Jane 

Women often shy away from lifting weights including weight machines for several reasons including: 1. being built too much like a man: this is physiologically not going to happen. three factors are necessary to build muscle: a. high-quality dietary protein in fairly large amounts b. correct resistance training c. testosterone and lots of it. while women typically have a testosterone level of around 80 mg/dl of blood, necessary in order to rebuild muscle tissue, a man will produce ten times that amount. that is the reason behind the larger frame and muscle mass of men, women couldn’t be built like a man even if that is their choice. 2. not realizing the necessity of weightlifting or resistance training 3. being unaware of how to do it correctly since the function of the muscular system is to move the bones to which they are attached, and men and women have the same bones, they have identical muscular systems. both sexes should exercise all of the muscles in order to: 1. have proportionately developed shapes 2. use glucose properly so as not to develop excess body fat deposits women though do tend to concern themselves with certain areas more than men. individual muscles can be developed by specific training of them as opposed to the loss of body fat that cannot be spot reduced. therefore, it is essential that the correct exercises are known and performed to target the exact areas desired. triceps: back of the upper arm has 3 different “heads” 1. medial or inside 2. lateral or outside 3. long head which is the top portion the function of this muscle is to extend the arm at the elbow joint. two exercises are needed to properly work this muscle with both involving extension of the arm. 1. the inside and outside head can be exercised by using a weight stack with a pulley at head level in front of you. the beginning position is with your arms bent at 90-degrees and elbows at your side, palms facing in while holding a bar or rope and straighten fully to 180-degrees and then return to the beginning position. it is important to extend fully and not move only part of the way. 2. the third head is rarely exercised correctly and yet is the one most connected to sagging upper arms. this head functions to begin the process of straightening the arm from a closed position, meaning your hand or fist is next to your shoulder, and then to open the arm towards the 90-degree position. lower the pulley to just above your knee, grasping the bar or rope while facing away from the pulley. your hands should be behind your head as if you are trying to touch your upper back, and then extend the hands upward. it is from this dramatically “closed” position that focuses on the “saggy upper arms” biceps: front of the upper arm standing curls: hold a bar in front of your body with your arms straight and your palms facing up. while keeping your elbows close to the body, curl to 90-degrees and the return to 180 degrees or straight. the important points are to start and finish straight and it necessary to only curl to the half-way point, not all the way to your shoulders. gluteal muscles: the muscles of the rear-end squats: squatting and then standing works the front of the thigh when standing up and the back of the thigh when going down. but to work the gluteal muscles, it is necessary to: 1. squat as low as possible, going all the way to the bottom while keeping your feet flat on the floor. it is from this lowest position which uses the largest of the gluteal muscles to begin the process of standing. this concept is similar to that of the triceps beginning their initial movement. 2. the upper body should be bent forward with the rear-end extended outwards to engage the gluteal muscles. straight-leg deadlift this exercise works the gluteal muscles and the hamstrings which are muscles on the back of the thigh. grasp a straight bar while standing straight up. while keeping your lower back flat, 1. bend at the waist until the bar reaches the middle of the shins 2. keep your knees as straight as possible especially as you stand up straight again. maintaining this position of your legs is essential to working these muscles. all exercises should be performed for 10 repetitions with a consistent controlled motion. two seconds spent performing the first part and two seconds performing the second part will yield the best results both for the muscles and the energy used to do so. it is this use of energy that will also aid in the loss of weight, in particular, body fat.

