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Weight Loss Mistakes Hindering Your Success
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When on a weight-loss mission to fight the battle of bulge people take actions ranging from a sensible diet to making ill-guided efforts. In order to get faster results, people get so anxious that they try all unproven and potentially dangerous things that can backfire and cause serious health problems. Here are some dangerous strategies/actions you should avoid when trying to lose weight: 1. Skipping meals It is one of the most common weight loss mistake that is really harmful and carries a misconception in the mind of numerous people. Most people believe that if they deprive their body of food, they will definitely lose weight faster. Apart from being a blunder in the weight loss journey, it could be really harmful for your body too. When you deliberately refuse to eat the body signals the organs to slow down the metabolism process. Clear this misconception to fasten the weight loss process and controlling the harm it does to your body! 2. Avoiding exercises Avoiding exercise is a huge weight loss mistake you might be making. Exercise is one of the most successful ways that actually helps to lose weight. To put it very clear the main two pathways for weight loss are – incorporating a good diet plan and engaging in physical exercises. If you really want to achieve the set goals, make time out for exercises either visit a gym or choose a workout you could do at home! 3. Diet foods and supplements Losing weight is a daunting task and if you are depending on some miracle “quick-fix” fat burners, then you have probably been dreaming. Along with this, unlike the other medication drugs, weight loss supplement manufacturers don’t have to prove that their products are safe. All the products that claim to be natural and safe aren’t necessarily good for you. It is best to stick to natural ways to lose weight which broadly include – healthy food and exercising. Still if you’re thinking about taking any weight loss product, ask your doctor first. 4. Diet food; without portion control! Even if you are having healthy and weight loss friendly food it doesn’t mean that you intake as much as you want! Replace the big bowls, plates and containers with small sizeable plates for all your meals. Reducing your portions with small sizeable plates has proven to be the best method to check over-eating. If you have been making this weight loss mistake, check it accordingly. 5. Not chewing the food properly! Some of the major side-effects of not chewing your food apart from weight gain includes – poor absorption of vitamins and nutrients, constipation, abdominal spasms and bloating. Chewing food could possibly prevent a number of these daily discomforts and also aid in the proper transport of nutrients in your body. Over to you! Do you make any of these weight loss mistakes? If yes, then it’s time to make small corrections and actually boost up the weight loss process! ...

Weight Loss Mistakes Hindering Your Success
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When on a weight-loss mission to fight the battle of bulge people take actions ranging from a sensible diet to making ill-guided efforts. In order to get faster results, people get so anxious that they try all unproven and potentially dangerous things that can backfire and cause serious health problems. Here are some dangerous strategies/actions you should avoid when trying to lose weight:1. Skipping mealsIt is one of the most common weight loss mistake that is really harmful and carries a misconception in the mind of numerous people. Most people believe that if they deprive their body of food, they will definitely lose weight faster. Apart from being a blunder in the weight loss journey, it could be really harmful for your body too. When you deliberately refuse to eat the body signals the organs to slow down the metabolism process. Clear this misconception to fasten the weight loss process and controlling the harm it does to your body!2. Avoiding exercisesAvoiding exercise is a huge weight loss mistake you might be making. Exercise is one of the most successful ways that actually helps to lose weight. To put it very clear the main two pathways for weight loss are – incorporating a good diet plan and engaging in physical exercises. If you really want to achieve the set goals, make time out for exercises either visit a gym or choose a workout you could do at home!3. Diet foods and supplementsLosing weight is a daunting task and if you are depending on some miracle “quick-fix” fat burners, then you have probably been dreaming. Along with this, unlike the other medication drugs, weight loss supplement manufacturers don’t have to prove that their products are safe. All the products that claim to be natural and safe aren’t necessarily good for you. It is best to stick to natural ways to lose weight which broadly include – healthy food and exercising. Still if you’re thinking about taking any weight loss product, ask your doctor first.4. Diet food; without portion control!Even if you are having healthy and weight loss friendly food it doesn’t mean that you intake as much as you want! Replace the big bowls, plates and containers with small sizeable plates for all your meals. Reducing your portions with small sizeable plates has proven to be the best method to check over-eating. If you have been making this weight loss mistake, check it accordingly.5. Not chewing the food properly!Some of the major side-effects of not chewing your food apart from weight gain includes – poor absorption of vitamins and nutrients, constipation, abdominal spasms and bloating. Chewing food could possibly prevent a number of these daily discomforts and also aid in the proper transport of nutrients in your body.Over to you!Do you make any of these weight loss mistakes? If yes, then it’s time to make small corrections and actually boost up the weight loss process!...

