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Drop Pounds with Apple Cider Vinegar Diet

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If there were ever a pursuit that was universal to every country in the world, it would probably be the quest to be healthier and to lose weight. With so manyproducts out there claiming to help people magically lose weight, it’s easy to see why the fitness industry is one of the most lucrative ones out there. The problem is that not all of these so called miracle products work! Many people will take them only to be disappointed with the results. The great thing is that there is one fitness craze out there today that actually works: apple cider vinegar. Apple cider vinegar is an accessible and affordable ingredient that you can introduce to your daily diet to help you shed body fat and lose weight. Here are some of the reasons why Apple Cider Vinegar could be the answer to your weight loss needs.

How It Works 1: Hunger is Kept at Bay

There’s all kinds of appetite suppressors out there, but we find that apple cider vinegar is one of the most effective ones out there. When it comes to losing weight, suppressing your appetite is hugely important to ensure that you don’t overeat and maintain a calorie deficit throughout the day. Apple cider vinegar is great at keeping you fuller for longer. If you think it sounds too good to be true, then look to the science. Studies show that people who ate bread with vinegar felt much fuller than those who ate just bread. The key substance here is acetic acid, which is the primary constituent of vinegar, that gets consumed. The higher the count of acetic acid, the fuller you’ll feel.

How It Works 2: Suppressed Fat Accumulation

Now there aren’t many studies that really support this aspect of apple cider vinegar, but there’s still a ton of real life experience that shows how effective it is at suppressing fat accumulation. How does it do this? Well, apple cider vinegar is packed with organic acids and enzymes that have great potential to speed up your metabolism and thus increase your fat burn. While there is certainly a need for more research to be conducted for this aspect of apple cider vinegar, a recent animal study in Asia is looking very promising in that vinegar consumption has shown an increased production of fat burning enzymes.

How It Works 3: Improved Digestion and Body Detoxification

Have you heard of all those crazy juice cleanses that people have been going on in an effort to detoxify their bodies? While we definitely love the occasional juice cleanse, there’s just no way we’re going to be staying on it for an extended period of time just to detoxify. The great thing about apple cider vinegar is that it helps our bodies get rid of toxins and aids our digestive systems to make sure our they run smoothly and much more efficiently. Apple cider vinegar is also high in insoluble fiber which means that it will absorb the nasty toxins in your body and flush it out through your bowels.

What Type of Apple Cider Vinegar Should You Use?

Now that we know how apple cider vinegar works to help with our quest to lose weight, the question then becomes what’s the best way to utilize apple cider vinegar so that we enjoy all of its benefits? Well the first thing to consider in this case is what kind of apple cider vinegar is the best to use. To get the most of your vinegar, it’s important to go for its “raw” form, which means that it hasn’t been processed. If you don’t know how to distinguish between raw unprocessed apple cider vinegar and it’s processed counterpart, look for a cloudy vinegar. If it’s cloudy, it means that it still has the “mother” or the substance which contains most of the vinegar’s fat busting properties. It’s also important to go for organic apple cider vinegar. Remember, apples are one of the most heavily treated fruits out there when it comes to pesticides, and that’s just not the kind of stuff you want to be putting in your body.

How Do You Take It?

Using apple cider vinegar to help you lose weight is simple but requires regularity and commitment. You can’t just take it once and expect miracles to happen. You will need to stick to it over a certain amount of time. The best way to incorporate this vinegar into your weight loss routine is to take a cup of water, warm water preferably, and to add a teaspoon of the apple cider vinegar into it. You can increase the amount of vinegar as time goes by. Some people drink up to three tablespoons of it in the morning, but again, listen to your body and take time to get used to the flavor if you’re not particularly fond of it. The scientific community suggests 2 tablespoons of vinegar with a cup of water if you really want to get your fat loss revved up.  Now, remember that apple cider vinegar is very acidic so it’s crucial that you dilute it in water so that you protect your teeth, stomach lining and throat when you’re consuming it. Drinking apple cider vinegar in its undiluted form could do you more than good. If you’ve got sensitive teeth, then it’s advisable to drink your vinegar water through a straw to preserve the integrity of your tooth enamel.

Tips and Tricks

For some people, no amount of diluting or frequency of drinking will help them adjust to the taste of apple cider vinegar. In these cases, it’s acceptable to improve the flavor of your apple cider vinegar drink by adding a touch of honey to it. The great thing about this is that honey also has its fair share of health benefits so combining them in one warm drink in the morning can do wonders for your overall health. Just bear in mind that too much of a sweet thing can be bad, so if you’re going to add honey to your vinegar water, do so sparingly.

Tips and Tricks to Improve Your Appetite

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Though most people struggle with how to decrease and reign in their crazy appetites, there are definitely some people out there who struggle with increasing their appetite and putting weight on. If you’re one of those people who are starting to get sick, losing too much weight and have no appetite, then you know just how important it is to turn the situation around and start boosting your desire to eat. You can try forcing the food down, but if first-hand accounts have ever been any indication, then it’s safe to say that this isn’t a good idea and could even make the stress of losing weight even worse. Luckily, there are a handful of tricks that you can try to start increasing your appetite. Whether you need these tips for yourself or for a loved one, we encourage you to give them all a read through and see which one’s work for you.

Trick 1: Eat Small but Frequent Snacks

Instead of trying to force feed yourself a giant plate of food at every meal, why not give eating smaller snack-like meals more frequently throughout the day? Having to stare down a plateful of food could just take whatever appetite you had away, and there’s much less to be daunted about when all you have to eat is half a sandwich and possibly some vegetables. Some other small meal options you can try is a cup of soup, a handful of nuts with your choice of cheese, a cup of fresh fruit and a small serving of oats. You can start small, but try making your way up to 6 or 7 small snack-sized meals a day to make sure you’re getting enough calories in.

Trick 2: Get Creative with Flavoring Your Food

Now this might not be true for all of you, but sometimes, a lack of appetite all boils down to not being able to taste your food or maybe not liking the way your food is being seasoned. In these cases, remember that herbs and spices are your best friends. Not only do they give your tongue pleasing sensations if you’re the kind of person who can’t taste anything, but they’re also great at enhancing the natural flavors of your food without having to add too much salt. One of our favorites to give bland food a kick is Tabasco (Sriracha comes in at a close second), but powdered spices like cinnamon, cumin, turmeric and ginger are also great additions to a lackluster meal.

Trick 3: Stock Your Pantry with Foods You Love

There’s no arguing that it’s much easier to eat when you actually enjoy what you’re eating. That being said, if you need to boost your appetite and find ways to increase your food intake, then one of the surest ways to accomplish that is by keeping food that you delight in around the house. Your entire pantry and refrigerator should be stocked with foods that you love to much on or indulge in so that you up your chances of eating enough food in a day to help you gain weight. Well, what if you’re the kind of person that just doesn’t enjoy going to the grocery? Listen, eating disorders or prolonged loss of appetite isn’t something that you should try and tackle alone. You can always reach out to someone in your family or a close friend to help you out. There are also several great grocery delivery services that you can look into to make the process easier.

Trick 4: Go for Food Items that are Energy Dense

Similar to the earlier trick, when you’re stocking your pantry and refrigerator, it’s also a great help if you go for food items that are energy dense. What does that mean? Well, to put it simply, calling a food energy dense is just the nice and polite way of saying that something is high in calories. It’s especially important to choose foods that will give you more bang for your buck, in a manner of speaking, if you’re eating smaller but more frequent meals throughout the day. Some great energy and calorie dense foods to add to your pantry or snack stash are nuts, nut butters, cheese, avocados and legumes. Another easy way to boost your caloric intake in small servings is by adding your favorite sauces, melted cheese, butter, gravy or creamy dressings to your carbs. We’ve never met a person that’s said no to ultra-creamy mashed potatoes drenched in a spectacular gravy.

Trick 5: Save Your Water for Between Meals

We always tell people who are trying to lose weight that it’s absolutely crucial for them to drink tons of water before a meal and throughout the meal. It’s only common sense to flip this advice around if you’re trying to gain weight. Instead of drinking water throughout your meal, try to cut back on it and save your water intake for between your meals instead. If you drink water with your meal, there’s a high likelihood that it will cause you to cut back on the volume of food you consume. If can’t get through a meal without a drink, then try to take a small sip every now and then so that you can really focus your attention on your food.

Trick 6: A Liquid Meal is Better than No Meal at All

There are really going to be days that you really just can’t get anything down no matter what trick you try. In these cases, remember that a liquid meal is better than no meal at all. Try drinking meal replacers that aren’t loaded with sugar or try blending up your favorite frozen fruits with your choice of milk. To add more calories and to give you the boost of protein that your body will need, you can also add a tablespoon of your favorite nut butter or a scoop of your go-to protein powder. Some other additions that can bring up the nutritional value of your smoothie are chia seeds and flax seeds.

Mistakes to Avoid If You Want to Lose Weight Fast and Easy

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No one ever said that losing weight was easy. The worst part is when you think you’re doing everything you could possibly be doing right, when in reality, you’re actually making a ton of mistakes that are keeping you from achieving the results you’ve been dreaming of. There are actually a handful of things that you could be overlooking that are hindering your progress. It’s also possible that you’ve received advice from a trusted source and are following it strictly without knowing that it’s actually misguided or outdated advice. Whatever the case, the most important thing, if you want to lose weight fast and easy, is to identify those mistakes and start making a change asap. Here are some mistakes that you could be making and how to correct them so you can start working towards hitting your weight loss goals.

#1: Obsessing Over the Scale

We’ve all been there: hopping on the scale every day, even twice a day, just to check if you’ve made any progress. Listen, we understand wanting to track your progress but if you’re weighing yourself daily you’ll get one thing accomplished: going crazy. Fixating on the number is the number way to discourage yourself and fall right off the band wagon. Instead of weighing yourself daily, try tracking your success in inches instead of in pounds. Try measuring yourself every two weeks and weighing yourself every month.

#2: Failing to Lift Weights

For some reason, so many people have it in their heads that weight lifting will make them bulky and for that reason, they should stick to cardio only. Folks, this is so backwards we can’t even deal. Strength training is a hugely effective when it comes to weight loss, in fact, it’s critical. Strength and weight training helps our bodies build lean muscle mass, which in turn helps our bodies burn much larger amounts of calories. The best strategy for weight loss is always a combination of aerobic exercise and strength training.

#3: Believing the “Diet Food” Hype

One of the biggest mistakes that people always seem to make is believing the hype of processed low-fat or diet foods. Not only are these fat-free or so-called diet foods much higher in sugar, they’re also unbelievably high in chemical additives and are more likely to have you craving more food than you initially wanted. Instead of falling for the hype of over marketed products, choose whole foods, even if they’re full fat versions, and moderate your consumption.

#4: Ignoring Nutrition Labels

In our earlier point, we touched on the fact that tons of marketers can put pretty much whatever they want on a product’s label even if it’s not entirely true. You would think that most people would figure out that some of their claims would be too good to be true, but that’s not necessarily the case. The reason that these brands get away with making the claims they do is because they know that tons of people are too lazy to read the nutrition labels on boxes. When you fail to check your food’s label, you are much more likely to consume unwanted calories and chemical laden ingredients. While we don’t think being overly paranoid about everything is a good idea, being extra cautious with what you put in your body is definitely always a good idea.

#5: Developing Unrealistic Expectations

The number one way to de-motivate yourself when you’re trying to lose weight fast and easy is to have unrealistic expectations of what your fitness journey is going to be like. Sure, having health and weight loss goals are crucial for your success, but you need to be setting goals that are realistic. For example, chances are that you’re not going to drop 10 pounds in one week alone – at least not if you’re doing it in a healthy way. When you’re goal setting at the beginning of your fitness journey, go for modest goals and adjust along the way. This way you’ll know what’s realistic for your body and what’s shooting for the stars.

#6: Over Eating

One of the most common pieces of advice for weight loss is to eat smaller meals more frequently. While we agree with this advice, some people tend to take it to the extreme by either eating larger meals than advisable or forcing themselves to eat even when they’re not hungry. Yes, it’s important to keep your body fueled, but if you’re not hungry, then as a rule of thumb, it’s better to skip the meal you have coming up.  For the best results for your weight loss journey, only eat your next small meal if you’re hungry.

#7: Failing to Track Your Eating

Just because you’re being “good” about eating healthy food that’s ideal for weight loss doesn’t mean that you should stop tracking what you’re eating. Sometimes, we take our “healthy food” as license to eat more than we should, which generally ends with you eating much more than you should be. There’s also the possibility that although you’re staying under your calorie restriction, you’re not consuming the proper amount of protein, fiber, fat and carbs to optimize your body’s fat burning capabilities. Whether you choose to track your food with an old-fashioned notebook or one of those new apps out there, it doesn’t matter. What’s important is that you get it done.

#8: Over Estimating Your Caloric Burn

Some people eat all kinds of food, take all kinds of supplement, or exercise in a certain way because they believe that it will supercharge their metabolism. While foods do have the capacity to boost your body’s metabolic rate, chances are that it’s not quite as large as you think. Sometimes, it much, much less than you think. When you do this, not only do you set yourself up for disappointment, you also inadvertently give yourself license to eat more than you normally would. One of the most common lies people tell themselves these days is, “I deserve this treat because I worked out today.” No. Just no.

Ditch Your Pregnancy Weight and Fast

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Motherhood is one of the most fulfilling things that any woman will ever go through. Sure, your kids will probably drive you mad every so often, but we don’t know a single mother who didn’t love their baby the moment they laid eyes on their little bundle of joy. If we’re talking about one thing that every new mother is desperate to be rid of, however, we’re putting all our money on this: pregnancy weight.

The moment a woman gets pregnant, it’s pretty much guaranteed that the baby weight will slowly start to accumulate. Ladies, it’s okay. We’re eating for two people, after all. But that still doesn’t change the fact that there’s probably going to be some work to be done once you push that baby out. That’s not to say that the process doesn’t get daunting though. If you’re a new mom and don’t quite know where to start in between all the crying, feeding and diaper changing, we’ve got a few tips to get you started.

Tip #1: Breastfeed

Honestly, we’re huge fans of breastfeeding. Not only is it fantastic and totally important for your baby’s health, it’s also a complete game changer when it comes to dropping your pregnancy weight. Amazingly, breastfeeding causes a woman’s body to burn and extra 600 to 800 calories per day. Even better? All you have to do is get comfortable and let your baby nurse. Sure, you’ll need to consume an extra 500 calories per day to maintain breastfeeding, but that’s nothing compared to the benefits you get in return. Some women have even reported that they dropped all their baby fat through breastfeeding alone. One important thing to remember though ladies is that when you start to wean your child off of breastmilk, or when your baby starts eating solids, your caloric burn will, naturally, plummet. When this transition starts to take place, you also need to adjust your diet. Start decreasing your calorie intake and increasing your exercise.

Tip #2: Do Your Best to Get Up and Move

Being a new mom is tough. Sleepless nights are the norm and sometimes getting used to caring for a tiny human can be overwhelming at best. Who has time to think about exercise in the midst of this all, right? We want to assure you that it’s completely okay to feel like this. In fact, most new moms won’t be ready for any serious exercise until a month and a half after they give birth. This number goes up if you delivered your baby through a Cesarean procedure, too. Regardless, there are some easy activities that you can try to throw into your day just to make sure that get up and move a little. One easy activity is to just get out of the house and walk around the block. Not only do you get to enjoy some fresh air and a few moments of alone time, the walking will also feel good and won’t cause any bleeding. You can walk just a bit further with every day that goes by until you’re ready to start throwing 30 minutes of cardio back into your regular daily programming.

Tip #3: Pay Attention to Your Caloric and Fat Intake

Ladies, you can’t eat the same way post-pregnancy that you did during your pregnancy. If you’re serious about ditching the all the weight you gained during your bun-in-the-oven days, you’re going to have to start paying good attention to the food that you put in your body. For example, chips and sodas are out the window (you probably shouldn’t be eating this during your pregnancy either). Fad diets are also a huge no-no, especially if you’re a new mom. Remember that you need tons of nutrient-dense foods in your diet when you’re nursing a child because these are what you’ll pass on to your baby. Stock your pantry and refrigerator with fantastic whole foods that are rich in nutrients. Some must-haves include whole grains, fresh fruits and veggies, lean protein and dairy products that are naturally lower in fat. In addition to watching what you put in your body, it’s also worth mentioning that you should be mindful of the way you fuel your body too. Go for healthy cooking methods and try to spread out your nutrients equally throughout the day since babies tend to feed frequently. Small but frequent meals are the best way to go. Plus, this way of eating will help you metabolize your meals more efficiently and cause your body to store less fat.

Tip #4: Take a Decent Nap

Sleep. Is. Good. Actually, allow us to rephrase. Sleep. Is. Very. Good. We know that it’s kind of impossible to get a solid block of sleep when you’re a new parent, but that doesn’t mean that you shouldn’t take every chance that you can get to nap. As a rule of thumb, sleep is a crucial element to weight loss because this is when your body regenerates and regulates your body’s hormones. Additionally, it’s a lot easier to avoid binge eating when you’re asleep. When it comes to post-pregnancy weight loss, however, sleep is especially important because caring for a newborn will throw your body through a loop. Your unusual sleeping cycles will have an effect on your metabolism and this will become one of your biggest hurdles to losing your pregnancy weight. One easy way to get those extra naps in is to sleep when your baby sleeps. Yes, we understand that there’s tons of housework to be done, but it’s going to have to wait. Also, this is what your husband is there for. Make it clear to him that you need his support and that you need the extra sleep so he’s just going to have to pull some extra weight around the house. Taking naps when your child does will allow you to minimize your sleep deficit and keep those cravings at bay. Besides, extra rest is always welcome.

Determining Your Body Type: A Guide to Somatotypes

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Have you ever wondered about what body type you are? Women have been going on and on for ages about having hourglass figures or being a pear-type, and while those are certainly commonly identified body types, that’s not at all what we’re talking about.  True, everybody is different and unique. After all, some of us are taller than others, some wider than others, some people have higher bone densities and so on, but did you know that every person on this planet will fall into one of 3 distinct body classifications? These body types or classifications are known to the scientific community (and the health and fitness community as well, of course) as somatotypes.

Why Does It Matter?

You might be trying to figure out why this should even matter to you. For most people, the concern is simply about losing weight or getting fit, regardless of body type. Adding another thing to try and figure out just isn’t on your agenda. Well, folks, it’s time to put it on there because knowing what your body type or somatotype is can actually help you tailor your weight loss and fat loss programs to have dropping an optimal amount of weight monthly. Likewise, knowing your somatotype can also help you figure out what kind of exercises or training routines you should be doing to build muscle mass.

What are the Existing Body Types?

As we mentioned earlier, all humans can be classified as one of three different body types or somatotypes. The three types of bodies are: ectomorphs, mesomorphs, and endomorphs. There are many reliable diagrams that exist to help you see the difference between the three classifications, but if you don’t have access to one, there are also easy ways to identify which body type you are simply by examining yourself in the mirror.

For example, people who are ectomorphs are generally those who are thin and small-boned. They also enjoy naturally lower amounts of body fat, but then also have to deal with less muscle mass. On the other hand, mesomorphs are best described as natural athletes. Their bodies exude an air of athleticism and lean towards more moderate levels of fat and a good amount of lean muscle mass. Meanwhile, endomorphs naturally have higher amounts of body fat, don’t fret just yet, and generally have rounder and softer looking bodies. Some of you might be able to identify your body types just by reading this overview, but if you’re still not quite sure, then you’ll want to have a closer look at what qualities are most associated with the three body types.

Meet the Mesomorph

What do Arnold Schwarzenegger, Sylvester Stallone, George Clooney, Bruce Willis and Andre Agassi have in common? They’re all mesomorphs. Generally hailed as the best or luckiest body type of them all, mesomorphs are most commonly referred to as the world’s natural athletes. Not only is it easier for mesomorphs to gain muscle, it’s also advisable for them to focus on workout regiments are revolve around strength training. As a rule of thumb, cardio exercises should stay moderate for this body type.

To determine if you’re a mesomorph, check your body to see if you have any of the following traits:

  • Your shoulders and hips are roughly the same width
  • You have reasonably thick forearms
  • Your body tends to look more rugged or square
  • Weight gain and weight loss isn’t much of an issue for you
  • You have a chest circumference in the range of 37 – 44 inches

Meet the Ectomorph

If mesomorphs are typically referred to as the luckiest body type, then ectomorphs take the award for being the body type with the least to worry about weight wise because they’re don’t really have to worry about gaining weight. On the down side, however, it’s much harder for an ectomorph to put on muscle mass, thus earning themselves the nickname of “hard-gainers”. Ectomorphs need to eat substantially more calories than any other body type to get their gains going and should focus entirely on strength training and keep their cardio to a minimum if they want to make their workouts the most effective. Kate Moss, Bruce Lee, Cameron Diaz and Brad Pitt are all standard examples of ectomorph type bodies.

Other determinate features of ectomorphs include:

  • Hips that are narrower than the shoulder width
  • Fitted jeans feel loose around the glutes
  • Smaller or more slender forearms
  • A long and narrow body
  • A chest circumference of less than 37 inches

Meet the Endomorph

Zac Efron, Jennifer Lopez, Chris Pratt and Beyonce Knowles are just some of the celebrities out there that fall into the endomorph classification. Perhaps the easiest way to describe an endomorph would be to say that it’s the complete opposite of the ectomorph body type. Endomorphs tend to be larger in appearance and have the propensity to gain weight easily. Traditionally speaking, endomorphs are also the body types that have the hardest type shedding pounds. The bright side to this, however, is that it’s actually relatively easy for endomorphs to put on a decent amount of muscle mass. It’s crucial for endomorphs to adopt a lifestyle that has as little fat as possible and creating a constant caloric deficit until they reach their goal weight. Cardio is key for endomorphs, high intensity interval training in particular, and adding to it a decent and challenging strength training program too.

Some additional key indicators that you have an endomorphic body are:

  • Having shoulders that are wider than your hips
  • Having a body that tends to look round or soft
  • Thicker forearms
  • Ease in gaining weight but difficulty in losing weight
  • A chest circumference that exceeds 44 inches

What Next?

Now that you know your body type, it’s time to figure out what workouts will work best for your body type. We’ve given you some guidelines to start with above, but as always, it’s best to really come up with a concrete plan to set yourself up for success as early as possible.

Can Metformin Actually Cause Weight Loss?

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If you know anyone who is suffering from type 2 diabetes, chances are that you’ve heard of the drug called metformin. Now, if you also happen to be someone who is desperate to lose weight and keep it off, then it’s also possible that you’ve heard about metformin’s supposed capability to help you lose weight. There are tons of articles out there suggesting that metformin could be the secret pill to all of your weight loss needs, but is there any veracity to those claims?

Well, the short answer is that it’s a definite maybe. There is a certain prospect that taking metformin can help you lose weight and a good reason why your doctor might even suggest that you take it if you’re really trying to lose weight, and here’s why.

The Evidence Behind the Theory

Metformin, which is also known as Glucophage, is an oral medication that is most often prescribed to patients with diabetes. Metformin helps patients control their blood sugar levels and also assists in the absorption of available glucose in the individual’s bloodstream. While metformin is generally a safe medication to take, some patients may experience some side effects such as muscle pain, uneven heart rate, weakness and dizziness. Another commonly advertised side effect of metformin is the possibility of weight loss.

A lot of research has been put into metformin and the many properties it has that can promote weight loss. According to studies, it’s possible that metformin can decrease appetite and thus reduce your daily intake of calories. Some research also suggests that metformin alters the way your body stores and makes use of fat. Metformin has also been shown to boost caloric burn while exercising, which is why doctors recommend a regular exercise regimen while on this medication.

What to Expect from Taking Metformin

Now, it’s very important to know that doctors make no concrete promise in taking metformin for weight loss, but there is certainly a great deal of scientific proof available to show that it’s effective. One important thing to note, however, is that metformin isn’t and shouldn’t be treated as a quick-fix solution to obesity. A long-term study was conducted, which shows that any weight loss that could be attributed to metformin tends to occur gradually over the course of one to two years. Additionally, the degree of weight loss is also relative to the person who is taking it. In fact, in the study, the average weight loss between two years or more was seven pounds.

Another possibility is that you won’t lose any weight at all. This is because taking metformin still requires adhering to a lifestyle of healthy eating and regular exercise. Those who adjust their lifestyle for the better have been shown to lose the most amount of weight when coupled with a metformin prescription. As we mentioned earlier, metformin could potentially help boost the fat burn accomplished through exercise, so a regular exercise routine is preferable to lose the maximum amount of weight possible while taking the medication.

Will It Work for Me?

Just as with any other kind of weight loss medication, there’s no one hundred percent guarantee that it metformin will work for everyone. As we mentioned earlier, it will take healthy habits and exercise for metformin to have positive effects on your weight loss journey. Additionally, the weight loss you experience could potentially only last for as long as you are on the medication. Essentially, what this means is that when you stop taking metformin, there’s a high likelihood that you could gain the weight back. With that being said, we recommend that you view metformin like you would any other diet or weight less supplement – a supplement to healthy habits, not your magical solution to weight loss.

One other important thing to consider when it comes to metformin is that there’s no guarantee that your doctor will even prescribe it to you. Metformin is typically only prescribed to patients who are pre-diabetic or already have type 2 diabetes and generally for the purpose of managing diabetes. Another thing that you should take into serious consideration is that using metformin for weight loss is, essentially, an off-label purpose so the FDA has in no way approved this medication for the purpose of weight loss.

What Happens if my Doctor Does Prescribe it to Me?

If you’re one of the people who have been prescribed metformin, then it means that your doctor sees a need for it. The first step that you should make sure to complete if it is prescribed to you is to let your doctor know of all the other kinds of medication that you are taking. It’s especially important to disclose any medication you’re taking that is related to diabetes. Another good idea is to bring at least a week’s worth of your pre and post meal blood sugar records so that the doctor can have a look and adjust your prescription if needed. Dosages prescribed depend on various factors, so it’s folly to assume that your prescription will be the same as others you know who are on the same medication. It’s common for doctors to prescribe a low dosage of metformin when you’re just starting the medication and then adjust and increase your dosage gradually as time goes by.

When taking metformin, it’s important to take it with a meal whether you’ve been prescribed to take it once or twice a day. At the same time, you should take care to avoid consuming high-calorie or high-fat meals while on this medication. The best diet to maintain, while on metformin, is to consume primarily fresh fruit, vegetables, an appropriate serving of nuts and whole grains. You should also continue to track your blood sugar after meals. Another fantastic practice to maintain while you are taking metformin is to drink a full glass of water every time you take your dosage. As a happy bonus, taking a glass of water each time will aid in feeling satiated and decrease your cravings for unhealthy food.

Are Bananas Any Good for Weight Loss?

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It’s no secret that the battle of the bulge rests primarily in your ability to fuel your body in healthy ways. Expanding waistlines are best controlled by a diet that is high in fruits and vegetables and low in carbohydrates and fat. If that’s the case, then what does it mean for high-carb fruits such as bananas? We’re supposed to stay away from high-carb foods, right? Well, in the case of the modest but beloved banana, you can bet your bottom dollar that bananas are terrific for weight loss.

Bananas are chock-full of great nutrients that help reduce belly fat. When it comes to nutritional facts, a single medium banana comes with 105 calories, 3 grams of fiber, 15 grams of natural sugar and 27 grams of carbohydrates. Indeed, bananas have a much higher carb and calorie count than other fruits, but if you stick to a 5-inch portion per day, you could do your body a world of good and decrease your waistline while you’re at it. How do bananas help with weight loss? Read on to find out.

#1: They Make Fantastic Fuel for Fitness

There’s no disagreement or discord anywhere in the fitness community when it comes to bananas and fitness. Any smart weight loss plan includes regular exercise and when it comes fueling those exercises, whether before the workout or after, there’s nothing better than a banana. There are many reasons floating around, but simply said, bananas are great because they’re full of easy to digest glucose. This kind of glucose is fantastic for giving you the energy you need for your HIIT session or spin class. If you’re including the banana in your post workout meal, it’s a great way to replenish energy stores after your sweat session while the potassium in bananas help with quick recovery. We recommend munching on a serving of banana with a protein source like nut butters or a hard-boiled egg.

#2: You Won’t Find Much Pesticides in Them

When it comes to fruits and vegetables, there’s now a growing concern when it comes to pesticides and other potentially harmful residues. What’s fantastic about bananas is that they have much less pesticide residues on them compared to other wholesome produce because of their thick peels. Not only is this great news for your health, it’s also incredible for your waistline. Did you know that pesticide consumption and weight gain are actually related? This is because pesticides are actually stored in our body’s fat stores which makes burning them much harder than usual. While we love our share of apples, peaches, and similar fruits, it’s better to swap them out for a banana due to their high pesticide residues (unless of course you’re buying organic).

#3: Give Your Metabolism A Banana Boost and Stay Full Longer

While it’s true that bananas are at their sweetest and most delicious when they’re fully ripened, there’s still tons of benefits to be enjoyed when you munch on your bananas while they’re still green. Before bananas ripen, they’re full of resistant starch, which means that it takes much longer for your stomach do work its magic to digest it. This almost means that you’ll stay fuller for longer, which is great if you’re trying to reduce your caloric intake per day. Since it unripe bananas feed healthy gut bacteria, it also brings about higher efficiency of fat oxidation. There’s science to back this up too, as some studies have concluded that switching out just 5 percent of your daily carbs with resistant starches can help you burn up to 30 percent more fat after a meal. Now, it’s true that while under ripe, bananas can be bitter, so you try adding it to a smoothie or eat it with other fruits and veggies to improve the flavor.

#4: Fill Up on Fiber

Another exceptional benefit to eating bananas is that they are very high in fiber. In fact, just one serving gives you 12% of your daily recommended intake. As we’re sure you’re all aware, fiber is very important for the maintenance of regular bowel movements and is also crucial to keeping your digestive system healthy. If you need more reasons to eat fiber, the medical community has announced time and time again that eating a lot of fiber reduces your risk for diverticular and heart disease as well as certain kinds of cancer. Ample fiber intake is also good for weight loss as a whole.

#5: Keep Your Blood Sugar Levels Stable

Did you know that bananas have a low glycemic index? Depending on the level of ripeness, a banana can score anywhere between 42 to 62 when it comes to its glycemic index but are generally known to release their sugars slowly. Because of this, they actually help control your blood sugar levels, which will in turn reduce cravings and potentially help with weight loss. As a rule of thumb, the glycemic index of bananas will lower as they ripen, so if you want a banana on the lower end of the spectrum, make sure to pick one that’s ripe.

#6: Beat the Bloat

If you’re always walking around feeling bloated, then you may want to reach for a banana. Banana is a great source of prebiotic fiber, which means that noshing on one can help improve your digestion and feed the healthy gut bacteria living in our intestines. Additionally, bananas are well known to be a great source of potassium, which is great for reducing water retention. Research is in favor of this too as one study concluded that women who consumed 2 small bananas a day as a pre-meal snack for 2 months were able to reduce their bloating by 50 percent. For those who decide to try this out on their own, make sure that you reduce your sugar and carbohydrate intake in other areas of your diet since bananas are naturally high in these. You can say goodbye to bloat in a matter of months.

The Best Ways to Use Apple Cider Vinegar for Weight Loss

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There’s no denying that there’s a ton of research to back up the fact that apple cider vinegar can help promote weight loss. Even the Ancient Egyptians knew and took advantage of this fact, apparently. Now, this age-old weight loss aid is gaining tons of popularity all over the health and fitness community. Knowing this, the question now becomes how to best use apple cider vinegar to lose weight. Before we talk about this, however, it’s important to know why and how apple cider vinegar works.

Why Does ACV Help Weight Loss?

Apple cider vinegar, or ACV for short, has been scientifically proven to help lose weight for a number of reasons. Satiation and insulin sensitivity are some of its most well-known effects, but it actually also helps to improve the overall health of our digestive systems. To go a bit more in-depth with ACV and how it helps to lose weight, let’s consider the following effects that it has:

  • ACV is Low in Calories

    One awesome thing about apple cider vinegar is how very low it is in calories. In fact, one teaspoon of ACV only has one calorie, making it the perfect weight loss supplement since it doesn’t add much to your diet.

  • ACV Decreases Levels of Serum Lipids

    Drinking ACV can help with the total cholesterol, lipid peroxidation, serum triglyceride and even the levels of antioxidants in your body. Essentially, ACV can lower the levels of the total of serum lipids in your system and improve your health as a whole.

  • ACV Increases Satiety

    Research shows that taking ACV in the morning and even with your meals can help you feel full and stay full for longer, which means decreased food intake throughout the day.

  • ACV Lowers Blood Sugar

    Apple cider vinegar studies have also shown that there is a decrease in serum glucose and even a decrease in bad cholesterol. This makes ACV great for heart health, too.

  • ACV Helps Control Blood Pressure

    When you live with bad habits like eating foods high in saturated fats, sugars and sodium, it’s easy to send your blood pressure through the roof. Taking apple cider vinegar in the morning with a warm glass of water can do wonders for your blood pressure and cardiovascular system as well.

  • ACV Increases Sensitivity to Insulin

    Remember how we said earlier that ACV can help with blood sugar levels? Well, it just makes sense that it would help with insulin sensitivity as well. It works by helping your cells regulate glucose much more efficiently, which means lower blood sugar levels and reduced fat accumulation.

  • ACV Improves Digestive Health

    Apple cider vinegar does wonders for your body’s gut health thanks to its acetic and malic acid content. Healthy digestive system equals easier and more natural weight loss.

What are the Best Ways to Use Apple Cider Vinegar for Weight Loss?

Given apple cider vinegar’s great health benefits, it’s no wonder so many fitness experts and health advocates are jumping on the ACV bandwagon. Now that you know all the health benefits that ACV has and how it helps with weight loss, the next question that begs to be asked is how to utilize apple cider vinegar and the different ways you can consume it.

  • Apple Cider Vinegar and Honey Tea

    The most basic way to take apple cider vinegar daily is by taking it in the mornings as the main ingredient of a simple tea. To make the tea, you’ll need one cup of warm water, 2 teaspoons of apple cider vinegar and 2 teaspoons of honey. Mix all of the ingredients together and take it every morning to give your day the healthy start that it needs. Not only is it a great drink for antioxidants and detoxifying, it’s also a great to clean out your system in the mornings.

  • ACV Detox Drink

    Everybody loves a good detox drink and we especially love ours with some apple cider vinegar. If you want to make a great detox drink to enjoy in the morning, you’ll need 16 ounces of hot or warm water, 2 tablespoons of apple cider vinegar, 2 tablespoons of lemon juice, 1 teaspoon of ground ginger, a quarter of a teaspoon of cinnamon, a small pinch of cayenne pepper and 1 teaspoon of raw honey. Mix it all together and enjoy in the mornings or before a meal.

  • Apple Cider Vinegar Salad Dressing

    You don’t always have to drink your apple cider vinegar to enjoy its benefits. There’s nothing wrong with making it the base of a great salad dressing and throwing it into your favorite bed of leafy greens. To whip an easy ACV salad dressing together, take 2 teaspoons of apple cider vinegar and whisk together with 4 teaspoons of extra virgin olive oil, 1 teaspoon of Dijon mustard, half a teaspoons worth of lemon zest, a quarter of a teaspoon of freshly ground black pepper, 1 tablespoon of your choice of fresh herbs and some salt to taste. This makes a light and tasty salad dressing that is not just heart-friendly, it’s also great for weight loss. Having a delicious salad dressing doesn’t require the use of any mayonnaise, sugar or too much salt. You don’t have to use this recipe as a salad dressing either. It makes a great marinade for steaks, pork, chicken and your choice of seafood.

  • ACV Smoothie

    Okay, we know that guzzling down a smoothie with apple cider vinegar as one of the ingredients sounds pretty weird but trust us when we say that this recipe isn’t just tasty, it’s also really healthy for you. To blitz this smoothie together, take half a cup of pomegranate, 1 teaspoon of chopped apricot, a bunch of baby spinach and 1 teaspoon of apple cider vinegar and throw everything into the blender. You can add some ice to it if you want it to be colder or have a thicker consistency. The high vegetable and fruit content of this smoothie is great for your immunity and for your bowel health as well.

How to Use Coconut Oil for Weight Loss

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Unless you’ve been living under a rock for the past few years, you probably already know that coconut oil is the preferred fat of choice amongst fitness experts and influencers. Not only is it absolutely tasty, but it’s filled to the brim with tons of great nutrients that have incredible health benefits for those who take it. One of the most popular characteristics of Coconut Oil is the way it aids weight loss. Other great and equally fantastic properties of coconut oil are that it can help improve brain function and kill harmful pathogens in the body when ingested. In terms of external use, coconut oil also has a ton of properties that are fantastic for moisturizing and helping with damage.

Let’s not carried away though. We know that most people love coconut oil for its health benefits. After all, just a single tablespoon (or two) can help you burn up to 5 percent more calories per day. Coconut oil can even help you decrease your appetite. If you’re eager to include coconut oil in your daily life for the purpose of weight loss but aren’t quite sure how to start, we’ve got some great suggestions for you to start.

Tip 1: Add it to Your Morning Cup of Joe

Some of you may have already heard of bulletproof coffee. It was coined by Dave Asprey and involves adding coconut oil to your coffee instead of creamer and sugar. By switching out your typical creamer and sweetener with coconut oil, you take in good fats first thing in the morning instead of something that could potentially clog your arteries. The good fat found in coconut oil is called medium-chain triglycerides (MCTs) and can help you burn more fat and calories throughout the day than you normally would. If you’re willing to give bulletproof coffee a try, be sure that you don’t just pour it in. All that’s going to do is give you an oily film on top of your coffee that could make your coffee a tough drink to swallow. Instead throw it into a blender and give it a whirl. What you’ll get in the end is a beautiful frothy and creamy drink that will satisfy you in the morning.

Tip 2: Switch Your Eggs Out with Coconut Oil

We love our eggs as much as the next fitness junkie out there but swapping out your eggs for some coconut oil every now and then could do you a world of good because of the MCTs it contains. Sure, you’ll get a few more calories than you would with an egg (a large egg has about 70 calories while a tablespoon of coconut oil has roughly 120), but the trade-off is worth it. Just one tablespoon of coconut oil is enough to replace the use of an egg when it comes to baked goods. Give it a try some time and enjoy the additional flavor profile it gives your baked goodies.

Tip 3: Cook with Coconut Oil Instead of Butter or Vegetable Oil

In this day, the most commonly used oil or fat for cooking is a toss-up between vegetable oil and butter. There’s a lot of people claiming health benefits to these kinds of oil, but when it really comes down to it, nothing’s better than the appetite-suppressing and fat-burning qualities that coconut oil can give you. Instead of cooking your favorite stir-fry recipe with vegetable oil, try going with some coconut oil instead. You’ll be surprised with how the flavor of coconut oil can enhance the natural taste of foods like curries, kale, and even your favorite omelet. Generally speaking, virgin, unrefined coconut oil is better, however, it has a stronger coconut flavor that some people may not like. If whatever you’re cooking isn’t going to benefit from a hint of coconut, then go with regular coconut oil instead.

Tip 4: Make Healthy and Tasty Snacks with Coconut Oil

It’s a simple rule of thumb to remember: having healthy snacks available to you will reduce the likelihood of bingeing on salt and hydrogenated fat laden food items. There are tons of great snacks that you can whip up with coconut oil, but our favorite these days has got to be kale chips. If you love that irresistible salty crunch of a potato chip, kale chips are a great, healthy, and equally tasty dupe. Contrary to popular belief, they’re also relatively simple to make. All it takes is tearing up kale leaves into bite-sized pieces, giving those leaves a nice massage with some coconut oil, spreading them out on a baking sheet and giving them a light sprinkle of sea salt. All that’s left to do after is to throw them in the oven at 350 degrees Fahrenheit for about 15 minutes or until their crisp and lightly browned. You may want to keep a close eye on the kale chips while they’re in the oven though and give them a toss around to prevent them from burning.

Tip 5: Down A Tablespoon of Coconut Oil in the Morning (or When You Feel Sluggish)

Feeling fatigued or sluggish isn’t anything new. In fact, this pretty common amongst people who don’t get enough exercise in or eat unhealthy diets. This is also going to be common if you’re just starting to adjust your lifestyle to a healthier one. When you start feeling that fatigue or if you’re not feeling energetic in the morning, take a tablespoon of coconut oil instead of going for caffeine, sugar or some other kind of junk food for energy. For those of you who aren’t too keen on taking a spoonful of coconut oil straight up, then you can incorporate it into a low-calorie smoothie, munch on those kale chips we taught you how to make earlier, or maybe even whip up a serving of coconut oil fudge. These light snacks will give you the energy surge that you’re looking for and you’ll even enjoy the fat-burning properties of coconut oil while you’re at it.

Is Swimming Any Good for Weight Loss?

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The quest for weight loss is definitely a struggle, and while the battle is mostly won in the kitchen, there’s no doubt that getting some solid exercise in will really help you melt the pounds of fat off of your body. Now, if you’re a fan of swimming, you’re in luck: it’s a great way to incorporate regular exercise into your routine and is arguably the best type of exercise to do as well. Swimming can take transform your muscles and turn you into a mean, lean cardio machine. It can also help you turn back the aging clock, especially if you’ve already done some serious damage to your health by living an unhealthy lifestyle. But why is swimming so good for weight loss? For those who aren’t convinced that jumping into the pool is a good idea for weight loss, read on for solid reasons to suit up and dive in.

Swimming is Kind to Your Body (a.k.a. It’s Low Impact)

Did you know that swimming is the most recommended exercise for injured athletes? That’s because it’s a low impact exercise that minimizes risk for further injury while still keeping the athlete in shape. Similarly, swimming is great for overweight people who have a tough time exercising due to joint issues. The low impact nature of the sport could also mean that you see more results than you would with other exercises. When you’re swimming, you can go as high in intensity as you can manage without actually feeling wear and tear in your body afterwards. This means that you can have an incredibly intense workout in the pool today and be perfectly fine for another workout tomorrow.

Swimming Does Wonders for Your Lungs

Obviously, you’re not going to be able to get as much oxygen as you normally would if your face is under water. Because of this, your body naturally starts learning to use the oxygen you get during breaths much more efficiently. This helps your body adapt in the long run and manage its oxygen better overall. Some ways it does this is by taking in much more fresh air with every breath. At the same time, you expel much more carbon dioxide when you exhale. The volume of air that flows in and out of our lungs when we breathe is called tidal volume, and research shows that swimmers have much higher tidal volume that runners.  It’s this incredible adaptation that occurs in the body that has more and more parents enrolling children with asthma into swim classes. With better tidal volume comes lower resting heart rates, lower blood pressure and better physical performance over all.

Swimming is Both Cardio and Strength Training

The thing about swimming is that when you stop moving, you start sinking. With any constant movement, you end up with (surprise, surprise!) cardio. When you take into account the fact that water is about 800 times the density of air, you’re pretty much guaranteed strength training because your muscles are under constant resistance just to complete your strokes. You don’t have to worry about skill level for this strength training either. Whether you’re a beginner or a seasoned swimmer, swimming is a great way to burn the fat off your body and tone your muscles at the same time. If you’re just starting out, try setting goals for yourself in terms of the distance that you will aim to swim. As you progress and gain experience, you can start adding intervals to your workouts and get to work on toning your body.

Swimming is Great for All People

No matter how old you are or how fit you are, swimming will always be a great workout option for you. Like we mentioned earlier, swimming is the recommended workout for injured people, whether athlete or not, and it’s also a great way for pregnant women to continue getting physical activity in. Swimming is also the workout of choice for new moms and for morbidly obese individuals who can’t stand on their own two feet just yet. No matter what your level of fitness, you’re in charge. You set your pace and your intensity, and ultimately, the results of your workout.

Swimming Makes You A Better Athlete

Remember that increased tidal volume that we mentioned earlier? That’s a huge help when it comes to increasing your endurance capacity. Seriously, we’re talking huge improvements! Because your body is utilizing oxygen more efficiently, it helps you perform better with other sports as well – running in particular. Regular swimming training will help you run much faster without getting as winded as you used to. Studies have also shown that swimmers who train with a controlled breathing technique, this means taking only two breaths per pool length, can see up to 6% increases in their running economy after only 12 sessions. Apart from oxygen use, swimming also trains major muscle groups in your body such as. Your core, your shoulders, your hamstrings and your glutes, all of which are tremendously important when it comes to maintaining a good running form.

Swimming Forces You to Work Underutilized Muscles

Off the top of your head, what do you think are the muscles that you use the least in your daily life? Well, think about it this way: you don’t stand around or work at your desk with arms constantly held over your head, do you? This likely means that you rarely use your laterals, traps and deltoids in your arms from during your day to day activities. When you’re in the pool and working on your laps, however, your arms need to go all over the place to get you from point A to point B. All of those muscles you were previously not using are now suddenly being utilized, which means you’re training and making use of muscles that you would otherwise ignore. Swimming is actually also great for targeting your core and lower back, two areas that we often ignore while working out, because swimming requires staying level and balanced in the water.

What is a Low Residue Diet?

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Sometimes, a low residue diet is recommended when a person is to undergo a specific treatment such as an intestinal surgery, colonoscopy etc. The aim of this diet is to limit bowel movements so that certain medical procedures can be performed without any trouble.

There can be other reasons too to get on a low residue diet. When we eat foods that are high in fiber, they leave behind a residue in the digestive system. This is fiber which the body cannot digest. It adds up to a bulk and is passed via stool.

Sometimes, this undigested fiber can lead to various gastrointestinal problems. Here’s where a low residue diet comes into play. When you face stomach issues, the doctor might recommend you to follow a low residue diet for some days.

Let’s get to know more about this diet:

What Is A Low Residue Diet?

It’s a diet that limits the intake of fiber so as to give relief to the digestive system.

Eating foods that are high in fiber can lead to many problems such as diarrhea, cramping, abdominal pain etc. Here’s where a low residue diet can be of great help.

Mostly, patients suffering from diseases like irritable bowel syndrome, diverticulitis, Crohn’s disease or ulcerative colitis are recommended to follow this diet.

Foods To Eat In A Low Residue Diet

The diet tried to bring the level of fiber consumed to about 10 to 15 grams. Hence, most of the high-fiber foods are excluded with foods that contain minimal amount of fiber containing foods.

Here is what you can eat in this diet:

Fruits: Fruits to be eaten in a low residue diet are canned fruit, bananas, cantaloupe, honeydew, melon, watermelon, fruit juices without pulp, nectarines, papayas, peaches and plums. These fruits are low in fiber and should be eaten to get the necessary nutrients into the body for good health.

Vegetables: Low fiber vegetables include carrots, skinless white potatoes, string beans, lettuce (if tolerable), beets, tips of asparagus, pureed spinach, strained vegetable juice, tomato sauces, acorn squash (seedless) and cooked or canned vegetables that are skinless or seedless.

Foods (Low Fiber): Depending solely on veggies and fruits may not be a good idea since they can’t cover up for all the nutrients that the body requires. Hence, these foods can also be taken but according to the doctor’s advice.

  • Hot and cold cereal which is low in fiber.
  • White bread
  • Eggs
  • Tender protein sources such as chicken, eggs, tofu and fish
  • Peanut butter (Creamy)
  • canned /cooked or fresh vegetables but in smaller portions
  • Skinless white potatoes.
  • White pasta
  • White rice
  • Foods prepared with white flour (refined) such as like pancakes
  • Fats like gravy, olive oil, mayonnaise and butter.
  • Dairy products (if tolerable).

Lots Of Water And Juices: It is essential to keep your fluid intake higher in a low residue diet since it can help provide smooth bowel movement so make sure to drink a lot of water and other liquids. The average requirement is 2 liters, but in this diet you should try to drink a little more than that.

Foods Not To Eat In A Low Fiber Diet

All the foods that contain higher amounts of fiber should be prevented when you’re on a low residue diet. These foods include:

  • Skinned potatoes.
  • Dried fruits and raw fruits.
  • Brown rice
  • Whole grain foods
  • Bran
  • Garlic
  • Onion
  • Raw veggies.
  • Spicy foods
  • Fried foods
  • Processed meat
  • Seeds
  • Beans
  • Lentils
  • Nuts

Benefits Of A Low Residue Diet

There are many benefits of a low residue diet but the main aim of the diet is to cure certain illness that are linked with the digestive system. Let’s look at some such diseases and other benefits in detail:

Treats Inflammatory bowel disease: Since a low residue diet puts minimal stress on the digestive system, inflammation around the area where bowel movements are carried out are reduced.

Heals Crohn’s Disease: In this type of disease the walls of the intestines suffer from ulcers. This not only triggers stomach pain but also makes it difficult for the person to pass stool.  A low residue diet can reduce the inflammation and treat ulcers too.

Treats Constipation: Foods that are rich in fiber can cause constipation because they are mostly dry and solid. This leave behind solid residue in the stomach which is hard to digest. This is why a person may find it hard to pass stool. A low residue diet can help eliminate constipation by reducing fiber in your body and since fluid intake is encouraged in this diet, it aids in treating constipation.

Heals Diarrhea: Diarrhea can be treated form a low residue diet because it helps to slow down the process of digestion, hence, production of faeces can be controlled.

Relieves The Digestive Tract: Since low fiber foods are easy to digest, it helps to relieve the digestive tract from a number of symptoms such as gas, abdominal pain etc.

Post Surgery Healing: People who have to undergo a surgery or have recently undergone one may also be recommended to dwell on a low residue diet for some time. This diet is both easy to swallow and digest.

The Verdict

It’s not wise to start a low residue diet on your own. If you experience changes and difficulties in digestion or you are suffering from GI problems then visiting a doctor should be your first choice.

Upon approval of a doctor you can switch to this diet and continue it for the amount of time which is recommended by the doctor.

Fast and Easy Tips to Lose Belly Fat

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Ah, belly fat. The evilest and most challenging fat of them all to lose, and yet it’s almost the most crucial fat to get rid of. Why? Because it’s the number one cause many cardiovascular and weight related disease in the world today. While many people will fall into the trap of fad diets and perhaps even weight loss pills, there’s really no way to truly lose the belly fat than by putting in the hard work of re-assessing your lifestyle and making healthy changes. If you’re not sure where to get started but are desperate to start getting rid of your muffin top, here are some easy tips you can start incorporating into your life as soon as possible.

#1: Stick to Water after Breakfast

Want to have a glass of orange juice with breakfast or indulge in a latte with your morning meal? Go right ahead! But as soon as that meal is over its time to get your head in the game and make sure that the only liquid you ingest is water. Stay away from juices, sodas or any other high fat and high sugar beverages are available to you in the market today. Want some stats with that? Well get this, a typical American consumes and additional 245 calories per day from sodas alone. Only sodas! Imagine how that number skyrockets when you start counting juice and that tall frappucino with whip? You’re looking at about 90,000 calories per year. That’s an extra 25 pounds on your waist, pal.

#2: Don’t Finish Your Meal

You could be eating three bites less from your meal, ditching another glass of orange juice or saying no to one treat a day, but whatever it is you decide to do, try to make it a point to not finish your meal or at least eat three less bites of it. This simple act of sacrificing a few extra bites can save you from consuming another 100 calories.

#3: Wash Something…Thoroughly

Every week, pick something in your home and give it a thorough washing. Not only does this help you keep your place clean, it will also help you burn an extra four calories per minute just by doing something that needs to get done anyways. For example, you can give your floors a good clean this week then take on your bathroom tile or windows the next. Want even more motivation? Studies show that giving something a good scrubbing for just 30 minutes can help you burn an additional 120 calories? That’s what we like to call efficient (and incredible!).

#4: Eat Only When Your Stomach Gets Mad

Okay, we don’t actually mean that your stomach will get mad, but it will definitely make a noise when it’s time for you to chow on something. Waiting for our stomach to growl before we eat accomplishes many things, but the most important is this: you’ll be sure that you’re eating because your body needs it and not just because your mind needs it. Honestly, you won’t believe just so much calories we can consume just because we’re eating out of bored, frustration or some other kind of habit. Take that out of the equation and you’ll be seeing some successes early on in the game.

#5: Give Something a Sniff When You’re Hungry

This one might seem silly to you at first, but there’s a lot of strong evidence to show that you sniff strongly scented foods when you’re, it helps you eat less because you think you’re less hungry than you actually are. In fact, another research study conducted on a control group of three thousand individuals found that sniffing something like an apple or peppermint when you’re hungry can help you lose an average of 30 pounds. That’s a huge amount of calories to be saying goodbye to, especially when you consider the fact that you’ve done so by sniffing the scent of a fruit. Crazy, right?

#6: Keep the Color Blue Everywhere

Yes, we may be pushing it with this one but hear us out first. Have you ever seen any fast food restaurant covered almost entirely in blue? No. At least not any successful ones. And why not? Well, that’s because blue is known to be a color that suppresses appetites. With that being said, if you want to try anything to help you get rid of the belly fat, then try keeping a ton of blue around you when it’s time to eat. From blue dinner plates to blue table napkins, it’s honestly worth a try especially when there are studies that back up the findings.

#7: Take a Walk Break Every Two Hours

It should go without saying that squeezing in physical activity of any kind is good for your health and absolutely important to your weight loss goals. However, this is even more important when you’re working a desk job and can barely get away from it throughout your day. Taking a short 5-minute walk (whether outside or via a lap around the office space), is a great way to add activity into your day without having to disrupt too much of it. After all, we’ve all got a bunch of work to do at the office so we want to make sure that our responsibilities are met. If you’re rationalizing the need to walk since you already have a standing desk at work, then think again. Walking, even if it’s just for a few minutes of your day, is much more beneficial to your weight loss and overall health than a standing desk is.

#8: Keep the Kitchen Closed for 12 Hours

This one’s going to be tough at first but it’s going to be so worth it. At the end of your day, once you’ve finished your dinner, have washed all your dishes and put the mess away, tape your cabinets and refrigerator door clothes. This helps you avoid late night snacking, which means saving up to 300 calories daily.

Simple Ways to Drop Weight Quickly

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Oh, to lose weight. This is probably one of the greatest, if not the greatest, struggles of human kind today. After all, it’s a joy to eat and to eat plentiful, while working out and watching our diet probably isn’t the most enjoyable thing to do. Just because it’s a struggle doesn’t mean it’s impossible though. Losing weight, and doing it quickly, is possible and can even be simple as long as you’re willing to commit. With that being said, there are many ways to lose a lot of weight quickly, but not all of those ways are good for you. Most of them will even leave you hungry and feeling unsatisfied with your meal. The best course of action to drop weight quickly and simply is to adjust your lifestyle so that you reduce your appetite significantly and improve your metabolic rate. Here are some easy and simple things you can incorporate or adjust in your lifestyle to help you get started.

Eat A High Protein Breakfast

Not only is breakfast the most important meal of the day, it’s also the one that helps reduce cravings and caloric intake throughout the rest of the day. To make the start of your day healthy and to promote faster weight loss, make sure you’re eating a protein dense meal. Eggs are a great addition to any breakfast and are known to help fill you up for much lesser calories. Try to keep your carbohydrate intake relatively low unless you’re going to work out soon after you have your breakfast.

Ditch Sugary Drinks

If there were ever a traitor in the world of diets, soda, fruit juices or any other kind of high sugar drink would be it. Why? They’re full of unnecessary calories that you just don’t need in your body. In fact, they’re pretty much the most fattening things you can consume on a regular basis. Avoiding them can definitely help you lose weight quickly and most people who quit sugary drinks see a huge difference in their weight within a short period of time. They’ll also find that they have less sugar cravings as their body recalibrates.

Drink A Full Glass of Water 30 Minutes Before Your Meal

We already know that it’s good for weight loss, and our health in general, to drink a lot of water. However, did you know that drinking a glass of water half an hour before you eat could help you boost weight loss by up to 44 percent over the span of 3 months? Drinking water before your meal helps to fill you up so that you’re not prone to bingeing at meal time. Additionally, it helps you get the amount of water that you need in your body daily.

Go for Foods That Are Weight Loss Friendly

This one’s just a bit of common sense but it’s important to remind ourselves every now and then to fill your meals with foods that are diet or weight loss friendly. Leafy greens like kale, collards, swiss chards and spinach are fantastic for dropping pounds. Oily fish like salmon is also a great choice if you’re trying to figure out what kind of protein to serve yourself for lunch or dinner. Other diet friendly foods include lean beef, chicken breast, cruciferous vegetables, boiled potatoes, cottage cheese, beans and legumes.

Weigh Yourself Daily

Now this one might sound counterintuitive since most people recommend only weighing yourself once a week, but there are actually some promising statistics that come with checking your weight daily. For example, studies have shown that individuals that monitor their weight every day are actually more likely to weight and keep it off for a longer period of time. Weird right? But the results speak for themselves. One thing to keep in mind, however, is to not let yourself get frustrated if the scales aren’t tipping in your favor. Stay cool if you’re not seeing the results you want immediately, and don’t let “unfavorable” numbers discourage you or knock you off your program.

Consume Soluble Fiber

One of the most stubborn kinds of fat to get rid of in the body is our belly fat, and yet it’s the most important kind of fat to lose because it puts you at risk for so many diseases. Luckily, research has shown that consuming soluble fibers can help reduce fat in the abdominal area. Fiber supplements can also be a great help if you’re trying to lose fat in this region. One supplement that you can consider taking is called glucomannan. Of course, we always recommend whole and unprocessed sources of soluble fiber before you turn to supplements.

Chew Your Food Very Well

Did you know that there’s a direct correlation between fast eaters and people who gain more weight over time? When you eat quickly, you don’t give your brain a chance to catch up with your stomach. This means that your stomach could actually be really full already, but because your brain hasn’t caught up with your stomach yet, you wind up overeating. One easy and simply way to combat this is by chewing your food properly and eating at a much slower pace. This gives your brain enough time to process when you’re actually full and will also boost weight-reducing hormones in your body. Not to mention the fact that you’ll be giving your digestive system an easier time with the food that it has to process.

Clock in Your Eight Hours of Sleep Daily

Unfortunately, we often overestimate our body’s capacities. For example, we think that we can trudge on without much sleep and not pay the consequences. Science and history tells us that this is further from the truth. Not only does a lack of sleep deprive you of rest and the energy that comes after the fact, it also contributes to weight gain. If you want to lose weight quickly, then one of the simplest ways to do that is simply by getting enough sleep every evening.

What is The Best Diet?

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There are a gazillion different diets out there and they all claim to be the best. However, you cannot just go and say that this is the best diet. A diet may be good for one thing but bad for another. Different factors come into play which need to be considered while picking a diet. You can’t just hit a search on Google and pick out the best diet just because it claims to be, you need to understand what is best FOR you.

What works for your friend may not work for you. Your bodies are different and so are the body’s requirements. Plus, the right diet also depends on your goal. Different diets are designed to provide different benefits.

Some diets are designed to help lose weight while some are designed to help gain it. You need to understand the A-Z of diet to be able to pick the best diet.

Without much ado, let’s get into the details.

What Is The Best Diet?

All diets are good, but the best one depends on several factors. In simple words, the best diet is the one that provides you results without any side effects.

To determine what’s the best diet for you, ask yourself these questions:

What Are Your Goals?

The primary reason that everyone wants to shift to a diet is because they want to achieve certain goals. You need to ask yourself what your goals are.

If you are worried about being overweight then your goal should be to lose weight. But, even in this case there are other factors to consider. For example, if you are getting married in a week, and you wish to look fit on the day of your wedding, then you need a diet that helps you lose weight in a week. For this, a military diet is your best bet since it wondrously helps reduce 10 pounds of weight in just 7 days.

However, weight gain or weight loss is not the only reason to diet. Some people turn to diets to stay healthy and control different conditions including diabetes, blood pressure and even cardiac issues. This is important because the food that we consume plays a very vital role in how healthy we are.

Did You Speak To A Nutrition Expert?

The diet you consume contributes to many things. Firstly, you need energy to be able to work and do physical tasks. However, while every diet will provide you with energy, in some cases it may not be able to fulfil all your body’s needs, resulting in different deficiencies.

This can be serious and cause severe health issues. To avoid this from happening and ensuring that you choose a diet that works for you, talking to a nutrition expert is your best bet.

There are many benefits of talking to a professional before you embark on a diet journey. The professional will ask you about your health condition and if you are suffering from any diseases. He/she will ten recommend a diet that will help you keep your health in control or at least not worsen the condition.

The nutrition will also look into the needs of your body and recommend you accordingly. This is where a lot of people fall for the wrong kind of diet.

Your nutrition expert will look into how several things, including your metabolism rate before recommending you a diet. Your goal, gender, weight, height and other such factors are also kept into consideration.

In a nutshell, the expert will write down what your goal is and what your body needs are. Once done, the expert will make a diet chart for you that includes foods that you should consume. He or she may also provide you with specific diet plans, i.e: what to eat for breakfast, lunch and dinner on any given day.

This custom made chart by a nutritionist is the best diet for you.

Is The Diet Healthy?

You may have started a diet that is helping you achieve your goal but you don’t know if it is really healthy for you or not. For instance, if you are suffering from digestive issues, then you need to pick a diet that includes foods that will help you relax your stomach. A good choice in this case is the BRAT diet. The diet contains foods that are easily digestible and enhance digestion.

However, such a diet can be a bad option in the long-run. It can help you control your digestive issues, but it prevents your body from getting its required nutrients, and as a result is unhealthy in the long-run.

The diet should include all the necessary nutrients such as vitamins, proteins, carbohydrates etc. It is vital to keep these nutrients balanced because a deficiency in these nutrients can make you weak and cause other health problems too.