Women often shy away from lifting weights including weight machines for several reasons including:1. being built too much like a man: this is physiologically not going to happen. three factors are necessary to build muscle:a. high-quality dietary protein in fairly large amountsb. correct resistance trainingc. testosterone and lots of it. while women typically have a testosterone level of around 80 mg/dl of blood, necessary in order to rebuild muscle tissue, a man will produce ten times that amount. that is the reason behind the larger frame and muscle mass of men, women couldn’t be built like a man even if that is their choice.2. not realizing the necessity of weightlifting or resistance training3. being unaware of how to do it correctlysince the function of the muscular system is to move the bones to which they are attached, and men and women have the same bones, they have identical muscular systems. both sexes should exercise all of the muscles in order to:1. have proportionately developed shapes2. use glucose properly so as not to develop excess body fat depositswomen though do tend to concern themselves with certain areas more than men. individual muscles can be developed by specific training of them as opposed to the loss of body fat that cannot be spot reduced. therefore, it is essential that the correct exercises are known and performed to target the exact areas desired.triceps: back of the upper arm has 3 different “heads”1. medial or inside2. lateral or outside3. long head which is the top portionthe function of this muscle is to extend the arm at the elbow joint. two exercises are needed to properly work this muscle with both involving extension of the arm.1. the inside and outside head can be exercised by using a weight stack with a pulley at head level in front of you. the beginning position is with your arms bent at 90-degrees and elbows at your side, palms facing in while holding a bar or rope and straighten fully to 180-degrees and then return to the beginning position. it is important to extend fully and not move only part of the way.2. the third head is rarely exercised correctly and yet is the one most connected to sagging upper arms. this head functions to begin the process of straightening the arm from a closed position, meaning your hand or fist is next to your shoulder, and then to open the arm towards the 90-degree position.lower the pulley to just above your knee, grasping the bar or rope while facing away from the pulley. your hands should be behind your head as if you are trying to touch your upper back, and then extend the hands upward. it is from this dramatically “closed” position that focuses on the “saggy upper arms”biceps: front of the upper armstanding curls: hold a bar in front of your body with your arms straight and your palms facing up. while keeping your elbows close to the body, curl to 90-degrees and the return to 180 degrees or straight. the important points are to start and finish straight and it necessary to only curl to the half-way point, not all the way to your shoulders.gluteal muscles: the muscles of the rear-endsquats: squatting and then standing works the front of the thigh when standing up and the back of the thigh when going down. but to work the gluteal muscles, it is necessary to:1. squat as low as possible, going all the way to the bottom while keeping your feet flat on the floor. it is from this lowest position which uses the largest of the gluteal muscles to begin the process of standing. this concept is similar to that of the triceps beginning their initial movement.2. the upper body should be bent forward with the rear-end extended outwards to engage the gluteal muscles.straight-leg deadliftthis exercise works the gluteal muscles and the hamstrings which are muscles on the back of the thigh.grasp a straight bar while standing straight up. while keeping your lower back flat,1. bend at the waist until the bar reaches the middle of the shins2. keep your knees as straight as possible especially as you stand up straight again. maintaining this position of your legs is essential to working these muscles.all exercises should be performed for 10 repetitions with a consistent controlled motion. two seconds spent performing the first part and two seconds performing the second part will yield the best results both for the muscles and the energy used to do so. it is this use of energy that will also aid in the loss of weight, in particular, body fat.

Smoothies are a nutritional powerhouse, and are full of antioxidants, minerals, vitamins, proteins and also prove to be highly supportive for weight loss. just a few misguided inputs can convert your diet smoothies into a high calorie and sugar-laden dessert. to make sure that your blend is low in calories yet nutritious, ensure that you are not making the following mistakes – 1. say no to added sweeteners liquid inputs play an integral part in the preparation of a smoothie as they help in easier blending & mixing of all the ingredients. flavored yogurt, fruit juice, & sweetened milk are a popular choice for smoothies, but using it can load it with added sweeteners. so the key to a healthy smoothie is to avoid the extra sugar, and experiment with plain low-fat greek yogurt, light coconut water or unsweetened soy/almond milk. these ingredients not only make your smoothie rich and creamy, but also pack it with proteins. 2. go green adding kale is a good option to enrich the protein content & make your smoothie green, but don’t dive into it right away. if you start with a bitter green, you may be tempted to add too many sweeteners/sugar. start with adding some spinach as its flavors are easy to mask and then start branching out to kale or parsley for a more nutritious drink! 3. play with proteins proteins are needed to boost up the weight loss process as they sustain the food desires for unnecessary snacking. a small dose of peanut butter, a tablespoon of flax-seed or silken tofu is a healthy way of adding protein to a smoothie. 4. too much of a good thing sipping a creamy fruit smoothie is better than any junk food as fruits are full of fiber and nutrients but don’t forget that they aren’t void calories. fruits have natural sugars, which affects your body the same as any other kind of sugar. bananas and apples and any citrus has way too much sugar. if you are going to use fruit in your smoothies, you’re better off using strawberries, blueberries, raspberries, cantaloupe which are the lower sugar/carb fruits. also, a healthy smoothie can have green inputs like spinach, kale, tomatoes, carrot greens, chard, etc. you can also pair the fruit ingredients with a protein source such as nuts, milk, soy milk, yogurt, etc. 5. fiber is a must-have fiber is a kind of magical pill for weight watchers. it’s what keeps you filled you up for hours & curbs your appetite. for an effective contribution of fiber in your weight loss process, you must include at least 10gms of it in your smoothie. some of the ingredients, which can prove helpful include – berries, spinach, flax seeds, kale, avocado, kiwi, pear, beans, chia seeds. 6. an over-indulgence of anything can intoxicate if you’re having a smoothie as a meal replacement, it’s natural to think that you’ll need a larger portion. but the key to success here is to avoid overindulgence as even if you’re only adding more fruit, the calories and sugar can creep up quickly. to increase the satiety value of your drink try adding ingredients such as avocado and oats which are extremely high on fiber and proteins. 7. keep a check on them just because a food is high in nutrition doesn’t mean it’s low in calories. certain healthy foods such as yogurt, dates, nuts, butters, mangoes, fresh-pressed juices, oats, and even fruits like apples, pears, mangoes, & cherries, contain more than a hundred calories each. you should not shy away from these healthy ingredients but use them in moderation to keep you weight loss regime on track! 8. variation in flavors is important to keep you intact and enjoy your drink on a daily basis a variation in the preparation method and ingredients used can be really helpful. herbs, spices, and varied extracts can make a world of difference in the flavors of a smoothie. fresh grated ginger adds a warming touch while sriracha (red chili and garlic spiced sauce, served especially with vietnamese and thai food) brings a little heat. so, next time you make a smoothie keep these inputs/tips in mind to make a healthy and nutritious one and not a drink that is rich in unnecessary calories!