HOW TO KEEP UP MOTIVATION TO LOSE WEIGHT
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“Just when you think about giving up. Remember why you have held so long!” Weight loss is a long and tiring journey, but the results are really gorgeous. If it would be easy everybody would be able to do and achieve what you want to! In this long and tedious journey, it is but natural to get demotivated and off track but the key is to stick on and face all the hardships with willpower and dedication! Here are some tips which will help you stay motivated to jump over all the hurdles achieve your goals:- 1. Quiz yourself Want to get instant inspiration to stick o your goals? Just quiz yourself and while you answer these questions it will actually help you to boost the motivation levels by reminding you of why you actually started this at the first place. It keeps you dedicated and active towards your goals. Nothing works better than self-motivation! 2. Shift focus from the scales Rather than getting frustrated by being focus on weight scales concentrate on your happy and relaxed mood after you have eaten something healthy or worked out. The amazing feeling you get after a good workout not only helps in burning calories but also acts as a reinforcement and motivation angle! 3. Build a constructive plan To be successful, the first thing is to get the planning right. Treat your goals as objectives and once you’ve determined exactly what you want to achieve and your deadline, work backwards to create a monthly plan of realistic action. Keep your plans free of ineffective strategies like fad/crash diets or fasting! 4. Reward yourself Rewards such as a cheat day or a day off the exercises not only boost the weight loss process but also keeps you motivated in the long run! Instead of waiting until you’ve reached the final finish line keep smaller goals and as soon as you achieve reward yourself for the good work! If you follow this strategy you will be able to sail smoothly through this journey. 5. Ask the mirror Display your favorite pair of skinnies or bikini as a motivator in your wardrobe. Pick up something that you’ll look forward to wear and hang it in your wardrobe. Try it in front of a mirror and see the areas you need to work upon to make that dress look fab. This practice will really spike up your motivation when you hit the gym or workout zones next time! 6. Be active, Be competitive When it comes to losing weight being competitive is really important to get successful. It has been shown through various studies that group or team based workouts can help you lose up to 20% more weight than you would if you did it alone. So rather than going for a workout alone take your friends or family members along to reap in more benefits! So try to motivate yourself with these tips and avoid breakdowns. Just remember that change is hard when you begin, a little messy in the middle but the result at the end is really gorgeous! ...

7 Eating Habits Of Slim People
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Have you ever looked at someone with a svelte figure or rock solid abs and felt a twinge of envy? Do you have that one friend who eats like there’s no tomorrow and still doesn’t gain an ounce of weight? After spending your entire adult life struggling with your weight, are you left wondering what you’re doing wrong? Here are 7 eating habits slim people embrace – the secrets to their staying healthy, feeling fit and looking like a million bucks.1. They’re smart about eating out. Slim people eat out as an indulgence, not a habit. They choose restaurants that offer healthy options (salads, low-calorie variations). They avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories). They choose dishes that are grilled, baked, boiled, or roasted as opposed to pan fried or deep fried. They order a salad to fill up on a healthy starter and share their main dish with a companion. They choose clear soups and cold soups over thick and creamy ones.2. They choose wisely when it comes to sides and extras. Reaching for the complimentary bread basket and slathering on some butter means you’ve consumed a chunk of calories before your meal has even been served. Slim people skip extras like cheese, French fries, and sauces loaded with calories. Instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories.3. When they snack, they snack healthy (think whole grain, low-fat variants). Fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. Slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate.4. They eat slowly, relishing the food. Wolfing down your food does not give your body time to send signals to your brain that you are satiated. Slim people pace their meal and allow their brain to register a sense of fullness (usually 20 minutes) so they don’t overeat.5. They exercise portion control. Eating one slice of pizza isn’t nearly as bad as downing a beer and four slices of pizza. Slim people tend to eat small portions, especially when they’re indulging in high-calorie foods.6. They avoid empty calories (e.g. cola drinks) which contain no nutrients whatsoever and are calorie rich. Slim people make it a habit to drink water – the elixir of life – it’s calorie-free, it’s good for your skin, it keeps you hydrated – the benefits are many. If they must drink something besides water for the sake of flavour, they choose low-calorie options like lemon water, buttermilk, or coconut water.7. They read labels when they go grocery shopping and avoid buying food labeled rich or creamy. Slim people buy healthy food so they’ll eat healthy food. Next time you go grocery shopping, make note of a slim woman’s cart – more often than not it will be filled with fruits and vegetables rather than processed or canned foods.Make these eating habits a lifestyle choice and you are sure to notice a difference. Combine them with exercise and the results will be sensational! It will be others who’ll be looking at you with envy....