Does It Keep You Full And Happy?

Our mood is linked to what we eat. A diet should offer health benefits at large because healthy eating is happy eating.

Eating certain foods can help us keep happy, but most importantly, having the feeling of hunger can make us irritated and upset. This is why you should go to a diet that does not keep you hungry.

There are many diets that cut you off from many foods and keep you starving for the purpose of reducing weight. This may work but at the end of the day, it is damaging your body.

So make sure that the diet you choose has balanced foods in the right proportions that not only fulfill your deficiencies but also keeps you full at all times.

Is The Diet Effective?

There are some diets that claim to help achieve some goals but in reality, they don’t. To avoid falling for such a diet, do the research first if you are not willing to go to an expert (which is a bad idea) to learn which is the best diet for you.

When you dig in and research about various diets, you will know how effective they are and what benefits do they come with.

The Verdict

All in all, the best diet is one that helps you achieve your goal without giving you any side effects.

 

What is The Ketogenic Diet?

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The ketogenic diet goes by with many names such as LCHF (Low Carb High Fat), Keto diet, low carb diet etc. This diet is all about changing the energy supply within your body and helping you burn your body fat and lose weight. Now, normally when we eat carbs, our glucose level rises and here’s where our body derives energy from. However, such is not the case with this diet as it restricts carb consumption. Then how do we gain energy if our glucose levels are low? Here’s where Ketosis comes into play.

Ketosis is a state where our body receives energy from burning the fats in our body. Since body fat is the prime culprit for weight gain, this diet focuses on eliminating it from the body at a very rapid speed.

What Is The Ketogenic Diet?

In this diet, high carb foods are avoided and the foods that are high in proteins and fats are encouraged. This combination of avoiding carbs and embracing protein and fats is the way to trigger ketosis in your body. The sooner you hit ketosis, the sooner you’ll start shedding weight.

The ketogenic diet encourages to eat meat, low carb veggies, seafood, poultry,  fruits, dairy, nuts and seeds since they contain low carbs and are high in fats and proteins.

Weight loss, however, isn’t the only benefit that this diet offers, it has many other benefits too. They are all discussed later in this article.

What Should You Eat In A Ketogenic Diet?

A ketogenic diet is designed on three principles.

  1. Eat low carbs.
  2. Eat moderate proteins.
  3. Eat a lot of fats.

Here are the foods that you need to eat when you’re on a ketogenic diet:

Seafood: Fish are low in carbs and high in proteins. They serve as a perfect food to keep your carb intake low without compromising on energy. You can eat tuna, salmon and mackerel as they are rich in fatty-acids.

Meat: When it comes to eating meats, ensure that you eat the type of meat that is low in carbs. Grass-fed, organic and unprocessed meats come in this category.

This, however, doesn’t mean that you can eat as much meat as you want. The amount you consume should be minimal because meats are protein rich and you only need a moderate portion of proteins in a ketogenic diet. If you consume a lot of proteins then it will create glucose in your body and restrict ketosis from taking place.

Dairy Products: Dairy products are rich in fats and help your body get into ketosis quickly. You can eat high-fat yogurt (in low amount), butter and fat.

However, milk should be excluded because a single glass of milk contains 15 grams of carbs. If you still want to drink milk then a smaller amount of skimmed milk can be used. Like milk, yogurts should be avoided too because they are rich in sugar and low in fats.

Vegetables: Consume a lot of green vegetables when you’re on a ketogenic diet since they are loaded with energy. Some good options are cabbage, cauliflower, zucchini, avocado, and broccoli. You can cook these veggies in olive oil or butter to enhance the taste.

Nuts: Nuts that are low in carbs can be eaten such as pecans, macadamia etc.

Sauces: Ketogenic diet emphasizes on consuming higher amounts of fats which is why meats, dairy, fish etc., are the main foods of this diet. To increase fat consumption, sauces that are high in fats can be introduced into the mix to trigger ketosis early. These include bearnaise, coconut fat butter and garlic sauces.

What Foods Should You Restrict?

Foods that you need to avoid are obviously the ones that are high in carbs such as:

  • Legumes
  • Sugars
  • Beer
  • Starch
  • Fruits

Benefits Of The Ketogenic Diet

Balances Blood Sugar Levels: Type II diabetes is common among people who are fond of eating foods that are high in sugar. This diet helps control diabetes by restricting the consumption of sugar, which helps control insulin levels.

Enhances Focus And Concentration: Ketogenic diet is said to enhance concentration and focus because the energy released from ketones in ketosis goes to the brain and improves mental performance.

Suppresses Hunger: When you are on a diet that is calorie based, you tend to feel hungry from time to time because energy is used up all at once. However, in the ketogenic diet, the energy keeps releasing from time to time and thus you don’t feel hungry after a few hours all the time. This is also a great factor that contributes to weight loss.

Weight Loss: The main focus of this diet is to reduce weight and it does so by switching your body’s energy source from glucose to fats. This way you keep getting energy and keep reducing fats and thus your weight.

Ketogenic Recipes To Know About

Here are some delicious Ketogenic recipes to know about:

Chocolate-Peanut Butter Keto Cups (1 hour - 18 minutes)

Ingredients: 

  • Coconut oil - 1 cup.
  • Natural peanut butter - ½ cup.
  • Heavy cream - 2 tbsp.
  • Cocoa powder - 1 tbsp.
  • Liquid stevia - 1 tbsp.
  • Vanilla extract - ¼ tbsp.
  • Kosher salt - ¼ tbsp.
  • Chopped roasted salted peanuts - 1 ounce.

Method:

  • Take a saucepan and melt coconut oil in it over low heat for 4-5 minutes.
  • Add peanut butter and stir until it gets smooth.
  • Add the remaining ingredients (heavy cream, cocoa powder, liquid stevia, salt and vanilla extract.
  • Pour the mixture into 10 or more silicone muffin molds, then sprinkle roasted peanuts on the top.
  • Take a baking sheet and place all molds in it.
  • Keep in a freezer for about an hour.
  • Unmold the chocolate peanut butter and transfer to an airtight container to enjoy whenever needed

Easy Low-Carb Cauliflower Mac And Cheese (40 Minutes)

Ingredients:

  • Cauliflower head cut into florets - 1
  • Salt - 1 tbsp.
  • Mixed herbs - 1 tbsp.
  • Ground black pepper - ½ tbsp.
  • Olive oil - 3 tbsp.
  • Shredded cheddar cheese - 1 cup
  • Heavy whipping cream - ½ cup
  • Ghee - 1 tbsp.
  • Ground nutmeg - 1 tbsp
  • Grated parmesan cheese - 3 tbsp.

Method:

  • Preheat the oven to 450 F.
  • Prepare a baking sheet with aluminium foil.
  • Now place the cauliflower and sprinkle with salt, mixed herbs and pepper.
  • Pour olive oil and toss until well coated.
  • Roast it in the oven for 10 to 15 minutes until it turns crisp.
  • Place in a baking dish of about 8 inches.
  • Take a saucepan and add ghee, cheddar cheese, heavy cream and nutmeg.
  • Heat over medium heat.
  • Simmer for 5 minutes until it shows bubbles.
  • Pour the cauliflower in this pan and stir well.
  • Now sprinkle parmesan cheese from top.
  • Bake in the oven for 10 minutes and enjoy.

How Soon Can You See The Results?

This depends on how serious you are about following this diet. The more carbs you avoid, the sooner you’ll get into ketosis and start losing weight.

The Verdict

If you are frustrated about your weight gain then you need to turn to ketogenic diet today and experience the results yourself.

What is a Fad Diet?

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Obesity is a very common problem. In fact, it was rated as one of the leader problems in the US as over 30% of the US population is considered obese.

A number of people are trying to lose weight and stay healthy, but sadly it is easier said than done. While one way to do that is to hit the gym and perform exercises but that’s not everyone’s cup of tea. For such people, there’s another way, a fad diet.

It is a diet that helps to lose weight drastically on an unbalanced diet without the dieter having to do any sort of exercise to shed pounds. It does sound too good to be true but it really works.

What Is A Fad Diet?

A fad diet is a diet that emphasizes on eating certain types of foods and completely avoiding some. It may be too strict and boring to follow but the results are convincing. Here’s how you can spot a fad diet:

  • It promises to help lose weight in a week.
  • No exercise required.
  • Restricts calories (because all fad diets help lose weight).
  • Only few foods are allowed to be eaten.

Types Of Fad Diets

There are many types of fad diets out. They may all suggest you to eat different foods and in different proportions, but the end goal is the same, losing weight.

Here are some of the most popular fad diets around the globe:

  • The Dukan Diet.
  • The Paleo diet.
  • The Zone diet.
  • South beach diet.
  • The Atkins diet.
  • Vegan diet.
  • Ketogenic diet
  • HCG diet.
  • Cabbage soup diet.
  • Lemonade diet.

What Do All Fad Diets Have In Common?

While all fad diets are different, they do share certain similarities as well. They all work by lowering carb intake. This is because carbohydrates contribute to weight gain and by restricting the daily carb intake, these fad diets show promising results. Other than this, most of the fad diets also help to reduce cardiac issues.

Different fad diets recommend to take carbs in different proportions and quantity. Some fad diets like the Atkins and other low carb diet first reduce carb intake and then recommend to gradually increase it.

On the other hand, some emphasize on keeping carb intake to a minimum such as the ketogenic diet so that the dieter can activate ketosis (a metabolic state to drive energy from fats rather than glucose). Hence, it can be concluded that all fad diets are not the same.

The main aim of all fad diets is to reduce carb intake from 250 grams to just 50 grams or even less. This is important because carbs are considered a major reason for weight gain.

Foods To Eat In a Fad Diet:

Most fad diets encourage to consume foods that are low in carbs. Some such foods include:

Fish: Fish are carb-free, hence they can be found in most fad diets. They are rich in proteins and offer many health benefits. Salmon, trout, haddock etc., can be a good option.

Meat: Another carb-free food that is included in many fad diets. Chicken, beef, lamb, grass-fed and pork are meats that are low on carbs.

Eggs: Boiled eggs are encouraged on fad diets because they contain only 1.1g of carbohydrates. Other than that, omega-3 enriched eggs and pastured eggs are even better to turn to when you’re on a fad diet.

Fruits: There are many fruits that are low in carbs such as pears, blueberries, strawberries, peaches, apple, and watermelon.

Vegetables: Vegetables are encouraged to eat in a fad diet since they help to lose weight and provide the body with a lot of energy. Veggies like mushrooms, broccoli, carrots, spinach, zucchini, bell peppers, and cauliflower can be included in a fad diet.

Dairy: Dairy products like cheese, butter, heavy cream and yogurt can be allowed on some fad diets since they contain less than 1g carb per ounce.

Seeds And Nuts: Nuts and seeds are also included in many fad diets.

Oils And Fats: Eating the right kind of fats is important when you’re on a fad diet. Some good choices are olive oil, cosh fish liver oil, butter, and ghee, lard etc.

However, it’s not necessary that all fad diets may include these foods. This depends on the kind of diet you turn to, so make sure to look at specific diet plans. 

Benefits Of Fad Diets

Quick Weight Loss: What most of the diets fail at doing, fad diets achieve. We’re talking about weight loss here.

Fad diets are getting immensely popular for helping people reduce weight in just a week. While there are certain controversies regarding fad diets, such as the Cabbage Soup Diet which only recommends to eat soup for a week but the results are there. Fad diets work like a charm when it comes to losing weight.

Reducing Heart Diseases: Fad diets like the Paleo diet, Vegan diet and the Atkins diet are some of the most effective diets when it comes to regulating blood pressure, improving cholesterol levels and avoiding heart strokes.

The Verdict

Fad diets work but you must follow all the guidelines to the T for results to show.

 

What is a Low Fodmap Diet?

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According to the NCHS, 28.3 million Americans visit physicians with digestive complains every year. This shows you how common digestive issues are. Nutrition experts are blaming the diet for digestive problems such as constipation, diarrhea, bloating, gas, and stomach pain. Many also specifically blame FODMAPs for such issues. FODMAPs are compounds that are found in certains foods such as barley and wheat. They are known to trigger irritable bowel syndrome and various other GI disorders. Here’s where the low FODMAP diet comes into play.

This diet focuses on reducing the intake of FODMAPs to reduce stomach issues. Let’s get to know more about FODMAPs and a low FODMAP diet.

What Are FODMAPs?

FODMAPs, short for Fermentable, Oligo, Di, Monosaccharides and Polyols, can cause a lot of problems in the digestive system. These are carbohydrates which are hard to digest since they can end up on the far end of the intestine where the gut bacteria is present.

Once these carbs reach near the bacteria, it uses them as fuel and create hydrogen gas giving rise to many kinds of digestive disorders. Other than that, FODMAPs are also known to create liquids in the intestine that can cause diarrhea.

Here are some common types of FODMAPS:

  • Lactose: This FODMAP is found in dairy products such as milk. 
  • Fructans: Can be found in many foods but mostly in grains such as wheat, spelt rye etc.
  • Fructose: This FODMAP is present in most of the fruits, vegetables and added sugars.
  • Galactans: Found in legumes.
  • Polyols: They are sometimes used as sweeteners and are often found in many fruits as well.

What Is a Low FODMAP Diet?

A diet that limits the consumption of foods that contain higher amount of FODMAPs in them is a low FODMAP diet. This diet doesn’t exclude FODMAPs right away but gradually because eliminating them right away can cause many problems in the body.

Once you reduce the consumption of FODMAPs, you will see a noticeable change in your stomach issues and even feel lighter.

Foods To Eat In A Low FODMAP Diet

Here is a list of foods that you should eat in this tied:

Vegetables: Squash, sweet potatoes, alfalfa, potatoes, radishes, eggplant, ginger, green beans, spinach, bell peppers, kale, lettuce, chives, olives, parsnips,, spring onion (only green), tomatoes, turnips, yams, water chestnuts, zucchini, bok choy, carrots, celery and cucumbers can be eaten on a low FODMAP diet.

Dairy Products: Dairy products are strictly restricted from this diet except for the ones that are lactose free. Other than this hard cheese such as cecembert and brie are also allowed.

Fruits: Fruits that are allowed in this diet are blueberries, grapes, kiwi, lemons, cantaloupe, melons but not watermelon, oranges, raspberries, strawberries, grapefruit, bananas, lime and mandarins.

Seeds And Nuts: Macadamia nuts, almonds, sesame seeds , cashews, peanuts  and pine nuts can be eaten.

Sweeteners: Stevia, maple syrup, molasses and artificial sweeteners can be included in the foods to increase taste.

Grains: Quinoa, corn, oats, rice, sorghum and tapioca are allowed on a low FODMAP diet.

Other Foods: All meats and fish, all fats and oils, spices and herbs can be eaten.

Foods Not To Eat In a Low FODMAP Diet

When it comes to a low FODMAP diet, it is more important to know what not to eat than to know what to eat. Here are a few foods that you need to restrict in this type of diet:

  • Vegetables: These vegetables are high in FODMAP and should be avoided: Brussels sprouts, artichokes, broccoli, cauliflower, garlic, fennel, cabbage, mushrooms, okra,  leeks, beetroot, asparagus, onions, peas and shallots.
  • Fruits: Blackberries, boysenberries, figs, pears, peaches, watermelon, apples, applesauce, apricots, cherries, canned fruits and dates should be excluded from the diet.
  • Grains: Rye and barley.
  • Beverages: Milk, soy milk, soft drinks that contain fructose corn syrup, beer, fortified wines and fruit juices.
  • Sweeteners: High fructose corn syrup, honey, mannitol, maltitol, xylitol, fructose and sorbitol.
  • Dairy products: Yogurts, whey protein supplements, sour cream, milk derived from goats, sheep and cows, ice cream, soft and fresh cheeses.
  • Legumes: Red kidney beans, beans, baked beans, chickpeas, lentils and
  • Wheat: Breakfast cereals, tortillas, bread, pasta, waffles, pancakes, crackers and biscuits.

Benefits Of a FODMAP Diet

  • Patient suffering from irritable bowel syndrome can benefit from a low FODMAP diet as it can help relax their stomach. Since this diet excludes foods that are high in FODMAP carbohydrates, digestion can be carried out easily.
  • GI disorders like Crohn's disease and Ulcer Colitis occur due to inflammation around the walls of the intestine. A low FODMAP diet helps reduce this inflammation and even treat these diseases.
  • An upset stomach can create stress and stress can ruin your mood. When you’re on a low FODMAP diet, your stomach stays lighter and you stay in a good mood.
  • A diet that incorporates foods that are low in FODMAPs can help to reduce other common symptoms like gas, bloating, diarrhea etc.

The Verdict

A low FODMAP diet really helps to lighten a stomach and smooth digestion. If you experience stomach issues such as constipation, bloating, diarrhea etc., then turn to a low FODMAP diet and see the results yourself.

What to Eat on a Diet?

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A diet is all about knowing what to eat and what not to eat, but it is easier said than done. While the general consensus is to eat what is healthy and to avoid what isn’t, but how do you decide what is healthy and what is not? There are many kinds of diets that incorporate different kinds of foods because each helps to serve a different goal. Some diets are focused on decreasing weight while some are to prevent certain diseases. Therefore, the dieter must know which kind of foods should he/she take, and there can be no one specific answer to this. Let’s get into the details to know more about what to eat when you are on a diet:

How To Know What To Eat On A Diet?

The answer to this question can be given by an expert nutritionist. Choosing the foods to eat on a diet depends largely upon what your body needs, what nutrients you lack and what you do not need. You can learn about these all by visiting a nutritionist.

The expert will ask you various questions regarding your health. It is important to know of your general health when suggesting you a diet plan. For example, if you are diabetic, then your diet cannot include foods that contain sugar as heavy sugar can cause abnormal sugar levels in the body.

Recommended Amount Of Nutrients To Take Per Day

When you’re on a diet and want to achieve a goal then it is essential to take the correct proportion of nutrients in a day, this is what any nutritionist will tell you.

Our body requires energy which we get from the food that we eat. This is why we need to be careful about what we eat as the food we consume should be able to fulfill all our body’s requirements.

Without energy, we will not be able to work, and the amount of energy we require depends on several factors, most importantly our metabolism. Let’s dig deep into this factor:

Energy

Energy may not be a nutrient but it holds great significance when it comes to health. The nutrients we get from foods such as carbohydrates, fats and proteins are converted into energy and passed into the bloodstream to help us carry out physical activities. Moreover, energy also helps our body perform different activities, such as run and eat.

A lot of people think that the more energy one takes, the better. This is a wrong concept. Too much energy can backfire and lead to problems. If the amount of energy your costume is more than the amount of energy your body requires, it may begin to get stored in the form of fat and cause weight gain. Therefore, it is vital to know the right amount of energy one should get from the foods.

For a normal person, about 8700 Kilo Joules is the amount of energy which is recommended in a day. 

We can get this energy from different food sources. Some energy rich foods include almonds, fish, animal meat, fruits, vegetables, peanut butter, legumes, lentils etc. 

Protein

Protein is known as the building block of the body. It can be found in many diets out there because of the benefits. Protein helps your body grow. It also plays a very important role in repairing your body. You can get proteins from many sources such as:

Animal Foods: Meat, fish, chicken, milk and eggs are animals foods that can help you get proteins in your body.

Plant Foods: Beans, peas and legumes come from a variety of plants that are packed with proteins. Including some in every meal can help devour energy. Moreover, these foods have other benefits too, such as enhancing eyesight, speeding up recovery process when a body part is injured etc.

Grain Foods: These include cereals, pasta, bread and rice. However, when choosing grain foods, make sure they are low in saturated fats.

The recommended amount of proteins to take per day is 1 gram per pound of body weight. 

Carbohydrates

Carbohydrates are important to include in your diet as they provide many benefits. Carbs are known to keep various diseases at bay and also help sustain overall good health. However, you need to know the right amount of carbs to eat in a day.

If you are wanting to reduce weight then you need to reduce your carbs as an overdose can cause weight gain.

Foods To Eat: Potatoes, lentils, peas, corn, pasta, bread, cereal etc.

The amount of carbs recommended to eat each day is 310 grams.

 Fats

Eating good fats promotes mental health and also helps to build muscle. There are many fat containing foods that can be included in a diet, however, too much fat can turn out to be troubling which is why one should consume recommended amount of fats.

Foods To Eat: Avocados, olive, tropical oils, animal fats etc.

Recommended amount of fats to eat per day is 45 to 75 grams.  

Vitamins

There are many types of vitamins and each offer specific benefits. Most fruits are rich in vitamins including vitamin A, C, B, B1, B2 and B6.

Foods To Eat: All kinds of fruits and vegetables. However, veggies should ideally be eaten raw, boiled or grilled. 

The Verdict

It is important to take care of your diet if you wish to be healthy. A diet is all about knowing what to eat, but since you’re not an expert, you must make sure to get in touch with one so that a customized diet plan can be prepared for you, keeping your age, gender, goals and body requirements in mind.

How to Cut Sugar Out of Your Diet?

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Seven teaspoons of assorted sugar spilling onto a wooden background

Sugary foods are a part of many diets since they enhance taste. However, consuming too much of it can lead to problems. According to The American Heart Association (AHA), daily consumption of sugar should be limited to 6 tablespoons (for women) and 9 tablespoons (for men) in a day but Americans have been exceeding these limits. On average, an American is said to consume at least 19.5 tablespoons of sugar per day. That’s a lot. Taking too much sugar is unhealthy and can cause health problems such as weight gain, risk of diabetes, tooth decay etc. Therefore, cutting out sugar from your diet is essential to stay healthy.

What Is Sugar?

Sugar is a carbohydrate that is found in many kinds of foods to enhance the taste. Moreover, it is also found naturally in different foods. When we hear sugar, our mind wanders to the crystalline sugar that we add in tea, coffee, milk etc, but there are many kinds of sugars available. Mostly, all forms of sugars contain 4 calories per gram.

How To Cut Off Sugars From A Diet?

Here are some tips on how to cut sugar out of your diet:

Say No To Products That Contain Added Sugar

There are a plethora of food products that contain added sugar. These products are responsible for feeding you a large part of sugar which is why eliminating them from the diet is essential. Some of the products that you need to eliminate from your diet are:

  • Coconut Sugar: It may be low-glycemic but contains added sugar as well and contributes to cravings and addiction in people.
  • Cane Syrup: This syrup doesn’t contain refined sugars but regular sugar which is evaporated and can be harmful.
  • Rice: Rice has a higher GI (glycemic index). A high GI means that a certain food is capable to spike blood sugar levels. A good alternative is to turn to brown rice since it has a lower GI.
  • Plant Based Milk: Plant based milk may or may not have higher amount of sugars. To be on the safe side, make sure to buy unsweetened milk.
  • Replace Cereals In Breakfast With Oatmeal: Most of the cereals we eat in breakfast contain high amounts of sugars. You can eliminate that from your diet and introduce oatmeal. To enhance the sweetness, you can cook the cereal in the presence of unsweetened applesauce.

However, if you are a real cereal fan then you can go for cereals that contain lower amounts of sugar such as plain porridge, whole grains plain biscuits etc.

Say No To Chocolates Except Dark Chocolate

We all love chocolate, but it can damage our body if we do not control the amount that we consume. Giving up on chocolate altogether can be difficult, which is why you should turn to dark chocolate. The recommended amount to eat dark chocolate per day is 6 grams. It is low in sugar and provides several health benefits.

Say No To Processed Foods

Processed food usually contains added sugars. Boxed, canned and bagged food are processed foods and are made with added sugars to enhance the taste.

Eat The Right Fruits

Fruits sure provide you with many nutrients but some of them are packed with higher amounts of sugars and if you’re looking to cut sugars from your diet, you need to eliminate sugar packed fruits as well.

This doesn’t mean that you have to turn away from all kinds of fruits, you can eat the ones that contain less sugars.

Low-Sugar Fruits 

  • Avocados: Eating an entire raw avocado will feed you only 1 gram of sugar.
  • Cranberries: One cup of these berries will provide you with only 4 grams of sugars. 
  • Raspberries: A single cup of these will get you 5 grams of sugars, plus they’re loaded with fiber so you will feel full eating just one cup. 
  • Grapefruit: Only 7 grams of sugars will enter your body when you eat 100 grams of a grapefruit. 
  • Kiwis: 9 grams of sugar per 100 grams is what you’ll get when you eat a kiwi.

Avoid Eating These High Sugar Fruits 

  • Lychees: One cup of this fruit has 29 grams of sugar.
  • Figs: One cup of fig has 27 grams of sugar.
  • Mango: One cup of mango contains 23 grams of sugar.
  • Cherries: One cup of cherries contain 18 grams of sugar.
  • Grapes: One cup has 15 grams of sugar. 

Say No To Flavored Yogurt

Flavored yogurt is packed with added sugars which is why you need to turn to plain yogurt or yogurt made at home. You can add honey to increase sweetness.

Check The Labels

Make a habit of checking up the labels before you buy food. Also, pick food that contains less amount of sugars in them.

You do not know how much sugar a food contains which is why it is important to have a look at the labels. Foods such as tomato sauce, crackers, salad dressings may contain high amounts of sugars.

Avoid Going Cold Turkey

Going cold turkey refers to cutting off sugar completely and instantly. This can be troublesome for many people because sugar is an addictive and craving food.

The right thing to do here is to limit the intake. If you add 3 tablespoons of sugar in your tea, cut it down to two in the 1st week and 1 in the second, and so on. This won’t trigger too much craving and will help you shut off sugar intake without any problems.

The Verdict

When you consume less sugars, it will keep your blood sugar levels balanced and help you control diabetes. Other than this, it can also help in weight loss.

Fill Your Fitness Needs with Fitness Depot

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We don’t know about you, but when it comes to our dream fitness or exercise equipment, the list is endless. While there’s definitely no shortage of equipment out there in the market, the challenge these days is finding a single place that carries pretty much every piece of equipment imaginable while still being able to cater to people with varying budgets. After all, not everyone can drop hundreds of dollars on exercise equipment and not everyone wants to do that either. Not to mention the fact that we don’t all have the time or patience to be running from one shop to another just to grab all the equipment we need. Lucky for gym owners and fitness enthusiasts like us, such a place does exist, and it’s called Fitness Depot.

What is Fitness Depot

If you’re looking for a haven for every piece of exercise equipment imaginable, Fitness Depot is it. Not only are they the largest retailer of specialty fitness and exercise equipment in all of North America, they also offer their products at the lowest prices in the region. No folks, we’re not exaggerating, they really do. In fact, they guarantee that they’ve got the lowest prices. The company started in the early 90’s in Canada when the founders applied the depot/warehouse concept to fitness retailing. Additionally, they are the first (and currently are the only) big box fitness specialty sellers in Canada. The company’s great success in Canada led to the establishment of their very first US store in 2014 when Fitness Depot opened in Dallas, Texas.

What We Love About Fitness Depot

We’ve really got to hand it to Fitness Depot when it comes to their commitment to their customers. They go well out of their way to make sure that they give clients access to the best brands that the fitness industry has to offer at the most affordable prices in the market. Not only do they succeed at this, they also make sure that the products they sell exceed the standards of their buyers while providing long lasting value at the same time. At the end of the day, their utmost priority and passion is to guarantee that they always exceed the expectations of their customers. So, how do they do this? Check out how and why we love them below.

Over 2,300 Product Choices

When they say that you can shop at Fitness Depot with confidence, they really mean it. Fitness Depot boasts an impressive repertoire of over 2,300 product choices, and this number goes up daily. This is because Fitness Depot strives to provide their customers with the most relevant and innovative fitness products and choices in the entire North American hemisphere. They also focus on making sure that they have the most recommended industry-leading brands in the market such as Northern Lights, Freemotion, Nordic Track, Inspire Fitness, Matric and Concept II. They also carry popular brands like TRX, BOSU, Rumble Roller, True Fitness, Life Fitness, Precor, Century Martial Arts, Powerblock, Teeter Inversion, SKLZ, Octane Fitness and Sport Op.

How is Fitness Depot able to pull a repertoire of products like this off? Well, it starts with their buyers. The depot is staffed with many buyers that spend months at a time travelling the world in search of new fitness equipment to stock their store with. Not only does this ensure that the depot is always up-to-date, it also makes sure that they keep up with the ever evolving and changing industry.

Professional and Savvy Fitness Consultants

You can have a great product and a great vision, but without the support of fantastic staff you’ll never go anywhere. This is something that Fitness Depot is well aware of. As such, they’ve staffed their stores with sales associates and store managers that aren’t just knowledgeable about fitness equipment and what’s best for their clients, they’re also passionate about helping customers find the solutions they need for their facilities or home gyms. We’d probably go as far as to say that they’re fanatically passionate, actually, as their own lives are immersed in fitness, healthy living, and helping others achieve that for themselves.

When you pay a visit to Fitness Depot, the sales associates will greet you warmly and welcome you to explore all that they have to offer. It doesn’t matter if you’re looking to fit out a full gym or simply need that new fitness band that everyone’s talking about, they’ll treat each customer with the same care and respect. Have specific requirements that you need met? No problem! Fitness Depot’s staff will work you to find a solution to your needs and even explain to you the what’s, why’s and how’s of today’s ever-changing fitness industry. Whether you walk into the store with a plan or not, their professional and savvy fitness consultants will have your back.

Well-Stocked Inventory

There’s a reason that Fitness Depot has grown into the largest specialty fitness retailer in the United States and Canada: they almost never run out of stock. Seriously! They’re so committed to making sure they always have inventory of every SKU that it’s in the company’s mission statement. Fitness Depot regularly maintains over $30,000,000.00 worth of stock in their stores across North America. Now, that’s not to say that they don’t run into that issue. There will always be supply chain issues wherever we go, but what’s great about Fitness Depot is that while they can’t control external factors, they’re determined to do everything in their capability to make sure that products remain in stock.

Shop with Confidence Today

Fitness Depot is committed to making sure that your shopping experience goes off without a hitch. Financing options are available to those who are making large orders but can’t afford to pay for everything in one go. There are also several options for delivery and set up for you to consider as well as buyer protection plans for any purchase. Want to give the gift to fitness to someone else? Fitness Depot also has gift cards available!

What is a Diet

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A diet is a special course of various foods ensuring that you get all the nutrients that are required by the body to stay fit and healthy. A diet is often considered to be a way to lose weight but that’s not true. A diet is basically the amount and the type of foods you eat on a daily basis. A diet can be followed for various outcomes such as weight gain, weight loss, muscle building etc. There are various diets that are followed all around the globe. Some are healthy while some are not. Therefore, it is important to know which kind of diet suits you the best. Without much ado, let’s get into the details:

What Kind Of Diet Should You Take?

There are many kinds of diets that are specific about the outcome. Some are solely focused on losing weight such as the atkins diet (a low carb diet), while some are concerned with a reduction in fats in your body, such as the keto diet. The question here is: which diet should I opt for? The answer to this question is simple.

Ask yourself these questions:

  • What do I want to achieve?
  • What’s my end goal and purpose to start a diet?

Your goal can be anything. You might wish to get rid of your extra fat or you might want to add more muscle mass. The right diet would depend largely on this factor, but you should also keep certain limitation in mind, such as your overall health,i.e: if you have a medical condition.

For example, you cannot turn to a diet that relies heavily on fruits if you are diabetic. This is because fruits contain sugar that can cause problems for individuals with insulin issues. This is why most experts recommend to visit a nutritionist before choosing a diet. Many even suggest to get a customized diet plan according to your needs, age, and health.

Now, most of us aim to eat a diet that’s healthy and balanced. To do so, one must know about the 5 main food groups that are a part of a healthy diet. Eating these at the right time and in the right amounts can do wonders for our body.

Here are the 5 main food groups you should know about and include in your diet:

Carbohydrates

The first food group that holds great importance when it comes to having a healthy diet is carbohydrates. Carbohydrates provide us with vitamin B, calcium and lots of energy. They are also said to improve the condition of the digestive system.

Carbohydrate foods: Oats, rice, pasta, yam, noodles, couscous, potatoes, millets, breads, morning cereals, rye and barley. It is recommended to take at least 3-5 servings of carbohydrates in a day to keep healthy. One serving of carbohydrate may contain:

  • 1 bread slice, one or half roll of a pizza.
  • 6 tbsp. of porridge or cereal.
  • 4 whole wheat crispbreads.
  • 6 tbsp. of millet, pasta, rice, or couscous.
  • 2 small new potatoes.
  • 2 tbsp. mashed sweet potato.

Proteins

Proteins are building blocks that help us develop and repair our body. There are many benefits of consuming foods that are high in proteins as it helps to improve bone, skin, muscles and overall health of a person.

Protein Foods: Seafood, fishes, nuts, beans, meat, eggs, lentils and soya. These foods provide us with iron, minerals, vitamins and of course proteins. It is recommended to take 2-3 servings of these per day.

One serving of proteins may contain:

  • 2 cold ham slices, chicken or turkey.
  • 1 chicken breast.
  • 2 sausages.
  • 3 bacon rashers.
  • 1 burger (beef).
  • 1 fish, fillet or steak.
  • 1 small can of mackerel, tuna, salmon, sardines..
  • 1 cup of lentils (cooked), beans.
  • beans, chickpeas or lentils (half can).
  • Tofu (100 grams).

Dairy Products And Milk

Dairy products give you tons of vitamins such as A, D, B12, calcium, proteins etc. These nutrients help you improve your bone health and teeth. Milk is said to be rich in calcium that is good for your teeth and bones.

Dairy Products: Fromage fries, milk, yoghurt, cheese, milkshake etc. A total of 3 servings of dairy products are recommended.

One serving may include:

  • 1 glass of milk.
  • 1 pot of fromage frais or yogurt.
  • 1 small piece of cheese.
  • ½ can of a low-fat custard.

Vegetables And Fruits

Eating vegetables and fruits on an everyday basis provides you with antioxidants that help to keep you fit. The fibers found in them improve your digestive system and also protect you from a large number of diseases. Since they are low on calories and high in fiber, they also help to keep your weight in check too.

Vegetables And Fruits Foods: All kinds of vegetables and fruits. A total of 5 servings of fruits and vegetable are recommended daily.

One serving may include:

  • 1 pear, apple, orange, banana etc.
  • 2 small plums, satsumas, kiwi fruit.
  • Handful of grapes, cherries or berries.
  • 1 tbsp of dried fruits.
  • A large fruit slice of melon or pineapple.
  • 3 heaped tbsp of raw, canned, frozen or cooked vegetables.

Fats And Sugars

If you want to increase your calorie intake then turn to foods containing fats and sugar containing. They aid in the absorption of certain vitamins and minerals. However, one should limit the consumption of saturated fats (fried foods, creams, fatty meat etc.) as they can cause health issues, including cardiac problems.

Instead, take unsaturated fats such as avocado and oily fish since they help reduce bad cholesterol and improve heart health. As for sugars, they should also be kept at a minimum. It recommended to take only 6-9 tbsp of sugar each day.

Benefits Of Following A Diet

  • Keeps your weight in check.
  • Protects from heart and other diseases.
  • Keeps the stomach relaxed.
  • Improves brain health.
  • Improves cholesterol and blood sugar levels.

The Verdict

It is vital to follow a healthy diet if you wish to live a long and happy life. Bring a change into your diet today and you will see a difference in no time.

What is The Atkins Diet Low Carb and Keto Explained

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The Atkins diet is for people who are looking to lose weight quickly. In short, this diet emphasizes on eating fat sand proteins but restricts from eating carbohydrates or limiting it to a low proportion. This diet was introduced back in 1970s by a cardiologist named Dr. Robert Atkins. He believed that consuming sugary foods and carbohydrates causes weight gain which is why he introduced the Atkins diet as it restricts the foods that causes the weight to increase. 

What is Atkins Diet?

This diet focuses on cutting off carbohydrate intake so as to drop the insulin levels and enhance the fat burning process.

The reason to design this diet was to achieve 4 things.

  1. Lose weight.
  2. Maintain weight.
  3. Stay healthy.
  4. Avoid diseases.

When a person switches to the Atkins diet, their metabolism state changes, too. Instead of burning glucose from the body to get energy, the body burns the fat stored in the body to get energy. This process is called Ketosis.

Since consuming carbohydrates tends to increase glucose levels, it causes the insulin levels to rise too, this can contributes to weight gain. This is the reason why the Atkins diet restricts the intake of carbohydrates.

4 Phases Of The Atkins Diet

Here are the four phases that make up an atkins diet:

1st phase: The first phase is called induction and in this phase the dieter limits carbohydrate consumption to 20 grams per day. High fat and high protein foods can be eaten during the first phase with vegetables that are low in carbohydrates, such as leafy greens.

2nd phase: Balancing is the 2nd phase of the diet. In this phase, the carbohydrate intake is increased to determine what your carb tolerance is. Try adding 25 grams of carbohydrate in the first week and switch to 30 grams in the second. You may add nuts, cherries, berries and cheese to the diet. 

3rd Phase: Increase carb intake by 10 grams per week when you are close to your goal weight. Monitor your weight each week and keep adding until your weight loss slows down.

4th Phase: Gradually begin to increase carb sources and reduce fatty foods and see that your weight doesn’t go up. If it does, limit the carb intake. The goal is to find the amount of carb intake that doesn’t increase your weight. This is important because different people have different tolerance levels.

Foods To Eat:

  • Meats: You can eat meats including lamb, chicken, beef, pork, bacon etc.
  • Fish and seafood: Salmon, trout, sardines, etc., are high in proteins and should be eaten in An atkins diet.
  • Seeds And Nuts: Almonds, sunflower seeds, macadamia nuts, walnuts.
  • Full-fat dairy: Cream, full-fat yoghurt, butter, cheese,.
  • Healthy fats: Coconut oil, Extra virgin olive oil,, avocados and avocado oil.
  • Eggs: Pastured or omega-3 enriched eggs.
  • Low-carb vegetables: Broccoli, Kale, spinach, asparagus etc.
  • Fruits:Apples, bananas and other fruits that are low on carbs.

Foods Not To Eat:

  • Vegetable Oils: cottonseed oil, Soybean oil, corn oil, canola oil.
  • Sugar: Cakes, ice cream, candy, soft drinks, fruit juices, etc.
  • Grains: Spelt, rye, Wheat, barley, rice.
  • Starches: Potatoes, sweet potatoes (in 1st phase only).
  • Legumes: Lentils, beans, chickpeas, etc (induction only).
  • Trans Fats: Processed hydrogenated foods.
  • High-carb Vegetables: Carrots, turnips, etc (1st phase only).
  • High-carb Fruits: Oranges, bananas, apples, pears, grapes (1st phase only).

Benefits Of Atkins Diet

atkins diet

Weight Loss: The main aim of the Atkins diet is to reduce weight and then keep it maintained. The diet first lowers carb intake to drop weight and then adds carbs again gradually to help maintain a steady weight.

Treats And Reduces Risk Of Heart Diseases: Besides weight loss, Atkins diet helps to promote a healthy heart as well. Since it helps to control blood pressure and cholesterol levels, it helps reduce the risk of a a number of cardiovascular diseases.

Prevents Or Treats Diabetes: Since the diet restricts sugary foods, a person is less vulnerable to get diabetes. However, if someone is already diabetic, then cutting off sugary foods and carbs can help a great deal in keeping insulin levels under control.

Treats Acne: Refined carbs can make your acne worse and make them stay for longer. Cutting off these carbs helps to reduce acne risks and also helps to treat it faster.

Atkins Recipes To Know About

Here are some delicious Ztkins recipes you can try:

Sicilian Roasted Chicken

keto diet

Ingredients:

  • Chicken thighs - 8
  • 2 fresh lemons. (One sliced and one juiced 1-½ tbsp of juice squeezed)
  • Crisp white wine - 1/2 cup
  • Flying Olive Extra Virgin Olive Oil - 1/4 cup
  • Half sliced garlic cloves - 6 to 8 pieces
  • sprigs of fresh thyme - 2 to 3
  • Whole pitted olives (Kalamata) - 1/2 cup
  • Kosher salt - 2 tsp
  • Freshly ground black pepper

Method:

  • Preheat the oven to 350 degrees.
  • Wash and dry the chicken.
  • Season each side with pepper and salt.
  • Place the chicken in a large roasting pan.
  • Take a blender and add wine, one garlic clove, lemon juice, salt, pepper, and Flying Olive Extra Virgin Olive Oil. Keep blending until it turns smooth.
  • Pour this liquid onto the chicken in the pan (drizzle on each side).
  • Place lemon and garlic slices beside the chicken pieces and sprinkle thyme leaves.
  • Let it roast for 15 minutes then to 275 degrees for 40 minutes until it turns brown.
  • Remove chicken from the pan and let it cool at room temperature for 30 minutes.
  • Your dish is ready. 

Low Carb Banana Waffles 

Low Carb diet

Ingredients:

  • Ripe bananas - 2
  • Eggs - 4
  • Almond flour - ¾ cup
  • Coconut milk - ¾ cup
  • Ground psyllium husk powder - 1 tablespoon
  • Salt - 1 pinch
  • Baking powder - 1 teaspoon
  • Vanilla extract - ½ teaspoon
  • Ground cinnamon - 1 teaspoon
  • Coconut oil or butter for frying

Method:

  • Take a bowl and mix all of the ingredients mentioned in the list except for coconut oil/butter.
  • Let it sit for some time.
  • Take a frying pan and add coconut oil or butter. Pour the mixture from the bowl to the frying pan and fry it.
  • Banana waffles are ready.

How Soon Can You See The Results?

You will begin to see results in the second phase as your weight will start to reduce. However, sticking to the diet for a number of years is important here because getting off the diet may cause weight gain again.

The Verdict

The Atkins diet has more benefits than just reducing weight. It keeps your heart healthy and prevents other diseases as well.

What is a Low Carb Diet

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According to a survey, around 10 U.S states have stated that obesity is one of the most common problems they’re facing as 70% people in those states are obese. The exact reason for this problem is still unknown, however, nutrition experts are pointing their fingers at excessive intake of carbs and blaming it for the rapid weight gain among people. Consuming too much carbohydrates can cause weight gain rapidly. And sadly, a lot of what we eat (rice, bread and pasta) contains a lot of carbs. While a normal diet encourages to take 200-300 grams of carbs per day, a low carb-diet is focused on restricting it to 50 grams or less. The solution to the obesity problem lies in a low carb diet. Let’s get to know what a low carb diet is:

What Is A Low Carb Diet?

A low carb diet is a diet that restricts or limits carbohydrates intake in your meals and encourages on taking proteins and fats in higher quantities. The health benefits of this diet are many, with weight loss being the most important one. This is a diet that emphasizes on taking the right proportions of carbs which are obviously very low. One should aim to limit the carb intake to 50 grams or less.

A low carb diet often confuses people because it encourages to eat foods that are high in fats. Various studies have shown that eating natural fats is not dangerous if you’re on a low carb diet because the intake of starch and sugary foods is limited.

Limiting or avoiding sugar and starch containing foods aids in stabilizing blood sugar levels and also lowers the level of fat storing hormone insulin. Thus, the rate of burning fat in the body increases and helps in losing weight.

What To Eat In A Low Carb Diet?

These are the low-carb foods that you should include in your diet and make sure they are unprocessed.

Fish: Fish are high in proteins and offer many health benefits. Salmon, trout, haddock etc., are fish that can be taken when you’re on a low carb diet because they are carb-free.

Meat: Meat is also a carb-free food that you can have in your meals. While grass-fed meat is the best, you can also take chicken, beef, lamb and pork.

Eggs: A boiled egg is said to have 1.1g of carbohydrates. However, eating omega-3 enriched eggs and pastured eggs is what’s best when you’re on a low-carb diet.

Fruits: There are many fruits which are low in carbs such as apple, watermelon, pears, blueberries, strawberries, peaches and cucumbers.

Vegetables: Mushrooms, spinach, zucchini, bell peppers, cauliflower, broccoli, carrots etc., can be included in the diet.

Specific Dairy: Cheese that contains less than 1g per ounce carbs can be included such as mozzarella, cheddar, gouda, and goat. Other than that, butter, heavy cream and yogurt can also be taken.

Seeds And Nuts: Nuts and seeds that are low in carbs can be eaten. These include pine nuts, brazil nuts, almonds, walnuts, pecans etc.

Oils And Fats: Eating the right kind of fats is important when you’re on a low carb diet. Some good choices are butter, and ghee . Other than that, it is also vital to use oils that are low on carbs such as olive oil, cosh fish liver oil, lard etc.

What Foods To Restrict When On A Low Carb Diet?

One of the most essential things that shouldn’t be neglected when you’re on a low carb diet is to avoid foods that are high in carbs.

Here are the foods that you need to restrict:

Sugar: Beverages such as juices, cold drinks, ice cream, candies and every thing that is loaded with sugar should be avoided.

Trans Fats: They are high in carbs, especially, hydrogenated and partially hydrogenated trans fats.

Gluten Grains: Barley, rye, spelt, wheat and other grain containing foods such as pasta and bread should be avoided as they are high in carbs.

Vegetable Oils: They too contain a considerate amount of carbs. Canola, sunflower and soybean oils should be avoided.

Sweeteners: Aspartame (found in diet coke), sucralose, saccharin etc., found in beverages and juices should be avoided.

Dairy Products: Milk is high in carbohydrates and should be avoided.

Processed Foods: Factory made foods should be avoided.

Benefits Of A Low Carb Diet

A number of studies have shown healthy benefits of eating a low carb diet. Let’s get to know some of these benefis:

Weight Loss: The first and the most important benefit you’ll get from following this diet is weight loss. This is because it restricts you from eating sugar and carbohydrates resulting in chnages in the body.

Suppresses Hunger: An elevated blood sugar level urges you to eat more. A low carb diet keeps the blood sugar levels low and keeps you satiated. Thus, the calories you take are lowered too. This is also a key factor when it comes to losing weight.

Increases Levels Of HDL (Good Cholesterol): Unlike LDL cholesterol (bad cholesterol), HDL is good for the body. HDL helps to carry cholesterol away from the body via excretion, thus, it lowers the risk of heart diseases.

Reduces The Chances Of Getting A Type-2 Diabetes: Less sugar intake means reduced chances of getting diabetes.

Low Carb Recipes To Know About

Here are some low carb recipes that will make you fall in love with them:

Swedish Breakfast Buns (40 minutes) 

Ingredients:

  • Almond flour - ¾ cup
  • Whole flax seeds - 1 tbsp
  • Shelled sunflower seeds - 1 Tbsp
  • Psyllium husk powder - 2 Tbsp
  • Baking powder - 1 tsp
  • Salt - ½ tsp
  • Light olive oil - 2 Tbsp
  • 2 eggs
  • Sour cream or creme fraiche - ½ cup

Method:

  • First, preheat the oven to 400 degrees.
  • Take a bowl and add almond flour, seeds, psyllium, salt and baking powder. Mix them all nicely. Next, add eggs, olive oil and sour cream in the same bowl and mix thoroughly.
  • Leave for 5 minutes so that you get a non-sticky dough.
  • Cut the dough in 4 pieces and press it to shape like balls and place in a cake pan. If it’s sticky, you can use parchment paper to reduce stickiness.
  • Bake it to for 25 minutes until it gets brown.

Voila! Your breakfast is ready.

Tex-Mex Scramble (25 minutes)

  • 5 eggs
  • Water - 2 Tbsp
  • chopped green pepper - 1/8 cup
  • chopped red onion - 1/8 cup
  • Diced cherry tomatoes - 2
  • thawed and drained frozen spinach - 1/2 cup
  • Chopped jalapeno pepper slices - 5
  • slice pepper jack cheese - 1
  • Pace Salsa - 2 Tbsp
  • Olive oil - 2 tbsp

Method:

  • Preheat a pan over medium heat by adding olive oil.
  • Take another pan and add eggs, tomatoes, spinach, jalapeno, water, green pepper, and red onion together.
  • Now pour it into the pan you preheated earlier. Cook until the eggs look ready. Once they do, turn the heat off and add from top the pepper jack cheese.
  • Cover with a plate or lid and let it stay for 5 minutes.
  • Add salsa from the top and it’s ready to be served.

How Soon Can You See The Results?

The diet begins to show results in the third week.

The Verdict

A low carb diet is for all those who are frustrated with their excess weight. This diet is no less than a miracle when it comes to offering health benefits and helping to shed weight in the most healthy manner.

What is The Dash Diet?

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Irregular blood pressure is one of the most common health problems around the world. In fact, 1.1 billion people are said to suffer from this issue. Blood pressure issues can be due to several reasons, from poor diet to family history. But no matter the cause, you can control your blood pressure by being careful about your diet. Since the number of people dealing with high blood pressure is rising every year, diet can be the difference maker. Here’s where the dash diet comes into play. It is said to normalize blood pressure and offers a healthy way of life to people. Let’s find out more about this diet:

What Is The Dash Diet?

Dietary Approaches To Stop Hypertension is what DASH diet stands for. It’s a diet that restricts consumption of large amount of salt so as to treat hypertension (high blood pressure). However, since the dash diet focuses on foods that contain less fat, people with no blood pressure problem can continue with a normal range of salt intake (2300 mgs) and still avoid high blood pressure.

A lot of diseases can hit a person who is dealing with a high blood pressure problem, especially heart diseases, hence, all the more need to look into the diet they’re taking. The diet included fruits, vegetables, lean meats and whole grains. However, the main aim of the diet is to keep a person low on salt intake since it can elevate blood pressure and increase chances of hypertension.

A dash diet recommends consuming 2300 mg of salt for people who don’t have any hypertension symptoms, however, people already having high blood pressure need to restrict their salt intake to 1500 mg. 

Foods To Eat In The Dash Diet

The dash diet doesn’t force to eat specific food because it is more of a pattern than a food chart. Meaning, if your calorie intake per day is 2000 mg then you need to control the amount of servings you eat each day accordingly. This is how your servings for each day should be:

6 to 8 Servings Of Whole Grains In A Day

Whole grains provide with a number of minerals, vitamins and fiber. Whole grains include foods like brown rice, quinoa, oatmeal, cereals, bulgur etc.

One serving may include:

  • Whole grain bread - 1 slice
  • Dry whole grain cereal - 1 ounce
  • Cooked rice, pasta or cereal - ½ cup.

4 To 5 Servings Of Vegetables In A Day

The dash diet allows to eat every type of vegetables out there since they are low in fats and calories. Vegetables also provide with many essential nutrients, vitamins, minerals, folate and fiber. However, the most important benefit of eating vegetables is that they are rich in potassium and potassium is said to control blood pressure. The dash diet encourages consumption of green vegetables like cauliflower, broccoli, green beans, and cabbage.

One serving of vegetables can include:

  • Raw leafy vegetables (spinach or kale) - 1 cup
  • Cooked or raw vegetables like broccoli, carrots, squash or tomatoes - ½ cup.
  • Vegetable juice - ½ cup 

4 To 5 Servings Of Fruits In A Day

Following a dash diet involves eating fruits such as pears, peaches, apples, pineapples, berries, and mangoes. Here’s what a single serving can contain:

  • 1 medium sized fruit or dried fruit (¼ cup)
  • Fresh, frozen or canned fruit - 1/2 cup
  • Fruit juice - 1/2 cup

2 To 3 Servings Of Dairy Products

The dash diet allows dairy products that are low in fat. They include skim milk. yogurt and low fat cheese. One serving of dairy products can contain:

  • 1 cup skim milk or yogurt.
  • 5 ounce of low fat cheese.

6 servings Of Meat, Fish And Lean Chicken Per Day

The dash diet allows eating lean meats but only once or twice a week.  A single serving can include:

  • Chicken, fish or meat - 1 ounce
  • 1 egg

4 to 5 Servings Of Legumes, Seeds And Nuts Per Week

Flax seeds, peanuts, sunflower seeds, walnuts, hazelnuts, almonds, lentils, split peas, kidney beans can be eaten in a dash diet. One serving can include:

  • Nuts - 1/3 cup
  • Nut butter - 2 tbsp
  • Seeds - 2 tbsp
  • Cooked legumes - 1/2 cup of

2 - 3 Servings Of Fats And Oils Per Day

Choose vegetable oils as they are healthier than other options. These include olive oil, canola oil, corn oil, low fat mayonnaise, margarines etc. One serving can contain:

  • Soft margarine - 1 tbsp
  • Vegetable oil - 1 tbsp
  • Mayonnaise - 1 tbsp
  • Salad dressing - 2 tbsp.

Benefits Of The Dash Diet

Lowers Blood Pressure: The normal blood pressure of a person is 120/80. Blood pressure reading of above 140/90 is considered high, and can cause serious problems. For people having a high BP problem, dash diet is the solution. It helps lower the blood pressure since it limits the intake of salt, which causes BP to shoot. It can bring it 11 points lower which is quite good.

Reduces Risk Of Cancer: Since the dash diet is low in fats and focuses on eating healthy, there is a reduced risk of cancer.

Reduces The Risk Of Metabolic Syndrome: According to studies, the dash diet is said to lower the risk of metabolic syndrome.

Lowers Risk Of Diabetes: Studies say that dash diet lowers the risks of getting type II diabetes.

Less Heart Diseases: Since the diet focuses on keeping the blood pressure normal, there are less chances for dieters to get any heart disease.

Dash Diet Recipes To Know About

Here are some tasty and healthy dash diet recipes you can prepare:

Fresh Fruit Kebabs

Ingredients:

  • low-fat lemon yogurt (sugar free) - 6 ounces
  • fresh lime juice - 1 tbsp
  • lime zest - 1 tbsp
  • ½ inch pineapple chunks - 4
  • 4 strawberries
  • peeled and quartered kiwi - 1
  • 4 1/2-inch chunks of banana - 1/2
  • 4 wooden skewers
  • 4 red grapes

Method:

  • Take a bowl and add yogurt, lime juice and lime zest. Whisk together and refrigerate.
  • On the skewer, thread one of each fruit. Keep repeating to fill up the skewer with fruit chunks.
  • Take out the mixture you made earlier from the fridge and serve with the threaded fruits.

White Bean Dip 

Ingredients:

  • Rinsed and drain white beans (cannellini) - 1 can (15 ounce)
  • Roasted garlic cloves - 8
  • Olive oil - 2 tbsp
  • Lemon juice - 2 tbsp
  • French Bread

Method:

  • Add the beans, garlic cloves, olive oil and lemon juice in a blender and blend until it turns smooth.
  • Take French bread, and on each slice, spread the white bean dip mixture you just made above and enjoy eating. 

How Soon Can You See Results?

A dash diet can help lower your blood pressure level in just 2 weeks.

The Verdict

If you too are suffering from high blood pressure then it’s about time to turn to the dash diet.

Get A Full Body Workout Without the Gym

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Who says you need a gym or exercise equipment to get a full body workout in? Don’t get us wrong, we love heading to the gym and working up a sweat there. Our point is simply this: no excuses. Just because you can’t get to a gym or can’t afford a gym membership doesn’t mean that you can’t get a total body workout (and a really good one, too) in. To be completely honest, if you really want to exercise, all you need is yourself (and may a piece of furniture or two). Are you ready? Without further ado, here’s how you can get a full body workout in without having to head to the gym or purchase exercise equipment.

Working on Your Upper Body

Upper body workouts are utterly rewarding. Now that’s not to say that working on the rest of your body isn’t. It’s just that upper body exercises are some of the easiest to do and also the part of your body where you tend to see results that fastest. But what exactly are we talking about when we say upper body workouts? When you target your upper body, you’re doing exercises that strengthen, tone and shape your arms, chest and shoulders. There are tons of great exercises that you can perform to work on this group of muscles, just remember that it’s important to practice proper form so that you can maximize the workout and avoid injury. Some of our favorite upper body workouts include:

  • Push Ups: Push-ups are a classic upper body workout that get several muscles working such as the deltoids, triceps and pecks.
  • Dips: If you’ve got a chair or a bench at home, then you can do dips. While dips work the same muscles that push-ups do, they’re also fantastic for the rhomboid muscles found in the back.
  • Curls: This workout targets the double-headed muscle in the upper arm called the biceps. Try starting with three sets of 12 if you’re new to working out and build from there.

Working on Your Lower Body

We’re not going to lie to you. Lower body workouts are probably the least popular among the fitness community. After all, have you ever heard someone go, “Awesome, it’s leg day!” and look sincere about it? While spending a full hour punishing your lower body may not be the most fun, it’s still absolutely essential because it helps our bodies in the most practical of ways. It boosts our cardio performance, it gives us extra power in high intensity workouts and it’s just fantastic for everyday life. Add the following exercises to your routine to make sure you hit all of your lower body muscles:

  • Squats: A fantastic overall lower body exercise to perform regularly is the humble squat. It strengthens the lower back, hips, glutes, legs and even your bones. Remember that with squats, it’s crucial to maintain proper form so as not to injure your knees. Some key things to remember about form is to maintain a straight back, keep your feet planted firmly on the floor, bend at your knees and don’t over extend them beyond your ankles.
  • Step-Ups: Much like climbing staircases, step-ups are fantastic at helping you build lower body strength. To perform the most effective step-ups, choose a surface that is just a little lower than your knee. A park bench works well for this.
  • Lunges: Another staple and favorite lower body exercise, lunges help target your quads, hamstrings, calves and glutes.

Working on Your Core

Eager to get those lower abdominal cuts, ripped back muscles or 6-pack abs? If yes, then you’re definitely going to want to pay some special attention to your core. Funnily enough, some of the most effective core exercises actually come from the practices of Pilates. Many of their movements incorporate the use of most if not all core muscles to give you a total abdominal workout with as little exercises as possible. Our recommended exercises are great for firming and strengthening and will get you further than your standard ever day crunch. Try adding these exercises to your full body workout:

  • Roll Ups: Think of the roll up as the more intense cousin of the sit up. It requires keeping your arms overhead and your knees bent as you slowly roll your body upward, exhaling as you go. The goal is to feel every vertebra in your spine as you roll up and down. Trust us when we say that you’ll feel the burn everywhere with each rep.
  • Planks: There’s a reason that personal trainers love having their clients perform this exercise: it’s effective. Planks may be “basic” but they’re utterly challenging and will set your entire core on fire. If you’re just starting out, try holding your plank for 15 seconds and increasing your hold as you get stronger.

Round It All Up with Cardio

Nothing completes a whole-body workout better than aerobic or cardiovascular activity. Known simply as cardio, adding this time of activity to your full body workout (or any work out for that matter), is a great way to improve your heart health and strengthen your endurance. While cardio is great for your entire body as a whole, people do tend to dread it. The key here is to find a cardiovascular exercise that you really enjoy. Our favorite? Interval running.

Running or jogging doesn’t have to be a long boring affair. In fact, if you really want to get the most out of a run, the best way to do it is by adding intervals to the mix. This way, you can go on a shorter run but still enjoy maximum caloric burn. Start with a 2 – 5-minute jog to warm up, then switch between 1 minute of high-speed running and 1 minute of low speed jogging for about 10 minutes. End it with a 5-minute cool down through a light jog or some speed walking. Other great cardio options include stair climbing and Tabata workouts.

6 Things to Keep in Mind When You Start Weight Lifting

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If you’re afraid of the idea of weight lifting, don’t worry. You’re not the only one. There are tons of people who miss out on the great benefits of lifting weights for a variety of reasons. However, if you’re reading this, then chances are that you’ve overcome your weight room angst and are ready to finally give lifting a try. If this is the case, congratulations! You’re well on your well to enjoying all of the great benefits that weight lifting has such as blood sugar control, weight loss, disease prevention, improved heart health and more. Despite all of the great thing you have to look forward to, it’s no secret that sticking to a new regimen can be tough. We’ve got some tips to keep in mind to help you stay committed on your journey to a fitter and stronger you.

#1: Don’t Call It Quits in the First Few Weeks

Rome wasn’t built in a day and neither are muscles or gym confidence. When you first start weight lifting, it will come with fatigue and soreness that you’re not used to.Many people also feel awkward, off balance or just plain uncomfortable when they start weight lifting. It’s incredibly crucial that you don’t quit during this time and that you don’t let any intimidation-factors throw you of course. Remember that this is all a part of the process and that you’ll get used to it and confident with time. In fact, many if not all, personal trainers report that as time goes by, the mind-body connection increases and the act of weight lifting starts to feel more natural to most people. If pumping iron still makes you feel awkward or intimidated after two weeks, try hiring a personal trainer that can help coach you through the basics and master the fundamentals of form.

#2: Soreness Isn’t Your Only Measure of Success

Newbies tend to associate muscle soreness as a sign of success or effectivity when they’re lifting weights. It’s actually more accurate to say that soreness is a sign of muscle damage. After all, lifting weight essentially is tearing down muscles so that you can build them back up stronger. However, this is just one facet of weight lifting and it’s not the only way to gauge how effective your workouts are. In fact, it may even be one of the least important mechanisms of gauging the effectivity of your exercises. Just because you’re not sore the day after your workout doesn’t mean you didn’t have a great workout.

#3: Slower is Better

Concentration is key when you’re starting out at weight lifting. Concentrating on your form, concentrating on technique, concentrating on every little movement to ensure that you’re getting the most out of your work out. Trying to speed through your strength workout is the fastest way to get injured. If you’re starting out, remember that it’s better to keep your movements and exercises slow. This gives you the mental capacity to focus on all of your movements and make sure you’re maintaining the proper form in the midst of it all. Once you’ve developed a solid foundation, you can try going through the motions a little faster. Don’t forget that at the end of the day, quality trumps quantity. Besides, going slow when you’re lifting weights also allows your muscles to fully maximize each repetition.

