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Category Archives: Health and Fitness

Bodyweight Exercises Anywhere

Burpee

Set: 3 Repetitions: 12

Burpee is an exercise that most of the people hate and that’s because they work so well. So, what team are you on? Love burpee team or hate burpee team? Decide for yourself if you’re not sure yet. Begin with a standing position, squat down, place the hands in front of you and kick back the legs behind you into a push-up position. Then quickly bring them forward in order to land in a squat position, jump up and repeat.

Full body workout

Inchworm

Set: 3 Repetitions: 20

In order to do this full body exercise, stand tall with the legs straight. Drop your hands to the floor, keeping the legs straight. Now, slowly begin to lower the body towards the floor and then walk forward with the help of the hands until one gets into a push-up position. Hold the position for a second or two and then start taking tiny steps back using the hands to get back to initial position.

Mountain climber

Set: 3 Repetitions: 20

Start by getting into a push-up position. Bring the left knee forward directly under the chest, keeping the right leg straight. Keep your core tight and hands firmly on the ground. Take your left leg back and extend it behind the body. Now, repeat the same step with the right leg as well.

Bodyweight workout

Push up

Set: 3 Repetitions: 12

Push-ups are tough; No doubt about it, but the truth is that no bodyweight workout routine is complete without it. To get into a classic push-up position, place your hands in front of your shoulder width apart and the legs behind you fully extended. Bend your elbows close to the body until your chest touches the floor and then quickly push back up so, you can return to the starting position.

Pull up

Set: 3 Repetitions: 12

Most people find pull-ups to be way too more difficult than the chin-ups due to the reduced involvement of the biceps. Therefore, head out to a playground to do your pull-ups. Just grab the bar, raise your feet off the floor by bending the knees and pull yourself all the way up until the chin passes the bar. Lower yourself back to the initial position and repeat.

Reverse crunch

Set: 3 Repetitions: 15

Lie flat on the ground with your hips flexed at 90 degrees and the knees bent. The right way to do it is to pull your knees towards your head, lifting your buttocks off the ground. If done correctly, this variation of the exercise recruits more of the lower abs and obliques than the regular crunches.

Plank

Set: 3 Time: 30 seconds+

A plank is not just only a core exercise. It’s the one, that makes every single muscle in the body work. To reap the benefits of this exercise lie down with your forearms on the floor, keeping the hands clasped and legs extended behind you. Rise up supporting your weight on the forearms and the toes. Make sure to keep your body in a straight line from head to toe. Hold this position for 30-60 seconds or as long as you can.

Glute bridge

Set: 3 Repetitions: 15

Lie on back with your knees bent at a 90-degree and hands by your side. Use your glutes to lift your hips as high as possible, pushing through your heels. Pause at the top for as long as possible, then slowly return to the starting position and repeat.

Static lunge

Set: 3 Repetitions: 15

Stand with your hands on the hips. Take a long stride forward and lower the body until the knee of the opposite leg is close to the floor, but not touching it. Hold the position for just a second and then push yourself back up into the starting position. Now, repeat all the steps with the opposite leg too.

Exercise with Family and Have Fun

Competing in activity-based video games. Technology is not all bad. In this instance, you can make it work for the whole family. Gaming consoles now incorporate technology that is able to track the movement of players. These games can either involve dancing, adventures, or virtual sports (i.e. tennis). There is even a game that encourages the destruction of random fruit thrown into the virtual air. The player’s hands become virtual swords that slice through said fruits. These games are not only fun to play but also encourage friendly competition. Trust me when I say that it works up quite the sweat.

Walking or riding to the local park or school. This is a no brainer. This is the lowest hanging fruit for getting the family to exercise together. Incorporate scooters, skateboards, and rollerblades if you have them. Just not the electric variety.

Pre- or post-dinner walks. Even if just a brisk walk around the neighborhood before or after the family meal. Anything to wake-up an otherwise sluggish metabolism and get the blood going.