7 EATING HABITS OF SLIM PEOPLE
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Have you ever looked at someone with a svelte figure or rock solid abs and felt a twinge of envy? Do you have that one friend who eats like there’s no tomorrow and still doesn’t gain an ounce of weight? After spending your entire adult life struggling with your weight, are you left wondering what you’re doing wrong? Here are 7 eating habits slim people embrace – the secrets to their staying healthy, feeling fit and looking like a million bucks. 1. They’re smart about eating out. Slim people eat out as an indulgence, not a habit. They choose restaurants that offer healthy options (salads, low-calorie variations). They avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories). They choose dishes that are grilled, baked, boiled, or roasted as opposed to pan fried or deep fried. They order a salad to fill up on a healthy starter and share their main dish with a companion. They choose clear soups and cold soups over thick and creamy ones. 2. They choose wisely when it comes to sides and extras. Reaching for the complimentary bread basket and slathering on some butter means you’ve consumed a chunk of calories before your meal has even been served. Slim people skip extras like cheese, French fries, and sauces loaded with calories. Instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories. 3. When they snack, they snack healthy (think whole grain, low-fat variants). Fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. Slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate. 4. They eat slowly, relishing the food. Wolfing down your food does not give your body time to send signals to your brain that you are satiated. Slim people pace their meal and allow their brain to register a sense of fullness (usually 20 minutes) so they don’t overeat. 5. They exercise portion control. Eating one slice of pizza isn’t nearly as bad as downing a beer and four slices of pizza. Slim people tend to eat small portions, especially when they’re indulging in high-calorie foods. 6. They avoid empty calories (e.g. cola drinks) which contain no nutrients whatsoever and are calorie rich. Slim people make it a habit to drink water – the elixir of life – it’s calorie-free, it’s good for your skin, it keeps you hydrated – the benefits are many. If they must drink something besides water for the sake of flavour, they choose low-calorie options like lemon water, buttermilk, or coconut water. 7. They read labels when they go grocery shopping and avoid buying food labeled rich or creamy. Slim people buy healthy food so they’ll eat healthy food. Next time you go grocery shopping, make note of a slim woman’s cart – more often than not it will be filled with fruits and vegetables rather than processed or canned foods. Make these eating habits a lifestyle choice and you are sure to notice a difference. Combine them with exercise and the results will be sensational! It will be others who’ll be looking at you with envy. ...

BEAT DIABETES WITH WEIGHT LOSS
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If you’ve recently been diagnosed with type 2 diabetes, you’re probably feeling overwhelmed. If you’ve lived with the condition for some years, you know what a struggle it is. You are, in all probability, like 80% of people with type 2 diabetes, overweight or obese, and you may not have exercised in years. The thought of plunging into a workout routine may seem intimidating, but weight loss is a natural healthy way to lower blood sugar. Obesity and diabetes are closely interrelated, and weight loss may get you off insulin and could even “cure” the disease. “No matter how heavy you are, you will significantly lower your blood sugar if you lose some weight,” says Cathy Nonas, MS, RD, a spokeswoman for the American Dietetic Association and a professor at Mount Sinai School of Medicine in New York City. Excess weight is a cause of diabetes and some drugs used to treat diabetes can actually result in weight gain. While it may seem the odds are stacked against you, you must still make a full-scale effort to drop the extra pounds. • Studies have shown conclusively that intensive lifestyle interventions including weight loss decrease overall risk of diabetes by 58%. • According to a study published in Annals of Internal Medicine, an increase in body mass index (BMI) is the most important factor contributing to the increase in diabetes prevalence. • Losing just 5-10% of body weight in overweight people has been shown to significantly reduce blood sugar. • Dropping as little as 10-15 lbs of weight is proven to not only lower blood sugar, but also reduce cholesterol, bring down blood pressure, and decrease stress on joints, resulting in better sleep, better energy, better fitness, and better overall health. • Larger amounts of weight loss (100 lbs) have been shown by studies to decrease the prevalence of type 2 diabetes from 27% to 9% after 6 years. • The earlier in the course of the disease weight loss is instituted, the more effective it is likely to be. • Staying fit and active, eating a healthy well-balanced diet, and being at an ideal body weight makes it easier to control blood sugar. • Exercising redirects glucose to the muscles, which in turn brings the level of glucose in the blood down. • Research has shown that people who have a family history of type 2 diabetes are more likely to develop the condition themselves. Weight loss is critical in these people because a healthy weight (BMI 25 or lower) reduces their chances of getting diabetes by up to 90%. • The Diabetes Prevention Program, a major study of more than 3000 patients showed that moderate diet and exercise of about 30 minutes or more, 5 or more days per week, resulting in a 5%-7% weight loss could delay