Eating frequently can help control your appetite, enhance your concentration and maintain or increase muscle mass. in order to lose weight, consider having your meals every two to three hours a day to keep your body’s energy level stable throughout the day. here’s more on eating frequently: controlled blood sugar levels when your blood sugar levels go down, cortisol levels increase resulting in cravings for sugar, increased belly fat, decreased immunity and hormonal imbalances. this can affect how you feel about food and cause feeling of pleasure and sleepiness following a large meal. although food should be enjoyed, you begin to reach for food more even when you’re not hungry, especially while you’re stressed or bored. increased metabolism eating three or two large meals a day can slow down your metabolism and push the body to store energy instead of using it to fuel your bodily functions. eating frequently convinces the body that it has to burn food to use it as energy. maintain muscle mass your body is constantly trying to avoid burning its stored fat to fuel. not eating frequently makes it even easier for the body to do so as it begins to use muscle protein for fuel. eating often will help prevent it from consuming muscle protein. how you should eat often: have breakfast every day your body is deprived of food while you sleep so it is extremely important that you have breakfast. your body is in a fasted state and is low in energy, therefore, it will use its glycogen and muscle protein for energy, not fat. having breakfast will not only prevent the body from using muscle protein, but it will give you a kick start to your day and help you avoid unhealthy foods. plan your meals having a meal every 2 to 3 hours of the day can sound a little tough but it can be made easy with a little planning. plan your meals a week ahead on a saturday and go grocery shopping on sunday. having frequent meals does not mean you have 4-6 large meals per day. it means you divide the three meals you normally have to 6. for example, you can have oatmeal for breakfast, an apple, green smoothie or carrots for snack, a salad or sandwich for lunch, nuts or a shake for your next snack, dinner and then a final snack meal which can be a small snack or smoothie. some good examples of snacks include: 1. greek yogurt greek yogurt is packed with protein and contains probiotics which keep your gut healthy. add in some berries or a sliced mango to add flavor. 2. walnuts walnuts are rich in omega 3 fatty acids and antioxidants which aid in weight loss and improve mood. you can keep a bag of walnuts with you in your bag, purse or office drawer and have a handful when you’re hungry. walnuts can be paired with a small piece of low-fat cheese or if you want more, you can add them to your breakfast oatmeal or lunch salad. 3. apples apples consist of pectin and fiber which control your appetite. you can have it with your favorite nut butter to add in that omega 3 kick. 4. tea tea, such as green tea, black tea or white tea is a great snack and it can aid in weight loss too. tea is rich in antioxidants and according to many studies tea, particularly green and white tea can improve metabolism and help burn more fat.

