how to lift weights to build lean muscle, they will most likely not know why.

Like I mentioned earlier, can exploit your muscles tendency to grow if exposed to a force greater than that which it can handle. Just like your skin darkens in the sun or you shiver to in the cold, your muscles grow to protect you. They protect you from the pain which you inflict on yourself by lifting weights. This means that if you want to continually build muscle, you have to continually lift heavier weights. Of course, it also means that you’ll have to consistently be in pain, but the more you lift, the more you will get used to it.

Having said this, you can’t just lift 20 lbs once, then 25 lbs once then 30 lbs once. You’re simply testing your existing strength by doing this. If you want to build muscle, you have to lift weights more than once. It’s called training with intensity. When someone says, “whoa, that was an intense workout,” have you ever stopped to think what that actually meant? The definition of intensity that applies to lifting weights and lean muscle exercise is “the amount of work done”. This is vague, so let me explain.

If you lifted 20 lbs at 10 reps for 2 sets, the amount of “work” you have done is 20x10x2 = 400 lbs. Say the next time you work out, you reckon your muscle’s grown so you go up to 30 lbs. However, you can only do 6 reps and 2 sets. 30x6x2= 360 lbs. Even though you lifted a heavier weight, your muscle’s lifting capacity has not increased enough, therefore you have to lift your current weight at a greater intensity and make it grow in size and strength before you can lift a heavier weight.

That’s basically it. By lifting PROGRESSIVELY HEAVIER WEIGHTS AT A HIGH INTENSITY, you’re doing proper lean muscle exercise which puts your muscle in the best position to grow in size and strength. Understanding how to lift weights in this manner also sets you up to understand proper lean muscle exercise methods.

Cheng is the owner of http://ift.tt/1eGSSjU. It’s geared towards helping regular men with no experience in lifting weights learn how to get lean muscle.

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Health and Exercise Tips

So pull up a chair, put aside your “lose 50 pounds by eating only grapefruit” article and open your mind for just a little while. You may disagree with these facts, but that’s what keeps the myths alive.
And away we go…


1. The healthiest method to gauge your progress is weighing yourself: MYTH
You think I’m about to say that the answer is to get frequent body fat tests, don’t you? Nope! The healthiest way to gauge your progress is to make sure your strength levels increase when performing resistance exercise, make sure your endurance improves through cardiovascular exercise and make sure that your clothes fit exactly the way you want them to. When did we stop trusting ourselves to the extent that everything has to be successful by a measurement? Don’t we have enough pressure in our lives?

2. Women will get big if they weight train: MYTH
A woman has approximately one-third the testosterone compared to a man, so putting on a ton of muscle is not going to happen. The women you see in the magazines that look big and manly are on steroids, growth hormones, etc. You may look bulky if you’re carrying excessive body fat and building muscle. However, if you’re reducing body fat, you’ll eventually be able to see those lean, defined muscles.

3. You must work out five to six days per week to make progress: MYTH
I see a lot of people in the gym five to six days a week and they’d be better off playing ping pong. Consistency and level of effort is the key. I’d rather see someone work out three days per week with enthusiasm and intensity, than five inconsistent days of lackadaisical effort. In fact, for those clients that have trouble with motivation, I recommend only two days of workouts per week, but they must do it every week.

4. Spot Reducing Is Possible: MYTH
The human body loses fat over the entire body at various rates of speed. It’s impossible to spot reduce. If you’re focusing on only losing fat that sits on your hips, it won’t work. Generally, the first place you gain fat is the last place you lose it.

5. If You Exercise You Can Eat Whatever You Want: MYTH
The big message in the nutrition and personal training world today is that most people need to eat more to stimulate the metabolism. The truth is, you need the correct amount of total calories to lose body fat. Exercising will burn calories, but if you’re eating anything you want and you’re over maintenance calories, you’ll most likely gain fat.

6. Stretching prevents injuries: MYTH
After analyzing the results of six studies, researchers at the U.S. Centers for Disease Control and Prevention could not find any correlation between stretching and injury prevention. According to Dr. Julie Gilchrist, one of the researchers involved with the study, “Stretching increases flexibility, but most injuries occur within the normal range of motion.” Dr. Gilchrist goes on to say, “Stretching and warming up have just gone together for decades. It’s simply what’s done, and it hasn’t been approached through rigorous science.”
Make no mistake; a stretching program is not without benefits. Seven of nine studies suggest that a regular stretching program does help to strengthen muscles. However, it does not appear to actually prevent injuries. Warming up prior to exercise and increasing blood flow to the muscles is actually more conducive to injury prevention. I’m not suggesting that you eliminate stretching. It is valuable and flexibility is certainly important as we age. However, we may be off base assuming it’s an injury-prevention technique.