#4: Don’t Limit Yourself to Just One Kind of Workout

One of the most common mistakes that rookies make is limiting their selves to just one kind of weight lifting workout. Some people think that the only way to really lift weights is with barbells and dumbbells. Others are simply too scared to try anything else. This is the fastest way to burn out, especially if you’re not enjoying the workout to begin with. Our advice is to approach weight-lifting much like you would dating. If it’s not working for you, try something new until you find the one that really fits. Some alternatives include kettlebells, medicine balls and body-weight exercises like TRX. It’s absolutely crucial for you to keep experimenting until you find the weight-training routine that works for you because it increases your chances of sticking to the program over time.

#5: A Bad Diet Will Catch Up with You

There’s just no way you can out-train a horrible diet. No matter how much weights your lifting or how often you’re hitting the gym, if you’re putting junk in your body you’re just sabotaging your efforts. Just think of it this way, any workout you do only counts for about 10% of your journey to fitness. The remaining 90% is determined by a healthy diet comprised of whole foods. For people who lift weights regularly, it’s important to consume a healthy amount of protein, healthy fats and a moderate amount of carbohydrates. Combining healthy eating habits and an outstanding gym regimen will get you to that sweet spot that will have you toning muscle and burning fat at an optimal rate.

#6: Find Some Time to Rest

Sometimes, when we start a new workout regimen, we tend to get carried away. Believe it or not, your hard work will go to waste if you don’t take some time to give your body a rest. Remember how we mentioned earlier that lifting weights is a process of breaking muscle fibers so that new and stronger muscle fibers can take their place? Well, depriving your body of rest means depriving your muscles the opportunity to rebuild after a workout. A good rule of thumb to follow is to incorporate weight lifting programs into your fitness regimen around 2 or 3 times a week. You should be taking 48 hours to rest between these work outs to allow your body and muscles to recover. Just bear in mind that this doesn’t mean turning into a couch potato when you aren’t lifting weights. Active rest is the way to go and you can do this by incorporating cardio workouts or low impact exercises in your week.

Exercises to Add to Your Gym Workouts This Year

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With the fitness industry being what it is today, there’s always some new gimmick that you “just have to try” to shake up your gym routine. Many require strange new pieces of equipment that will cost you and arm and a leg. Others require confusing contraptions that you’ll likely have a hard time figuring out. While we tend to stay away from fad workouts that people claim to be “all the rage these days”, we do believe in adding new workouts to your routine that will take you the next level of fitness. Check out these 8 exercises that you probably haven’t heard of or considered that are definitely worth a try for several fitness levels.

Crawls

Fitness Level: Beginner

Crawling isn’t just for babies or toddlers learning their motor skills, folks. Scuttling around on all fours doesn’t just hit your whole body’s muscles from several angles, it also helps condition your body and build coordination. Bear crawls in particular ought to be part of your gym routine as they allow you to condition muscles in a way that simply isn’t possible on a weight machine. They’re perfect to add to your routine as a dynamic warm-up or as an additional station in your circuit training. Once you’ve got the bear crawl down, you can move on to more difficult variations like the crab crawl or the alligator walk. If all else fails, you can pop down on all fours and copy whatever it is your toddler is doing. Trust us, it’s more challenging that you think and your body will thank you for it.

Rower Rollouts

Fitness Level: Beginner

You can do much more with a rowing machine than just perfect your strokes. The machine’s sliding seat makes a great tool to work if you get creative enough. One of the ways to utilize this feature of the rowing machine is with rower rollouts. Stand with your feet together behind the rower and put your hands or forearms on top of the saddle. Keeping your core engaged, push the saddle forward until your body forms a straight line. As you reverse, keep your hips high. This is a great workout to throw in after a 500-meter row or in the middle of a high-intensity interval set you’ve got going on. 12 to 15 repetitions of this work out should have your entire core burning (in a good way).

Brachiation

Fitness Level: Intermediate

If you were a fan of the monkey bars as a kid (or as a kid stuck in an adult’s body) then we’ll bet you dollar to donuts that you’ll have a great time with brachiating. Brachiating simply means swinging from arm to arm (think apes) and is fantastic for helping you develop shoulder strength, flexibility and grip strength. If you’re not yet at the point where you can perform brachiations comfortably, you can start with the entry-level version of the exercise: dead hangs. Once you’re able to perform dead hangs for at least 30 seconds, you can start moving on to dynamic hangs which entails swinging gently from side-to-side while hanging. The next modification requires briefly letting go of the bar on either side to get a feel for the one-armed swing and prepare you for brachiations. Oh, and don’t forget the chalk. It’ll help.

Cossack Squats

Fitness Level: Intermediate

Ever heard of this squat? Don’t worry, we didn’t either up until just recently. Cossack squats will help you target the hip, ankle and knee mobility that we neglect when we sit all day. Not does it help build the muscle and mobility in those areas, it also forces your body to work in various movement planes other than the usual running or cycling planes. To perform this squat, you’ll need to take a wide stance and drop down over one foot. This foot should stay flat on the ground while the other leg goes into a flat hold with your toes pointed to the ceiling. To complete one rep, slide your weight to your other side and repeat. If you find this movement too difficult, place your hands on the ground for additional support. If you find it too easy, try it with a kettlebell.

The Deadmill

Fitness Level: Intermediate

Treadmills are a staple in every gym and are a great piece of equipment to warm up or get your active rest cardio in for the week. However, if you really want to challenge yourself to burn fat and build cardiac health, then it’s probably better for you to switch the treadmill off. Using your hands to stabilize you, use your legs to drive the belt, pushing at full speed and strength for as long as you can. It’ll work your hamstrings to the bone much like pushing a weighted sled. Just bear in mind that you might (just might) wear out the motor of the treadmill.

Skin-The-Cats

Fitness Level: Advanced

If you’ve got a pair of gymnastic rings at your gym or at home, then you really should be giving this work out a try. Skin-the-Cats are, without a doubt, tough, but they’ll really give your shoulder mobility a boost and will do wonders for your straight-arm strength. To perform Skin-the-Cats, start with a straight arm hang on both rings. From there, bring your entire body up and over then back again. That’s one rep. Make sure that you can feel the stretch when you settle into the bottom position. Adding this to your repertoire of gym moves will have your fellow gym-goers giving you the nod of approval in no time.

The Human Flag

Fitness Level: Advanced

Looking for an exercise that’s as difficult and fulfilling as it is Instagram worthy? Look no further than the Human Flag. After all, nothing is flashier than holding yourself parallel to the ground from a pole. Apart from being completely flashy, this technical and very difficult move will help you sculpt your obliques into perfection. It requires the perfect mixture of strength and technique to get yourself into the appropriate position as your top arm will be “pulling” your weight up while your lower arm “pushes”.

Effective Workout Routines for Weight Loss

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There’s no question that losing weight is hard – really hard. So, when it comes to losing weight, you’ve got to make sure that you’re getting decent and hearth-thumping workouts in regularly in combination with a healthy diet to achieve your desired fat burn. While we’re definitely a fan of the classic workout routine of cardio and strength training, we also believe that it’s important to mix things up and try different workout routines. Not only does this keep you interested in working out, it also ensures that you’re challenging your body in new ways regularly. If you’re in the market for a new balls-to-the-wall routine, we’ve got you covered. Just bear in mind that your workout routines should be backed up by healthy eating habits and rest to be effective. After all, you can’t outrun a bad diet.

Routine 1: Boot Camp

Boot camps are huge in the fitness community not just because they’re fun and foster a sense of community, but also because they’re fantastic at keeping your metabolism level elevated. Combining the best of interval training and resistance training, boot camps will have you performing a mix of cardio and strength focused exercises. The exercises are performed at your maximum capacity for short bursts of time and are mixed with moments of rest to make sure that you get great caloric burn going. Now remember that you should let your instructor know if you’re new to boot camp. This workout routine is intense, so it’s crucial that your instructor is aware for the purpose of providing you with modifications if needed. Your instructor will also need to keep an eye on your form so that you avoid injury and have a great time.

Routine 2: Running

Many people write running off of the list because they see it merely as a cardiovascular exercise. If you’re one of these people, you’ve been missing out. Now, it is important to note that if you’re going out on a lackadaisical jog, then of course you won’t be losing any weight. The most effective way to burn fat while running is to really throw down. Find a hill or some kind of incline to sprint up. If you’re on the treadmill, crank that incline up! Running at an incline forces your body to utilize your glutes and your legs (which happen to be the largest muscle groups in your body), thus using up much more energy than you would on a light jog. When it comes to running up hill, it’s important to keep proper form so that you’re maximizing your energy. This means leaning into the hill and driving your knees high while striking the ball of your feet down directly under your body.

Routine 3: Cross Fit

There’s a reason that CrossFit has skyrocketed in popularity amongst the fitness community: it reaps fantastic rewards. You can pretty much say goodbye to boredom when you’re doing CrossFit because the workouts are so varied. One day you could be doing kettlebell swings, rope climbs and box jumps and the next you’ll be powering through dead lifts, squats and pull ups. Another reason why tons of people love CrossFit is because it’s designed to be a short (but intense) workout. If you’re thinking about getting into the CrossFit game, look for a gym that has a professional and well-informed coach who can adjust the workouts to suit your level of fitness. It’s also crucial to make sure that you don’t overdo it. With workouts this intense, it’s easy to push yourself to the point of an injury, which is totally counterproductive to your weight loss journey.

Routine 4: Swimming

If running makes you want to puke or if you’re looking for a workout routine that is low impact and injury friendly, swimming is your best bet. Not only does swimming work all of your major muscle groups, it will also help you build joint strength. Of course, you won’t do your body any good by simply jumping into the pool and splashing around. It’s best to go in with a concrete plan of action. For example, start your routine off with a few minutes of treading water. Go for as long as you can at the deep end of the pool, using and egg beater motion with your arms and legs to keep your head above water. After your warm up, rest for a few minutes before swimming 10 sets of 100 meters with your stroke of choice. You can rest a minute between each set and still exit the pool with your muscles thoroughly worn out. It’s also crucial to bear in mind that your choice of stroke will have an effect on your caloric burn. For example, you definitely won’t burn as much calories swimming the breast stroke than you would swimming freestyle.

Routine 5: Tabata

There are a lot of people out there who use a lack of time as an excuse to skip working out. The fact of the matter is that if you really want to work out and are serious about losing weight, then you’ll find the time or make the time to get some activity in. One great workout routine that you can do if you’re short for time is Tabata. We’re not joking when we tell you that it will literally just take four minutes of your time. Tabata is designed to be a high-intensity interval that has you going all-out for 20-seconds the moving on to 10 seconds of rest. This continues for 8 repetitions. While Tabatas are great when you’re struggling to carve time out of your day to work out, try not to make it your go-to workout. Your body will quickly adjust to the intervals and you’ll eventually need to increase your time and effort to get the same effect. It doesn’t really matter what exercise you’re performing for your Tabata just as long as you can exert your full effort into it. Some people like to go for 8 rounds of a single exercise while others like to pick 4 exercises like jump rope, squats, high jumps and mountain climbers, then go two rounds of each.

Fit for Life with Life Fitness

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Arguably one of the biggest names in the fitness industry, Life Fitness is a leader in American fitness equipment that was founded in 1977. Known for developing the industry’s first ever electronic stationary bike, the company manufactures their equipment in 12 different facilities around the world to meet the needs of gyms across the earth. The company believes to innovate and develop great products, it’s crucial to keep the exercisers in mind alongside commercial fitness facilities. By keeping this at the forefront of their mission, they provide fantastic solutions to get people of all shapes, sizes and nationalities leading healthier and more active lives. Whether you’re shopping for a community gym that you’re looking to put up or simply searching for exercise equipment to build your dream home gym, Life Fitness has awesome solutions to meet your needs. Check out some of our favorite Life Fitness equipment below.

Hammer Strength

For over 25 years, Hammer Strength has been building up elite athletes and individuals who have the drive, desire and determination to train like one. Hammer Strength is all about rugged performance strength training. Not only can this gear take everything that pro athletes have to dish out, they’re also great for helping exercisers get to their goal level of strength. Created by Gary Jones in 1989, the equipment moves organically, following the way the body is meant to move, since they were designed and constructed with biomechanics in mind. Hammer Strength gear includes HD Elite Racks, which are perfect individuals or group training for people who want to kick up the intensity, as well as the HD Athletic set up, which is comprised of heavy-duty racks and rigs that are easily configured in various combinations.

The HD Athletic set up is great for training multiple athletes of varying fitness levels. The Hammer Strength line up of gear also includes the Ground Base machine, a plate loaded piece of equipment that helps the user stay planted on the ground while maximizing their balance and explosive power while lifting weights. Selectorized weight stack machines are also available on the Hammer Strength Line as well as accessories like weight plates, benches and racks.

SYNRGY360

If you want to make your gym an energetic group training destination, then we really recommend looking into the SYNRGY360. A groundbreaking piece of equipment, the SYNRGY360 is available in multiple sizes and configurations and creates a fun, memorable and meaningful workout experience for all those who come across it. Our favorite configuration is, without a doubt, the XL, which has 8 incredible training spaces built into it. The training spaces include a 10-handle monkey bar zone, two spaces for suspension training, battle rope attachments, step-up platforms, boxing bag connectors, chin up bars and more.

If you’ve got a small space, this is a great way to make the most of your space as well, simply because you get so much in just one set up. What we love about the SYNRGY360 is that you can customize the add-ons and stations according to your preferences. Don’t want a rock grip chin-up bar? Switch it with a suspension chin up bar. Don’t want a dip handle? Switch it up with a power pivot. It all boils down to what you want in your set up and what will best work for your gym or your home. You can also combine the SYNRGY360 unit with cable stations like the Cable Crossover Boom to build a bad-ass training environment.

Indoor Cycles Powered by ICG

There’s no way that Life Fitness’ Indoor Cycles wouldn’t make this list. After all, this is what got Life Fitness on the map in the first place. Today, Life Fitness continues to innovate with their state-of-the-art indoor cycles. The ICG line is a fleet of seven indoor cycling bikes that have won awards for their striking and sleek design as well as an enhanced digital experience that will excite small group training classes. The line has a unique Coach by Color intensity guide which gives real-time feedback to help the exercises and coach analyze performance at every use. The innovative WattRate Direct Power Meter included in this line of Indoor Cycles provides users with advanced power metrics.  If you want the absolute best for your gym, you can go all out by fitting your gym with a robust digital experience. Connections are available for the IC5, IC6 and IC7 bikes so you can take your group class from the gym to the streets in a matter of seconds. Talk about cutting edge!

Other awesome things about the Indoor Cycles powered by ICG include their Poly-V Belt Drive. The drive allows each ICG bike to transfer tons of torque smoothly while also requiring much less maintenance. The belt drive is also much more quiet than other drive systems in the market today. Another feature is the Optimal Q Factor which refers to the distance between a person’s feet when they sit on the cycle and pedal. These bikes use a Q Factor of 155 mm which results in a much smoother, comfortable and natural ride for exercisers.

GX Cardio Line

It’s no secret that Life Fitness’ cardio exercise equipment are awesome. We’ve got a soft spot for the GC line, which is perfect to set up in a group exercise setting. The line is designed to maximize small and large spaces alike with products that can be mixed and matched. Each piece in this group exercise line features a uniform design so that it can stand cohesively with the other pieces in the line and maintain a coherent look and feel for your home gym or commercial facility. The pieces are also made to complement each other and give a holistic approach to cardiovascular exercises. Did we mention that the pieces are great with mobility? All of the equipment in this line moves easily so whether you need to reformat the layout of your facility or simply need to put your rower away at home, you can move the items without breaking your back. We love the stationary bike, the upper cycle and the water rower in particular of this line in particular.

How Much Caffeine Is There In a Diet Coke?

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Coke is one of the most famous drinks out there. You can pick regular coke or diet coke, based on your own preference and requirements. While regular coke is more famous, diet coke is also hugely in demand. In the U.S alone, there are over 28.75 million diet coke consumers. While the generic name is diet coke, this low sugar coke is also called Coke Light and Coca-Cola light. There are many ingredients that make up diet coke such as aspartame, carbonated water, phosphoric acid, caramel coloring, potassium benzoate, sodium, citric acid and lastly caffeine.
The presence of caffeine in diet coke has raised many eyebrows because a diet coke is said to have more caffeine than a regular Coca Cola drink. Let’s dig into this and find out how much caffeine a diet coke contains:

What Is Caffeine?


Caffeine is a natural stimulant that is extracted from around 60 different plants including different teas, cacao seed, tea leaf, kola nut, and coffee bean. Caffeine is commonly used in different products and there are many myths surrounding it as this ingredient has a lot of critics as well. However, it does not seem to have any side effects, if used in the right amount.. In fact, many benefits are associated with caffeine consumption that a lot of people are unaware of.
Caffeine is a methylxanthine substance that is responsible for triggering stimulation by blocking the adenosine receptor blockers in the brain. Adenosine tends to slow down the activities happening in the nervous system and it is caffeine that binds to these adenosine receptors and speeds up the processes. 

How Much Caffeine Is There In A Diet Coke?

The amount of caffeine found in a diet coke is 32% more than a regular drink. This means that there is 3.38 mgs of caffeine found in every 100 ml of a diet coke. All in all, 46 mg of caffeine is present in a 12 Oz (330ml) of diet coke while 32 mgs is present in a regular Coca Cola drink. 

Benefits Of Caffeine Present In Diet Coke


The caffeine found in a diet coke offers several benefits. They are:
Increases Mental Alertness: The caffeine in diet coke is said to make people more alert. This is because caffeine soon gets absorbed in the bloodstream and enhances focus and concentration by eliminating mental fatigue and tiredness.
This is possible because diet coke has just the right dosage of caffeine. In case of taking higher doses of caffeine, the same result may not be achieved, instead it may work in an opposite manner. Hence, one should limit their diet coke intake to a can only (per day) because overconsumption may cause anxiety and tremors.
In addition to this, caffeine also improves the flow of oxygen in the body by clearing the pathways. This also helps make a person more alert and active,
Fights Fatigue: Caffeine is said to ward off fatigue after you’ve been involved in a physically or mentally tiring activity. Many athletes prefer having diet coke or coffee due to this reason. It can help restore energy and push people to do more.

The most common reason for fatigue is sleeplessness. Therefore, it is essential to keep your diet coke consumption low so that less amount of caffeine enters your body.
This is because caffeine can impact your sleep cycle. When you are very active, your brain would not be ready to go in a state of sleep, and as a result you will be up for longer hours, eventually feeling fatigued.
Mobilization Of Fatty Acids: Caffeine helps to mobilize fatty acids found in the body. Mobilization of fatty acids can serve as a fuel when a person is exercising. In other words, it can enhance energy levels in a person and help them while they are working out or performing a physical activity.

The Caffeine In Diet Coke - Is It Safe?


The time it takes for caffeine to get absorbed in the bloodstream is only 45 minutes and caffeine is only said to last for 4 to 6 hours in the body and then is excreted out. Now the question is, is it safe to drink?
In the U.S, caffeine is marked as safe. However, there are a few factors to remember as an overdose of caffeine can cause problems. Since we are talking about diet coke here, it should be mentioned that the caffeine present in a diet coke is totally safe. However, this largely depends on your diet as well.
Make sure you consume between 2000 to 2500 mgs of calories everyday so that no health issues can hit you when you are consuming diet coke every day. People who are used to drinking multiple cans of diet coke sure need to worry. This is because the more diet coke you consume, the more caffeine enters your body.
Experts say that consuming 250 to 300 mgs of caffeine per day can cause several health conditions such as insomnia, stress, anxiety and irregular heartbeat. So make sure to keep the consumption low and restrict yourself to one can per day on a max.

Also, make sure that you drink as much water as you can and don’t let your body go into dehydration. A fully hydrated body can enhance the level of energy provided by caffeine and can help you stay energetic for longer.
A diet coke has more amount of caffeine than a normal coke but less than that found in a cup of coffee. This means that the amount of caffeine present in a diet coke isn’t too much nor too less. However, still, make sure to keep the daily consumption to one can of diet coke per day so as to fill your need and to avoid addiction.

How to Start a Diet?

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Most of us have thought about turning to a diet that will help us achieve our health and body goals, but very few us are able to make this transition. Truth be told, it is not easy to give up on what you love, but it is important to do so if you want to be fit and healthy. There are many reasons why people are not able to start or stick to a diet, including a lack of knowledge on how to start a diet in the first place. If you are planning on changing your life and give it a positive push then you have landed on the right page. Let’s talk more about how to start a diet.

What Are Your Goals?

The first thing that will help you start a diet is to determine why you wished to start a diet in the first place. For instance, if you are overweight then your diet must obviously be about losing weight. The point is that one must have clear goals about why they want to start a diet because this is where the motivation comes from.

It should also be mentioned that dieting is not only about weight loss, it has other health benefits too. Certain diets, such as the dash diet, have been proven to help control diseases like hypertension and even cardiac issues. The most effective way to start a diet is to remind yourself of the benefits.

Following A Diet Plan

The first step is to pick a diet plan. There are many types of diets from ketogenic diet to dash diet to vegetarian diet. You must pick one based on your own requirements.

Have a Start Date and Stick to It

‘Tomorrow’ is not the answer to when you are going to start your diet, the answer is always today. In case there are issues, you can mark a specific date on your calendar when you wish to start dieting. But, the most important thing is to stick to that date instead of shuffling it around.

Think About the Difficulties But Remember The Positives

Dieting is not really easy. You are going to find several difficulties, and most difficult of them all is having to deal with people around you. When you step out, you will see your favorite foods being sold like crazy. It can be tempting, but you need to remind yourself why you started a diet in the first place. Moreover, there may be naysayers as well. People will tell you why you do not need to go on a diet or what the side effects are. Remember never to listen to them.

Yes, certain diets, such as a crash diet, might have a few side effects, but not all diets are harmful. Still, you must speak to a nutritionist about it.

Speak to a Nutritionist

Make sure to talk to an expert before you go on a diet. This will let you get rid of all your doubts. You can know answers to all your dietary questions such as:

  • Which is the best diet for me?
  • How can I stay motivated?
  • What can I eat or not eat in a specific diet?
  • When will I begin to see results?
  • Will there be side effects?
  • What should I do in case I feel unhealthy?

A lot of people make the mistake of going on a diet without really understanding their needs. Remember that what works for one person may not work for the other. Our bodies are different and so are their needs.

For example, for one person 2000 calories may be enough but for the other 2500 may be the requirement. Since dieting has a lot to do with the calories, this point cannot be neglected, and this is where an expert comes into play. He or she can help you understand your body's needs that depend on factors including your age, gender, metabolic rate and overall health.

Moreover, your nutritionist can prepare a meal plan for you keeping your requirements in mind. Since these plans are customized and are prepared with your needs in mind they are more effective in providing you with results. This is a factor that can be the difference maker.

Find Someone to Motivate You

Find a friend or a relative to motivate you to start your diet. The person can prevent you from delaying the diet and remind you to start when you planned on starting. Ideally, the person should have same goals as you, i.e: must be into health and fitness. This way the chances of being motivated would increase. Now, let’s talk about starting a specific diet. You can plan your own keeping this pattern in mind.

If You Are On A Mediterranean Diet Then Here’s How To Start It:

People who prefer a Mediterranean diet are concerned about their well being as this diet focus on eating healthy and keeping diseases like cancer, heart diseases, diabetes at bay. The best way to start this diet is to follow a 7 day meal plan. Here’s what you need to do:

1st Day

  • Breakfast: Start your mornings by having Greek yogurt along with some strawberries and oats.
  • Lunch: This is when you are energy deprived, hence a whole grain sandwich that contains a few vegetables will do just fine.
  • Dinner: Time to focus on a dish containing high protein, such as a tuna salad dressed in olive oil. You can also include fruits for dessert.

2nd Day

  • Breakfast: Start with a perfect combination of dried fruits and whole grains. Hence, oatmeal with raisins is a good choice.
  • Lunch: Remember the leftover tuna salad you had last night at dinner, you can eat the leftover or prepare another tuna salad.
  • Dinner: Prepare a salad including ingredients such as tomatoes and feta cheese with olive oil.

3rd Day

  • Breakfast: Prepare an omelet and include a few veggies such as tomatoes and onions. If you’re not full, you can add a fruit.
  • Lunch: Prepare a whole grain sandwich that includes fresh vegetables and cheese.
  • Dinner: Spice things up this night and prepare a mediterranean lasagne.

4th Day

  • Breakfast: Time to bring nuts into your diet. Start your day by having yogurt with your favorite fruits.
  • Lunch: Make more lasagne or enjoy leftovers.
  • Dinner: It’s fish time! Prepare a broiled salmon and eat with brown rice dressed with vegetables.

5th Day

  • Breakfast: Fry a few eggs and vegetables in olive oil.
  • Lunch: Take greek yogurt, strawberries, nuts and oats.
  • Dinner: End your craving tonight by preparing a grilled lamb, dressed with vegetable salad. To increase the taste, you can include baked potatoes as well.

6th Day

  • Breakfast: Again turn to oatmeal and raisins, if you’re not full, include nuts and any fruit (apple, if possible).
  • Lunch: Vegetable whole grain sandwich.
  • Dinner: It’s party time! Prepare a mediterranean pizza with whole wheat, top it with cheese, plenty of vegetables and olives.

7th Day

  • Breakfast: Omelet with olives and veggies of your choice.
  • Lunch: The leftover pizza from last night will do great now.
  • Dinner: Prepare a grilled chicken, add a potato and some vegetables. You can also include a fruit.

And repeat. You can bring a few changes to keep things exciting.

The Verdict

It is easy to start a diet if you are focused. Just remind yourself why you planned on doing so in the first place and start today instead of delaying it. Good luck.

Exercise Equipment You Definitely Need at Home

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gym woman personal trainer man with weight training equipment

In an ideal world, everyone would have access to a gym in which they can get healthy and work on their health goals. Unfortunately, we don’t live in an ideal world and gym memberships can get way too expensive. Thankfully, most of us have a low cost alternative available to us – working out at home.  Whether you’ve got a ton of space or just a little bit of space, there’s still a way to make it work for you if you really want it. If you’ve already identified a space that you can use for your home workouts, then you already have the first step covered. The next is to pick up some exercise equipment that will help you maximize your workouts and hit your goals faster. Of course, not all equipment is made equal and we don’t always have the space for the exercise equipment we want. If that’s the case for you, check out our list of the top exercise equipment you would benefit from having at home.

Everyone’s Got to Have a Yoga Mat

This is probably one of the simplest pieces of exercise equipment that any person should have at home. An exercise mat/yoga mat gives you cushion from the hard floor, support if you’re on a carpet, or a means to stay balanced instead of slipping and sliding all over your floors. You can use your mats for your early morning yoga session, a simple warm up stretch, floor exercises and more. Bonus points? If you roll the yoga mat up, it makes a fantastic DIY lumbar support to like on after a particularly difficult day. At the end of the day, a yoga mat is just a great multi-use piece of workout equipment that you can use at home or outdoors for a great sweat session.

Make Sure You’ve Got Some Dumbbells

Now it’s true that we’ve got to increase the weights we use regularly and so it might not make sense to have pick up just a pair of dumbbells for the home, but they’re still great for maintenance. Dumbbells help us build muscle and tone our bodies, plus you can accomplish a large range of exercise for all of your muscle groups with just this one piece of equipment. We recommend picking up at least 3 pairs of dumbbells to have at home – a 3-pound pair, a 5-pound pair and either an 8 or 10-pound pair. Trust us when we say you’ll never take a dumbbell for granted again once you really start building your workout routines around this simple and humble piece of workout equipment.

Build Your Endurance and Strength with Resistance Bands

It doesn’t matter if you’re just a beginner at working out or if you’ve been working out for decades, exercise bands or resistance bands are fantastic to have around your home gym. They’re available in several different resistance levels so that you can build your strength and resistance gradually and keep yourself challenged at all times. If you’ve only got one band, you can fold it lengthwise and shorten the bands to increase resistance and make your workout much more challenging. Similar to hand weights, these rubberized bands help build muscle mass and tone the body. It’s also worth mentioning that because they’re bands, they’re super easy to pack up and bring along with you so you can still get a decent workout in when you’re away from home.

Sweat It at Home Out with a Stability Ball

Most people think that a stability ball is only useful for ab workouts but that couldn’t be further from the truth! While they definitely are fantastic for toning up your abdominals and attacking that spare tire around your waist, it’s capable of so much more and is something you should consider having around for your home workouts. Stability balls can be used for various exercises, stretches and even in conjunction with dumbbells or hand weights for killer compound exercises. Remember that you’ll have to get a different sized ball depending on your height. For example, if you’re under five feet tall, you’ll need to get a 30 centimeter ball while those who stand over 6 feet and two inches will need to get a stability ball that’s at least 30 inches in diameter. Make sure you consult the salesperson before picking up your stability ball at the store.

Make It a No Brainer with Workouts DVDs

This might sound like a cop out since workout DVD’s aren’t really exercise equipment per se, but that doesn’t mean that you shouldn’t consider picking some up to have at home. This is a great way to add variety to your workouts, which is crucial especially if you’re working out at home all the time. Why? Well, home workouts can get boring when you’re doing the same thing over and over again. Better yet, why not subscribe to a workout app that gives you access to a number of different classes like Zumba or kick boxing? The great thing about workout DVDs is that there are a ton of different kinds that will suit your fitness level and interests and help you take your weight loss to the next level.

Mix Up Your Workouts with a Soft Medicine Ball

If you want to avoid breaking your TV or accidentally smashing up your glass coffee table while still getting your weight training in at home, then you should definitely consider picking up a soft medicine ball for your home. Soft medicine balls are available in several weight variations with the lightest one being four pounds and the heaviest one being forty pounds. Additionally, soft medicine balls are usually made of great durable leather so you can throw it against a wall or drop it to the ground for your explosive exercises. Try using the soft medicine ball to make your abdominal exercises more challenging or as a way to add more movements to exercises like squats and lunges.

Things We Love About Gym Trainers

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For many people, hiring a gym trainer is even scarier than hitting the gym. If we’re completely honest, we can understand why. Gym trainers can be intimidating with their huge bodies, toned muscles and over all aura. Knowing that they’re going to be keeping their eyes glued on you during all of your sessions makes it even more weird and embarrassing for some. However, trust us when we tell you that this intimidation factor doesn’t last long and that having a gym trainer at your side will do you and your fitness journey so much good. If you’ve been thinking about hiring a gym trainer for the longest time but need a bit more of a push to make you feel more comfortable with the decision, we’ve got you covered. We’re listing down our favorite things about gym trainers below that we’re sure you’ll love too.

You’ll Learn Tons of New Things

Getting certified as a gym trainer isn’t easy. They need to undergo tons of training and really put in the work with in terms of studying before they can get accredited as a full-fledged personal trainer. With that being said, you can pretty much bet that the gym trainer you’re thinking of hiring knows a ton about fitness and different ways to get fit. This includes knowledge about exercise machines and equipment to use. All of this knowledge gets passed to you by your gym trainer from your first session on. One of the most important things they teach you? Proper exercise form!

They’ll Help You Push Past Your Limits

Have you ever cut a workout short simply because you think you’ve completely run out of steam and have nothing more to give? We’ll bet you dollars to donuts that if you’ve got a gym trainer by your side, you’ll be performing more reps that you ever thought you could or would. Just when you think you’ve got nothing left in the tank, you’ll hear your trainer tell you to hold on for just another minute or go for five more reps. Sure it’ll be painful and you’ll really beat your body up, but guess what? You’ll accomplish it and you’ll be even better and fitter for it.

You Get a Trainer and an Accountability Partner in One

This is something we really, really love about having a gym trainer involved in our fitness journey. It’s easy for you to rationalize a brownie or a drink at happy hour when you’re alone or surrounded by people who “just want you to enjoy yourself”. It’s also easy to blow off working out when you’ve got no one keeping you accountable. When you’ve got a trainer watching over your fight to get fit, you’ll have an extra reason to pass on that unhealthy snack. Also, have ever tried cancelling on your trainer last minute? You can bet your bottom dollar that you’ll get some much deserved flack for it if you do.

They’ll Even Be Your Therapist When You Need One

Much like bartenders, there’s just something about gym trainers that makes us want to spill our guts to them. We’re pretty sure that it’ll be no different for you. If you’re having friend drama or are arguing with your partner, your trainer could be the perfect person to help you work through it while you’re warming up, lifting or balancing on stuff. Heck, they could even help you work out your pent up aggression from a ridiculous argument at work with some high intensity exercises. There’s nothing more satisfying than channeling your fiery feelings into fantastic fuel for a great workout.

You’ll Get an Objective Opinion (Even When You Don’t Want It)

If you surrounded yourself with people who only told you things you wanted to hear in the gym, you’d never get anywhere close to your fitness goals. One of the things we love about gym trainers is that they won’t be afraid to give it to you straight. After all, we’ve all got things that we need to work and improve on, and it’s important for you to know these things if you want to make progress. They’ll also be able to give you realistic expectations from each workout and help you set sensible and achievable goals for yourself.

They Genuinely Want What’s Best for You

Nothing makes gym trainers happier than seeing you getting healthier and happier. Additionally, nothing makes them more excited than seeing the confidence of their clients grow and blossom under their tutelage. At the end of the day, your trainer wants what’s best for you and they’ll do whatever they can to help you accomplish this. This isn’t just because it’s their job (although a trainer with no results to show for their work isn’t at all credible), but because they have a passion for fitness and genuine enjoy seeing others living to their fullest capacity of health.

Gym Trainers Want You to Grow Independent

One of the common misconceptions about having a gym trainer is that if you hire one, you’ll need him or her by your side for the rest of your life. This couldn’t be further from the truth. One of the goals of every gym trainer is to see their clients grow to a point where they can work out efficiently and successfully on their own. They want to educate you and teach you all that they can so that you don’t have to be paying someone for the rest of your fitness journey to help you get fit. This is why they put a lot of effort into teaching you the basics of form, the different circuits and routines that are great for various muscle groups, and even which gym equipment is best to achieve certain results. More importantly, your gym trainer will teach you how to put together a work out plan that is designed to help you achieve the things you want. Most importantly, they’ll teach you how to stay motivated on your own.

Dumbbell Workouts You Should Add to Your Routine

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With all the new workout equipment coming into the market, there are a lot of people turning away from the classic exercise equipment to use items that have become “all the rage”. One of the pieces of gym equipment that have been relegated to the corner to gather dust include the humble dumbbell. Sure they’re not as fancy looking at a kettle bell, but dumbbells are a truly quintessential part of any work out and are perfect for resistance training programs. Not only do dumbbells put your stabilizer muscles to work, they can even help you with any muscle imbalances you’re struggling with since they can be used with lateral and bilateral movements. Pick up those dumbbells and start getting your sweat on with these awesome workouts.

Dumbbell Hang Clean and Press

Clean and presses are typically done with barbells, but switching to dumbbells still gives you an epic workout for your shoulder, legs and hips. To do this, start by popping down into a squat position with a dumbbell in each hand positioned outside of your ankles. Keeping your spine neutral and your shins vertical, move up to stand and pull the dumbbells up at the same time. Next, drive the dumbbells up in an explosive movement, using your legs and hips for momentum. When you catch the weight of the dumbbells at your shoulders, use a neutral grip then force the weights up over head to end the rep. You can even do single-arm dumbbell snatches by switching to a wide-squat stance and starting with the dumbbell at knee level.

Dumbbell Romanian Dead lifts

Ready to punish your hamstrings on leg day? If yes, then you really need to add these dumbbell Romanian deadlifts to your sets. Start with your feet apart at hip distance, ensuring that your toes are facing forward with your dumbbells held secure at your sides. When you begin the workout, shift your hips back, bending just a tinge at the knees as you lower the dumbbells to the floor in a controlled manner. Make sure that you’re keeping your spine neutral as you lower the weight, being mindful to stop right when you feel a deep stretch at your hamstrings. Hold that for a second or two before pulling your body back up with your hamstrings and glutes engaged. If you want to go for a tougher workout that is even more punishing on your hamstrings, switch to a single-leg Romanian deadlift. Now be warned that we’re not exaggerating when we say that the single leg version is much tougher, but it’s totally worth all the effort.

Russian Dumbbell Swing

Don’t let the name of this work out fool you! Even if it’s called a swing, this one’s going to give your hip and glutes a major workout when done right. Similar to a kettlebell swing, you’ll need to start with your feet at a shoulder width apart. Hold the dumbbell with both hands out in front of you, making sure that the dumbbell is heavy enough to give you a challenge when you swing it up. You’ll then hike the dumbbell back from between your legs before using your hips to swing the dumbbell up to about the height of your shoulders. Remember that the momentum should be coming from the high intensity thrust of your hips. Exhale as the dumbbell goes up and inhale as the dumbbell comes back down. Try not to keep your elbows too rigid and bend a little as the dumbbell comes down to better absorb the weight and avoid injury.

Dumbbell Side Lunge

Here’s another one to add to your leg day regimen! Dumbbell side lunges are fantastic to give your legs an overall workout. Begin with your feed at shoulder-width distance with dumbbells at your side. When you’re ready, take a wide step to your side and lower yourself into a lunge while pushing your hips backward. As you sink into your lunge, lower your dumbbells down to the floor until your chest is over your knee. Remember to keep your gaze forward and your chin up as you drop into your lunge. Return to a standing position afterwards and repeat the movement with your alternate leg. This completes one repetition.

Dumbbell Floor Press

Who says you need a bench to do a press? They’re just as effective when you’re lying on your back on the floor. To do this work out with proper form, lie on your back with your feet flat on the floor. Take a pair of dumbbells and hold them at your shoulders while keeping your elbows rested on the floor. From here, you’ll push the dumbbells straight up until you’re holding them directly overhead (keep a firm grip on those dumbbells to prevent them from falling flat on your face, mind you) before returning to your starting position. If you want to add a twist to this classic exercise, you can alternate pressing one dumbbell at a time. By alternating presses, you get the added benefit of engaging your core to keep the dumbbells stable.

Dumbbell Renegade Rows

Need a new dumbbell exercise for ab and back day? Try renegade rows on for size and feel the burn. Start in a push-up position with your feet apart and dumbbells in each hand directly below your chest. Keeping your core engaged, pull one dumbbell up towards your side, keeping the weight close to your torso. Next, lower the dumbbell back to starting position in a slow and controlled manner to make the most of the entire movement. Repeat the movement with your alternate arm. That makes one rep. Make sure that your keeping your movements controlled and your back straight as you perform all of your movements. If this exercise is something you’re new to, start with a lighter weight and go for about 15 reps. You can increase your weights or your repetitions as you grow accustomed to the exercise. Did we mention you’ll give your shoulders a great workout while you’re at it?

Songs You Absolutely Need on Your Workout Playlist

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Working out and getting fit is difficult – there’s no question about that. After all, not everyone has the ability to pump themselves up at the gym. If you’re anything like us though, then you appreciate just how much help a good work out song can be. If you need the right song to help you fly through a spin session, the perfect tune to push through the last rep, or a jam to get you off your butt and to the gym, we’ve got you covered. Check out some of our favorite work out tunes and why we love them below.

#1: “212” by Azealia Banks

True, Azealia Banks is known more for her crazy feuds than anything else, but that doesn’t stop her 2011 debut single from being one of our favorite workout songs ever. If you think you’re about to hit the wall or have reached your absolute limit, think again. This songs combative and sick flow will help you dig deep and unleash your inner fierce gym warrior.

#2: “Times Like These” by Foo Fighters

The Foo Fighters might not be the first band to come to mind for your workout playlist, but trust us when we say that “Times Like These” is perfect to add to the mix. This is especially true if you’ve got some post-breakup or something-horrible-just-happened feelings to work through. Practically an anthem of the 2000’s, this Foo Fighter’s hit is just what you need to turn every raw emotion you have into fuel for your workout.

#3: “Body Movin’” by the Beastie Boys – Fat Boy Slim Remix

It’s a wonder people haven’t made an exercise or aerobic workout video with this song yet. We mean, seriously, this song just works for all of the right reasons. The original was good enough, but adding populist producer Fat Boy Slim into the mix just makes this song even better for a hardcore work out. Run an extra mile to the amped-up guitar riffs and scratching and end on a powerful note with some good old funk.

#4: “Single Ladies (Put a Ring on It) by Beyoncé

When it comes to work out tunes, we definitely can’t leave out Beyoncé. After all, what better workout inspiration will you find other than the Queen Bee herself? In our opinion, there are few songs that perfectly capture the queen at the height of her power than her 2008 hit “Single Ladies.” You’ll barely notice the extra half mile you clear while listening to this hypnotic track. If you’re a fan of group class exercises, you can even ask your coach or trainer to throw this song into the mix for an awesome class.

#5: “Pump up the Jam” by Technotronic

If you haven’t heard of Technotronic, now’s the time to look them up, and if you have but haven’t added “Pump Up the Jam” to your workout playlist then you’re absolutely missing out. This triple-platinum world hit is still one of the most recognizable dance tunes to this day and with its relentless beat and downright awesome bassline, we’re pretty sure that it’ll keep you pumped up throughout a particularly rough set.

#6: “Welcome to the Jungle” by Guns N’ Roses

Who new rock bands would make such incredible additions to your gym playlist? “Welcome to the Jungle” has such an awesome, hardcore riff that it’ll get you help you push through your cardio when you’re just about to give up. It’s even a good addition to your warm up playlist to get you hyped for what’s bound to be a fantastic workout ahead. We especially love playing this Guns N’ Roses hit when we’re hitting that final stretch of a particularly rough arms and legs day.

#7: “Gonna Make You Sweat (Everybody Dance Now)” by C+C Music Factory

We can’t get enough of this song! Honestly speaking, other modern dance songs practically pale in comparison to this 1990’s hit. With a funky beat, the distinctive sound of the cowbell and the manic screaming of C+C Music Factory’s singer, we’re pretty sure this song will have you doing exactly what it commands you to do – dance now. Oh, and it’s probably definitely going to help you get your sweat on as well.

#8: “Ni**as in Paris” by Jay Z and Kanye West

What is the effect of this stadium rap song on your workout? Suffice it to say that you’ll feel pretty bad ass pumping iron to this track. We dare you to try calling it quits between your set when you’ve got Kanye West himself yelling “HAH” right into your ear. If you’re feeling weak but need to hit those gains, set this song on repeat and see what it does for you in the gym.

#9: “Shake It Off” by Taylor Swift

Ladies and gentlemen alike will get a kick out of adding this song to their gym playlist. An upbeat megahit, “Shake It Off”, there’s no better way to start your journey to a healthier and happier you than with this song. Not only will it have you blasting through your work out, it’ll get you shaking off all the haters and all the calories, too.

#10: “Hey Ya!” by Outkast

How can you stay still when you’ve got André 3000 urging you to shake it like a polaroid picture in this epic 2003 hit? Funky and booty pop-inducing, adding this song to your work out playlist is like giving your mind and body a jolt of musical energy to push on and finish strong. Working out at home? Even better. Set this the volume on loud and dance your calories away in a self-choreographed aerobic workout (yes, dancing like crazy still counts as a workout).

#11: “Sexy Back” by Justin Timberlake

Sure, we know it’s true that the main purpose of raking in the hours at the gym should be for improving our cardiovascular health and dropping toxic fat from our bodies, but there’s no question that looking food and feeling good is definitely on people’s minds. Having Justin Timberlake in your ear telling you’re bringing sexy back with each rep is bound to be great motivation.

What to Expect When You Hire a Personal Trainer

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Anyone who tells you that getting in shape is easy is either lying to you or trying to sell you something. Eating right is a commitment that’s hard to stick to, dragging your butt to the gym four times a week is horror when you’re a newbie, and putting your all into a workout that you aren’t into is impossible. Heck, even just making the decision to get healthy is hard to commit to. Not only are many lacking of the knowledge they need to get a decent workout in, some people are also lacking in the information they have about health in general to make smart decisions. With all this going on for millions of people, it’s no wonder that tons of individuals are turning to personal trainers to help them with their fitness journey.

If you’re one of those people that have made the choice to hire a personal trainer and are anxious about your first session or if you’re mulling over that decision now but don’t know what to expect, don’t freak out. Here’s a few things you can expect when you hire a personal trainer to partner with you in the marathon of getting fit.

Expect a Lot of Questions

When we say expect a lot of questions, we really mean it. Your first session in particular will be full of questions, and this is normal. In fact, you should be worried if he or she doesn’t ask you much at all. This is how your trainer will assess what your goals are, what your current capabilities are, and even what strategies they should use to help you reach your goals and motivate you.

This is also his or her chance to get to know you personally and understand why you hired them in the first place. At the end of the day, all of the questions that your trainer asks you will help to put together a plan of action that will, ideally, work best for you. Asking questions is the first step to developing a professional relationship that builds trust and comfort between the two of you.

Expect to Hate Your Trainer (Sometimes)

We’re not going to lie, there will be days that you’ll hate your trainer. We know it’s odd to say, but when this happens, just remember that this only means they’re doing their job right. It’s your trainer’s job to push you, to help you shatter old records or hit new milestones in your fitness journey. To get there, they’re going to make you strive for excellence in the gym and out of the gym. After all, a healthy body is not made in the gym alone – a lot of the process is eating healthy and making better decisions at home as well.

If you’re like us, you don’t like it when you get pushed hard or get thrust outside of your comfort zone. All we can say about this is trust the process and trust your trainer. His or her goal is to motivate you and to help you realize that you can go far beyond what you originally thought you were capable off, even if it does mean you’ll give them a stink eye or two in the process.

Expect to be Intimidated in the Beginning

When you hire a personal trainer, you’re getting their full attention for an hour or an hour and a half. Guess what? If you’ve got someone watching your every move, from the way you run to the way you perform that bench press, it’s going to be weird and often times embarrassing. When they start pointing out every mistake that you make (for your own good, by the way),

it can also get pretty intimidating. Just remember that your trainer isn’t trying to criticize you or make you feel bad about yourself. Their focus is to make sure that you perform your exercises properly so that you get their full benefit and prevent yourself from getting injured, too. Think about it for a second. How upset would you be if you injured yourself while working out and it could have been prevented if your trainer warned you? Besides, you’ll get used to this in the long run and you’ll come to appreciate it as well.

Expect Your Trainer to be Involved in Many Aspects of Your Life

This is something we touched on briefly earlier, and now it’s time to expound. You’re going to have to expect that your trainer is going to want to know a lot about your life outside of the gym. No, not in a creepy way, more of in a, I-need-to-know-this-stuff-to-help-you-best kind of way. For example, they’ll ask you about your eating. What did you eat this week? Are you planning ahead and meal-prepping? Do you feel bloated? They might even ask if you went drinking or if what kind of people you hang out with. Though it may annoy you at first, we encourage you to really answer their questions truthfully.

Expect Assignments

Yes, we said assignments and no, you’re not back in school. Since your trainer is probably only seeing you around three times a week, he or she will most likely give you some things to do when you don’t see each other. After all, health extends far beyond just the gym, so it’s only natural that your trainer (who wants the best for you) will give you assignments outside of the gym to help you hit your targets. The fact of the matter is that if you want to lose weight or get some gains, your sessions with your trainer aren’t going to be enough, so your trainer will likely encourage you to get some cardio in or run through some circuits at home or on the days that you don’t see each other.

He or she will also likely make some suggestions when it comes to your eating or ask you to consider taking protein supplements or similar things. If you don’t feel comfortable with some of their suggestions, remember to keep an open dialogue going between the both of you so he or she can adjust but still help you achieve your fitness goals.

What is a Gluten Free Diet?

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Foods containing gluten can damage your health, and are dangerous for people suffering from the celiac disease. Celiac disease is a reaction that is triggered by eating foods that contain gluten. Around 30% to 40% people are prone to developing this disease depending on genetics but only 1% to 3% actually have it. Experts believe that development of this disease may be linked with gut microbiota (ecosystem where microorganisms like bacteria, yeast, and fungus live). Other than that, gluten is also said to cause other harmful health effects.

Gluten sensitivity is rising which is why people are turning to a gluten free diet. In fact a study says that a third of U.S population is trying to get rid of gluten. It is a diet that excludes gluten containing foods such as wheat, barley, rye etc. While many of us think that excluding gluten from the diet kills the taste and makes it boring, it is not true. You can still enjoy tasty foods that are gluten free. All you need to know is a few good recipes which we would be covering in the article. But first, let us get to know what gluten is.

What Is Gluten And Why Is There A Need To Exclude It From The Diet?

Gluten is the name given to a protein family that includes wheat, barley, rye and spelt. Gluten proteins are of 2 types, namely, gliadin (soluble) and glutenin (insoluble).

Let’s consider wheat. When we mix wheat and water, a sticky glue like substance can be felt, these are the gluten proteins. These are used in making the bread rise or to make the dough elastic and chewy.

Gliadin has been linked with causing several harmful effects such as celiac disease, gluten sensitivity, bowel syndrome etc. The reason to exclude it from the diet are many, such as:

  • A Large Number Of People Are Sensitive To Gluten (Celiac Disease): People who are sensitive to gluten are many and this intolerance can cause many health problems. The problem starts when the gladian passes into the digestive tract and causes digestive problems and other such issues.
  • Non-Celiac Gluten Sensitivity (Gluten Sensitivity): Another condition that is triggered by eating gluten containing foods is gluten sensitivity. Around5% to 13% people are said to be gluten sensitive and experience the following health problems:
  • Diarrhea
  • Stomach ache
  • Bloating
  • fatigue
  • Depression and other health effects too.

This is the reason why gluten needs to be restricted from the diet and here’s where a gluten free diet comes into play.

What Is A Gluten Free Diet?

It is a diet that restricts from eating foods that contain gluten such as barley, rye, spelt and wheat.

Foods To Eat: 

  • Meats: Lamb, chicken, beef etc., can be eaten.
  • Gluten-Free Grains: If you wish to eat grains then you can go for gluten free flax, millet, quinoa, rice, corn, buckwheat, sorghum, arrowroot, amaranth, tapioca, and gluten free oats too.
  • Seafood And Fish: Haddock, salmon, trout, shrimp, etc.
  • Eggs: All types of eggs can be eaten, however, omega-3 enriched eggs are preferred.
  • Tubers: Potatoes, sweet potatoes, etc.
  • Healthy fats: Butter, coconut oil, olive oil and avocado oil.
  • Chocolate: Dark chocolate.
  • Vegetables: Sprouts, broccoli, kale, brussels, carrots, onions, etc.
  • Fruits: Oranges, pears, apples, avocados, bananas, strawberries, blueberries, etc.
  • Legumes: Peanuts, lentils, beans etc.
  • Dairy: Yogurt, cheese and milk.
  • Nuts: macadamia nuts, almonds, walnuts etc. 

Foods Not To Eat

  • Wheat: every kind of wheat that contains gluten should be avoided.
  • Pies, cakes and pastries.
  • Biscuits, cookies and crackers, .
  • Sauces, soy sauce.
  • Others: graham flour, durum flour, farina, and semolina.

Benefits Of A Gluten Free Diet

Improves Bowel System: The bowel lining can be affected in people with celiac disease when they eat gluten containing food. Turning to a gluten free diet can help their upset stomach get some relief.

Improved Energy: Gluten foods such as pasta can make a person feel energy deprived and sleepy. A gluten free diet can help keep the energy levels high.

Treats Stomach Problems: Gluten free diet reduces bloating, diarrhea, and constipation. Moreover, it also relieves from gastro intestinal inflammation.

Nutrient Absorption: The foods we eat may be healthy but digesting them and absorbing them into the bloodstream is often a difficult process. Gluten free diet helps in the absorption of certain nutrients putting less pressure on the body.

Weight Regulation: This diet helps lose weight and is a good way to lose fat.

Gluten Free Recipes To Know About

Here are a few gluten free diet recipes you can try:

Chicken, White Bean And Spinach Stew (15 minutes) 

Ingredients:

  • Olive oil - 1 tbsp.
  • Coarsely chopped onion - 1 (medium size).
  • Minced garlic cloves - 4.
  • Chopped fresh thyme - 1 tbsp.
  • Rinsed and dried cannellini or white beans - 2 cans (16 ounce)
  • Water (half cup)
  • Drained plum tomatoes - 4 cans
  • Fat-free chicken broth - 1 can
  • Small and chopped spinach leaves - 3 ounce
  • Shredded and skinless boneless chicken breast -2 cups
  • Salt and black pepper - ¼ tbsp

Method:

  • Take olive oil in saucepan and heat over medium heat.
  • Add onion in the pan and cook for 5 minutes while stirring until it turns soft.
  • Now add garlic and thyme and keep cooking for a minute on the same heat.
  • Add water, tomatoes, broth and beans.
  • Increase the heat and let it cook until the stew shows bubbles.
  • Once it begins to show bubbles, reduce the heat and let it simmer for 5 minutes.
  • Take a spoon and try to break tomatoes, if they don’t, add more water.
  • Now add the spinach and keep stirring until it wilts.
  • Place the chicken and cook for about 4 minutes, or until it is ready.
  • Season with pepper and salt and serve.

Turkey Spaghetti Zoodles

Ingredients:

  • Extra-virgin olive oil - 1 tbsp
  • Ground turkey breast - 1 1/4 pounds
  • Diced green bell pepper - 1 cup
  • Minced garlic - 1 tbsp
  • Italian seasoning - 2 tbsp
  • Ground black pepper - 1/2 tbsp
  • Salt and red pepper flakes - 1/4 tbsp
  • Marinara sauce - 3 cups
  • Baby(small) spinach leaves - 2 cups
  • Noodle shaped cut zucchini - 4

Method:

  • Add olive oil in a pan and heat over medium heat.
  • Add green pepper, garlic, Italian seasoning, turkey breast, salt, ground black pepper, and red pepper flakes.
  • Keep cooking and stirring for 5 minutes so that the turkey begins to get brown.
  • Add marinara sauce and spinach into the mixture and stir for 3 minutes.
  • Now add zucchini noodles into the mixture and keep cooking as well as stirring for 3 minutes to make the noodles tender.
  • Your dish is ready! 

The Verdict

If you are sensitive to gluten then it’s about time to turn to a gluten free diet.

 

Does The 3 Day Military Diet Work?

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While there are a plethora of diets that are designed to lose weight, the 3 day military diet is a completely different ball game. It is known for shedding up to 10 pounds (4.5 kgs) in just 7 days and the results start to surface in just 3 days. A lot of people are confused about this diet thinking that it has something to do with soldiers, but it doesn’t. Anyone can opt for this diet and it also goes by with many names such as the ice cream diet, army diet and the navy diet.

What Is The Military Diet?

The military diet is one of the most strictest diets out there because it is a low calorie diet which is focused on reducing 10 pounds of weight or more in just a week. This diet is segmented into parts (3+4). Let’s find out what it is:

The initial 3 days of the diet are the hardest as you can only eat foods that are suggested and that too in the recommended amount of portions. In the first 3 days of the diet you consume low calorie foods and the entire calorie intake for a single day is about 1000 - 1300 calories only. Moreover, every kind of snack in excluded from the diet. It consists of 3 meals only: breakfast, lunch and dinner. Nothing more and nothing less.

The remaining 4 days of the week, you are given a bit of room regarding calorie intake as you can eat about 1500 calorie worth foods per day. The cycle doesn’t stop here. This combination of 3+4 can be repeated every week until you have lost the amount of weight that you desire to lose.

Foods To Eat In A Military Diet

  • Grapefruit
  • Canned tuna fish
  • Green beans, broccoli, carrots.
  • Peanut butter
  • Hard cheddar cheese and cottage cheese
  • Eggs
  • Vanilla ice cream
  • Apples and bananas
  • Whole wheat toast
  • Saltine crackers
  • All kinds of meat including processed meats
  • Black coffee (no added sugar or cream, only stevia is allowed)

Foods To Avoid

  • All fruits other than apples, bananas and grapefruit.
  • Whole grains are restricted along with legumes/beans.
  • High protein containing foods such as fish.
  • Oil and butter are restricted since they contain added fat.
  • All sweeteners are restricted since they are high in calorie such as sugar, honey, artificial sweeteners etc. Only stevia is allowed
  • Calorie containing beverages are excluded from the diet.

The Military Diet Plan

Day 1 (1400 - 1500 calories) 

1st Day – Breakfast 

  • Start your mornings by eating half a grapefruit as it contains only 53 calories.
  • A slice of toast.
  • 2 tbsp. of peanut butter
  • A cup of coffee or tea.

Day 1 – Lunch

  • Half cup of tuna or lean protein in its place.
  • A slice of toast.
  • A cup of coffee or tea.

Day 1 – Dinner

  • Any meat or protein substitute (4 ounce).
  • A cup of green beans.
  • Half a banana.
  • An apple (small)
  • A cup of vanilla ice cream or a coconut milk ice cream.

 Day 2  (1200 calories)

Day 2 – Breakfast

  • An egg.
  • A slice of toast
  • Half a banana

Day 2 – Lunch

  • A cup of cottage cheese .
  • One hard boiled egg.
  • Only five saltine crackers.

Day 2 – Dinner

  • 4 ounces of any kind of meat or protein substitute such as tofu.
  • A cup of broccoli and half cup of carrots.
  • Half banana.
  • Half cup of vanilla ice cream. 

Day 3 (1000 to 1100 calories) 

Day 3 – Breakfast

  • Only five saltine crackers in the morning.
  • One slice of cheddar cheese.
  • An apple.

Day 3 – Lunch

  • One hard boiled egg. You can also eat it cooked.
  • A slice of toast. 

Day 3 – Dinner

  • One cup of tuna.
  • Half a banana.
  • A cup of vanilla ice cream.

Apart from these, make sure you keep drinking plenty of water as well.

Remaining 4 Days Of The Week

You can compromise a little bit on the remaining 4 days and eat any kind of foods that you desire, however, there is one restriction. The total calorie intake should not go above 1500 calories or else the previous 3 day diet plan will not work and everything will go to waste.

Benefits Of A 3 Day Military Diet

You gain a lot of benefits after following such a highly restricted diet. While the main benefit is weight loss, this diet can be beneficial in other departments as well. Let’s have a look:

Lose 10 Pounds: It help lose 10 pounds of weight in just a week. This diet makes it possible to lose so much of weight in such short time because the calorie intake is reduced to almost half of what a normal person usually intakes.

Overweight people shed weight faster than anyone because the reason for their obesity is usually high calorie intake. This diet restricts individuals from taking the amount of calories they had been taking and helps to shed more than 10 pounds quickly.

Manageable And Inexpensive: You do not have to buy extra foods from the market to start this diet as most of the foods are most likely to be available in your house. Other than that, the diet cycle of this diet is smaller, only 3+4 days. This makes it more manageable.

Least Cooking Involved: Since there are no luxury recipes that you can make in this diet, it eliminates the need to cook food in the kitchen. 

How Soon Can You See The Results?

This is the only diet that shows promising and positive results within a time span of just 3-7 days. This is because it is one of the most restricted diets ever and its sole focus is on helping you lose weight.

The Verdict

This diet is for those who are hell bent on losing weight and are not faint of heart. While it is on the line of crash diet, it does have its benefits.

 

What is The BRAT Diet?

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It is quite common for people to suffer from an upset stomach and turn away from delicious foods. This is the stomach flu (gastrointestinal infection) we’re talking about which attacks all age groups. While there are medications and treatments that are offered to people who have stomach flu, nausea and diarrhea, 9 out of 10 doctors will recommend to change the diet and start to eat foods that are light. Here’s where the BRAT diet comes into play.

What Is The BRAT Diet?

The BRAT diet was first mentioned in 1926. The diet was recommended to children and people who had severe diarrhea and vomiting issues. However, it is still popular today as it is quite effective in recovering an ill stomach. The BRAT diet is a diet that people can digest easily since it focuses on giving the stomach some rest by offering foods that are low on fiber, fats as well as protein, so that less amount of stool is passed.

BRAT stands for Bananas, Rice, Applesauce and Toast. The entire BRAT diet is about eating these 4 foods until the digestive illness recovers. All in all, the BRAT diet is about eating bland foods that can be easily digested so that the stomach is kept lighter and the person can recover faster from illness like vomiting, diarrhea, nausea, stomach issues etc.

However, it should be noted that is diet is not to be followed for long-term because it is not nutrient rich. The diet should be followed for 48 hours only or as recommended by your doctor. 

Which Foods To Eat In The BRAT Diet?

  • Cooked cereals such as oatmeal. Cream of wheat can also be eaten.
  • Light tea.
  • Flat soda or apple juice.
  • White rice.
  • Potatoes (boiled only).
  • Clear liquids such as water, juice, beverages which contain electrolytes and are also caffeine free such as such as sports drinks, soda etc.
  • White bread toast.

Which Foods To Avoid In The BRAT Diet?

  • Dairy products, milk etc.
  • Everything which is greasy, fried, spicy or fatty.
  • Protein containing foods like salmon, steak, pork, sardines etc.
  • Raw vegetables such as green salads, broccoli, carrot sticks and cauliflower.
  • Fruits should also be avoided (grapefruit, pineapple, orange, apple, and tomato).
  • Cold drinks or hot drinks.
  • Caffeine containing drinks such as coffee.

The Right Way To Follow The BRAT Diet

You should ideally follow the diet as per your doctor’s instructions, however if you are not happy with it, then you may follow this diet plan:

First 6 hours: Once the symptoms have started (vomiting, nausea, diarrhea etc), you need to stop taking any all kinds of foods and even liquids for 2 hours. This is important because keeping your stomach empty for two will make it easier for your stomach to recuperate.

After that, start sipping water or sports drinks so as to recover the amount of electrolytes you have lost.You can also have a hard candy but make sure not to chew it yet.

