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Anti aging Facial Exercises And What To Avoid
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<p align="JUSTIFY" style="margin-bottom: 0cm;"><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Your face and scalp consist of 10 muscle groups that are attached to the bone as well as your skin &ndash; unlike other parts of your body. This factor allows us to make millions of facial expressions, which over time can contribute to fine lines and wrinkles as we age. However,</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>the good news is you can work these muscles in your face to tighten and tone</strong></font></font><font color="#0e101a"><font face="Cambria, serif">them to make your skin appear much firmer and youthful.</font></font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Reasons for Skin Ageing</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Age-related skin alterations are primarily a result of genetically tuned changes (intrinsic factors) along with environmental wear-and-tear (extrinsic factors). However, the extrinsic factors seem to be the predominant reason in most cases.</font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">It is estimated that 80-90% of the changes one observes on their skin are a result of exposure to daylight which is also known as photoaging. This subsequently leads to wrinkling formation, loss of skin elasticity, hyperpigmentation, and skin discoloration amongst other changes.</font></font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Other extrinsic factors that affect skin aging are:</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Sun exposure</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Lifestyle choices (e.g. Smoking)</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Protein &amp; carbs lacking diet</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Vitamin C deficiency</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Lack of sleep</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Stress</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>1. Facial Yoga</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Facial yoga is a great routine to sculpt the muscles of your face and neck by increasing blood circulation and releasing tension in your facial muscles. It is especially beneficial in preventing smile lines and also in toning the cheek muscles.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Start by standing straight but relaxed and inhaling deeply through your mouth. Trap the air in your mouth and extend your cheeks, as if you&rsquo;re blowing into a trumpet. Hold for one minute and then slowly exhale via your nose. Repeat 5 times several times a day for best results.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>2. Neck</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">The front of the neck holds a muscle called the platysma. As we age, this muscle and the skin overlying it become loose and begin to sag. Performing a neck exercise can help tone your platysma, giving you a tighter neck and jawline. Start by sitting or standing straight and turning your head so that you&rsquo;re looking at the ceiling. Keep still and press your tongue to your palate (the roof of your mouth). You should feel a slight strain in the muscles at the front of your neck. Keep pressing your palate with your tongue and bring your chin to your neck. You should feel the platysma and your chin muscles contracting.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>3. Cheeks</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Age can cause your cheek muscles to sag as well. To prevent this, stand in front of a mirror to ensure you perform this exercise right. Do your biggest smile with your lips closed and the corners of your mouths almost touching your ears. Allow your cheek muscles to move up by wrinkling your nose and hold for 5 seconds. Repeat 10 times every day to tighten facial muscles.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>4. Forehead</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Starting to see signs of folds on your forehead already? Try doing this exercise. Place both of your index fighters right below the eyebrow, above each of your eyes. Lift your eyebrows as high as possible while pulling down the skin under it at the same time with your index fingers. Repeat 10 times every day to prevent lines on your forehead.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>5. Jawline</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Tilt your head back and make your tongue touch the roof of your mouth. You might feel a bit of a stretch in your neck, but don&rsquo;t stop. Bring your neck back to its normal position once done. Do this 10 times for each set.</font></font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Anti-aging Treatments That Are Rather Harmful</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">While anti-aging cosmetic treatments seem like a plausible and permanent solution, there are several reasons why you must not give in to the hype. These popular anti-aging treatments could potentially do more harm than good.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>1. Botox</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">The popular wrinkle fixer may not be worth your money. Botox is a non-surgical procedure that offers the same benefits of cosmetic surgery. However, it doesn&rsquo;t work the same way for everyone. Its usefulness depends on factors like skin type, thickness, and how advanced the wrinkle appearance is. Therefore, not everyone can benefit from the effects of this injection!</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>2. Alpha-Hydroxy Acids (AHA)</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">A popular skin anti-aging ingredient, AHAs are known to improve skin texture and diminish signs of skin aging. However, AHAs can also cause horrid skin irritation. They are extensively used in skin peels, and its usage can potentially increase the risk of flaking and redness. Also, AHAs should ideally be absorbed into the skin to increase their efficiency. This means face washes that claim AHA as an ingredient will not work because it gets washed away.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>3. Micro-Needling</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Micro-needling involves running a roller covered with small needles, all over your face. This treatment claims to be a switch on a repair mechanism in your skin, regenerates collagen, and minimizes the appearance of fine lines and wrinkles. However, the risks involved in this procedure may outweigh its benefits. One will always need to pay close attention to the sterility of the roller and needles being used. If the device isn&rsquo;t cleaned thoroughly after every use, it could lead to skin infections and scarring.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>4. Oxygen Mask Facial Treatment</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Sure an Oxygen mask facial will leave your face plumper, however, there is very little scientific evidence that supports its long-term viability. An aestheticism applies pressurized oxygen, acid, and a customized serum to help you get that smooth, silky, and plump skin. However, the plumping effect can be extremely temporary and a possible result of inflammation.</font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Engaging in a routine that involves facial exercises will help tighten loose skin and give you a youthful look without having to go under the knife. The exercises discussed above are easy, will not take much time and can be done at any time of the day. Follow these face exercises and say hello to healthier, younger, and naturally beautiful looking skin.</font></font></span><br><br><br></p>...