Benefits On An Active Family Lifestyle
Scheduling a regular family exercise into the week is awesome for two reasons,

It allows the family to spend more quality time together. And,

Creates a positive association between health and exercise.

Sustain Body Fitness

When you do exercise, try to focus more on balancing your body. If you are not very confident with how you appear to other people, then you really need to repeat a number of aerobic activities to develop a flat abdomen, and to build strong muscles and bones. With repetitive exercises, you will notice a change in your body shape – a change for the better.

If you can come up with a good system of exercise, your resting and training time will definitely be balanced. Your body knows when it is burning calories and exercising regularly helps you build up muscles even when you are at rest. It is not good for the body to be over-exercised. It does not allow your muscles to recover and rebuild.

Another recommendation by experts is to engage your body in an exercise that involves weights. The proper means of getting your potential to its maximum level is by lifting heavy weights in a given period. There should also be proper guidance during the activity in order to have less risk and to avoid failure and accidents.

You should adapt to changes. We call it variety. The technical term for that is “periodization.” In other words, do not stick to the same activity repeatedly. It is nice to make some changes to the physical and mental activities that you indulge in.

Getting in Shape After 40

Getting in shape after 40 should not only become a personal goal but should be part of one’s mind training. But what do we really mean by “getting in shape?” Well, basically it means maintaining good mental and physical health and staying body fit: fit to work, fit to walk and brisk-walk, fit to run, and fit to do exercises appropriate to the level of a 40-year old. This includes a healthy sexual regimen.

At this age, aside from losing a certain percentage of muscle mass, neurological fluctuations in the brain could lead to a decrease in HGH, the ability to synthesize protein and changes in reflexes and coordination. For these reasons getting in shape after 40 may be a bit more demanding mentally, emotionally and physically.

But if one has been doing regular workouts at age 20 and continues to do so at 30, the likelihood that the use of a fitness center with cardio equipment and other fitness machines like the motorized treadmill or gym bikes and shoulder press could still be done at age 40. It should be advisable though to consult a physician before using the fitness center.

To optimize one’s fitness program, some fitness practitioners suggest finding and doing smart ways of regular physical exercise rather that doing more exercises than usual. Getting in shape after 40 is a need and should not be taken for granted.

Obesity, which seems to be tendency for people at this higher age level should be avoided to prevent medical complications like diabetes and hypertension from hindering the regular fitness process. People whose work is based entirely at the office sitting down are at risk of becoming overweight with flabby bellies.

But even among office workers, they can still do regular exercises using their chairs and tables, simply moving within their office spaces, or going up and down the stairs. Some fitness experts recommend the use of body exercise contraptions or aids like the foam roller for women. Some recommend regular, frequent “light exercises” just to keep the blood circulating most of the time.

Light exercises without the use of gym equipment focusing on the neck, shoulders, wrists, belly, knees and ankles can be beneficial for people who need to do less intense workouts and whose ages are in the 40, 50 and 60 age levels.

Getting in shape after 40 should be made as a personal life philosophy and physique policy of everyone who still has the mental and physical capacity to stay fit. Coupled with this is the development of a personal sensitivity to eating the right kinds of foods, a balanced diet of fruits, vegetables, fish, meat and eggs with less sugar and salt, or whatever your medical doctor or fitness advisor may require.

The physical body under the direction of the mind can still attain relatively spectacular physical performance at a number of levels comparable to young ages. Not only would most 50-year olds want to look young, they need to feel younger and move younger, therefore the need for getting in shape after 40.

Killer Six-Pack

Try the plank crunch.

The plank position begins with your forearms on the ground and your body straight as in the push-up position. Start with your right knee and bring it forward towards your right elbow, then return to the plank position. Repeat this process with your left knee. This is one ab exercises that will target your whole core; which other ab exercises can not do.

Add bicycle crunches to your workout.

Put your hands behind your head, lie on your back with your legs raised and bent at a 90° angle. Bring your right elbow towards your left knee then your left elbow towards your right knee. Like traditional crunches, these should be done slowly and deliberately to get the best result.