7. There is a ‘Best Workout Routine’: MYTH
There is no best and only way to workout. I get a multitude of questions concerning the efficiency of super slow-rep workouts, “the best video tape” workout, “best number of days to workout,” etc. In reality, it’s good for you if it works for you, but don’t stay with any of it for too long. Don’t let the body or the mind adapt. The body will adapt to any exercise routine in approximately four to six weeks. Vary volume of sets, time between sets, reps, exercises, cardiovascular exercises, exercise tapes etc. Manipulate your routine every three to four weeks and view change as your key to efficiency and results.

8. One should lose weight before they begin an exercise program: MYTH
There is no physiological reason to lose weight prior to beginning an exercise program. Exercise is the best thing for your health and there is no time like the present to start. There are too many benefits of exercise to list here, but you’re doing every system and cell in your body a world of good by exercising. Any amount starting with 5 minutes a day is beneficial.
Fat loss and muscle gain are only two of the many benefits that your body will experience from exercising. Each day will get a little easier as you become more fit. There is no justification for waiting to begin – unless you have orders from your doctor.
Whether you exercise with 20-percent body fat or 30-percent body fat, you’ll still be providing your body with the same benefits. Of course with less fat, you can move a little easier and it may be less strenuous on your heart, but you can be more fit and efficient at 30-percent body fat if you are exercising than if you wait to get to 20-percent body fat without exercising. The goal is to gain or preserve muscle and lose fat – not just lose weight (which implies both muscle and fat).

9. When working out with weights, very high reps (over 15) will help me to get defined muscles and very low reps (8-12) will make them bulky: MYTH
You’re not going to improve your strength or effect muscle definition if you’re choosing a weight that is too light. Muscles respond to overload. It’s the only way to get the cosmetic and strength benefit from weight training.
Muscular definition is the result of a calorie reduced diet, overall body fat loss and weight training with challenging poundage’s. Add cardiovascular exercise and you have the body you’ve been dreaming about – over time, of course. The guidelines used for selecting a weight are to choose a resistance that allows you to do between 8 and 12 repetitions. If you can’t do 8, it’s too heavy. If you can do 12 repetitions, then increase your resistance by 5 percent. Keep in mind that all of your muscle groups are not equally as strong. For example, you may be able to use 7 pounds on a lateral raise, but need 15 pounds to be challenged during a squat.

10. Lifting weights very slowly is the best way to weight train: MYTH
Lifting super slowly produces super long workouts – and that’s it. University of Alabama researchers recently studied two groups of lifters doing a 29-minute workout. One group performed exercises using a 5-second up phase and a 10-second down phase, the other a more traditional approach of 1 second up and 1 second down. The faster group burned 71-percent more calories and lifted 250-percent more weight than the super slow lifters.
The real expert says: “The best increases in strength are achieved by doing the up phase as rapidly as possible,” says Gary Hunter, Ph.D., C.S.C.S., the lead study author. “Lower the weight more slowly and under control.” There’s greater potential for growth during the lowering phase, and when you lower with control, there’s less chance of injury.

11. Eating a lot less or going on a crash diet will get the results you seek: MYTH
This was a dietary strategy popularized prior to the 1980s. People would go on crash diets like the grapefruit diet and lose weight – meaning muscle and fat. They assumed just eating less would take care of everything. Today, we know total calories important, but so are the amounts of protein, carbohydrates and fats in the diet.
A slight caloric deficit (less than maintenance) must be adhered to as well as eating small meals and snacks every two to three hours. This helps to control blood sugar; and it is a fact that blood-sugar control will help you to lose fat. It may look confusing, but eDiets.com takes all the planning and hassles away by doing it for you. I always recommend some sort of structured nutritional program. Just guessing doesn’t work.

12. You must be 100-percent perfect on your nutrition program all the time: MYTH
Sure, this is a great thing to do if you have a strict time frame for fat loss, but it’s a disaster waiting to happen for most people.
Haven’t we learned that we love food and we need to find a way to build in modest amounts of treats that we enjoy? I trained a client several years ago who asked me to design a nutrition program for her. She was somewhat depressed as she told me she just knew she had to give up eating the four chocolate-chip cookies two to three times per week that she had with her kids. She was overjoyed when I told her she didn’t have to give them up.
However, I mentioned that I was going to reduce the number to two cookies and it would fit into the overall nutrition solution. Yes, she did lose body fat with this realistic approach, and she also enjoyed her treat. We need to make progress, but a sane approach encourages consistency and avoids that dreaded denial feeling.

13. Performing countless abdominal crunches thinking it will get rid of the ‘pooch’ area on the lower tummy/abdominal area: MYTH
I see this comment or get a question related to this issue approximately 20 times per week. It is not possible to spot reduce any area of the body.
The real solution is to reduce overall body fat through a slight caloric deficit, add resistance exercise (weight training) to stimulate the metabolism; and, cardiovascular exercise to burn additional calories. That’s the way to fat loss.
Performing crunches will never reduce the abdominal area because it only serves to strengthen muscle, not flatten a specific area. Just as 200 bicep curls will not make the arm smaller, nor will 200 abdominal crunches make the waist smaller. You cannot spot reduce any part of the body. It’s just not physiologically possible.