and possibly even prevent type 2 diabetes. • Weight loss helps control diabetes in two important ways. First, it lowers insulin resistance and allows natural insulin to work better at lowering blood sugar levels. Losing weight brings down blood sugar levels and this may result in reduction in diabetes medication or stopping it altogether. Second, it improves cholesterol and blood pressure levels and reduces the risk of heart disease. • It is not important to reach a goal weight to prevent or reverse type 2 diabetes. Simply getting your body going in the right direction of weight loss creates a metabolic environment in the body that makes it less likely to develop diabetes. • Evidence shows that a 10% reduction in body weight can lead to as much as a 50% reduction in fasting blood sugar levels. • Lowering BMI by 5 units can dramatically reduce the risk of diabetes according to new research. Findings show that even severely obese patients with diabetes can potentially put the disease in remission. Weight loss could be just the thing you need to get your diabetes under control to prevent serious life-threatening complications. Start an exercise and weight loss program after a discussion with your physician. Set realistic weight loss goals, aim for moderation, and eat a healthy diet in combination with physical activity to achieve those goals. You don’t have to be a spectator to your own health. In conjunction with the treatment your doctors are prescribing, take an active interest in your own wellbeing and adopt weight loss as a means to fight diabetes. ...

HOW DO ARTIFICIAL SWEETENERS INFLUENCE WEIGHT LOSS
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Are you also one of those who top up their fries and burger with diet coke considering that it is less fattening than the regular coke? Considering the impact of sugar on weight gain people have now switched their preferences towards various artificial chemicals that have been invented to replicate the flavors of sugar. These chemicals are known as “artificial” sweeteners; they are sweet in taste and are often added to foods and beverages that are labelled as weight loss friendly! There is a big misconception which highlights that to reduce weight and lower blood sugar artificial sweeteners can be helpful. The truth behind this is that these sweeteners can actually increase your caloric consumption, appetite, and ultimately weight. The main aim of these sweeteners is to satisfy your sweet craving without loading you with calories, but recent studies have explicated some detrimental effects of its consumption which definitely outweighs any benefits these sweeteners may have for weight loss. Following are a few major consequence of including artificial sweeteners in you weight loss and diet regime: 1. When consuming artificial sugar, you tend to eat larger portions The main reason behind this is that when people consume foods with artificial sweeteners they tend to rate them as “healthy food items”. This is because people forget that though it low in sugar but it still contains calories in the form of carbs, fats and proteins. Along with this, many studies have shown that the number of calories consumed from foods with natural sweeteners and foods with artificial sweeteners is almost same. This simply means that there is no calorie reduction by switching to artificial sweeteners! 2. Hidden carbohydrate intake Mostly these sweeteners are used in bakery items which have high carbohydrate content. Though insulin-stimulated from carbohydrates are important for energy and healthy fats yet it must be considered that excess sugar or starch are converted into fat and cholesterol. This makes it clear that though artificial sweeteners contain negligible calories yet the associated calories also contribute in fat gain and ultimately delay the weight loss process. 3. Increased sweet cravings It has been explicated that sweet flavors sizzle the taste buds and increase the appetite; despite of their source. Since artificial sweeteners are sweet they are bound to increase your temptations for sweet and carbohydrate products. Along with this, if you consume sweet or starches you really need to move and exercise in order to burn them off else they can result in weight gain. This makes it clear that when you have artificial sweeteners rather than consuming less calories you tend to intake them more. 4. Metabolic confusions Along with this, another major reason as to why artificial sweeteners act as a blocker in the weight loss journey is that your body does not get be fooled by the sweet taste without the associated calories. The scientific reason is that when you eat something sweet your brain release dopamine which activates the brain’s rewards system along with releasing the appetite-regulating hormone. This plays an important role in informing your brain that you are full after certain calories. Since you try to trick your body with artificial sweet, the brain get activated but does not receive the associated calories. Hence, there is an overall metabolic confusion which ultimately results in excessive eating. 5. Research refute the diet claim Studies that have been conducted over the period of last 30 years have highlighted that artificial sweeteners stimulate appetite, increase cravings for carbs, and produce a variety of metabolic dysfunctions that promote fat storage and weight gain. It clearly refutes any claim that highlights the use of artificial sweeteners for weight loss! Though artificial sweeteners have the potential to benefit the people suffering from diabetes or high blood sugar, but their use can actually hinder the goals in terms of weight loss. Instead of using natural or artificial sweeteners try to include other natural replacements like agave or honey! ...