Achieving Weight Loss Without Exercise
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There are many excuses or actual issues that might be responsible for your dislike towards exercise-injuries, medical conditions, lack of time or motivation, or simply disliking exercise altogether — the list goes on. In order to lose weight there are two essential elements which are always stressed upon, i.e to eat healthy and be physically active. But sitting here we understand that for some it’s neither possible nor realistic to do both and then arises the question – “Is it possible to lose weight without exercising?” The good news is yes, it is possible to actually lose weight without exercising.This is simply because weight loss is all about creating a calorie deficit meaning burning more calories than consumed. For those who are unable to exercise, weight loss success relies on making smart food choices and consistently staying close to those daily calorie goals.Here are some tips to help you achieve weight loss without exercising:1. Log diligentlyThough we all think that we will be able to track the calories we are eating manually but there is a high probability of losing the check which ultimately results in consuming more calories. To avoid such loopholes it is advised to log whatever you eat in a digital logbook. Not only it helps in tracking the calories but it also creates an awareness of the energy foods provide in relation to the energy our bodies need.2. Listen to your hunger cuesIt’s high time that you stop handling your boredom, happiness, excitement, tension or any other emotion with food. If you want to lose weight without exercising you must learn to differentiate that whether eating is a want or a need. If it’s a want, try to save those calories for the time when you are actually (physically) hungry.3. Eat nutrient dense foods & balanced mealsGet the most nutrition out of the calories you eat by consuming more whole grains, legumes, nuts, seeds, fruits, vegetables, lean meats and reduced-fat dairy – foods that are rich in protein, fiber, healthy fats, vitamins and minerals at every meal. These will leave you feeling satisfied longer than foods that are high in calories but not much else – like sweets and sodas.4. Plan & prep meals for the weekIn order to avoid intake of more calories, it is advised to jot down some healthy breakfast ideas, brown bag lunches and spend some time cooking up a meal to reheat for dinner during the week. This will minimize the impulse to grab take out or make poor choices when hungry.5. Smart daily routineSmall things like walking meetings, parking farther from the grocery store, taking the stairs instead of the elevator, creating a standing work station or doing chores while watching television add up! Take advantage of burning a few extra calories whenever you can.6. Be realisticThe truth is, dropping pounds will likely take longer without exercise. By setting a realistic weight loss goal of ½ to 1 pound per week, you’re less likely to feel deprived or discouraged and give up. Improving our health should be a life-long journey, not a race to hit a certain weight or fit into those skinny jeans.We hope you find these helpful! Feel free to share any tips in the comments section that you might have for other readers who aren’t able to exercise but still want to lose weight....

ACHIEVING WEIGHT LOSS WITHOUT EXERCISE
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There are many excuses or actual issues that might be responsible for your dislike towards exercise-injuries, medical conditions, lack of time or motivation, or simply disliking exercise altogether — the list goes on. In order to lose weight there are two essential elements which are always stressed upon, i.e to eat healthy and be physically active. But sitting here we understand that for some it’s neither possible nor realistic to do both and then arises the question – “Is it possible to lose weight without exercising?” The good news is yes, it is possible to actually lose weight without exercising. This is simply because weight loss is all about creating a calorie deficit meaning burning more calories than consumed. For those who are unable to exercise, weight loss success relies on making smart food choices and consistently staying close to those daily calorie goals. Here are some tips to help you achieve weight loss without exercising: 1. Log diligently Though we all think that we will be able to track the calories we are eating manually but there is a high probability of losing the check which ultimately results in consuming more calories. To avoid such loopholes it is advised to log whatever you eat in a digital logbook. Not only it helps in tracking the calories but it also creates an awareness of the energy foods provide in relation to the energy our bodies need. 2. Listen to your hunger cues It’s high time that you stop handling your boredom, happiness, excitement, tension or any other emotion with food. If you want to lose weight without exercising you must learn to differentiate that whether eating is a want or a need. If it’s a want, try to save those calories for the time when you are actually (physically) hungry. 3. Eat nutrient dense foods & balanced meals Get the most nutrition out of the calories you eat by consuming more whole grains, legumes, nuts, seeds, fruits, vegetables, lean meats and reduced-fat dairy – foods that are rich in protein, fiber, healthy fats, vitamins and minerals at every meal. These will leave you feeling satisfied longer than foods that are high in calories but not much else – like sweets and sodas. 4. Plan & prep meals for the week In order to avoid intake of more calories, it is advised to jot down some healthy breakfast ideas, brown bag lunches and spend some time cooking up a meal to reheat for dinner during the week. This will minimize the impulse to grab take out or make poor choices when hungry. 5. Smart daily routine Small things like walking meetings, parking farther from the grocery store, taking the stairs instead of the elevator, creating a standing work station or doing chores while watching television add up! Take advantage of burning a few extra calories whenever you can. 6. Be realistic The truth is, dropping pounds will likely take longer without exercise. By setting a realistic weight loss goal of ½ to 1 pound per week, you’re less likely to feel deprived or discouraged and give up. Improving our health should be a life-long journey, not a race to hit a certain weight or fit into those skinny jeans. We hope you find these helpful! Feel free to share any tips in the comments section that you might have for other readers who aren’t able to exercise but still want to lose weight. ...