14. Performing a lot of cardio is the best way to lose fat: MYTH
Some people go up to 90 minutes and longer on a cardio machine. The problem with this strategy is it’s completely ineffective. It’s a poor method to lose body fat and a real time waster.
You can workout for long sessions with moderate intensity or use shorter sessions with higher intensity (based on your fitness level). You can’t do both! The shorter, more-intense session will burn more overall calories and preserve muscle, which will make you look tight and lean when you get to your scale weight goal. In addition, the shorter/intense sessions will have a more profound effect on the calories you continue to burn 24 hours after completing the session. Want to lose fat efficiently through cardio? Pick up your pace a bit and try to get a more intense and efficient 30 to 45 minutes. You don’t need to be huffing and puffing for dear life, just increase the intensity a bit and keep it sustained at a higher level within your target heart-rate range.

15. Calories are the only thing that counts when trying to lose fat or gain muscle: MYTH
Ratios of protein, carbohydrate and fats are also important. The key to losing fat and gaining muscle is controlling and manipulating insulin levels. In simple terms, when we consume excessive calories or excessive amounts of high glycemic carbohydrates at one meal, the body’s blood sugar rises. When this happens, the pancreas secretes insulin to lower blood sugar levels.

One of the many drawbacks of this happening excessively is, along with putting you at risk for diabetes, the body also holds onto stored fat! A balance of protein, carbohydrate and fats works most efficiently in losing fat and gaining muscle. Don’t forget, the ultimate key to a lean and tight body is the combination of proper nutrition, exercise and consistency. As always, check with your doctor before starting any exercise program.

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Does Exercise Help Prevent Cancer?

Exercise could be considered to be one of the best alternative medicines known to man, something that can be self-inflicted upon the body by its owner as and when desired.
However, this being said and done, many of us do not realize the full potential that just a 30 minute daily workout (something which does not have to be done all at the same time) may actually bring to the body.

Not only does exercise give us a great looking body, but it also has other hidden benefits too. There are many theories as to these hidden benefits which are said to help prevent and conquer many diseases that are designed to damage and destroy the structure of the body’s organs.


These theories include:
1. The immune system is strengthened with the use of exercise, which in turn may actually stop many forms of cancer in its tracks. It is considered that a strong immune system can fight off disease in general.
2. The excretory system, and intestine actions are greatly increased by exercise, resulting in harmful substances that enter the body being excreted faster, thus not giving sufficient time for cancer cells to develop and take a hold on the body.
3. Usually people who exercise tend to be more conscious about their life-style habits. These may include, maintaining a well balanced and healthy diet which in turn greatly cuts down the risk of over consumption that in many cases can cause obesity, and other health related problems. Obesity is a known contributor to the development of cancer.
4. Exercise also increases the blood flow to the heart, at the same time strengthening the heart’s contractions so as it is able to pump blood around the body easier. This can be a major factor in combating heart related diseases.

Regular Exercise:
If one does not have time to go to the gym, then many exercises can actually be preformed while at work, on the way to work, or on the way back home, and may not actually need to infringe on one’s daily life-style. For example:

1. Walking or cycling to and from work are great cardiovascular exercises that tend to keep down the obesity factor.
2. Taking the stairs instead of the lift to the second or third floor is another great exercise. If work is done on the top floor, then the lift can be taken part of the way until such times when the stairs can be taken all the way.
3. Shopping locally, as a walk to the shops together with carrying the groceries back home are also great exercises that will go towards the 30 minute daily routine.

So Yes! Exercise does actually help prevent many forms of cancer from developing.

Philip is a Freelance Writer, Author, and Owner of Cancer Cry. He was born in Oxfordshire, England; however, today he lives in Mexico where he has been based for many years, researching and writing about cancer and other health related issues. If you would like to read more of his articles, check out his website – http://ift.tt/1hWp9n1 – and at the same time, please recommend his website to others. Thank you for reading Philip’s articles!

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How To Overcome Panic And Anxiety With Exercise

In our stressful world, many suffer from severe stress that can even cause panic and anxiety for some. Some don’t even know they are already suffering from panic and anxiety. There are available treatments and medications for this kind of case, but not many people go to a doctor for help.

If you suspect that you may be having some panic and anxiety attacks, there are some things you can do to overcome them. One very effective way is actually quite simple. Regular exercise has actually been proven to help relieve panic and anxiety attacks. There are even some exercises psychologists and therapists use to treat their patients.


Built to move
Our bodies are designed to move. People who lack physical activity have a lot of unused energy and this causes physical tension. These people are more likely to have cramps and stiff muscles in different parts of their bodies. Usually doctors will not find anything wrong and blame it all on stress. These physical discomforts cause them to then have some mental tension and the problem begins.