Day 1 - First 24 hours: The most important thing during stomach illness is to keep yourself well hydrated. Hence, keep drinking water after every 10 minutes or so. Not just water, you can start other liquids too such as broth, light tea, apple juice.

Day 2: Now start including foods into your diet such as bananas, toast, crackers, applesauce and rice.

Day 3: Since the diet isn’t much nutritious, you need to include a variety of bland foods such as soft-cooked eggs, white meat, sherbet, stewed fruits etc. These foods are easy to digest and won’t pressurize your stomach. Moreover, they will help a great deal until you recover. They key is to add bland food variety a bit late because if you start eating foods right away, the symptoms may return.

The most important thing is to avoid dehydration in the body and to do so. This can be done by consuming a good amount of liquids.

Benefits Of The BRAT Diet

Prevents Nausea: Since this diet is lighter and doesn’t affect the gut, the feeling of nausea is eliminated during digestive illness.

Anti-Diarrhea Effects: The BRAT diet emphasizes on eating bananas because it is said to have anti-diarrhea effects. This is because bananas can easily be passed through a digestive tract which is weak. Moreover, bananas are an excellent choice since they are rich in vitamins and potassium, especially green bananas, as per this study.

Firm Stools: Since the diet restricts from eating foods that are rich in fiber, firmer stools are passed with no issues.

Lighter Stomach: A lighter stomach makes people feel better quickly and also speed up the recovery process.

BRAT Diet Recipes

There are no fancy dishes in this diet, but let’s have a look at some basic ones:

Banana Bread 

Ingredients:

  • 5 tbsp. of Malt-O-Meal.
  • ½ cup water
  • Cinnamon
  • Sugar free vanilla syrup
  • Half banana 

Method:

  • Take a microwavable bowl and add Malt-O-Meal and cinnamon in it.
  • Take a container and heat water in it for a minute.
  • Pour the heated water in the bowl, add vanilla syrup and stir.
  • Put the bowl in the microwave for a minute.
  • Take it out from the microwave and smash half a banana into the mixture and allow it to cool.

How Soon Can You See The Results?

The results of this diet depend upon the severity of your digestive illness. Doctors recommends to follow this diet for 1 to 3 days only because it lacks nutrients. 

The Verdict

The BRAT is the first choice that comes to mind when you have an upset stomach. It is easy to digest, therefore, speeds up the stomach recovery process. However, this diet is not ideal for kids because they need nutrition more than adults and the BRAT diet lacks nutrients.

How Many Carbs Are There In a Low Carb Diet?

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Fillet of beef on a plate, Sweden.

A low carb diet focuses on reducing weight. However, how much carbs should you reduce from your diet is the main question here. Well there is no one word answer to this. The amount of carbs you need depends upon your dietary needs and how quickly you wish to lose the weight. A low carb diet is one where you reduce your carbohydrate intake which includes sugars and starches (pasta, bread etc.) and focuses on foods that are high in proteins and fats.  This diet not only helps regulate weight but offers many other benefits too such as promoting good cholesterol, suppressing hunger, preventing type II diabetes etc. Let’s get to know how many carbs are there in a low carb diet:

Carbs In A Low Carb Diet

There are many versions when it comes to a low carb diet. A low carb diet doesn’t fix the amount of carbs a person should take, it varies. For instance, the Atkins diet asks to reduce carbs to 25 grams in the 1st phase and increase it gradually to 100 grams in the 4th stage.

Then in 2008, The American Diabetes Association defined a low carb diet as one that has less than 130 grams of carbs per day. The most recent researches say that a low carb diet should contain 20 grams to 150 grams of carbs. This range has been broken down into three segments, namely, ketogenic low carb, moderate and liberal. Currently, low carb diets are defined by these three ranges.

3 Types Of Low Carb Diet: 

Ketogenic Low Carb (For People Who Want To Lose Weight Rapidly):

This low carb diet involves reducing carb intake to 20 grams in a day. This kind of diet is ideal for people who are overweight and are looking to shed body fat quickly. Moreover, it is also the best diet for people with diabetes.

The reason that this low carb diet is ideal for quick weight loss is because when you eat carbs less than 20 grams, your body enters ketosis. In ketosis the fat in your body is burned instead of glucose to get energy. This makes your weight drop much faster. Plus, this also helps control glucose levels in the body.

Carbs To Eat:

  • Lots of low carb veggies.
  • A few berries covered in whipped cream.
  • Nuts, seeds and avocados.
  • Moderate Low Carb: In this type of low carb diet, the dieter keeps the carb intake between 50 to 100 grams in a day.

This diet is for those who want to reduce weight but also have a moderate amount of carbs in the diet. This range also helps to keep your weight well maintained. 

Carbs To Eat:

  • Three fruits in a day.
  • Lots of vegetables.
  • Very little amount of starchy carbohydrates.
  • Liberal Low Carb Diet: People who are physically active, healthy and are looking to keep their weight well maintained should go for this carb range. (100 grams to 150 grams). The weight loss you’ll experience in this low carb diet will be slower compared to the other two.

Carbs To Eat:

  • Every kind of vegetable.
  • Plenty of fruits per day.
  • Starches such as sweet potatoes and potatoes
  • Grains like rice and oatmeal.

How To Figure Out The Amount Of Carbs You Need On A Low Carb Diet?

It is of utmost significance to determine the amount of carbs you need to include in your diet. To do so, your best bet is to get in touch with a nutrition expert. Doing so will help you a lot as the expert will guide you about the ideal amount of carbs you should go for based on your goal and body requirements.

There are factors that will decide how many carbs should you have in your diet. These factors include: 

Factors That Decide The Type Of Low Carb Diet You Should Opt For:

The normal amount of carb intake of a person should be between 200 grams to 300 grams (normal diet). In case of a low carb diet, this intake is to reduce to half or even lower in some cases. The right amount of carbs to intake depends upon several factors such as gender, age, body type, activity levels, body tolerance and most importantly your metabolic health.

Different age groups are never prescribed the same amount of carbs. People who are physically active and have a greater tolerance level of carbs can go for liberal low carb diet (100 grams to 150 grams of carbs). On the other hand, people who are carb sensitive should go for moderate. For older people, ketogenic low carb diet is said to be the best.

Remember that the dietary guidelines of calorie intake of men and women vary ( women=2000 calorie/day, men=2500 calorie/day). Your nutrition expert will tell you the right amount of carb you should take.

Other than that, how much carb intake your body can withstand also plays a vital role in determining the type of low carb diet you should follow. In some cases, the trial and error method is applied to find the right amount of carbs one should intake.

Benefits Of A Low Carb Diet

All low carb diets emphasize on reducing weight by limiting carbs and sugars and encouraging proteins and fats. Following a low carb diet will keep your blood sugar levels stable and will help you stay full for longer as it suppresses hunger. The risk of heart diseases is also reduced because low carb diets promote good cholesterol. Type II diabetes can be prevented in people who follow a low carb diet for a longer period of time.

All in all, a low diet contains carbs ranging from 20 grams to 150 grams. Make sure that you give a nutrition expert a visit before turning to any kind of a low carb diet.

Gym Equipment That You Should Start Using Now!

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It doesn’t matter if you’re a gym expert or a fitness noob, chances are that there are some pieces of gym equipment that you look at and simply think, “What in the world is that for?” You know what? We don’t blame you. There are tons of instances where we’ve encountered a new piece of gym equipment and wondered what we were supposed to do with it and whether we’d even get a good work out in with it. Since this seems to be a common issue amongst many gym goers, we’ve taken stock of what we think are the most underused pieces of gym equipment are today. Heck, we’ll even tell you how to get a great workout out of it and the best way to incorporate it into your fitness routine.

#1: The Humble Jump Rope

Sometimes, grabbing hold of a jump rope can send you on a time machine back in time to your grade school days. After all, skipping rope was all the rage back in the day and the school yard was full of kids jumping easy, moderate and difficult rope tricks. However, as anyone who’s ever picked up a jump rope knows, skipping is an awesome and much overlooked piece of gym equipment that deserves a permanent spot in your fitness routine. Not only does the jump rope get your heart rate pumping fast, it also conditions your endurance and agility. As a cherry on top of an already awesome cake, jumping rope also helps to strengthen your bones, feet, calves, shoulders and forearms. You can make the jump rope part of your regular fitness routine by spending 5 to 10 minutes jumping. It makes a great warm up and will get your body ready for a great workout. You can also incorporate 30 skips into your circuits for amazing fat burn.

#2: The Underutilized Exercise or Balance Ball

Whether you call it a balance ball or an exercise ball, the fact that this piece of gym equipment is largely underutilized remains the same. A trip to the gym will have you finding the exercise ball left alone in the corner or used for crunches, but trust us when we say that they are capable of so much good for your body! You can place them between a wall and your back from some challenging squats or you can use them for some push-up and pike combinations to give your core and chest a solid workout. These exercises are definitely tough, but the reward of increased strength and definition is absolutely worth it.

#3: The Bosu Balance Trainer

There is something inexplicably bad-ass about the Bosu. Sure it looks funny and reminds you of a balance ball that’s lost its second half, but the Bosu has been responsible for some of our toughest and most rewarding workouts ever (no exaggeration, we promise!). The makers of the Bosu designed it to enhance not just your strength and balance, but also your core, cardio and flexibility. How? Well, every time you step on the ball, kneel on the ball, or even lie on the ball, you automatically engage your core so that you retain your balance on the unstable surface. Bonus? It even improves your posture and helps protect you from exercise related injuries. If you’re trying the Bosu Balance Trainer out for the first time, we recommend trying some light on jogging on top of the ball or on and off the dome. You can also try dumbbell exercises like bicep curls, overhead presses and front raises while standing or kneeling on the Bosu. Honestly, you can pretty much do anything with the Bosu and it will help increase the difficulty and caloric burn of the exercise.

#4: The Rowing Machine

If you’re terrified of the rowing machine, we encourage you to give it another try. There’s honestly nothing to be intimidated about and while it may be a bit confusing at first, once you hit your rhythm, you’re well on your way to great fat burn. When using the rowing machine, remember that your feet should be strapped tightly to the foot hold. You should be holding the handle with an overhand grip and while rowing your arms you should be kept straight while your knees are bent and your mid-section is bent forward slightly. When you row, your core should be kept active and engaged. Now, contrary to what many people believe, the rowing machine actually works your legs out more than your arms, but at the end of the day it’s your entire body that will benefit from the workout. It’s also a low impact work out that will get your cardiovascular system working hard. You can use the rowing machine to replace your typical treadmill warm up or even add it in between your strength training sets for a cardiovascular pick-me-up.

#5: The Kettlebell

Sometimes, barbells and dumbbells just don’t cut it and if they are still cutting it, then there’s a high likelihood that they can get pretty boring. Kettlebells are essentially giant round weight with handles on top, but what sets them apart from your typical gym weights are that they really force you to engage every single muscle in your body. Unlike barbells or dumbbells, kettlebells are designed to focus on more than just a specific muscle group and are built with an off-center weight distribution so that your body is forced to utilize every stabilizer in your body as well. Sound confusing? Well, it really just means that at the end of the day, you’ll walk away having squeezed an awesome core workout in addition to cardio and strength training. In fact, a lot of the movements and exercises that involve kettlebells require explosive and powerful movements that are essential and perfect for high intensity interval training. Additionally, kettlebells are convenient and versatile so you can pretty much incorporate them into a ton of different exercises to make them more effective and dynamic.

Maximize Your Aerobic Exercises

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If you’re similar to most guys hitting the gym hard, cardio serves as a great way for you to stay lean and show off the wicked gains you’re getting from your weight training. This is the usual for a majority of the gym goers out there, and while there’s absolutely nothing wrong with it, there are definitely some kinds of cardio that are more effective at burning fat than others. Apart from that, there are also different methods to implement that can help you burn even more fat than usual. Now if there’s one thing that all of the fitness community can agree on, it’s that intensity is vital to maximizing caloric and fat burn. How do you apply that intensity to various kinds of aerobic exercises? We’ve got some tips to help you out.

Running

Jogging or running at a steady pace is one of our favorite aerobic exercises because it’s a sure way to incinerate fat and calories. However, some studies are showing that running at a 7 miles per hour on the treadmill can actually breakdown muscle and subject your body to too much pounding. The more effective way perform this aerobic exercise is to bump your incline up to 2 or 3 percent. Not only does this simulate outdoor running, it will also help you burn more calories while taking it easier on your knees. Of course, nothing beats the real thing so if you prefer long runs for your aerobic exercise, we recommend heading outdoors and trying different routes around your neighborhood. You can also try joining a local running club to make the miles go by much faster.

Stair Climber

A lot of body builders love the stair climber because it offers us a functional way to get cardio in while working on multiple muscle groups at the same time. The downside, however, is that an hour on the stair climber will only burn up to 600 calories for the average man. If you want to burn as much fat as possible on the stair climber, we recommend incorporating intervals to your routine. Try incorporating about 90% or more effort on the stair climber for 30 seconds before decreasing intensity and entering an active recovery phase for two minutes. Doing roughly 15 rounds of this interval will help you fire up your body’s capacity to burn calories.

Elliptical

For some folks, some aerobic exercises are too high impact to participate in. If you’re recovering from an injury, are feeling the wear and tear of age, or just have bad joints, it can really hinder you from getting enough fat burn out of your aerobic exercises. The elliptical machine is a great option for an aerobic exercise because it’s low impact and will take it easy on your knees and hips. If you’re going at a moderate pace on the elliptical, you can expect to burn about 500 or 600 calories if you’re an average sized man. If you want to rev up your fat burn on the elliptical, set your machine to a high incline. This will get more muscles involved in the workout such as more leg muscles and your glutes. If you want to work your quads, you can lower the incline and increase resistance.

Skipping Rope

Economical, easy to do and fantastic at incinerating calories, skipping rope is a favorite aerobic activity for many men out there. Boxers in particular love this work out because it helps increase foot speed while enhancing your shoulder strength and coordination. If you really think about it, skipping rope actually simulates sprinting, which means that you could burn up to 500 calories in just half an hour of jumping. The thing is, you’ll be hard pressed to find people who can actually keep jumping at a rapid pace for 30 minutes straight. With that being said, the best way to burn fat while jumping rope is to do it in intervals of fast and slow jumps. If that’s still too hard, you can jump as fast as you can for a minute before resting for 30 seconds. Repeat this interval until you hit the 30-minute mark.

Spinning

Stationary bikes are everywhere! Seriously! Every gym’s got them and most people even have them in their homes, and yet they remain one of the most underutilized aerobic machines ever. Why? Well, to be frank you need to be going at it at a very intense rate if you want to get the most fat burn out of it. To put this into a bit more perspective, if the average man were to spend an hour in a vigorous spin class, he would burn nearly 1, 150 calories. However, a moderate ride of the same length will only burn 675 calories. To maximize your fat burn on the stationary bike, we recommend going for the interval approach, keeping intensity high for a couple minutes before decreasing your intensity for some active recovery for another couple of minutes. As you get stronger, you can hit the bike stronger for longer and decrease your active recovery time.

Swimming

We can’t get enough of swimming for aerobic exercise not just because it’s fun and we love being in the water but because it’s a total-body work out that starts the moment you hit the water. But how do you maximize your time in the water so that you burn the most amount fat and calories in the least amount of time? The first thing is to remember that the type of stroke your using makes a difference. For example, 5 laps of the butterfly will definitely burn more calories than 5 laps of the breast stroke, so make sure you incorporate different strokes to your training. If you want to take the interval approach to it, you can swim fast laps of the butterfly or the freestyle before switching to 1 or 2 laps of the breast stroke or backstroke for your active rest. Another interval you can do if you’re not a strong swimmer is to swim a few laps then tread water for your active rest.

5 Reasons You Should Consider the Life Time Athletic Fitness Club

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Living a healthy lifestyle is definitely a lot easier said than done. Whether it’s finding the motivation to drive across town with all of your gear for an early morning workout or finding the patience to squeeze into a crowded yoga class after work, there’s a lot of things that can really hinder your gym time and make your healthy lifestyle feel like a far-away dream. This is exactly why you want to find a fitness club that won’t just be accessible but will really make an effort to help you meet your fitness goals. If you’re looking for an endorphin-filled place to blissfully call your fitness home, we recommend giving the Life Time Athletic Fitness club a try.

What is Life Time Athletic?

A health club chain founded in 1992 and based in Minnesota, Life Time Athletic is known for their Instagram worthy gym facilities as well as awesome and spacious work out spaces that play host to 115 different classes. Their high quality fitness equipment earns a lot of favor amongst the pickiest of gym goers while the staff is absolutely fantastic when it comes to personal instruction, class instruction, and over all gym care. The amenities at Life Time Athletic are to die for, too! From pools to racquetball courts and even a climbing wall, there’s a lot that this gym offers to its guests. While not every gym will have the same features, we can pretty guarantee that you’ll find a relatively consistent gym experience at each of their over 100 gyms around the nation. Apart from the obvious (hello beautiful facilities), what are some of the reasons to try Life Time Athletic? Read on to find out!

Life Time Athletic is a Team of Over Achievers (In a Good Way!)

Over achievers can get annoying, but that’s definitely not the case at Life Time Athletic. Their staff and personal trainers are dedicated to making sure that they provide only the best professional services possible. The club’s personal training coaches in particular always aim to go above just the usual national certification. They aim to be Five Star certified so that you can rest assured that you’re getting the best training possible and that your needs are being addressed and met. When it comes to the class instructors, specialty is the name of the game. The club keeps over 35 instructors on staff and selects their instructors carefully so that you can take comfort in knowing that the person teaching your class is highly-skilled and trained in a specific workout.

You Won’t Ever Have to Fly Solo if You Don’t Want To

You know how we mentioned earlier that Life Time Athletic specializes in group classes? Well, we weren’t kidding. Not only does Life Time have a ton of classes to choose from, they also promise a group fitness class experience that is unlike your average gym’s. The group classes at Life Time Athletics combine the latest trends in class exercises with time-proven fitness techniques. The result is an efficient heart pumping workout that will burn tons of calories in the least amount of time possible. For example, if you want to enjoy a yoga class but need a bit more of a cardiovascular workout while you’re at it, try their Warrior Sculpt class, which combines cardio and strength training with yoga inside a heated room. If you’re targeting your abs but have also wanted to try one of the latest and trendiest studio classes out, then we recommend going for their Life Barre class for a combination workout featuring pilates, strength training and ballet moves. Other interesting classes to try include Strike Kickboxing, Total Conditioning Xtreme and Barbell Strength.

Take Your Cycling Obsession to the Next Level

Building on all those awesome classes that we were telling you about earlier, Life Time Athletics offers a range of cycling classes that will help you build your strength and skills depending on your goals. After all, cycling, or spinning, really isn’t a one-size-fits-all kind of workout. Some factors include what kind of mood you’re in, what fitness level you’re at and what style you prefer. You can ditch wasting time trying to find the perfect spin class for you because Life Time has three different styles of spinning classes to try. AMP is a great cycling class to try if you want to get your heart pumping and push your cardiovascular system to its limits. Meanwhile, the EDG is a great class to join if you’re all about testing your limits and jamming out while on the bike. Now, if you’re training for your first big race or simply want to sharpen your cycling skills, then the PWR class is just what you need to meet all of your goals.

Unwind After a Tough Work Out

One of the things we absolutely love about Life Time Athletics is the range of post workout wind down options they have. For example, Life Time has a full-service salon and spa that you can spend your time at after putting your body through the wringer. Enjoy a massage from one of the spa’s professional therapists and work the kinks out of your body or head into the eucalyptus steam room for a calming and rejuvenating steam. Private saunas are also available to members who want to sweat the body pains away. On the days that you forget to bring your breakfast or a post-workout snack, head to the Life Cafe, which offers tons of great freshly made meals to go to choose from. You can also grab a custom smoothie to fuel your body before or after your time at the gym. The variety of snacks that Life Café has on offer definitely deserves a special mention as each treat is specifically chosen for its capacity to keep you satiated and energetic while satisfying your taste buds at the same time. It’s also worth mentioning that the shower and locker room facilities are filled with fantastic amenities for your every need.

Easy Tips to Keep Your Weight in Check

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Losing weight is one thing; maintain that weight loss and your ideal weight is another thing entirely. Honestly, research shows that history is not on your side, as many people who have lost weight on diets eventually gain the weight back over a few years. Where did these people go wrong? Well, there are a number of factors that can affect weight maintenance, but it generally has a lot to do with the strategies used to lose weight in the first place. After all, losing weight has more to do with lifestyle change than it does with depriving yourself. Now, regardless of how you lost the weight, the challenge lies in maintaining the weight loss, and when it comes to maintenance, the four most important things to do are: maintain a regular exercise routine, eat a healthy diet that is high in low-fat protein, self-motivation and small rewards for sticking to a healthy lifestyle. We know that this is easier said than done, so check out some of our tips and tricks to stay on track and keep the weight off for good.

Maintenance Tip 1: Find an Exercise Routine that You Enjoy

While it’s important to get a decent balance of cardio and strength training in, what’s even more important is finding an activity that you actually like to do. Not only does regular physical activity make you more sensitive to insulin (hello fat burn!), choosing an exercise that you like will also help you keep on track with your daily caloric burning needs. Bonus? Studies show that exercising regularly actually helps to decrease your appetite. Of course, it’s good to have a few kinds of exercise that you like so that you can keep mixing up your routine.

Maintenance Tip 2: Figure Out a Healthy Way to Count Calories

It’s a proven and historical fact that restrictive diets requiring tons of careful calorie counting simply won’t work in the long run. It’s just not sustainable! Instead of going crazy about the number of calories you consume, just think about appropriate portion sizes. For example, you don’t have to make sure that your protein is exactly 179 grams. You can make sure, instead, that your meat fits in the palm of your hand so that you don’t over eat. Double that portion size for your vegetables and fill the remaining space on your plate with a great choice of whole-grain food.

Maintenance Tip 3: Fill Up on Honest-to-Goodness Fiber

If you want to maintain your weight, then you really need to make your food work for you. One of the best ways to do that is to start eating foods that will fill your tummy up before they fill you out. High-fiber foods in particular are great for this and come in the form of whole grains, vegetables and fruits. In fact, an individual eating a healthy and well-balanced diet should be eating up to five cups of fruit or vegetable a day. An easy way to hit this number is by eating a salad before your meal or even a bowl of vegetable soup. Apart from keeping you full, doing this will also help you decrease your calorie intake by up to 10 percent.

Maintenance Tip 4: Go Easy on the Carbs

While you don’t necessary need to cut carbohydrates out of your diet, it’s important that you keep your carbohydrate intake to a minimum. This is because carbohydrates are largely responsible for spikes in blood sugar levels and will also cause your insulin to rise, which means increased fat storage. A low carbohydrate diet will have you burning fat for fuel, which also means that you won’t get hit with cravings between meals. Do keep in mind as well that artificial sweeteners can actually make you gain weight and trigger sugar cravings, so if you want to lessen sugar intake, you can go for natural sweeteners like stevia.

Maintenance Tip 5: Dairy is Not the Enemy

A lot of people think that’s it’s necessary to ditch the dairy when losing or maintaining weight, but trust us when we tell you that dairy is really not the enemy. In fact, the ADA actually suggests that you include dairy food in your diet because they can help manage weight. Choices like yogurt and milk can actually help you burn fat and keep the pounds off as long as you’re going for low-fat dairy products. One of our favorite dairy dishes to include in our regular diet is a Greek yogurt parfait with chia seeds, fresh berries and a light sprinkling of granola on top. If you like your yogurt sweet, go for natural sweeteners like raw honey or agave.

Maintenance Tip 6: Start Writing in Your Diary Again

No, we don’t mean those dear diary stints you did as a 14-year-old girl. We’re talking about keeping a daily food log so you can make caloric intake estimates and so that you can practice mindful eating. Seriously folks, it is absolutely incredible and surprising at how easy it is to forget about how much food you’ve eaten in one day. Maybe you’re forgetting on purpose or maybe you simply don’t realize what you’re putting in your mouth, but that’s exactly why a food diary is crucial to long term (or lifelong) weight maintenance. You can even log your activities in your journal to make sure you’re constantly creating a caloric-deficit in your daily life or at least keeping the status quo. You know what, list down your fitness goals while you’re at it!

Maintenance Tip 7: Maintain a Healthy Attitude

Your mind is a powerful thing and it can truly spell the difference between maintaining a healthy weight and spiraling out of control. One of the first steps to developing a healthy mindset and attitude is to make peace with your weight and food if you haven’t yet done so. Reducing stress is also crucial since stress releases a hormone that actually triggers cravings. It sounds cliché but it really is true that loving yourself is the first step to self betterment.

Fight for Your Health at Fitness 19

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No one understands better than we do that gym memberships can get expensive. Sometimes, too expensive. Like rip your hair out expensive. But when push comes to shove and your health really hangs in the balance, there are a lot of people who, for some reason, feel like there’s no choice but to sign up for the expensive gym membership. There are event cases where some people don’t even bother to look for a more affordable gym with the same amenities and facilities as more expensive fitness studios. Luckily, there are other gyms out there who understand that some folks can’t afford to spend an arm and a leg on their gym memberships.

Say Hello to Fitness 19

If you’re reading this and thinking, “That’s so me!” then it’s time you look into Fitness 19. Founded in 2003, Fitness 19 is committed to providing its members with access to world-class facilities but at an extremely affordable price. Their simple fitness club concept is not just pocket-friendly, it’s also family-friendly while still being fitted with the best and state-of-the-art equipment that the fitness industry has to offer. Whether you’re looking for cardio equipment, strength equipment or free weight equipment, you can bet that Fitness 19 has just what you’re looking for. Today, the gym has over 120 clubs across the nation eager to helping likeminded individuals achieve a healthy lifestyle without the hefty cost.

The Team Behind Fitness 19

A club’s facilities are worthless if they’re not backed up by passionate individuals who are genuinely concerned about the health of others. After all, a huge percentage of gym users these days agree that it’s the community that makes the gym, not the facility. This is where Fitness 19 starts to rise above the competition. This gym was founded by fitness veterans who really felt that the common or traditional health club model wasn’t really benefiting most people. What they came up with was a no-frills and unpretentious concept that became the foundation and identity of Fitness 19. The dedication and passion for fitness doesn’t just trickle down, it cascades down like a waterfall starting from the founders and owners to the staff. You can bet that each and every member of the staff at Fitness 19 cares about your health and will do their best to help you reach your goals.

Spice Up Your Routine at Fitness 19

The Fitness 19 team understands that sometimes the gym routine can get boring and demotivating. Even if you’ve got the best gym facility available to you and awesome personal coaches pushing you to do better, there are definitely going to be times when it’s going to feel like a chore to hop on the treadmill or stair machine to get your warm-up cardio in. Knowing this, Fitness 19 offers tons of classes that will undoubtedly spice up your personal workout routine and give you a dose of motivation that will keep you from hitting a plateau in your progress. The range of classes at Fitness 19 can help you tone up your problem spots, burn fat, develop more flexibility and build endurance. Each class is led by a professional and enthusiastic instructor that will push you to hit your goals and enable you to have fun while you’re at it. Some of the classes they offer include Total Tone, Power Core Yoga, Plyos, Hard Core Boot Camp, Senior Core and Mobility, 360 Total Body Toning, U-Jam and Body Sculpt. For the traditionalists out there, you can also join in on a Zumba, Kickboxing, Pilates, Spin or Aerobics class.

Sign Up for Personal Training

If you’re new to the gym and want to build a strong foundation in your physical fitness know-how before going it alone or simply want an accountability buddy to help keep you on track and push you to do better, then it’s definitely worth your while to consider personal training at Fitness 19. It honestly doesn’t matter what your goals are for your health and fitness because the coaches at Fitness 19 are more than capable to showing you the most effective method to reaching them. All coaches are certified and absolutely professional. They also have the training and experience to lead you to success while giving you practical tips on how to eat healthy, stay focused and keep motivated.

Personal trainers at Fitness 19 offer one-on-one instruction and will work with you to design programs that are goal specific and suitable for your fitness level. What’s awesome is that the coaches are savvy when it comes to new workout trends and will incorporate these into your workout. The personal trainers at Fitness 19 are also knowledgeable when it comes to sports specific training and are also able to put together senior and youth programs together. While personal training certainly revolves around weight training, don’t be scared of it! There are tons of studies and medical facts that prove weight training is an effective way to improve cardiovascular health, lose weight, and more.

Choose A Membership Plan That Won’t Make You Feel Trapped

We’ve seen a good number of membership contracts in our time and boy do some of them suck. Some contracts will make you feel like you’re trapped in a bad relationship with a person that you can’t seem to break up with without a cost. What many members love about Fitness 19 is that you don’t have to feel like you’re chained to them. For them, it’s simple, if you’re not happy at Fitness 19, then you don’t have to stay. The club offers month-to-month memberships options to give you the freedom, convenience and flexibility to make decisions that you think will benefit you the most. If you’re not sure that Fitness 19 is the gym for you, you can even sign up for a free guest pass. You’ll get access to all of the club’s amenities and facilities so that you can make an informed decision about your membership. Ready to sign up but want to make sure you’re finances stay okay? The club even offers prepaid memberships so that you can make sure that your fitness plan stays within budget.

Having an at-home workout plan

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Having an at-home workout plan can help you workout from home, in an effective way. However, there are challenges from working out at home, that you will not find when you decide to workout from a gym, a fitness class, or any other way which involves going out to take part in exercise. To successfully workout from you, you have to be aware of the challenges, and you will have to be able to cope with these challenges. However, just because there are challenges to workout from home, doesn't mean that they can't be overcome. They can be overcome. Here we are going to give you advice on how you can overcome those challenges!

Motivation

When you don't feel motivated to get up and workout from home, you are going to have to try and find ways of overcoming that. There are ways of overcoming that lack of motivation. If you find it hard to motivate yourself, then, there are a few good things that you can do. One good thing that you can do, is to remind yourself why you want to get fit. Is it to lose weight? Do you have a special event, like a wedding coming up, and you want to look good for it? Whatever the reason, try and remind yourself why you want to do it in the first place - that's strong motivation right there.

Another way to try and motivate yourself to workout from home is to just do it. That sounds simple, right? It won't be simple at the beginning. But, if you condition yourself to workout out when you can't be bothered, the more you will shake off that feeling of not being bothered. Sometimes the best way to cure a lack of motivation is to just fling yourself into it.

Create A Plan

Create a fitness plan for yourself. Creating a fitness plan for yourself will give you goals to reach. When we create goals for ourselves, then we are more likely to achieve those things that we want to achieve. It's been proven that those who write down their goals are a lot more likely to achieve those goals, than those who don't write those goals down. These goals include fitness goals.

Create a plan which helps you to know what you are doing both weekly and monthly. You should first create a weekly plan. Your weekly plan should consist of what home workouts you will be doing, and if you will be doing any other workouts, such as walking. Then, create a plan of what you are going to eat - create a healthy diet plan for the week ahead.

You should do the same thing for the month ahead, but, with additional plans. Your plan should be how much weight you want to lose in that month (if you want to lose weight). Plan how much you will exercise, and when you will exercise. Which takes us to our next helpful tip; creating time.

Creating Time

It will be a lot easier to create and find time to workout from home, than workout out at a gym or fitness class. This is because you will be saving yourself some time.

Fit time either sometime in the morning before you go to work, or, sometime in the evening after you go to work and have had your dinner. Somewhere in between these times are perfect. Taking just an hour or half an hour here can help you to create a routine that you fall into, where you have the time to do it.

Doing all of these things will help you to create a powerful workout plan. There are many workouts that you can do from home. Let's take a look at the different workouts that you can do from home, in the comfort of your own home.

Push-Ups

Push-ups are a free way to do workouts. You don't even need to do these for that long, just about ten minutes a day will be enough. There's a lot of effort and stamina involved in doing push-ups, even though it doesn't look like it.

To get the most out of push-ups, you should try and do a few every day, for at least five minutes. Doing about five to ten push-ups every day will help you to lose weight and keep fit. You won't even need to find the time to do these, you can do them the first thing in the morning when you jump out of bed, or the last thing at night before you jump into bed.

Sit-Ups

Sit-ups are similar to push-ups, they are kind of reverse push-ups. Where push-ups require most of your weight being place on going downwards, sit-ups put most of your weight upwards.

This means that both types of exercises, work on different parts of the body. They have different focuses on the body. Push-ups are great if you want to work on your arms, and build muscles in your arm. Whereas, sit-ups are excellent if you want to lose weight in your stomach area, or if you want to tone that stomach area.

Again, with sit-ups, try and find five or ten minutes every day to do them. You could either do them first thing in the morning, or you could do them last thing at night. This will help you fit them into your life, and help you establish them as a routine. It will become a routine like brushing your teeth at night, or in the morning, once you have established it as a routine.

Working out from home is an excellent alternative to working out at a gym or fitness class. It costs nothing to work out at home, it saves you time and fits around your life a lot easier!

Why Fat Burning Workouts?

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Fat burning workouts are an excellent way for you to lose weight. There are many fat burning workouts that you can do to lose weight. Here we are going to look at some of the best fat burning workouts that you can do. But first, let's look at why you would want to, or should want to, take up fat burning workouts. The reason why you should take up some fat burning workouts is plentiful. There are many good reasons why you should take up fat burning workouts. The first reason is the obvious reason - it helps you to lose weight. Fat burning workouts are an excellent way for you to lose weight, and probably the best form of exercise to help you lose weight.

Fat burning workouts help you to work off any excess weight that you have gained. So, if you are overweight, or obese, then you should think about taking up a fat burning workout, as they are a great way to burn off that excess fat and cure your obesity. This will help you to create an amazing looking body, which looks attractive and toned.

There are other reasons why you should think about choosing this type of exercise, there are many other benefits that you will gain too when you take up these exercises. One of these benefits is that it will help you to feel better.

It will help you to feel better about life, and about yourself. When you feel or look overweight, it can make you feel down and depressed. Losing that weight, however, will help you to feel better about yourself. This is partly to do with liking the way that you look now, and partly to do with the fact that your body feels better when you are treating it better and looking after it.

Finally, losing that weight will help you to live longer. Being fit and healthy helps you to live longer. There have been many studies done that show those who are fit and healthy, live longer than those who are not fit and healthy. When we are overweight, we are not fit and healthy, so, it damages our quality of life and even how long that we live.

These are some of the many positive benefits that you will gain by doing these types of workouts. Let's see some of the best fat burning workouts that you can do. You can either do these fat burning workouts at a gym, fitness class, or in the comfort of your own home. Here are the best ones that you can do!

#1 Walking

Walking burns off a lot of calories, and therefore burns off a lot of fat. You need to be doing consistent walking though. Doing walking for half an hour each day will help you to burn off that fat. Plus, it's easier to do for anyone, at any fitness level, compared to a fitness routine like jogging and running.

#2 Jogging and Running

Jogging and running are two other great ways to burn off fat. These two types of exercises are more effective at burning off fat than walking. This is because jogging and running are more intense than walking; it's more fast-paced than walking. And therefore, will help you to burn off more calories.

You will need to be fit to do both jogging and running, as it takes up a lot of energy. You will need to have a lot of stamina to do either of these fat burning workouts. Therefore, if you want to do jogging and running to burn off fat, then, try and do some walking first. Doing some walking will help you to get in the way of things. It helps you prepare your body for them.

#3 The Gym

The gym is another excellent way to burn off fat. Some gym exercises are better than others at burning off fat. This includes working out on the treadmill and working out on a cycling or rowing machines. If you are going to go to the gym to work out, then make sure you do at least one of these. It will help you to burn off a lot of weight, especially the more you do it. However, other gym activities can also be very effective.

Two other very effective gym activities to burn off weight is by doing dumbbells and weights as a workout. Dumbbells and weights require a lot of stamina and strength, but they will help you to burn off a lot of weight and get in shape.

#4 Swimming

Swimming is another great way to burn off weight. It requires a different set of skills than other forms of exercise, as you are exercising in the water. Swimming is good for your mental health, and it is good for you body - it will help to shape your physical body.

If you want an alternative water activity, which is an exercise, then try and do some water aerobics or Aqua Zumba. Both of these are really fun ways that you can burn off weight. You can also go for a swim after you water aerobics or Aqua Zumba class finishes. Which means you could have two forms of exercises in one go. You can see which activity you like best!

In conclusion, there are many ways that you can burn off fat by doing exercises. Above we have listed the best ways to burn off fat by using exercises. The exercises which require the most from you will help you to burn off the most weight. Those are the types of exercise that you should look for when you are looking to take up exercise to lose weight.

A good tip for losing weight with exercises is to choose an exercise which you find fun. When you find it fun, you are more likely to go back to that exercise and stick with it. It won't feel like a chore, it will feel like fun!

Creating a fitness plan to help you get fit

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Creating a fitness plan is a great way to help you to get fit. A fitness plan should be truly personal, it shouldn't be dependent upon what someone else says. In saying that, looking for tips and advice from other people, especially from professionals, is a great idea for creating a fitness plan. Creating a fitness plan requires a few steps. Here we are going to look at what you will need to do, in order to create a fitness plan. These are the best tips to help you create a fitness plan. Know What You Want, The first step to creating an excellent fitness plan is to know what you want. This might sound obvious, but, when many people take up fitness, they have vague goals in mind. Vague goals such as 'I want to lose weight', or, 'I want to get fit and healthy.' Those are fine, they are a step forward. However, they are not good enough to help you achieve what you want.

To help you achieve what you want with fitness, you are going to need to know more. If you want to lose weight, then how much weight do you want to lose? Do you really need to lose weight? Remember that being underweight is as bad as being overweight, so only aim to lose weight if you really need to.

The next question, why do you want to get fit and healthy? That's obvious, it makes you feel better, it makes your body better and it makes you look better. However, why are you not fit and healthy right now? What is making you unhealthy and unfit? Answering these questions will help you to know what you have to change in your life; all of those bad habits.

Have A Time Frame

Next up, have a time frame of what you want to do. This isn't as important if you are creating a fit and healthy lifestyle, though, it can be really helpful. Instead, it's more important for if you have a specific goal in mind. If you have a specific goal in mind, such as losing weight for a particular event, then you have a time frame where you need to lose that weight.

With your time frame, create a safe plan that will help you to lose weight over time. Learn about what you need to do in that period of time to lose that weight. The wrong thing to do is to starve yourself. The right thing to do is to exercise in the right way while taking on a healthy diet.

Create A Healthy Diet

Creating a healthy diet helps you to get fit. One of the main reasons why we become unhealthy is because we have such a bad diet. The junk foods that we eat help put on weight in us. If you are serious about getting fit, then ditch the junk foods and the unhealthy foods, and eat more healthy foods.

There are many healthy alternatives that you can substitute for the unhealthy foods. Fruits and vegetables are healthy alternatives to unhealthy foods. You could also change your foods to slim fast foods. The great thing about slim fast foods is that all the work is done for you, and you can do this while eating delicious foods and drinks, such as curries and milkshakes - without it being unhealthy for you.

One of the main cores of your fitness plan is what you eat. What you eat will determine whether or not you get fit. Doing exercise is not enough to get fit, you also have to eat a healthy diet in order to get fit. If you only exercise without eating healthily, then you will only be going halfway with your fitness. Or worse, all your hard work of getting fit, will not pay off because you are eating foods which are unhealthy.

Getting Active

Another core of your fitness plan is getting active. Getting active is one of the most important elements of getting fit. You should figure out what type of exercise, or exercises you want to do. Try and keep it interesting and mix it up. If you only focus on one type of fitness exercise, such as going to the gym, then you might end up getting bored of it after a while. However, if you do different types of exercises, such as going to the gym, taking up a sport, or taking up a fitness, dance or yoga class, then you are less likely to get bored, as it keeps things interesting!

Try and have about three different types of fitness exercises that you can do. You don't need to do these every week, but spread them out over the month and create a plan with them. It will keep things fun and interesting while you exercise. It will also make you look forward to each type of exercise, rather than dreading it, because it's become mundane.

Fit Your Plan In Your Life

Your plan has to fit into your life. Sometimes we think that we don't have time in this busy world, but you'd be surprised that you have more time than you think you do.

If you really don't think you have time when you are creating your plan, then it's time to see if you can stop doing things. For example, do you waste time doing anything? Too much time watching TV for example? If you waste too much time watching TV, or something else, then fit your fitness plan into those hours. Sometimes it's often a matter of creating the time.

Getting fit doesn't have to be boring, it is often fun!

It's more fun when you do what you love. Creating a plan will help you to create a fitness life which is fun, energetic, and one which helps you to create your own personal plan, which is unique to you!

Stomach exercises That will help you to create that perfectly toned body

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Stomach exercises will help you to create that perfectly toned body. They are a way to create a shapely and attractive figure, while at the same time, giving you a weight to lose weight. You should choose to do stomach exercises because they are one of the most effective ways to burn off fat and lose weight. There are many different stomach exercises that you can do. In saying this though, there are some stomach exercises which are better than other stomach exercises. As there are many stomach exercises that you can do to lose weight, there are some stomach exercises which are better than others. The main thing when it comes to fitness is not to work hard, your aim should be to work smart.

Working smart is a better approach, than working hard. It saves you time, it saves you hard work, and it saves you from doing effective exercises which get you no results. It's better to do a small number of exercises which are effective and help you to lose weight, and tone that stomach. Then to do lots of stomach exercises which make you work hard, but get little to no results.

There are many ways that you can tone your body, and aim for fitness in a smart way. For example, exercising with effective exercises, alongside a good, healthy diet, will get you better and faster results than exercising with ineffective exercises, while at the same time, eating junk food and unhealthy foods.

Let's see what stomach exercises are the best, there are several excellent stomach exercises which you can do, to lose weight, get fit, and create and attractive looking body!

#1 Cycling

Cycling is one of the best ways to work on losing fat in your body. It takes a lot of stamina and strength to cycle on a bike. There are two ways to do cycling, indoor cycling and outdoor cycling. While both of these are an effective way to lose weight, it is better to take up this form of exercise while outdoors.

#2 Running

Running is another good way of losing weight. Running helps you to lose weight by burning those excessive calories off.

Runnin outside also has mental health benefits, as being outside is good for your mental health. Taking in the fresh air and being outside, will give you vital elements of Vitamin D, as the best way to get Vitamin D, is through the sunlight outdoors. Sunlight has many benefits to it, such as making you happier.

Therefore, when you run outside, you get healthier and fitter, while also getting happier. It's a win-win which gives you two benefits. That's why many people take up running to get fit.

#3 Treadmill

Exercising on the treadmill is similar to running, it's basically just indoor running.

While you won't get the benefits of the sunlight while being on the treadmill, you will get the benefits of losing weight from your stomach. Therefore, exercising on the treadmill is one of the most effective ways to get fit and lose weight.

The treadmill requires a lot of work and stamina and will get you sweating. However, it will help you to get fit, and also help you to lose weight, especially around the stomach area where you want to lose weight.

#4 Walking

If running is too much for you, because you are not used to running, or exercising, then, try walking.

Walking is an excellent alternative to running. You get to burn off a lot of calories, which in turn will help you to lose that stomach fat. Walking is an excellent stomach exercise. Plus, compared to running, you will actually get to take in your surroundings, and scenery, if there's any. It won't really feel like you are exercising, instead, it will feel pleasurable.

#5 Sit-Ups

If you don't want to do exercises outside, and instead, want to do them from the comfort of your own home, then try and take up sit-ups. Doing sit-ups several times a week is an excellent way to burn off fat, and tone that body. It's more effective than the other exercises that we have listed so far.

Sit-ups do require a lot of work and stamina, especially in the beginning when you are not used to them. It will take a while to get used to it. Doing between ten to twenty of these every day is a great way to lose weight and tone that body!

#6 Twist Crunches

Twist crunches are similar to sit-ups. With crunches, the emphasis is where you put your hands, then will go on the back of your head, and you will bring your legs up to your knees. Then, you will sit up, hold it for a few seconds, and then lie back down. You should repeat this until you want to, or feel to exhausted. Twist crunches are a bit different.

Twist crunches are similar to churches, the only difference is, is that you twist the crunches to the side, instead of doing the crunches to the front. Hence the name twist crunches. With twist crunches, you will be putting your knees pointing up to the sky. Then, once your knees are pointing towards the sky, you are going to place your hands on the back of the head.

From this position, you will turn to one side, pulling your head slightly forward. You will hold this position for a few seconds, then pull back to the center. Once you have done this, do the next side in the same way, pull your head forward and body slightly forward to the other side, hold for a few seconds, then go back to the middle. Do this a few times to give yourself a full exercise of twist crunches.

Try and do these twist crunches a few times a week, and it will help you to lose weight, tone your body and keep fit!

What is a Health Club?

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A health club is quite different from a gym. You might be very familiar with a gym, but not so familiar with a health club. So, what is a health club? Let's find out what a health club is. A health club is similar to a gym but goes further than that. It offers more than a gym does, but has many aspects of a gym. In many ways, the health club is really like an extended gym. Where a gym is centred around specific things, like muscles building with weight lifts, or losing weight through things like running machines or cycling machines, a health club goes further. A health club does offer all of these things, but, there are additional things which a health club offers. So, what are these additional things that health clubs offer? It will depend on the health club that you visit, which will depend upon what is in the health club. But, there are a few common things that every health club has. Let's look at those things!

#1 The Main Area

The main area of the health club has various things included in it. This is where most of the activity happens, and is where most people will take part in their exercises.

The main area is a large area. This area has much of the gym equipment tools that you will be using, or want to use, while you are at the health club. These gym tools include things such as - weights, dumbbells, running machines, rowing machines, and cycling machines. All of these things can be used in this area. This makes it an excellent area to tone that body and get fit!

However, it's not the only part of the health club which you can use. There are many more areas of the health club that you can use, this includes the cardio area.

#2 The Cardio Area

The cardio area works as an extension of the main gym. Often the cardio area will be open planned, so you wouldn't know the difference between the cardio area and the main area if you weren't told about it.

The cardio area has many amazing gym tools in it. You will find more treadmills in this area, sometimes you will also even find indoor bikes in this area. On top of that, you have one of the best gyms features out there - rowing machines. Rowing machines are great, as they work on both your arms and your legs. Whereas, indoor bikes and treadmills, only really focus on your legs. If you are looking for an all-around workout, try rowing machines.

#3 Fitness Areas

There are often many different fitness areas in a health club. These different fitness areas give you a wide range of fitness activities and gyms to take part. You can do things such as spin-classes in this area. Or, if you want to step away from the machines, then you can try and do a fitness class.

There are many different fitness classes out there. There is something for everyone when it comes to fitness classes at health clubs. If you are looking for a fitness class, then take up aerobics. Aerobic is a mixture of doing fitness exercises and dance classes - it's a fun way for you to workout and get in shape. Many health clubs will also have dance classes.

Dance classes will also be in this area. The most popular type of dance class in fitness health clubs is Zumba. Zumba is a really fun way to get fit and healthy. However, it does take a lot of stamina to get through this class, as it is fast paced and always on the go. Though, if you are looking to get fit, get toned, or, even if you are just looking to have some fun, Zumba is the way to go!

There many are other classes that you can take when you are in your health club. However, this will depend on what health you go to, and how big the health club is. The health clubs which are in the cities, tend to have a lot more on in them, than health clubs in town areas. It's worth looking around to see what your local health centres have got.

If dance is too energetic for you, then you will also have the option of doing Yoga in this area. This is the area where yoga classes will be held, and most health clubs do have yoga classes on through the week. Yoga is good for keeping fit, toning the body, and creating the perfect posture. It will also help you to feel calm and relaxed; it has that extra serenity that dance doesn't have.

#4 Swimming/Water Aerobics

If you want to do fitness, but want to add a bit of variety to your fitness, then why not try and do some water aerobics. Water aerobics is a fun way to get fit. It offers that extra quality that normal aerobics doesn't have. Many health clubs will also have Zumba aqua classes, these are pretty similar to water aerobics. Try it yourself, and have fun!

If you want a smaller pace than aerobics in the water, then why not try swimming? Swimming is a relaxing way for you to get fit. It's also been proving to help with sleeping at night. So, swimming offers you two things. The first thing it offers you is the ability to get fit. Then next thing that it offers you, is the ability to relax, and fall asleep at night.

In conclusion, health clubs offer you a lot. They offer everything from gym equipment, like weights, dumbells and exercise machines, such as the treadmill. Among other things like fitness classes, dance classes, and yoga classes. There is plenty going on at your local health club.

Try it out for yourself, take up a membership at your nearest health centre, and you'd be disappointed.

Workout Routines for Men

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There are many good workout routines for men, that can help men to get fit and healthy. When it comes to getting fit and healthy, the best way to approach it is by doing things which are effective. Just because you are doing exercise, doesn't mean that it is really effective. There are much fitness 'professionals' out there, who run fitness classes they aren't qualified to run. Some countries don't require you to have a qualification to teach fitness classes, therefore, it's important to sift out the good from the bad. To make sure you get the best fitness training or classes out there, do a quick look around and see what qualifications a person has. Have a look at their website, and see if they are qualified to teach the classes they are teaching. That way, you will get a good fitness exercise routine and one which is done effectively. That's a good way of approaching it.

If you are not going to a fitness class and doing the fitness routine from home, try and get some expert advice on it, and some good quality videos from a professional. There are several professionals who put classes up on YouTube or their own website. They'll even run classes, where you can pay for these classes through PayPal. It's a good way of getting fit.

These are two of the professional ways that you can do workout routines for men. Another way that you can do workout routines for men, is to do them of your own accord. By doing them of your own accord, you will be able to have the flexibility, that you wouldn't have at a gym, class, or online class.

The only rule is, know what you are doing. Be safe. Don't do exercises which are harmful to you. For example, if you aren't used to weightlifting, don't expect to be able to lift a weight above on your first go. That can be dangerous, and cause yourself an injury. Instead, you would build up to that.

When your body is sore, or uncomfortable when you are exercising, then you should stop. Your body is giving you these signals for a reason - it's telling you that too much pressure on your body. When you follow this rule, you will be exercising in a way which is healthy, but also effective in the long run.

Remember, everything takes time to learn.

So, what are some good workouts for men? We have the very best workouts for men that you can do in the comfort of your own home, at your own time and at your own pace.

#1 Push-Ups and Sit-Ups Combined

A combination of doing push-ups and sit-ups for a half an hour to 45 minutes, with some breaks in between, is a great way to build up strength in your muscles and get fit.

It's a gruelling exercise which requires a lot of stamina, but the rewards are worth it! You should do a balance of sit-ups and push-ups over that time. Take breaks in between, from a few seconds up to a minute, a few times over the course of the exercise. That way, you are getting fit, without putting too much pressure on your body!

There are two ways that you can do this exercise. The first is by doing it indoors, in the comfort of your own home. Or, if you have a garden, you can do it outside. Doing it outside will give you extra benefits, as being outside every day is good for your mental health - so, you can have two benefits for the price of one!

#2 Dumbells

Dumbells are another great workout for men.

With dumbells, you can help build up muscles in your arms, and create a strong and healthy looking body. It will also help you to tone your abs. This type of exercise works out as an all-around go workout for men for the upper part of your body.

Therefore, if you are looking to tone the upper half of your body, or, if you are looking to lose weight, then dumbells are a great way to do both. They help you to tone your body, and get rid of that excessive fat that you may not want or like.

#3 Gym Type Excercise

If you can, get your own mini gym in your home. Your own mini gym will be a great way to keep fit and healthy.

You don't need to get a full gym to do this, but, you do need to get a few gym equipment tools to do this. Get things like dumbells, weights and a running machine, or indoor bike - that's a great way to have a mini gym in your home.

Using a combination of these things is perfect for getting fit. It offers a better form of exercise than any of the other forms of exercise that we have listed. This is because you will be working on all aspects of your body, and not just one. Working on all aspects of your body will help you to keep and maintain being fit. Whereas, if you just work on keeping one aspect of your body fit, then you are only keeping that aspect of your body fit.

These are all perfect ways to either get fit and healthy or become fit and healthy. You should also try and take up a healthier diet with this. Get rid of all the junk food and unhealthy food from your diet, and instead replace those foods with healthier options. Healthier options include fruits and vegetable. While also drinking plenty of water on top of this.

Getting fit as a man has never been easier. You can get fit as a man from the comfort of your own home, without spending a lot of money on it.

Home Workouts to get great results

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There are many at home workouts that you can do from the comfort of your own home. There are many advantages to doing at home workouts. Those advantages are, 1) doing workouts from the comfort of your own home, 2) not spending time travelling to your exercise classes, which saves time, 3) not spending money on travelling or exercise classes, which helps to save you money, and, 4) fitting your exercise around commitments, especially family commitments. These are the many benefits you will receive when you choose to exercise from home. As you can see, there are a lot of benefits to exercising from home. It can save you money, be less time consuming, and help you to exercise without it interfering with your work/life balance. In our busy world, it's hard to fit in the time for exercise, especially when you are working and have a family, this is an excellent way to balance your life commitments.

Now that we've looked at why it's beneficial to workout from home, we are going to look at some of the best workouts that you can do from home. These workouts are chosen based on everyone's fitness ability, so, they are easy to do.

#1 Sit-Ups

Sit-ups are a perfect way to keep fit, especially when it comes to keeping your body toned. They will especially help tone areas of your body such as the stomach area. The stomach area is one of the main areas of the body which piles on the weight, therefore, it is very common for people to look for ways which they can lose weight around this area. Doing sit-ups every day will help you to lose weight around this area, and best of all, it's free of charge!

Try doing a few sit-ups every day. That way, you will keep the momentum going, and you will be ensuring that you keep yourself fit. If you are not used to doing exercises and have been out of fitness for a while, then start by doing five every day - that's a good way to build up stamina.

Once you have got used to doing five sit-ups per day, try and build on that. Build on that by increasing the number of sit-ups you are doing each day up to ten sit-ups each day. Then build on that again, and do fifteen sit-ups each day. You should eventually get to the stage where you can do twenty sit-ups in one go, either every day or, every second day.

Sit-ups are easier to get a hold on than our next exercise; push-ups.

#2 Push-Ups

You can start doing push-ups once you have got comfortable doing sit-ups. Doing push-ups will be hard at first, however, it gets easier the more you do it, pretty much like everything else in life. Push-ups are a better alternative for those of you who are used to getting fit and actively engage in fitness.

Try and start with breaking it into two sections. The first section is doing five push-ups in one go. Then, you rest for a few seconds to a minute. Then, you will sit up again and do five more push-ups. These require more stamina than sit-ups, so getting used to them and progressing with them, will take a little longer to do, compared with sit-ups.

After you've done this for a few weeks, or, whenever you feel ready. Progress to the next step. The next step is doing it in two sections again. the first section is doing ten push-ups in one go. Then, having a rest for a few seconds to a minute. Again, after you have done this, do another ten push-ups.

These will help to get you really fit. Whenever you are ready to progress, try and do twenty push-ups in a row (you can take the same approach with the sit-ups). These are two of the best exercises that you can do from the comfort of your own home.

#3 Yoga

Yoga is another excellent exercise to do from the comfort of your own home.

There are many benefits to do Yoga. Yoga increases stamina and flexibility within the body. It stretches the body and the muscles gently, helping you to relax and working as a cure for some ailments, such as back pain. Yoga is known for helping to relax and even cure things such as back pain.

It also helps with posture. If you are looking for better posture, then go no further - try Yoga. As it stretches the body and muscles, it helps you to have proper posture, such as a back which is upright, instead of slouching. If you are sitting at a desk all day at work, and are used to slouching, then try Yoga! It will help you straighten your posture and solve any back pain you may have by sitting too long every day.

#4 Gym Style

The last type of fitness that you can do at home, are gym type exercises. Many of the equipment that you can find at gyms, can easily be bought and used in the home, such as small weights, a running machine or cycling machine.

Going to the gym can be expensive, and this works as a great alternative to those gym costs. When you buy good quality gym equipment, it will last you a few years, and work out cheaper than going to the gym in the long run. Plus, you don't have to travel to the gym to use the equipment or wait until someone finishes using the equipment. You can use your equipment whenever you like, without any of the gym hassles!

These are some of the best workouts that you can do from home. Working out from home gives you many benefits that the gym doesn't offer you.

Women Fitness Tips

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There are several women fitness tips that you can take on board when you are creating a healthy and fit lifestyle. We are going to look at the very best women fitness tips out there, that you can use to become fit and healthy in your everyday life.Find An Exercise Buddy Find someone that you can go to your exercise classes with. Or, go out walking, running or jogging with. Having an exercise buddy is much more preferable than going to exercise on your own. With an exercise buddy, you can have an hour or two of socializing, as well as exercising. It gives you time to socialize with someone throughout your exercise, and even after it, as you can go out with them afterwards.

Whatever type of exercise you are doing, take a friend along with you, you will enjoy you exercise a lot more. And, you will also be looking forward to going to your exercise. It gives you someone to talk to about your fitness and help. It helps when you have that level of support from another person.

Having an exercise buddy will also help to make sure that you actually do your exercise. When we do exercise alone, we have to rely on our own motivation to make sure that we get up and get out to go to our fitness class or fitness activity. However, when you have a friend to go to your exercises with, you will have someone else who will motivate you.

It's good to have a friend because you won't want to let them down, and therefore, you are more likely to go that exercise. You will not only be motivating yourself to achieve your fitness goals, you will also be motivating your friend to achieve their fitness goals. Your friend will receive the same benefits of having an exercise buddy as you do.

#2 Be Confident In Yourself

One of the best women fitness tips is to have confidence in yourself. Having confidence in yourself will give you many benefits. One of the best benefits of having confidence in yourself is that it will make you believe in yourself.

Believing in yourself gives you many positive effects. When you believe in yourself, you feel happier, you are much more positive, and you also are healthier. You will also gain a belief that you can achieve what you want to achieve, and that includes achieving the fitness goals that you want to achieve.

#3 Become Motivated

There are going to be some days when you don't want to exercise when you don't feel like exercising. On days like these, when you can't be bothered to exercise and get fit, these are the days when you need to put in the effort more to becoming fit and healthy. If you give in and don't do the exercises, then you will fall into an unhealthy pattern, where you will slowly stop doing exercises.

That's why it's so important to get up and get fit when you aren't in the mood to get fit. It might take some effort, but, when you get up and get out to get fit, then you will feel better and thankful for doing it. Sometimes it's just the getting there that is the hassle. But, when you arrive at your exercise class, you're glad you went, especially when the class finishes, as you will feel good!

There's a good trick that works for helping you to motivate yourself to do your exercises, or fitness class, or whatever it is you are doing to get fit. That trick is, is to reward yourself AFTER you have done your exercise. It really works, try it!

You don't even have to give yourself big rewards, small rewards are just as too as big rewards. For example, say you go to a fitness class, or, you go out for a walk, make a reward for afterwards. It could be watching a TV show you like, or, giving yourself a small present. It doesn't really matter what you give yourself, it will work the same regardless every time.

#4 Eat Healthily

One of the best fitness tips for women is to eat healthily. You cannot get fit without eating healthily. Part of the reason why people become unfit is not just due to a lack of exercise, it is also due to not eating the right foods, and eating unhealthily. When you eat unhealthily, you will become unfit and unhealthy, it makes your body appear out of shape, and is likely to increase your chances of obesity.

To avoid obesity, or to avoid a body which isn't flattering looking, then you are going to have to consume healthy foods. Healthy foods will keep you in shape and stop you from becoming overweight. Eat foods such as fruits, vegetables and whole foods. While avoiding junk foods and sugary foods. This is an excellent way to avoid obesity and keep your body in shape.

#5 Drink Plenty Of Water

Lastly on the list, but not least, fit women drink plenty of water. Drinking plenty of water helps keep the body hydrated. It helps to keep the body fit and healthy, by keeping the insides of you free of toxins which might be in unhealthy foods.

Drinking plenty of water is important for a healthy lifestyle, especially if you are doing exercise. Whenever you are doing exercise, make sure you have some water with you, as it will help you to keep hydrated while you are exercising. Your body loses fluids when you are exercising, therefore, it's important for you to keep your fluids up by drinking plenty of water.

In conclusion, these are the best steps that you can take to get fit. You won't get fit by only doing one thing, such as exercising, but by doing a combination of the things above.

How Women Can Get Fit

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There are many ways that women can get fit. We are going to look at how to fit women get fit. And how you can replicate what they do, and follow these tips to get fit yourself. There is a common misconception about fitness, including women's fitness, and that is, that it only takes one thing to get fit. Such as, you only have to exercise to get fit. Or, you only have to eat healthily to get fit. This is untrue. To get fit, you can't just rely on one thing to get you fit. You are going to have to rely on several things to get fit. To get fit requires an crunches approach. For women to get fit, fit women have to do a mixture of the following things.

#1 Exercise

Fit women exercise. They don't just exercise once every now and again. They ,  on a regular basis; usually several times a week. Exercising several times a week will help you to get fit while exercising every now and again won't.

You should try and exercise at least twice a week. Preferably, exercising once at the start of the week, and once at the end of the week. For fit women, the ideal amount of exercising that you should do is exercising three or four times each week.

The more you exercise, the fitter that you will become. However, you should also take some time out throughout the week. Take a few days off throughout the week too. Exercising all the time, such as exercising every day, is not good for you. If you exercise every day, you will be overworking your body and exhausting it; that doesn't give your body enough time to rest. Resting is an important part of getting fit. You have to let your body rest. You have to let your muscles rest. This is more beneficial to becoming fit and healthy, than exercising non-stop.