WHY COUPLES WHO SWEAT TOGETHER STAY TOGETHER
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A healthy relationship is one in which there is a perfect cordial balance between the partners. Spending time together is the most important element to build a healthy relationship. Further, it is indicated that when it comes to spending time together, you and your partner could likely find a lot of value in bonding over a little bit of fitness. It’s time you consider how physical fitness can benefit not only your own health and well-being, but that your romantic relationship. Amy Baglan, CEO and founder of MeetMindful.com and Yoga Dates states that “Relationships and fitness go hand in hand, they are both hard work but well worth it. A romantic relationship that is worth something is always going to be hard work, just like getting in shape and becoming healthier require time and effort.” Below, are the few reasons, which highlight the answer of why you should exercise with your better half for — improved fitness results and a strong & healthy relationship: 1. Improve the efficiency of your workouts As explained in the long standing concept of social psychology mere presence of someone around you is likely to improve your ability of doing the task. Even if you already feel competent doing a particular exercise, bringing along your romantic partner may be a fantastic way to boost your energy output. Your partner’s presence while you workout will improve your speed, without you necessarily being aware of their influence. 2. Improve your emotional bond The inclusion of non verbal activities in workout patterns like lifting weight in rhythms, running at equal pace, etc. helps people feel emotionally attuned with one another, and those who experience or engage in it tend to report greater feelings of having “bonded” with their partner. Exercising together provides an opportunity to create such connection, benefiting both your health and your relationship. 3. Help you achieve your fitness goals A recent study on couples showed that average-weight husbands who care about fitness engage in more physical activity when their wives offer supportive health-related comments. When partners care about fitness—their own and their partner’s—it becomes easier to achieve fitness goals for both the people involved. 4. Make your partner fall in love with you The symptoms of exercise which includes–sweaty hands, a racing pulse, shortness of breath– are the symptoms of physiological arousal which add a thrill in the love life of couples involved. Use this phenomenon to your advantage by inviting your romantic interest to workout with you. The results? A likely boost to your attractiveness in his or her eyes. 5. Increase your happiness Various studies have show that after jointly participating in an exciting physical challenge or activity, couples report feeling more satisfied with their relationships and more in love with their partner. Exercise is a perfect example of the type of invigorating activity that can have these positive effects. It’s the physiological arousal, rather than the novelty or challenge of the activity, that drives romantic attraction. This simply means that sharing a fitness goal, taking regular runs together, or ballroom dancing can boost the quality of your romantic relationship along with ensuring better health. The bottom line of the discussion is that fitness can be about you, or it can be about you and your partner, so why not make it a special one, either regularly or just on occasion, and discover how doing so might give your relationship a new dimension and new life. ...

Why Couples Who Sweat Together, Stay Together
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A healthy relationship is one in which there is a perfect cordial balance between the partners. Spending time together is the most important element to build a healthy relationship. Further, it is indicated that when it comes to spending time together, you and your partner could likely find a lot of value in bonding over a little bit of fitness. It’s time you consider how physical fitness can benefit not only your own health and well-being, but that your romantic relationship. Amy Baglan, CEO and founder of MeetMindful.com and Yoga Dates states that “Relationships and fitness go hand in hand, they are both hard work but well worth it. A romantic relationship that is worth something is always going to be hard work, just like getting in shape and becoming healthier require time and effort.” Below, are the few reasons, which highlight the answer of why you should exercise with your better half for — improved fitness results and a strong & healthy relationship:1. Improve the efficiency of your workoutsAs explained in the long standing concept of social psychology mere presence of someone around you is likely to improve your ability of doing the task. Even if you already feel competent doing a particular exercise, bringing along your romantic partner may be a fantastic way to boost your energy output. Your partner’s presence while you workout will improve your speed, without you necessarily being aware of their influence.2. Improve your emotional bondThe inclusion of non verbal activities in workout patterns like lifting weight in rhythms, running at equal pace, etc. helps people feel emotionally attuned with one another, and those who experience or engage in it tend to report greater feelings of having “bonded” with their partner. Exercising together provides an opportunity to create such connection, benefiting both your health and your relationship.3. Help you achieve your fitness goalsA recent study on couples showed that average-weight husbands who care about fitness engage in more physical activity when their wives offer supportive health-related comments. When partners care about fitness—their own and their partner’s—it becomes easier to achieve fitness goals for both the people involved.4. Make your partner fall in love with youThe symptoms of exercise which includes–sweaty hands, a racing pulse, shortness of breath– are the symptoms of physiological arousal which add a thrill in the love life of couples involved. Use this phenomenon to your advantage by inviting your romantic interest to workout with you. The results? A likely boost to your attractiveness in his or her eyes.5. Increase your happinessVarious studies have show that after jointly participating in an exciting physical challenge or activity, couples report feeling more satisfied with their relationships and more in love with their partner. Exercise is a perfect example of the type of invigorating activity that can have these positive effects. It’s the physiological arousal, rather than the novelty or challenge of the activity, that drives romantic attraction. This simply means that sharing a fitness goal, taking regular runs together, or ballroom dancing can boost the quality of your romantic relationship along with ensuring better health.The bottom line of the discussion is that fitness can be about you, or it can be about you and your partner, so why not make it a special one, either regularly or just on occasion, and discover how doing so might give your relationship a new dimension and new life....