Get cross-crunching, too.

Lie on your back with legs and arms diagonally out so that your body forms an “X.” Keep your arms and legs straight, and bring your right hand towards your left foot, then your left hand towards your right foot, being sure to lift your head, neck, and shoulders off the ground. This exercise will target your lower abs, making sure that your abs get a well-balanced total workout.

About Total Body Fitness

# Feel Good. Exercise makes you feel good, both physically and mentally. It gives you a psychological lift and strengthens your sense of accomplishment. The discipline associated with exercise also makes you feel good about yourself: “I feel good that I walked today,” or “When I run, I feel I have control over one area of my life.”

# Look Good. Regular exercise plays an important role in helping to reduce body fat and weight and to develop muscle. Fitness can give you a better-looking, better-proportioned body: a flatter abdomen, firmer thighs, and slimmer hips.

# Feel Younger. Increasing your activity level can reverse or slow the changes that many people think are simply the unavoidable results of aging. In reality, lack of exercise usually reduces flexibility, strength, blood vessel elasticity, and lung functions; slows reaction time and metabolism; and increases body fat between ages 30 and 60.

# Build A Stronger Heart. Regular exercise may help reduce or modify some of the risk factors associated with heart disease, such as high cholesterol levels, elevated blood pressure, obesity, and stress. A three-year study at the University of Toronto showed that people who exercised regularly after a heart attack had less than a 5 per cent chance of having a second attack, while those who were sedentary had 22 per cent chance.

Physical fitness has two extremes: the well-conditioned person at one end and the completely inactive individual at the other. To be well-conditioned, you need to work on the four components of physical fitness: Body Composition, Cardiovascular Fitness, Muscle Fitness, and Flexibility.

# Body Composition: Body composition is the ratio between body fat and muscle. Too much fat and not enough muscle may increase your risk of heart disease, diabetes, gout, and arthritis and back problems.

# Cardiovascular Fitness: Cardiovascular fitness is the ability of the heart, blood, and blood vessels to transport oxygen to your muscles. A strong, efficient heart is important for stamina and may lower your risk of heart disease.

# Muscle Fitness: Muscle fitness is the strength, endurance and shape of your muscles. Good muscle fitness helps you maintain good posture; avoid lower back pain; and lift, carry, push, and press any objects. Regular exercise keeps your muscles well developed – an important ingredient in proper body composition. Calisthenic and weight-training exercises improve your muscle fitness. Aerobic exercises also can improve muscle fitness, although to a lesser extent.

# Flexibility: Flexibility is the range of motion possible at the joints of your body. Good flexibility helps you avoid lower back pain, plus joint, neck, shoulder, arm and leg injuries. Calisthenics, stretching exercises and yoga can help maintain or improve flexibility or suppleness.

GETTING OFF TO A GOOD START

Before you begin an exercise programme, discuss what you plan to do with your physician. Most physicians will adjust the programme according to your needs and health status.

Evaluate your physical fitness level before you start a fitness programme. Ask yourself the following questions for the evaluation:

CARDIOVASCULAR FITNESS

Q #1: Do you exert yourself enough to work up a sweat for 20 minutes or more, three to four times a week?

Q #2: Are you physically active on the job? That is, does your work require you to move for at least 40 minutes non-stop, do vigorous physical activity, lift heavy objects?

BODY COMPOSITION

Q #3: Is your weight appropriate to standard height/weight charts?

Q #4: Are you satisfied with your body’s muscle tone and the way your body looks?

MUSCLE FITNESS

Q #5: Have you been free of lower back pain (backache) during the past 6 months?

Q #6: Have your waistline expanded less than one inch since age 18 (women) or 21 (men)?

FLEXIBILITY

Q #7: Can you easily touch your toes without bending your knees?

Q #8: Are you currently free from aches, pains or stiffness in joints such as neck, shoulders, lower back, hips, and knees?

In addition to your medical and fitness status, consider your weight and body type when starting a fitness programme.