#2 Diet

Alongside exercise, you have to have the right diet to get fit. Fit women will have a good diet, as well as a good exercise regime. So, what makes a good diet?

What makes a good diet, is eating healthily and cutting out fatty foods, and unhealthy foods. Fatty foods and unhealthy foods will increase your chances of things like obesity. To make sure that you have a healthy diet, eliminating unhealthy foods from your diet is only the first step. You will also have to start eating healthier foods. You should eat healthier foods such as fruits and vegetables.

Eating fruits and vegetables is a great way to get fit and healthy. This is because they are natural foods, with no added ingredients to them. If you can, try and by organic fruits and vegetables, as they are even better to eat; they are even better at making you become fit and healthy.

You could also try and eat more whole foods, instead of processed foods. Whole foods are more healthy than processed foods. Processed foods are a way to become unhealthy and unfit. Therefore, it's a good idea to eliminate them from your diet and try to put some more whole foods in your diet.

#3 Create A Plan

Finally, you should create a plan to get fit. The reason why fit women are successful in becoming fit is because they create a plan. A plan has many advantages to it.

When you create a fitness plan, you have many benefits. Especially compared to if you never created a fitness plan. Creating a fitness plan will give you many benefits. This includes having direction, knowing what you are doing and knowing what you want to achieve, creating a timescale and deadline for your fitness goals, and finally, it helps you to reach your fitness goals.

To create a plan, think of creating visit which is in three main parts. The first part, is what is your fitness plan for the upcoming year? Write down all of your fitness goals for the upcoming year. What do you want to achieve in that year? And, how are you going to achieve your fitness goals in the year?

Next up, what is your fitness plan for the month ahead? What are your specific fitness goals when it comes to this month? If you want to lose weight, how much weight are you going to lose within the month? If you are going to get toned, how much of your body do you expect to get toned within the next month?

Answering all of these goals will help you to achieve your yearly fitness goal and your monthly fitness goals. But, they are not the only thing that you need to take care of when it comes to your fitness goals. If you are going to become fit, and mirror the success of fit women, then you will need to create weekly fitness goals.

Weekly fitness goals will help you to achieve all of your other goals. Your weekly progress is like putting each brick on building a house. Without each brick, you can't build a house. The same is true with fitness, you can't just become fit with one try, you have to keep building on that success to build that fitness up. It's only then will you become fit.

Your plan for the week to get fit should follow two components. The first component is that you should write down what exercises you are going to do that week, and when and where you are going to do them. Next up, think about what your diet is going to be like for that week. What are you going to eat and drink for the week? Think about including some healthy foods and snacks in your diet, as well as some healthy foods.

These are just some of the main steps that fit women take to get fit. They are easy to apply to your life, and are worth the effort, as they create a healthier and happier life!

Reasons to get fit

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There are many good reasons why you should to get fit. Getting fit has many benefits to it. Here are some good reasons to get fit. Getting fit will help you to become healthier. When you work at getting fit, both your body and mind will become healthier. It's the most obvious benefit when we thinking about why we want to take up fitness; it helps us to become fit. Your body will be healthier. Things like becoming overweight won't happen. Or, diseases such as diabetes can be stopped with regular exercise.

There are also mental health benefits. By exercising regularly, it can help create a healthy mind and a positive outlook. It can also help cure, ore greatly reduces things such as anxiety, or depression - so it's well worth the effort if you are struggling with these sorts of mental health issues.

#2 It Motivates Us

Getting active and becoming fit, helps to motivate us. It takes a lot of motivation to get up and become active with fitness.

That inspires us to be motivated in other areas of our life. When we become fit, it motivates us to do better in all other areas of our life. Motivation can be hard, especially if you have sluggish habits where you are not moving around a lot, like sitting in front of the TV.

#3 It Creates Better Habits

It creates better habits for us, this is linked to the second benefit. Creating healthy habits is essential for a good life. Healthy habits create a good life, it creates a happy life, and, creating good habits creates a productive life.

It stops us from wasting time, especially wasting time doing time wasting things, such as watching too much TV throughout the day. When we become more fit, we realize how things like wasting time in front of the TV are.

#4 We Sleep Better

When we are actively getting fit and doing regular exercise, then we sleep better at night.

This is because, when we are exercising, we are getting rid of excess energy. Too much energy, and not burning that energy off, is a reason why we can fail to go to sleep at night.

#5 Becoming Happier

When we exercise, we become happier. This is because, when we exercise, we release a chemical called dopamine in our body. The dopamine is responsible for releasing feel-good chemicals into the body. Therefore, if you are looking to become happier, exercise more frequently and it will help you to become happier!

#6 You Will Live Longer

If you exercise frequently, then you will be living longer. Exercising and creating a fit lifestyle has been proven to increase your lifespan. You will be living longer.

This makes sense. Because when you are living to become fit and exercising, you are making your body and your mind healthier. You are creating a fit body and a healthy mind.

You are also likely eating healthier, than if you weren't exercising or getting fit. Eating healthier also increases the chances of a longer life. When you are fuelling your body with healthy foods and healthy drinks, you are looking after your body. Which means, your body is likely to live longer.

Exercising frequently means that you are looking after yourself. As you are looking after yourself, you are making sure that your odds of living longer increase a lot.

#7 Prevent Gaining Weight and Getting Obese

Getting fit prevents you from gaining weight and getting obese. No one likes to be overweight, or obese. Therefore, it's an excellent idea to get fit, if you want to prevent gaining weight or if you want to prevent getting obese.

For some people, they choose to take up fitness as a way to lose weight. Losing weight through fitness is one of the best ways to lose weight, you should also lose weight through healthy eating. A good diet will also help you lose weight, not just exercise.

The best way is to try and prevent gaining weight, or becoming obese. If you prevent weight gain or obesity, then you won't have to work hard to work all of that fat off. It's also good to reduce your stress, as stress can also help you gain weight.

#8 Excercise Prevents Stress

Excercise will help you to prevent stress. It's partly to do with the chemicals which are released into your body; they help you to feel better. But, it also helps give you a focus, something to focus your mind on. When we have stress, we are focusing on something unpleasant to us.

If we want to stop focusing on that thing which makes us unpleasant, then having a different focus can help a lot. Excercise gives us a different focus. It helps us to stop thinking about our problems. Instead, we start focusing on the exercise at hand, we start to focus on getting fit and how we are doing in our pursuit to get fit. All your mind needs is that distraction away from your problems, if you want to reduce stress.

#9 Reducing Anxiety

Stress is quite similar to anxiety when we exercise, it helps us to reduce and stop our anxiety.

The exercise gives us something to focus on. It gives us a distraction from our anxiety and the things that make us anxious. Sometimes, all you need is a distraction, something to focus on which is different from your anxiety. All that is needed for you, is a focus away from what is causing you anxiety - that focus can and should be exercise for you!

#10 Feeling Good

Finally, exercise will leave you feeling good overall. When you come out of doing exercise, you will feel tired after it, but, you will also feel good after it!

That is probably the best benefit of exercise. We all want to feel good, and exercise allows us to feel good. So, why not give it a try!

Having a gym work out plan

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Having a gym work out plan, is a good way to get the very best out of the gym. Here, we are going to give you some tips, on how you can create a gym work out plan. First, decide on how long you want to create your gym work out plan. Do you want to create it for a week? A month? Or, perhaps you want to create a plan for longer than this. Deciding a plan is essential if you want to create a plan. You can't create a plan without knowing how long the plan is going to last for. It's best to create a plan which lasts for around a week, or around a month. That way, you can change it around once the time has passed - it keeps things fresh and interesting.

#2 Decide What You Want To Do

Decide what you want to do with your fitness. What types of fitness do you want to do? Do you want to go to the gym? Do you want to take up fitness classes? Dance classes? Or, yoga classes? Perhaps you even want to do swimming or sports? The good thing is, you don't need to do one thing, just to get fit. Try and mix it up and do different types of things. You could do something for this throughout the week -

Monday - Walk for an hour at the gym/combined with cycling at the gym

Tuesday - Go to a fitness class at the gym

Wednesday - Take a break

Thursday - Walk for an hour at a gym running machine/combined with cycling

Friday - Take up a sport at the gym

Saturday - Go for a swim at the gym

Sunday - Take a break

That's an excellent example of what you can do, for the fitness part of your plan. Some plans have you working out and doing exercises every day. Taking a break in between is important. There is such a thing as too much exercise. Overworking yourself with exercise is as bad as no exercise.

It's important to give your body a rest. To let it have a break and wind down. Your body needs that rest time, it needs time off. It's the same with anything else. If you didn't have time off work, then you would overwork yourself and exhaust yourself. Eventually, your mental and physical health would deteriorate, not benefit. It's the same thing for when you exercise.

#3 Decide On A Membership

Once you have decided on what kind of gym plan you want to create, then you should decide whether or not to get a gym membership. Getting a gym membership will give you many benefits, so it is better to get a membership than going without one. For a start, going without a gym membership will cost you more in the long run, if you are going to the gym frequently.

Taking up a gym membership will cost less, but it depends on the gym membership that you get. There are many different types of gym memberships. You have to decide on what the best type of gym membership you want. It will also depend on where you are going to the gym, as different gyms will have different types of memberships and prices.

There are similar types of gym memberships, even if there are different prices for these memberships. Here are some of the most common types of gym memberships that you can get:

One Month

The one-month membership lasts a month. It can be a great one to take up if you aren't sure that the gym is right for you. It gives you long enough. Usually, you can cancel these memberships at any time, so you don't need to worry about taking on a year-long membership.

What you need to watch out for, is the small print. Sometimes with these types of contracts, they will role on if they are not cancelled. In other words, if you don't cancel after the month, you will still be paying. You can cancel at any time, but, you need to cancel it yourself - kinda like Netflix!

Six-Months

The next membership you can get is a membership which lasts for six months. Usually, they are not allowed to be cancelled, and you have to pay for them upfront. However, this membership works out cheaper than getting six monthly memberships. Longer memberships work out cheaper.

The advantage of this is, it works out cheaper for you. Another advantage is, is that it gives you longer to decide if the gym is really for you and whether or not you like it. Maybe one month isn't long enough for you to decide, so six months work out between a one-month membership and a yearly one.

Yearly Memberships

A yearly membership gives you access to the whole gym for a year. But, you have to pay for the yearly membership upfront, and you will be taking on a commitment for a year.

This is alright if you know that you are going to use the membership for a year, as it will go to good use. However, if you are not sure about whether or not you will use a gym membership for the whole year, then you should probably take a membership out for a month, and then decide if you want to take a year membership out. That way you will be sure you will be using the membership throughout the coming year.

Family Memberships

young female athlete doing a box jump at the box crossfit - focus on the woman

Lastly, a family membership could be an alternative membership to all of the memberships above. If you are going to be taking all of the family to the gym, or, all of the family want to use the gym, then you should get a gym membership.

A family membership will cover the whole family, and it works out cheaper than taking out individual memberships. The family membership also gets the whole family fit and healthy!

Choosing to get a fitness trainer to get fit

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Choosing to get a fitness trainer to get fit, can be an excellent step to acquiring a great level of fitness and health. There are many benefits to hiring a fitness trainer. Getting a fitness trainer will give you many benefits that you wouldn't have without a fitness trainer. So, let's start with those benefits of what you can gain by getting a fitness trainer for your health. By getting a fitness trainer, you will be getting a trainer who will give you proper fitness training, as they have been trained.

With being trained, the fitness trainer knows what they are doing. This is important, you want someone who knows what they are doing. It will avoid any injuries. It will also help you to train in the right way - training which is effective to your health and body. This is important if you want to tone your body.

If you want to tone your body, and you want to lose weight, you should try and get a fitness trainer. Taking part in fitness isn't the important part when losing weight, or toning your body, taking part in the right fitness exercises, is the best way to tone your body and lose weight.

#2 Knowing What To Do

Having a fitness trainer will give you knowledge of what to do. Knowing what to do to achieve your desired goals can be difficult if you don't know how to start or what to do.

By employing a fitness trainer, they will help you to work on the areas that you need to, in an effective way. Say you want to lose weight in your stomach. Your fitness trainer will be able to do exercises which work on shedding weight off your body. They will also be able to give you advice on what sorts of exercise work, and what you should eat and drink to lose weight.

#3 Eating And Drinking Advice

A fitness trainer can give you expert advice on what to eat and drink, to become fit and healthy. To get fit and healthy, taking up exercise and doing that exercise on a frequent basis, is only part of the story. The other part of the story is to take up healthy eating and drinking habits. Doing exercise, or fitness, without healthy eating and drinking, is doing health and fitness in a half-hearted way.

Consuming healthy foods and drinks is something that is equally as important as doing frequent exercises. It's not that you can't or shouldn't eat the odd takeaway or sugary foods. it's just that these foods should consist of your main diet. If they are, try and change it into a more healthy diet, otherwise, your training and exercising is a waste of time.

This is something that a fitness trainer will tell you.

The main reason why our bodies become unhealthy, and overweight, is because we eat junk food, and drink junk food. These things put on weight in us. They make our bodies look unhealthy and they make our bodies feel unhealthy. What you put in your body matters. So, if you want to get fit and healthy, put some good things into your body - healthy things.

Getting a fitness trainer, will help you to create the perfect diet. A diet where you are eating and drinking the right foods and drinks. They will help give you tips on what is best to eat and drink, and also, what is best to avoid when it comes to food and drink. A personal trainer is beneficial, because, not only do they give you exercise, but they also give you a good diet plan.

#4 Solving Body And Health Problems

Although you should always make a professional doctor or nurse your first port of call when you have health problems, a fitness trainer can be helpful. They can be of an additional help.

Health trainers can help you with many help problems. Specifically when it comes to things such as back pain, or posture problems. Sometimes the reason for back pain is a minor issue, which can easily be resolved, such as sitting correctly. Back pain can come about because you are not sitting upright or in the correct way. Things like slouching for long periods of time can cause back pain.

Correcting your posture can be a way to not just eliminate things such as back pain, but avoid that pain altogether. Having the correct posture is essential for your health. The correct posture is essential for your health, not only because it stops the pain. But it also stops the body from resting in awkward positions permanently. And, it helps the blood pump around your body in a normal way - that is needed for a healthy body.

A personal trainer will help you with your posture. they will work with you to help you achieve good posture. It's not just about sitting upright, it applies to your body. This can have benefits outwith body benefits. It can help you gain confidence, it will help you look confident, and good posture comes in handy for all sorts of things in life, like securing a job.

#5 Dedicate Time

Finally, having a personal trainer will give you dedicated time. The time spent with you will be solely for you, rather than a whole class or gym full of people. This means that you are paying for someone who will be spending time solely on you, to get you fit and healthy. This has many benefits.

You won't be waiting around for a fitness teacher in a class, or an instructor at a gym, while you wait for them to attend you. That can be annoying, right? Instead, you will have a full or, or however long you hire an instructor for, to divide all of their attention on you. Pretty great, right?

A fitness trainer is well worth the money!

Create a successful fitness Plan

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Creating a fitness plan is an excellent way for you to get involved in fitness. Without a fitness plan, you might not get down what you want and need to get done. What you want and need to get down, is most likely to get fit and get healthy. Getting fit and healthy will be your main goals, but, knowing how to get fit and healthy, is another thing. A fitness plan gives you a good way of getting fit and healthy. It gives you the opportunity of knowing where you are going, knowing what you want to get out of fitness and of your health, and also knowing how long it will take you to achieve your goals.

Like everything else in life, if we don't make up a fitness plan, then we won't get very far. This is because it's very different from having a dream or a wish, to having a plan for that dream and wish. When you have a plan, you know the how, where and when answers - the important answers.

Creating a fitness plan is a great way to achieve your fitness goals. There are several things you can fit into your fitness plan. Here we are going to look at the things that you can put into your fitness plan, to help you achieve those goals.

#1 Create A Timeline

Create a timeline for your fitness goals, is the first major step to achieving those fitness goals. If you are looking to achieve a certain fitness goal, such as losing weight, or toning your body, then think about when you want to do that for? Is there a specific reason why you want to lose weight or tone your body? Perhaps you are going on holiday and want to look good? Or, you are getting married, and want to look good on your wedding day?

Whatever the reason for your fitness goals, set a timeline for it. Timelines are very effective. They give you a set date for when you want to achieve the goal. That makes it much more realistic that you will achieve it. Think of when you don't have a goal. You will tend to say to yourself, 'I will lose weight tomorrow', 'I will take up a gym membership, or fitness class....someday', but that day never does, does it?

When we don't set timelines for our fitness goals, we just keep putting off those fitness goals. This is why creating goals for fitness is so important for you!

#2 How Are You Going To Achieve It?

How are you going to achieve these fitness goals? What type of exercise are you going to do? What is your diet going to be like? You should plan to change your diet, and take up some form of fitness, so you can achieve your fitness goals.

The best way to get fit with fitness is to choose something that you like to do. If you choose something you like to do, you will stick with it, and it won't be boring. You don't have to go to the gym to get fit. You could take up a sport, fitness class, or dance class....fitness can be fun too!

The same sort of idea is applied to changing your diet. Try and change your diet to foods and drinks that you like, rather than foods and drinks you are only taking to get fit. There are always healthy alternatives out there for our foods and drinks. Substituting your foods and drinks for healthier options is one way to do it. Another way to do it is to eat healthier foods that you actually do like.

There's probably healthy foods that you already like, such as fruits and vegetables. Try and eat more of them, and less of the unhealthy foods. Try and make different recipes for them, this keeps your food interesting and saves you from boredom of your foods. Like getting fit, healthy eating doesn't have to be boring; it's how you approach it that matters.

#3 Drink More Water

Drink more water with your food. Most foods and drinks have unnecessary things which are added to them which are unhealthy for us, like sugar. However, water remains pure in that sense, it's the only thing that remains un-tampered.

Drinking more water will give you a lot of health benefits, both for your mind and body. It keeps you hydrated, it keeps your skin looking young and fresh, and it keeps you healthy!

#4 Create The Plan

Now that you know the main ways of how to achieve and create your fitness plan, you should now actually create the fitness plan. This is the easy and fun bit. By now, you've done all the hard work, like finding your exercise or fitness activity, knowing what you are going to eat and drink and knowing when and how you are going to achieve it.

All you need to do know is create a weekly plan. Find time throughout your week of when you are going to exercise. You should do at least two forms of exercise throughout the week. Try and do one sometimes at the start of the week, and sometimes at the end of the week, that gives you enough time in between your exercises.

Then, plan your meals for throughout the week. What are you going to have each day? Plan something for your breakfast, your lunches and your dinners throughout the week for each day. Then, plan some snacks in between them. You are allowed to have snacks too, you just have to try and make them more healthy than the unhealthy snacks you may have eaten.

Creating a diet plan is easy and fun. More importantly, it's a great way to help you achieve your fitness goals. It will help you to achieve your fitness and health goals, no matter what your fitness and health goals are. Good luck!

Fat Burning Workouts

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The aim of fat burning workouts is to burn off fat which has accumulated in the body. It's not just about burning off any fat, it is about burning off excessive fat. Usually, fat burning workouts burn off excessive fat which no one no one wants. The fat is a result of either obesity or being a little overweight in certain areas of the body. We say certain areas because sometimes the fat only accumulates in some parts of the body. For example, usually fat accumulates more in the stomach, than any other part of the body, if a person puts on weight. Which results in people looking for fat burning workouts which work on burning off the excess fat which is in the belly area.

What can be said, is that prevention is better than cure. Being fit and taking part in some form of exercise or fitness, is better than putting on weight, and then working hard to get that weight back off again. Instead, you could avoid putting that weight on by doing a few basic and simple things.

How Do You Avoid Gaining Weight?

To avoid gaining weight, you should do a collection of things. The first thing that you should be doing to avoid putting on weight, is to exercise. Exercising is one of the best ways to avoid putting on the way, and working that weight off.

There are many ways that you can exercise, there are many fat burning exercises. These fat burning exercises include exercises which are outdoor exercises. Such as, walking, running, jogging and cycling a bike. Doing any of these forms of exercises, will not only have you exercising and getting fit, it will also give you mental health benefits.

Taking time outside is great for your mental health. Especially if you take time out near nature. Such as a forest, a park or near an ocean. If you live beside any of these, then it's a good idea to do your running, walking or jogging there, as it will help give you a healthy mind, and increase happiness levels.

Nature has been proven to boost both mental health, and happiness levels. It has been found that those who spend time outside in nature, are both healthier and happier. Therefore, why not take your exercise outdoors, and get two benefits for the price of doing the same thing.

If going outdoors isn't your thing, then there are plenty of fat burning workouts that you can do while indoors. One of the main ways to workout and burn fat off while indoors, is to go to the gym. The gym is an excellent way to work off fat, and tone that body. There is equipment in the gym to work on all aspects of your body - and not just some aspects.

At the gym, you can burn off fat in your legs, your arms and your stomach. You can do this by using things like weights, the rowing machines, or the bike and walking machines. Collectively using some of these during a gym session, works as a great fat burning workout. Doing this once or twice a week will result in you seeing fantastic results in your body!

Another excellent way to burn fat off in your body is by doing a fitness class. There is a wide variety of fitness classes which you can do - which makes fitness even more appealing, as you can take part in a fitness class which suits your likes and interests. One of the most common ways is either through aerobics classes or dance classes.

Both aerobics classes and dance classes, work on burning off the fat in your body in a fun and energetic way. These types of exercises are fun and uplifting, they don't even feel as if you are doing exercise. It feels like you are having more fun, rather than being concerned about losing weight, or what your weight is, which makes these two forms of fitness very appealing.

Aerobics and dance are two of the most popular fitness classes for women. They are so popular that you will find these classes in most major fitness centre. There is a style for everyone when it comes to these two forms of fitness. Go to your local fitness centre and take a few classes in them, try different styles and see which ones you like. Fitness doesn't need to be boring!

Doing one of these classes will see you burn off a lot of calories. It is an effective way to burn off fat and get rid of that excessive fat that you do not want. It also helps to tone the body, and make it beach body ready - perfect if you are looking to go on holiday, or for that special occasion, such as a wedding.

Lastly, but by no means least, a final fat burning working, is by going swimming. Swimming is often overlooked sadly when it comes to losing weight, but it is a fantastic way to lose weight. Swimming requires a lot of energy, and because of that, you will be burning a lot of energy, and therefore, burning off a lot of calories. Making swimming the perfect fat burning workout.

You could do swimming in two ways. Either you can go to swimming classes, or, if you prefer, you can just go swimming alone, which means you can exercise at your own time and pace. Going to swimming for an hour a week, and doing different swimming strokes, is a good way to start with swimming. Swimming is also a fund and unique way to help you to lose weight, and tone up that body. It's a form of exercise which should be overlooked!

These are some of the best fat burning exercises out there, that you can either try or take them up as hobby. Stick with them, and see the fantastic results that it gives you.

Fitness Shop

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There are many things that you need to do to take part in fitness. This includes things such as having a healthy body and mind. While also having a healthy diet, which makes you and your body healthier. However, there is also one other thing that you need to take part in fitness. And that is the right clothing. Without the correct clothing, you can not take part in fitness. Doing exercises requires you to have clothing which is suitable for fitness. This includes things such as having flexible clothing. Flexible clothing is essential when you are exercise. Why? There are several reasons as to why flexible clothing is essential for exercise. This includes the flexible clothing allowing you to move about. You are going to be moving about a lot while exercising, you will be stretching a lot. Therefore, you are going to need clothing which is suitable for that.

You can't do exercises in things such as jeans, for example. Or, you can't do exercise in tight clothes, unless it is lycra, like yoga pants. Clothing like yoga pants allow you to breath; it allows the skin to breathe - which is essential for fitness. It also helps to consume sweat while you are exercising, rather than having that sweat become visible. That's why lycra is often used.

Flexible clothing is also essential while you are exercising because it gives you enough room to stretch. You can't really stretch without having clothes which are flexible, you need that flexible clothing to stretch. This is especially true for things such as aerobics and dance classes; where stretching is always part of your exercises and classes.

Clothing is not the only thing that you need to wear when you are doing fitness or exercise. You also need other things. These other things specifically include things like fitness and exercise footwear, and headwear, if you need or want headwear. Headwear isn't always a requirement, however, footwear is - it is essential that you wear the correct footwear.

Buying the correct footwear for fitness is best done at a fitness shop. They will have a wide variety of different styles of footwear that you can buy. This includes footwear for sports, footwear for aerobics and dance classes, and even footwear for yoga - for yoga you can buy footwear which is lighter than other types of fitness footwear. Lighter footwear for yoga makes it easier for you to do yoga, however, for many people, footwear is not a requirement for yoga.

Fitness clothes and footwear is not the only thing that you can buy at the fitness shop, you can also buy fitness equipment. If you need to buy fitness equipment, then buying that equipment at a fitness shop, is the best place to buy it. This is because fitness shops have the best quality of fitness equipment, their equipment is professionally made and ready, which makes it the best. Which is why it is more preferable.

There are various fitness types of equipment that you can buy at these stores. This includes gym equipment. At these type of shops, you will usually find every type of gym equipment that you can imagine, from weights to running machines you are looking to create your mini gym in your home, the try and buy the equipment from a fitness shop.

Sometimes you can even get special deals and packages at these stores, which means that you can buy equipment, and it will work out cheaper. There is more to buy from these stores than gym equipment though when it comes to equipment, such as equipment.

No matter what sport you are trying to purchase your equipment for, the best place to go, is a fitness store. Fitness shops will have equipment for the most popular sports. These sports include tennis, football and swimming. You will get everything you need, from balls, rackets, to footwear, clothing, and swimwear, to swimming equipment.

When it comes to sports like swimming, conventional, all-round sports stores, can be lacking in swimming stuff. They do have swimming stuff, but usually, it is very limited and basic. If swimming is your store, try and go to a fitness shop. Usually, they are bigger and have a wide variety of stuff.

Many of the biggest stores are not on the high street when it comes to fitness, but actually on the internet. You will find some exercises fitness stores online. One of the best fitness stores that you will find online, is called Powerhouse Fitness.

Powerhouse Fitness offers you an excellent range of cardio and fitness equipment. From running machines to cycling machines, it has a different variety of products which are of excellent value. You can also buy rowing machines, something which you don't find in conventional sports stores. If you are looking for a rowing machine, check Powerhouse Fitness out, it has an excellent range of rowing machines.

You can also buy fitness accessories, look up training and get products on nutrition. The products on nutrition are varied. You can buy nutritional snacks, such as protein bars. Or, you can buy power which strengthens your muscles. And finally, you can buy things such as vitamins and minerals.

To find more products on fitness activities which include swimming, or watersports, you can check out fitness shops which are specifically created for swimming. There are shops which are specifically created for both, especially when it comes to some. Although fitness shops can be a create place to find some stuff on swimming, swimming shops are better, as they have a larger variety of products.

In conclusion, if you are looking to get fit and healthy, if you are looking for fitness gear, or, if you are looking for fitness equipment, then you should check out a fitness shop. Fitness shops offer you the best quality of stuff out there!

Excercise Videos

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Excercise videos are an excellent way to get fit and healthy. If you have access to the internet, then you are lucky - you have an amazing access to exercise videos. There is more information at our fingertips now, than ever before, and that includes with exercise and fitness. There are different types of exercise and fitness videos that you can watch. They range from beginner, intermediate and professional. You could work your way up from a beginner and build on that. There is also exercise videos which are available for adults, children, and also ones suited and created for women and children. You can either purchase these as a DVD or watch them and take part in them online.

Online is better, because you have access to so much, and can access this for free if you have an internet connection. Whereas, if you just buy a DVD, then you will probably get bored of it, as you would be doing the same fitness routines again and again.

One of the best places that you can get exercise videos from, is the NHS UK website. They have a total of 24 fitness videos, which are professionally created. Not only are they created with fitness in mind, but also health and nutrition in mind, which makes these videos of excellent quality.

There is a range of different styles that this website has for you. This includes aerobics, pilates and yoga. You could try each of them, and see which ones you like. These videos are all created by professional instructors, so you will not need to worry about the advice and routines given.

When you are going to do exercise, from exercise videos online, you should check to see who is giving them. Anyone can upload and create content on the web, but not everyone is qualified to do so! You should try and do videos which have been created by a professional who knows what they are doing. This will mean that you get the right exercise. This will prevent you from stumbling upon an injury in the future.

Another health-related website which gives you access to exercise videos is a website called WebMD. The aim of their fitness videos is to give you easy access to exercise videos from your own home. This means that you don't have to worry about going to the gym, and the stress it can cause.

Some people don't like the thought of going to the gym, especially if they haven't been working out for a while. Going to the gym means that you have to workout in front of other people. If you'd rather workout from home, then try an exercise video, as it's an excellent alternative to the gym.

Back to the WebMD website. The great thing about their exercise videos is that their videos are aimed at beginners. So, it doesn't really matter what your level of fitness is, with the WebMD's fitness videos, you can take part in them and get the most out of them. If you are a beginner, then head on over to their website - they have up to 23 different fitness videos.

There is also the option of trying YouTube for fitness videos. Youtube is a massive platform, they literally have billions of views from around the World. This includes fitness videos, was millions of YouTubers have viewed fitness videos. Therefore, it's a great place to start, if you don't know where to start.

YouTube has a fantastic range of fitness videos. This includes from individuals who are fitness, or yoga instructors. To fitness groups, such as Zumba. Zumba is one of the best places on YouTube to get fitness videos - they are always uploading new videos on a consistent basis. Which means that you will never get bored, as you can always do new routines - from the comfort of your own home - which is a winner, as you don't need to pay for Zumba classes, you get it for free.

Lastly, there are many different websites that you can get exercise videos from. The list is endless on where you can get fitness videos from, just a quick Google search will show you that. Just be careful though. You want to do videos which are made by people who know what they are doing.

If you get people who know what they are doing, then you get the right exercise, and you also prevent any injuries from occurring. It's best to have a look around on their page, see what information you can get. Usually, professionals can be found on their fitness training website. For example, Zumba lists their instructors on their website. So, if someone claims to be a Zumba instructor, you can double check it on Zumba's website.

There are many benefits to using fitness videos. One of those benefits is that you can do it from the comfort of your own home. This means that you can fit it around your life, and do your exercise at a time when it suits you, rather than fitting your time around to suit an instructor. Another benefit of using a fitness video is that it isn't costly.

Going to fitness classes can be costly, especially if you are doing them several times throughout the week. However, if you choose to do your exercise with a video, then you will save yourself money, this is especially true if you are using the videos online. This is great for people who can't always afford to go to fitness classes, such as students, who may not have the money.

The drawbacks of fitness videos are that you don't get that interaction with your instructor, or other people. Having that interaction with your instructor is a great thing to have, it means you can ask questions to your instructor. Also, you can't socialize with other people if you use a video.

There are both pros and cons to using a fitness video.

Personal Training Qualification

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There are many benefits to having a personal training qualification; it's a worthwhile avenue to pursue. The rewards you get from a personal training qualification, are both professional and personal. These are some of the professional benefits and personal benefits that you can achieve while pursuing a personal training qualification. The professional benefits of pursuing a personal training qualification are more obvious. You will get training towards your chosen fitness activity. This will enable you to become qualified in your chosen fitness qualification.

It depends on what you want to do with fitness. Some careers in fitness will require you to have a qualification, while other careers in fitness, won't require you to have a qualification in fitness. Hoit's going to be more advantageous to get a qualification. This is because your CV will stand out from competition from others applying for the job.

A qualification in this field demonstrates to the employer many things. It shows that you are fit enough and able enough to do the job. It also shows that you are trained for the job. Because you are trained for the job, it shows that you have the necessary skills to deal with the job, and the people you will be working with. Therefore, getting a personal training qualification, if you want to work in the fitness industry, is an excellent move for you to make.

The Personal Benefits

There are also many personal benefits that you can gain if you take up a personal training qualification. The personal benefits that you will gain, are things such as increased levels of fitness, health and confidence.

It will work exercise on making you more fit and healthy. We all acquire to be fit and healthy, but not everyone carries out an intention. Taking up this kind of qualification will motivate you to get fit, as you will be forcing yourself to get fit.

What Qualifications Are There?

There are several personal training qualifications that you can obtain. It depends on what you want to do, and what kind of fitness career that you want to have. We've chosen some of the most popular fitness training qualifications that you can obtain.

Gym Instructor

One of the most popular personal training qualifications out there is the gym instructor training. Gym instructor training is a widely accessible qualification. There are numerous places where you can qualify as a gym instructor, through this course. If you are going to go for any fitness personal training courses, then this should be the one for you. This is because of the benefits it gives you.

The benefits it gives you is job accessibility. Jobs as a gym instructor are plentiful, there are always jobs as a gym instructor out there. This means that you will not have to worry about seeking employment. Compared to other areas in fitness, gym instructors have a great access to jobs.

This, of course, means that the competition is fiercer. However, with the right skills, determination and hard work, you will never be out of a job as a gym instructor. Unlike most fitness professions, gym instructors are usually not self-employed, they work for an employer, which offers steady work.

Although self-employment is great, it doesn't offer the same job security. Also a self-employed individual, you will need to do all of the work, that includes promoting your business and making it stand out from all the other your. You have to stand out if you are going to survive as a business.

Fitness Instructor and Personal Trainer

If you want your options to be more open, then taking a diploma to qualify as a fitness instructor and personal trainer, is the way to go. This qualification gives you the skills you need to be both a fitness instructor and a personal trainer.

As it gives you the qualifications to be both a fitness instructor and a personal trainer, then you will be given yourself the option of various career paths. Which includes qualifying as an instructor and as a trainer. If you want to have a career path which is more diverse, then, this is the qualification for you!

One place that you can find this qualification, and qualifications like this, is through a website called the trainingroom.com

With this website, you have access to various fitness courses. Two of these courses are personal fitness training courses. One of these personal training fitness courses is a full-time course. The other personal training fitness course is a part-time course. Therefore, no matter what you are doing, you can fit one of these courses around your life. A part-time course as a personal fitness instructor is especially good for that.

This offers the course flexibility. The course offers other areas where it is flexible, which makes it an attractive course to do if you want to be a personal trainer in the future. This includes being able to do the course outside work hours. The course is typically available for doing on weekday nights and weekends.

There is also the option of doing the course online. If you can make the course because you have a busy work and family life, then the online option is something that you can do. The online course gives you the option of doing the course anywhere, at any time. This gives you the flexibility to do the course at home when you have a few hours to spare during the week.

Why Personal Training?

There are many good reasons to become a personal trainer. If you are a people person and want to help people get the best out of their life through fitness and health, then taking up a career as a personal trainer is an excellent way to do that.

Not only can you change your own life while you are a personal trainer, you can also change the lives of other people, and there is no greater reward!

Sports school

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There are many advantages of going to a sports school. Going to a sports school is a great idea for those of you who want to get fit and healthy, or, looking for a way to get your child or children fit and healthy. It offers a professional approach to getting fit and healthy. With the additional bonus of training in sports. So, what exactly is a sports school? Sports schools are usually a place that children go to, to receive an education in sports. However, adults can also go to a type of sports school, if they choose to study sports in higher education. There are sports schools which are part of many major universities. And, there are individual sports universities, which are specifically designed for sports education.

Sports schools mainly focus on sports. The main focus is usually on sports education. This will be on things such as training for sports, or a specific sport. And also, learning about physiology and the inner workings of the body. Such an education is given so that people prevent themselves from having an injury while training for sports.

Sports schools are more common in countries such as Russia and China. They are not as common in Western countries. In most Western countries, children will receive an education, sports is part of that curriculum of education, but not the sole focus. There are also other subjects taught, which are seen as more important, such as English, Maths and Science.

In Western countries, if people want to focus their education on solely sports, then they will have to wait until they are at least 16. At that age, children can go on to higher education, to learn about sports more in-depth. They can either go to sports school in higher education to train to teach sports at a school. Or, they can go there to train in sports to be a professional at the sport.

In countries like China and Russia, people are given the opportunity to go to sports school so that they can train from a young age. They can train from a young age specifically for major sporting events such as the Olympics.

Is Sports School Advantageous?

Sports schools are advantageous if you want to become a professional Olympian. Or, if your child wants to become a professional Olympian. Most Olympians are young and train from a young age in their chosen field of sport. Therefore, it's far more advantageous to train from a young age, if you want to become a professional. But only really if you want to become a professional.

If you are not really looking to become a professional athlete, then, it doesn't really matter if you train from a young age. As long as you are keeping fit and healthy in your younger years, training later on at higher education, is okay.

If you are looking to study at a sports school at university to become a sports teacher, it's better to go to a university, than to a sports school. For most countries, it's mandatory that you have a degree from a university in sport if you want to become a sports teacher.   is because studying at a university, specifically for that qualification, will give you the skills you need.

In other words, it depends on what you want to do. If you are looking for a career as a teacher in sports, then, you will probably need to go to a university. Therefore, an all-around education in other studies is a must. Going to a sports school during your childhood could prevent you from obtaining the qualifications that you need to go to university.

However, if you are not looking to do this, and you are looking to take your career in another direction, then, perhaps it's best to look into another form of education. Such as a sports school. This applies if you have a son or daughter who is looking to have a career as a professional sports athlete.

Another Way

Another way that you can get your children into a sports school, or, if you are young enough yourself to get into a sports school, is to go to seasonal sports schools.

Seasonal sports schools are an excellent alternative to a sports school which is dedicated to an all year round education. This is because you will be getting both a formal education and a sports education. That's a win-win right there! No matter what career path you choose in life, it's always good to have a second plan in place; a backup plan in case the first one doesn't work out.

If you get a formal education and go to a seasonal sports school, then you get a sports school education, and you also get the formal education. You can use the formal education as a fallback plan; something that you can use if the sports education doesn't work out. It's a wise move to make!

Seasonal sports schools can be found in most Western countries. The biggest time for seasonal sports schools is in the Summer. However, it's also very common to have Spring sports schools, around the time of Easter. You can find these schools up and down the country. If you are lucky, you might be living next to one! There are many of them, so there should be easy access to the sports school from wherever you live.

It's a good place to send your child for a variety of reasons. The obvious reason is that they learn sports, and they get fit and have fun while doing it! However, there are other additional things that they gain while going to a sports school. This includes things such as confidence building skills, working in a team with other people, making friends and socializing.

It's a great place to send your kid!

Shape Magazine

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Shape Magazine is an excellent place for you to go to find information on a whole hose of fitness and health-related stuff. The things that you can find in Shape Magazine are celebrity fitness regimes and routines, weight loss help and tips, healthy diet tips, healthy eating tips, fitness and lifestyle. It's a magazine which offers a lot to its readers. Right now, Shape Magazine has, even more, to offer, because it is the New Year and it is offering tips and advice for things like health and fitness, for your year ahead. Starting the New Year in a positive, productive and healthy way, is essential if you want to carry that on and do it for the rest of the year.

There is a new, helpful, post that they have in their magazine right now. That post is called the 30-day cleansing challenge. The 30-day cleansing challenge runs for 30 days, and its aim is to help you cleanse your body of a harmful diet. It also prepares your body for a new diet and the New Year.

All the hard work is done for you with this cleansing diet, all you need to do is follow it through and take part in it. Everything about the diet and what you need to do for this diet is already mapped out ahead of you. Therefore, there is no need to worry about preparing for it. There is a 30-day calendar in the post, you could either save this or print it off.

The 30-day calendar gives you a diet to follow each day, for the 30 days of the month you chose to do the diet. You can start the diet at any time you choose. The first few weeks are the easiest part, as it is all about preparation - it helps you to prepare for your diet and clean your old diet out.

If you are going to do this diet to cleanse yourself, a better way to start off this diet is to finish off the food you already have. Instead of it going to waste. As you are waiting for your food to run out, you can plan your diet and then, once you have finished this, you can stock up your cupboards, fridge and freezer, with these new foods that you are going to consume for your diet. You can also plan your meals at this stage.

The next three weeks is really the diet itself. You will be following some rules of the diet with this diet plan. Stick it up somewhere you can see it in your kitchen, so you can remember. If you can't print it out, writing it down is a good alternative. Then, stick it in a cupboard or in the fridge, that way you are reminded to follow the diet throughout the month.

Not only does the Shape Magazine website give you a calendar, it gives you a step-by-step guide of how you can do this diet to perfection. So, get on over to their website, and have a look! This is not the only benefit of using the Shape Magazine, as we have said before, there is much that this excellent magazine has to offer for you.

If you are looking to change your diet, then you should have a look at the healthy eating and weight loss section. There, you will get things like tips on healthy eating, new recipes for you to try out, diet tips, eating plans and nutritional advice. There are tons of articles and videos in this section, you should take advantage of them, and work them towards your advantage!

Weight loss is partially about diet, so, there might be a bit of an overlap with the information. But, there are also some unique things within this section. In the weight loss section, you will get articles and videos about things such as, tips about your diet, diet plans, weight loss tips and weight loss plans. It's worthwhile to check this out if you are looking for a way to lose weight. It has a ton of great information to offer you.

Something a bit different to weight loss, the Shape Magazine also offers you the chance to get some fantastic fitness information and tips. You will get tons of articles and videos which offer you information about things such as; fitness tips, training plans, workout routines, fitness goals, workout trends, free fitness videos and, additional things like good music to listen to, as well as the right gear to wear.

Shape Magazine also helps you in other areas of your life. It focuses on things such as love, relationships, having a happy and fulfilling life. All of these things are essential if you are to be happy and fit. A healthy and happy lifestyle is essential for you to be happy and healthy, as well as fit.

Finally, we are going to look at celebrities, as that is the final section that Shape Magazine has to offer. With this section, you will get celebrity fitness tips, celebrity lifestyle and weight loss tips, and, things such as beauty secrets and health advice.

You will also get things like celebrity news if you are interested in that sort of stuff.

The Shape Magazine offers you a great bargain. It's worth the money to purchase this magazine. Think of it as an investment. It's a purchase which will be investing in your future and present self. It's something which will be making your life and your lifestyle better and more positive, which makes this magazine well worth the purchase.

In conclusion, this magazine has a lot to offer you. Particularly when it comes to things like health and fitness. It will give you a lot of tips and guidance over health and fitness. It will also give you tips on things such as lifestyle. Create an all-round perfect lifestyle, and head on over to Shape Magazine!

What’s So Great About Snap Fitness?

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It seems like more and more people are getting into the fitness game these days and trust us when we say that nothing makes us happier than seeing people take their health seriously. One of the questions that we always seem to get asked by new fitness converts is: what gym should I sign up for? While it’s true that there are many gyms to choose from, there are only a handful that we believe to be effective and worth try. One such gym is Snap Fitness, a privately owned and operated fitness chain that was founded by Peter Taunton in 2003. Specializing in smaller fitness gym set ups, Snap Fitness has grown exponentially over the years. Growing alongside it are the number of gym devotees enjoying their services and franchises. But hey, don’t just take our word for it. Check out just a handful of reasons why you should consider getting a Snap Fitness membership.

They’re Practically Everywhere

Despite being one of the smaller fish in the pond, Snap Fitness boasts thousands of locations across the globe. Not only is Snap Fitness represented in 48 of the United States of America, the gym also has locations in countries like the United Kingdom, Canada, New Zealand, Australia, Mexico, India and even the Philippines. The best part is that your membership grants you access to every single Snap Fitness location around the globe without having to shell out any additional cash. While most gyms charge a premium to access multiple branches, Snap Fitness saves you the grief of having to spend even more money just to stay healthy. So whether you’ve got to head out of town for a business trip, visiting relatives in another state, or off to explore a brand new country, you can still keep up with your fitness routine as long as there’s a branch around.

Work Out Anytime You Want (Literally!)

Some people work graveyard shifts, some people can’t even think about squeezing a work out in until after the kids are at school or have been put to bed, and then there are people who just don’t like working out during the busy hours of the day. Luckily (or should we say thankfully) Snap Fitness gyms are open 24-hours a day, 7 days a week. You can forget about being kicked out of the gym at closing time or having to wait for a late gym attendant to open up club in the early mornings. No matter what your schedule, all you need to do is swipe your key card and you’re well on your way to a great work out.

Snap Fitness Offers Flexible Membership Options

We can’t even begin to count the number of times that people have complained about the long term binding contracts that some gyms require you sign for membership. Some gyms even charge you to end your contract early. We have one word for gyms like this: opportunistic. What we love about Snap Fitness is that instead of committing to a contract, you commit to results. With that in mind, Snap Fitness offers great membership options for those who aren’t quite sure that they want to sign on for 6 months or more. For example, you can opt for a one-month membership plan or a 3-month one. If you want to sign on for longer, you can definitely do that too. Snap Fitness also has great online deals and offer reduced rates for people who refer friends to the gym. One of the plans that we personally love about Snap Fitness is their Family Plan, which is good for 2 adults and 3 minors and offers over a hundred dollars’ worth of savings. Bond with the family and get a great work out in at the same time? Yes, please!

High Quality Equipment and Fantastic Fitness Coaches

If you want to be the best version of you that you want to be, then having the best tools and coaches on hand is definitely a huge help in reaching that goal. Snap Fitness adheres to a high standard when it comes to their gym’s over all atmosphere, equipment and personnel, so you can look forward to a great experience every time you head over for a workout. When it comes to weight machines and other fitness equipment, Snap Fitness uses only the industry’s finest. Coaches and personal trainers are also held to a high standard of excellence, which means you get the top notch training guidance that you need to bring your fitness game to the next level.

There’s No Doubt That They Care

On a more personal note, we love how invested the staff of Snap Fitness gyms are in your health and wellness. They know that everyone has fitness goals and that many seek physical transformations, and while the coaches and staff at Snap Fitness help you accomplish these things, they also pay attention to your emotional health and wellness. You can rely on the staff to get and keep you motivated, and you can bet on world-class support as everyone is there to help you achieve your goals at every step of the way. Whether you’re on a fitness high or can barely get yourself to the gym, you can bet that someone will be willing to help you get out if you ask for it.

They Also Offer Business Opportunities

We’re not surprised at the number of people who fall in love with Snap Fitness. From their top notch equipment to their caring staff, it’s no wonder so many people sign on for long term membership plans. What’s even more awesome about them is that they offer business opportunities to those who are passionate about helping other people get fit and live healthier lives through franchises. Snap Fitness is perfect for an entrepreneur looking for an affordable investment and since Snap Fitness is a proven concept, individuals interested in franchising are looking at a high chance for success. Additionally, Snap Fitness offers world-class support for first time business owners and savvy business owners alike including financing assistance.

10 Awesome Aerobic Exercises to Try at Home

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If you’re trying to live a fitter and healthier lifestyle, chances are you want to accomplish three things in particular: burn belly fat, incinerate calories and lose weight. After all, these are the three things that start your fitness journey and put you on the right track to the body you’ve always wanted. Aerobic exercise is a fantastic way to get your body burning fat because it entails the use of more than one muscle group in the body. Aerobic exercises have also become a staple in weight loss routines because of their potential to use stored fat as fuel during a workout over carbohydrates. Then again, who has time to hit the gym these days? With our busy lives, it’s challenging enough to keep your life together and spend a couple of hours at the gym. So if you’re serious about losing weight but need to keep your workouts doable, give these aerobic exercises a try at home.

Skipping Rope

Jump ropes are humble pieces of equipment that you can take with you anywhere, and they’re a favorite amongst boxers for a reason: they train multiple muscle groups and have you working up a sweat in no time. Skipping rope helps develop stronger quads, glutes, calves and shoulders and also trains cardiovascular endurance. If you’re a beginner to the jump rope, make sure to stand with your feet apart at shoulder width and to keep your arms steady. Use your wrists to swing the rope.

Stair Training

Everybody hates taking the stairs, but if you want to drop pounds, and you’ve got a flight in your home, it’s time to make them your best friend. Stair training targets your calves, glutes, quads and hamstrings, so you can work on developing a stronger lower body while burning major calories. If you keep going up and down a flight of stairs for 10 to 15 minutes at a steady pace, you work on your endurance and give yourself a great warm up too.

Burpees

Yes, yes, we know that burpees are reviled and hated, but your hate for this exercise will quickly turn into love once you fully maximize what they can do for your body. Burpees really give your chest, triceps, hamstrings, quads and deltoids a fantastic work out. You can even add modifications to the exercise by adding a push up into the mix or throwing in a high jump before the next rep. It’s like the exercise that just keeps on giving.

Bear Crawls

This workout will leave you breathless if you do it right. Bear crawls target your triceps and deltoids while requiring some major cardiovascular work. To do a bear crawl, start in plank position with your arms and legs extended then crawl forward in this posture. Keep more weight on your arms than your legs and keep up a steady pace for at least 60 seconds.

Inchworms

This one’s for the stronger folks but beginners are welcome to give a few reps a try. The inch worm works your hamstrings primarily but will really push your arm and core strength to the test as well. Make sure to bend from the waist and to walk your hands forward until you hit a high plank position. From here, you can walk your feet towards your hands and stand before starting your next rep.

High Knees

This is a relatively simple one and is great for beginners. Stand with your feet hip-width apart and then begin to jog in place. Instead of your feet moving backwards toward your glutes, pull your knees to your chest alternatively. Repeat the movements as quickly as you can for 20 seconds. Rest for 10 seconds then go again. You’ll feel the burn in your glutes and quads for stronger and more powerful legs.

Jumping Jacks

You may be rolling your eyes at this one but jumping jacks are great compound aerobic exercises to add to your regular routine or your circuits. They’re great for warming up your body safely as well and will get your heartrate up before you know it. In terms of muscle groups, jumping jacks target your laterals, deltoids, glutes and your calves for a head to toe work out.

Plank Jacks

Ever heard of doing jumping jacks on all fours? Say hello to plank jacks. This aerobic exercise targets glutes, hamstrings and hips while also giving your core a great work out. Make sure to keep your core tight while you jump your feet apart then together again to get the most out of this exercise. You should also be keeping your hips at the same level all through out and be careful not to jump your feet too far apart or too close together.

Jumping Lunges

This one’s for the more advanced folks out there! If you’re breezing through your lunges these days, you can level up and challenge yourself a lot more by adding a jump to the mix. Jumping lunges blast your quads and hamstrings, plus they’ll have you breathing hard at the end of a set. We do recommend making sure that you’ve already mastered the basic lunge before you start this variation because you’ll need good form to avoid injury. Start in a low lunge before pushing yourself up. Switch feet mid-air and land with opposite feet positioning.

Box Jumps

Here’s another tough one for the folks out there that want a bit more of a challenge out of their aerobic workouts. Box jumps are a great way to tone your hamstrings and glutes and also help your body’s jumping capacity. There’s nothing more satisfying than landing a box jump, especially when your boxes start getting higher and higher. Now we know that not a lot of people have sturdy boxes lying around the house, so if you’re one of these people, you can try this exercise with a bench against the wall. If you’re trying this for the first time, try a box that comes up to mid-calf height.

Fitness Studio Workouts to Try This Year

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Well hello there, 2018! With a new year comes the inevitable desire to become a new you. We’re in complete and total support of this desire too because in this day in age, too many people are swapping healthy lifestyles for ones of convenience and laziness. While nutrition is really the key to a healthy body and mind, regular exercise definitely helps also. Now, if you’re one of those people who get really bored with regular gym workouts, then we encourage you to give fitness studio workouts a shot. Not only are the classes led by certified professionals, it’s also a great way to meet new people and introduce a social element to your workouts. Trust us, you’ll be more likely to commit to a fitness routine if the workouts are more fun for you and if you’ve got a solid support team in addition to that. Without further ado, check out some of our favorite fitness studio workouts that you can try this year.

Burn Fat Through Barre Classes

Have you ever dreamt of becoming a ballerina? If yes, then a barre class might just be the perfect class for you. Barre helps you trim excess fat from your body by targeting your largest muscles. Through focusing on large muscles, you force your body to incinerate more fat since they require more energy to maintain. Additionally, this also increases your body’s metabolic rate, which means increased post-workout fat burn. As an aerobic activity, barre has a ton of fat blasting power, but what a lot of people love about it is the way it dramatically boosts your core strength. Every movement in a barre class requires an engaged core, which means a stronger and tighter mid-section in addition to improved posture and reduced back pain. If you’re new to working out, don’t worry! Barre is great for any fitness level and has modifications to allow those who are just starting out build a sturdy foundation of strength.

Ply Your Way to Fitness at Pilates

There’s a reason why so many people are in love with Pilates. Many men and women have seen their bodies transform right before their eyes with this core strengthening fitness studio workout. Created in the early 1920’s, Pilates was originally a workout designed for men and athletes to develop long lean muscles while building increased abdominal and back strength. We recommend Pilates to people who are looking to prevent injuries and manage back pain, precisely because this exercise targets core muscles. If you think about it, you actually use your core all the time (walking, bending over, sitting up in a chair or even standing up), which makes your core the origin of your strength. Given this, it’s not surprising that Pilates also helps improve your coordination and balance since these physical aspects are managed by your core strength as well.

Jump Your Way to a Fit Body

We’ve always loved spending hours on end on the trampoline as children, so we owe an extreme debt of gratitude to whoever it was that decided to turn jumping on the trampoline into workout. Who knew that a trampoline was such a versatile workout tool? Just half an hour will your heart rate rising and your muscles burning, which means you’re essentially killing two birds with one stone (aka strength training and cardio at the same time). Trampoline workouts are also great for people who suffer from joint problems because it decreases the impact of your movements by up to 40%. If you don’t have joint problems, what does this mean for you? Well, it means that you’ll be able to push your even harder than a regular workout because it’s actually our joints and start to feel pain and fatigue first, not our muscles. Here’s a bonus: trampoline workouts actually improve your performance at other workouts! This is possible because bouncing works the atypical muscles in your body and requires movements that you don’t usually perform in everyday life.

Get Stronger with Power Yoga

Let us start off by telling you now that if you want to relax, practice mental peace and enjoy tranquility, then power yoga isn’t for you. However, if you want to improve flexibility, strengthen your body overall and improve posture, then power yoga is definitely something you’re going to want to try. This fitness studio workout is faster paced than traditional yoga and will test your stamina. If you want to improve your posture, then we recommend this workout for you as well because the asanas of power yoga have been shown to improve bone structure and, in turn, posture. You’ll find that the backaches will start to decrease and your upper body’s form will start to improve as time goes own. Additionally, the faster and more intense pace of power yoga promotes effective weight loss when coupled with a calorie-deficit diet. It’s also worth mentioning that power yoga improves cardiovascular circulation and can even assist in the de-clogging of blocked arteries while lowering cholesterol levels. All in all, yoga is a great workout for your overall health and wellness.

Try Out TRX Suspension Training

If you’re looking for a powerful training program to try at a fitness studio, we can’t recommend TRX Suspension Training enough! This workout will really get your entire body working on every possible plane of motion, which means it can complement almost every single type of goal-based training out there. For example, whether you’re training for a marathon or just trying to hit a new PR for weight lifting, there are TRX workouts that will help you reach those goals. Another great thing about TRX is that it really doesn’t take much time at all. While circuit training or regular weight training at the gym can take up to an hour or more, you can get a fantastic work out in with TRX in just 20 minutes. The best part for us is that you only need one piece of equipment to get a killer whole-body work out in.

Things We Love About Crunch Fitness

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When it comes to fitness and working out, we truly believe that one of the keys to success is finding a space that gets you excited about hitting the gym and getting your sweat on. For example, you’re going to want to join a gym that inspires fun, is inclusive and has a high-energy atmosphere to motivate you and help you get out of the bed in the morning. With a that in mind, it’s no surprise to us that Crunch Fitness is one of the gyms that makes the top of our list. Working out feels like a party at Crunch and there’s no space for negativity or judgment in their gyms, which means you can look forward to motivation everywhere you turn. Enough of generic claims though, let us take you through exactly why we love Crunch Fitness and why we think you’ll love them too.

Their Gyms Leave Little to be Desired

There’s no denying that Crunch Fitness is at the forefront of cutting edge fitness experiences. Not only are they on point all the time when it comes to workout trends, they actually create the trends themselves. When you have a gym making waves in the fitness industry’s trends, you can bet that they’ve got awesome facilities to go along with that. This is definitely true for Crunch Fitness. Their gyms are clean, inviting and packed with the best equipment that any fitness enthusiast could ever ask for. The gyms are also well laid out and provide ample space for any kind of workout that you want to accomplish. Don’t just take our word for it though, we encourage you to schedule some time to behold the beauty of their gyms for yourselves.

It’s Not Just About the Gym

While it’s undeniable that Crunch Fitness’ facilities are spot on and top notch, Crunch is more than just a gym; it’s a community. The staff at this place will go out of their way to make you feel like your family, the trainers are always around to lend a hand or ask if you need any help, plus the instructors are totally motivating. Seriously, we’re not exaggerating when we tell you that every single person on staff is absolutely invested in helping you reach your fitness goals and dream body. So, if you’re looking for a fitness community to help you take your health seriously, you’ll definitely find one at Crunch Fitness.

No Shade Allowed

There are a lot of people out there who want to join gyms, but stay away. The reason? They’re afraid of being judged. We ourselves have experienced getting judgmental looks or the odd amused gaze, so trust us when we tell you that we understand where you’re coming from. One of the things that we love about Crunch is that there’s no room for shade or judgments. They literally have this emblazoned on their walls and they’ve made it their brand motto, so if you want a safe space to work out, Crunch is where it’s at. No judgments, ever.

There’s a Group Class for Everyone

Crunch Fitness has so many classes. We’re not exaggerating, they seriously have TONS of classes. If you want to get specific about it, they’ve got over a hundred classes to choose from. From body combat to pilates to spinning classes, Crunch has got it all and more. So, if you’ve been dreaming of trying out several classes, you can pretty much bet that you’ll be able to do it here. This is also perfect for people who are starting to get bored with their workouts. Nothing helps break the monotony better than trying out a class that you’ve never attended before. Some classes we recommend trying out include the TRX Chisel, Bosu Bootcamp and Airbarre by Antigravity.

The Member Privileges are To-Die-For

As if the awesome gym facilities, classes and staff weren’t enough of a motivation to hit up Crunch Fitness, they’ve also got awesome perks and privileges that make your pre-and post-work out time awesome. For example, Crunch Fitness has a Hydro massage so that you can treat yourself to an absolutely amazing full body massage after a killer workout. Need to get your tan on? Hit up the tanning booths after your shower to get that golden goddess glow on. Another thing we totally dig about Crunch is that their privileges don’t end within the gym’s facilities. For example, members have access to an online nutrition program to help you eat well, live well and be well. The program helps you stay on track or get started if you aren’t quite sure how you can best reach your fitness goals nutritionally. Can’t make it to the gym? No problem! Your Crunch Fitness membership grants you access to live video workouts if you’re pressed for time and need to work out at home.

Sign Up for a 360-Degree Approach to Fitness with Camp Crunch

If you’re serious about crushing your goals, then Crunch Fitness has a program specifically for you – Camp Crunch. From personal training for 1-on-1 coaching to small group training and nutrition plans, Camp Crunch helps you stay on track and reach the unique goals that you’ve set for yourself. If you’re not sure if Camp Crunch is something that’s for you, you can take advantage of the free Camp Crunch orientations that the gym offers to members. Not bad, right? What have you got to lose, anyway?

Membership is Flexible

One of the things that we hate about some gyms is that their membership contracts are long term and way too restrictive. What Crunch Fitness has going for them are flexible membership options that are tailor fit to your needs. You can choose from a base plan, a peak plan and a peak plus results plan, all of which are on monthly recurring payment schemes. We recommend going through the inclusions per membership plan so you can really maximize your benefits and make the most of the money you’re paying.

Top Reasons You’ll Love World Gym

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It’s tough to find a good gym these days. From overpriced memberships to long term contracts that make you feel like a prisoner, you’ll find a lot of clubs and fitness studios that will take advantage of you if you don’t read the fine print. What’s more, some gyms are staffed with people who aren’t passionate about fitness and are just trying to get through shift without snapping at someone. With so many choices, you’ve got to be extra discerning about the gym you sign on with and take extra care to make sure that you’ll actually enjoy the facilities. Wondering what one of our favorite gyms is? Say hello to World Gym and check out some of the top reasons why you’ll love breaking a sweat at their facilities.

They’re All About Time-Proven Fitness Techniques

World Gym’s beginnings can be traced all the way back to Muscle Beach’s glory days in good old Los Angeles, California. For 40 years World Gym has been keeping people fit and changing the way people look at health and fitness. How? Well, to put it simply, the folks at World Gym know how to tell the difference between cheap or ineffective fads and techniques that have stood the test of time. Their coaches and trainers know the best ways to get your heart rate up, have your adrenaline pumping strong and your body performing at its top capacity.

Fitness is the Blood that Runs through Their Veins

We believe that the success of a fitness establishment is incumbent upon great leadership and passion for the industry. That’s exactly what World Gym had in its founder, Joe Gold.  It felt like there was no one more passionate about fitness on Muscle Beach than Joe who found great success as a professional muscleman and body builder. He was so popular that he eventually toured with celebrities before launching his own international fitness brand. As the father of bodybuilding, Joe’s knowledge was built from the ground up. He even built a majority of his own weight training equipment because the tools available at the time weren’t up to par with his requirements. In fact, Joe’s very first gym, which he opened in 1976, used only his custom-made equipment, which eventually drew in famous clients. Among his loyal patrons include bodybuilding greats like Dave Draper, Lou Ferrigno and Arnold Schwarzenegger.