SHOES FOR WEIGHT LOSS DO THEY ACTUALLY WORK
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Whether your workout involves running, walking, sports or gym equipment, a decent sport shoe is a must. Not only taking proper care to find the right shoes improves the effectiveness of your workout but it also keeps injuries and accidents at bay. Further, the boost in the weight loss process owing to the right shoe selection helps in encouraging lifetime weight loss by making exercise more fun and less painful. The following tips will help you identify the right type of shoes, their benefits, and tips to keep in mind before shoe selection along with other related details. TYPES OF SHOES It is important to choose the shoes on the basis of the your workout type. A variety of sport shoes are available in the market for every type of exercise, like:- a) Lightweight and shock absorbing shoes for aerobics as they help to prevent foot fatigue and cushion the ball of the foot, which is put under pressure from aerobic exercise thus increasing your endurance. b) Shoes with inbuilt shockers for running & jogging as they can lessen the impact of your step and cushion the foot from heavy landings. c) Shoes with flexible soles for tennis for protecting your feet from the quick side-to-side movements of the game. d) Thick-soled & high top basketball shoes to provide extra protection against ankle and foot injuries caused by jumping. e) Cross training shoes are suitable if you perform a number of sport or exercise types in your workout. BENEFITS OF PROPER SHOES The right shoes are very important in order to foster and promote better exercising as they improve the workout efficiency. Apart from this, some of the other major contributions of proper shoes for workouts includes improving your overall performance and protecting you from injuries like like ankle strains, fractures, bunions, corns, etc. Further, right shoes can lessen the impact of your step and cushion the foot from heavy landings and also helps to keep the “Metatarsalgia”, a condition which presents as pain in the ball of the foot, at bay. THINGS TO KEEP IN MIND BEFORE SHOES SELECTION 1. Forget fashion & trends while choosing your training shoes; rather go for comfort. 2. Have your foot professionally measured at the shoe store every time you go shopping. Our feet change as we get older, and having your feet professionally measured will ensure you’re getting the best fit. 3. Look for shoes that have a firm heel, solid support and are light weight. 4. Make sure that you are wearing the right socks with the right shoes for better support. 5. If you plan to participate in a sport, it is advised invest in a pair of shoes specific to that sport (e.g. basketball or tennis shoes). WHEN TO REPLACE? Worn out sport shoes do not provide your feet with adequate protection during your workout. As per the studies and reports of Michigan State University Extension, running shoes should be replaced after every 350 to 500 miles. If you run 20 miles a week, this means you should replace your shoes every 20 to 25 weeks. Take care of your feet during exercise and your feet will thank you! Not only will you lose weight fast, because you are more comfortable while exercising, you will also learn to love exercise more, because it hurts less. So now its time to invest in a pair of training shoes that will keep your feet free of injury and full of support for every workout and establish the types of habits that will help you lose weight for life. ...

Shoes For Weight Loss Do They Actually Work
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Whether your workout involves running, walking, sports or gym equipment, a decent sport shoe is a must. Not only taking proper care to find the right shoes improves the effectiveness of your workout but it also keeps injuries and accidents at bay. Further, the boost in the weight loss process owing to the right shoe selection helps in encouraging lifetime weight loss by making exercise more fun and less painful. The following tips will help you identify the right type of shoes, their benefits, and tips to keep in mind before shoe selection along with other related details.TYPES OF SHOESIt is important to choose the shoes on the basis of the your workout type. A variety of sport shoes are available in the market for every type of exercise, like:-a) Lightweight and shock absorbing shoes for aerobics as they help to prevent foot fatigue and cushion the ball of the foot, which is put under pressure from aerobic exercise thus increasing your endurance.b) Shoes with inbuilt shockers for running & jogging as they can lessen the impact of your step and cushion the foot from heavy landings.c) Shoes with flexible soles for tennis for protecting your feet from the quick side-to-side movements of the game.d) Thick-soled & high top basketball shoes to provide extra protection against ankle and foot injuries caused by jumping.e) Cross training shoes are suitable if you perform a number of sport or exercise types in your workout.BENEFITS OF PROPER SHOESThe right shoes are very important in order to foster and promote better exercising as they improve the workout efficiency. Apart from this, some of the other major contributions of proper shoes for workouts includes improving your overall performance and protecting you from injuries like like ankle strains, fractures, bunions, corns, etc. Further, right shoes can lessen the impact of your step and cushion the foot from heavy landings and also helps to keep the “Metatarsalgia”, a condition which presents as pain in the ball of the foot, at bay.THINGS TO KEEP IN MIND BEFORE SHOES SELECTION1. Forget fashion & trends while choosing your training shoes; rather go for comfort.2. Have your foot professionally measured at the shoe store every time you go shopping. Our feet change as we get older, and having your feet professionally measured will ensure you’re getting the best fit.3. Look for shoes that have a firm heel, solid support and are light weight.4. Make sure that you are wearing the right socks with the right shoes for better support.5. If you plan to participate in a sport, it is advised invest in a pair of shoes specific to that sport (e.g. basketball or tennis shoes).WHEN TO REPLACE?Worn out sport shoes do not provide your feet with adequate protection during your workout. As per the studies and reports of Michigan State University Extension, running shoes should be replaced after every 350 to 500 miles. If you run 20 miles a week, this means you should replace your shoes every 20 to 25 weeks.Take care of your feet during exercise and your feet will thank you! Not only will you lose weight fast, because you are more comfortable while exercising, you will also learn to love exercise more, because it hurts less. So now its time to invest in a pair of training shoes that will keep your feet free of injury and full of support for every workout and establish the types of habits that will help you lose weight for life....