BODY TYPES

Heavy: Substantial amount of fat with poor muscle development – usually very inactive.

Heavy Muscular: Substantial amount of fat with fair to good muscle development – usually formerly or occasionally active.

Thin: Very lean and very little muscle development – usually very inactive.

Now check the list below for guidelines on the best exercises for particular body types. But remember that there are always exceptions: some aerobic dancers are heavy and muscular, and some swimmers are thin. In general, the list highlights those activities from which you can expect the most success, the least frustration, and the best chance to staying with on the road to fitness. For example, a heavy person may not get the full benefit of jumping rope, running, or aerobics because of the stress that extra body fat puts on the legs.

# Heavy: Bicycling; Swimming; Brisk Walking

# Heavy Muscular: Aerobic Dancing; Bicycling; Racquet Sports; Swimming; Brisk Walking; Weight Training.

# Muscular: Aerobic Dancing; Bicycling; Racquet Sports; Jumping Rope; Running/Jogging; Climbing Stairs; Swimming; Brisk Walking; Weight Training.

# Thin Muscular: Aerobic Dancing; Bicycling; Racquet Sports; Jumping Rope; Running/Jogging; Climbing Stairs; Swimming; Brisk Walking; Weight Training.

# Thin: Aerobic Dancing; Jumping Rope; Running/Jogging; Climbing Stairs; Brisk Walking

About Social Media for Weight Loss

Social media a great way to connect with people that are like-minded. People who have been where you are, can encourage and motivate you to reach your goals. The best part of connecting with people through online communities is, IT’S FREE. Who doesn’t like getting something for free? You will get free advice, encouragement, motivation, recipes, suggested workouts, and a community of people who will not judge you if you fall down.

This healthy lifestyle journey is a process and if you can connect with like-minded people on your journey it will make the journey a little easier. Being a part of an online community can also help you to find the process that works for you. What one person might do to get to where they are on their journey may not be the same process that works for you. But being a part of a community gives you the opportunity to try different things that may or may not work. You will find a process that works for you and that process will help you to reach your goals.

Although you may walk this journey alone (you have to put in the work, no one can put it in for you) you don’t have to do it alone. You will need the encouragement of others, people you can look to for advice, people to pull you up when you have fallen down and motivation from people who tell you, “If I can do it, you can also” The one thing I love seeing in an online fitness and health community are before and after pictures. This shows everyone, if they can do it, so can the next person.

Don’t you want people to encourage you and tell you that you are doing a great job? Everyone does and you will get this from the online community. But you have to be willing to share your pictures and make a collage of your progress. I know this may be embarrassing at first, but, you have to love yourself where you are so that as you go through the process, others will see how much you love yourself. Never be embarrassed at where you start because everyone has a starting point. Sometimes the best way to get that encouragement is to post a start pictures (which also helps with accountability) or a picture after you workout to get those encouraging words that we all love to hear.

One of the hardest things you will face on this healthy lifestyle journey is changing the way you think. No one is exempt from the negative thoughts about eating unhealthy food-“I wish this was a cheeseburger”-or not wanting to work out (“I’d rather watch TV”). How you handle these thoughts will be the difference between success and giving up.

When you start thinking things like “It’s too early,” “I can’t get up,” “I will start tomorrow,” “This isn’t working,” “It is too hard,” this is when you have to start telling yourself the opposite. When you think, “It is too early,” tell yourself, “Well, if I get up now and work out, I can take a nap later.”

What I have found is that, when people wait to work out later in the day, if they usually work out in the morning, they don’t end up working out later because they get too tired or too busy by the end of the day. Sometimes you have to just force yourself to get up. I have had to do this on many days-but once I am up and moving around, I am ready to work out.

When it comes to healthy eating and negative thoughts, you have to be strong for yourself. There may be times when you give in to the cravings, but this should not be all the time. You have to be able to tell yourself, “I am not going to eat [fries] today. I can wait to eat this for my free meal.” Another way to get through the negative thought of eating unhealthy food is to always bring your own food not matter where you go.