Do you drink soda drinks? how often do you drink it? an average american drinks around 56 gallons of soda in a year. the innocent can of a soda drink contains 10 tsp of sugar and 160 empty calories. soft drinks are a multi-billion dollar product in united states and with the increasing demand of the soda drinks it becomes really important to evaluate how they can influence a person’s health. with a little research we found that apart from hidden sugar and unnecessary calories there are some more serious reasons why you should quit drinking coca-cola and soda drinks now: 1) it’s not surprising that soda drinks are rich in sugar which results in weight gain, but studies have shown that people who drank soda drinks had a 70% increase in their waist circumference as compared to those who didn’t drink it! along with this, people who drank more than two sodas per day saw a 500% waist expansion! another study which was conducted on mice highlighted that it was the presence of aspartame, which resulted in raising the blood glucose levels ultimately resulting in weight gain! 2) aerated drinks contain high levels of phosphoric acid which disturbs the body’s ability to absorb calcium resulting in osteoporosis, cavities and bone softening. not only this, phosphoric acid also leads to a poor digestion process and blocks the nutrient absorption. 3) all colas contain phosphates, or phosphoric acid, that gives aerated drinks their tangy flavor and improves their shelf life. phosphoric acid is responsible for heart and kidney problems, muscle loss, osteoporosis, and also triggers aging. faseb journal published a study in a 2010 issue which stated that the excessive phosphate levels found in sodas caused lab rats to die five weeks earlier than the rats whose diets had more normal phosphate levels. 4) nonprofit center for science in the public interest petitioned the food and drug administration to ban the use of artificial caramel color in making of coke, pepsi, and other colas brown. the main reason to do so is the presence of 2-methylimidazole and 4-methylimidazole, which has been responsible to cause cancer in animals. according to california’s strict proposition just 16 micrograms per person per day of 4-methylimidazole is enough to pose a cancer threat, and most popular brown colas, contain 200 micrograms per 20-ounce bottle. 5) the water used for the production of soda and aerated is simply a tap water, which is likely to contain chemicals like chlorine, fluoride and traces of heavy metals. 6) it is found that most of the aerated drinks are high in caffeine content, which has been the main cause for many types of cancers, breast lumps, high blood pressure. etc. along with this, the high sugar sodium and caffeine present in these drinks dehydrates the body and over a long period of time can cause chronic dehydration. 7) the cans in which sodas are sold are lined with an epoxy resin called bisphenol a (bpa), which is known to interfere the normal functioning of hormones. this can result in everything from infertility to obesity and diabetes and some forms of reproductive cancers. 8) one of the main ingredient used in the production of aerated drinks is derived from corn. 88% of the corn grown in u.s. is developed genetically to resist toxic pesticides or engineered to create pesticides within the plant itself. there are no studies and results which can prove or disprove the impact of these crops oh humans. scientists have found that, in animals, gmos (genetically modified crops) is responsible for digestive tract damage, accelerated aging, and even infertility. apart from this a study in france, found that rats that were fed gmo corn for their entire two-year lifespan developed mammary tumors and died earlier than rats that ate non-gmo corn. 9) sodas and aerated drinks are also a major cause for dental problems. regular intake of soda causes plaque to build up on the teeth, which can further lead to cavities and gum diseases. 10) soda drinks have no nutritional content at all. not only that there are many dangerous and harmful effects of drinking soda, but there is not a single positive benefit to outweigh them. soda is an unnatural substance that only harms the body.

Coconut sugar also known coco sap sugar or coconut palm sugar, is not produced from coconuts. it is a product of the coconut tree, or more specifically the sap obtained from coconut tree’s flower buds. coconut sugar is prepared by boiling and dehydrating the sap of coconut palm. the granules are brownish and larger in comparison to the standard table sugar. the question which generally arises in the minds of weight watchers is that whether this type of sugar is actually healthier in comparison to its alternatives or is it just another pretty name for a sweetener? the answer is very clear that coconut sugar offers the same amount of carbohydrates and calories as the standard table sugar (about 15 calories and 4 gms of carbohydrate per tsp), but the added benefits of coconut sugar are responsible to make it a hot commodity in the health food world. some of the major benefits of coconut sugar which differentiate it from regular table sugar are stated as under- 1. coconut sugar isn’t a nutritional superfood, but it does offer a good amount of vitamins and minerals than white table sugar. it contains trace amounts of vitamin c, potassium, phosphorous, magnesium, calcium, zinc, iron and copper. along with this, coconut sugar also provides small amounts of phytonutrients, such as polyphenols, flavonoids and anthocyanidin, and antioxidants. apart from this, it also contains vitamin b inositol, often used as a mood booster. 2. it contains very less amount of fructose, which is a type of sugar human body converts to fat quickly. only your liver can break down fructose, and one of the results of this breakdown is triglyceride, which is again a form of fat. additional consumption of fructose must be avoided for better health. coconut sugar has 45% fructose which is very less in comparison to other sweeteners. 3. the main role of glycemic index is to measure the effect of carbohydrates on blood sugar levels. foods that have high glycemic index result in a spike in blood sugar level which is the main cause of sugar rush and subsequent crash. not only this, the fast spikes also result in soared insulin levels that ultimately have some serious consequences for diabetics. coconut sugar ranks just 35 on this index while regular table sugar ranks between 60 and 75. 4.coconut sugar has 78% of actual sugar while nutrients, antioxidants, and minerals constitute the remaining 22% which makes it a better alternative in comparison to regular table sugar which is 100% sugar! 5. regular table sugar and high fructose corn syrup don’t contain any vital nutrients and, therefore, are a source of “empty” calories. coconut sugar owing to its source of origin does retain quite a bit of the nutrients like iron, zinc, calcium and potassium, along with some short chain fatty acids, polyphenols and antioxidants that also provide additional health benefits. 6. in 2014, the united nations’ food and agriculture organization classified coconut palm sugar as the most sustainable sweetener in the world. it’s source of origin, i.e. coconut tree use minimal amounts of water, especially compared to sugar cane production. it has no artificial ingredients and is not chemically altered in any way, which makes this product environment-friendly. overall this discussion can be summed up by highlighting that there isn’t much difference between white table sugar and coconut sugar in terms of calories, but the nutritional content and other associated benefits definitely make it a better choice.