How Many Days You Should Exercise In a Week
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When planning a workout routine an essential element which often gets missed is figuring out the frequency of exercising. This simply means deciding how often and how many times should you workout per week? So before actually planning a workout schedule there are 3 types of exercise frequencies that should be taken care of the most:a) Overall Exercise: How often and how many times should you do any form of exercise in a week?b)Weight Training: How often and how many times should you weight train per week?c)Muscle Group/Body Part Training: How often and how many times should you train each muscle group or body part in a week?OVERALL EXERCISE FREQUENCYThe first thing that needs to be decided is the overall exercise frequency meaning how many times should you workout per week in total, which includes weight training, cardio workouts, or any other workout too. The answer to this question varies depending upon many specific goals and factors; however, there is 1 general rule that can pretty much apply in terms of everyone’s overall exercise frequency. The rule is: take at least 1 full day off per week from all forms of exercise, which means at the very most you should be exercising 6 times per week. This is because your body and muscles need to rest to recover and if you workout for 7 days gradually it is going to make a negative impact on performance, endurance and results in the long run.WEIGHT TRAINING FREQUENCYWeight training frequency works exactly opposite of overall exercise frequency. On the analysis of various studies, reports and personal experiences it is recommended that the majority of the population should weight train 3-4 times per week, and never more than 2 consecutive days in a row. This also takes into consideration that the majority of the most highly proven and intelligently designed workout programs in existence are all built around doing 3-4 weight training workouts per week. The same goes for having no more than 2 weight training workouts on back-to-back days. These recommendations appear to create the sweet spot in terms of allowing for optimal recovery, and when recovery is at its best, your results will be best too.MUSCLE GROUP/BODY PART ROUTINEThis one is by far, the most discussed, argued, thought about, screwed up, and potentially confusing one of them all; when it comes to discussing the exercise frequency routines. To come straight to the point there are 3 options for training muscle group/body part, which are highlighted as under:a)Training once a week – This one is NOT ideal for the majority of the population.b)Training twice a week – If you are an intermediate or advanced trainee with any goal, a training frequency of twice per week is the most effective way to train.c)Training thrice a week – This routine is best suited for – beginners with any goal, or anyone with the primary goal of increasing strength.So now its time to work on the revision of your workout routine and plan it with the inclusion of rest days to make the most out of your efforts!...

HOW MANY DAYS YOU SHOULD EXERCISE IN A WEEK
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When planning a workout routine an essential element which often gets missed is figuring out the frequency of exercising. This simply means deciding how often and how many times should you workout per week? So before actually planning a workout schedule there are 3 types of exercise frequencies that should be taken care of the most: a) Overall Exercise: How often and how many times should you do any form of exercise in a week? b) Weight Training: How often and how many times should you weight train per week? c) Muscle Group/Body Part Training: How often and how many times should you train each muscle group or body part in a week? OVERALL EXERCISE FREQUENCY The first thing that needs to be decided is the overall exercise frequency meaning how many times should you workout per week in total, which includes weight training, cardio workouts, or any other workout too. The answer to this question varies depending upon many specific goals and factors; however, there is 1 general rule that can pretty much apply in terms of everyone’s overall exercise frequency. The rule is: take at least 1 full day off per week from all forms of exercise, which means at the very most you should be exercising 6 times per week. This is because your body and muscles need to rest to recover and if you workout for 7 days gradually it is going to make a negative impact on performance, endurance and results in the long run. WEIGHT TRAINING FREQUENCY Weight training frequency works exactly opposite of overall exercise frequency. On the analysis of various studies, reports and personal experiences it is recommended that the majority of the population should weight train 3-4 times per week, and never more than 2 consecutive days in a row. This also takes into consideration that the majority of the most highly proven and intelligently designed workout programs in existence are all built around doing 3-4 weight training workouts per week. The same goes for having no more than 2 weight training workouts on back-to-back days. These recommendations appear to create the sweet spot in terms of allowing for optimal recovery, and when recovery is at its best, your results will be best too. MUSCLE GROUP/BODY PART ROUTINE This one is by far, the most discussed, argued, thought about, screwed up, and potentially confusing one of them all; when it comes to discussing the exercise frequency routines. To come straight to the point there are 3 options for training muscle group/body part, which are highlighted as under: a) Training once a week – This one is NOT ideal for the majority of the population. b) Training twice a week – If you are an intermediate or advanced trainee with any goal, a training frequency of twice per week is the most effective way to train. c) Training thrice a week – This routine is best suited for – beginners with any goal, or anyone with the primary goal of increasing strength. So now its time to work on the revision of your workout routine and plan it with the inclusion of rest days to make the most out of your efforts! ...

HOW BERRIES HELP IN WEIGHT LOSS
