Cardio Workouts For Weight Loss

Those who have been through the excruciatingly painful task of losing weight, know that burning fat is not a walk in the park, literally! Many of those who go for a brisk walk every morning or evening, thinking that it will help them burn a few calories, are soon jolted out of their illusions when they come to know that it is one of the least strenuous and effective cardio exercises that would help lose weight. 

It is effective only over long periods of time and requires stricter diet control, which is impossible for many of us! If one really wants to lose weight and make it effective, one has to go for a workout regime that would really increase the metabolic rate so that fats burn faster and thus aid in weight loss. One has to opt for workouts that are a bit more strenuous and would burn more calories even in a shorter span of time. Heavy cardio exercises like cycling, running, and swimming are the way to go. Here are some cardio workouts for weight loss that burn calories faster.

Cardiovascular Exercises For Weight Loss : CLICK NOW

Here are a few cardio workouts that aid in weight loss

Bicycling 

Perhaps the most eco friendly and least boring way to lose weight would be about 45 minutes of cycling every day – it could be on the stationary cycle or the mobile one. It comes under aerobic exercises and is extremely helpful for toning muscles of the upper thighs and calves. In addition to all that, it helps build stamina and is excellent for the heart, blood vessels, and lungs. The best part about it is that one can do it in the open as well as in the comfort of one’s home, with an easily available exer-cycle. Many exer-cycles are foldable and occupy very little space. It is, however, advisable to wear lose and comfortable clothes and durable shoes while exercising as strenuous as this. Also, it is better to do some stretching exercises before going for a non-stop cycling session.

Step Aerobics 

Step aerobics are excellent for building lean muscles, which will result in increased calorie burning. Because of the motions done in step aerobics, much of the muscle gain will be in the legs, buttocks, and arms. The increased muscle activity in these areas will assist in firming them up and getting rid of extra fat stored there. It is also a way to increase the metabolic rate of the body. Assuming that your intake of food remains the same, your body will actually begin to lose weight rather than gain. All you need is comfortable shoes, a room, and music. Make sure you do stretching exercises prior to it and go from slow to fast to slow again.

Swimming 

The only other exercise that could give the whole body a workout is swimming. The breaststroke alone can burn about 400 calories in half an hour. After all, swimming uses almost all of your major muscle groups. It places a vigorous demand on your heart and lungs. Swimming is also popular with people who are extremely overweight, pregnant, or suffering from some kind of injury. It is excellent for toning the thighs, calves, upper arms and the buttocks, which many people complain they can never get rid of.

Cardio Kickboxing 

Though this was primarily supposed to be a ‘male’ form of exercise, kickboxing is now finding a heavily accepting crowd with the so-called weaker sex! The only difference is that women take it to be able to lose weight. One could begin with aerobics or with any other form of stretching exercise to warm up before beginning a rigourous kickboxing regime.   

Read More : Cardio Workouts For Weight Loss

Fasting To Lose Weight Fast

Fasting has always been a part of many religions. It is a time of repentance, of cleansing both the body and the soul. It is also a scientific fact that fasting is the best way to detoxify the body as during fasting the body does not have to spend the energy on digestion. As such, it uses this energy to cleanse the body. Since the body stores fat reserves, during fasting, it utilizes these reserves to run the system. Comparing crash diet and fasting, it can be blatantly said that the former pose to be of little help in losing weight as in most cases the craving for the food remains intact. As such, the person tends to fall back to the original routine again, thereby gaining more weight. 

>> My Secret Weight Loss Tips And Tricks <<

In fasting, however, there is a greater amount of control over food addiction. Also, in fasting, the weight is lost quickly, as more and more fat reserves are used, due to less or no food intake. While on fast, drinking juice, water and eating raw and organic food is allowed. These provide the necessary nutrients to the body. However, when fasting, caution is advised and it should be done in a planned manner for better results. Given below are a few weight loss tips through fasting.

Quick Weight Loss Tips Through Fasting

Firstly, find out if you are medically fit enough to go on a fast. If you are suffering from any disorders or diseases, then you should go for fasting under medical supervision. Also, it is very necessary that you mentally prepare yourself for the fast so that you do not leave midway. Determination is the key to fasting. You should be determined to go on the fast to have successful results.

Before starting on the process, do a complete research to familiarize yourself about the various types of fasting for weight loss. There are several types of fasting like water fasting, juice fasting and the like. Find out which type of fasting will provide you the most benefit and which ones appeals to your body type the most.

Once you have decided on the fasting program, you should not immediately set up on a long duration fast. First take several short fasts, so that you understand how your body reacts to it. Only after that you should go for a fast of a longer duration.

Fasting To Lose Weight Fast Watch Video : Play Now

Initially fasting may create various gastric discomforts. As such, it is advised to use a colon cleansing supplement to cleanse the colon so that you do not discontinue the fast due to gastric discomfort.

During the fast, you should drink at least 10 glasses of water every day, even if you are on a juice fast. It is always better to drink purified water, as the tap water may reintroduce the toxins into the body.