The only way to relieve you of all these physical and mental tensions is to start moving and using all that stored up energy in your body. You can be surprised how breaking out a sweat can make you feel so much better. The result may not be instant but with regular exercise, things will get better.

Beat the Stress
Many people consider stress as part of our everyday lives. Many people find it tolerable. But for some sensitive people stress can be very depressing and can affect their way of thinking and behavior. Stress is not something you should take for granted. As soon as you feel stressed, you should find ways to relax and get out of it immediately.
Our body releases a hormone called Cortisol whenever we feel stress. It is proven that the only way to stop the development of Cortisol in the body is through movement. When we exercise or do some physical activity when we are stressed, Cortisol is lowered and our body begins to relax.

Create Balance
Panic and anxiety also affects a person’s health. Many sicknesses today can be traced back to high stress level living. When a person is stressed or depressed, the immune system becomes unbalanced and the person becomes more prone to sickness. Exercise is a good start to stress management without using any medication. It helps balance the body’s immune system bringing stress levels down.

Be Active
The best way to keep your mind and body healthy is to live an active lifestyle. Being a couch potato all day or even sitting in the office every single day will not help you relax. All your unused energy will just build up and stress you up.
Do some brisk walking from one errand to the next. Use the stairs when you can. Try some stationary jogging for a few minutes a day. Take the dog for a walk. Find ways to move your body and feel more alive.

Exercise Helps you Relax
Studies show that exercise has some effects similar to anxiety medications. When we work out the brain releases endorphins or natural pain relievers and this soothes any stress related physical tension. And when the physical tension is gone, the mental tension is eased as well.

Sleep Better
Another big help that exercise does is that you will be able to sleep better after a workout. Exercise is tiring and when the body feels tired, it naturally needs rest. This promotes sound sleep. And when we sleep, the body gets a chance to recharge and repair itself. By morning you will feel more relaxed and stress free.

Enjoy Yourself
Lastly, when choosing an exercise for you to do everyday, find something that you will enjoy doing. Otherwise your work out will be more of a burden than something relaxing. Go for yoga, swimming, dancing, tennis or anything that you would look forward to doing again. This way you find a recreational activity and overcome your panic and anxiety attacks as well.

Of course if you feel you cannot stick to your exercise tips alone, try starting an activity with your friends. Join an aerobics class or go cycling together. A little moral support and of course companionship while starting your new active lifestyle will help you achieve your goal.

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Natural Ways To Grow Taller After Puberty: Exercises To Increase Your Height

It is a known fact that your body height and frame is dependent on your generic combination. Nevertheless even then everybody expects to achieve at least an average height. In some cases, the height remains small even after puberty. If you are experiencing a similar problem and would like to grow tall or increase your height by few centimeters naturally through exercises, this article is definitely meant for you.

Regardless of your age, the exercises outlined in this article will offer you a chance to grow taller through naturally means. These exercises have been scientifically proven in increasing height even after puberty if adhered to properly. This is achieved by a hormone called HGH (Human Growth Hormone) that is secreted by the pituitary glands after being stimulated by stretching and flexing during the exercises.


Vertical Hanging Exercise: It is a simple exercise but a very effective stretching one. To perform this exercise, you need a straight metal bar strong enough to hold your weight, placed diagonally at a minimum height of seven feet from the ground hence the distance between the ground and your feet is about 4-6 inches. Hold the metal bar firmly with both hands for the longest time possible and when you begin to tire, swing back and forth slowly as you attempt to contact the ground with your feet. This exercise will elongate and flex your spine. Perform this exercise 3-4 times each week for best results.

The Cobra Stretch Exercise: This exercise is basically a Yoga exercise aimed at flexing your spine, sapling as well as stretching it, in order for the cartilage in between the vertebrae to grow hence increasing your height. To perform this exercise, lie on the ground facing the floor then place your palms on the floor and use them to lift yourself from the knee area upward such that you form a curve. Perform this exercise 3-4 times a day with each repetition lasting for not less than 30 seconds.

Knee Stretching Exercise: To perform this exercise, sit on couch or chair then place 10-15 pounds of ankle weights on both ankles with your feet hanging straight down over the ground. Once you are through, remove the ankle weights and allow your legs to relax by gently kicking your legs for about 5-10 times. By performing this exercise, the knee ligaments are stretched thus allowing growth and repair. Perform this exercise 4 times each week for successful results.

Bow yourself Exercise: This is among the simplest exercise of growing tall. Sit on a couch or a chair. Assume a straight posture while seated. Keep your feet in contact with the ground. Move your chin towards your chest maintaining an upright position of your back. Take 3 deep breaths and move your chin back to the normal position. Perform six repetitions two times a day for optimal results. Performing this exercise allows the stretching of your upper back muscles and also helps in stretching the upper part of the spine.

Performing a combination of all the above exercises will guarantee you of an increase in body height.