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Berries are a super food for weight loss as they are extremely high in antioxidants, fiber, along with many other nutrients. Not only this, these nutritious fruits are low in “energy density,” or concentrated calories, which keep you full and satisfied for long. Check out some of the common types of berries available in the market along with their nutrient details, and the contribution they can make towards your weight loss and overall health goals: 1. Goji Berries Deep red in color, goji berries also known as Chinese Wolfberry or Mede Berry are composed of 18 essential amino acids, 21 trace minerals, vitamins B1, B2, B6, and E, linoleic acid, selenium, germanium, and beta carotene. This potent berry has shown a positive impact on sexual vitality, happiness, longevity, and overall physical strength. 2. Blueberries Blueberry is an antioxidant powerhouse. The deep blue color of this berry is related to high amounts of phytonutrients called anthocyanidin, which aid in the process of neutralizing free radical damage in our cells. Further, this fruit reduces the risk for heart diseases, cataracts, varicose veins, hemorrhoids, glaucoma, and peptic ulcers. 3. Acai Berries Acai berry is a relatively new-found health treasure. Due to their strong antioxidant contents, acai berries aim at slowing the process of aging and preventing diseases related to cellular oxidative damage. One acai berry holds ten times the amount of antioxidant vitamins as grapes, and two times the amount of blueberries. 4. Bilberries Bilberries also known as huckleberry, wineberry, and dyeberry are three times smaller than blueberries but they are very much similar in taste, appearance, and benefits. Bilberries are extremely high in antioxidant anthocyanidins. Along with being curative towards diabetes, bilberries also protect your eyes, and reduce the occurrence of poor vision, cataracts, and macular degeneration. 5. Strawberries These are an excellent source of potassium, fiber, vitamin B, vitamin C, vitamin K, manganese, iodine, folate, omega-3 fatty acids, magnesium and copper. Strawberries are high in antioxidant phytonutrients known as phenols, which play an important role in providing protection from diseases and promoting good health. 6. Blackberries Blackberries are more than just powerful antioxidants. They are also extremely high in some of the highest forms of chronic disease and cancer-fighting compounds: vitamins C, E, and ellagic acid. They also hold high levels the soluble fiber known as pectin, a substance that studies link to lowered levels of cholesterol. 7. Cherries Cherries are high in quercetin & ellagic acid, which as an antioxidant flavonoid have been shown to promote cell and tissue health. Further, cherries also contain melatonin, an important natural chemical related to healthy sleep rhythms and maintaining a youthful appearance. After getting a close look at the list of commonly available berries in the market and their nutritional details, let’s also have a brief look at the benefits of these berries towards weight loss:- a) Nutrient Rich Berries are an extremely rich source of antioxidants, which helps in fighting oxidation – a natural process associated with cancer, heart disease and aging during which cells can be damaged. Black raspberries, red raspberries, boysenberries, Marionberries and strawberries are super-antioxidant foods with high oxygen radical absorbance capacity. All dark-colored berries are also high in ellagic acid, which has been proven helpful to kill some cancer cells. Not only this, these berries are also very rich in vitamin C as well. b) Fibrous Fruit Can you believe that there is about 4gms fiber in 1/2 cup serving for blackberries and raspberries, and half that for blueberries, cranberries and strawberries. Along with pumping up the volume high fiber foods also help in slowing down the digestion process because of which fiber takes longer to digest, helping you feel fuller longer on relatively few calories. According to the CDC, some studies indicate that eating whole fruits creates greater feelings of fullness than consuming them either as a purée or juice. c) Energy Density In order to lose weight, it is always good to choose foods, which have lower energy density meaning foods with fewer calories. The goal when dieting is to eat a greater volume of food that’s lower in calories to help you feel fuller for longer duration. Foods that are high in water and fiber content but low in fat, such as berries are low-energy-dense foods. For example – 1 tsp of butter contains about the same calories as 1/2 cup of blackberries, blueberries or sliced strawberries, between which is between 30-40 calories. d) Water Content Long list of berries ranging from blueberries to raspberries, blackberries and strawberries, have high water content. Most fruits and vegetables contain high amounts of water, which increases weight, volume and juiciness but actually has no calories at all. Foods high in water can contribute significantly to a sense of fullness after eating, which ultimately contributes in boosting the weight loss process! ...

Tasty Berry Recipes For Weight Loss
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<p><span style="font-size: 20px;">Berries are a superfood for weight loss as they are extremely high in antioxidants, fiber, along with many other nutrients. Not only this, but these nutritious fruits are also low in &ldquo;energy density,&rdquo; or concentrated calories, which keep you full and satisfied for long. Check out some of the common types of berries available in the market along with their nutrient details, and the contribution they can make towards your weight loss and overall health goals:<br><br></span><span style="font-size: 22px;"><strong>1. Goji Berries</strong></span><span style="font-size: 20px;"><br><br>Deep red in color, goji berries are also known as Chinese Wolfberry or Mede Berry are composed of 18 essential amino acids, 21 trace minerals, vitamins B1, B2, B6, and E, linoleic acid, selenium, germanium, and beta carotene. This potent berry has shown a positive impact on sexual vitality, happiness, longevity, and overall physical strength.<br><br></span><span style="font-size: 22px;"><strong>2. Blueberries</strong></span><span style="font-size: 20px;"><br><br>Blueberry is an antioxidant powerhouse. The deep blue color of this berry is related to high amounts of phytonutrients called anthocyanidin, which aid in the process of neutralizing free radical damage in our cells. Further, this fruit reduces the risk of heart diseases, cataracts, varicose veins, hemorrhoids, glaucoma, and peptic ulcers.<br><br></span><span style="font-size: 22px;"><strong>3. Acai Berries</strong></span><span style="font-size: 20px;"><br><br>Acai berry is a relatively new-found health treasure. Due to their strong antioxidant contents, acai berries aim at slowing the process of aging and preventing diseases related to cellular oxidative damage. One acai berry holds ten times the amount of antioxidant vitamins as grapes and two times the number of blueberries.<br><br></span><span style="font-size: 22px;"><strong>4. Bilberries</strong></span><span style="font-size: 20px;"><br><br>Bilberries also are known as huckleberry, wineberry, and dewberry are three times smaller than blueberries but they are very much similar in taste, appearance, and benefits. Bilberries are extremely high in antioxidant anthocyanidins. Along with being curative towards diabetes, bilberries also protect your eyes and reduce the occurrence of poor vision, cataracts, and macular degeneration.<br><br></span><span style="font-size: 22px;"><strong>5. Strawberries</strong></span><span style="font-size: 20px;"><br><br>These are an excellent source of potassium, fiber, vitamin B, vitamin C, vitamin K, manganese, iodine, folate, omega-3 fatty acids, magnesium, and copper. Strawberries are high in antioxidant phytonutrients known as phenols, which play an important role in providing protection from diseases and promoting good health.