Breaking the fast is also a very crucial step as starting on a fast. Do not break the fast with a large meal. Start with a glass of lime and salt juice and then eat a small meal so that the body reacts to the food better. Once this is digested, eat normally.

If food addiction is also an issue that you need to deal with, apart from weight loss, then you should go for a ten to thirty day fast. This is very effective in curbing the food addiction. Another effective way is to alternate between fasting and eating. Fast for a two to three days and then eat a healthy organic meal. Then, again go for a fast and then resume eating.

Another effective fasting method for weight loss is to consume raw foods during the fast. This will help you stop bingeing on food after the fast. Raw foods will not only keep you full, but also provide the body with nutrients, so that you do not get malnourished during the fast.

Fasting To Lose Weight Fast : Read More

Effective Ways To Lose Weight

When we look around us, we find several people starving themselves and overdoing exercises to lose weight fast. However, if you are looking for an effective weight loss, you must approach towards it slowly and steadily, while observing the health program regularly. Losing weight by following a crash diet or excessive exercising sooner or later affects the person adversely, resulting in low immunity or horrible looking stretch marks. 

>> My Secret Weight Loss Tips And Tricks <<

Hence, it is vital not to hurry up and torture your body for losing weight, as your body shows slow changes in terms of food and exercise. Now, the only question rendering your mind would be how to lose weight effectively? Given here are some simple tips for reducing weight effectively and efficiently. Do not rush through them, approach them slowly and you’ll see the difference within a week.

Tips For Reducing Weight Effectively

>> My Secret Weight Loss Tips And Tricks <<

Water

Drink 8 to 12 glasses of water everyday to keep your body hydrated. Reduce your intake of beverages like tea, coffee, cola and other aerated drinks that negatively affect your body. When your body is supplied with sufficient water quantity, it flushes out toxins and increases fat metabolism.

Eat 5 Meals a Day

People often skip breakfast and other meals to lose weight, but little do they know that their metabolism is affected. Eventually, they end up eating a large meal since they are hungry. Eat five times a day with three big meals and two mini meals. Missing breakfast is a big ‘no’ at any cost.

Exercise

Do not expect to lose that extra flab by sitting on your favorite couch all day. Get up and get going! Exercising is a crucial component for losing weight. Exercise increases metabolism rate and build muscles. You can opt from lifting weights, running or jogging.

Sleep

Sleep for at least 6 to 8 hours daily. People often get confused when it comes to relating sleep with reducing weight. Your digestive system gets enough time to digest food properly, while you are asleep for 6 to 8 hours. Thus, sleep well and see your weight falling.

Effective Ways To Lose Weight Video : Play Now

Walk

Ensure that you walk wherever and whenever possible. Walking for 30 minutes burns 96 calories. Hence, avoid vehicles for walkable distances and climb the stairs instead of lifts. Walk for 5 minutes, after every 2 hours and especially before dinner. This will burn calories and cut down your appetite.

Fruits and Vegetables

Include lots of fruits and vegetables in your diet, since they have a rich fiber and water content. They make you feel fuller for a longer duration and hence will not tempt you to overeat your meals. Replace all your snacks of wafers, chips, burgers, etc. with fruits and vegetables to lose weight effectively.

Color Therapy

Surprised as to how color therapy can help you lose weight? The answer is simple. Dark colors like blue reduce reduces appetite while colors like orange, yellow and red shoot your appetite to sky limits. Hence, dine in dark blue plates to shed off those extra kilos.

>> My Secret Weight Loss Tips And Tricks <<

Eat Homemade Food

All those foods available in restaurants and other food outlets contain a lot of fat. You can find a cup of coffee too is garnished with whipped cream and sugary syrup to make it taste a little more delicious. Hence, stay away from outside food and eat homemade low-calorie foods to reduce weight effectively.

Effective Ways To Lose Weight : Read More

Leg Slimming Exercises

Whether you realize it or not, your legs are one of the most important parts of your body. They are important because your legs carry you places, they lift all the weight of your body and help you to get around. It is of vital importance that you exercise your leg as well. Leg exercises help your legs to stay in shape.

Here, we tell you about some leg slimming exercises which you can do at home.

CLCIK HERE >> My Secret Weight Loss Tips & Tricks <<

Lunges

• Stand up with your feet spread out to about your shoulder-width and take a big step forward with your right foot.
• Next, place your hands on your hips to balance yourself and then lower your body downwards till you form a right angle at the knee.
• Now, use your leg muscles to slowly raise yourself back up.
• Repeat this process atleast 30 times for each leg. 
• Piles
• Stand up and spread your feet a little wider than your shoulder-width.
• Now, take small step with your each foot and turn your feet outwards.
• Place both your hands on either side of your hips or hold the back of a chair for support.
• Now, lower your body to about six inches or so and then rise up slowly. But make sure that your back remains straight while you follow this step.
• Repeat this step to about 30 repetitions. 
• Heel Raises
• Stand up and spread your legs a little more than your shoulder width.
• Raise your whole body and balance it on your tiptoes and hold it there for a few seconds. Then, lower your body slowly.
• Repeat this procedure for about 40 times. 
• Squats
• Stand up and spread your legs to a little more than your shoulder-width. Now, spread your arms sidewise.
• Keeping an upright position, lower your hips like you sit in a chair. After your lower your body, you should stand up, slowly.
• Repeat this step atleast 20 times. 
• Lateral Raises
• This exercise is done differently for outer and inner thighs.