Get A Flatter Stomach

Variety

While sit ups are a great start, the key in losing area around the stomach lies in including a variety of exercises. Sit ups will only target a specific area, and they do not target every single muscle in the middle area. Including different workouts in the workout routine can help every person see the results that they want.

This can also help to prevent people from getting bored to quickly. A combination of different routines and including something that does not involve the same equipment every day, such as a yoga class, can help keep people interested and give them the ability to reach their goals. Personal training can involve a variety of things, and these experts can help tell the best things to do outside of the gym to get a fit body with a flat stomach.

Consistency

Those in the personal training industry see too many people give up too quickly. It is vital to remember that to see the results desired, working out and reaching those fitness goals needs to be a priority. Those that are consistent in their efforts to lose weight in their stomach will see better results than those that only exercise sporadically.

Patience

This is another thing that causes many people to give up quickly. Often, when a few weeks go by and the results are small, people get discouraged, lose patience and then quit all together. It’s important to know that everyone loses weight differently, and this is often caused by genetics. Exercising causes the entire body to burn calories, and then it is up to the body as to where those calories come from. For one person, this may be the arms first, and for another it may be the stomach.

If the body is losing weight anywhere, those same results will eventually be applied to the stomach. It simply takes consistency and patience to see those results happen. Because of this, some people are encouraged to focus more on being healthy instead of how many inches they have lost around their waist. When you remove the constant concern about the size of the stomach, it is impossible to get impatient because it is not smaller.

Exercises Using Cardio Machines

Move Faster

Cardio machines like rowing machines, treadmills, and ellipticals all allow you to go faster if you want to. With a treadmill, you program the speed, so this lets you track exactly how fast you are going. With an elliptical machine, you can change the resistance. You want to move your body faster in order to get the machine to go faster. The same is true with a rowing machine or an electric bike. Try to go faster as you progress more into your workout routine and you will get an excellent workout even in a short period of time.

Carry Weights

You can also try wearing weights on your body, or carrying something while walking on a treadmill. You do have to be careful when you are trying out this method, so weighted clothes or shoes is usually a better option. However, when you are in a pinch, you can try carrying something heavy that won’t hurt your hands when you are on the treadmill. Adding weight to your body requires your body to work harder. The result is that blood is pumping and you are burning more calories in a shorter workout.

Some Ways Grow Taller

DO’S

1. A basic outlook

First of all, it is crucial to understand that height is majorly influenced by our heredity. Accordingly, an individual can have a basic idea of their height by considering the trend of height amongst their immediate family members.

2. Sleep

The human body is best rested during the sleeping hours. Moreover, the maximum growth hormones are released when the human body is 1 hour into a deep sleep. Therefore, look at getting at least 8 – 10 hours of sleep per day. Having said that, also try and keep the sleeping environment calm and light.

3. Nutrition

The human body is a complex system. The more nutritious food you feed it, the better it grows to its maximum potential. Likewise, the target should be to get all the important minerals, vitamins and calcium that is required for height growth.

4. Dress right

Many times, we cannot control our height, but what we can control is our dressing style. To look taller, an individual can also manipulate dressing patterns and designs in a way that makes them appear taller. Single solid colours or vertical patterns are some useful tips to dress right.

5. Exercise

And of course, the do’s of height growth cannot be complete without talking about exercising. It is fundamental to perform some height increasing exercises like stretching, cycling or even activities like swimming, all that, on a regular basis.

DONT’S

1. Avoid junk and growth hindrance factors

It is needless to say that junk food and alcohol does not add any benefit to the human body. On the contrary, high oil and sugars can lead to a hindrance in height increase.

2. Don’t expect sudden results

Lastly, do not expect positive results suddenly in one week’s time. The height gaining procedure might take a month for some and maybe two or three, for another. Consequently, be motivated, keep exercising and taking appropriate nutrition, continuously through the weeks.