How Do Artificial Sweeteners Influence Weight Loss
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Are you also one of those who top up their fries and burger with diet coke considering that it is less fattening than the regular coke? Considering the impact of sugar on weight gain people have now switched their preferences towards various artificial chemicals that have been invented to replicate the flavors of sugar. These chemicals are known as “artificial” sweeteners; they are sweet in taste and are often added to foods and beverages that are labelled as weight loss friendly!There is a big misconception which highlights that to reduce weight and lower blood sugar artificial sweeteners can be helpful. The truth behind this is that these sweeteners can actually increase your caloric consumption, appetite, and ultimately weight. The main aim of these sweeteners is to satisfy your sweet craving without loading you with calories, but recent studies have explicated some detrimental effects of its consumption which definitely outweighs any benefits these sweeteners may have for weight loss. Following are a few major consequence of including artificial sweeteners in you weight loss and diet regime:1. When consuming artificial sugar, you tend to eat larger portionsThe main reason behind this is that when people consume foods with artificial sweeteners they tend to rate them as “healthy food items”. This is because people forget that though it low in sugar but it still contains calories in the form of carbs, fats and proteins. Along with this, many studies have shown that the number of calories consumed from foods with natural sweeteners and foods with artificial sweeteners is almost same. This simply means that there is no calorie reduction by switching to artificial sweeteners!2. Hidden carbohydrate intakeMostly these sweeteners are used in bakery items which have high carbohydrate content. Though insulin-stimulated from carbohydrates are important for energy and healthy fats yet it must be considered that excess sugar or starch are converted into fat and cholesterol. This makes it clear that though artificial sweeteners contain negligible calories yet the associated calories also contribute in fat gain and ultimately delay the weight loss process.3. Increased sweet cravingsIt has been explicated that sweet flavors sizzle the taste buds and increase the appetite; despite of their source. Since artificial sweeteners are sweet they are bound to increase your temptations for sweet and carbohydrate products. Along with this, if you consume sweet or starches you really need to move and exercise in order to burn them off else they can result in weight gain. This makes it clear that when you have artificial sweeteners rather than consuming less calories you tend to intake them more.4. Metabolic confusionsAlong with this, another major reason as to why artificial sweeteners act as a blocker in the weight loss journey is that your body does not get be fooled by the sweet taste without the associated calories. The scientific reason is that when you eat something sweet your brain release dopamine which activates the brain’s rewards system along with releasing the appetite-regulating hormone. This plays an important role in informing your brain that you are full after certain calories. Since you try to trick your body with artificial sweet, the brain get activated but does not receive the associated calories. Hence, there is an overall metabolic confusion which ultimately results in excessive eating.5. Research refute the diet claimStudies that have been conducted over the period of last 30 years have highlighted that artificial sweeteners stimulate appetite, increase cravings for carbs, and produce a variety of metabolic dysfunctions that promote fat storage and weight gain. It clearly refutes any claim that highlights the use of artificial sweeteners for weight loss!Though artificial sweeteners have the potential to benefit the people suffering from diabetes or high blood sugar, but their use can actually hinder the goals in terms of weight loss. Instead of using natural or artificial sweeteners try to include other natural replacements like agave or honey!...

