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Thursday, 11 October 2018

The Duration Of Weight Loss.How Fast Should You Expect :

Weight loss. Green measuring tape on woman bodyAll fitness and nutrition experts agree that the right way to lose weight is to aim for a safe healthy rate of weight loss of one to one and half pounds per week.Short term weight loss is not healthy or sustainable over time.Regular exercise along with good eating habits is the most effective way to lose weight over the long term.It is the ideal way to ensure that the weight stays off.
Extreme diets or starvation may result in rapid weight loss,but it can be unsafe and is almost impossible to maintain for most people.When food intake restricted severely the body begins to adapt to this state of poor Nutrition by reducing its metabolic rate,potentially making it even more difficult to lose weight.This also happens when dieters engage in fasting or skipping meals.It is also possible to experience hunger pangs,bouts of Hypoglycemia,Mood Changes from overly stringent Dieting and Headaches.These health problems can result in binge eating and weight gain.Since a highly restrictive Diet is almost impossible to maintain for a long time,people who attempt to starve themselves thin often start to gain weight again when they stop Dieting and resume their former eating habits.
By following sensible eating habits and Portion Control,you can eat nutritious foods so that you take in as many calories as you need to maintain your health and well-being at your ideal weight.Very often weight loss occurs on its own simply when you start making better food choices,such as avoiding
[a] Sugar laden foods.
[b] Processed foods.
[c] Alcohol.
[d] High calories from fat,such as many fast foods.
[e] White bread and pasta.
Remember,when you do succumb to temptation keep the portion size small and add a bit more exercise to your daily workout.
You will be cutting back on calories by replacing some unwise food choices with healthy ones.If you add some moderate physical activity,you have the protect plan for losing weight without the need for special diet plans.It is important to follow healthy eating guidelines in general,even after you have lost the weight.It should include sufficient amounts of Protein,Vitamins and minerals with limited amounts of fats and sugar.

Wednesday, 3 October 2018

Upper body workouts to build a strong body without weights at home ::

Women ExercisingFor upper body perfection most of all often hop from one workout routine and supplement to the next,with nothing to show for it except some marginal gains.The workout that will get upper body strong and lean without weights to fork out savings on a gym.This workouts increase overall strength and decrease the risk of injury,create a more symmetrical build,also improve core strength for everyday functional fitness.
         Here are some of these exercise which are really work for upper body to build strong your body without weights :-
1. Diamond push-up for Chest and Triceps :- To perform it start in a push-up position,bring hands together to form a Diamond shape by chest over the diamond shape whilst keeping elbows tucked in tight then start push-ups.If you feel this too hard,drop on to knees and keep going.Repeat it 10-15 times.
2. Tricep Dips :- To perform it start by placing hands on to a bench or step behind you,extend legs out in front of you to make it harder or bring them in closer to make easier.Ensure that your lower back is close to the step or bench then lower your body down until shoulders are just past elbows and push back up.If you want make it harder,try elevating your feet.Repeat these exercises 2-3 days in week 15-20 repetitions,with the goal of making it harder when you can comfortably complete the allocated repetitions with good form and technique.
3. The Dirty Dozen for Chest and Shoulders :- Do 12 push-ups and then kneel up on to both knees and perform 12 shoulder presses.Start with hands by shoulders and press up above head.Then repeat completing 11 push-ups 11 shoulder presses and continue witout resting whilst reducing each set by 1 to finish at 0.At last complete 12 push-ups and 12 shoulder presses and then take rest.
4. Strength Band Pull-Ups :- Loop the strength band over a bar.Pull the band down and loop and loop over knee.Hold the bar just wider than shoulder width apart to start.Pull your chin up to the bar whilst squeezing shoulder blades down and together by repetitions of 8-10 times.
Last but not least,slow the repetitions down,increase the number of exercises back to back with little rest,increase the amount of repetitions on each exercise.

Sunday, 30 September 2018

Aerobic and Cardio Exercise are the best way to stave off the effects of Aging :