CLCIK HERE >> My Secret Weight Loss Tips & Tricks <<

Fast Wight Loss Tips 

For outer thighs: 

• Put your body weight on your left foot and point your right foot outwards to an angle.
• Now, raise and lower your right leg out towards the side. But remember, you necessarily do not have to lift your left leg, just raise it as far as you feel comfortable.
• Repeat about 20 times. 

For inner thighs:

• Start the exercise with your body weight on your left foot.
• Raise your body and point your right foot straight in front of you.
• Now, start moving your right foot and leg across the left leg of yours. You should feel a little stress on your inner thighs; if you don't feel any stress, then turn your leg so that the inner thigh faces towards the ceiling.
• Repeat the steps about 20 times. 
• All the above mentioned exercises, if done properly can immensely help to tone and slim the legs. Remember, strong, healthy legs will help you in the long run.

CLCIK HERE >> My Secret Weight Loss Tips & Tricks <<

Swimming For Weight Loss

Most people believe that if they are looking to lose weight, only registering themselves in a gym, running mindlessly on a treadmill, or lifting a few dumbbells can help them achieve their weighty goals. While working out sensibly in a gym can help a person lose weight, it does not mean that there are no other ways of losing weight. For an alternate approach to the desire of losing weight and the dream of looking lean and mean, you can try swimming. It is a known fact that swimming works out your body like most other exercises cannot. Swimming here, however, doesn’t stand to represent the way people swim when on a holiday. It, instead, stands to represent a toned down variation of how professional swimmers train. It is swimming like this that can help you achieve your weighty goals. Nothing else, but this, can get you closer to your dreams of losing weight!

Swimming To Lose Weight

The first thing to do when looking to lose weight by swimming is to determine the size of the pool you are going to be swimming in.  Olympic sized pools are fifty meters long, but the chances of the pool in your gym or club being this long are extremely low. However, this does not mean you can’t get a great workout in smaller pools. It only means that you will have to swim to and fro more than 

you will have to when swimming in an Olympic sized pool.

Once the size of the pool is determined, don’t decide to jump in right away for a big swim. You can jump in alright, but don’t swim a thousand laps before actually warming up. Swimming, after all, is an exercise and like all exercises, it too needs to be performed after warming up. For that perfect warm up before you get started on a challenging swimming workout, it is advisable to swim freestyle for hundred meters or so! This will actually help warm your body up!

Once your body is warmed up, you can go right ahead and start off with your sprints. Begin by swimming as fast as you can for fifty meters. Follow this up by taking a break for sixty seconds, then go right ahead and finish off another fifty meters. Follow this routine until you execute a minimum of ten fifty-meter sprints. By the end of this, you should be pretty tired. If you are not tired, it only means that you haven’t been swimming hard enough, or have been taking long breaks between sets.

Since you may have challenged yourself quite a lot in the previous step, you can give yourself a day of rest, and that is only because you deserve it! This will also give your muscles time to heal, making your body feel a lot stronger for what is to come.

Begin the next swimming workout by swimming for hundred meters. Here you will have to swim as fast as you can, but you can size down when it comes to the number of repetitions. The ideal thing to do is to swim for hundred meters for five times and mix up strokes to add variation to your workout. Once you’re done with this, you can give your body a day of rest.

The third and most challenging stage of this workout will see you swim for around five hundred meters. The challenge here lies in the fact that you will have to swim for five hundred meters continuously, stopping before you swim for five hundred meters will make the whole workout plan seem less challenging.

For the next week, start off the same routine all over again. Remember, in each of the workout plans mentioned above, you swim for the same distance, but it is the small variations in the plans that make all the difference.

Swimming Exercises

Swimming is a great exercise that a person can undertake, to keep his body in shape and stay healthy. However, one should remember that to do swimming, you need to be fit and flexible. It is an exercise that requires both muscular strength and endurance. There are several training routines and tips for swimming. For instance, a simple exercise routine daily can make your body fit and flexible for the workout. 

Training with weights 2-3 times a week will provide good results, if you concentrate on developing muscle strength with high endurance capabilities. Distribute your training regime in two sessions with concentration on upper body in the first session and the lower body in the other session. There should always be sufficient rest given to the body between different sessions. Here are few swimming training exercises that can be used to make one fit to dive in water.

Strength Training Exercises For Swimming

Cable Front And Back Pulls

This exercise is the mechanical equivalent to pulling through the water action in front crawl. For this particular exercise you need a high pulley machine with a simple handle grip. Kneel down on your knee to the side of the machine. Take your hand near to the pulley and grab the handle with hands high and slightly out to your side. Make sure that your back is straight, shoulders are wide and your chin tucked in before starting the exercise. Pull the handle down and lower your arm across your body in a rational movement until your hand is next to the opposite hip. Smoothly return the bar to the starting position and continue. Perform sets of 5 to 8 for maximum strength. Try and keep your posture solid throughout the movement.