Burning Fat With Step Aerobics
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Did you ever try step aerobics to achieve fitness? Step aerobics refers to a high-intensity training which requires more than six times the effort of sitting. It is a highly effective workout that helps to burn fat in a fun way and hence makes your cardiovascular system strong. The best thing about it is that it does not need too many equipments – get a step and a pair of gym shoes and you are all set. The entire workout revolves around ‘stepping’ which, being a low-impact movement can be done anywhere. Though strength and other exercises also hold their importance but aerobic activities burn more calories than any other form of physical activity. Aerobic steps and benches are an excellent tools when you need that weight-loss punch!According to Harvard Medical School, step aerobics is an effective way to burn a huge amount of calories. The rate at which you’ll burn the calories is dependent upon 3 things – your current weight, intensity of exercises and its duration. A 155-pound person will burn 260 calories during 30 minutes of low-impact step aerobics while a 185-pound person will burn 372 calories during 30 minutes of high-impact step aerobics.Types of step aerobicsSome of the most common exercises you can do with the aerobic steps are highlighted as under:A. Just StepTurn your basic workout into a high-intensity one by simply stepping on and off the bench one foot and then the other, over and over again. Do this as a warm-up or a cardio interval throughout your workout. It will get your heart pumping and help you burn off extra calories.B. Kick StepsStart with both feet on the ground, standing behind your bench. Step onto the bench with one foot and bring your other foot off the floor and kick it forward. Come back to the starting position and alternate legs. Every time one leg steps, the other one kicks.C. Incline PushupAn incline pushup is a same move as the basic one but instead of starting with your hands on the floor, your hands are on your step. Still concentrate on keeping your body in a straight line as you push yourself down and back up.D. Alternating Knee-UpsThis one is great for your abs and strengthening your core. For this one, simply lift the opposite knee as you take a step. The higher the lift, the greater the challenge and better the results. These can be done one at a time or in alternating sets.E. V-Step RaiseThis is the basic step done with the feet landing far apart on the platform. Step up with the right foot, placing it on the far right side of the platform, then bring up the left and place it on the other side of the step. Step down with the feet together. It targets different muscle groups in your legs and hips than the basic.F. Side Step Kick OutStart on one side of the bench with dumbbells in each hand. Step onto the bench with your lead foot and kick your other foot out to the side. Do it for 40 seconds on each side!Benefits of step aerobicsYou will be able to reap in multiple benefits if you start exercising with an aerobic step. Some of the major impacts it would make are highlighted as under:1. Being a high-intensity workout, it burns more calories in comparison to other workouts.2. It is the best exercise for so-called “spot reduction” which directly targets the lower body and belly.3. It’s a sure shot way to tone your heart and limbs.4. Leg and buttock muscles receive a great workout from this exercise technique, and will become sculpted and toned over time.5. It also helps to build physical endurance, balance, and flexibility.6. It is a hassle-free workout routine that can be easily customized.Points to rememberFollow these considerations before you start with steps aerobic:1. Warm up your arms and legs before using the step!2. Practice aerobic step with cool down movements to get your heart rate back down.3. Stop, if your joints start to hurt during the activity.4. If you have a history of knee problems, avoid it.So what are you waiting for? The bottom line is that you should incorporate the aerobic step in your workout to multiply your efforts and gain maximum output!...