You’ll Have a Tough Time Finding a More Passionate Gym

It’s hard to explain, but there’s just something about working out in a gym that is filled with people who are passionate about what they do. Every single member of World Gym’s staff is passionate about fitness and loves to spend their time working. When you’re surrounded by individuals who are committed to getting better and stronger every single day, it rubs off on you. One of the great things about this is that you have a wealth of resources and knowledge available to you in the form of their staff and trainers. You don’t have to be shy about approaching someone to ask for health tips or to check on whether or not your form could use some improvement. Of course, if you want to get serious about improving your health and fitness, nothing beats signing up for one-on-one coaching with their world-class coaching staff. Each coach at World Gym undergoes a rigorous training program and are required to earn special certifications to even be hired, so you can rest assured that you’ll be getting a customized fitness program that meets your every need.

They Put a Premium on Community and Camaraderie

With 215 facilities around the globe, you might think that World Gym is impersonal and just a place to come in, grind through a workout, and then leave. This couldn’t be further from the truth though! Because each branch of World Gym is locally and independently owned, it puts the gyms in a unique position to really connect to the community and develop personal ties, relationships and friendships. No two World Gym facilities are the same, and each one has something special about it that locals adore. One thing they all have in common, however, is their desire to share their passion for fitness and knowledge with their members. When it comes to camaraderie, you can also look forward to having a great support team in the form of other members in addition to their staff. Rather than viewing World Gym as a facility to have a membership with, think of it as joining a fitness family that will raise you up and help you aspire for greatness. With a membership base that is encouraging and positive, you can rest assured that training with them doesn’t just make you part of the team, it makes you a part of the World Gym family tree.

Their Facilities are World Class

They’re not called World Gym for nothing. One visit to any of their facilities proves that World Gym is at the forefront of the fitness industry.  Each gym has a wide selection of strength and weight machines that will help you get stronger and attack your muscle groups from every angle. Their cardio equipment is also top notch with tons of elliptical machines, stationary bikes, stair climbers and more to get your cardiovascular health and endurance to its top capacity. If you’re more into free weights, World Gym has got you covered. They’ve got dumbbells, racks, benches, barbells and more to help you reach that new PR. Trust us, even Olympic powerlifters find the selection of free weights at World Gyms to be more than sufficient to get a fantastic work out in. For those who like to keep a social aspect to their workouts, World Gym also offers tons of group classes that will have you pumped up and motivated for a great sweat session. You can opt to attend anything from light cardio classes to heavy lifting classes to get your heart rate up. Some of our favorite classes at World Gym include the full line up of Les Mills classes, Zumba, Yoga and more.

What is Ketogenic Diet?

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A ketogenic diet is a low carb diet that is gaining immense properly among health enthusiasts. This diet aims to force the body to burn fats instead of carbohydrates through a process called ketosis. Ketosis: A metabolic state in which the body produces ketones from the body fat. The ketones serve as an energy source and eliminate the need to burn carbs to get energy. Thus, no carbs are needed in this diet. Some of the benefits of ketogenic diet include weight loss, reduce risk of diabetes, improvement in various diseases including epilepsy, and Alzheimer.

What Is Ketogenic Diet?

This is a diet in which high-fat containing foods are eaten to produce more ketones in the body. this is what a ketogenic diet is based on:

  1. 75% fats.
  2. 20% proteins
  3. 5% carbohydrates (carbs).

The main foods eaten in this type of diet include low carb veggies, fruits, dairy, nuts, seafood, poultry, meat and seeds. People who are frustrated with an increasing weight often turn to this diet because it brings changes in how the body produces energy from ketones.

What To Eat In A Ketogenic Diet? 

Vegetables: Green vegetables are one of the most common energy providing foods in this diet. Dieters can go for cauliflower, avocado, cabbage, broccoli, zucchini and more. These vegetables can be eaten along with a blend of olive oil and butter to give it more taste.

Dairy Products: Including butter, fat cheese, high-fat yogurt (in low amount) is a good choice as they are rich in fats. While milk is one of the main dairy items, it should be avoided as one glass of milk equals to 15 grams of carbs. However, a smaller amount of skimmed milk can be used in making coffee. As for yogurts, they should be avoided too because they are low in fats and loaded with added sugar.

Nuts: Low-carbs containing nuts can be eaten such as pecan nuts and macadamia. Cashews should be avoided because they contain a higher amount of carbs.

Meat: While most of the dietary plans recommend to restrict meat consumption, ketogenic doesn’t. Meat that is low in carbs can be eaten such as unprocessed and grass fed meat. However, you need to control the amount of meat you consume because it is high in proteins and higher amount of proteins can lead to glucose production in the body and stop ketosis in your body from taking place.

Seafood: Fish are low in carbs and a good source of protein. Eating fatty fish like tuna, salmon and mackerel is recommended.

Eggs: Organic eggs are recommended to eat in a ketogenic diet. You can take them in a variety of ways including boiled, butter fried, omelette, scrambled etc.

Sauces: Sauces that are fat-rich can be included in every meal to increase fat intake. These include coconut fat, butter, bearnaise and garlic butter. 

What To Restrict Eating

  • Starch rich foods like pasta, bread, fries, potato, rice, porridge should be avoided.
  • Legumes are carb-rich, and hence should be avoided.
  • Foods loaded with sugar should be avoided including chocolate, BBQ sauce and sports drinks.
  • Fruits that are rich in carbs should be avoided including apples, grapefruit and blueberries.

Benefits Of A Ketogenic Diet 

Weight Loss: A ketogenic diet turns your body into a fat burning machine and it obviously aids in losing a lot of weight. This is achievable because the process of burning fat speeds up while insulin levels begin to decline.

Reducing Feeling Of Hunger: It can be bad if you feel hungry after a few hours of eating every meal. This increases your calorie intake and can get you fat and cause other problems as well. However, when you’re on a ketogenic diet, you don’t need to worry about staying hungry. The fat burning process keeps producing energy from time to time and doesn’t let you feel hungry often.

Improved Energy: The energy that releases from ketosis keeps you active at all times since this process keeps running constantly.

Improved Mental Performance: When the energy from the ketones is released, it goes to the brain and improves focus and concentration.

Controls Type 2 Diabetes And Blood Sugar Levels: Since a ketogenic diet strives to lower insulin levels, it tends to improve blood sugar levels as well and can help control type II diabetes.

Helps Reduce Disease Risks: The risk of getting diseases like cancer, diabetes, alzheimer's is also reduced when a person is on a ketogenic diet.

Ketogenic Recipes To Know About

Here are some delicious ketogenic recipes to know about:

Quick Frittata With Tomatoes And Cheese (15 minutes)

Ingredients:

  • Free range or organic eggs - 6 large
  • Medium sized white onion - ½
  • Crumbled soft cheese like feta - ⅔ cup
  • Halved cherry tomatoes - 2/3 cups
  • Ghee - 1 tbsp.
  • Chopped basil - 2 tbsp.
  • Salt and ground black pepper.

Method:

  • Preheat the oven to 400 F. Take the onion, peel and slice it.
  • Take a pan, grease it with ghee and cook the onions until they turn brown. Now, reduce the heat so that the onion does not burn.
  • Crack eggs in a separate bowl and season with pepper and salt. Next, add basil leaves and whisk them all nicely.
  • Pour this egg paste in the pan where you placed the onions and increase the heat. Make sure the onion has turned brown. Keep cooking until you begin to see the edges of the onion turning opaque. Once it does, stop cooking.
  • Now top with crumbled cheese and cherry tomatoes and put it under the boiler to cook for 7 minutes or less, until the point when the topping seems cooked.
  • Remove from the oven and allow it to cool. Time to serve. 

Garlic Shrimp Zoodles (15 minutes)

Ingredients:

  • Medium zucchini - 2
  • Peeled and deveined medium shrimp - 2 pounds
  • Olive oil - 1 tbsp.
  • Zest of 1 lemon and juice
  • Minced garlic cloves - 4
  • Red pepper flakes - optional
  • Salt and pepper
  • Chopped parsley

Method:

  • Add olive oil, lemon juice and zest in the skillet and heat over medium heat.
  • Now, add shrimps and cook until the point it turns pink and looks cooked (1 minute per side).
  • Add garlic and red pepper, allow it to cook for 1 minute.
  • Add zucchini noodles and mix well with the help of tongs for 3 minutes so that they are cooked properly.
  • Season with chopped parsley along with salt and pepper, and your dish is ready to be served.

A ketogenic diet is a proven diet that helps to lose weight and reduces a number of diseases from occuring. Give it a try, but make sure to ask your doctor first.

Is Diet Coke Bad For You?

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Diet coke is very popular and a go to option for most people on a diet, but the opinion on it seems to be divided. On one hand, people prefer to drink loads of it since it has no added sugar. But on the other hand, some are just scared of the aspartame, used in place of sugar, and believe it to be damaging to the health. The fact remains that diet coke has lesser calories compared to a regular drink, but that does not necessarily make it good.

Let’s dig deep into it:

What Is Diet Coke?

A Coca Cola product that is made up of zero sugar and some added chemicals such as aspartame, an artificial sweetener to increase the taste. The main difference between a regular and a diet coke is that a diet coke has no added sugar in it, which also causes it to taste a bit different.

Is Diet Coke Bad For You?

Yes and no. It’s not bad for you because it hasn’t been associated with any type of long term health damage. While there are rumors regarding it being a cause of cancer and other such diseases, but no body has been able to prove it yet.

Does Diet Coke Increase Weight?

According to reports, diet coke does not cause weight gain. Since a diet coke has fewer calories, it won’t mess your weight up. You’re not taking a lot of calories on a daily basis even if you’re drinking a diet coke every day. Hence, it does not really contribute to weight gain.

Comparison between Normal Coke And Diet Coke

A 20 oz normal coke has 240 calories and 68 grams of sugar in it, both the ingredients contribute to weight gain. On the other hand, a diet coke has no added sugar and no calories, hence it’s a plus point for diet coke as it has no ingredients that may get you fat. Drinking normal coke (calorie containing) increase your calorie intake while diet coke doesn’t.

Things To Consider While Drinking Diet Coke

Sometimes, the most simplest of things are the most difficult to understand. On one hand, a diet coke may not be the prime culprit for your increased weight but it may be messing up your brain. Not physically but psychologically. Here’s how:

People who are soft drink addicts need at least one drink in the day but since a regular drink can be the reason of an increasing weight gain, most people turn to diet coke, which is the right thing to do. However, people take it for granted and start to believe that they’re taking a healthier approach now and consuming no calories from the drink. This mindset makes them believe that they’re taking good care of their healthy, which makes them neglect other aspects of it.

Many people believe that switching to diet coke from a regular coke is healthier, it sure is. But, they fail to give proper attention to their diet in this regard. Thinking that a diet coke is giving you zero calories makes you EAT more calories from other foods.

While diet coke may not be increasing weight, it sure is making people underestimate the amount of food they’re consuming, especially in terms of calories.

The mentality that you’re not getting any calorie from a diet coke tends to make you go overboard with your diet and cause you to gain weight. 

Aspartame Causes Cancer - Myth Or Truth?

Aspartame is an alternative ingredient for sugar found in diet coke. Only a smaller amount of it is added since it is 200 times more sweeter than sucrose. There are many myths circulating about aspartame. Let’s dig into them:

Countless studies have been conducted on diet coke solely to determine if aspartame is a cancer causing ingredient or not and not one has proven this right. In 2005, a study proved that there are no links between aspartame and cancer. This study involved experiments conducted on rats. The outcome was in aspartame’s favor and marked it safe.

NCI utilized human data from NIH-AARP Diet and Health Study involving more than half a million retirees. They were examined on increased aspartame consumption and no ties were observed between aspartame and cancer or any other disease.

Diet Considerations

When you’re on a diet beverage such as diet coke, you need to look into the diet you’re consuming. Eating foods that are low in calories should be your priority, along with eating foods that come with great health benefits, such as:

A Protein Rich Diet: A protein rich diet will keep you fuller for longer and may even cause you to skip your drink cravings.

Seafood is a great source of proteins. Eating fish cooked in olive oil is your best bet since olive oil itself has many health benefits and is much safer than cooking oil.

High Dose Of Calcium And Vitamin D: Ensure that you include dairy products in your diet such as fat free milk, yogurt and cheese so that you’re good on calcium intake and have stronger bones.

Low Calorie Diet: The most crucial thing to follow while you’re a diet coke is to limit the calorie intake via foods you eat. Ensure that you do not consume more than 2500 calories, but the right amount depends on factors including your gender, age and height.

It can be concluded that diet coke is not bad for you for as long as you keep an eye on your overall diet.

What is a Healthy Diet?

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A healthy diet includes all the nutrients that are necessary to ensure good health. A healthy diet isn’t only about the right foods but also about the right proportions. Staying on a healthy diet for a considerate amount of time will help you gain various benefits such as weight loss, reduce risks of catching major life threatening diseases, controlled blood pressure, improved sugar levels and an active and physically capable body. Now, a healthy diet isn't only about eating the right foods but restricting unhealthy foods too so that you can keep your body safer from germs, bacteria and other organisms that may harm your body.

Let’s dig in:

What To Eat?

The foods that make up a healthy diet include:

Fruits And Vegetables: Minerals, fiber and vitamins are essential for the human body to grow and keep diseases away. To fulfill the needs of these nutrients, vegetables and fruits are ideal. As per the The American Heart Association, it is recommended to take more than 8 servings of vegetables and fruits on a daily basis.

Adding fruits to your everyday diet isn’t a daunting task, you can eat a banana or an apple while walking to your workplace or even when you’re sitting idle in your home.

According to nutrient experts, a healthy individual should take at least 5 portions of fruits and vegetables in a day. Five portions equates to 400 grams. Including fruits and veggies in the three meals and eating an extra 2 portions in a day will cover the requirements.

Meat And Fish: Meat is high in fat and protein, and should be included in the meal if you don’t have any heart or other disease, but only in limited amounts. Over consumption of meat can cause serious issues. On the other hand, fish is one of the most beneficial foods one can eat. It provides us with many nutrients, including omega 3 fatty acids.

One should look forward to taking two portions of fish per week. Aim for an oily fish like sardines and salmon as they are loaded with omega 3 fatty acids.

Dairy Products: The benefits of milk, cheese and yogurt are endless. Hey provide you with calcium and protein.

Calcium is one of the most important nutrients required by the body to keep the bones strong. However, make sure you go for low fat milk as it is more protein rich and has no side effects.

Fats: consumption of fats can help improve brain health, skin, hair and also helps in the absorption of various vitamins. However, it is important to know which type of fat is recommended.

vegetables

  • Saturated Fats: One should limit the consumption of this type of fat because it can lead to heart diseases. Saturated fat can be found in fatty meat, food that is fried, creams etc.
  • Unsaturated Fats: They are known to have a positive impact on people who have heart conditions. Foods like oily fish, seeds, nuts, plant oils etc., are rich in unsaturated fats.

Unsaturated fats improves  blood cholesterol levels and reduce the risk of heart diseases among healthy people. Therefore, among the two types of fat containing foods, unsaturated fat is more healthy.

What Not To Eat:

There are some foods that can bring many changes in your body and cause you to fall sick. You should avoid such foods. These include:

Sugars: Sugar containing foods and drinks may be a delight to consume but they have their drawbacks too.

Added sugar and artificial sugar found in sweetners, soft drinks, alcohol and beverages can lead to diseases like diabetes.

Therefore, one should limit the foods and drinks that are sugar rich.

Processed Foods: Sadly, 70% of American diet includes processed foods. Processed foods may provide you with energy but they don’t provide you with all the nutrients that you require as sugars and preservatives are added to it to increase the taste.

All in all, they contain minimal amount of nutrition value and eating a large amount of processed foods on daily basis can lead to heart problems.

Animal Fats: Animal fats are loaded with saturated foods, hence they may increase your level of cholesterol. However, this doesn’t mean that you should cut off the consumption entirely, you can opt for a better approach:

  • Choose low-fat animal meat.
  • Cook the meat thoroughly and see that the skin is peeled off completely.
  • Don’t fry the meat, boil it.
  • Use vegetable oil for cooking.

Sodium: The sodium found in salt can increase blood pressure. To fight this, you can up the consumption of potassium as it counteracts the effects of sodium. Banana and tuna fish are rich in potassium and can help keep blood pressure under control.

Benefits Of A Healthy Diet

Flat Belly: There are few things as frustrating as a bloating belly. This can be reduced if you turn to a healthy diet and eat foods mentioned above.

A healthy diet encourages to limit the consumption of unhealthy foods that contribute to belly fat.

Constipation is another reason for the formation of a belly. Eating foods which are high in fiber such fruits, whole grains and veggies can help reduce constipation.

Improved Cholesterol: Bad cholesterol means bad heart. Eating unsaturated foods can help control cholesterol level and keep the heart health in a good condition.

Less Diseases: A person on a healthy diet will have less risks of getting diseases and a better ability to fight them.

Healthy Diet Recipes

Here are some healthy recipes to know about:

Healthy Turmeric Chicken Stew (33 minutes)

Ingredients:

  • Olive oil - 2 tbsp.
  • Boneless and cubes chicken breast pieces - 2
  • Cubed sweet potatoes - 2
  • Chopped red onion - ½
  • Small cubed eggplant - 1
  • Minced garlic cloves - 2
  • Minced fresh ginger root - 1 tbsp.
  • Ground turmeric - 2 tbsp.
  • Low sodium chicken broth - half cup

Method:

  • Take olive oil in a large skillet and heat over medium heat.
  • Add chicken and cook it until it turns brown (this will take around 5 minutes).
  • Add sweet potatoes and onion. Cook and keep mixing until the onion becomes translucent (will take 2 -3 minutes).
  • Now, add turmeric, garlic, ginger and eggplant. Cook it for a minute more. Add broth and simmer until the stew begins to get thick.
  • Keep mixing within small intervals and your dish will be ready in about 20 minutes.

Cherry Diamond Oatmeal (5 minutes) 

Ingredients:

  • Rolled oats - 2 cups
  • Salt - ⅛ tbsp
  • Dried tart cherries - ½ cup
  • Vanilla almond milk sweetened - 3 1/2 cups.

Method:

  • Take a large microwave bowl and add oats, almond milk, salt and stir them nicely.
  • Keep the microwave on high heat for about 5 minutes but keep stirring after every 2 minutes until the point when the oats become soft and all the liquid is absorbed.
  • Include the cherries and serve.

A healthy diet means a healthy life. You’re never too late to turn healthy, so make this decision today.

What is Vegan Diet?

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A vegan diet is purely a plant-based diet, excluding all types of animal foods. This diet is said to have numerous health benefits including healthy heart conditions, improved blood sugar control and steady weight etc. As per a survey, 60% of U.S consumers prefer a vegan diet and consider it to be healthy. The word Vegan was coined in 1944 by Donald Watson and since then veganism has been growing. Most of the people think that a vegan diet is similar to a vegetarian diet but it isn’t. While both the plant rich diets, but vegan diet is more of a lifestyle than just a diet.

People who turn to veganism, cut off all the ties associated with eating, wearing or using animals in their life.People may be vegan due to ethical reasons, personal health reasons or environmental reasons.

What Is A Vegan Diet?

A vegan diet restricts every kind of animal food and their byproducts (dairy, eggs etc). The main and only focus of this diet is to stay on a plant diet along with some additions. Meat, fish, poultry, dairy are replaced with plant foods, nuts, beans and grains.

What To Eat:

Since dairy products and other animal products are restricted from this diet, many people wonder how it fulfills the body’s requirements. To cover up for the deficiencies, a vegan diet contains a mix up of options that can help.

Fermented And Sprouted Plant Foods: Tempeh, natto, ezekiel bread, sauerkraut, miso, kombucha, pickle, and kimchi contain vitamin k2 and probiotics as well. These foods are said to be effective when it comes to absorbing mineral foods.

Pseudocereals, Cereals And Whole-Grains: Consumption of carbs, fiber, iron, minerals and B-vitamins is essential for proper growth and maintaining good health. These can be obtained by eating whole-grains, cereals and pseudocereals. Foods such as teff, amaranth, spelt and quinoa offer high proteins.

Plant Milks And Plant Yogurts: Excluding dairy products can cause calcium deficiencies. To avoid that from happening, a vegan diet has calcium-fortified plant milks and yogurts such as chia seeds, blackstrap molasses. Also, there are plant yogurts composed by mixing cashews, soy, almond, coconut and hemp that are delicious and also very healthy.

Seeds: Chia, flax seeds and hemps are rich in protein. Moreover, they also contain a good amount of omega 3-fatty acids, covering up for fish and other sea foods.

Nuts: Nuts are great providers of zinc, magnesium, vitamin E, selenium, fiber and iron. Since they can be high in calories, make sure to take an ounce of roasted or raw nuts.

Legumes: Lentils, beans and peas are rich in nutrients, fiber and antioxidants. Including legumes in your regular diet can help lower blood pressure, blood sugar, and heart rate.

Fruits: All kinds of fruits.

Foods Not To Eat: 

  • Seafood And Fish: All types of fish and fish oil.
  • Animal Based Ingredients: Isinglass, shellac, l-cysteine, egg white albumen, gelatin, whey, casein, lactose, cochineal or carmine.
  • Eggs: Eggs from quails, chicken, ostriches and fish.
  • Dairy Products: Yogurt, milk, cheese, ice cream, butter etc.
  • Meet And Poultry: Lamb, beef, pork, veal, duck, chicken, goose, quail and turkey etc.
  • Bee Products: Royal jelly, bee pollen and honey. 

Benefits Of A Vegan Diet

Less Diseases: Since the diet has no animal fats included, the chances of getting various diseases are reduced.

Various researches have linked animal fat with heart diseases, diabetes, chronic diseases and various kinds of cancers too. Moreover, animal fat is said to increase cholesterol levels and give rise to many diseases including obesity. By cutting animal fat from the diet, these risks are reduced. The consumption of veggies, fruits and other foods in this diet helps a person to stay fit and healthy. 

Improved Bone Health: Vegan diet also improves bone health. Since you do not drink milk in this type of diet, you have to get calcium from other sources such as kale, spinach, figs and black eyed peas etc. As a milk substitute, vegans can go for almond milk, soy milk and vegan cheese.

Calcium isn’t all that you need to make bones strong. Potassium, vitamin D, K, magnesium are also needed. A vegan diet is rich in these as well. Other than this, vegans are also more capable of absorbing calcium and with better bone metabolism (process of forming new bone tissue).

Weight loss: As per various researches, since a vegan diet is a low calorie-diet, it is said to help lose weight. Since, every type of animal food and animal byproducts are banned in the diet, calorie intake is reduced. Other than that, plant foods are much easier to metabolise than animal foods. The nutrients, minerals and vitamins obtained from this diet help keep a healthy weight.

Improved Heart Health: Risk of obesity is minimal in people who are vegans. They have a normal blood pressure and normal levels of LDL cholesterol.

Vegan Recipes To Know About

Let’s have a look at some of the most delicious vegan diet recipes:

Barbeque Chickpeas And Rice (25 mins)

Ingredients:

  • Whole grain rice/brown rice (1 cup)
  • Drained and rinsed chickpeas (1 can)
  • Diced baby portobello mushrooms (4-5)
  • Cup vegan barbecue sauce (half cup)
  • Cilantro- to garnish

Method:

  1. Cook brown rice in a rice cooker by following guideline found in the direction section on the package.
  2. Preheat the oven (375 degrees).
  3. Take chickpeas and mushrooms in an ovenproof dish, add barbeque sauce on the mixture, mix it and send it to the preheat oven.
  4. Let it cook for 20 minutes or until the sauce begins to evaporate but doesn’t get dry.
  5. Take the chickpeas out of the oven and keep them out for 5 minutes to cool.
  6. Garnish with cilantro and serve.

Easy Creamy Vegan Macaroni and Cheese (35 minutes)

Ingredients:

  • Elbow macaroni - 8 ounce, 1 package.
  • Rice bran oil - ⅔ cup.
  • Unsweetened soy milk - 2 cups.
  • Nutritional yeast - 1 cup.
  • Minced garlic cloves - 4.
  • Yellow mustard - 2 tbsp.
  • Ground paprika - 1 tbsp.

Method:

  • Preheat the oven to 375 degrees.
  • Grease an 8 inch baking dish (rub it with butter).
  • Add salted water in a large pot and let it boil.
  • Add macaroni in the boiling water and keep mixing until the point it gets firm to bite (will take around 8 minutes).
  • Drain the content, place the macaroni into another dish and add rice bran oil (1 tbsp).
  • Add soy milk, nutritional yeast, garlic cloves, mustard and paprika in a blender and blend it well until it gets creamy.
  • Take this creamy mixture and pour over the macaroni, mix it, pour into the baking dish and place aluminium foil on the top to cover.
  • Bake in the oven until bubbles from center begin to rise which will take around 20 minutes.

Being a vegan and following vegan diet has tonnes of benefits. It is not easy though, but if you’re confident and motivated you can easily turn into a vegan.

 

What is a Keto Diet?

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The keto diet is one of the fastest growing diets around the globe since it helps with weight loss and has a number of other benefits as well.According to various studies, keto diet is said to reduce the risk factors for diseases like diabetes, epilepsy, Alzheimer, stroke etc. Starting a keto diet requires planning. It involves taking 75% fats, 20% proteins and only 5% carbohydrates. Let’s dig in more. A keto diet is said to switch the body’s energy supply. A keto diet is a diet that emphasizes on taking foods that are low in carbs, high in fats and proteins.

What Is a Keto Diet?

Taking in low carbs brings changes as it forces your body to use fat as a source of energy, allowing fat to burn which results in weight loss. A keto diet incorporates eating seafood, poultry, meat, low carb veggies and fruits, dairy, nuts and seeds.

This diet resembles the famous Atkins diet and follows almost the same meal plan, however, just a few alterations in the final phase. All the changes in your body occur through a process called ketosis. It’s a process where your body utilizes the ketones in your body rather than using glucose.

What Are Ketones: Ketones derive from fat and serve as a more stable energy source compared to glucose, hence, help in reducing weight while offering other health benefits as well.

What To Eat In A Keto Diet?

The road to a keto diet focuses on three things.

  1. Eating foods high in fats.
  2. Eating foods moderate in proteins.
  3. Eating foods low on carbs.

Meat: Grass-fed meat, organic meat and unprocessed meat (low in carb and keto friendly) are healthy options to eat. The amount of meat consumed, however, shouldn’t be very high because meat is high in proteins and you only need a moderate amount of proteins or else your excess amount of proteins will turn into glucose and make it difficult for you to enter ketosis. Hence, make sure to reduce meat consumption.

Seafood: Fish are an essential part of a keto diet since they are low in carbs and provide a good amount of proteins as well. Eating fatty fish like tuna, salmon and mackerel are beneficial too since they are fatty-acids rich.

Eggs: Organic eggs are keto friendly and you can take them in any way including boiled, butter fried, omelette, scrambled etc.

High-fat Sauces: As per keto diet specialists, the calories should come from fat. While natural resources like meat, fish and poultry are high in fats, you can also add high fat sauces in your daily diet to take it up a notch. Adding butter, coconut fat and some high-fat sauces will keep you well fed with fat. Some high fat sauces include garlic butter, bearnaise etc.

Vegetables: You’ll find vegetable in almost every diet. For a keto diet, green vegetables are beneficial. Cauliflower, avocado, cabbage, broccoli, zucchini etc., can do wonders.

High-Fat Dairy: Include butter, fat cheese, and high-fat yogurt (in low amount) since they are high in fat. Milk should be avoided because there are 15 grams of carbs in a glass of milk, however, you can use a smaller amount in coffee. Make sure to stay away from low fat yogurt as it typically contains a lot of sugar.

Nuts: When it comes to eating nuts, only the ones that are low in carbs should be eaten. Avoid eating cashews since they are high in carbs. You can go for pecan nuts, macadamia etc.

Miscellaneous: Mustard, mayonnaise, sriracha, pesto, broths, seeds, fermented foods, pickles, coffee, and tea are recommended.

What Not To Eat:

These are the foods that are restricted:

Sugar: You need to avoid sweeteners, including artificial sweeteners. They include soft drinks, candy, pastries, chocolate, cakes, buns, sports drinks, cereals, ice creams, desserts etc.

Starch: Pasta, porridge, french fries, bread, potato chips, rice, potatoes, whole grains, yams, carrots etc., should be avoided.

Legumes: They are rich in carbs so they should definitely be taken out of the diet. Legumes include lentils, beans and chickpeas etc.

Beer: They are loaded with sugar, therefore, should be avoided.

Fruits: Fruits that are high in carbs should be avoided.

Benefits Of A Keto Diet

  • Helps treat epilepsy, cognitive behavior, migraines, acne, and liver diseases.
  • Reduces risk of cancers, diabetes, and alzheimer.
  • Reduces appetite, controls blood pressure, reduces cholesterol, body fat, and sugar cravings.
  • Helps in reducing weight.
  • Regulates blood sugar levels

Ketosis Test

Since the aim of this diet is to get you in a state of ketosis, you can check the progress by testing for it. There are ways in which you can do so such as urine test, breath test etc.

Checking for body changes: When you finally hit ketosis, you’ll have bad breath, frequent bathroom visits, decreased appetite and an increased level of energy throughout the day.

Keto Diet Side Effects:

Some people who begin their journey with this diet may face some side effects too. These include:

  • Headache
  • Fatigue
  • Keto breath
  • Keto flu
  • Lack of sleep
  • Diarrhea

If you begin to face one or more symptoms then make sure to remain hydrated and keep an eye on your salt intake. Also, visit an expert for tips.

Keto Recipes To Know About

Here are some of the most loved keto recipes that you can try:

Creamy Tuscan Garlic Chicken (10 minutes) 

Ingredients:

  • Thinly sliced chicken breasts - boneless (1½ pounds )
  • Olive oil 2 tbsp
  • Heavy cream - 1 cup
  • Chicken broth - half cup
  • Garlic powder 1 tbps.
  • Italian seasoning - 1 tbsp.
  • Parmesan cheese - half cup
  • Chopped spinach - 1 cup
  • Sun dried tomatoes - half cup 

Method:

  • Add olive oil in a skillet, add and cook the chicken on medium heat for 5 minutes on each side or until the chicken turns brown on each side. Remove the chicken and put aside on a plate.
  • Include the broth, Parmesan cheese, garlic powder, Italian flavoring in the same skillet, turn the temperature a bit higher and cook until it begins to thicken.
  • Add spinach and sun dried tomatoes and let it stew until the point when the spinach begins to shrink.
  • Add the chicken back to the skillet and enjoy.

Avocado Greek Salad (15 Minutes) 

Ingredients:

For The Dressing:

  • Olive oil - ¼ cup
  • Red wine vinegar 2 tbsp.
  • Minced garlic 1 tbsp.
  • Dried oregano 2 tbsp.
  • Salt ¼ tbsp.

For The Salad:

  • 1 sliced (halved) large cucumber
  • 1 deseeded and sliced capsicum
  • Thinly sliced red onion - half
  • 4 vine ripened tomatoes - should be cut into wedges
  • 200 g cubed good quality creamy feta cheese
  • 80 g pitted Kalamata olives
  • 1 diced large avocado

Method:

  • Take a large bowl and put all the salad ingredients in it (cucumber, red onion, tomatoes, capsicum, and kalamata olives). In a separate jar put the avocado.
  • Next, take another jar or container and whisk the dressing ingredients (olive oil, red wine vinegar, garlic, oregano and salt) in it. Place a lid and shake well.
  • Take 1 tablespoon of dressing you just made and pour in in the avocado jar. Pour the rest of the dressing in the large bowl where you added the salad ingredients.
  • Add the avocado in the large bowl where the salad ingredients are. Top with feta cheese and season with additional salt, if needed (in case your feta cheese isn't much salty).

How Much Time It Takes For The Results To Show?

It depends from person to person and also on how much carbs you’re limiting from your diet. The more concerned and strict you are about following a keto diet the faster you’ll get into ketosis and will see the benefits.

A keto diet sure looks difficult but has amazing health benefits. If you are looking to lose weight and stay fit then a keto diet is right for you.

How to Stick to a Diet?

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Every day, hundreds and thousands of people decide to eat a healthy diet, but very few continue on the journey as most just quick midway. This is a very common problem that usually occurs due to a lack of motivation and poor planning. Sticking to a diet may be daunting but it’s important if you want results. Stopping your diet midway would not only prevent you from gaining results, but you would also be pushing all the hard work that you’d put in the last few days or weeks. We understand that it is hard to stick to. We all love food, but it is important to do so if you really want to look good and feel healthy. So how can one stick to a diet? Let’s find out:

Why People Fail To Stick To A Diet?

A major reason is a lack of information. Some people know nothing about dieting and let myths drive them. Many expect results overnight, and when that does not happen, they just quit. And for many of us, it becomes difficult to eat tasteless food.

But, again, all this happens due to a lack of knowledge. Dieting does not mean staying away from delicious meals. You can enjoy it all but in the right way and quantity. Let’s burst all these myths now so you can easily stick to your diet plan:

What You Say: Vegetables Aren’t Tasty

What You Should Do: Make Vegetables Delicious 

It’s understandable why many people deviate from their diets. The reason may be a lack of taste in vegetables. Now, almost every diet focuses on eating vegetables which is why dieters crave for fat-containing (unhealthy foods) even more.

Solution: It should be noted that when you overcook and underseason a vegetable, it loses its crisp. When you saute, grill or steam a vegetable, make sure you don’t overcook so that it can have a crisp to it. Next, use sauces to give a boost to the taste.

Making a sauce for the vegetables: Take olive oil and balsamic vinegar in equal parts, add minced garlic and mustard, half teaspoon each, and whisk all the ingredients together. Take toasted almonds, cilantro or basil leaves and pumpkin seeds, and sprinkle on top and your sauce is ready.

Eating vegetables along with this sauce will make it delicious and you’d be willing to eat more of the vegetable portion of your diet.

What You Say: Can’t Say No To Salty Foods.

What You Should Do: Just Avoid Processed And Restaurant Food. 

Sprinkling a pinch of salt on french fries or a dish isn’t damaging, however, eating processed foods and restaurant foods sure is. This is because these foods are loaded with hidden salt.

The quantity of salt in these foods make up more than 80% of sodium intake which is more than the recommended amount (2300 mg of salt).

Eating too much salt can increase the risk of an elevated blood pressure, heartburn, stroke and heart diseases too, hence you need to be careful.

Solution: When shopping for foods, make sure to pick ones that are low on sodium. Moreover, don’t cut off salt consumption completely; just use it in smaller amounts. 

What You Say: There’s No Chocolate In My Diet, I Am A Chocolate Freak.

What You Should Do: Include Cacao Chocolates In Your Diet

Chocolates are tempting. There’s no denying to that. However, most of the chocolate now comes with added sugar and it is unhealthy to eat in excess amount. If your diet restricts you from eating chocolate then you can go for an alternate option.

Solution: Turn to chocolates that are made up of at least 60% of cacao. These types of chocolates do not have added sugar in them, hence, they won’t affect your health like a sugary chocolate will.

Eating cacao chocolates will still keep you on a diet because it has many benefits.

It contains only 150 calories. Other than that, these chocolates improve blood circulation and blood pressure as well.

What You Say: I Eat Excessively And Deviate From My Diet Because I Starve Too Soon.

What You Should Do: Add Proteins To Your Diet. 

Some diets focus on carbohydrates more since they are an important source of fuel. However, refined carbs are easily overeaten and they secrete an insulin that generates a feeling of hunger and tiredness in a person, hence, the person wills to eat even more.

This can make a person go for foods that are not included in the diet because an empty stomach calls for everything and anything.

Solution: Limiting the intake of carbs and adding proteins to the diet can do wonders.

Proteins are known for keeping you fuller for a longer period of time. Some protein rich foods include lean beef, poultry, beans, soy nuts, eggs, light tuna and canned salmon.

Adding any of these within every meal will help you keep full until the next meal and will stop you from turning to unhealthy foods.

What You Say: Fish Is Great But I Don’t Like It.

What You Should Do: Try Smaller Quantities And With A Different Cooking Method. 

Almost every kind of diet will tell you to include fish at least twice a week. However, the smell or natural flavor can disgust some people and force them to turn to other food sources that are not included in the diet.

One should know that fishes are a great omega 3 fatty acids provider, which offers several benefits. Other than that, fish provides more protein than a burger and more potassium compared to a banana.

Solution: Tossing fish out of your meal plan is a bad idea. What you should do is follow this cooking method:

  • Brush the entire fish with olive oil, sprinkle pepper and sea salt.
  • Bake it but put fresh sprigs of rosemary and parsley and boiled red potatoes alongside. This will eliminate the smell and also improve taste.
  • Moreover, you don’t need to eat the entire fish. What you can do is add smaller portions of fish with a larger portion of something else such as salad or chicken etc., and enjoy.

What You Say: I Don’t Have It In Me To Follow A Diet.

What You Should Do: Motivate Yourself.

To stay on course, it is important for a person to find the means to stay motivated. Go where you started from and recall why you decided to go on a diet. Once you find it in you, you will find it easier to fight your urges.

Another good way to stay motivated is to monitor the changes that come within your body. It takes about a month for positive changes to show up such as a reducing belly, mass build up, weight loss etc., so say patient.

You also need to set goals ahead of you such as losing a specific amount of weight in a calculated amount of time. This will keep you motivated to achieve your goal and stay true to your diet.

There are many ways to stick to a diet, all you need is motivation, the right knowledge about making your meals more interesting and delicious. Good luck!

How Much Water Should I Drink

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Many people are surprised to hear that there is a connection between water consumption and maintaining a healthy weight. After all, usually weight loss regimens depend on controlling your intake of food and beverages that have a lot of calories—not those that have zero calories, like water. But the fact of the matter is that your water consumption can, in fact, have a direct influence on your weight loss goals. Most people are operating under a moderate to severe level of dehydration.  If you’re already getting more than enough water in your diet, you may not notice a difference in your weight from upping your water intake. On the other hand, if you’re one of the millions of people who aren’t getting sufficient water, you’ll very likely notice a significant improvement in your weight loss or weight maintenance efforts by getting more water.

People generally aren’t too cognizant of the amount of water they’re getting, which leads to getting half or less of the quantity of water they need. How can this be? Well, the human body is designed to survive well on minimum amounts of necessities. But minimum amounts aren’t optimum amounts, which is why people notice less than optimal results—like holding on to excess weight, bad skin, fatigue—even while they feel like they’re getting “enough” water.

Hydration is Important to Metabolism

Metabolism is a series of reactions, chemical and otherwise, that take place whithin your body in order to provide your body with energy to move, think, heal, and recover. Those chemical reactions run more smoothly in a well-hydrated body. Consider a car. If your car has sufficient fluids—oil, gas, antifreeze, water—it runs far more smoothly.  Your body is the same way, and water helps to fulfill all of these roles in one way or another. Being dehydrated even by one percent can have a detrimental effect on your body’s functions, including metabolism.

Thirst and Hunger

You likely feel that there’s a significant difference between the feelings of thirst and hunger—and you’re not entirely wrong. But by the time you feel “thirst” you’re probably already significantly dehydrated. Prior to that, however, the feelings you recognize as thirst and hunger have a big overlap. That is, you might think you’re hungry, but a cup of water could alleviate that—because you’re actually feeling low level thirst. That’s why so many diets recommend drinking a glass of water before each meal.

How Much Is Enough?

The rule of thumb is “eight times eight,” that is, eight glasses (eight ounces) a day. Experts, however, vary in their opinions. Virtually all agree that it depends largely on your size and weight, your activity level, and your environment. A marathon runner in a dry climate needs far more than eight glasses of water a day, an IT worker in a damp, cool climate may need less. The best thing to do is to start with the eight-times-eight benchmark and experiment with more or less from there.

How to Burn Fat

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No matter how many years you’ve spent piling fat on your frame, you can still get it off and reveal a strong, lean body—and you can get it off way faster than you put it on, if you put your mind to it. Here are some tips to get you started.keeping track of lost weight is important. But if you’re specifically just trying to lose fat, it’s not as straightforward as that—and if you’re disciplined in other ways, you don’t need the scale at all. That’s especially true if you’re training and working out, because you could be building muscle and losing fat simultaneously without the scale shifting. Sometimes it even goes up! Weigh yourself, but also pay attention to how you feel, how you look in the mirror, and if you’re unsure, what your measuring tape says. If you’re not losing weight but staying the same size or getting smaller, congratulations, you’re losing fat.

Gradual calorie reduction is where it’s at

Your fat is going to come off faster than you put it on, as long as you’re consistent. That said, don’t overdo it and try to get it off yesterday by starving yourself. And we’re not just being prissy—there’s a good reason to cut calories gradually. If you cut calories to starvation levels, fat isn’t going to be the first thing to come off: muscle is. That’s problematic for several reasons, not the least of which is that it’s not what you want to start with. But it’s also a problem because losing muscle mass equals lower metabolism, which in turn equals having to cut calories even MORE to lose weight. You want to preserve muscle mass in order to get fat off efficiently.

Lift heavy and lift often

There’s a huge misconception that lifting weights equals being big and bulky. On the contrary, bodybuilders have to do a lot more in their discipline to look the way they do. For the average person, adding some weightlifting to their routine is simply a huge metabolism boost. If you’re eating enough to support your muscles, you’ll find that fat falls off and muscles are maintained rather than growing out of control.

More Protein, More Fat, Less Carbs

We’re not toing to preach low carb as a be all end all to dieting, but regardless of the plan you opt to follow, reducing carbs is almost certainly going to be a good idea. While fat has a higher calorie per ounce ratio, it’s also much more filling—especially when it’s not eaten alongside carbs. Your blood sugar, and therefore your insulin levels, energy levels, and appetite will all remain more stable and steady on a lower-carb diet.

Smaller, More Frequent Meals

Another way you can keep your blood glucose cruising along at stable levels is to eat smaller meals more frequently, reducing crashes that encourage bunging.

There you have it! Five easy tips to burn more fat!

How to Lose Water Weight

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Everyone knows that retaining water leads to uncomfortable, temporary purge. At the very least, you’ve probably experienced being bloated the day after over indulging in salty food, or being uncomfortable wearing a swimsuit during that time of the month. Well, the cause  of both of these situations is excess water weight. If your weight is yo-yoing several pounds more than once a week, water weight is the culprit. It can be frustrating, demoralizing, and of course, not so attractive. But there are ways to keep the puffiness down. Here are some tips:

Intermittent fasting

Going 16 hours or more between meals—now and then, not frequently—can help knock out some of the pudge. Growth hormone peaks overnight, and it’s an enemy of fat and stored water. It rises during times that you’re not eating. So, fasting 16 hours at a time helps bump up the levels of this helpful hormone in an entirely natural way. You can either forgo breakfast for a heartier brunch or move your dinner to much earlier in the evening or afternoon. No need to reduce calories to take advantage of this tip, just have your meals closer together.

Get your exercise on

Retained water is often stored in glycogen in our muscles. This is a great trait, evolutionary speaking, because glycogen is one thing that helps humans have the great physical endurance we do! However, if you’re not actually doing any exercise, that glycogen (and the water it’s holding) stay put. Which means you stay puffy. As long as you regularly go for brisk walks or jogs, you’ll notice that your water retention becomes a lot rarer.

Stay hydrated

It might seem counter intuitive, but drinking more water is often the simplest and easiest way to drop those water pounds. Why? Because often your body retains more water as a result of being dehydrated. You see, it enters a survival state, and stores water to get you through it. However, if you are drinking plenty of this refreshing, invigorating beverage, your body will get with the program and start to flush it out as it should—which means a leaner, less puffy you! If you’re having trouble getting enough water, take a look at what else you’re drinking. Replacing soda, juice, and alcohol with pure water can make a bigger difference than you think!

Make sure your electrolytes are balanced

That might sound like a big ask, but it’s actually pretty easy. Usually the electrolyte that’s out of balance is salt. If you’re really dehydrated and you haven’t been eating or drinking properly, or you’ve been over exercising, you’re likely to be running low. An electrolyte drink, especially a sugar free one for kids, like Pedialyte, can fix you up just like that. On the other hand, if you’ve overdone it with salt—for example, you got a little over enthusiastic at the Chinese buffet—cut back on salt for a while (and see tip # 3 and up your water intake!).

How to Lose Weight Fast

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There’s more than one way to skin a cat, and there’s more than one way to lose weight fast. That said, there are some very straightforward steps you can follow that will ensure good (and quick) results.Most ways that you can lose weight fast involve you being very hungry and unsatisfied, and in some cases they can negatively affect your metabolism. The steps outlined here, however, are designed to help reduce your appetite and improve your metabolism—while still dropping pounds at light speed.We’ll give you a very simple game plan for losing weight quickly, one that you can tailor to your own needs.

Cut Carbs (Sugar and Starches)

The issue with carbohydrates isn’t the fact that they’re particularly calorie dense. It’s the fact that they stimulate your body to secrete insulin. There are a few issues with this. First, insulin triggers your body to store fat. Second, it alters your blood sugar dramatically. On the one hand, eating a sugary or starchy treat gives you a great sense of satisfaction (because of the insulin response). That’s why it’s so tempting. On the other hand, the crash afterward can make you more likely to binge—often on more sugars and starches.

Up Protein, Low Carb/High Fiber Vegetables, and Fat

Yes, fat. If you aren’t pairing carbs (sugars and starches) with fat, you’re going to find that fatty foods have a far different effect on your appetite than you realized. The same goes for protein. A couple of slices of bacon and two eggs affect your overall appetite differently than the exact same meal with toast. Why? Because you won’t get the same insulin dump you’d get when you add a starchy side. You’ll stay full, longer, on fewer calories. However, you also need the vitamins and minerals provided by plants. But you don’t need to resort to potatoes, rice, bread, or even fruits to obtain that. Instead, opt for a side salad or a few servings of steamed vegetables a day.

Weight Training is Your Friend

Certainly some readers are thinking, “but I don’t want to get ‘built,’ “I’m not interested in being a body builder.” Fair enough! But doing weight training doesn’t automatically result in anything like that. Instead, what it does is train your body to build muscle mass over fat when you have excess calories. That’s important because muscle burns more calories than fat. So a bit of weight training—say a few minutes five times a week—will help preserve your metabolism, and give you an overall better muscle to fat ratio. That doesn’t mean you’ll get “big,” it means you’ll get lean.

The exact diet you decide to follow will depend on your own personal preferences. But as long as these three basic rules are followed, the pounds (and inches) are going to fall off. So when you’re deciding on a new lifestyle plan, keep these rules of thumb in mind. Good luck on your future endeavors!

How to Reduce your Tummy

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Want to lose fat on your tummy? Here are a few tips to help you meet your goal! Everybody knows that carrying a spare tire can make your clothes less flattering, but did you know that fat in your stomach area, known as visceral fat, also represents some serious health risks? It’s a risk factor for type two diabetes, and heart disease. Even if you’re within a healthy weight range, excess tummy flab can be indicative of future health problems. BMI (Body Mass Index) is frequently used to diagnose weight related health risks, but it can be misleading—visceral fat is often a better indicator. So it’s not simply vanity to want to reduce your tummy! It’s also important for your health.

More Fiber! (Especially Soluble Fiber!)

There are several types of fiber. Soluable fiber is especially helpful in reducing tummy fat by promoting weight loss. It forms a gel when mixed with fluids in your digestive system. This gel helps to slow food as it passes through your digestive system, which keeps your blood sugar and other systems running in a smooth, efficient manner. It can even reduce the amount of calories you absorb from your food! One study says that increasing soluble fiber alone can result in a significant reduction in belly fat. Try to add at least one serving, or more, of high fiber food to your diet every single day. Flax seeds, brussels sprouts, and legumes are great choices!

Avoid Trans Fats

Some gurus may suggest avoiding all fat, but some fat can be healthy and help you meet your flat tummy goals! Some, however, don’t. Trans fats aren’t good for you in any way, shape, or form, and they’re especially not ideal for those who are trying to reduce belly fat. Note: Sometimes trans fats are listed as such. However, you may find them listed under another, sneakier name: partially hydrogenated fat.

Steer Clear of the Bar

Everyone has heard the term “beer belly.” Contrary to what you might think, it’s not just a silly colloquial term for a guy who eats too many wings and drinks too many brew skies while watching the game! In fact, alcohol consumption can and does influence the amount of fat stored on your tummy. Heavy consumption of alcohol is directly linked to excessive fat storage around your waist, and yes, that includes the belly area. You can drink in moderation and do just fine, but remember, alcohol contains calories—it’s not something “outside” of your diet. And if you go over your calorie limit by imbibing, guess what? It’s going to straight to the region around your belly button. And who wants that?!

Lean Protein for the Win!

Eating a high protein diet is a great idea in all sorts of ways. For one thing, protein has less calories per ounce than other macros. It also helps you preserve muscle mass, even when you’re losing weight. But it’s also linked to, yep, you guessed it, less body fat in general and less tummy fat in particular!

How to Reduce Weight

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Everyone knows that weight loss comes down to a relatively simple calculation: take in fewer calories than you use. But of course, that’s easier said than done, which is why the weight loss industry is so darn profitable. Every diet offers some tips or tricks to get around this. Here in this article we’ve compiled some of the best tips to help you get to where you’re going without worrying about fads. Of course, if you find the diet that works best for you, go for it! In the meantime, enjoy these tricks to help lower your calorie intake!

Write down everything that you eat for seven days straight

You might be thinking “Huh? How does writing things down change anything? I’m not going to burn that many calories making a few notes in my journal.” And of course, you’re right about the second part. However, it can make a big difference. Many of us think back over the food we’ve had that day and think, “that wasn’t so much” or “it wasn’t so bad.” But we seem to forget the little “extras” we had or downplay what we did have. When you spend a week writing down every morsel that passed your lips over the past seven days, you might be surprised to realize just how much you were downplaying your intake. That means you’ll be paying more attention in the future—and maybe passing up that brownie left in the office break room.

Overestimate your calories

If you’re eyeballing portion sizes and staying within your calorie goal and not losing weight, you might be getting frustrated, for good reason. Unfortunately, that reason is probably the fact that you’re underestimating portion sizes. One easy way to tackle this issue is to just tack on 10-20% more calories than you think you’re eating, and watch the results. It’s a nice workaround for explicitly measuring every bite! You’ll also get better at guessing calorie amounts once you have your intake better aligned with your loss, maintenance, or gain.

Find a friend to lose weight with.

Having a weight loss buddy is a scientifically proven weight loss strategy. It’s someone that you can be accountable to, and share stories of challenges, missteps, and success with. Many people are uncomfortable doing this with someone they know in real life, but that’s okay! There are tons of weight loss forums and the like where you can be matched up with a pal who wants to lose weight just as much as you do. Bonus points if you find someone on the same type of diet!

Motivate with a great weight loss mantra.

People cite plenty of reasons for failure when it comes to diets, but in the end there’s really only one reason: giving up. Maintaining a positive mental attitude is KEY. Write down a set of positive affirmations, goals, and motivating phrases you can repeat to yourself when things get difficult, or even after a mistake. “I’m going to reach my goal weight!” is a great one.

Why Am I Not Losing Weight?

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Maybe you’ve been losing weight steadily, but despite keeping with your good habits, you’ve hit a plateau. Or maybe you’ve been religiously working out as part of your new year’s resolution, and haven’t seen the scale budge an inch. It’s a problem many of us have faced at one time or another. You’ve been hitting the gym according to plan, including getting up early and going after work. You’ve passed up on the break room cupcakes, the buffet lunches, and studiously avoided the finger foods at the last bridal shower you attended. You weigh your food, you’ve eaten more kale than you ever wanted to. And yet. And yet, when you strip down and step on the scale in the morning, the dreaded happens: you’re the same weight you were yesterday. And the day before. And the day before that.  And of course, sometimes something even worse happens: your weight has gone up.

What’s a dieter to do?!

It’s extremely discouraging. After all, you’ve passed up on sleeping in, digging in, eating out and binging on chips and Netflix, all with the certainty that “no gain” is achieved without “pain.” Of course, the gain you’re looking for is actually loss—weight loss—but the proverb, you were certain, would hold true. And yet, you’ve gone through all of this discomfort, countless inconveniences, deprived yourself, and for what? Nothing.

Here are a few reasons you might be doing your best, but the scale isn’t showing it.

You’ve replaced fat with muscle.

One of the first (and best) reasons you should consider is that you may have replaced fat with muscle. In other words, you are losing weight—as in pounds of fat. You also happen to be gaining weight, as in pounds of muscle. That’s great! Muscle burns more calories than fat, so your weight loss will actually proceed faster overall. Your plateau is just a funny little spot where everything evens out briefly. You’ll be back on your weight loss kick in no time. Just keep up the good work!

One way you can combat the despair related to this is to measure your waist regularly rather than sticking to the scale. If you’re swapping fat for muscle, your waist will be shrinking even if the number on the scale is the same.

You’re taking in more calories than you think

No one wants to hear this, but it’s the most common reason you’re not losing. “I’m measuring portions,” you say—but are you? Are you measuring correctly? And more importantly, are you measuring and logging EVERYTHING? Because that’s really the crux. It’s great that you’re measuring the green salad and chicken breast you had for lunch, but are you stealing bites of your husband’s dessert? Licking the spoon while baking brownies? Finishing off the kids pizza crusts they left on their plates? Our appetites and bodies are very tricky, and find all sorts of ways to get extra calories without us consciously realizing it. Maybe you’ve started having extra cups of coffee with cream without thinking about it, or you’ve developed a taste for more salad dressing. Measure EVERYTHING for a week. Every crumb that passes your lips should be recorded.

How to Lose Weight Without Dieting

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Obesity is a growing problem and more than one-third of U.S adults are said to be overweight. Obesity leads to serious problems including heart diseases. In fact, it ruins our entire health and can also make us look unattractive, and lazy. Hence, there is a need to lose weight so we can live life the way it should be lived. Now, how does one lose weight? It is definitely easier said than done. Look on the internet and you will find tons of ways to lose weight, from weight lifting to crash dieting to other such techniques. Firstly, it should be mentioned that not everything you find on the internet is true. Yes, you do lose weight by hitting the gym or going on a crash diet, but it is not always the best option.

Most of us hate to diet, especially crash diet. It is not only bad for your health but it is also very difficult to follow. How can you suddenly stop eating your favorite foods? The good thing is that it is possible to lose weight without having to diet excessively. The secret lies in turning to healthy diets. Nutritionists have created diets that can help you lose extra weight and make you healthy and fit again. While some of these diets may not work alone and you will have to bring some lifestyle changes as well, but it is definitely a good idea to turn to a diet that works for you. Without much ado, let’s have a look at some of the most impressive diets to lose weight and be healthy.

Turning To Mediterranean Diet

A Mediterranean diet gets more food on your plate and on top of that, helps you shed weight. Yes, if you eat right, you can lose weight even if you eat more.

This diet is known to keep the heart in a good condition. But wait, that’s not all. It helps to lose weight too. The Mediterranean diet has been ranked #1 among the best overall diets as it contains a mix of many essential foods including:

  • Fruits
  • Grains
  • Vegetables
  • Seafood
  • Poultry
  • Legumes
  • Dairy
  • Olive oil

Let’s talk about the benefits of some of these:

Olive Oil

The Mediterranean diet emphasizes on using olive oil on a daily basis. Since olive oil contains monounsaturated fats, it keeps the cholesterol level in check and improves blood sugar levels. Other than that, German research says that even smelling olive oil can make a person feel fuller, preventing overeating. And when you eat less, you lose weight.

What 50 ml Olive Oil Per Day Can Do: taking 3 tablespoons daily can help shed 14 kg of weight in 16 weeks.

Greek Yogurt

One of the most famous foods of this diet is the Greek yogurt. Six ounces of nonfat Greek yogurt contains 100 calories, 6 grams of carbs, and 17 grams of proteins. It helps to suppress hunger and limit the amount of calories a person takes in a day, which should be no more than 1000 calories as per experts.

Since Greek yogurt is high on proteins and contains less calories, it helps to lose weight more quickly by boosting the metabolism rate.

Vegetables

Losing weight can become troublesome when you lack micro nutrients in your body such as vitamins, minerals, photo chemical and antioxidants. When you’re fatigued, you need energy and you typically turn to junk foods to replenish your hunger. Vegetables can help you fill with energy too, and if cooked properly they can be delicious as well.

Vegetables are said to improve our fat burning system because they are 90% water and saves from dehydration. Dehydration is another cause of gaining weight at a rapid speed. However, do not replace other foods and spend your days eating vegetables only because they don’t provide you with amino acids (important for tissue growth).

Beans

Your body needs fiber to lose weight, and beans can be a good source of fiber. Both soluble and insoluble fiber can help in this regard. Soluble fiber mixes with the liquids present in your stomach to form a thick gel. This gel makes you feel fuller by expanding in the stomach and making foods stay in your system for longer. Insoluble fiber does the same thing but without mixing with the liquids present in your stomach.

3 cups of beans and lentils per week can help lose 7.5 pounds of weight.

2 cups of pulses per week can help lose 8.5 pounds of weight.

Seafood

Around 90% of Americans don’t take the right amount of omega-3 fatty acids and don’t even know the wonders it can do. Omega 3 acids can boost your metabolism rate, improve blood sugar levels and speeds up the fat burning process in your body. Seafood is rich in EPA/DHA omega 3’s which have anti-inflammatory abilities and help to reduce fats in the body.

Eating fish and shellfish twice a week can boost metabolism by up to 400 calories per day. Moreover, their consumption also restrict fat cells from growing around the abdominal area.

Turning To Ketogenic Diet

A ketogenic diet is low in carbs but high in fats and moderate in proteins. This diet is called ketogenic because it trigger ketosis in the body. Ketosis is when the intake of carbs is reduced and fats is increased and the body goes in a state called ketosis where fats begin to turn to ketones (supply energy) in the body.

The diet includes:

  • Meat
  • Fish
  • Butter
  • Eggs
  • Oils
  • Nuts
  • Avocados
  • Seeds
  • Cheese
  • Heavy cream
  • Low-carb vegetables.

A person on this diet will have decreased insulin levels and an increased and improved fat burning system. Thus, people looking to shed weight quickly should turn to this diet. However, keep an eye on the blood sugar level as well because too much ketone production in the body can lead to diabetes as well.

Here’s How Ketogenic Diet Helps To Lose Weight:

Higher Protein Consumption: Ketogenic diet contains many foods that are rich in proteins which is said to be very effective when it comes to losing weight as it can speed up metabolism rate, alter weight regulating hormones and reduce your appetite.

Gluconeogenesis: It’s a process that helps burn additional calories in the body when fats and proteins are fed and converted into carbs to generate fuel.

Improves Insulin Sensitivity: The diet helps to keep the metabolism in check and also improves fuel distribution in the body. Thus, keeping you slim and healthy.

Decrease Fat Storage In The Body: One of the main reasons to gain weight is when fat begins to store in the body. Ketogenic diet works to eliminate the fat stored in the body by restricting sugar conversion into fats (lipogenesis).

How Long Will It Take For Results to Show?

In case mediterranean diet, the results take time. Since this diet is not specifically designed to lose weight, but also to improve health conditions, it depends upon how strict you are about following the diet. However, we recommend this diet if you’re overweight since it works on improving your heart, which takes a hit due to excessive weight, making it important to strengthen it again. As for a ketogenic diet, you’ll be seeing results in just about a week. Also, make sure that you keep doing exercises as well to speed up the process.

The Verdict

Following either of these diets can surely help you lose weight and get you slim and fit without having to go on a strict diet. However, there are some other diets as well out there that can help, make sure to pick one that works the best for you.

What is The Mediterranean Diet

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Mediterranean diet is ranked as the #1 diet in the world due to the benefits it offers. It is both, a healthy and delicious diet that offers tons of benefits. The main aim of this diet is to reduce risks of catching diseases including heart diseases, cancers, diabetes etc. The food that we consume plays a very important role in our overall health, which is why it is important to be careful about what we eat or not eat. Without much ado, let’s have a look at Mediterranean diet and what it is all about:

The Mediterranean Diet

This diet consists of vegetables, fruits, dairy, olive oil, seafood and grains. You will see foods from different continents included in this diet, which is one of the main reasons why it is so popular all around the globe. Mediterranean diet largely helps in keeping our hearts healthy. Our heart is the core of our body. You cannot have a healthy body without a healthy heart. Mediterranean diet greatly helps in keeping the heart healthy as it is low in saturated fats and high in monounsaturated fats.  Saturated fats increase cholesterol level in the blood that can lead to heart diseases and other severe issues. Since olive oil is a monounsaturated fat source found in this diet, the risk of increased cholesterol is kept at a minimum.

Other than that, it also helps you lose weight. While it is not mainly targeted towards weight loss, it does help as it restricts from eating animal fats, red meat and processed foods.These foods make up the Mediterranean diet:

What To Eat:

  • Fresh Fruits: Bananas, apples, figs, grapes, melons, oranges, pears etc.
  • Vegetables: Onion, tomato, kale, broccoli, spinach, cucumber, carrot.
  • Whole Grains: brown rice, oat, barley, whole wheat, buckwheat, corn, pasta.
  • Dairy Foods: Yogurt, cheese, greek yogurt.
  • Seafood: sardines, oysters, salmon, trout, tuna, shrimps.
  • Poultry: Chicken, turkey, duck, eggs, quail.
  • Legumes: beans, peas, pulses, lentils, chickpeas and peanuts.
  • Nuts and Seeds: Sunflower seeds, almonds, walnuts, cashews, hazelnuts.
  • Tubers: Potatoes, yams, turnips, sweet potato etc.

What Not To Eat 

  • Refined Oils: canola oil, soybean oil, cottonseed oil etc.
  • Trans Fats: Found in processed foods and margarine.
  • Processed Meat: Hot dogs, processed sausages etc.
  • Refined Grains: Things made with refined wheat, white bread etc.
  • Added Sugar: Ice cream, candy, soda etc. 