Rear Pull

This exercise involves opposite movement to that of the front pull and is quiet useful for promoting a balanced strength about the shoulder joint. Front pull trains the internal rotator cuff muscles and the rear pull trains the external muscles. For this exercise you need a low pulley machine and not a high pulley machine. To perform the exercises stand to the side of the machine and grasp the machine with opposite hand. Stand with your hand by the inside hip and fix a slight bend in the elbow. Pull the handle up and away from your body, rotating the arm up and out. Repeat 5-6 sets for maximum strength and 12-15 for strength endurance.

Hip Extension

Stand facing the low pulley machine with the ankle strap attached to one leg. Lift this leg up the floor taking up the slack of the cable while balancing on the other leg. Pull the cable back dynamically by extending the leg backwards until you feel that you need to lean forward.

Barbell Squat Jumps

This exercise involves dynamic extension of the ankle, knee and hip joints and it trains the calf, quadriceps muscles to improve vertical jump performance. The point in using a barbell to add weight to the squat is to help you generate peak power. Stand with the barbell across the back of your shoulders to perform the exercise. Squat down bending at the hips and knees, making sure that the weight goes down through the back half of your foot. After reaching the half squat position, drive up dramatically, rapidly extend your legs so that you leave the floor briefly. Absorb the landing with soft knees, and then go smoothly into the squat again. Continue the process for 5 repetitions.

How To Flatten Your Stomach

Who would not want washboard abs? But everyone would agree with the fact that while getting one is extremely difficult, maintaining the same is even more complicated. Yes, we know that acquiring a flat tummy is a very tricky process. The stomach is probably the most unmanageable part of the human body. While a balanced diet goes a long way in helping to reduce those extra inches, diet minus exercise will not help! 

CLICK HERE >> My Secret Weight Loss Tips And Tricks <<

Similarly, people are wrong when they think that they can gorge on all the food they love and spend an extra hour in the gym to negate the effect. A healthy diet and a fair amount of exercise is the answer for getting a flat stomach. But if it was that easy, why do people still complain about weight gain and bulging tummies? We suggest you some simple tips that will help you keep yourself slim and healthy, and of course bring back that flat stomach.

Flattening Your Stomach

Avoid Crash Diets

Crash dieting is not the best solution to have a flat stomach. In fact not only does it ‘not’ help acquire a flat stomach, it also has ill effects on your health. When you are following a crash diet, you sometimes cut down on food that your body requires and though you lose some extra pounds, you also lose those necessary nutrients which prove harmful for your body in the long run. Following a balanced diet instead, is the way to lose weight and get that prized washboard flat stomach. Do not starve yourself by any means.

CLICK HERE  >> My Secret Weight Loss Tips And Tricks <<

Exercise Regularly

Exercising is very important if you want a flat stomach. Follow a regular pattern of exercise in terms of time and type of exercise. Be consistent. Find time out for exercising from your busy schedule, because a gap of even a single day may lead to subsequent weight gain. Only crunches will not help. There are several other exercises which aid in stomach flattening.

Motivation

Just like determination to exercise regularly is very important, the motivation to continue the regimen for a long time is also important if you desire a flat stomach permanently. Most times, an immediate result is not possible. In fact, acquiring a flat stomach requires hard work in the form of exercising and maintaining a healthy diet. While the concerned person has to remain motivated towards his goal, the people around him should also encourage him.

Walk

Walking is the best exercise to getting the flat stomach that you desire. Whenever possible, give the bus ride a miss and walk. Don’t burn the fuel when you can walk to your destination. Jogging in the early mornings and evenings also helps in acquiring a flat tummy. Also, it would give you a chance to explore nature and enjoy its bounties.

Drink Water

Have you ever heard of the phrase, drinking your way to health? No, well, now you have heard it. So, what are you waiting for? Head straight to the water cooler and gulp down a glass of luscious water. Drinking lots of water is a healthy habit. A person must drink at least 8 glasses of water each day. It helps in digestion which subsequently helps in getting a flat tummy. Water also flushes out harmful toxins from the body, maintaining a healthy you throughout.

Follow A Moderate Diet

Being too lenient with your diet will not help and so will being too strict, for while you will have no control over what goes into your mouth in the former, in the latter, you would be overtly conscious which can be harmful. Thus, it is advised to follow a moderate diet. Take a break from your healthy diet once in a while and gorge on your favorite ‘unhealthy’ food. It would not harm you; rather it would keep you motivated to stick to the healthy food.

Eat Small Meals

Eat at intervals throughout the day rather than taking a full meal at once. This will help to increase the metabolism rate and keep the tummy from bulging out in the long run. This will also keep you feeling light throughout the day.

Follow these tips to get a flat stomach today!