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Did you know that you can grow up to 1-4 inches taller in as little as 6 weeks? This may sound impossible to you but it is 100% truth. There is a scientifically proven secret to make you grow taller naturally regardless of your current age, height or gender. If you want to learn of this secret and add 1- 4 inches to your height in 6 weeks or less then I urge you to Click Here Now!

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Top 4 Diet Tips For Natural Muscle Building

If you want to get some lean muscles you need to take care of your diet as much as your exercise. If your body has a tendency to get fat deposit then you should be extra cautious about you food intake. Here are some diet tips for getting lean muscles in place of loose fats.

Tip 1. Keeping your diet in control is the best way to build muscle and burn fat at the same time. Get the right proportion of food – a diet of 60% carbohydrates, 25% protein and 15% fat is considered as a very well balanced diet. Besides them you also need right amount of vitamins and minerals to maintain healthy lifestyle.

Tip 2. Skipping meals may sound a good idea to your ears but it is bad for your health. You need calorie to burn calorie. So there is no way you can get rid of excess fat by starving yourself. So take all your meals but control them. Cut sugary and fatty foods from your diet completely. Stick to vegetables, chickens, cereals, fruits etc for healthier eating.

Tip 3. How much food you need depends on your daily calorie requirement. This in terms depends on your body weight and activity level. An average requirement of 2000 calorie for an grown up adult is considered for diet calculation. But it really varies depending on how hard you are working every day.
If you are skinny and trying to build muscles your daily requirement would be as high as 2500 calorie. On the other hand if you re fatty now, you should be on the lower side of 2000. All this talk about calorie does not mean you should measure calories before you take anything. If you are doing exercising well, some extra calorie won’t harm much. They will be burned during your exercises.

Tip 4. Drinking adequate amount of water is also a very important part of building muscle naturally and in a healthy manner. Most doctors recommend that you drink 3 liters of water consistently on a daily basis. It comes to anywhere from eight to ten glasses. Simply take some more water each time you drink and drink frequently. If you sweat heavily then you are losing lot of water, compensate it by taking additional water.

To receive further information on diet tips for natural muscle building, visit our website. Get free ebook to tone your body, build strength and boost energy just in 6 weeks.
James Zordan currently transforms bodies both men & women alike. He is dedicated to giving you the body shape you desire.

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Zumba Benefits and Aerobics Health of Zumba Dance High Impact Exercise

Zumba is the fitness craze that has swept the world. It is the creation of Columbian dancer, Beto Perez. It is believed that nearly 14 million people around the world participate in this dance phenomenon on a weekly basis. Zumba involves several aspects of popular, South American dances with a touch of hip hop and martial arts. In addition to weight loss, there are many benefits for those who regularly participate in an hour of Zumba fun.


Zumba is ideal for those who find high impact exercise challenging. Movements are done in a rhythmic fashion and do not involve plyometric or jumping movements. While high impact exercise is beneficial, it is not always practical. There are many beginners who hopelessly participate in high impact exercise in their quest to lose weight. Many of these individuals are unfit, have muscle imbalances or do not possess the athleticism to properly execute these movements. As a result, they often quit due to their inabilities.

Zumba provides a fun atmosphere with great music. Lower intensity is counterbalanced by constant movement that incorporates nearly every muscle in the body. Squat movements strengthen the legs and hips. Arm movements develop well defined shoulders, biceps and triceps. Students will also strengthen their abdominals and other core muscles with an endless combination of trunk rotation movements.

Zumba training significantly reduces the likelihood of exercise plateaus. Exercise plateaus are encountered as a result of training monotony. The human body is an incredible machine that quickly adapts to its environment. When this adaptation occurs, the body must be presented with an alternate stimulus to ensure continued results. Most lay people do not have the expertise to properly design fitness programs to ensure steady progress. Because Zumba is so varied, it virtually guarantees steady results to the committed student. No two training sessions are completely identical. This also keeps exercise interesting and fun for the student.
Exercise movements also mimic the natural and normal pace of the body.

Steady movements significantly reduce the chance of injury and remove the pressure to “keep up” with the class or instructor. Naturally paced movements also allow the student to adjust or compensate for limited ranges of motion and skill. Additionally, these movements allow the beginner student to process and learn techniques in an exercise friendly environment. Movements also take advantage of dance a past time enjoyed across all cultures.

The Zumba environment is especially beneficial to the novice student. It is a great atmosphere to form relationships and accountability with likeminded people. Because Zumba is fun, students enjoy intense exercise with a smile. It is the antithesis of full throttle training that defines boot camp fitness. It is enjoyed by all. Most people quit exercise programs within the first 3 months. Zumba greatly increases long term adherence among beginners.

Intensity levels utilize a combination of fat and glucose energy systems. Lower intensity taps into fat stores as higher intensity utilizes glucose or sugar. As sugar is depleted in the muscle, new caloric consumption must replace these stores before anything is stored as fat. Also, higher intensity levels guarantee a higher metabolism for hours after training and more calories consumed at rest. This can permanently increase the metabolism as quality muscle is added and fat is reduced. Zumba incorporates the benefits of both energy systems.