The avocado (persea americana) is a tree native to mexico and central america. it is one of the staple ingredients in diets around the world. it is an essential ingredient in sinful and rich dip for chips, salads, and sweets. it is a nutritious food that provides essential nutrients like fats, fiber, potassium, magnesium, copper, and manganese, as well as most of the b vitamins and vitamins c, e and k. it is a boon for everyone: vegan, vegetarians, and anyone who enjoys fresh, tasty foods. along with this, it is of great help to the weight watchers too as it boosts the weight loss process. with its proven health benefits like – lowering cholesterol, quelling hunger pangs and reducing the belly fat, the avocado is arguably a perfect dietary option for weight watchers. here are major reasons why: 1. kills your hunger nutrition journal in its study highlighted that people who ate fresh avocado for lunch had 40% reduced desire to eat for hours afterward. the freshly made guacamole (avocado-based dip) is the best hunger killer known to man till date. with only 60 calories, guacamole provides a high level of satiety value and keeps you away from food & unnecessary calories for hours. just keep in mind that you make guacamole at home as many of the ones that are available in jars at stores are made without the real fruit! 2. low calories american journal of clinical nutrition compared the effects of a three-week diet high in palmitic acid (saturated fat) to an equi-caloric diet high in oleic acid (monounsaturated fats) to evaluate their impact. the result of the study highlighted that physical activity of people following high oleic acid diet was 13.5% higher as compared to the palmitic acid diet. this clearly means that eating this wonder fruit can provide you the same energy boost which you get from man-made pre-workout supplements. this makes you reduce the calorie consumption and get that extra boost naturally without any concern for the side effects. 3. regulate sugar metabolism & insulin sensitivity diabetes care in one of its study found that men and women whose vitamin k intake was among the highest, i.e. 25% of subjects showed a 19% lower risk of developing diabetes over the course of 10 years as compared to people who have low vitamin k intake. an avocado provides nearly 20 vitamins, minerals and phytonutrients essential for healthy weight management, including 14g of satiating fiber and 66% (60 mg) of your daily need for vitamin k. 4. complete body fuel nutrition journal in one of its study found that eating a half sized avocado daily contributes in improving the overall diet quality and also reduces the risk of metabolic syndrome by 50%. along with this, it further expands that an avocado eater has a lower body mass index and smaller waist circumference. this makes it very clear that this wonder fruit opens the best gateway to a better, leaner and healthier lifestyle for all individuals. 5. rich in antioxidants antioxidants from fruits and vegetables help in neutralizing the impact of free radicals (destructive rogue oxygen molecules which are natural byproducts of metabolism) in our body. as highlighted earlier, avocados are rich in monounsaturated fats and a study in mexico has highlighted that these avocados help in effectively handling the impact of these free radicals and boost up the working of metabolism. 6. targets your belly researchers are of a viewpoint that if you replace the basic vegetable cooking and finishing oils for varieties like avocado oil that are rich in monounsaturated and oleic fatty acids can majorly contribute in reducing the abdominal fat, which ultimately also lowers the risk for metabolic syndrome. penn state in one of its study found out that people who consume about 3 tbsp of monounsaturated fats on a daily basis for a month lowered their belly fat by 1.6% compared to those who consumed a flax/safflower oil. 7. keeps cholesterol at bay as a result of some studies that have been conducted, researchers have opted avocado the best natural fruit available to not only keep doctors away but also keep cholesterol and the related problems at bay! the studies have attributed the level of monounsaturated fat content available in avocado to play an important part in lowering elevated cholesterol — a factor in insulin resistance, excess weight, and obesity. 8. nutritional info in 1 small californian avocado, there are about 227 calories, 2.7g of protein, 21 g of fats and 11.8g of carbs. the major content of carbohydrates is in the form of fiber, i.e. around 9.2g which is a great contribution to daily fiber intake. along with this, in the fats there are only 2.9g saturated fat and the rest is healthy monounsaturated input. also the avocados from florida are larger in size and hence have more calories- 365 calories and 30.5g of fat so, don’t forget to make this wonder fruit an essential element for a healthier & happier day and also use it as a key to boost your weight loss efforts.