CLICK HERE  >> My Secret Weight Loss Tips And Tricks <<

How Kids Should Lose Weight

It is nice to hear compliments about your child, but for that, you need to take care of their food habits from childhood. If you want your kid to stay healthy and feel good about him/her, you need to take initiative measure in their food habits. Child obesity is on the rise. A new study by the Centers for Disease Control and Prevention (CDC) has revealed that increased rates of overweight and obesity could lead to high cholesterol and Type II diabetes in children. 

The best way to overcome is to start at the earliest when your kid is at the age of two. Making him/her conscious about his/her food habits and disciplining him/her about food timings, you can guide him/her to a healthy life. So, if your kid is overweight, you will require long-term modifications in lifestyle and eating habits. It is necessary to incorporate it into the family structure or take it as a ritual of every day’s life to maintain your child’s fitness and avoid consequences of obesity. A pound a week weight loss is a good goal for more overweight or obese children. Therefore, you need to burn more calories a day to maintain lifetime modifications. Read on to know weight loss tips for kids. 

Weight Loss Tips For Kids 

There are different types of aerobic activities, to help motivate your child to expend calories. Walking, jogging, bike riding and rollerblading are all great ways to burn calories.

Encourage your child to stay active in other ways, like using the stairs instead of the elevator, or walking instead of driving to a friend's house or the local store.

Offer low fat foods like skimmed milk and low-fat yogurts or cheeses. Rather than potato chips, cakes and cookies, low-fat snacks like popcorn or pretzels are better choices.

Encourage your child to eat only when she/he is hungry and not as a ritual. Serve family meals only in the kitchen or dining room without any other distractions like the television.

A glass of fresh juice has fiber that can help your child feel more full and satisfied, and it has fewer calories. Encourage your child to have more juices and reduce the consumption of colas and other aerated drinks.

In order to make a child successfully lose weight, you need to pack a nutritious lunch for school. Learn different ways of packing extra nutrition for lunch without making the food boring.

Kids love display of color and if you experiment on their food with natural colors they would rather enjoy eating their food. Fruits and vegetables can create a rich color palette with full wide range of flavors and textures.

Fill up half of the plate with fruits and veggies at each meal, because kids are often fascinated by oddly shaped fruits and vegetables.

Foods that have a higher fiber content take longer for the body to digest and keep the body feeling full longer. So you need to choose foods that have got bulk of fiber, vitamins, minerals and antioxidants without being removed from the grain, to help nourish the growing body.

Eating every three hours helps to regulate blood sugar, decreasing the hunger sensation. Keep fresh fruit where kids can easily access. Keep a container with sliced vegetables for a quick and easy snack.

Fitness Tips For Kids

Fitness is essential even at a younger age. It is not just about maintaining a healthy weight but also, a sound mind which resides in a healthy body. Weight issues can lead to several related problems and can affect various aspect of a child’s life, right from being able to study till one’s maximum capacity to performing in sports and other physical activities. 

Children are expected to be agile and on their toes all time but, with the invasion of video games and T.V in their lives at an early age, they are less likely to be involved in activities that are physically demanding. The article comes up with some useful health tips for kids to maintain the required fitness level for kids. 

Health Tips For Children

Encourage Kids To Play

With children, the easiest way to maintain fitness is to get them moving. A responsible parent will encourage his/her child to participate in sports and other physical activities. Make your children health conscious from an early age by encouraging them to devote time on outdoor activities like playing, than sitting indoors to watch television programs. A child doesn’t need to work really hard to be in good physical shape. Regular play is enough to ensure that.

A Healthy Diet

Fitness is often associated with exercise and workout. However, eating a healthy diet is equally, an integral part of a right fitness regime. For children, a healthy diet is indispensable at a growing age like theirs. All the physical exercise without healthy food to compensate for that strenuous effort can adversely affect the physical disposition of a child. Children should get all the nutrients from their meals. 

Add Variety

Children have a tendency to get bored of a monotonous schedule very quickly. It is difficult for them to stay interested in anything for long. And therefore, it is important to add variety to the games they play or the physical activities they undertake. For instance, if you child rides a bicycle everyday, he/she will be very soon, over with the fun and excitement that cycling involves. However, you can continue to make it interesting for him/her by changing his/her cycling track. Take your child to cycle in a park or on a rough terrain. Give children adventure and they will certainly enjoy it.

Encourage Activities With Friends

Children love to play and socialize with their friends. You can call your kid’s friends at home and arrange for a fun activity which also involves physical movement. Go for competitive games and keep prizes for the winner. This will push your child to give his/her best shot, fulfilling your motives at the same time. Children will engage in games once their friends are around. In fact, it’s the easiest way to ensure their fitness.

Healthy & Nutritious Snacks

Children are fonder of snacks than proper meals. Go for healthy and nutritious snacks and prepare them in an interesting and innovative ways so that your child is encouraged to eat.

Benefits Of Walking

Walking is really ordinary. Any person can get up and walk around leisurely. That’s the kind of image most people visualize when encountered with the term ‘walking’. But how many of you are aware of the fact that walking provides some splendid benefits? Now that’s something really surprising for someone who isn’t involved in too much of walking. Who would have wondered that walking from one room to another, walking down to the bus stop, taking a stroll, or going shopping offers numerous benefits for your health? 