Zumba shows no sign of slowing down. Home DVD sales have made this sultry fitness system available to those who prefer the convenience of home. DVD packs provide the student with a great, progressive program for fitness success. Students will also find practical dietary advice to complement their training. Zumba’s continued popularity is also evidenced by students who eagerly line up for classes as they claim their favorite spots on the dance floor. Music and dance crosses all cultures. When combined with healthy living, it provides a near full proof solution to long-term, fitness success.

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Keep Your Body Looking Fine By Following These Fitness Tips

Do you consider yourself engaging? If you said no, you most likely need to work on your body and on your self image a little. What better way than exercising? Read these pointers to find out more about fitness. You might shed pounds swiftly and feel more comfortable in your body thanks to fun exercises.



To enhance how fast you can swim, work on making your ankles more flexible. Use short exercises like alternately pointing your toes and then flexing your feet for a minute or so to increase adaptability. This could make your feet better at moving you quickly through the water just as water creatures’ flippers shove them.

For healthy fitness staying hydrated is critical. The benefits of getting lots of water do not end at the gym door, though. Except for powering an exerciser through a tough workout, a plentiful water intake improves general health and aids in digestion throughout the day. Total hydration is another part of a plan for overall fitness.

Increase the effectiveness of your walking workout. Bend your elbows at a 90 degree angle and pump your arms with every step you take. This encourages you to stroll faster, increases your pulse rate, and can burn 15% more calories than if you keep your arms by your side. Try to walk for a minimum of 30 minutes a day, and you will see the results in no time.

An exercise class is a way of continuing your fitness routine through the winter months. Many people are less willing to exercise in the winter, especially if they have an outdoor routine. Try signing up for something different to your ordinary exercise: if you generally cycle, try yoga. If running or jogging is your chosen routine, try free weights. Who knows, you might find that you really enjoy this new kind of exercise, and if nothing else, it’s a healthy technique to get through the dark winter months!

Some older adults will become less mobile because of their loss of balance when walking. Employing a walking cane or a walker will assist in improving balance and lessen the likelihood from falling. However , research has shown that using a pole rather than a cane or walker is better for the older adult. A pole will increase the strength of the upper-body and help the cardio system as well as concurrently improve their balance while walking.

A great tip to help you get fit is to get a blender. Sometimes it can be tough to eat enough fruits or veggies and with a blender, you can consume them all at once. You can make your own custom protein shakes by adding whatever ingredients you would like.

As is clear with these tips, fitness can be fun. Don’t make it an obligation: make it something that you like to do. Learn as much as feasible about fitness to discover which exercises are the most highly efficient and to find new ways to get motivated. Adopt fitness as one part of your lifestyle.





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Fat Loss A-Z – Essential Action Points For Successful Fat Loss

A Activity. Good nutrition is only half of the equation for optimal fat burning. Getting physically active is the other half. When you combine the two you get great results. But it is also important to establish a daily regime so that these essential facets of healthy living become habits and not just something you do in the short-term. It only takes a week of no exercise or a couple of evenings of excessive eating to undo the good work of a well planned fat loss program, so avoid these pitfalls by committing to a manageable regime and sticking to it.

B Body Fat percentage. Getting yours measured, either through skinfold measurements or bioelectrical impedance, will give you an accurate idea of where you’re starting from, so you’ll be able to monitor your progress effectively and adjust your diet and exercise regime as necessary.

C Calorie deficit. In order to lose fat, you need to create a calorie deficit, and that means burning more calories than you consume. Regular exercise combined with a carefully monitored, healthy, balanced diet is the quickest way to achieve this. In order to lose 1lb of fat per week you need to create a calorie deficit of 3500kcal.

D Dieting. It makes you fat. When you significantly reduce your calorie intake, your body goes into ‘famine mode’ and slows your metabolism right down, which means you’ll burn fewer and fewer calories at rest. When you diet, your body tries to hold onto its fat reserves and will hence break down lean tissue, or muscle, for energy instead. Remember, the more lean tissue you have , the more fat you burn, even at rest.

E EPOC. Excess Post-Exercise Oxygen Consumption. Most people are misled into thinking that the amount of calories you burn during an exercise session is what’s key for fat loss. But we actually spend far more time not working out than we do exercising, so it is also important to focus on how many extra calories a particular session is going to lead you to burn after you’ve finished.
This is where anaerobic exercise is so important. Not only does it burn calories whilst you’re doing it, but it also increases the amount you burn afterwards as a result of heightened metabolism (EPOC). This state of increased calorie expenditure can range from several minutes for light work (i.e. aerobic training), several hours for heavy work (i.e. anaerobic cardio training) and up to between 12 and 24 hours for prolonged, exhaustive workloads (i.e. interval training or circuit weight training).