Following The Mediterranean Pyramid

Mediterranean is more of a pattern for eating than a diet. Meaning, it is essential to decide on the quantity you’ll eat. Think of it as a pyramid.

Can Eat On a Daily Basis

  • Layer no. 6 - The Base: The largest section of the pyramid called the base is the part which contains the foods that you need to eat more frequently. It contains olive oil, beans, vegetables, fruit, nuts, seeds, grains, bread and legumes.
  • Layer no 5: Moving one layer above the base, we have seafood. Fish, shrimps and other seafood are rich in proteins, vitamins, nutrients, minerals and omega-3.
  • Layer no 4: Here we have dairy products. However, it only includes yogurt, cheese and Greek yogurt. 

Can Eat A Few Time Per Week 

  • Layer No 3: We have poultry and eggs in this layer. These foods shouldn’t be taken on a daily basis but only a few times in a week.
  • Layer no. 2: This layer should be avoided as much as possible as it contains foods that are high in sugar such as candies, sweets etc. 

Can Eat Once A Month 

  • Layer 1: It contains red meat. The intake of this food should be kept at minimal, and should not be eaten more than once a month.. 

Make sure to follow this pyramid and eat foods recommended by it to gain maximum benefits.

Benefits Of Mediterranean Diet

There’s a reason that Mediterranean diet is at the top. Let’s look at its benefits:

  • Good Heart Health: It keeps your heart healthy by restricting you from eating added sugars and red meats. With a strong cardiovascular system, your risk of catching diseases such as strokes, heart attacks is reduced. 
  • Lose Weight: Since this diet has low amounts of saturated fats in it and an increased amount of monounsaturated fats (olive oil), it helps you lose weight.
  • Keeps Your Muscles Strong: The diet is full of vitamins, minerals, and proteins which ensure that a person stays agile even as he/she ages. The seafood and vegetables that you eat on a daily basis make your muscles stronger and give you a boost of strength to carry out physical activities.
  • Reduces Risk Of Alzheimer’s Disease: The diet improves blood flow, cholesterol levels and blood sugar level. Therefore, the risk of catching Alzheimer's or dementia is reduced. Research has also shown that Mediterranean diet gives protection against cognitive decline and ensures that people can preserve the quality of their life even when they age.
  • Improves Skin Quality: You get plenty of vitamin E and antioxidants in this diet. The combination is known to give a radiant and glowing skin.

Other benefits include reduced rate of cancers, diabetes, and Parkinson disease. Moreover, it increases longevity, fertility in women and also helps to enhance mood.

Mediterranean Recipes To Know About

Let’s look at some finger licking recipes included in this diet.

Mediterranean Potato Salad (1 hour)

Ingredients:

  • Potatoes (2 pounds)
  • 1 sliced and quartered cucumber
  • Sliced red onion - half cup
  • 1 pound of tender green beans
  • Salt
  • 3 large roasted bell pepper
  • Salted water (for every quarter of water take 1-½ tbsp of salt)

Method:

  1. Add the potatoes in a large pot and add water so they are fully submerged. Add 1½ tbsp. of salt for every quarter of water you add. Bring to a simmer on high heat. Lessen the heat to maintain a simmer.
  1. Let it cook for 15 minutes or more (depending on how many potatoes you’re cooking). Check with the knife if the potatoes are piercing easily after 15 minutes. If they are, drain and put the potatoes on a sheet pan so as to allow them to cool at room temperature. In case you’re in a hurry, you can also cool them in the refrigerator.
  1. While the potatoes are cooling, take another pot of salted water (2 quarts of water), boil it and add the green beans.
  1. Blanch for 4 minutes.
  1. Turn the heat off once they’re tender, remove them and empty in a container that has cold water.
  1. Once the potatoes have cooled, cut them into pieces and place in a bowl.
  1. Add bell peppers, green beans, red onion, roasted pepper and cucumber to the potato bowl and mix well.
  1. Time to serve.

Curried Cod (ready in 25 minutes)

Ingredients:

  • 1 tablespoon oil
  • 1 chopped onion.
  • 2 tablespoon medium curry powder
  • Finely grated and peeled Ginger (thumb sized piece).
  • 3 crushed garlic cloves.
  • Chopped tomatoes (2 x 400 gm cans).
  • 4 cod fillets (150gm each)
  • Chopped coriander
  • Chickpeas
  • fish
  • Zest 1 lemon, cut into wedges. 

Method: Take a large frying pan with a lid and heat oil in it.

Cook the onion first over a high temperature for a few minutes and then add curry powder, ginger, garlic, and stir the mixture nicely.

Cook for 2 minutes until fragrant and then add chickpeas, and tomatoes. Keep cooking for 10 minutes or until the mixture thickens; when it does, add the cod (fish).

Cover and cook for 5 additional minutes to cook the fish. Distribute the lemon zest coriander and serve with lemon wedges.

How Soon Can You See The Results?

It takes time for the results to show when you’re on a Mediterranean diet. You won’t experience sudden changes in your body.

Most people begin to see results within four weeks, but this largely depends on your body time and metabolism rate. However, stick to the routine even if you do not see the results, because what is happening inside may not always be visible on the outside.

Conclusion

This diet is perfect for people who are looking to live for years to come as it reduces the risks of some of the most serious diseases. Moreover, it also makes you look good via weight loss and improved skin.

What is a Balanced Diet?

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A balanced diet is the kind of diet that incorporates all of the dietary foods that our body needs including minerals, vitamins, carbohydrates, fats, water, and proteins. It is important to consume a balanced diet so that our body gets all that it needs. If there is a lack of anything, our body will not be able to perform at its optimum level, resulting in weight loss or weight gain, fatigue and even illnesses. Moreover, an excess of certain nutrients can also cause havoc. In fact, it can even affect growth and development in children. This shows the importance of consuming a balanced diet, something you should care about.

What Is A Balanced Diet?

A balanced diet is one in which foods from some of the main dietary groups in the right amount are included to provide optimum nutrition.The main aim of the diet is to provide sufficient energy to a person and to ensure that all the dietary requirements of a person are fulfilled naturally.This diet consists of fruits, vegetables, dairy, grains, proteins, oils etc.

What To Eat:

These food groups make a balanced diet:

Fruits: Fruits are sugar rich. Since the sugar in fruits is natural, it has no side effects unlike the products that come with added sugars. However, if you have diabetes then go for fruits that are low in sugar, but only after your doctor’s suggestions. Other than that, fruits are great provider of fiber. They are fat-free and also low in calories. Eating a variety of foods can help get a diverse range of minerals and vitamins that are essential for the body.

Vegetables: Vegetables are rich in minerals and vitamins. Moreover, they have the least amount of calories.Veggies like spinach, kale, broccoli, green beans, collard greens and Swiss chards are all a great source of nutrition including potassium, fiber, folate and many other.

Grains: As per USDA, refined white flour is consumed the most than any other grains by Americans. Refined white flour is associated with poor nutrition value because the outer covering (the hull) is removed in the process of refining. Switching from refined white flour to whole grains is your best bet as it is prepared using the hull. They are more nutritious. So, make sure that you replace white bread and pasta and start eating whole grain products.

Protein: Meats and beans are good protein providers; they also help in improving brain and muscle development. however, make sure to keep the meat consumption low because it can increase your cholesterol levels. Other than that, lean meat such as chicken and fish are beneficial too. Make sure to remove the outer skin of the meat before you eat it to reduce the amount of fat and cholesterol in it.If you have a heart condition then switching to nuts and beans is a good option. They are perfect alternatives for meat since they are rich in nutrients and do not affect your cholesterol levels and cause you heart problems.Lentils, sunflower seeds, peas, beans and walnuts should be added in the diet on a daily basis for amazing health results.

Dairy: Calcium and vitamin D are essential for bone health. While dairy from cows is common, switching to plant-based milk which are fortified with calcium can help strengthen bones and serve as a great alternative for dairy products from cows. Other than that, cheese and yogurt should be fat-free and should be consumed in low amounts.

Oils: Many people prefer vegetable oil, however, switching to olive oil is more healthy. It not only helps to reduce weight but also keeps your heart healthy.

Benefits Of A Healthy Diet

There’s a reason why expert nutritionists emphasize on taking a balanced diet. There are countless benefits of following a diet that fulfills the overall requirement of nutrition. These include:

Improved Immune System

Lack of nutrients such as vitamins, minerals, zinc, iron and selenium etc., can cause deficiencies in the body and weaken the immune system.To keep the immune system strong, one must take the diet into consideration and opt for a balanced diet that includes every nutrient that is required by the body. A balanced diet also helps to fight the germs and bacteria that cause diseases in the body.

More Energy

Energy is needed to stay fit and carry out daily routine tasks. A balanced diet is the perfect source of energy since it includes minerals, vitamins, carbohydrates and proteins. Eating foods like fish, chicken, fruits, veggies, nuts and beans never makes you feel energy deprived and keeps you going for the entire day.

Better Heart Health

One of the main focuses of a balanced diet is to improve the heart health because the heart is the core of the body, orchestrating various functions in the body. Whole grains(unrefined), fruits and veggies are best for a person who has heart issues since they provide fiber, minerals, proteins and vitamins without affecting the cholesterol in the body. However, consumption of meat should be cut off or reduced to keep the heart health in check.

Ideal Weight

Since a balanced diet is aimed to keep a balance between the dietary needs of the body, the chances of obesity are reduced. In fact, various studies have shown that a balanced diet can even help you lose weight when coupled with exercising. 

Balanced Diet Recipes To Know About

Here are some delicious recipes that you can make:

Quinoa Breakfast Bowl (30 minutes) 

Ingredients:

  • Eggs (4)
  • Quinoa (1 cup)
  • Olive oil 2 tbsp.
  • Black pepper and kosher salt.
  • Chopped avocado (1)
  • Smoked salmon (6 ounces)
  • Lemon juice
  • Sliced scallions

Method:

  1. Cook the quinoa as indicated on the backside of the package. Now, take 2 eggs and boil them in a container. Drain and peel.
  1. In the meantime, warm 1 tbsp of oil in a skillet by giving it medium heat. Beat the remaining eggs and cook for 2 to 4 minutes to have runny yolks. Add ¼ teaspoon of salt and pepper.
  1. Now take the quinoa in a separate bowl and drizzle with the remaining 1 tbsp. of oil. Top with fried eggs you prepared in step 1, add avocado, and salmon. Pour some lemon juice and top with scallions. Enjoy!

Barley And Lentil Soup ( 60 Minutes) 

Ingredients:

  • Canola oil 2 tbsp.
  • Chopped white and green scallions (6)
  • Chopped garlic cloves (4)
  • Finely chopped ginger 1 tbsp.
  • Tomato paste (2 tbsp)
  • Curry powder (1-½ tbsp)
  • Coconut milk (1 ounce)
  • Dried red lentils (1 cup)
  • Yogurt (1 cup)
  • Kosher salt

Method:

  1. Take a large pot and heat the oil over on medium heat. Include garlic, ginger and the scallion whites. Cook for 3 to 4 minutes and keep blending frequently, until they turn soft. Add curry powder and tomato paste as well. Keep cooking and stirring for a minute or two until the point that the tomato paste becomes darker.
  1. Add coconut milk, 4 containers of water, lentils, grain, and ½ teaspoon salt. Now, heat to the point of boiling.
  1. Lower the heat and stew for 35 to 45 minutes, stir a few times, until the point that the lentils and grain become soft.
  1. Serve with the scallion greens and yogurt

The Verdict

A balanced diet keeps a person well fed with all the necessary nutrients that are required to stay healthy.

What is Paleo Diet?

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Paleo diet, also known as caveman diet, stone age diet and primal diet is gaining immense popularity nowadays. It is said to be one of the oldest diets and is also very effective in providing results. The food that we eat does not only affect our looks, but our health as well. In fact, wrong diet is the second most common reason for deaths around the globe. It is a form of diet that includes no grains and dairy. According to the supporters of paleo diet, grains are the main cause of weight gain.Grains are composed of carbs that turn into sugar once they reach our body. This sugar is either used by the body or stored as fat, making us fat.

In addition to this, grains also contain gluten, and with a lot of us being gluten intolerant, it is important to reduce consumption of foods that contain gluten. Regular consumption of gluten can cause problems such as joint pain, acid reflux and dermatitis.

Moreover, grains are hard to digest as they also contain lectins that affect our body and makes us unhealthy and fat.

All in all, paleo diet includes no grains, sugar, and processed foods.

But Then What Do We Eat? What do you eat if it bans grains? Firstly, you will not be malnourished. We tend to eat more carbs than what our body needs, hence there is a need to control our carbs intake. Less carbs means less glucose, which means less fat. As a result, you will soon begin to have a healthy and fit body.

Not All Carbs Are Bad: Remember that not all carbs are bad, and paleo diet does not mean 0% carbs. You will still get some from vegetables and other foods. Paleo diet is not a no-carb diet, it is different and more effective.

You Forgot to Mention Dairy: No, we did not. When we look at it, humans are the only animals that consume milk beyond infancy. No other mammals do it even, and there must be a reason for that. While paleo diet suggests to stop the consumption of dairy, but that does not work for everyone. We recommend that you begin by reducing the consumption of dairy products to see how your body reacts. In most cases, a reduction help, but our bodies differ, so find out what works for you and then act accordingly.

Paleo Diet Today

As per recent diet ranking survey, paleo diet ranks #32 among the list of the best overall diets. The figure may not be very impressive when you look at it, but that’s largely because not many people are aware of paleo diet, but more and more people are now turning to it.

Now, the main question:

Everything Is Banned - What Do I Eat?

You can still enjoy some delicious meals. This article also includes recipes, but before that let’s have a look at what’s included:

  • Meat - Consume grass-fed meat.
  • Fowl - All animals that got wings and that try to take off, such as ducks, turkeys, hens and chickens. You won’t have to miss Thanksgiving dinner.
  • Eggs - Try to get your hands on eggs that are rich in omega-3.
  • Vegetables - Avoid deep-fried veggies.
  • Oils - Use natural oils such as coconut oil, olive oil and avocado oil
  • Nuts - Do not consume a lot of nuts, and use them only as snacks.
  • Tubers - Yams and sweet potatoes are good, especially after a workout.
  • Fish - Avoid farm fish as they may contain mercury.

What Science Has To Say About Paleo Diet?

Science does not really love paleo diet. This is mainly because dairy and grains are excluded from paleo diet. While some nutritionist like this exclusive, many think that dairy and grains are important for growth, and hence are not in favor of paleo diet.

Study#1

A research conduction between the 32nd ranked paleo diet and the 1st ranked mediterranean diet had interesting results. This research was published in Diabetologia, 2007. Let’s get to know what it revealed. In this research, a group of 29 men who suffered from heart diseases were examined for a time duration of 12 weeks. They had type 2 diabetes and spiked levels of sugar. These were divided into two groups. One group followed a paleo diet while the other, mediterranean diet.

  • The Main Areas Of Focus In This Research: Level of glucose tolerance, weight, insulin levels and weight circumference were examined thoroughly.
  • Glucose Tolerance: This trait shows how quickly glucose is cleared from a person’s blood. Typically, a person with good glucose tolerance will have reduced chances of catching diabetes. Now, comparing both the diets, paleo diet showed signs of improvement in the glucose tolerance levels while mediterranean didn’t.
  • Weight loss: While both of the diet plans helped participants lose weight, paleo diet reigned supreme here as well. People on paleo diet lost 5 kgs of weight and had a 5.6cm reduction around the waist area (circumference). On the other hand, those on mediterranean diet managed to shed 3.8 kgs of weight with only 2.9cm of waist reduction.
  • Conclusion: The outcome went in the paleo diet’s favor as it showed greater improvements in form of glucose tolerance and weight loss.

Study#2

Another research was conducted among 10 women who were sound and healthy with a BMI of over 27. They were instructed to consume paleo diet for at least 5 weeks. This research  was published in the Journal of Internal Medicine in 2013.

  • The Main Areas Of Focus In This Research: Insulin sensitivity, muscle and liver fat.
  • Muscle And Liver Fat: The fat found around the liver and muscles can lead to metabolic issues. After a period of eating paleo diet for 5 weeks, these women showed a reduction of 49% in liver fat, but muscle fat remained constant.
  • Insulin And Other Outcomes: Insulin levels showed a decline of 19%. Cholesterol was also reduced (33 mg/dL). Triglycerides went down by 35 mg/dL (0.39 mmol/L). LDL cholesterol reduced by 25 mg/dL. HDL cholesterol went down by 7 mg/dL, and 14.3% decline in ApoB was also observed.
  • Conclusion: This study too revealed that paleo diet is an effective diet to stay fit and in shape as it helps reduce liver fat and also helps in losing weight.

Paleo Diet Recipes To Know About

These recipes are not only mouth-watering but will serve great health benefits.

Cabbage Rolls: An easy to make dish that is also delicious.

Ingredients Needed: The ingredients needed to make cabbage rolls are:

  • ground pork (0.45 kg.)
  • ground beef (0.45 kg.)
  • Pan fried and chopped onion (237 ml onion)
  • 1 beaten egg
  • smoked paprika (5ml)
  • mixed and dried herbs (10 ml - parsley or oregano etc)
  • Salt 2 tablespoon
  • 5 ml. pepper
  • 10 large blanched cabbage leaves.
  • Tomato sauce

How To Prepare: First, preheat the oven to 400 F. Add onion in a container (saucepan), add oil and cook until it gets soft and sauce like.

  1. Add salt and tomato sauce.
  2. Reduce the heating temperature and leave it for 15-20 minutes.
  3. Add all other ingredients and mix it nicely.
  4. Take cabbage leaves and start adding the meat mixture to it and roll it up. You can use a toothpick for better support.
  5. Keep the rolls in the oven and let it bake for 45 minutes.
  6. Your cabbage rolls are read to be served.

Umami Gravy: This one takes a little longer to prepare, but is worth the effort.

Ingredients Needed:  

  • 3 minced garlic cloves
  • 4 cups of organic bone broth chicken stock
  • ½ tb.sp of fish sauce
  • ½ pound sliced cremini mushrooms
  • 3 fresh thyme sprigs
  • ½ ounce of dried porcini mushrooms
  • 2 tablespoons ghee
  • 2 diced onions
  • 1 teaspoon tomato paste
  • kosher salt
  • black pepper

How To Prepare: Take dried mushrooms and rinse them thoroughly in cold water. Make sure the mushrooms are fully covered in water. Leave them for half an hour.

  1. Melt the ghee in a container (saucepan) and give medium heat. Add salt and onions once the ghee is hot. Stirr the onions for a few minutes until they turn brown.
  2. Pour tomato sauce and fish sauce in the saucepan, stir nicely.
  3. Take the saucepan with mushrooms in it, and let the mushrooms boil until they leave water. Also, wait for the water to evaporate. This may take 10-15 minutes.
  4. Take the mushrooms out and chop them up.
  5. In the other saucepan with onions, add garlic and the chopped mushrooms. Mix a little and then add thyme sprigs, broth to the mixture.. Next, increase the heat.
  6. After a few minutes, decrease the heat and let it cook for 30 minutes until the mixture is reduced to half.
  7. Turn the heat off.
  8. Take out thyme twigs, and your umami gravy is ready to be served.

How Long Will It Take For Results to Show?

Remember that paleo diet is not a crash diet. You will not see results right away. Typically, it takes about four weeks for results to show, but this depends a lot on factors such as your overall health and lifestyle. Moreover, remember that when you embrace paleo diet, you should do it for a lifetime and not for temporary results.

The benefits discussed in the science section above can be enjoyed if you truly turn to paleo diet. Temporary changes in diet may not provide you with similar results.

The Verdict

Know more about paleo diet and embrace it to live a fit and healthy life. This diet actually works and offers countless benefits in addition to weight loss.

Easy Tips to Help You Maintain Your Weight

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Congratulations! The very fact that you’ve decided to check out this article most likely means that you’ve either hit your goal weight or are close to hitting it. So what now? Well, the obvious next step now is for you to put practices into place that will help you maintain this weight. After all, one of the biggest mistakes that people make is reverting back to their old lifestyle once they’re happy with the results they’ve achieved. But where to start? Like many other changes, it starts with the little things. Making small changes to your lifestyle add up and will eventually help you develop a healthy lifestyle that is key to maintaining your weight. If you’re lost and don’t know what changes you should be making, check out some of our easy tips to help you stay on track.

Start Cooking with your Oven

Nutrition is the name of the game whether you’re trying to lose weight or maintain your weight, and when it comes to healthy cooking, nothing beats cooking with your oven. Baking and roasting is a great way to add tons of flavor to your meals without having to douse it with too much salt or seasoning. It’s also a fantastic tool to help you meal prep and cook healthy meals a head of time.

Bottoms Up!

Like our previous tip, hydration is crucial for both weight loss and weight maintenance. After all, it’s water that helps keep us hydrated and our stomachs satiated. Also, did you know that most of the time, when your brain tells you you’re hungry, you’re actually just dehydrated or thirsty? Before you go hunting for a snack or caving into your cravings, try drying a glass of water first. Chances are this will help you fight the craving. You can also try drinking a glass of water before your meal. Most people find that they eat much less calories this way.

Consume Real Food

vegetables

It’s a shame that so many people rely on convenience foods these days for their meals. What’s even more of a shame is that consuming processed and packaged meals actually makes you hungrier and less satisfied in the long run. The same concept applies to snacking. While we encourage having snacks throughout the day to keep you satiated, it’s important that you pick the right kind of snacks to eat. For example, an apple with some almond butter is much more satisfying and healthier than reaching for a pack of cookies. Make smart choices!

Choose Snacks that are Hard to Eat

Similar to our earlier tip, try making it a practice to choose “inconvenience” over “convenience” when it comes to your snacks. We’re not saying that you should go out of your way to give yourself a hard time finding snacks, we just mean that you should choose foods that require just a bit more work to eat but are still easy to carry with you. Some great choices include oranges, edamame or pistachios. This way, you eat the snacks much slower and practice more awareness while eating. Mindful eating is so important! We can’t stress this enough.

Keep A List Handy

We like to keep a magnetized notepad on our refrigerator because it makes it much easier to list down the food items that need to be replenished. This way, when you run out of a particular healthy food, you can list it down immediately and remind yourself to purchase it the next time you’re out shopping or pass by a grocery. Having a refrigerator or pantry that’s well stocked will healthy choices will keep you on track and encourage you to make better food selections.

Stick with the Fifty-Fifty Principle

When you’re fixing up your meals for dinner or prepping your meals for the week, remember the Fifty-Fifty Principle. The principle calls for keeping at least fifty percent of your plate filled with vegetables and fruits. For example, if you’re preparing breakfast, aim to have a cup of fresh fruits included or if you’re fixing dinner, make sure you’ve got a big salad to go with your appropriately portioned meat and carbs. Keeping this principle applied to your meals helps you get tons of nutrient dense food into yourself without having to consume too many calories.

Put A Mood Board or Motivation Board Together

Sometimes, it’s hard to stay motivated. Meal prepping feels like a chore, working out is a bore, and you want nothing more than to just stay in bed or transform into a couch potato for days on end. When this dip hits, and trust us, it will, it’s great to have a source of motivation handy for you to turn to and look to. Some people like to go old school and actually clip photos and quotes out onto a corkboard while others enjoy putting digital boards together on apps like Pinterest. Even just the act of putting the board together is motivation on its own. It goes without saying that you should make this board accessible to you or easy to see.

Make Reminders for Yourself

Some people like to keep planners while others like to keep online calendars together for their personal and professional lives, but few like to keep them for their fitness routines. While it might be a bit of an adjustment in the beginning, we encourage you to keep a calendar or set reminders for yourself on your phone calendar for meal planning and workouts. This will keep you more motivated and will encourage you to stick to your workouts since you’ve already done the work to lay them out weekly. You can even set up email reminders for yourself or alarms on your online calendar to remind you when it’s time to get up off your butt and hit the gym. You can even set some simpler reminders for yourself. For example, we like to set pop-up reminders on our phones for every 20-minute while we’re at work. This reminds us to stand us and walk around a bit. After all, sitting all day is just as bad, if not worse, than smoking.

Top Reasons to Exercise Regularly

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Do you want to have more energy? Do you want to feel better in general or maybe even add more years to your life? If you do, then there’s one relatively simple solution: regular physical activity. We know from our doctors, our parents, personal trainers and the like that exercise is good for you. From bettering your mood to having positive effects on your physical intimacy with your partner, there’s tons of things in your life that exercise will improve. It should really go without saying that the benefits are innumerable, but just in case you’re one of the stubborn few that are looking for quick fixes to your needs, we’re listing our top reasons to exercise regularly. Trust us, each one will lead to much a much happier and a much healthier you.

#1: Exercising Regularly Boosts Your Energy

If a trip to the supermarket or a couple of household chores leaves you winded, then it’s probably safe to say that your overall energy and health is on the poorer side. Well, guess what? Exercising regularly doesn’t just improve your muscle strength, it boosts your endurance as well, which means having more energy for the physically demanding things in life. This is because exercise sends crucial oxygen and nutrients to the rest of your body and helps your cardiovascular system run in a more efficient manner. Improving lung and heart health means more energy to get through your day.

#2: Physical Activity Helps Manage, Improve and Even Heal Diseases

Whether you’re eager to prevent yourself from developing hearth disease or are looking for ways to manage your high blood pressure, exercising can definitely help. Regular physical activity, after all, helps to boost high-density lipoprotein (HDL) levels in your body. What’s HDL, you ask? Well, we, and the rest of the scientific community, like to refer to it as the “good” cholesterol. At the same time, exercise also helps to lower the levels of the bad cholesterol (unhealthy triglycerides) in our bodies. When we see good cholesterol go up and bad cholesterol go down, the result is regular and smooth blood flow as well as lower chances of cardiovascular illnesses. The benefits of regular exercise aren’t limited to lower risk of cardiovascular diseases either. Exercising can also help manage or prevent strokes, type 2 diabetes, metabolic syndrome, certain types of cancer, arthritis and even mental ailments like depression.

#3: Catch More Quality Z’s

If you’re struggling to get to sleep at night or have some issues with mild insomnia, regular exercise can help. Research has shown that people who exercise habitually enjoy deeper sleep and also find it much easier to fall asleep in general. Just a quick caveat to this rule: try not to exercise too close your bed time. If you work out too late, it could actually keep you awake because your body is too energized to fall asleep. Besides, it’s so much better to start your day with a good sweat session anyways!

#4: Working Out Helps Improve Breathing

Aging, and being overweight in general, greatly affects the tissues in our lungs. Although exercise can’t change the effects of aging in particular, it can improve your quality of breathing by fortifying the muscles in your lungs. Regular physical activity also increases the efficiency in which oxygen spreads through your cells. The improved efficiency in your lung capacity and breathing power will have huge implications to your life. For example, while others may be huffing and puffing up a flight of stairs, you’ll be hopping up like a gazelle.

#5: Keep Your Bones Healthy and Strong

Getting old sucks for a lot of people and weakening bone strength is one of the reasons why. Unfortunately, bone minerals decrease in strength as we age at an estimate rate of 1% per year. It’s totally crazy how fast our bones thin out or get weaker when we don’t take care of our bodies. However, finding the time to exercise regularly helps to combat the effects of aging and helps to keep your bones strong. Not just any exercise though! It’s strength and resistance training in particular that helps our bones to stay robust and healthy.

#6: Exercising Boosts Your Immune System

We’re sure you already know, but let us reiterate this: your immune system is absolutely crucial to your overall health. After all, it’s your immune system in particular that helps protect your body from infection and the risks that chemical toxins come with. Additionally, and surprisingly to many, it’s actually your immune system that helps your body respond to stress in a healthy way. While we obviously recommend having steady workout programs that you maintain, even short-term workout programs can greatly improve, or even reverse, the effects of aging on your immune system. Considering how crucial it is to maintain this regulatory system in our bodies, it makes exercising an absolutely essential part of our lives.

#7: Maintaining an Exercise Routine Helps Lower Risk for Arthritis

Guess what folks, we really can’t stop the effects of aging, and while many might mourn this fact, you can reduce your risk of age related illness simply by exercising three to five times a week. Arthritis is one of the most common chronic illnesses that older generations face and comes about when there are abnormalities in their cartilage and outgrowth of the bones in the joints. If arthritis is something that you’re dealing, or someone a loved one is dealing with, a great way to combat it is by engaging in flexibility and stretching exercises. Some of our favorites include Tai Chi, yoga and similar exercises which involve maximizing the range of movement in your joints. We do think it’s important to mention that if you’re already suffering from arthritis, you need to be careful about the kind of exercises you’re doing. Intense aerobic exercise is a huge no-no and might actually aggravate the problem. Also, make sure that you’re wearing the proper attire and footwear when exercising so you can protect yourself from further injury.

Answers to the Workout Questions You’ve Always Wanted to Ask

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With so many people having “stakes” in the fitness industry, it’s no surprise that many people have all kinds of questions that they’re dying to get answers to. After all, tons of exercise myths have been perpetuated throughout time, so it can get confusing to figure out what information is accurate and what information isn’t. Since we can’t rely on subjective answers for truth, let’s turn instead to what we can all agree on to be believable and accurate: science. We’ve gathered some of the top fitness questions we’ve been asked and have the answers to the things you’ve been dying to know.

Question #1: Should I Work Out Alone or in a Group?

Ever heard the saying, “there’s strength in numbers”? Turns out there’s scientific basis for that. Working out in a group can actually enhance your mental state and increase your capacity to achieve more during your workouts. In fact, there are a handful of studies that show group exercise to be more beneficial and working out solo. In 2010, for example, anthropologists discovered that the pain threshold of members of the Oxford rowing team was much higher after group training exercises than it was during solo exercise. Similarly, during a study on rugby players in 2015, research found that the athletes performed much better during sprint tests when they warmed up together as a team versus individual warm ups. Applying this to your personal journey, working out with a group of people is more likely to keep you committed to your work out and less likely to flake. It’s also a great way to motivate yourself. Working out with a group allows you to encourage one another and could give you the mental fortitude and endurance you need to power through a difficult routine.

Question 2: Is Running Outdoors More Effective Than Running Indoors?

This one was a tough one to figure out because there are pros and cons associated with both indoor and outdoor running. For example, running outside has its disadvantages in the hazards that come with the outdoors in general. Pollution could affect your breathing, dog mess is a terrible hassle especially when you step right into a pile of it, and security is a big concern for many people who live in rough neighborhoods. Meanwhile, running indoors, and on treadmills in particular, actually puts you at a higher risk for injury because of the repetitive movements involved with it. It’s factors like these that have had the jury out for quite some time on which one is better. At the end of the day however, research seems to point to outdoor running as being better for you purely because of its psychological benefits. Studies show that running outdoors results in a stronger feeling of revitalization, positivity and energy. People have also reported feeling less tension, depression, anger and confusion thanks to outdoor exercise. Of course, if you don’t have a nice safe place to work out outdoors with good weather, then it’s better, physiologically, to stay indoors.

Question 3: Do I Really Need to Consume Protein within 30 Minutes of a Workout?

While fitness professionals once preached about the need to cash in on the window of anabolic opportunity, it’s now starting to look like this information is largely obsolete. It’s true that there is a need to consume protein to help counter the muscle damage caused by exercising, but you don’t necessarily have to consume it within 30 minutes of your work out. Research shows that your body can actually make use of protein consumed to help build muscle for up to 48 hours after a workout. It also turns out that there’s a lack of scientific evidence to prove that immediate protein consumption after pumping iron helps prevents muscle breakdown or increases muscle mass in any way. Here’s an extra interesting tidbit of information: there’s also no evidence to show that carbohydrate consumption soon after exercising can help restore low levels of glycogen either.

Question 4: Is It Better to Use Fixed Weights or Free Weights?

Ah, the much-debated question of free weights verses fixed weights. This one’s a bit of a tough one for us to answer because even science coming out with conflicting answers. For example, one study was conducted in United States on a group of exercise beginners over the course of 16 weeks. At the end of the study, researchers concluded that the group of beginners who used free weights saw two times the strength gains compared to a separate group that made use of fixed-weight machines. On the other hand, a separate study in 2016 also showed that the strength increases between people using free barbells and leg press machines were quite similar. It is worth noting, however, that free weights were better at improving jumping abilities.

At the end the day, we’re going to say that this one depends on your level of fitness. Fixed weight machines are preferable and much more beneficial for beginners because they are simpler and are much easier to learn proper form on. Machines are also great for people who are in the midst of rehab or are looking to target and focus on certain muscle groups. Meanwhile, free weights are spectacular for people who want their regiment to include a greater range of motion and dynamic exercises targeting multiple muscles. If we’re honest, we’d make the educated (albeit slightly biased) recommendation to go with free weights if you’re a bit savvier in the gym. Barbells, kettlebells and dumbbells are top choices for free weight exercises and, when used efficiently, can help you burn more fat and enjoy more gains in a lesser amount of time.

Question 5: Is It Smart to Stretch During Warm-Ups?

It’s time to put this one to rest, folks! Studies show that stretching during warm ups can actually reduce muscle strength by up to 6%. There’s also no proof that stretching can lower risk of injury. All evidence points to stretching during warm ups as detrimental to performance over all, especially when it comes to sports that require sudden bursts of power and agility. So, simply said, no guys it’s not smart.

Lies about Exercise That People Believe

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In fitness, and in many other things for that matter, for every few truths you will undoubtedly find a lie or myth that many people fall prey to. Even we’re guilty of falling for a myth or two, and let us be the first to tell you that believing the lies will undoubtedly cost you in one way or another. In an effort to help people avoid making the same mistakes we’ve made, we’re putting together a list of the most common fitness myths that people fall for. Ready? Check them out below.

Myth 1: You Can Spot Train Fat Loss

For some reason, people think that you can focus fat loss in certain parts of the body. Unfortunately, as much as we want to target the fat in our bellies directly, it’s just not possible. Your fat cells are spread out across your whole body, so if you want to burn fat in particular area of your body, you’ll have to lose fat overall. Some exercises you can implement to get your whole body working and burning fat effectively is high-intensity interval training, or HIT for short, and strength or weight training.

Myth 2: If You Want 6-Pack Abs You Need to do a Lot of Crunches

No, no, no, no, no! While crunches, or sit-ups for that matter, will definitely help improve your abdominal strength, they’re not going to help you develop those washboard abs you’ve always wanted. Here’s a fun fact: your abs are actually designed to work best when you’re standing up, so many fantastic ab exercises are actually those that require your body to be upright (hanging leg raises, for example). Now that’s not to say that other ab exercises are obsolete, like planks for example, but you can definitely get more bang for your buck with more than just a crunch.

Myth 3: Strength Training Will Make You Bulky

For men, this myth isn’t much of a problem, but women definitely tend to buy into this myth far too often for our liking. Ladies, listen, it’s pretty difficult for you to bulk up through regular strength training alone for a couple of reasons. The most obvious one? We don’t have enough testosterone in our systems to cause us to bulk up. In fact, strength training has quite the opposite effect for women because it allows you to lean up more. Weight training is a crucial component of your fitness regimen because it boosts your metabolism and help you burn more fat even after your workout ends.

Myth 4: You Need Tons of Cardio to Lose Weight

We touched on this a bit in the previous myth, but no, cardio isn’t your singular solution to weight loss. While cardio is absolutely crucial to help create a daily calorie deficit and contributes to weight loss, it doesn’t have as much long-term fat burn power as weight training does. At the end of day, striking a balance between cardiovascular training and strength training is the best way to burn fat and lean up. Oh, and don’t forget a healthy diet!

Myth 5: You Need Heavy Weights and Machines for Strength Training

Contrary to popular belief, strength training doesn’t mean heavy dumbbells, complicated weight machines or the like. All you really need to get a good strength training session in is to create resistance for your muscles to work against. If you don’t want to use weights but want to start working on strength, body weight exercises are actually the best place to start. Other options include resistance bands, kettle bells and medicine balls.

Myth 6: Anything Under 20 Minutes of Cardio Isn’t Worth It

What? You mean you don’t need to spend an hour of the treadmill to get a good cardio work out in? Yes, that’s exactly what we mean. In fact, you can get a killer cardio session done in under 20 minutes by utilizing interval training or circuit training. These kinds of workouts really push your respiratory system to their limits and force your body to deliver oxygen to your muscles as efficiently as possible. The result? Awesome after burn effects. If you want to spend even less time doing your cardio, you can try Tabata workouts, which, when done properly, results in just a 4-minute cardio routine. Fast, but so very challenging and so very worth it.

Myth 7: More is Better

We’ve got a lot of people out there believing that the more you work out, the better it is for your body. Well folks, it’s time to heave a huge sigh of relief because that’s definitely not true. One of the most important parts about working out and getting fit is making sure that you get enough rest. This is because when we work out, we’re actually breaking muscle fibers. Getting a sufficient amount of rest in allows our muscles to rebuild get stronger. We recommend getting up to 2 days of rest in weekly. That doesn’t mean turning into a couch potato for 2 days out of the week, mind you. It means getting in some gentle stretching or a leisurely walk in to let your body stretch out but recover at the same time.

Myth 8: Yoga Doesn’t Count as a Workout

Women practicing yoga in a class

We honestly don’t understand why some folks love to hate on yoga. Sure, some yoga classes are gentle and relaxing, but that doesn’t come anywhere near the full breath of what yoga is all about. Many yoga classes are tough and will kick your butt faster than you can say Vinyasa. If you think that yoga is a walk in the park, we encourage you to give Bikram or power yoga a try. We guarantee you a humbling experience that will push your strength, balance and control to its limit. We also guarantee that you’ll wake up two days later feeling pretty darn sore and feeling muscles in places you didn’t think they exited. There are also several great yoga sequences that can help build endurance and muscle definition in your body so make sure to give those a shot too.

Developing Solid Workout Plans

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Have you ever stood in the gym thinking, “What now?” If yes, we totally understand where you’re coming from. It can be incredibly overwhelming to stand in the middle of a busy gym trying to figure out what exercises to do or where to start, especially if you don’t have much experience in the gym to begin with. If you want to say goodbye to this feeling of confusion, but don’t want to have to rely on fitness professionals to help you get a fitness program together, we’re here to help. Putting together a solid workout plan doesn’t have to be tricky or difficult. While it may be intimidating at first, we have no doubt that you’ll eventually get the hang of things and will start putting together great workout plans in no time.

Step 1: Determine Your Individual Factors

Before you can even start putting your workout program together, there are several things that you need to consider. Keeping these considerations in mind will help you better select the kinds of exercises that will best suit your body’s needs and your personal goals. After all, everybody is different, so a program that might work for a buddy of yours won’t necessarily garner you the same effects. The top factors for you to consider are your age, diet, free time and goals. Your goals are particularly important as these will ultimately help you fine tune the workout program that you put together.

Step 2: Consider How Much Time You Have

Time has a lot to do with your workout program. For example, how much time can you commit to devote to working out? Some people can spend hours in the gym every day of the week while others can barely manage to scrape 30 minutes together 3 times a week. However, much time you can commit to working will also help you determine what type of workouts you’ll be doing. If you’ve got tons of time on your hands, you can go through detailed weight lifting programs along with cardio exercise. If you don’t have as much time to spare, you might want to go for quick but effective workouts like circuit training or high-intensity interval training.

Step 3: Determine Where You’re Going to Be Working Out

What good is developing a workout program around the latest exercise equipment if you don’t have access to said equipment? At the same time, why not take advantage of said equipment if you do have access to them. If you’re working out in a gym, take inventory of the equipment that’s available to you and what muscle group their best for. If you’re working out at home, you’re going to want to focus on body weight exercises and equipment-free circuits.

Step 4: Choose A Warm Up Exercise

Warm-ups are an often overlooked but crucial part of a workout plan. Warming up helps get your blood flowing and your muscles ready for the intense activity ahead. Failing to warm-up spell the difference between an effective and a subpar workout and will protect you from injury. Warm-ups generally last 10 to 15 minutes and typically revolve around cardiovascular exercises. Choose a warm-up that suits your fitness level and will have you breaking a sweat. Some options of effective warm-ups include dynamic stretching, a few minutes on a cardio machine like the treadmill, rower or bike, jumping jacks or evening jogging up and down a flight of stairs a few times.

Step 5: Decide on One or Two Muscle Groups to Focus On

An effective workout plan hinges on being able to determine what muscle group you are targeting for the day. While there’s nothing wrong with wanting to get a full body work out at the gym, we recommend choosing two muscle groups to focus on per session. For example, your Monday-Wednesday-Friday sessions can focus on arms and legs while your Tuesday-Thursday-Saturday sessions can focus on your core. The more advanced you get, the more targeted your sessions can get. For example, you can dedicate a day to shoulders and back and dedicate another to glutes and hamstrings.

Step 6: Pick Your Exercises

Once you’ve decided on what muscle groups you’re going to be focusing on, you can start selecting what workouts you’ll be doing. If you are going with a full-body work out, you’ll want to select one exercise for each big muscle group. If you’re focusing on a particular muscle group, you’ll want to select 3 or 4 exercises that target the muscle group you’re working on for the day. For example, if you’re focusing on abs and legs, your first program can include reverse crunches, Russian twists, wood choppers and abdominal roll outs for the abs. You can then throw in walking lunges, sumo squats, bench step ups and seated leg raises for the leg portion of your program.

Step 7: Figure Out Reps and Sets

Depending on your strength and level of fitness, you can adjust how many sets you’ll do for the program and how many reps each set will include. Beginners will want to do a smaller number of reps but may possibly want to maximize their sets. For example, if you’re just starting out, you can do 4 sets of 10 to 15 reps. If you’re more advanced, you can add weights to the mix, increase your reps and stick to 3 sets. You may want to play it by ear for your first few sessions to figure out how many reps you can do to challenge yourself but still maintain proper form.

Step 8: Choose Effective Stretches to Cool Down

Stretching is just as important to your work out plan as the warm up is because it helps the recovery process and improves your range of motion as well. Of course, you’ll have to pick stretches that actually target the muscles you’ve been working on. After all, what point is it stretching out your arms and shoulders if your session was targeted to your abs and back? An easy bank of stretches to look into are actually found in yoga poses. Try checking beginner poses out and what muscle groups they target when choosing your stretches and cool down.

Fitness Tips For men

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Fitness tips for men, and fitness tips for women, can be somewhat different as men and women have different bodies. Because men and women have different bodies, they need to do workouts in different ways. That’s why we have men championships during things such as the Olympics, and women’s championships at the Olympics.Men and women at the Olympics don’t compete with each other at the Olympics, because they have differences in their physical bodies. We are going to dedicate this to the men, and give fitness tips for men. This will help men become more fit and healthy. It’s clear that there are too many people who are unhealthy, things like obesity are often a problem – specifically with men. One of the fitness tips for men, is to create a new diet.

Creating a new diet will help you to lose weight. It will also help you to keep your weight at a healthy weight. The first fitness tip for men, is to create a new diet. Create a diet which helps you become fit and helps you to build up your muscles. For many men when they want to work out, part of the goal is to build muscles. The two ways that you can build muscles, is one by working out and the other is by what you eat and drink.

The second tip that we have for you, is to get active and take up either a fitness class or a gym membership. Taking up a fitness class or a gym membership, is a great way for men to get fit. Do this on a regular occurrence, when you do it on a regular occurrence, you will get a lot more out of it, than if you just do your exercise once every now and then.

The third tip that we have for you, is to change your lifestyle. Change your lifestyle so that you have better habits. Good habits create a better and healthy lifestyle. Get up early in the morning, and go to bed early in the morning. Eat healthily and drink healthily. These things are essential for creating a healthy lifestyle.

Another thing essential in creating a healthy lifestyle, is through changing many of your daily habits. This is very true for your unhealthy habits. If you sit for hours every day, then change that habit, it isn’t a good habit to have. It will make you unhealthy, put on weight and ever create unhappiness, with having less motivation for you to do stuff The more you sit about, the more lazy you will become.

Try and replace this sort of stuff with other, more healthy habits. Instead of sitting for a few hours each day after work in front of the TV, do some exercise. Go for a walk in nature and take up a gym membership, or go to a fitness class. Get involved in something in your community in the evening. If you get out of the house more, the more likely you are to be active, and the less likely you are to sit around and feel lazy and feel unmotivated.

When you are creating new lifestyle habits and making a new healthy diet, make sure they are interesting, or, in the case of food, something which is delicious to eat. Although you want to create a healthier life, you also want to create an interesting life, not a boring life. Try and keep it interesting!

Once way that you can keep it interesting, is to try and find an exercise buddy. Find a friend that you can go to the gym with, or go to your fitness class with, it will be so much better than going on your own and less lonely. Going with a friend can give you a way to socialize, as well as exercise.

Also, try and keep your fitness routine fresh. You don’t want to be doing the same fitness routines over and over again, that’s boring! Instead, keep it fresh. To keep your exercises fresh, do something new every now and again. Do a different form of exercise, try a form of exercise you haven’t done before. Or, why not take up something completely different, like a sport.

There are many sports out there for you to try and take part it. It gives you a fresh form of exercise than just going to the gym. Take up some tennis, swimming or football, it’s a great way to keep fit. And, it’s also a fun way to keep fit – sports are fun and engaging to be part in.

Swimming is a very way to take part in exercise. It burns a lot of calories and it keeps you fit. There’s also different swimming moves that you can do. If you want to make it even more interesting and fun, if you think you are good enough and can show off your skills, then take part in some swimming races.

The good thing is, you don’t need to go to classes to get involved in some swimming races, all you need is some friends. It’s a good way to socialize, exercise and compete. Part of getting better at fitness for men, is to compete against other men. It is a challenge and you can show what you’ve got. A great way to show off and win! And, you get to have fun and keep fit. A win-win.

These are some of the best tips that we have for men out there. The best tip for men when it comes to fitness, is to create a good healthy routine, a healthy new lifestyle, have fun and socialize with it. A healthy lifestyle doesn’t need to be boring. Fitness doesn’t need to be boring. It’s what you put into it and how much fun you are having, which will determine how successful you are.

Fitness is an excellent way to get the best out of life. It can have a positive impact on many aspects of your life. Not just in regards to your body, what you eat and drink, but also with your social life – it can give you an excellent social life too.

Easy 10 minute At home workouts

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You don’t need to go to the gym and spend a fortune on gym workouts to get the best out of gym workouts and fitness, there is a very good alternative to gym workouts – the alternative is – at home workouts. There are many at home workouts that you can do. Home workouts take a lot less time than going to the gym. With the gym, you need to travel there, you need to spend time travelling back from the gym, and, you sometimes have to wait until gym equipment becomes available, because other people are using that gym equipment. Therefore, why not save all of that time, and hassle by working out from home?

At home workouts are less hassle, they will save you more time, and they will save you from travelling about. At home workouts will only take you 10 minutes at the minimum, without the hassle.

There are many things that you get to avoid, if you choose to workout from home, instead of working out at the gym. The gym is very commercialised, every time you go to the gym, you feel like you are being forced to but something. Usually you are asked a few times if you would like this membership, or that membership, when you are checking in or out.

It’s annoying right?

Sometimes going to the gym, can feel like you are going to a sales event, rather than going to a place to exercise. Let’s be honest, none of use like to being forced into buying something with sales people, it’s uncomfortable and we just want to exercise without that hassle. At home workouts free you from that hassle.

Gyms can also be overcrowding, especially during the hours that you are going to be going to the gym – straight after work. This means that equipment is being used by other people, so you have to wait until it’s freed up. Why waste time waiting, when you can do the exercises at home in less the time?

Then, there’s the competition. Naturally, we humans compete against other humans. We think about how other people compare to us; this is true when it comes to the gym. This can be intimidating if you are not used to the gym. If you are just starting out at the gym, and others seem to be experts, it can be a little intimidating, right? We just forget that those people have put a lot of time and effort into getting fit.

So, there’s an alternative to all the trappings that the gym offers. And that alternative is to work at home. Working out at home is less intimidating and more relaxing. You are not competing with everyone, you don’t need to worry about your body hang ups, you can just do your exercises without worrying.

Here are a few great exercises that you can do from home, that only take a few minutes to do.

#Squats and Sit-Ups

Squats and sit-ups require no equipment for you to buy, all you need is your body to do squats and sit-ups.

If you don’t want to spend money on exercise machines or tools, then try and do squats and sit-ups. You can do these several times a day. Squats are more difficult to do that sit-ups. So, if you are just starting out, try and start out with sit-ups. Start by doing ten sit-ups in the morning, and ten sit-ups at night, several times throughout the week.

Then, after you have got used to this, try and do squats. Start with doing five in the morning, then five in the evening, for several times a week. This will help you to tone your body, specifically your stomach, legs and arms.

Once you have got used to doing both of them, try and build them up and do more of them. You can start by doing squats and sit-ups at the same time. So, start by doing ten sit-ups, and then do ten squats. Do these several times a week. It will require a lot of physical stamina, so it’s something that you are going to need to build up over time.

Once you have built them up over time, you will be adding more and more to your routine. Just make sure that you are comfortable and don’t over strain your body. Listen to your body, if your body is telling you it’s tired, then stop. Proceeding when your body is telling you it’s tired is dangerous, it could cause an injury. Remember – be safe when you are working out.

#Body Weight Circuit

If you are more advanced in your fitness, then try a body weight circuit!

The body weight circuit is a great way to get fit and make that body look fit. The body weight circuit requires you to do a series of moves, without taking a break. Take a break if you are tired, or exhausted. But, think of it like a fitness class, you’ll catch a breather in between moves, and you’ll do it for a certain length of time, probably about 20 to 30 minutes.

There are several fitness moves that you can do when you are doing this form of exercise. These fitness moves include things such as squats and sit-ups. You will also be doing lunges and you will also be using dumbbells.

Before you start the circuit, take time out to warm up. You should warm up for around 10 minutes, it gives you plenty of time to warm your body up. Then, you will go into the circuit; do ten squats, five push ups, five lunges, and five dumbbell lifts. Try and do this without much of a break (if you can).

Then, when you have done this, go on to do it a second time, after you have done a bit of a break. Only do a second one if you are not exhausted. Then, after you have done any circuit, cool your body down.

Fitness Plan that can work for you

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Creating a fitness plan is a great way to reach your fitness goals. Without a plan, you won’t really achieve your goals. It’s known that people who write down their goals, are more likely to achieve their goals, than people who don’t write their goals. This includes goals which are fitness orientated. Therefore, if you want to achieve your fitness goals, try and come up with a fitness plan. We are going to give you some of the best tips that you can use, to come up with your fitness plan. Try and follow these tips!

#1 Know What You Want

It sounds obvious right? To know what you want. But, many people are too vague when it comes to their fitness goals. Think about it, ‘I want to lose weight,’ is quite a vague goal isn’t it? Knowing you want to lose weight is a good start, but, you need more than that.

You need to know how much weight you want to lose, you need to know when you want to achieve the goal by. You also need to know what form of exercise you need, or want to do, to achieve this goal. Write all of these down, create a goal, create a fitness plan. Do you see how this is much more effective that just, ‘I want to lose weight’?

#2 Create A Timetable

Create a timetable of your fitness goals, this is part of your fitness plan. Take the next few months and create a timetable for it.

This can be used for when you can fit your exercises in. Find a space in your schedule for when you can do it. Then, create how often you want to exercise throughout the week for. Then, you should create a timeline from when you will start your exercises, and when and if you finish them.

The latter point is more for those of you who are going to use fitness to lose weight, create a deadline date for it – you are much more likely to be active and do that and, you are much more likely to complete that goal.

#3 Create A Fitness Regime

What types of fitness do you want to do? Try and figure out what you like, before you start your fitness plan.

Take some taster courses, this will help you to know better what you want. If you do already know what you like, then create a fitness regime around it. This is knowing where you are going to do your exercises, how you are going to do your exercises and if you want to follow and go to a class, or do the work from home. There are many ways that you can do fitness from home.

#4 Plan A Diet

With your exercise plan, you will also need to, or, should consider creating a diet plan. A diet plan will consist of foods which are healthy for you to eat.

Think about the foods you are already eating, be honest with yourself. Are they healthy? Or, are they unhealthy? Perhaps it’s a mixture of both unhealthy and healthy eating? Try and create a diet plan which is more healthy, than unhealthy. A good way to do this, is to list your foods and create recipes.

What types of healthy foods do you like? Try and eat more fruits and vegetables that you like, while cutting out unhealthy snacks. You can also think of recipes that you can eat, for breakfast, lunch and dinner. Creating healthy recipes is a good start when you are creating a diet plan.

#5 Know What You Need To Do

So you want to get fit, or, you want to get fit and lose weight, or, you want a toned body, but do you know how to get there? Do you know what you need to do to achieve those things? If you do know what you need to do to achieve your fitness goals, then you are a lot more likely to achieve your fitness goals.

Take for example you want to lose weight. Maybe you even know how much weight you want to lose. But, do you know how much calories you need to eat per day to lose that weight? In other words, do you know how many calories you need to lose from your current diet, to achieve that weight?

If you don’t, then it’s going to be harder to achieve that goal. If you do know, then you will make your goal easier on yourself. You can even take into account how much exercise you need to do, to lose the weight you want to lose. It’s a lot easier to do it that way, it’s part of creating a fitness plan.

These are the best tips to take into consideration, when it comes to creating a fitness plan. There are fitness plans out there that you can follow, if you don’t want to create your own. Creating your own fitness plan though, is a lot better, it has a lot more benefits to it. This includes it fitting around your life, and it being something that you want to be, rather than it being something created to suit everyone. Creating your own plan means you get to create a unique plan.

Whatever type you choose though, try and stick with it until you see the results. The results won’t appear overnight. They will take time. However, if you keep with your fitness plan for at least a few weeks, you will start to see the results that you want and need to see.

Put your plan somewhere where you know you are going to see it every day. This could be on your bedroom wall, somewhere you can see it first thing when you wake up. Or, somewhere like your fridge, where you can’t miss it. This is a good idea because it will become a constant reminder for you.

Fitness Tips that help you help remain constant working out

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There are many fitness tips out there given, some good, some bad and some ugly. It’s hard to know which are good and which are bad, especially when you are surrounded with a lot of information out there on the web. Anyone can claim to be knowledgeable about any subject on the web, right? So, the best thing to do when you are looking for fitness tips is to 1) look at who is giving you the advise. Are they a reputable organisation or qualified person. Do they know what they are talking about? Are they properly qualified to give you this advice? 2) What you think about what they are telling you.

The second point is important, you should think about what they are telling you. Sometimes, just simple common sense comes into play. You see someone telling you that you can lose all that weight within a week? Common sense would tell us that it’s probably too good to be true. Thinking about it like that, you can cast aside good fitness tips, from bad fitness tips.

If something sounds too good to be true, even in the fitness world, especially in the fitness world, then it probably is. You can’t expect to lose weight, get fit and get toned in a quick time, especially if you are not used to being fit.

What differentiates good fitness tips from bad fitness tips, is some realism. If it sounds more realistic, then it is most likely to be a good fitness tip. Here we are going to look at some good fitness tips that you can follow.

#1 It Takes Time

It takes time to achieve your fitness. It’s not going to happen overnight and it’s not going to happen in a short space of time. If someone tells you that you can achieve your fitness goals in a short space of time, then, it’s probably too good to be true. It’s going to take at least several weeks to achieve your fitness goals. That allows you to build up your fitness levels.

#2 It Takes Work

It’s going to take work to be fit. If you are expecting to get fit without achieving work, then you are wasting your time by even trying.

You have to expect that you are going to put in the work. When you put in the work to be fit, you will then begin to see the fantastic results that you want to see. Putting in the work and workout out, is a winning strategy right there!

#3 It Takes Commitment

It takes a lot of commitment to achieve fitness. Like anything in life, you have to be persistent and passionate.

When you are persistent and passionate, you will see the results that you need to see and want to see. Like anything in life, you have to be committed, you have to be committed to becoming fit. Be passionate and stick with it, when you do that, with enough commitment and dedication, the results will show.

#4 Be Realistic

When it comes to your fitness goals, be realistic about them. Yes you can achieve them, but be realistic about achieving them.

This is particularly true for when you haven’t exercised in a while, or, if you have never really been into fitness. Then, it is going to take a lot more time and effort for you to complete your fitness goals. Being realistic is important, because it means that you are not going to give up.

#5 Do Exercise Frequently

If you want to become fit, then one of the best fitness tips that you can gain, is to do exercise frequently. This doesn’t mean that you should do exercise all the time, that would impossible! It means that you should do some exercise several times a week.

At least do exercise twice a week for about an hour. That’s frequent exercise, but it’s not frequent exercise which is over the top.

If you do exercise frequently, then it will become less hard to exercise. The more your body is used to exercise, the easier that that exercise becomes.

#6 Change Your Diet

If you are going to get fit, then part of the process to getting fit, is to eat and drink well. Eating and drinking well means that you should have a healthy diet.

Instead of eating and drinking unhealthy foods and drinks, you should change to eating and drinking healthy foods. There are many healthy foods that you can turn to, such as eating fruits and vegetables. And, when it comes to drinks, you can drink healthier drinks such as water and fruit juices.

Changing to a healthier diet is essential if you want to get fit and healthy. A healthy diet helps make your body healthy. It also helps you lose weight; eating unhealthy foods will put weight on you. If you want to keep your weight down and keep your body toned, then eat healthy foods, such as fruit and veg.

#7 Be Positive

The last fitness tip, is to be positive. Being positive will help you to achieve your fitness goals and exercise goals.

Have a good mental attitude. Believe that you can achieve your fitness and exercise goals. It’s a good idea to meditate, and program your mind with positive affirmations. You can even get exercise and fitness affirmations, which will help program your mind and help achieve your fitness goals.

In conclusion, there are many good fitness tips that you can take on board when it comes to fitness, such as the list of tips we have given you. This list is perfect for getting the most out of your fitness and exercises, so is worth taking on board.

Another thing to think of, is that you should avoid all the bad advice out there. There is a lot of bad advice that you can receive when it comes to fitness, such as offering solutions that sound too good to be true. Remember that!

Daily Workout Plan to help you get leaned and looking good

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Doing a daily workout can be an advantageous way to get fit and healthy. There is a misconception with working out. The misconception comes from people who think that you need to do long hours to work out every week, so that you become fit. This is not necessarily true. Over working out on your body, can be as bad as never working out on your body. Over working out on your body puts strain on your body. Your body needs rest, as much as it needs exercise. If you are exercising for hours every day, you are not letting your body rest. Even if you are exercising for hours every second day, you are not really given your body a real rest.

A better way, is to do a daily workout, but a short daily workout, every day. Think of a workout that goes like this. You do the work out for a half an hour. The work out has ten minutes of warming up, then ten minutes working out, and finally, doing a ten-minute cool down. That’s a good way to do a work out.

It’s a good way to do a work out for several reasons. A) The workout is not too long. You are not doing it for hours. B) You are working out properly. You are making sure that your body is warmed up before you exercise, then you make sure that your body is cooled down after you have exercise.

This is important, because, if you don’t warm up and cool down, especially warming up, then you set yourself up for having strains and injuries. Warming up prevents you from having strains and injuries. Therefore, it’s very important that you do it, it’s for your bodies own good.

Doing a daily workout like this, or similar to this, it doesn’t need to be this long, is probably a better way to pace yourself, then doing sessions which last hours. Spending hours exercising, can be really tiring, not just on your body, but also on your mind. When your body or mind is showing that it’s tired, you should listen to it and stop working out. Too much exercise, is not good for you either.

Another daily workout that you can do, is by going outside to workout. There are several ways that you can do a daily workout by going outside. Not will you be just exercising, you will also be getting outside and getting fresh air – being outside is good for out mental health, so it’s a good idea to workout outside.

One way that you can do a daily workout outside, is by doing daily walks. Daily walks cost nothing, they are free. So you won’t be spending a fortune. Try doing your daily walk in a nearby park. It’s a lot better because you will be improving your mental health, by getting the benefits from nature.

Your daily walks don’t need to be that long. You could do a daily walk for ten minutes or twenty minutes each day. Try and do your walks at the same time every day, this is because it’s easier to do, as it established a routine for you. A good idea is to do it at a time when you always know you have free time, so, at the end of your day, or at the beginning of your day.

Doing it at the end of your day is preferable, as it will help you to sleep at night. It will burn off some energy. This is great for people who suffer from insomnia or sleep problems, take a twenty-minute walk just before you go to bed. If you want something faster paced than a walk, then you could do a jog.

A daily job is another alternative for people who find walking too slow paced for their liking. Jogging requires a lot of stamina, therefore, if you are not used to jogging, it’s preferable to start out by doing some walking. Then, when you have built up that stamina by walking, you can turn to jogging.

Jogging is a good way to burn off fat, and keep fit. A daily jogging routine of around twenty minutes to a half-an-hour, can keep you fit and healthy. If you are jogging at night, put on some reflective clothing to keep you safe. Even better, if you can find a jogging group, then you can jog with them – it’s much safer than jogging on your own at night, especially in cities.

Finally, if you want, you can run daily. This is a lot more intense than jogging and walking, but it can be done. It’s better to find a track for this sort of workout, as it gives you the space you need to run. You can’t really run as a routine when there are going to be people in the way, it’s better to find a place which doesn’t have lots of people around.

There are many benefits to daily workouts, what you should try and do with your daily workout, is to have a daily diet plan. It’s no good working out to be healthy, if you are putting junk food in your body. Junk food makes your body unhealthy, it puts on weight and can make your skin blotchy.