Smiling people doing power fitness exercise at yoga classAs the people becoming Age,there are two forms of exercise which are most important to focus on,Aerobic exercise and Cardio,which gets heart pumping and sweat flowing and Strength Training which helps keep Aging muscles from dwindling over time.
                                         AEROBIC EXERCISES FOR ANTI AGING :
1. JOGGING :- Aerobic exercise such as Jogging may help reverse some heart damage from normal aging.Aerobic exercises may guard against age related decline because of reduction brain connectivity.When people become age,the brain and any other organ begins to work less effectively,so signs of decline start to surface.The memory might not be quite as sharp as it once was.Older people who develop Alzheimer's disease often first enter a Stage Known As Mild Cognitive Impairment,which involves more serious Problems With Memory,Judgement and Language.
2. CYCLING :- Cycling may protect immune system from some age related decline.It strengthen the muscles and lower levels of body fat and cholesterol.The thymus glands of the cyclists looked as if they belonged to younger people,their bodies were producing just as many T cells as would be expected for a young person.Encouraging people to commit to regular exercise throughout their lives is a viable solution to the problem that we are living longer but not healthier.
                       CARDIO EXERCISES :
[A] WALKING AND SWIMMING :- There may be a powerful link between walking and swimming,and a lower risk of dementia.Regular walking and swimming help to lower risk of heart problems.
[B] PLANKS AND SQUATS :- Other types of strength training can include moves by planks and squats.Its most basic strength training involves using weight to create resistance against the pull of gravity.That weight can be own body,barbells,dumbbells,weighted ankle cuffs and elastic bands.
[C] TAI CHI :- Strength training moves such as tai chi are the best for preserving muscles from age related decline.Resistance or strength training can take many forms but typically involves a series of movements geared toward building or preserving muscle.Tai chi is a Chinese martial art which combines a series of flowing movements,is one form of strength training.This is performed slowly of focus and attention paid to breathing deeply.
[D] BETTER LOOK AND SKIN :- Cardio exercises may improve the look and feel the skin soft and shining with strengthening and developing the core power lower and upper body respectively.Thus helps to stave off the effects of aging.

Friday, 28 September 2018

Important Habits That Will Keep Heart Healthy And Strong.World Heart Day 2018 :

artistic, blossom, brightThe 29th September,this day is celebrated as the World Heart Day every year by with aims to increase awareness about heart problems.Cardiovascular diseases including heart stroke and attack are a serious matter as they cause million deaths each year.Amazingly Cardiovascular Disease is a preventable condition and the tried-and-tested methods of eating a healthy diet and exercising can do a long way in protecting from it.
                   The Ways Or Habits That Keep Heart Healthy And Strong Preventing From Diseases :
1. EXERCISE :- Regular exercise can help to lower risk of heart diseases.Running,walking,jogging,   yoga etc.are very useful for healthy heart,but before doing it consult there need to consult a doctor.     Fitness Expert Can Opt for a high intensity exercise routine for protection from heart disease.Engaging in high intensity exercise in youth can lower blood pressure and risk of developing   heart disease later in life.Excess heart age is lowest among adults who sleep 7 hours out of 24 hours.
2. NEVER SWEAT THE SMALL STUFF :- The type A people are prone to get stressed out which can causes a spike in hormones such as adrenalin and cortisol that influence the heart rate and blood clots.Instead of it try to see the silver lining and laugh more which will release feel good endorphins.
3. EAT HEALTHY :- Mediterranean diet which is lower risk of stroke and protect from potential heart problems.Study shows that the diet reduced the onset of stroke by 17% in adults with women seeing a greater reduction of 22%.Moreover,you can also consume chia seeds which cut down cholesterol from the body and blueberries to reduce risk of heart disease.
4. SLEEP WELL :- The excess heart age is lowest among adults who sleep 7 hours of 24 period.So stick to the 7 hours mandate though because sleeping more or less than that can be counterproductive and increase heart age according to studies.Catch the forty winks because they can keep heart young and healthy.
5. AVOID SMOKING :- Hench smoking increases the risk of heart damage Exposure to Secondhand Smoking is not Healthy.Smoking can increase the risk of strokes by about 20 to 30 percent.
6. MANAGE DENTAL HYGIENE :- Heart disease linked with gum disease as it is caused by bacteria which can enter the bloodstream and damage blood vessels.It can also cause blood clots that eventually result in heart attacks.So consult with doctor regularly and brush teeth politely wit flossing twice a day.
7. MAINTAIN SALT :- Sodium is vital in maintaining blood pressure ,but Excess Intake Of Salt Can Raise Blood Pressure Levels.High blood pressure in turn can strain heart and blood vessels.                 Therefore,it is the best to avoid eating foods that are high in salt,be it frozen foods canned or processed.

Tuesday, 25 September 2018

Arms And Abs Exercises Which Can be Done At Home Or Gym :