My Secret Wight Loss 

Though it seems to be a light activity, it involves plenty of physical activity, keeping the body fit and fine. As a result, it can be undertaken by even those who are advised not to perform strenuous exercises. Find out what benefits does walking offer to you by glancing through the following text.

Health Benefits Of Walking

Strengthens Your Heart

Studies indicate that men who walked less than one mile per day retire earlier than those who walked two miles per day. Further, it also revealed that people who walk three hours or more per week are less likely to develop the risk of a heart attack or other coronary diseases compared to those who do not walk. Thus, walk on a regular basis to keep your heart strong and earn a longer life.

Prevents Cancer

Researches show that active women, performing about 2 hours of walking per week, have a decreased rate of contracting breast cancer, compared to inactive women. Apart from breast cancer, walking is also known for preventing colon cancer. As such, it is beneficial for increasing the quality of life and reducing mortality.

Cuts Down Weight

People have tried endless methods for losing weight. But the cycle of dieting, losing weight, and eventually gaining it back puts them into a state of depression. As such, good diet should be combined with exercise to reduce weight effectively. And what better exercise than walking can be to lose weight perfectly? Walking for one mile burns at least 100 kcal of energy. Which means, walking for two miles a day, three times a week, reduces about one pound (half a kg), every three weeks.

Improves Metabolism

An increase in metabolism helps in processing the food we eat more efficiently, thereby keeping unwanted fat at a distance. Walking is the best way to improve your metabolism. Further, it will help in losing weight and keeping it under control as well.

My Secret Wight Loss 

Reduces Stress

One of the most important benefits of walking is the reduction of stress and tension to a great extent. People who move out and walk when in the state of anger or frustration are in a better position to cope up with their emotions. As such, getting some exercise in the form of walking helps in screaming out all the frustration and giving you feeling of lightness. However, this will only work if you remember to go out and walk.

Strengthens Bones

Do not assume milk and fish to be the only source for strengthening your bones. Walking, too, does great wonders for your bones. Researches have indicated that women who walk one mile per day have higher whole-body bone density as opposed to women who walk for shorter distances or do not walk at all. With this, walking has shown results in reducing the rate of bone loss from the legs.

After learning the benefits of walking, you’d surely want to start walking today and every day to stay healthy! Go ahead!

My Secret Wight Loss 

Beginner Swimming Workout

Beginner swimming workout is very important for learning the sport, without losing the fervor for it. As a beginner, one must strictly adhere to the swimming workout as it serves as your guide towards effective swimming. The workouts have a similar structure for the first few months, so as to make the swimmer used to the practice. It usually begins with a warm-up, followed by a main set of intervals and repeats. After this, new strokes and drills are practiced by the swimmer. 

The warm-up not only stretches muscles, but also helps in making the breathing process effective and easy. To know more about swimming workout regimen for beginners, read on.

Swimming Workouts for Beginners 

• To keep your energy intact for a longer time, do not kick too hard or it will wear you out early.
• Tilt your head in the forward direction while swimming, keeping the water level at your hairline.
• For each stroke, try to extend your arm as far as you can, in front of you. When you have done this, grasp a handful of water and pull it back.
• While swimming, make sure you roll with each stroke. When your right arm is in front of you, your right side should be lower than your left one.
• While turning your head for breath, move it just enough to get air.
• As a beginner, you should not over attempt your strokes. Maintain a slow comfortable pace to start off. Initially a 15-20 minute span is enough to swim.
• It is necessary to keep a constant track of your heart rate, to ensure that you are in the right training zone.
• In case you are feeling exhausted, switch over to low intensity strokes, like sidestroke or breaststroke. To make things easy, you can even swim a few laps with the help of kickboards.
• Kickboard kicks are ideal for toning legs, hips and belly.
• For enhancing your breathing skills, hop up and down in the water.
• While performing a stroke, make sure you stretch your body.
• Breathing exercise is a great way to relax your body, so take few minutes rest between workouts to regain energy.

Weight Lifting Tips

In the present times, working out has become an integral part of our daily lives. Numerous workout strategies and diet plans have been developed for those, who plan to lose weight. Added to this scenario, is the rise of men, who wish to develop six (or is it eight?) packs around their abdominal area. It is at a time like this, when the importance of effective weight training is felt. In fact, to get the best out of any workout, the weights are put to use. 

My Easy Weight Lifting Tips 

Unfortunately, not many people are educated about how to use them in a way, that they give the much needed boost to the workout. What is the right posture to keep when using weights, how much weight to lift for a particular exercise? These are just a few questions that people ask; many such questions are difficult to answer, even for professional trainers and experts. Weights can give that extra edge to any workout – be it for weight loss or for heavy-duty muscle building. Most people, however, are clueless about how to use them effectively. Thus, read on for some tips to keep in mind while lifting weights.

Weight Training Tips 

Stretch

This is perhaps the most important part of any exercise. Sadly, it is also the most easily overlooked part. Make sure every part of your body is properly stretched. It will decrease the amount of stress and pressure that almost every body part feels, while only a few of them may be involved in the act of actually lifting weights. 