F Fat Burning Zone. Sorry, it doesn’t exist. Advocates of long, steady stints of cardio suggest that the body burns more fat during low intensity aerobic exercise than it does at high intensities, but this is a misinterpretation. At low intensities, a higher percentage of fat is burnt in relation to protein and carbohydrate (50% of calories from fat). However during higher intensity exercise, even though total calories from fat are only around 35%, a much higher number of calories are burnt overall, which means you’ll burn more fat calories at high intensities than low ones.

G Goal Setting. Grab a pen and paper and write down exactly what it is you want to achieve. Be Specific about what it is you are trying to achieve and by when; this helps us to focus our efforts, clearly define what we are going to do and helps us to stay accountable by committing to a deadline. Decide what actions you are going to take to achieve your goal and establish why it is important that you achieve your goal. For example, instead of writing ‘I want to lose weight’, you could say, ‘I will lose 5cm off my waist by December 25th and I will achieve this by committing to a daily exercise regime and healthy diet, which I will preplan each day to ensure I stick to it.’

H Herbal Tea – studies have shown that drinking teas such as green tea can help fat loss by increasing your energy expenditure by up to 4% for 24 hours after drinking it, as well as detoxifying the body, suppressing appetite and aiding the digestion of fatty deposits. They can also help to reduce cholesterol, which, in excess, can put you at risk of coronary heart disease.

I Interval Training. As previously mentioned, high intensity interval training continues to boost your metabolism long after your exercise session is over (EPOC). There are various means of performing intervals but the essence is the same whatever your level of fitness; following an appropriate warm up, short bursts of high intensity work are followed by a low intensity recovery period, repeated several times and finished with an appropriate cool down.

J Juicing. For those with the time and inclination to prepare fresh juices, these can be incredibly beneficial for fat loss in that they allow you to consume a myriad of different vitamins and minerals in one serving and are low in calories as well as filling. They can also help to satisfy a sweet tooth and make an ideal mid morning or afternoon snack.
K kilograms, pounds and weight in general. It’s not really important or relevant how much you weigh. What is important is how much fat you are carrying and what you look like. Muscle weighs more than fat and is much denser, so measure your progress through body measurements and fat loss assessments and don’t get too bogged down by what the scales say.

L Lean Tissue. Building more muscle is like having a passive income. Passive income pays dividends when you’re not working and aggregates even more when you are. When you train with weights it boosts your metabolism and when you stop your body continues to burn calories in order to build and repair muscle that training has broken down. Low intensity cardio, on the other hand, burns calories while you’re performing it but stops as soon as you do. Focus on what gives you the most bang for your buck; strength training.

M Mental Toughness. If fat loss were easy, we wouldn’t be facing an obesity epidemic. It takes determination not to skip workouts and eat junk food, but if you really want it, reach inside yourself and find the strength to take charge of your life. A personal trainer can give you the best chance of success by supporting and guiding you in your fight against the fat, but at the end of the day no one can do it for you.

N No sugar or saturated fat. Eliminating sugar and saturated fat from your diet is essential for fat loss. This includes sugar as we know it, but also sugar substrates such as honey, dextrose and sucrose. Sugar is highly addictive and causes excessively high insulin levels, which triggers the body to store excess carbohydrate as fat, thus ruining any chances of fat loss. Beware of hidden sugars in prepared foods; always check the labels. Excessive consumption of saturated fat, meanwhile, not only makes you fat but also puts you at a higher risk of developing coronary heart disease as a result of increased cholesterol levels.

O Omega-3 fatty acids. These Essential Fatty Acids (EFAs) cannot be produced by the body, so it’s important that we get them from the food we eat, much like vitamins and minerals. Omega-3 fatty acids can be obtained from plant or animal sources, such as salmon, mackerel, and other oily fish. As well as possessing a list as long of your arm of health-giving properties, including prevention of a wide array of cancers and cardiovascular diseases, a number of human studies have suggested that Omega-3 fatty acids play an important role in facilitating the fat burning process and may even accelerate the rate at which fat is burnt. Watch out for saturated fat in biscuits, cakes, pastry, fatty meats, cooking fats and spreads, milk and other dairy products.

P Portion size. One of the easiest ways to cut calories is to decrease your portion size. This really is an important facet of a healthy balanced diet, because too much of even healthy foods can still leave you carrying more fat than you would like. Remember bigger is never better where fat loss is concerned, so aim for quality, not quantity. Reading food labels and preparing food yourself will help you to establish exactly what you are consuming, whilst also ensuring that it doesn’t contain any hidden nasties which might hinder your fat loss efforts. It is also important to eat regularly; research has shown that spreading your food intake over 5 or 6 meals a day rather than the standard 3 is more conducive to fat loss even when calorie consumption is exactly the same.

Q Quality food. Investing in quality food rather than cheaper alternatives will ensure that you not only fuel your body with the necessary vitamins, minerals and nutrients that it requires, but the foods you eat are also likely to taste a whole lot nicer and hence help you to stick to your healthy regime. You only have one body, and if you want it to fire off all cylinders, you need to put the best petrol in.