<br><br></span><span style="font-size: 22px;"><strong>6. Blackberries</strong></span><span style="font-size: 20px;"><br><br>Blackberries are more than just powerful antioxidants. They are also extremely high in some of the highest forms of chronic disease and cancer-fighting compounds: vitamins C, E, and ellagic acid. They also hold high levels of the soluble fiber known as pectin, a substance that studies link to lowered levels of cholesterol.<br><br></span><span style="font-size: 22px;"><strong>7. Cherries</strong></span><span style="font-size: 20px;"><br><br>Cherries are high in quercetin &amp; ellagic acid, which as an antioxidant flavonoid have been shown to promote cell and tissue health. Further, cherries also contain melatonin, an important natural chemical related to healthy sleep rhythms, and maintaining a youthful appearance.<br><br>After getting a close look at the list of commonly available berries in the market and their nutritional details, let&rsquo;s also have a brief look at the benefits of these berries towards weight loss:-<br><br></span><span style="font-size: 22px;"><strong>a) Nutrient-Rich</strong></span><span style="font-size: 20px;"><br><br>Berries are an extremely rich source of antioxidants, which helps in fighting oxidation &ndash; a natural process associated with cancer, heart disease, and aging during which cells can be damaged. Black raspberries, red raspberries, boysenberries, Marionberries, and strawberries are super-antioxidant foods with high oxygen radical absorbance capacity. All dark-colored berries are also high in ellagic acid, which has been proven helpful to kill some cancer cells. Not only this, but these berries are very rich in vitamin C as well.<br><br></span><span style="font-size: 22px;"><strong>b) Fibrous Fruit</strong></span><span style="font-size: 20px;"><br><br>Can you believe that there is about 4gms fiber in 1/2 cup serving for blackberries and raspberries, and half that for blueberries, cranberries and strawberries? Along with pumping up the volume high fiber foods also help in slowing down the digestion process because of which fiber takes longer to digest, helping you feel fuller longer on relatively few calories. According to the CDC, some studies indicate that eating whole fruits creates greater feelings of fullness than consuming them either as a pur&eacute;e or juice.<br><br></span><span style="font-size: 22px;"><strong>c) Energy Density</strong></span><span style="font-size: 20px;"><br><br>To lose weight, it is always good to choose foods, which have lower energy density meaning foods with fewer calories. The goal when dieting is to eat a greater volume of food that&rsquo;s lower in calories to help you feel fuller for a longer duration. Foods that are high in water and fiber content but low in fat, such as berries are low-energy-dense foods. For example &ndash; 1 tsp of butter contains about the same calories as 1/2 cup of blackberries, blueberries, or sliced strawberries, between which is between 30-40 calories.<br><br></span><span style="font-size: 22px;"><strong>d) Water Content</strong></span><span style="font-size: 20px;"><br><br>A long list of berries ranging from blueberries to raspberries, blackberries, and strawberries, have high water content. Most fruits and vegetables contain high amounts of water, which increases weight, volume, and juiciness but actually has no calories at all. Foods high in water can contribute significantly to a sense of fullness after eating, which ultimately contributes to boosting the weight loss process!<br><br>Have a large group of friends coming over for the weekend?<br><br>Don&rsquo;t get tensed over what to make for dessert as we have a perfect solution for it. It won&rsquo;t be time-consuming, &amp; will be quite refreshing and low on calories too (especially for those fitness junkies you&rsquo;re expecting over). You can even have a fun kitchen time with your children, let them make it in your guidance. The ingredients used in this recipe are very easily available at any supermarket. You can even mix and match the flavors and get your very own version of Healthy Berry Tarts and Strawberry Bruschetta.<br><br>These are basically a great make-ahead dessert for any occasion like a cocktail buffet, weekend brunch, or a close luncheon. You can prepare the curd and whipped topping mixture in advance; refrigerate separately until you&rsquo;re ready to serve. Who doesn&rsquo;t love strawberry bruschetta? And it&#39;s even better when they are topped with strawberries. The way the tangy, slightly salty goat cheese works with balsamic-coated strawberries and crispy, charred bread is just delectable.<br><br></span><span style="font-size: 28px;"><strong>STRAWBERRY BRUSCHETTA</strong></span><span style="font-size: 20px;"><br><br></span><span style="font-size: 22px;"><strong>Ingredients</strong></span><span style="font-size: 20px;"><br><br>Fresh bread baguette &ndash; 1<br>Sliced strawberries &ndash; 1.5 cups<br>diced grape tomatoes &ndash; 1 cup<br>Minced shallots &ndash; 1<br>Diced nectarine &ndash; 1<br>Sliced fresh basil &ndash; 3 tbsp<br>Goat cheese &ndash; 11 oz<br>Olive oil &ndash; 2 tbsp<br>Balsamic vinegar &ndash; 1 tbsp<br>Sugar &ndash; 1/4 tsp<br>Seasonings &ndash; As required<br><br></span><span style="font-size: 22px;"><strong>Method</strong></span><span style="font-size: 20px;"><br><br>1. Preheat oven to 375&deg;.<br>2. Mix strawberries, nectarine, tomatoes, basil, shallot, olive oil, balsamic vinegar, sugar, and seasonings.<br>3. Split baguette in half; cut each half crosswise into 4 equal pieces.<br>4. Spread cut sides of bread with goat cheese. Place bread pieces on a baking sheet, and bake until thoroughly heated.<br>5. Remove from oven, and top with strawberry mixture. Serve!<br><br></span><span style="font-size: 22px;"><strong>Nutritional Info</strong></span><span style="font-size: 20px;"><br><br>Calories per piece 68kcal, Carbs 9g, Sugar 1g, Fat 3g, Protein 3g, Fiber 1g<br><br></span><span style="font-size: 28px;"><strong>BERRY TARTS</strong></span><span style="font-size: 20px;"><br><br></span><span style="font-size: 22px;"><strong>Ingredients</strong></span><span style="font-size: 20px;"><br><br>1 cup vanilla low-fat yogurt<br>1/2 teaspoon grated lemon rind<br>1/2 cup frozen fat-free whipped topping, thawed<br>1/2 cup + 2 Tbsp berry-flavored curd<br>2 (2.1 Oz) packets mini phyllo shells<br>Grated lemon rind (optional)<br><br></span><span style="font-size: 22px;"><strong>Method</strong></span><span style="font-size: 20px;"><br><br>1. Spoon the yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness.<br>2. Cover with additional paper towels; let stand for 5 minutes. Scrape yogurt into a bowl using a rubber spatula.<br>3. Combine yogurt and 1/2 tsp rind in a medium bowl. Gently fold in whipped topping.<br>4. Spoon 1 teaspoon Berry Curd into each phyllo shell; top each with 2 teaspoons yogurt mixture. Garnish with additional lemon rind&amp; fresh berries, if desired. Serve immediately.<br><br></span><span style="font-size: 22px;"><strong>Nutritional Info</strong></span><span style="font-size: 20px;"><br><br>Yields 15 servings<br>Nutritional value per serve: Calories 65Kcal, Fat 2.5g, Carbs 8.2g, Protein 1g</span></p><p><br></p><p><br></p>...