BURNING FAT WITH STEP AEROBICS
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Did you ever try step aerobics to achieve fitness? Step aerobics refers to a high-intensity training which requires more than six times the effort of sitting. It is a highly effective workout that helps to burn fat in a fun way and hence makes your cardiovascular system strong. The best thing about it is that it does not need too many equipments – get a step and a pair of gym shoes and you are all set. The entire workout revolves around ‘stepping’ which, being a low-impact movement can be done anywhere. Though strength and other exercises also hold their importance but aerobic activities burn more calories than any other form of physical activity. Aerobic steps and benches are an excellent tools when you need that weight-loss punch! According to Harvard Medical School, step aerobics is an effective way to burn a huge amount of calories. The rate at which you’ll burn the calories is dependent upon 3 things – your current weight, intensity of exercises and its duration. A 155-pound person will burn 260 calories during 30 minutes of low-impact step aerobics while a 185-pound person will burn 372 calories during 30 minutes of high-impact step aerobics. Types of step aerobics Some of the most common exercises you can do with the aerobic steps are highlighted as under: A. Just Step Turn your basic workout into a high-intensity one by simply stepping on and off the bench one foot and then the other, over and over again. Do this as a warm-up or a cardio interval throughout your workout. It will get your heart pumping and help you burn off extra calories. B. Kick Steps Start with both feet on the ground, standing behind your bench. Step onto the bench with one foot and bring your other foot off the floor and kick it forward. Come back to the starting position and alternate legs. Every time one leg steps, the other one kicks. C. Incline Pushup An incline pushup is a same move as the basic one but instead of starting with your hands on the floor, your hands are on your step. Still concentrate on keeping your body in a straight line as you push yourself down and back up. D. Alternating Knee-Ups This one is great for your abs and strengthening your core. For this one, simply lift the opposite knee as you take a step. The higher the lift, the greater the challenge and better the results. These can be done one at a time or in alternating sets. E. V-Step Raise This is the basic step done with the feet landing far apart on the platform. Step up with the right foot, placing it on the far right side of the platform, then bring up the left and place it on the other side of the step. Step down with the feet together. It targets different muscle groups in your legs and hips than the basic. F. Side Step Kick Out Start on one side of the bench with dumbbells in each hand. Step onto the bench with your lead foot and kick your other foot out to the side. Do it for 40 seconds on each side! Benefits of step aerobics You will be able to reap in multiple benefits if you start exercising with an aerobic step. Some of the major impacts it would make are highlighted as under: 1. Being a high-intensity workout, it burns more calories in comparison to other workouts. 2. It is the best exercise for so-called “spot reduction” which directly targets the lower body and belly. 3. It’s a sure shot way to tone your heart and limbs. 4. Leg and buttock muscles receive a great workout from this exercise technique, and will become sculpted and toned over time. 5. It also helps to build physical endurance, balance, and flexibility. 6. It is a hassle-free workout routine that can be easily customized. Points to remember Follow these considerations before you start with steps aerobic: 1. Warm up your arms and legs before using the step! 2. Practice aerobic step with cool down movements to get your heart rate back down. 3. Stop, if your joints start to hurt during the activity. 4. If you have a history of knee problems, avoid it. So what are you waiting for? The bottom line is that you should incorporate the aerobic step in your workout to multiply your efforts and gain maximum output! ...

WHY YOU SHOULD ALWAYS START WITH WARM UP
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Want to save time by skipping your warm-up sessions? Don’t! Your warm up is the most important part of your exercise routine. No matter how long you have been exercising or how good is your stamina level you should always begin your workout with a proper warm-up. The major reason that warming up is laid so much stress is because it stimulates the cardiovascular system and warms up the muscles that you will be using during the workout. Many studies have shown that lack of such sessions increases the risk of injuries during exercise sessions. TYPES OF WARM-UP Some of the common types of warm up sessions are explicated as under – Passive warm-up It is the least effective form of warm-up as it makes use of external sources of heat like sauna, spa or steam rooms to help your body warm up and get charged. This method is not effective unless accompanied by one or more of the other types of warm-up because they do little to increase the temperature deep within the muscles. Basic warm-up This type of warm-up plays an active role in stimulating and ultimately increasing the flow of blood to the muscles. Some of the common activities which come under this type include – stretching, jogging, jumping jacks, aerobics step, basic calisthenics moves. These activities play a role in strengthening the cardiovascular system and lungs which ultimately prepares your body for vigorous workout sessions. Targeted Warm-up This warm-up is required for specific activities like training with weights. The name makes it clear that this type of warm-up prepares the targeted muscles that will be used in the specific sessions. BENEFITS OF WARM-UP Here are some vital reasons for starting out with a warm-up and avoiding the shortcut route.: 1. It prepares you mentally for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery helps in relaxing your body and build concentration. 2. A proper warm up session increases the blood flow to the working muscle which helps in decreasing the muscle stiffness, reduces the risk of injury and improves performance. 3. It also helps in breaking down the chemical complex of oxygen, which enables it to separate from the blood and ultimately enhance oxygen delivery to the muscle for better output. This ultimately helps in increasing endurance levels! 4. Contraction and reflex times are improved with higher muscle temperatures. 5. Exercising without warm-up places a potentially dangerous stress on the heart. Warming up reduces the stress on the heart. 6. Sweat is good for weight loss and warm-up promotes sweating. Sweating reduces the amount of heat stored in the body. 7. The probability of overstretching a muscle and causing injury is far less if your body is properly warmed up. 8. Warming up helps in preparing the cardiovascular system for impending workload. DURATION OF WARM-UP Prior to your more specific warm-up, a general warm-up should last for at least 7-10 mins. The more vigorous the exercise program or higher skills required in the workout, the longer the warm-up should be. WARM-UP CONSIDERATIONS Heart rate is a good indicator for judging the effectiveness of your warm-up. The heart rate should be no more than 10 beats above or below the low-end of your training heart rate range. A break of light sweat is also another good indicator of a sufficient warm-up. ...