Guess which fitness equipment could you purchase for less than $10, that can easily fit in small space and can be used by everyone from young to adults??? the answer is simple: it is skipping rope! it is obvious that every one of us has or at least tried jumping a skipping rope in the past. it is a very significant cardio exercise that helps to boost up your heart rate and by doing so contributes in burning large amount of calories in a short span. how to do skipping the right way? if you are well versed with the right method of skipping it is great, but just in case you are a little confused then follow this simple method: the basic way to do skipping is to keep your feet together with your elbows close at your sides. hold the rope behind you with the middle touching the floor just behind your heels. swing the rope and jump a few inches off the ground as the rope swings around to your front. move your wrists and forearms, not your shoulders. it is a little difficult to coordinate your body with the rope as you need to assure that the rope hits the floor when your feet/body is in the air, but that is main key of doing this exercise effectively! how much calories does it burn? the answer to this question is: as much you want! this is because the number of calories you burn from skipping is variable as it depends on your body weight and the level of intensity. for example: if you are an extremely overweight, you need more energy to jump up so you burn more calories than a lighter person, but even if you are a light person you can burn more energy too if the intensity is on a higher level. on a generic basis, skipping when done properly would help burn at least 600 calories in 30 mins and is actually great for your heart since it really pumps up the heart rate much faster than any other type of cardio. benefits of skipping some of the major benefits of including skipping in your weight loss regime are highlighted as under: a) it is a high-intensity interval training workout, which makes it one of the best cardio exercise. skipping burns more calories in comparison to running. to make the difference more clear: the effort it takes to jump rope for 10 minutes is the equivalent of running a mile in 8 mins! along with this, british rope skipping association has explicated that 10 mins of skipping can have the same health benefits as a 45-minute run. b) skipping is a no equipment form of exercise. all the equipment that the skipping exercise requires is a jumping rope, which can fit into your purse or handbags and is travel-friendly. so, you won’t have to miss your workout, all you need is a rope and an open area to burn calories. c) jumping rope blasts the calves, tones your arms and shapes the abs. studies show that skipping exercises put lesser pressure and is less shocking for the joints than running. it is a low impact exercise than running and, therefore, a better option. those who regularly jump rope gain more stamina, agility, better posture, balance, quicker reflexes, and much higher levels of overall coordination! d) skipping can be done by anybody and everybody, from beginners to advanced level. e) skipping is a perfect exercise to improve your flexibility and it also aids your coordination and balance skills! f) skipping also helps to keep the problem of osteoporosis at bay as it is a weight-bearing exercise which plays an active role in improving the body density! conclusion thus, the highlighted information is quite motivating for you to include skipping in your weight loss regime to speed up the process and reach your desired goals faster!

Guess which fitness equipment could you purchase for less than $10, that can easily fit in small space and can be used by everyone from young to adults??? the answer is simple: it is skipping rope! it is obvious that every one of us has or at least tried jumping a skipping rope in the past. it is a very significant cardio exercise that helps to boost up your heart rate and by doing so contributes in burning large amount of calories in a short span.how to do skipping the right way?if you are well versed with the right method of skipping it is great, but just in case you are a little confused then follow this simple method:the basic way to do skipping is to keep your feet together with your elbows close at your sides. hold the rope behind you with the middle touching the floor just behind your heels. swing the rope and jump a few inches off the ground as the rope swings around to your front. move your wrists and forearms, not your shoulders. it is a little difficult to coordinate your body with the rope as you need to assure that the rope hits the floor when your feet/body is in the air, but that is main key of doing this exercise effectively!how much calories does it burn?the answer to this question is: as much you want! this is because the number of calories you burn from skipping is variable as it depends on your body weight and the level of intensity. for example: if you are an extremely overweight, you need more energy to jump up so you burn more calories than a lighter person, but even if you are a light person you can burn more energy too if the intensity is on a higher level. on a generic basis, skipping when done properly would help burn at least 600 calories in 30 mins and is actually great for your heart since it really pumps up the heart rate much faster than any other type of cardio.benefits of skippingsome of the major benefits of including skipping in your weight loss regime are highlighted as under:a) it is a high-intensity interval training workout, which makes it one of the best cardio exercise. skipping burns more calories in comparison to running. to make the difference more clear: the effort it takes to jump rope for 10 minutes is the equivalent of running a mile in 8 mins! along with this, british rope skipping association has explicated that 10 mins of skipping can have the same health benefits as a 45-minute run.b) skipping is a no equipment form of exercise. all the equipment that the skipping exercise requires is a jumping rope, which can fit into your purse or handbags and is travel-friendly. so, you won’t have to miss your workout, all you need is a rope and an open area to burn calories.c) jumping rope blasts the calves, tones your arms and shapes the abs. studies show that skipping exercises put lesser pressure and is less shocking for the joints than running. it is a low impact exercise than running and, therefore, a better option. those who regularly jump rope gain more stamina, agility, better posture, balance, quicker reflexes, and much higher levels of overall coordination!d) skipping can be done by anybody and everybody, from beginners to advanced level.e) skipping is a perfect exercise to improve your flexibility and it also aids your coordination and balance skills!f) skipping also helps to keep the problem of osteoporosis at bay as it is a weight-bearing exercise which plays an active role in improving the body density!conclusionthus, the highlighted information is quite motivating for you to include skipping in your weight loss regime to speed up the process and reach your desired goals faster!