You Understanding why your fat loss attempts have failed before will allow you to avoid making the same mistakes again. Remember, if you do what you always did, you’ll get what you always got, so learn from your previous attempts and turn them into positives to help you succeed now. Was it that you ate healthily but drank too much alcohol? Did you eat too little which then led you to experience cravings which resulted in you resorting to quick-fix sugary foods? Were your portion sizes too big? Was your exercise regime sub-standard? Take the time to understand where and why you have slipped up in the past, so that you can prepare accordingly to ensure it doesn’t happen again.

R Resistance Training. As previously mentioned, raising EPOC means raising the amount of fat we burn after exercise, and nothing induces it quite like a good resistance training session. Training with weights also adds muscle fibre (fear not, ladies, I’m talking dense, sculpted muscles here, you most likely don’t have the genetics to build anything more without a seriously concerted effort) which not only means greater strength, but also a higher basal metabolic rate (i.e. the amount of calories you burn at rest every day). The other great thing about resistance training is that it encourages the body to burn fat instead of muscle tissue. The body isn’t fussy which source it uses for energy, but by placing strength demands on it, you are effectively saying,’ hey body, I need that muscle for lifting heavy things, burn fat for energy instead!’

S Sleep. When you don’t get enough rest, your body responds by increasing a substance called grehlin, and grehlin makes you want to eat more. Not getting enough sleep also reduces the amount of leptin in your body, a substance that suppresses appetite and lets you know when you are full. So, when you are sleepy your body tells you it is hungrier than it really is and cannot let you know when have filled up as efficiently as it could if you got enough rest.

T Truth. I.e. To thine own self be true. The amount of people who I hear complaining that they ‘barely eat anything but still put on weight’ is quite astounding. People don’t put on weight by eating less than they burn; fact. Therefore one has to accept that if you are truly serious about losing fat, you need to stop kidding yourself and really look at what you are eating, and drinking, that is making you fatter than you would like to be. Only then will you start moving towards your goal.

V Vegetables. These are the perfect fat-loss food. Full of nutrients, vegetables are so effective for fat loss because they provide “bulk” to the diet but contain very few calories. This keeps the metabolism elevated because of the large volume of food the body has to process. They also increase satiety and maintain blood sugar levels at a constant level, so you won’t be susceptible to dips in energy and subsequent sugar cravings.

W Water. The body’s need for water is second only to its need for oxygen and plays a critical role in the body’s energy systems. Good hydration is key to the fat burning process in that it flushes toxins out of the body. If we become dehydrated, the kidneys, which are primarily responsible for dealing with waste products, become overloaded and the liver has to step in to help. The problem with this is that the one of the liver’s main jobs is to burn fat for energy, but if it busy helping the kidneys deal with water retention and excess waste product build up a result of dehydration, it can’t do its own tasks as effectively. This obviously has negative implications for optimum fat burning, so try and drink at least 8 glasses (64-80oz) per day.

X Xenadrine and all other slimming pills. Are more often than not a complete waste of time and money and are usually no where near as effective as the well planned marketing campaigns used to sell them, which prey on the fact that you are absolutely desperate to lose fat with minimal effort. Please, put your wallet away, take responsibility for yourself and accept that fat loss is not easy, but with commitment YOU CAN DO IT, without the need for pills, potions or other useless gimmicks. You just have to decide whether the effort involved is worth it to have the body you desire and if it is, take action.

Y Yoghurt (low fat, natural varieties) is an excellent health food that is portable, nutritious, convenient and delicious and works for breakfast, lunch, pudding or as a snack.

Z Zero willpower? Consider hiring a personal trainer, who will not only ensure you stick to a workout regime that is safe, fun, progressive and tailored to your needs, but who will also monitor your nutrition, help you stay accountable in your pursuit of fat loss, and ensure you reach your goals.


For more information on fat loss and functional fitness for SERIOUS results, please visit http://ift.tt/KInxS0
Charlotte Ord is an innovative personal trainer and kettlebell coach who brings together the most effective of both old school and cutting edge training methods to deliver outstanding results to her clients, whether they be sport, health or aesthetically motivated.
Charlotte has a reputation for being one of Surrey’s foremost trainers, hallmarked by her commitment to excellence in every area of her coaching practice. Her reputation has been built upon her ability to deliver results which consistently surpass those normally expected of a personal trainer, her infectious energy, and her unrivaled ability to instill self belief into even the least confident of clients.
For more information on one-to-one or group training with Charlotte, or to enquire about kettlebell classes in Surrey, please visit the COPT website at http://ift.tt/KInxS1 or email info@charlotteord.com
For the very latest in strength, conditioning and fat loss research and information, sign up for the free COPT newsletter at the above address, or visit the functional fitness and fat loss blog at charlotteord.blogspot.com

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