Slow And Steady

Many people try to rush their repetitions, which could be very dangerous. Not only is the whole movement of a certain body part, not effectively extracted, it could result in muscle sprains or, even in some cases, a ligament tear. Slow down the sets so that every muscle in that body part, is properly involved in the workout. 

Pause And Go

At the end of one range, make sure to pause for a few seconds. For example, when doing the, bench-press, pause when both your arms are fully outstretched. Bring the weight down fully and pause again. This will allow the muscles to get used to the extreme stress and strain.

Breathe Easy

This is another part of exercise that is often overlooked; ironical, when one thinks about how important breathing is for any living organism. Inhale and exhale, when lifting and set down. Practice diaphragmatic breathing to replenish the, already depleted oxygen levels. 

Just So Much

Don’t ever over-work your body. Every workout session, concentrate on one body part. The easiest way of staggering the workout is to divide the workout into chest, shoulders, biceps, triceps, back, legs, and abdomen. In each session, exercise only that body part. Make sure each body part receives a workout only once in a week. Any more stress on any body part, could lead to injuries.

My Easy Weight Lifting Tips  

Types Of Strength

Strength has been used as a property of comparison between two individuals, since times unknown. From the era of the early men, the leaders have been those who have been strong. In animal kingdom too, physical strength is the key to success and leadership and sometimes, the only way to find mates. But no matter what the purpose is, there are times’ in each ones’ life when one needs extra strength to do something. 

Strength based competitions have existed since long and are still very much active in today’s world, like weightlifting, power lifting, grappling and some athletic exercises. Even in our day to day lives we face times when we need to have good strength. Total strength comprises of many different components. In the following lines, we have elaborated on these kinds of strength for you to study and understand. For the best overall results, a combined fitness program incorporating all of these types of strength is recommended.

Different Kinds of strength

Maximal Strength

Maximal strength is the amount of force that can be generated from one, all out effort, regardless of time or bodyweight.  This is the actual strength which is produced in the body for day to day activities. While some believe exercising can generate such power, others are of the opinion that weight training can increase maximal strength. Another theory is using weights in situation where you cannot handle your body weight; like doing bench presses.

Explosive Strength

Explosive strength is strength per unit of time. This type of time-specific force depends on the amount of force you can generate in the shortest amount of time. In terms of strength calculation, it means how fast your body can move from one point to another. This kind of strength is utilized in free styling in moves, where the body is suspended in air for few seconds like somersaults and more commonly plyometric pushups.

Strength Endurance

Strength endurance is the amount of force you can generate for an extended period of time. This is the ability to be as strong as possible, as long as possible. This type of strength is characterized by being able to perform a movement repeatedly without being overcome by fatigue. Two different forms of strength endurance are there; Dynamic and Static.

Dynamic Strength - This type of endurance is normally related with repeated movements in which sizeable strain is recurring devoid of any disruption during each cycle of movement. It is also evident in non-cyclic actions requiring maximum power repetitions with short rest periods in between such as triple jumps or bowling.

Static Strength - This type of endurance implies isometric tension of varying magnitude and duration on the body. It can also imply to the strain in holding a certain posture. This can be a relatively long or short in terms of time because its magnitude is almost always measured in terms of the amount of force. Also, this is the most common type of strength gain when body strength is considered.

Speed Strength

Speed strength is defined as the ability to quickly execute an unloaded movement or a movement against a relatively small external resistance For example learning to box against a punching bag. Speed strength is so very important for fighter as agility combined with strength can be a deadly combination in competitions like MMA.

Limit Strength

It is the amount of force that you can generate from one all-out effort. This is the actual foundation for all your other strength gains. If trained improperly, your limit strength would not generate properly and you may end up being weakened at the base. Therefore, a proper exercise routine is very important. Powerlifting and Olympic weightlifting tests your limit strength. Limit strength can be of three types:

Eccentric limit strength is the amount of weight you can lower with control.

Concentric limit Strength is the amount of weight you can lift at once, if you put in all your efforts.

Isometric limit strength is the amount of weight you can hold up without losing control.

Stabilization Strength

Stabilization strength involves improving the stability and strength of body’s core. Without core strength, force production, force transference, and force reduction will not occur properly. That means you will not be able to generate proper force and utilize it efficiently. This will lead to altered joint mechanics and eventually injury. Stabilization strength training involves little joint action to enhance muscle endurance and deep stabilization of the core.

Stomach Toning Exercise

Who doesn’t want to flaunt a flat, toned belly? Your protruding tummy makes you look clumsy and unattractive. A toned stomach is the fancy of everyone and regular toning of your abdomen muscles can give you the desired effect. This article brings you some of the highly recommended stomach toning exercises. These exercises are easy to do and highly effective, when done on a regular basis. It is possible to see the difference in your abdomen area in just a few weeks. Read on to know how to get rid of that potbelly and tone your abdomen.