In our busy, overscheduled lives, stress is an everyday issue that affects our mood, positivity and our body too. common triggers of stress include finances, work and relationships, which blur our focus on weight loss and exercise. however, your focus isn’t the only thing that’s affected. research shows that stress affects the body in a much deeper way, which further prevents you from keeping those extra pounds off. here’s how: your body’s natural response stress triggers the body’s adrenal response, called the fight or flight response. this causes the activation of the glycogen stored in the liver and muscle and pushes the body to store more fat for energy. one study conducted by the university of new mexico in 2005 showed that this stress response leads to increased fat storage, loss of muscle mass and an individual’s impulse to eat more than he or she should. cortisol release cortisol is a stress hormone which inhibits weight loss. prolonged stress stimulates the body to release more cortisol in the blood stream which slows metabolism and causes loss of muscle mass. in addition, cortisol also causes the unwanted storage of fat, especially in the abdominal region. the national endocrine and metabolic diseases information service states that other possible signs of high cortisol levels are fatigue, high blood pressure and high blood glucose levels. metabolic syndrome an article published in the british medical journal in 2006 showed that employees with chronic work stress are twice more likely at risk of metabolic syndrome than those who don’t have work stress. metabolic syndrome increases a person’s risk of type 2 diabetes and stroke. since it is linked to stress, it may be a risk factor of heart disease as well. emotional eating or increased appetite emotional eating is a common problem among most young children, teenagers and adults. stressful situations trigger the release of cortisol and adrenaline. the high cortisol levels in the blood increase your appetite and lead to sugar cravings. how to prevent stress beating stress can seem near to impossible but you can reduce it by practicing a few life-improving techniques every day. first identify what’s causing stress in your life and try to overcome it. next take 5-10 minutes of your day to meditate and breathe deeply – preferably before you start your day or work. other calming methods are yoga, tai chi, massage, exercise, dance, music and aromatherapy.

Did you know that certain spices could actually help you lose weight? if you’re trying to shed off those extra pounds you might want to ditch the salads and start indulging into curries. studies have shown that the spices used in indian and asian food can help suppress appetite, speed up the metabolic rate, and even stop fat cells from reappearing. here’s the list of magical spices that you should add to your pantry to fasten up your weight loss process:- 1. ginger ginger helps to boost up the metabolism levels and lowers the appetite. it also helps in better digestion which is a key to faster weight loss. along with this, it has the same thermogenic effects as capsaicin because it has warming effects in the body, which all adds up to more fat-burning activity. 2. turmeric the yellow spice which is made from a root, turmeric is what gives the curry a deep yellow hue. turmeric proves to be really helpful in weight loss process as it shoots up the metabolism levels. not only this, it also helps in preventing the weight gain after the initial loss as it prevents the re-growth of fat cells. 3. garlic garlic has immense number of health benefits and in context of weight loss it proves useful as it is a powerful detoxifier, boosts your metabolism, eliminates fat from the cells and regulates the ups and downs in your blood sugar levels! 4. cinnamon a study conducted by archives of biochemistry and biophysics on animals showed that the use of cinnamon reduced the accumulation of belly fat. not only this, various studies explicated in american journal of clinical nutrition highlighted that using cinnamon while cooking starchy meal may help stabilize blood sugar and ward off insulin spikes.cinnamon basically consists of powerful antioxidants called polyphenols that are proven to alter body composition and improve insulin sensitivity. 5. cardamom they are rich in digestive qualities and also help in burning fat. the green scented pods are considered helpful in digestion as they reduce flatulence and general digestive discomfort. 6. mustard/ mustard seeds a british study that was conducted to evaluate the role of mustard seeds in weight loss highlighted that the use of these seeds helped in increasing the metabolic rate of participants by 25%. though mustard is high in fat which is usually bad for weight loss; the good side is that it induces the feeling of fullness and curbs appetite for hours. mustard is also high in dietary fiber which helps in digestion and helps you feel fuller for longer periods of time. 7. pepper it is one of the most common spice which is used for cooking. the main component that is responsible for the flavors of this spice is piperine, which apparently stimulates the central nervous system. this composite working of pepper is one which is responsible for its metabolism-boosting properties! 