Image result for pexel.com arm and abs exercises imageIt is well known that some particular exercises can help to tone the body as well as Arms and Abs with regular practice by following the specific routine.and most of all want to tone their arms and abs .So here are some important exercises to tone arms and abs as following :-
[i] PUSH-UPS ON KNEES :-This is a traditional exercises,these are helpful for strengthening upper body.It can help the beginners slowly progress towards doing push ups on toes.
[ii] PUSH-UPS :- Everybody aware of marvelous health benefits of Push-Ups.This exercise help to build the upper body strength,also helps in strengthening lower back core and abdominal muscles.Push-Ups work on shoulders,triceps and pectoral muscles.
[iii] TRICEP KICKBACK :- This workout targets the triceps and is great for sculpting and toning of arms.Tricep kickback helps trim body fat and increase Physical Strength of body.
[iv] TWISTS :- This exercise is also known as Russian Twists which is a great core exercise and works on the entire abdomen.It improves flexibility and body balance.
[v] STAR JUMPS :- It is an Aerobic or Cardio exercise that is helpful in overall toning of the body.These are helpful in burning more calories,building stronger muscles and improving coordination.
[vi] BENT OVER ROW :- This is an exercise which involves great compound movement and it trains back to be stronger,more firm.It increases muscle mass and bone strength,so it decreasing the risk of illness or injury.
[vii] :- COMMANDO :- These workouts are excellent  for improving response rate of muscles and muscle precision.This exercise requires a great deal of body balance,a successful Commando workout session enables to be in better control of body.
[viii] STRAIGHT LEG RAISES WITH LEG LIFTS :- It is a great exercise to strengthen hip muscles which helps in improving functional strength and can be helpful in reducing belly fat.Straight leg raises with leg lifts makes the exercise more challenging,advanced and beneficial.
                           The above mentioned exercises very helpful to tone abs and arms.To perform these exercises it needs to be done in 10 reps each.This meant maximum rounds per exercise in order to rep maximum benefits from each exercise in the workout routine.To do these exercises you need Yoga mat and Dumbbells.

Sunday, 23 September 2018

Surprising Benefits of Pilates :

Fit class exercising at fitness studioAccording to experts Pilates is complementary to exercises.It is not going to provide Cardio vascular benefits but an addition to exercise.It is not bearing a weight exercise,It focuses on core strength abs,hips and back.
Pilates was originally devised by Joseph Pilates and he was basically unfit and unhealthy.That is why the exercises he devised were to strengthen his body and core.These are based on the movements that the physiotherapist would instruct.Pilates exercises are meant to heal and were performed on the mat.
         THE SURPRISING HEALTH BENEFITS OF PILATES :
[A] Tones the body
[b] Improved co-ordination
[c] Strengthens muscles
[d] Better posture
[e] Increases flexibility
Pilates help him/her that can not stand due to a back injury to get back on their feet since one can do Pilates while lying on the back.These can strengthen core muscles and help to get a better posture and the best part is that with Pilates,exercise all the muscles group including the small muscles which tends to get ignored with weight training.
To perform Pilates you need to warm up for these and cool down too just like any other exercise.You exercise all muscle group with Pilates.You are not bulking up with Pilates,but get a toned physique instead.It needs to be practiced in a gym especially if you practice Pilates on a reformer.Mat exercise can be practiced at home You need to do Pilates 3-4 times in a week according to experts.

Wednesday, 19 September 2018

Exercise and Diet plan to lose weight at home :

body, body man, burpeeIt is well known that regular exercise followed with a healthy Diet leads to effective Weight loss.A workout circuit when repeated three to four times a day along with a healthy Diet plan can help to lose almost 4 kilos in a month.
Following are some most important exercises that help you to lose weight at home easily and naturally :-
1. BURPEES :-It is just like an exercise which can help you with be it weight loss,stamina,or endurance,toning and building strength.For this exercise you should have to stand straight with your feet hip-width apart and jump in the air pulling feet apart ,both the hands up in the air,go down with hands just in front of feet on the ground while kicking feet back and arms straight like a plank position,jump back to the starting position,and repeat it 8-10 times.
2. PLANK CRUNCHES :-To perform this exercise come in to a plank position with your elbows on the ground and fingers clenched together.After that,push your hips upwards,just the way you do in a downward dog position and come back to the plank position repeating 10 times.
3. PLANK PUNCHES :- For this exercise come in to the plank position with your elbows on the floor,keeping the right hand on the floor,punch from your left hand in the front,perform the same with the right hand and repeat it 20 times with each hand.
4. PLANK TWIST :- To perform this get in to the plank position with your elbows on the floor,keeping your body in the same position,start moving from your torso towards your right and left without touching the floor and repeat it 30 times each side.
5. LATERAL JUMPS :- For this exercise,stand straight with your feet together and fist clasped.Jump a little and take your right leg behind your left bending a little from your torso and keeping the left leg at the same position.Do the same on the other side and repeat 10-15 times on each side.
6. JUMPING JACKS :- It is easy to perform and one of the most effective exercises.Stand straight with your feet a little wide apart,taking a jump,open your arms and widen your legs,come back to the starting position.Do this with as high intensity as you can and repeat it for 25 times.
7. REVERSE LUNGES :- To perform this exercise take one leg backwards instead of front,make sure both your knees from an angle of 90 degrees and your back is straight when you are in the position.
8. SIDE HOPS :- Come on your fours and keeping hands at the same position move your lower body with a jump first towards your right hand and then left.It should be repeated for 15 times on each side.