How Berries Help In Weight Loss
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Berries are a super food for weight loss as they are extremely high in antioxidants, fiber, along with many other nutrients. Not only this, these nutritious fruits are low in “energy density,” or concentrated calories, which keep you full and satisfied for long. Check out some of the common types of berries available in the market along with their nutrient details, and the contribution they can make towards your weight loss and overall health goals:1. Goji BerriesDeep red in color, goji berries also known as Chinese Wolfberry or Mede Berry are composed of 18 essential amino acids, 21 trace minerals, vitamins B1, B2, B6, and E, linoleic acid, selenium, germanium, and beta carotene. This potent berry has shown a positive impact on sexual vitality, happiness, longevity, and overall physical strength.2. BlueberriesBlueberry is an antioxidant powerhouse. The deep blue color of this berry is related to high amounts of phytonutrients called anthocyanidin, which aid in the process of neutralizing free radical damage in our cells. Further, this fruit reduces the risk for heart diseases, cataracts, varicose veins, hemorrhoids, glaucoma, and peptic ulcers.3. Acai BerriesAcai berry is a relatively new-found health treasure. Due to their strong antioxidant contents, acai berries aim at slowing the process of aging and preventing diseases related to cellular oxidative damage. One acai berry holds ten times the amount of antioxidant vitamins as grapes, and two times the amount of blueberries.4. BilberriesBilberries also known as huckleberry, wineberry, and dyeberry are three times smaller than blueberries but they are very much similar in taste, appearance, and benefits. Bilberries are extremely high in antioxidant anthocyanidins. Along with being curative towards diabetes, bilberries also protect your eyes, and reduce the occurrence of poor vision, cataracts, and macular degeneration.5. StrawberriesThese are an excellent source of potassium, fiber, vitamin B, vitamin C, vitamin K, manganese, iodine, folate, omega-3 fatty acids, magnesium and copper. Strawberries are high in antioxidant phytonutrients known as phenols, which play an important role in providing protection from diseases and promoting good health.6. BlackberriesBlackberries are more than just powerful antioxidants. They are also extremely high in some of the highest forms of chronic disease and cancer-fighting compounds: vitamins C, E, and ellagic acid. They also hold high levels the soluble fiber known as pectin, a substance that studies link to lowered levels of cholesterol.7. CherriesCherries are high in quercetin & ellagic acid, which as an antioxidant flavonoid have been shown to promote cell and tissue health. Further, cherries also contain melatonin, an important natural chemical related to healthy sleep rhythms and maintaining a youthful appearance.After getting a close look at the list of commonly available berries in the market and their nutritional details,let’s also have a brief look at the benefits of these berries towards weight loss:-a) Nutrient RichBerries are an extremely rich source of antioxidants, which helps in fighting oxidation – a natural process associated with cancer, heart disease and aging during which cells can be damaged. Black raspberries, red raspberries, boysenberries, Marionberries and strawberries are super-antioxidant foods with high oxygen radical absorbance capacity. All dark-colored berries are also high in ellagic acid, which has been proven helpful to kill some cancer cells. Not only this, these berries are also very rich in vitamin C as well.b) Fibrous FruitCan you believe that there is about 4gms fiber in 1/2 cup serving for blackberries and raspberries, and half that for blueberries, cranberries and strawberries. Along with pumping up the volume high fiber foods also help in slowing down the digestion process because of which fiber takes longer to digest, helping you feel fuller longer on relatively few calories. According to the CDC, some studies indicate that eating whole fruits creates greater feelings of fullness than consuming them either as a purée or juice.c) Energy DensityIn order to lose weight, it is always good to choose foods, which have lower energy density meaning foods with fewer calories. The goal when dieting is to eat a greater volume of food that’s lower in calories to help you feel fuller for longer duration. Foods that are high in water and fiber content but low in fat, such as berries are low-energy-dense foods. For example – 1 tsp of butter contains about the same calories as 1/2 cup of blackberries, blueberries or sliced strawberries, between which is between 30-40 calories.d) Water ContentLong list of berries ranging from blueberries to raspberries, blackberries and strawberries, have high water content. Most fruits and vegetables contain high amounts of water, which increases weight, volume and juiciness but actually has no calories at all. Foods high in water can contribute significantly to a sense of fullness after eating, which ultimately contributes in boosting the weight loss process!...