8. cumin another curry staple, cumin is also likely to boost up the weight loss process. research has highlighted that the people who use cumin in their diets lost 3 times the body fat in comparison to those who didn’t. along with this, a study has highlighted that it increases metabolism, especially when used in curry spice blends. lack of iron is also a common reason for the lower level of energy and fatigue, as cumin has high iron content it helps you in exercising more and thus boost up the weight loss process! 9. chili pepper (cayenne) a study conducted in england explicated that people who consumed a tsp of red or cayenne pepper with each meal had 25% increase in their metabolism levels. capsaicin, is a substance found in peppers which not only gives them their flavor, but also helps in fighting weight gain and obesity as it decreases calorie intake and lowers blood fat levels. the spicy nature of cayenne is sometimes attributed to its ability to help people lose weight as people tend to eat less (fewer calories) and drink more! so, use these amazing spices to not only make your favorite foods and dishes tasty but also fasten up the weight loss process!

Everybody knows that 60% of the human body is made up of water. your body is a complex system and if it lacks or gets too much of something, this system can actually breakdown. the imbalance can manifest itself in the form of water retention. water retention is a big road block for weight conscious people as it hinders their long-term goals. in the vast majority of cases, you can get rid of water retention by making a few lifestyle changes, which isn’t always easy, but it is within your power. check the following tips to get rid of unwanted water retention in your body:- 1. avoid too much salt kidneys are responsible for balancing the amount of sodium and water in the human body. if the sodium levels are high then the kidneys hold on the extra water to dilute it. if you regularly intake high amounts of salt it eventually results in water retention and high blood pressure. if you want to get rid of water retention the key is to stay away from products that are high in salt content like – processed foods, canned foods, processed meat, and frozen foods. the ideal intake of sodium in a day should be less than 1500 mg! 2. drink plenty of water it may seem contradictory, but increased intake of water is a sure shot way to cure water retention in the body. when your body is well hydrated it is less likely to hold on the excess water in an attempt to maintain sodium balance. the best way to calculate the ideal water amount you should have is to drink half your weight in ounces each day. like if your weight is 140 pounds, you should drink 70 oz of water per day. 3. sweat it out sweating is a mechanism adopted by the body to regulate its temperature. if you are sweating it automatically indicates high metabolism levels and its efficient working. along with this, it is worth noticing that water retention is not only related to water but also the sodium that is trapped under the skin. initially when you start sweating it tastes like salt but after a while it tastes like regular water. this simply indicates that you have sweat out most of the sodium that was being retained underneath your skin. once again when sweating be sure to have handy water as you not only sweat water and sodium but some essential vitamins also! 4. eating healthy and balanced diet water retention basically indicates that either your body is getting too much or too little of what it deserves. a healthy balanced diet mainly consists of fruits and vegetables, whole grains, lean meats, etc. potassium-rich foods like banana, berries, watermelon and spinach also play a key role in effectively managing the fluid levels in the body. along with this, foods full of fiber like whole grains, greens, seeds, and fruits can also aid in reducing water retention. further the high calcium products like milk, yogurt, buttermilk etc. also play an influential role in handling the water retention in problem. aim to take in 1200-1350 mg of calcium, per day, to cure water retention. 5. sip on the herbal tea many herbs are slightly diuretic. parsley is the best known one. take two teaspoons of dried leaves for each cup of boiling water and seep for ten minutes. drink three cups a day. 6. avoid caffeinated drinks and alcohol if you want to get rid of water retention stay away from caffeinated drinks and alcohol. drinking lots of alcohol or too many caffeinated drinks may lead to dehydration and cause fluid retention. if you follow the guidelines above, you will not only get rid of water retention, but you will also be able to lose weight faster, become a much healthier person, and get resistant to the plethora of other maladies that spring forth from the imbalance of unhealthy lifestyles!a