Try and ditch the unhealthy food, and instead, create a diet which is healthy. It’s a myth that healthier foods are always more expensive, it’s not true. Buying things like fruit and vegetables, can be less expensive than buying chocolates, and take aways. What you put into your body, is as important as how active your lifestyle is.

An all-round active health style is important when it comes to fitness. There’s no put in doing in half way, if you are going to work out to get healthy, then, be all round in your approach!

Workouts At Home Ideas and Tips

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To workout at home is an excellent alternative to going out to the gym, or to going out to fitness classes. Firstly, working out at home is cost effective; it is a lot cheaper to workout at home, than go to the gym or go to fitness classes. Another benefit that you gain with working out at home, is being able to workout when you want, and whenever you want. There are no routines and schedules to do workouts on your own, like there are with the gyms. Which makes working out at home a lot more flexible, than working out at a fitness center, or working out in any other way.

There are many ways that you can workout at home. Here, we are going to list some common ways that you can workout from home. These are the best ways that you can work out from home.

Working Out From Home

#1 Fitness DVDs

Using a fitness DVD is a great way to workout out from home. They do not cost that much, and you can reuse them. Therefore, they are more value for money that paying for a few fitness classes. You get much more out of a fitness DVD.

Once you have purchased your fitness DVD, schedule some time into when you will do your workout. When do you have the time? The best time to fit it in, is sometime during the week in the evening. Or, sometime during the weekend.

Try and do these workouts twice per week. So, say, one in the beginning of the week, such as a Tuesday. And then, another at the end of the week, a Saturday.

#2 Yoga DVDs

Yoga DVDs work in the same way as fitness DVDs, except, their pace is a bit slower than the fitness DVDs. Yoga DVDs offer you to work on both your body and your mind. It’s a slower pace of workout, but, the rewards are better, because it is both a mind focused exercise and a body focused exercise.

There are different levels of yoga that you can do, and different styles of yoga that you can do. Watch a few short minute clips on YouTube about the different styles of yoga, or, read about about them. The style of yoga that you choose will depend upon what you want to achieve and your personal tasts.

#3 YouTube

YouTube is a modern way to get fitness and exercise routines and classes. There are Youtubers who create their own online routines for free and upload them regularly, sometimes on a weekly basis. This is an excellent way to work out from home.

For example, if you love to dance, and want to be working out from home doing dance routines, but you don’t have the time or money to go to a class, then you can go on to YouTube. Things such as Zumba are uploading frequently on dance routines. Which means you won’t have to worry about becoming bored, which can happened with fitness DVDs.

So why not try YouTube and do some Zumba classes from home?

#4 Gym Workouts

Gym workouts can be done at home, as well as at gyms. Suprisingly, you don’t need a lot of money to buy many forms of gym equipment. Things such as dumbbells, weights and Swiss balls, are relatively cheap. You could buy these things collectively for under $100. So, it’s really a bargain! Especially when you think of the fact that you can use them again and again.

This doesn’t happen in a gym.

Having your own mini gym at home, can work out a lot cheaper over the years than routinely buying gym memberships. A good idea would be to try and find a free way of exercising for one or two years, such as going outside running, walking and jogging. Then, saving up for a mini gym throughout the year.

You won’t need to save up long for small gym equipment, like weights and Swiss balls don’t cost that much, so these will be easily affordable. It’s bigger stuff, such as a treadmill or indoor bike, which you will need to save up for.

Treadmills and indoor bikes for gyms can cost a few hundred, therefore, you might need to save up over the year, or half a year to buy these items.

Once you have purchased your mini gym, you will need to find a space for it. Since it will be a mini gym, you don’t need a lot of space, but it depends on how much equipment you get and how big it is. Getting bigger equipment needs more space, however, you can always fold it up and put it away once you stop using it.

The same with things like weights and Swiss balls can be put away into a cupboard when you are not using them. Having a mini gym doesn’t require a lot of space, and it doesn’t mean that you have to keep it out at all times.

In many ways, working out from home is a lot more preferable to going out to workout. It saves you time from travelling backwards and forwards to your fitness class or gym. It’s also a cheaper way to do fitness and exercise.

It fits around your life, and means that you don’t have to spend time away from your family. This is particularly helpful if you have a very young family. If you have a very young family, then finding that time to go out and exercise can be a problem. Therefore, choosing to exercise from home is a good alternative.

Another benefit from working out at home, is that you can do exercise when you want. Some people work unconventional hours, which means going to the gym or a fitness class is feasible. Working from home is. Plus, it’s more enjoyable because you don’t feel under pressure to perform.

Treadmill Workout for home and at the Gym

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There are many treadmill workouts that you can do. Treadmill workouts can give you many health and fitness benefits. It’s a great way to lose weight, keep tone and is an easy way to work out. There’s nothing really that difficult about doing treadmill workouts. Therefore, if you are looking for an easy way to get fit or lose weight, or, even looking for a form of exercise which isn’t heavy handed, then, the treadmill workout is a great way to do that. There are two main ways that you can take part and do a treadmill workout. The first way that you can do a treadmill workout, is by doing a treadmill workout in your own home. The second way that you can do a treadmill workout, is to do a treadmill workout in a gym. Now, both with give you the same kind of benefits, but, there are also differences between them.

At Home

Say you want to do treadmill workouts at home, because you work at night, or, you have a busy family life with young children, which makes time away hard, then, doing treadmill exercises is a good idea. You will get the same benefits to someone who does these treadmill exercises at the gym. However, there are a few benefits to doing these exercises at home.

The first benefit is, that you don’t need to spend a fortune on gym fees or memberships. Taking a gym membership out for the whole year is too expensive for many people, many people cannot afford to pay a down fee for a whole year, therefore, then end up paying more monthly, or every time that they go to the gym throughout the year, compared to someone who pays for a gym membership for the whole year.

Buy a treadmill can also be expensive, however, there are also great deals out there for people. Especially during times such as sales. Or, you can get a low priced one. Investing in your own treadmill, rather than relying on the gyms, means that you have your own which you can use at anytime.

That’s the third benefit to using treadmills at home, you can exercise on them whenever you choose. You don’t have to exercise when the gyms are open, or when they put their classes on, you can do it at your own pace and time.

This is great if you don’t have the time to go the gym. Our lives are busy, and fitting in the gym can be difficult to do, especially when you have a full time job and a family. Where do you find the time? Having a treadmill in the house solves that problem, you don’t need to speed time going to and from the gym. You could do your treadmill exercises last thing at night.

At the Gym

There are also benefits to going to the gym. If you take up a gym membership, then you are more likely to exercise, because you won’t want to be losing that money. That, and it can also give you an hour to yourself.

Spending time by yourself is difficult in this modern world. But, we all need some me time every now and then, it’s healthy. Going to the gym can give that hour by yourself every now and then. Just go to the gym, put your earphones in, and you are ready to spend that hour with yourself.

It will also give you help. Maybe you are not sure how you can use the gym equipment? Going to a gym, you will have fitness trainers there. They are there to help you and guide you, this is a great benefit for those who choose to go to the gym. It’s a worthwhile thing to take advantage of.

A final benefit of going to the gym, is, if that you buy a membership, there is so much more that you can use that membership for. You can use it to go swimming, do tennis, take up fitness classes, and many more. Your gym membership allows you to use all, or most of the things that are there.

So, now you know the benefits to doing treadmill exercise in the house, and in the gym, let’s look at some treadmill exercises that you can do.

#1 The Ten-Minute Workout

The ten-minute workout sees you running for ten minutes straight. This is ideal for those of you who aren’t used to workout on the treadmill.

You can start walking for five minutes on the treadmill, and then, once you have paced yourself for five minutes, start running for the other five minutes.

#2 The Two Ten-Minute Workout

The two ten minute workout sees you doing exactly the same thing as the first workout. The only difference is, is that you will do this twice. Do the work out first for ten minutes of running and jogging. Next, take a couple of minutes to breath and stop. Catch your breath before you start again.

Then, after you have done this, do the same again for another ten minutes. This gives you a good and lengthy workout, which tones the body.

#3 The Thirty-Minute Workout

The thirty-minute workout is a bit more intense. It will require you to have more stamina than the two workouts that we have listed so far.

With the thirty-minute workout, you should start by walking for ten minutes. Keep the pace going. Next, after you have been walking for ten minutes, you should start running for ten minutes. After you have done this, you will start to slow back down and walk for ten minutes. This exercise gives you a good pace.

#4 The Fast-Paced Workout

The fast paced workout is for those who are more advanced in using the treadmill. Put the speed of the treadmill up. Then, for ten minutes, you should walk on the treadmill. The next 20 minutes will see you run on the treadmill. Then slow the treadmill down, and walk it off for five minutes.

This will give you a good exercise.

Gym Fitness workouts to help you shred weight

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It’s a new year, and one of the most popular new years resolutions that people make at the start of the year, in many countries all over the World, is to go to the gym. They either go to these health centres for gym fitness, or they go to these centres so that they can tone their bodies. But, the most common reason that people choose gym fitness as their new years resolution, is, because they want to lose weight.

Losing weight is something that many people aspire to at the new year, however, most people do not achieve this dream. Studies show that most people do not achieve their new years resolutions. It shows that only around 8% of people achieve their new years resolutions. Therefore, what makes people achieve their gym fitness goals? What separates these people apart from those who don’t achieve their gym fitness goals?

There are a few things which determine whether someone will achieve their new years resolutions for gym fitness, and not achieving them. The first step to achieve those fitness goals, is to write them down. Too many people don’t write them down. They have a vague dream of ‘I want to lose weight this year, by going to the gym.’ And that’s the first problem, it’s vague.

To achieve something like that, you should be writing the goal down first. Then, you should be asking yourself several questions. These questions include things such as, ‘Why do I want to achieve this goal?’ ‘What do I expect from achieving this goal?’ ‘When do I want to achieve this goal by? Is it a month, several months? A year?’ Realistically, how long will it take for you to achieve your gym fitness goals.

Most people give up their fitness goals at new year within two weeks of going to the gym, many more drop out by the end of January. While, a small percentage last throughout the year and achieve their goals. Why? Because they aren’t realistic. They don’t see the results that they want within two weeks, or a month, and give up. If you haven’t been working out for a long time, or, if you haven’t ever taken up fitness, it’s not reasonable to think that you’ll achieve your fitness goals, or weight loss goals in a short period of time.

Think about it, no one becomes fit and has a toned body without working on it for a long period of time. It’s an art, at art takes time. You wouldn’t expect to suddenly become an Olympian without any work, would you? So, why would you expect to get the results, of you haven’t put the work in.

And that’s the second reason why most people fail at their new years gym fitness resolutions, they don’t put the work in. If you don’t put the work in, then you won’t get the results. It’s that simple. To be healthy and fit all of the time, you have to keep up at it. That doesn’t mean that you have to work out 24/7. But it does mean that you should be doing exercise on a consistent basis.

Establishing a new routine takes time, it’s estimated that it takes up to a month to establish a routine. Changing your habits it’s difficult, it’s going to take willpower and work, but, it is possible. If you put consistent effort in during the first month, then you eventually stick at it. The first few days and weeks are the most difficult part, but once you change those, you will succeed.

There are many benefits to working out regularly. An excellent benefit is, that it makes you feel better. You will be releasing dopamine from your body once you exercise; dopamine makes you feel better. It releases feel good chemicals in your brain. That is an excellent benefit.

Another excellent benefit, is that regular exercise will help you sleep at night. Often when we can’t sleep at night, it’s due to not enough energy being burned throughout the day. Doing some form of exercise in the evening, will burn some exercise and help you to sleep better at night.

Another benefit is that you will not only better your physical health, you will also benefit your mental health. Working out has been proven to have excellent benefits for your mental health. It’s good for your mental health, particularly if you are outside. Too often we think about looking after our body and forget that we should also be looking after our mental health.

If you are going to start looking after your physical health, then start to look after your mental health too. Both your mental health and physical life is intertwined, therefore, if you start looking after one part of the body, such as your physical health, then you will inevitably start looking after the other part of your body (your mind). But, there are other ways you can focus more on your mind more.

One of the ways that you can do this, is by taking up yoga. Yoga is available at most gyms, therefore, it’s accessible to you if you buy a gym memberships. Yoga intentionally works to benefit both your physical health and your mental health. The goal of yoga is to create a healthy body and a healthy mind.

If you want to strengthen both your mind and your body at the same time, then yoga is the perfect tool for you. You could also take up meditation classes, which will also help to work on creating a healthy mind. Both yoga and meditation have been found by psychologists to benefit the mind.

In conclusion, taking up gym fitness gives you many benefits. There is a lot to offer when you take part in the gym, such as it creating a healthy body and a healthy mind for you. It’s not too late to start, and to create this as a new years resolution. So, why not get started today!

Gym Exercises to help you get leaned and fit

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gym woman personal trainer man with weight training equipment

There are many gym exercises which you can do. The gym exercises which you can do vary, they vary from the differences in the exercises themselves and they also vary in what parts of the body that they work on. Gym exercises work on all aspects of the body, from arms, legs, stomach and hips, the gym exercises which you can do, help you tone all of your body. To get the full benefits of the gym and to get the full benefits of gym exercises, you will need to exercises at the gym which work on all aspects of the body. This means that you should be doing exercises at the gym, which work on the top half of your body and the both half of your body. Specific tools at the gym, will depend upon the gym exercises that you do.

There are many gym exercises that you can do, which are available at all gyms. Here, we are going to go through a list of some of the most popular gym exercises that you can do while you are at the gym. These are rated in no particular order.

#1 Running Machine

The running machine is one of the most popular gym exercises. The running machine helps people to work on their legs and arms, but, specifically their legs, while simulating running while indoors.

People using the running machines can set them in different levels. You can start using the running machines by running slowly on them at first. Then, you can speed it up and try and do your running exercise a little faster. How fast you go is up to you, how fast you go is down to your fitness level and your comfort zone. If you are going to start out with gym exercises, start out with this one.

Starting out with this one is easy, as it is for any fitness levels. Then you can progress to do more difficult forms of exercise at the gyms.

#2 Rowing Machine

The rowing machine is another easy gym exercise and is a great way to help ease yourself into gym exercises and fitness. Rowing machines are easy to get to grips with and use.

The rowing machines in gyms, are very similar to using rowing boats. One of the main differences of course, is that you are not using the rowing machine in water. With the electronic rowing machines, you can also monitor how much time you are spending on it and how fast you are rowing. Some other machines also gives you other information, it depends upon what machines you use.

#3 Dumbbells

Dumbbells can be used in several different ways in gyms. You can use them on your own and do different exercises with them, such as standing up exercises with the dumbbells, or using dumbells while on the floor. There are many different positions that you can use, when you use dumbbells.

You can also use dumbbells with either one hand, or two hands. Whether you use dumbbells with one hand, or two hands, there are a range of exercises that you can use with the dumbbells. These will work to tone different areas of your body, and will require different levels of stress. If you are just starting out with using dumbbells, then just use one dumbbell at a time.

If you do it this way, then it will be a lost easier, with less pressure on your body. Then, after you work on doing exercise with one dumbbell, then build your way up and work by using two dumbbells. As you do this, you will be able to work on both arms at the same time, this is great for building muscle in your arms and toning your arms to make them look good.

These are just some of the exercises that you can do while

You can do gym exercises in any way that you please. If you just want to go to the gym, and do exercises at your own pace and are comfortable with that, then you should do that. If you just want to use some tools at the gym to do your exercise and not others, then you should do that. The goal is to do with whatever you are comfortable with. But, there is another way that you can do gym memberships, and that is to do exercises, is to do gym exercises with a trainer.

Using a gym trainer with give you extra special benefits, that working out on your own won’t do. With a personal trainer, you will get many benefits. These many benefits include things such as getting professional experience. With a professional, you can get the right training you will need. Professionals know what they are doing. They will know how to give you proper exercise routines.

And they will also know how to pace the exercises. You won’t be doing any heavy exercises, or exercise you can’t cope with, until you are ready. You can’t expect to be an expert in the gym, without any prior training. Therefore, you will need to start at the bottom and work yourself up. All experts have done this, they work from the bottom all the way to the top.

You don’t even have to want to be an expert, you might just want to be able to do exercises which are professional, or, exercises like what professionals do. The same method applies to what we have just discussed. It’s better to do something correctly, then incorrectly. Putting in the extra work and effort will help you do that. And help you get more out of your workout. Gym exercises are a great way to get fit. They offer a serious approach to getting fit, and work on all aspects of the body. Which is why taking up exercise at the gym is an excellent idea.

Creating a work out program that work

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Creating a workout program is a fantastic way to get fit and healthy. It is a way to get fit and healthy because you are taking action to get fit and healthy. When it comes to your fitness and health, you have to take action so that you can become both fit and healthy. Without action, you will only get so far. Although a positive mindset is advantageous in getting fit and healthy, it’s pointless and ineffective without taking that action. So, how can you get involved in a workout program? Or create a workout program? To live your best life possible. Let’s take a look at how you can get involved in a workout program or create a workout program, to create the best life possible!

Getting Involved In A Workout Program

One of the ways to take part in a workout program, is to take part in a workout program which already exists. We are going to look at some of the best workout programs that you can take part in. Getting involved in an existing workout program offers a lot of positive benefits. The first benefit is, is that you are taking part in a program that is already created for you. The second benefit is that this workout program is created by a professional for you. Having a professional there gives you expert advice when you are working out and getting fit, they can also give you tips on things such as your diet.

A third and final benefit of taking part in a workout program, is that you will be socializing with other people. This is a lot more preferable than working out at home on your own. It will help you to make friends and you can go out with them to do other activities.

So, now that you know a lot of the positive benefits to going to a professional workout program, let us look at some of the professional programs that you can take part it.

#1 LiveFit

The LiveFit program lasts for a total of 12 weeks and aims to get you fit and healthy. The LiveFit program is available in many major cities. It is accessible to everyone, as it is created for all people, regardless of their fitness level. So, whatever level of fitness you are at, the Livefit program is a great program to take part in, as it is open for you to take part in.

There is one main goal of LiveFit, and that is the goal of transforming your body. It is the goal of transforming your body into one which is healthy and fit and looks healthy and fit.

You can get different types of LiveFit programs. For example, you can get LiveFit fitness programs for men and you can get LiveFit programs for women. You can also take part in the program while indoors, or, you can choose to do outdoor training. Along with this, you will also get some expertise advice on things such as fitness, health and nutrition.

#2 Big Man On Campus

The Big Man On Campus is the second workout programme that we have, which is available to you. This is another 12 week program with several aims. The main aim of this fitness program is to work on your muscles. The aim is to build your muscles up and make them stronger. If building muscles and getting strong is something that you are looking to do, then this fitness program is an excellent one for you, as it’s a great one.

It also has another aim. The second aim of this fitness program, is to put on weight. This works in a similar way to muscle building. If you are underweight, then this is a great workout to take up building weight. It will take you 12 weeks to build up that weight and muscles. The great thing about this training, is that it is another training which is accessible to everyone, it is another training where anyone at all fitness levels can take part.

Doing Your Own Workout Program

If going to a class isn’t for you, then an alternative to this, is to create your own fitness program. Creating your own fitness program has many benefits of its own. It has the benefits of doing exercises which you like and are comfortable in. If you are not ready to workout in front of other people, for whatever reason, then you can work out on your own, in the comfort of your own home. This will give you flexibility.

It will give you flexibility in several ways. The first way that it will give you flexibility, is that you can choose the workout you want to do. You can create your own unique workout and do that workout at your own pace and at your own time. If you get up very early, when gyms are closed, then, this is a great alternative for you to take up.

Another way it gives you flexibility, is by allowing you the freedom to do your exercise whenever you want, at your own pace. This is a great thing to do if you don’t want to go out to classes or gyms all the time. You don’t need to follow someone else’s pace and routine, you can follow and will follow your own pace and routine.

Having a workout program that you can rely on and get fit to, is an excellent way to get fit and healthy. It offers many benefits for you. The benefits it offers is having a fit body, a healthy body, a healthy routine and a healthy diet.

When you start to get fit and healthy, your diet will start to change. You will start to eat and drink more healthily, because you want your body to be fit and healthy.

There are two main ways that you can achieve this. The first is through going to a professional workout program. And the second is, doing a workout program at home.

Awesome Core Workouts Every Man Should Try

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Forging bad ass core strength and fine-tuned stability is tough for any man. It doesn’t matter if you’ve been pumping iron for years or are just starting out in the game, we can pretty much guarantee that every single guy who’s achieved their dream six-pack has left a lot of blood, sweat and tears out in the gym to make it happen. One of the greatest challenges is figuring out what core workouts are the best to really give you the results you’re looking for. We can tell you one thing for sure though: sit-ups and crunches aren’t the answer to awesome abs. It takes much more than that to get that washboard abdomen you’ve been dreaming of. At the same time, definition doesn’t necessarily mean strength either, so you really need to take a holistic approach to building core strength. Check out our top favorites for awesome core workouts every guy serious about their abdominals should try.

Bear Crawls

Here’s a great exercise to add to your warmups or to incorporate into your circuit training routine. Bear crawls force you to fully utilize the power in your abdominals to move and will help build strength in your shoulders and hips as well. Additionally, they’re a fantastic exercise for conditioning and are suitable for finishing a work out or warming up for one. Adding just two sets of 30 seconds to your warm up can help you increase shoulder and core awareness. Meanwhile, adding 3 to 5 sets of bear crawls to your regular routine will do wonders for your conditioning. To get the most of this workout, remember to keep your body low so that your but isn’t in the air and to keep your chest pushed away from the floor. Keep your head raised as well when you move. If you want to add more intensity to the exercise, move in multiple directions and increase the speed of your bear crawls.

Reverse Crunches

We know we’ve given crunches and sit-ups a lot of flak, but believe us when we say that we do it with good reason. Too much crunching and sitting up can result in your developing tight hip flexors, lower back pain and even poor posture. With that being said, incorporating flexion into your routine is still important. The best compromise? Reverse crunches. By adding reverse crunches to your workout program, you can effectively reset your hips, making them great before an intensive lower-body training day. Reverse crunches also effectually train your lower abdominals, which help to take the load off of your hip flexors.

Abdominal Rollouts

If you’re ready to challenge yourself, few workouts will push your strength and core capacity more than abdominal rollouts. It takes pure strength to keep your form when performing roll outs and just getting to a point where you can even attempt roll outs takes a ton of work, time and patience. This core exercise is, at its core (no pun intended) a more advanced version of hollow-body holds. Additionally, they’re a challenging way to help improve your form and strength for pull ups. Because of how strenuous this exercise is, it’s best to keep your repetitions on the lower end of the spectrum. Try 2 or 3 sets of 5 reps about once or twice a week. Of course, if you’re just starting out, you can lower that number further. When performing rollouts, keep in mind that you should be pushing your chest away from the floor so that your upper back is slightly rounded. Your shoulders should be down, away from your ears and your elbows should have a slight bend to them. It’s also important to note that you should continue to maintain the tension in your abs as you roll forward.

Hanging Knee Raises

Here’s another tough one to get your butt into gear: hanging knee raises. These are incredibly effective as your ability to control your lower body and abdomen when you’re hanging assists in rapidly developing core strength. Need proof? All you have to do test the core strength of a rock climber. When performing hanging knee raises, make sure you’re using an overhand grip and have something like a rolled tower or pad to squeeze between your knees. Exhale when you lift your knees up and inhale when you lower them. Make sure to lower your knees slowly and to use your core fully for this downward movement.

Loaded Carriers

An ab exercise, postural integrity exercise and cardiovascular exercise rolled into one, loaded carriers are a favorite for us and for many fitness buffs around the globe. Not only do they help your spine stay strong and straight, they’re a great way to strengthen your core. It also begs to be said that incorporating loaded carriers is beneficial for us outside of the gym as well (hello, heavy bags of groceries!). Loaded carriers train our abdominals to stay braced, which is essential for high-intensity exercises like burpees and mountain climbers. To get the best effects of this workout, add it to your routine twice a week whether it’s during your main routine or as a finisher to your program. Be sure to pick a load that is heavy enough that you can’t keep it lifted for more than a minute. If you’re not ready for loaded carriers, train your core for it by performing light load carries every day. Light load carriers are also a great way to warm your abs up for loaded carriers.

High Tension Planks

Planks are oldies but goodies particularly because of how effective they are for training your core. By increasing the tension in your abdominals, you enable your entire body’s muscles to contract, thus turning your core exercise into a full body exercise. It’s also great training for exercises like jumps, sprints and weight lifting. Add high tension planks to the end of your warm up or in between a circuit of compound strength movements such as presses, rows, deadlifts or squats. Try 3 to 4 sets of 10-second holds to get you started and increase the length of your hold as your strength builds.

Ab Exercises for Beginners

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There’s no muscle group more difficult to workout than abdominal s. If you’re a seasoned gym goer, then there’s no doubt that you already know how much blood, sweat and tears goes into working your abs. If you’re new to the gym game, well, here’s a hint: if you’ve been doing crunches all day in the hopes of getting your abs sculpted, we’ve got bad news for you – they won’t help much. But we digress. The truth of the matter is that six-pack abs aren’t the end all and be all of a strong core. It’s about working the full range of your abdominal s and even engaging your lower back and posterior chain. If you’re new to working out and want more than just the typical sit ups to engage your core, check out some of our go-to ab exercises for beginners below.

Bird-Dog Crunches

Yes, we know, this exercise sounds weird, but boy will this exercise get your core burning. This exercise in particular is fantastic for beginners because it teaches you how to activate your core. To start, get on all fours with your hands directly below your shoulders and your hips in line with your knees. From here, extend your right arm out straight in front of you at shoulder length while lifting your left leg and extending it straight back at the same time. With your body in a straight line, crunch your left leg forward and your right elbow back until both points touch under your stomach. Extend your arm and leg back out again then repeat it on your other side. If you’re not able to keep your body stable while performing the exercise, leave the crunch out.

Seated Leg Lifts

Get more bang for your buck with seated leg lifts, which target not just your abdominals but your hamstrings too. A lot of people tend to scoff at this one, thinking it’s so simple and easy, but trust us when we tell you that even advanced gym goers will feel a pretty good burn after a couple of repetitions. To start, take a seat on the floor with your legs extended in a straight line in front of you. With your core engaged, lean back slightly and plant your hands at either side of your hips. Inhale and lift one leg half a foot off the ground. Hold that for up to 5 seconds before releasing the hold and repeating the movement with your other leg. If you need a modification to make it a bit more manageable, skip the 5-second hold.

Spider Plank Crunch

Target your lower abs and your glutes at the same time with Spider Plank Crunches. Not only is this exercise a great challenge for beginners to take on, it’ll also have you feeling a wee bit like Spiderman. To start this exercise, drop into plank position with your feet a shoulder-width apart. Make sure your hands are firmly planted directly below your shoulders and that your core stays engaged. Once you have your body in a straight line, lift your right leg and draw your knee towards your right elbow. Return your leg to plank position and repeat the movement with your left leg. This completes one rep. Try to do as many reps as you can in a minute without sacrificing your form. It this is too advanced for you, holding your plank for 30 seconds is a great ab exercise in and of itself. For those of you who are dealing with problems in your wrists, it’s best to perform your planks on your elbows.

Standing Bicycle Crunch

Get some rotational movement into your work out while targeting your obliques when you try your hand at standing bicycle crunches. Stand up straight with your feet apart at hip-width. Place your hands behind your head and keep your core engaged. Make sure to relax your shoulders and keep your back straight as well. Once in the proper starting position, lift your right leg and simultaneously lower your left leg while lifting your right knee towards each other. Return to your starting position before performing the same move on the opposite side. Now, some people find that lowering their upper body down at the same time is too difficult to start off. If this is the case for you, forego this movement and lift your knee to your chest instead. Be sure to keep your upper body stable while you perform the exercise.

Glute Bridges

We know, we know. Glute bridges don’t sound like an exercise for the abs due to the very fact that it has the word “glute” in it, but glute bridges are actually a very effective core work out because it necessitates both muscle groups working together in a co-dependent fashion. Glute bridges makes your core, hamstrings and glutes work together to support your weight, thus helping beginners build strength in their posterior chain. To start, lie flat on your back with your knees bent. With your core engaged, push your knees forward and drive your hips up, using your hands to keep your body stable. Stay in this position for up to 2 seconds, giving your abs and glutes a good squeeze at the same, before releasing it and returning to your starting position. You can do this exercise a daily warm up, especially when you’re working on your lower abs, or add weights to the exercise for a gnarly addition to a total abdominal work out.

Remember, when you’re just starting out with your ab exercises, you don’t have to make your workouts too complicated. What’s important is taking a well-rounded approach to training your abs by hitting the upper, lower and oblique abdominals. If you find these workouts tough, don’t sweat it (no pun intended), just push through and continue to persevere. Take it slow and lay a solid foundation to your ab workouts and you’ll be enjoying great results and progressing to tougher workouts before you know it.

The Golden Rules of Fitness

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Committed to living a fit life but aren’t sure where to start? We get you. Fitness can be intimidating when you feel like you don’t know what you’re doing. The great thing about fitness, however, is that there is a set of golden rules that, when applied personally; make great building blocks to reach your ultimate goal. You can make great strides towards success as long as you keep these fitness rules in mind at all times. Without further ado, check out our golden rules of fitness for a fitter and heart-healthy life.

Keep Hydrated

This one goes without saying and it’s probably the most well-known fitness rule known to all whether you’re a fitness enthusiast or not: stay hydrated. When it comes to fitness, nothing is more crucial than making sure you are drinking enough water daily. This is especially important when you start working out because you’ll be sweating a ton in the gym. For example, did you know that just an hour of exercise can cost your body up to a liter or more of water? If you don’t replenish this, you run the risk of huge energy loss and dehydration. Not to mention the fact that a lack of water also makes you more susceptible to muscle cramps. Apart from the recommended 8 glasses of water a day, we recommend drinking a glass 20 minutes before exercising and another glass of water for every 15 minutes of additional exercise if you’re exercising for more than an hour.

Make Sure to Warm-Up Before a Workout and Stretch After

Many people head to the gym, pump some iron or run their hearts out, pack up and then head home, unaware that they’ve completely forgotten two crucial things: warming up and cooling down. Sure, they don’t necessarily contribute to building muscle or walking away with massive gains, but they do play a very important role – preventing injury. Warm-ups help to loosen your joints and increase your heart rate slowly so that your body is prepared for the intensity that’s about to come. Warming up can also help enhance your workout performance because it increases blood flow and oxygen to your muscle groups. Dynamic warm=ups are the best to incorporate because they improve range of motion, muscular performance and body awareness. In the same way, stretching after your workout will help your body to reset after the rigorous exercise you’ve just put it through. It also helps your mobility and will improve your range of motion.

Make Time for Cardio

Some people hate cardio, some people love it, but at the end of the day, nothing changes the fact that cardio is a necessary part of your life. Getting regular cardiovascular training in is necessary for promoting greater heart health, stronger lungs as well as increased bone density, which is it’s crucial for adults to get at least 150 minutes of moderate cardiovascular activity in every week. If you need to save on time, then go for 75 minutes of vigorous cardio per week like high-intensity interval training or circuit training. For those of you who aren’t fans of cardio, remember that cardio doesn’t always mean a boring hour on the treadmill or the elliptical. It could mean a fun and engaging Body Combat class or a 60-minute spinning class with your favorite friends. Mix it up a bit to prevent boredom! Also, remember to try and fit your cardio minutes in anywhere between 3 to 5 times a week.

Lift Weights

No ladies, lifting weights won’t make you bulky. On the contrary lifting weights will help you burn fat and slim down! This is why fitness gurus, licensed trainers and savvy fitness buffs always find a healthy balance between cardio and weight training. While cardio boosts your cardiovascular health, developing lean muscle mass helps you burn of your stubborn fat and incinerate more calories as your metabolism increases. To put things into perspective, 1 pound of lean muscle can burn up to 10 calories per day. On the other hand, a pound of fat will only burn 3 calories a day at most.

Put a Premium on Protein

While it’s definitely important to get your exercise in and to develop a workout routine that will help you meet your goals, nutrition is an incredibly important aspect of fitness that you need to pay attention to. With that being said, there’s no better way to fuel and power through your workouts than with a healthy dose of protein in your regular diet. As many of us know, protein is one of the major building blocks of our muscles, so consuming healthy amounts of protein won’t just help you get energized, it will help the post-workout recovery process as well. If you’re not sure how much protein you should be eating, one easy rule of thumb to remember is to eat about a gram of protein for every pound of your body weight.  It’s also important for you to try and get protein in at key moments of your day such. For example, it’s a fantastic idea to down a post-workout protein smoothie round 15 to 20 minutes after the conclusion of your gym session.

Track Your Progress

If you’ve already got your routine down on pat, the next step is to start tracking your progress. This can be done in several ways, but it’s always great to have regular statistics you track. For example, mile-time is a great number to track if you want to observe the progress you’re making endurance-wise. It’s also a fantastic number to keep an eye on if you’re tracking the improvements in your cardiovascular health. You should also track how often you work out and what you’re doing in those workouts so that you can figure out if you need to start increasing intensity or mixing up your exercises. It also goes without saying that you should be tracking your body measurement index, weight loss and the number of inches you’re trimming down on a monthly basis.

Effective Workouts to Try at Home for Every Fitness Level

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Tired of being unfit? Lacking confidence in your body? Just want to get healthy for your family or yourself? There’s no better time to start working on your health fitness than now! But, like with any major commitment in life, there are a lot of things that can get in between you and being in the best shape of your life. One of the most common excuses? Not having enough time to hit the gym.  Here’s the thing though: you don’t need a gym membership to work out! Sometimes, the best and most effective workouts are actually done at home. Even better? Since you’re getting your daily dose of sweat in from within the comfort of your own home, you don’t have to carve hours out of your day. All you need is to dedicate 30 minutes in the morning (or whatever time in the day works best for you) to squeeze in a sweat session.

If you’re scoffing at the thought of a home workout because you don’t think it’ll do you much good or if you feel like home workouts are just for beginners, think again. Some fitness professionals swear by home workouts because of their convenience. The effectivity of your home workout rests in what program you put together and what exercises you’re incorporating into your regimen. You’ll also have to tweak depending on your fitness level and capabilities. In this case, what workouts should you be doing? Well, if you’ve got a resistance band, a few dumbbells and a pull-up bar or a substitute for one, we’ve got some simple but effective workouts programs for you to try out at home.

Beginner Home Workouts

If you’re new to fitness or are starting your journey to healthier living from ground zero, do not fret! This is the time to ease yourself into a workout program and to get acquainted with the basics of weight loss and fitness in general.  When you start working out, take time to teach your body proper form so that you can make sure each exercise you perform is as effective as possible. For example, one thing that a lot of people have to teach themselves is to focus on keeping their weight on their heels during exercises targeting muscle groups in the legs and back. Another thing to bear in mind is to keep your upper arms tight by your side when going upper body exercises to keep your elbows stable. Without further ado, here are some workouts to try as a beginner for different muscle groups.

Lower Body: You’ll need dumbbells, resistance bands and something to step up on for this program. This work out contains 5 different exercises starting with Plie Dumbbell Squats then followed by Bridges, Step-Ups with Knee Raises, Resistance Band (or Lateral Band) Walks, and finished with Bent Over Two-Dumbbell Rows. Each exercise requires 3 sets of 12 reps.

Upper Body: For these exercises, you’ll need a chair or a bench and some dumbbells. The first exercise is a standard push up, which you can modify to make it more suitable to your fitness level. Next are Standing Military Presses followed by Side Lateral Raises, both to be performed with dumbbells. The last two exercises to round off this program are bench dips and Standing Dumbbell Triceps Extensions. Just like the lower body program, each exercise should be done in 3 sets of 12.

Intermediate Home Workouts

Moving from a beginner’s level to an intermediate level means that it’s time to crank up the intensity on your workouts. You’re going to start wanting to attack your body from all angles with more dynamic workouts and circuit training. For these programs, if you’ve got resistance bands, they’re a great way to keep your muscles in constant tension. They’re also a great way to make your workouts more challenging if you’re finding them a bit too easy but can’t move on to advanced workouts yet. Alternate these intermediate workout programs in a week to make sure you work on your whole body in regular intervals.

Lower Body Circuit: This circuit contains 7 workouts while the circuit should be completed twice as quickly as possible while still keeping proper form. Kick start your workout with 80 mountain climbers then get on all fours and transition into 10 reps of Glute Kickbacks per leg. Next, do 10 Thigh Abductors per leg and 25 Body weight Squats before doing 10 Side Lunges per leg and 15 Single Leg Glute Bridges per leg. End your circuit with 15 Ball Leg Curls.

Upper Body Circuit: There are 6 exercises to do in this program. You actually won’t need any equipment other than a stability ball for this circuit. Start your circuit with 30 jumping jacks before following that up with 25 reps of Bent Over Two-Dumbbell Rows. Next, do 25 Dumbbell Bicep Curls, 10 Alternating Deltoid Raises and 15 reps of Standing Wood Chops per arm. Round it off with 15 repetitions of Seated Bent-Over One-Arm Dumbbell Triceps Extensions per arm. Repeat this circuit two times.

Advanced Home Workout

Ready to move into advanced workout programs? Now it’s time to attack your muscles as intensely as you possibly can by performing high intensity exercises in as little time as possible. These kinds of workouts will really challenge your endurance and build your cardiovascular health. When doing these circuits, remember to focus on your form, stability and balance so you’re getting the most out of your workouts and movements.

Start this high intensity interval circuit with 15 split jumps. Follow this up with 4 sets of 30 mountain climbers to really get your heart going. Next, drop into 15 pushups before getting back on your feet and hitting 15 powerful jump squats. Cap off your circuit with 20 side lunges per leg. Try to complete this circuit as many times as you can in 20 minutes. If you can’t do these exercises back to back, you can rest for 30 seconds between each exercise.

Top Reasons to Give Circuit Training a Try

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If you’re in the fitness game but haven’t given circuit training a try, you’re missing out! Circuit training is one of the best and most effectives methods of kick starting your metabolism or sending it into a higher gear. Challenging, sweat-inducing and customizable, many fitness enthusiasts swear by circuit training not just for weight loss but for toning up and getting rid of the stubborn fat around your mid-section. If you’re one of those people whom have already found your groove in the gym and don’t really think you need to try anything new, just hear us out! There are always new ways to level up and you never know, you might just find this more effective than your usual gym program. Check out our top reasons to give circuit training a try.

Minimal Time, Maximum Results

Truth be told, there aren’t very many people who have hours upon hours a day to spend in the gym. It’s just not going to happen (well, unless fitness is your job and you spend the whole day in the gym anyways). If you’re struggling to carve out even just 30 minutes from your day to work on your health, circuit training is exactly what you need to get the best results in the shortest amount of time. It doesn’t even have to be thirty minutes. If you’re super short on time, it’s just a matter of adjusting your intensity and making the most of your circuits until time runs out. Whether you’ve got 15 minutes or a full hour to kill, giving circuit training a go will allow you to get a total body work out in and enjoy fantastic results as well.

Combine the Best of Strength Training and Cardio Training in One Workout

When it comes to getting fit and achieving your dream body, there has to be some kind of balance between your workouts. For example, you can’t just spend 2 hours on the cardio machine every day and expect to see fantastic muscles developing on your body. In the same way, you can’t just spend day in and day out lifting weights and burn that stubborn muffin top away. Circuit training allows you to take the best of cardio and the best of weight training and combine it all into one awesome workout through integrating high-intensity cardio with weight lifting. Seriously speaking, if you’re looking for a comprehensive workout that will maximize your time, efforts and needs, circuit training is a kick-butt option for you to take advantage of.

Get a Total Body Workout

Sometimes, especially when you’re a newbie to the gym, we waste a lot of time wandering around the gym, trying to figure out what exercise to do next. It’s totally nothing to be worried about, we’ve all done it, but let’s face it, we waste a lot of time. Another thing about this is you’re probably not hitting all of the muscle groups you should be or want to be hitting. By planning out a circuit with several stations in it, you can make sure to get a whole-body workout in, hitting every major (or minor) muscle group that you want to hit for any particular day. What’s awesome about circuits is you’re always getting good aerobic exercises in as well, so you can be sure that you’re boosting your cardiovascular health at the same time.

Send Your Metabolism into Overdrive

Many people complain about how their metabolisms are way too slow for their lives. Well, guess what, circuit training (which cover high-intensity interval training and lifting heavy weights) will definitely rev up your metabolism and fast. Don’t believe us? Try it out for yourself! Research and real-life experience of thousands of people show that circuit training can burn more calories in 20 minutes than you would by spending a full hour on the elliptical. But that isn’t all that circuit training has going for it because the post-work out burn is amazing! The after-burn effects of circuit training can have the average person burning more calories than usual (hello weight loss and fat burn!) for up to 48 hours after the conclusion of a work out. Now that’s the kind of work out that’s really worth it!

Never Wait for Another Machine Again

There’s nothing that breaks your groove at the gym more than having to wait in line for your favorite workout machine. If you’re the kind of person that likes to be alone with their thoughts while working out, then you probably don’t appreciate the small talk that inevitably comes with having to wait for said machines. Guess what folks, you can totally eliminate this problem with circuit training and keep up your pace. This is because circuit training can be a completely flexible system. Even though some people like to stick to a specific circuit, the beauty of this kind of training is that it allows you to swap out one workout for another easily if needed. The best part? You’ll still get the same incredible work out. Who needs to wait for boring exercise equipment when you can be discovering your new favorite body weight exercise by trying out new and more challenging circuits?

Try All the Latest and Most Adaptable Fitness Tools

What’s cool about fitness is that it’s ever evolving. As more people get into the game, more new and awesome fitness programs are being developed. The best part? The amazing, new, cutting-edge tools that get developed alongside them. If you’ve been curious about trying out some of these new tools but don’t know where to use them effectively, then circuit training is the answer. Circuits allows you to mix in use of gym tools like the Bosu, kettlebells, and the TRX. It’s also a great way to get acquainted with these items and start developing new ideas for your own personal work out routines. Another great thing about mixing it up with new tools is that you can pretty much rest assured that you run a very low risk of getting bored.

Things You Didn’t Know You Could Do on a Treadmill

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Ah, the ever so humble treadmill. Gym goers from far and wide have fallen in deep love with this popular cardiovascular exercise machine for many reasons. Not only is it a God-send for people no matter what their level of physical fitness, training on a treadmill can get you from no running experience to your first 5-kilometer race in just a few months and it can also help you get rid of the stubborn fat around your muffin top if you utilize it correctly. But did you know that you could actually do more than just – gasp! – run or walk on a treadmill? Check out some of our favorite non-running treadmill exercises that will get your heart rate up and spice up your sessions on this moving sidewalk.

Side Shuffles

While running is definitely a favorite past time of ours, it can sometimes get boring when you’re on a treadmill with no entertainment. It’s especially difficult when you’re already feeling lazy to begin with. Spice up the way you get your cardio in on the treadmill with some side shuffles. Start by setting your treadmill speed to 4 miles an hour and warm your legs up by walking forward regularly. When you’re ready, grab the front handle and the railing and turn your entire body to face one side of the treadmill. Start shuffling to the side, using your hands to keep you stable. Shuffle to one side for up to 60 seconds before switching sides and continuing on for another minute.

Reverse High Knees

Are high knees starting to get too easy for you? Mix it up and add an element of difficulty by doing them backwards. Yes, you read that right, we said backwards. Now, we know perfectly well that hitting high knees with good form while going backwards will pose a bit of a challenge, which is why we suggest trying it out on the treadmill. Set your treadmill to 3 miles per hour and straddle the moving band with your back to the machine’s monitor. Hold yourself steady by grasping the wide railings and proceed with your high knees.

Side Lunges

Skip your run off the mill side lunges and go for more of a challenge by doing your side lunges on the treadmill. Not only will doing this challenge your balance, it will also for you to keep up the pace with your lunges while keeping your form since the band will move non-stop. Start with the treadmill on 0.5 miles an hour and warm up with a few seconds on walking. When you’re ready, step forward and turn your body to the side to drop down into a lunch. Press into your other heel stand and simultaneously shift your lead foot over to lunge again. Keep yourself steady and safe from any potential falls by hanging onto the treadmill railing throughout the exercise. Try keeping this pace for 30 seconds per leg to really feel that burn.

Treadmill Push

Who says the treadmill needs to be on to give your muscles and cardiovascular system a decent work out? For the treadmill push, you’ll need to turn the treadmill off before anything else. Next, place your hands at the front railing and brace yourself before pushing hard with your legs to start moving the belt with your own power. Get the belt moving as fast as you can and keep up the pace for as long as you can. If you can make it, go for a minute. We guarantee you’ll feel the burn in your quads as you lean forward and really work to make that belt move. Think of it as pulling a very heavy sled, only without the sled…or pulling for that matter.

Crab Walks

Crab walks on solid ground are hard enough on their own. Now imagine how tough they’ll be when you attempt then on a treadmill. To get this done, set your treadmill to 1 mile per hour and crouch down at the end of the machine. Place your hands on either side of the belt to start and move your hands onto the belt once you’re ready and balanced. Walk your hands away from you as the belt moves to start your crab walk. You can expect to feel a real burn in your arms, abs and shoulders for this exercise. If you’re easing the burden of your hands, you’ll likely feel a good burn in your quads too. This is an excellent exercise to get your heart rate up while working on toning your muscles. See if you can last crab walking on the treadmill for a full minute before switching to your next exercise.

One-Legged Push Ups

Here’s another exercise to do with the treadmill turned off. This one will really challenge your back, chest and arms to work harder than ever. Start by placing your hands on the front handle of the machine. Walk yourself a few steps back so you can get into a modified push up position. While keeping your body in a straight line and engaging your core, bend your elbows so that you lower yourself chest first towards the front bar. Press back up through your palms and extern your elbow to return to your starting position. If these push-ups aren’t challenging, add alternating knee-to-elbows in every time you lower your chest to the bar. Get 20 repetitions in before switching to your next exercise for maximum effect.

Railing Pull-Ups

Ready to give your arms and chest the work out of a life time? For this exercise, you’ll have to keep the treadmill turned off. Sit down at the center of the band, with your back to the monitor of the treadmill. Your knees should stay bent while the soles of your feet remain firmly planted on the band. At this point, you can lean backward and grab the railings of the treadmill with both of your hands. Lift your rear off of the treadmill band and press into your heels to keep your lower body engaged. When your chest is parallel to the ground and your feet are stable, start pulling yourself up, utilizing your chest strength and arms to lift your body up. Lower yourself down with control then repeat again.

Top Things to Look for in a Gym Near You

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If you’re one of the lucky people to have tons of gyms near you, congratulations! Now, the tough thing you’ve got to do is pick which one is the right gym for you and it’s definitely not a decision anyone should take lightly. Picking a gym is a huge decision because you’ll likely be spending a lot of time and money there. If you’re like us, then the gym is a huge part of your life, so if you pick one that doesn’t suit your needs, then you could just be throwing money down the drain. So, what should you look for in a gym and how do you decide or find out which one will be the best gym for you? Check out some of our suggestions for the top things to look for in a gym near you!

Find your Non-Negotiables

When looking for the gym that will make you the happiest and suit your needs the best, the first thing you should do is sit down and make a list of your negotiables and non-negotiables. What we mean by this is that you should list down what items you feel the gym you go to must have and the things that would be nice to have. For example, do you want your gym to have an area for circuit training? Does it need to have a power rack? Do you want it to have Olympic Barbells or a pullup and dip station? Having these lists ready is the first step to narrowing down which gyms near you will stay in the running and which gyms need to be cut from your list of options.

Solid Amenities

If we’re going to pay for a gym membership, we want our gym to offer us something that we can’t get by working out at home and you should too. Off the top of our heads? It’s always awesome when the gym comes with some kind of childcare so you can squeeze in a good workout without having to worry about the kiddos. If you’re a woman that isn’t quite comfortable with working out around men, some gyms even offer women-only areas. Or maybe it’s more about the post-workout pampering and shower amenities? While some gyms keep it to the bare necessities (showers and towels), other gyms offer disposable razors, spa-quality shampoo and conditioner, blow dryers, and more.

A Solid Line-Up of Group Classes

A great gym will offer a great line up of classes to their members for free. This is a fantastic way to add some variety to your fitness regimen and break the monotony of pumping iron and hitting the cardio machines. Classes are also perfect for people who are just starting out at the gym. Look for a gym with a variety of classes like yoga, dance fitness classes, kickboxing or some of the more popular group workouts like spinning classes, body combat classes or pilates. Make sure to ask about which classes are free and which classes require an extra fee and factor this into your considerations when the question of monthly membership costs come up.

Training and/or Coaching Staff

While not everyone needs a personal trainer and while you may not need one at this point in time, it’s always great to have the option to get one in the event that you change your mind. Look for a gym with coaching or training staff that specialize in different fitness needs, that are professional, and that look and sound like they know what they’re doing. A good way to gauge the coaching staff’s professionalism is by observing them with other clients. Are they focusing on the person they’re training? Or are they chatting with other trainers or glued to their phone while they’re with their clients?

A Positive Environment

A gym can have state of the art equipment, top amenities and a milieu of classes, but if the atmosphere and the environment cultivated in the gym isn’t one of motivation, community and mutual and respect, then you can pretty much expect to wind up hating the place in the long run. Check out the community of regulars while you’re visiting the gyms you’re considering. Do the people seem friendly? Does there seem to be a culture of judgement? Will you feel comfortable working out in that gym? Does the place make you feel motivated and excited to work out? These are all things you should ask yourself when you’re visiting a gym. If you want to get a really good feel of a gym’s environment, ask if the gym has a trial period. Most gyms will offer you free use of their facilities for 3 to 5 days so you can decide if it’s the right gym for you or not. Besides, who wants to work out in an environment that will just bring you down?

Hours That Fit Your Schedule

One of the first things we ask when trying out new gyms is what their operating hours are. Some gyms open early, some gyms open late, some gyms close early, some of them don’t close at all. If you’re the kind of person that works a grave yard shift, then chances are high that you’re going to have to look for a gym that’s open 24/7. Apart from considering your personal schedule, consider your willpower as well. For example, are you the kind of person who likes to work out before you head to the office? Or are you a night owl that prefers to work out after office hours? Knowing when you’re most likely to work out will help you narrow down the search further. Try not to fall into the trap of thinking that you can will yourself to change your schedule just so you can sign up for that “dream gym”. More often than not, your personal schedule and body clock will always reign supreme. Be practical and choose the gym that has operating hours to match your schedule.

Must-Have Items for an Awesome Home Gym

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While a membership to a world-class gym is a great thing to have, the fact of the matter is these memberships, especially if your gym is a premium one, can get pretty darn pricey. Even if your gym isn’t a top of the line brand, the payments can add up and if you don’t make the most of it because you barely have the time to get away from home or the office, you’re pretty much wasting money on a monthly basis. If this is you and you just so happen to have some extra space to work with at home, we encourage you to invest in putting a home gym together. Before you start freaking out about costs, hear us out. An awesome home gym doesn’t have to have expensive equipment nor does it have to be intimidating. Here are our top picks of must-have “items” to put an outstanding and cost-effective home gym together.

Adequate Room to Stretch Out

No, you don’t need an entire room to put a home gym together. If you’re smart about it, you can set up your home gym in the corner of your bedroom or in a free area of your garage. With that being said, you will need some semblance of spaciousness so that you’re not banging your head on the wall every time you drop down into a burpee. A good rule of thumb is to have about 30 to 50 square feet of space available to you in your home. If you’re small, you can probably even pare that down to 20 square feet. To give you an idea of how big that is, a standard treadmill will require about 30 square feet of space.

Temperature Control

It’s going to be difficult to work out in an area that’s too hot just like it’s going to be a hindrance to work out in a space that’s too cold. Where ever you choose to set up your home gym, make sure that there’s some way to control the temperature of the room to keep your space feeling pleasant and to prevent your body from overheating while you work out. If you’re setting up your gym inside your home, this shouldn’t be an issue, but if you’re placing your home gym in the garage or the attic, there may be a bit more planning required.

A Decent Yoga Mat

Whether it’s for floor exercises or for a good stretch and cool down after your work out, it’s always a good idea to invest in a decent yoga mat. The mat will give you good traction and grip if you’re on a surface that can get slippery when you’re sweating and it’s also a great way to give your body some cushion. After all, do you really want to be doing sit ups on a cold and very hard concrete surface? Yeah, we thought not.

Resistance Bands

We get it, dumbbells can get pricey. Now, if you’ve got the budget for a full set (so that you can keep increasing your weights as you get more fit) then we definitely support you investing in one for your home gym. However, if that’s not something that you’ve got cash for at the moment, then a great alternative is to purchase a set of resistance bands. They’re great for – you guessed it – resistance training and you can work on pretty much all of your muscle groups with them. Grab bands of varying resistance strengths so that you can continue to incrementally increase and build upon your strength.

A Jump Rope

Got no space for a treadmill? Don’t feel too bad about it because you can bet your bottom dollar that a jump rope will kick your butt just as badly, if not even more, than a treadmill can. Jumping rope is a total body work out(say hello to stronger legs, shoulders and arms) and is absolutely fantastic for cardiovascular health. Just half an hour of jumping rope can burn major calories and the best part is, it barely takes any space to store it. If you want to make sure you get your daily cardio in but still need to save to purchase that big-ticket fitness item, then buying a jump rope is a smart way to get you through that period.

Activity Trackers

We can’t express enough how important it is for you to invest in a decent activity tracker if you’re really serious about getting in good shape. In fact, it’s an important piece of equipment to have whether you’re working out at home or at a gym because it helps you get a better hold of your workout’s intensity. Some of the more advanced trackers can even go as far as to help you track your reps, time your intervals or suggest work outs to help you hit your calorie-burn goals for the day. Not to mention the fact that’s it’s smart to be able to track how effective different kinds of workouts are for your body.

Some Form of Entertainment

Whether it’s a cheap Bluetooth speaker to blast music on or a TV to play that new show you’re binge-watching, having some kind of entertainment in your home gym can oftentimes spell the difference between a successful work out and a drab one. Why? Because an hour-long workout can be a chore if you don’t have anything to distract you or help lighten the hour up. There’s no shortage of people who will tell you how much of a life saver it is to have something else to focus on when your legs start burning from that jog or the speedy pace you’re keeping up on the stationary bike. Got no money for a television? Go for a phone mount instead. You can watch your favorite shows on your phone and keep your gadget steady at the same time. Just make sure that you place your TV or whatever gadget you’re using in a spot that won’t force you to squint.

Easy and Effective Cardio Workouts You Can Do at Home

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Ladies, we get you. While some of us have all the time in the world to be spending in the gym, for some of us, that’s a luxury that we just don’t have. In between keeping the home together, managing a crazy work schedule or getting the kiddos ready for school, and everything in between, it’s hard to get away for an hour-long sweat session at your nearby gym. The great news is that you don’t need to go to the gym to get a decent cardio workout in. In fact, there are tons of great exercises you can do at home to get your heart pumping fast and to turn your body into a fat burning machine. Check out our list below for several cardio effective home cardio workouts that will get your heart working hard no matter what your fitness level. Get the most out of these workouts by performing them all together in sequence for a 20-minute total-body high-intensity interval workout.

Reverse Lunges

Build your quad strength and get a cardiovascular work-in at the same time with reverse lunges. To get the most out of your revere lunge, take a big step back with one foot and bend both of your knees down. Hold your position for a few seconds to give your muscles an extra challenge before returning to your upright position. Repeat the action with your other leg to complete one rep. Make sure that you avoid over-extending the knee on your forward leg (it shouldn’t extend beyond your ankle) to prevent knee injuries. It’s also important that your body stays upright during this time so keep your core and chest engaged throughout the exercise.

Bridges

Sculpt your glutes and legs while raising your heart rate by dropping to the ground for some bridges. Simply lie flat on your back with your arms at your sides, plant your feet firmly on the ground with your knees bent, then engage your glutes to lift your hips up off of the ground. Press your feet into the floor for more burn and then slowly lower your hips down to the floor.  Remember to keep your neck and back relaxed to ensure that it’s your glutes and hamstrings doing the work. You can make this more challenging by placing weights or dumbbells on your lap. Don’t have any at home? Grab a heavy book or two for the same effect.

Burpees

There’s no work out that we love to hate as much as the burpee. It’s challenging, works your entire body and will really knock the wind out of you. With that being said, it’s no wonder that the burpee is a go-to for personal trainers, gym enthusiasts and fitness influencers around the globe. To do a burpee, stand straight with your feet parted at hip-width. To drop down into the first position, bend your knees, plant your hands on the ground and jump your feet back so that you land in a plank position. Jump forward again and then stand back up to complete the burpee. Once you’ve got this variation down, you can add a high jump in the beginning and a push up while in plank position to challenge your body further. For this round, try to do as many burpees as you can in a minute.

Mountain Climbers

Here’s another easy home cardio work out that will help you tone up at the same time: mountain climbers. Start with your body in a straight-arm plank, ensuring that your hands are positioned directly below your shoulders. Bear in mind that your body should be forming a straight line from your ankles to your neck. Once you’re in the proper form, lift one foot and bring your knee up to your chest. Return your foot to its original position and do the same with your other foot, making sure to switch from one foot to the other quickly. Try your best to keep your shoulders in the same position and your hips level while performing your reps. Keep it up for a minute. If you need to rest, slow down your pace or take a short 5-second break in between your minute-long set.

Squat Jumps

In essence, squat jumps seem so simple and yet they’re really great at getting your heart rate up and keeping it there. Squat jumps are great for cardio because it gets your whole body involved and takes a lot of effort. To complete one rep, start with your feet shoulder-width apart. Bend down into a squat, remembering to keep your knees parallel with your ankles, and then jump up with as much explosive force as you can. When you land, try to land as softly as possible and drop immediately into another squat before jumping again. Swing your arms up as you jump to give you more velocity and height as you jump. Engaging your arms in this exercise also means more effort and movement, thus burning more calories. Try to do as many squat jumps as you can in proper form within a minute.

Yoga Poses

Many people tend to under estimate the strength necessary for yoga. Not only does yoga challenge your balance, it also challenges your strength and flexibility, making it a holistic workout on its own. Adding it to a HIIT circuit is a fantastic way to stretch out your muscles and cool down at the same time. Our favorite poses for this? Warrior II, Downward Dog and Cat-Cows. For this set of exercises in particular, the Warrior II is a great way to end the sequence. To perform Warrior II, get into a lunch position with your lead foot pointing forward and your rear foot pointing out. Bend your lead knee and lower your hips with your arms extended straight out from your shoulders. Go deeper into the stretch by sinking lower into your hips. Hold that pose for five deep breaths before switching your lead legs and going again.

Best Cardio Workouts for Men

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It doesn’t matter if you’re trying to give your entire body an overhaul or just want to burn away some fat around your muscles, cardio will still remain as one of the most effective ways to help achieve your goals. It does deserve to be said, however, that different types of cardio will work better depending on the goal that you’re trying to achieve. What do we mean by this? Well, the sport of running as an example. A long-distance runner should be logging in lots of miles at generally slower paces while a sprinter’s training would involve shorter and higher intensity runs. You wouldn’t see these two athletes switching workouts and expecting good results in their chosen fields, would you? While the type of cardio you ought to be doing will vary depending on your goals, there’s one thing that remains constant: intensity is important. Remember this: the higher the intensity, the more calories get burned. So, without further ado, here are the top cardio workouts for men.

Sprints

If you’re looking to burn tons of fat is the least amount of time, sprints are the way to go. You could be speeding up the bleachers, flying around the track or pushing your limits on the treadmill, no matter what, these quick and high intensity exercise will have you melting the pounds away from all over your body. The best part is, you don’t need to be in the gym or a sports recreation area to get them done. You could easily do sprints in your own home at your staircase or, if you’re in an apartment complex, the stairwell. A word of caution, and common sense, though, don’t sprint down the stairs or the bleachers unless you’re looking to injure yourself. It’s better to use that time as a period of rest.

Rowing

Looking to build an athletic v-cut frame? Then rowing is the name of the game. This cardiovascular exercise incorporates both the upper and lower body for high caloric burn. The best part? It’s great for people who are recovering from injuries or are just starting out thanks the low-stress and low-impact nature of the exercise. Not only that, rowing is a fantastic way to work on your posterior chain. If you’re going at a moderate pace, you could be burning up to 800 calories an hour. Increasing your intensity with some quick intervals can easily bump that number up to 1,000 calories burned.

HIIT

If you’re even remotely serious about fitness, there’s no doubt you’ve heard of high intensity interval training or HIIT. It’s one of the most well-round cardiovascular workouts out there and can get you burning anywhere between 500 to 1,500 calories an hour depending on how rigorous your exercise is. If you’re not quite sure what high-intensity interval training is, it can be summed up by combining traditional cardio exercises with weighted movements to get your heart working hard. Samples of HIIT exercises include Tabata and high-impact aerobics.

Swimming

In the world of athletes, it’s arguable that swimmers have some of the best physiques out there and when you consider what their regular training regimens entail, it makes absolute sense. Swimming is a complete and total body workout that begins the very moment you hit the water. Just the movement of treading water will give you a great work out since you’re basically fighting gravity. To give you a better grasp of how effective swimming is as cardio, just a single minute of swimming sprints will burn you a clean 14 calories, easy. You can also burn more calories depending on the stroke that you want to use. For example, the breast stroke will probably burn the least calories while trying the butterfly will have you burning much more calories. One easy way to incorporate intervals into your swimming exercise is to sprint one lap with a butterfly stroke and then switch to a slower pace and an easier stroke for the