Is Surya Namaskar Sun Salutation Good For Weight Loss
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Today we are going to have a look at the benefits of yoga asana – Surya Namaskar for weight loss. People around the world have been looking for the best exercise routine that can help them stay in shape. The simplest answer to this problem is something that has been around for thousands of years and has withstood the test of time. It has been recognized as one of the most wonderful and simple techniques for losing weight. It is ancient, powerful and something that has been practiced for over many centuries. Not only it helps in boosting the weight loss process, it also strengthens the body, improves blood circulation, the breathing and keeps the body limber and in shape. A perfect fitness coach for your body, absolutely free of cost – Surya Namaskar | Sun Salutation for Weight Loss So without any further delay, let’s explore the ways in which, this ancient yoga technique can help you to shed off those extra pounds. What is Surya Namaskar & how is it helpful for weight loss? “Surya Namaskar” is Sanskrit word which, means obeisance (Namaskar) to the Sun (Surya). It is a set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout. These asanas have a phenomenal impact on the waist, throat, chest, heart, stomach, intestine, and legs. In simpler words, Sun Salutation or Surya Namaskar is a complete body workout in itself. This yoga technique is also the base of power yoga which aims at achieving more health benefits in less time. Though the exercise can be performed any time during the day, but it is best done while the stomach is empty, before eating. It is a yogic exercise, which consists of 12 particular postures, one following another, in a fixed, cyclic order to ensure improvement and good health in one’s digestion, agility, rejuvenation, beauty and longevity. It will also help one lose weight and trim the waist. Surya Namaskar & Weight Loss To lose some weight with the help of Surya Namaskar, incorporate the following steps into your daily schedule and see quick results – 1. The first step is to learn how to do Surya Namaskar the right way. All the 12 asanas of surya namaskar, need to be performed with precision to see visible weight loss results! 2. You need to perform it every day at the same time to lose weight faster. If you would like to stay motivated throughout the exercise routine, try some soothing and gentle music. 3. You should perform the steps at a slow and steady pace. It would take around 12-15 days to perfect all the 12 poses. This will also allow you to build strength and get slim faster. 4. Once you have built enough strength, increase the number of rounds you do! For effective weight loss, you could practice surya namaskar for about 6 days a week and do a total of 12 rounds. 5. End your yoga session with 5 mins of stretching and relaxation poses like Shavasana (Corpse Pose). Surya Namaskar & Calories Studies have shown that if a person does 1 minute of Surya Namaskar he is likely to burn 3.79 calories. Also, the time taken to complete a round of Surya Namaskar exercise is around 3 mins 40 seconds. Therefore, it indicates that the calories burnt in 1 Surya Namaskar full round can be up to 13.91 calories. The further extension to the calculation of calories is that 1 pound of fat equals 3,500 calories. So, if you want to reduce a pound every week, on an average you are required to burn 300-400 calories. So using these values, the efforts required by an individual will bear the following results – 1. 18 mins > 250 calories 2. 25 mins > 350 calories 3. 40 mins > 500 calories and so on! Tips to remember a) Try to practice Surya Namaskar in the morning. b) Before you start, do warm up stretches, which will help you ease into the yoga routine and also prevent injury. c) You should be performing every move in a slow manner for better results. d) If you want quick results, do 6-7 sets on a daily basis. To sum up the discussion, Surya Namaskar is the mantra to lose weight and stay peaceful, healthy & fit. Yoga has been there since time immemorial, and nothing can be wiser than opting surya namaskar to reduce weight! So go get out of that bed and gift yourself a new body NOW! To Know More : Sign Up on Android or Iphone ...