>> My Secret Stomach Toning Exercise <<

Best Abdominal Toning Exercises

Tummy Crunches

‘Tummy crunches’ is one of the most common exercises undertaken to tone the stomach. You can do the crunches anytime, if you have 5-10 minutes to spare. For doing the crunches, lie on your back and cross your arms on the chest. Bring both your feet as close as possible to your hips. Now, lift your shoulders slowly off the floor. While doing this, keep your neck still and take care not to strain your back. Breathe out. Hold on to the position for a few seconds and slowly, lie back on the floor, while breathing in. Increase the number of repetitions, as you get used to the tummy crunches.

Sit-Ups

Sit-ups include one of the best abdominal exercises. To do sit-ups, you need to sit on the floor, bend your knees and lock your toes nicely. Position your hands behind your back and lift yourself up slowly while breathing out. While doing this, make sure that your back is in a straight position. Hold on the position for 2-3 seconds and return to the original position, while breathing in. Sits-ups may be slightly difficult to do when you begin, but with practice, you will surely get used to them.

>> My Secret Stomach Toning Exercise <<

Plank

For doing plank, it is advisable to use a mat, in order to avoid any discomfort. Lie on the floor, on your stomach. Keep your palms close to your shoulders on both the sides and lift your forearms. Now, bring your body up slowly, until you are completely balancing on just your toes and forearms. Your body should look straight, like a plank. At this time, breathe out. Hold on to that position for about 30 seconds. Now, lower on your body slowly, beginning from your lower back and shoulders, while breathing in. Initially, repeat this exercise 2-3 times and increase the reps slowly.

Leg Raises

This is yet another exercise that can help you get rid of belly fat and get a toned abdomen. Lay your back on the floor, keep your feet straight and position your hands on the side of your body. Breathe out and lift both your legs at a 45 degree angle, even as you tuck-in your lower abs. Hold on for about 5 seconds and then lower your legs back on the floor, while breathing in. Leg raises are said to be the best exercises for lower abs. 

Caution

If your have back strain, it is advisable to consult a doctor before beginning with any of these exercises.

>> My Secret Stomach Toning Exercise <<

Shoulder Muscles Workout

For ages now, the importance of broad and firm shoulders has been spoken of and established. While women swoon over men’s firm shoulders and consider it a necessary requirement in their men so that their heads can be rested whenever required, men, all over the world, go crazy about a woman’s firm posture. Women need not have muscular shoulders, but to have a firm gait and posture, they must work out the shoulder muscles. 

A toned body may get noticed more if the mid riff is flat, but a regular body when accompanied with square shoulders draws just as much attention. The attraction being one thing, your overall health in later ages also depends upon how erect and correct your body posture is. 

>> My Secret Weight Loss Tips And Tricks <<

For serious bodybuilders, the muscles on and around the shoulders are an important work because they are the ones that actually bulge out and help show-off the body. But for people, who are interested in fitness, shoulder muscle building just keeps them fit and ready for graceful aging. Take a look at some of the most common yet effective shoulder workouts.  

Shoulder Muscle Exercises

Seated Shoulder Press

Sit straight on a bench and extend your dumbbells directly above your head.

Keep your back erect.

• Adjust the bench to form an upright chair that supports your back.
• Lower the weights slowly to the sides till your arms are bent 90 degrees.
• Now press the dumbbells back up without locking your elbows and repeat.

>> My Secret Weight Loss Tips And Tricks <<

Lateral Dumbbell Raises

• Either stand with your feet shoulder-width apart or sit on the corner of an exercise bench.
• Keep your elbows directly below your shoulder joints, while your hands face your body.
• Unlock your elbows and bend them slightly, while keeping your chest elevated.
• Now slowly spread the arms out to the sides and raise them up.
• Push till elbows and weights are parallel to the shoulders.
• Now lower the weights slowly and repeat.

Seated Rows Using A Machine

• Hold the machine handles and sit down on the pad with your back erect.
• Make sure you stabilise yourself by planting your feet firmly on the ground.
• Now slowly row your elbows straight back while keeping them in line with your shoulders.
• When the arms are erect, pull them back to starting position and repeat.

Military Press

• Locate a free weight military press machine in your workout area.
• Keep your back straight and firmly inclined against the back rest.
• Now hold the bar with your shoulders positioned wide apart.
• Slowly lift the bar right above your head till your arms are outstretched.
• Hold this position for about 5-10 seconds and then slowly come back to the starting position and repeat.

Side Lateral Raises

• Stand straight with your legs spread shoulder width from each other.
• Hold the dumbbells in front of your thighs and keep your elbows slightly bent.
• Now bend your knees a little forward with your back also bent in front at a slight angle.
• Raise your arms sideways till they are parallel to the ground.
• Hold the position for a few seconds and go back to the starting position and repeat.

Front Lateral Raises

• Take the same position that you took for the side lateral raises, but do not bend your back, knees or even elbows.
• Raise your arms and lift the weights in front of you as high up as you can.
• Hold the arms as long as you can and then bring them back to the starting position.
• Try lifting your arms one at a time so as to increase the strain on your shoulder muscles and repeat.

>> My Secret Weight Loss Tips And Tricks <<