Month: December 2016

6 Steps to Healthy Weight Loss Easily

Post author By admin
Post date December 3, 2016
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Losing weight has gotten a bad reputation. People avoid it, dread having to do it, try it and give up, and generally approach it with the idea in mind of how hard it is! But it can be much easier than that.

The trick is to approach it gradually. Don’t try to make huge changes all at once.

Make one small change at a time and give yourself some time maybe a week or more to get used to it. Then add on another small change.

If you keep it up, which is not very hard to do, after only a few weeks you will start to notice changes in your energy, your strength, and how your clothes fit.

What kinds of things can you change? Well, we can start by remembering that weight loss or weight gain come from the foods you put into your body and the exercise you do with it. That gives us a lot of possibilities. One week you can add a short walk after dinner or lunch.

Another week you can start cutting down your portion sizes by 20% to 30%. If you’re in a restaurant, you can stop after a healthy portion, and even avoid wasting it by taking the rest home.

Other changes you can make might be changing one of your daily snacks from chips to tasty fruit, or substituting baked foods instead of fried ones.

By taking it step by step, you never feel pushed too fast, which prevents you from resisting or feeling out of sorts. So you lose without really noticing it. Here are some general areas to give you ideas for other small changes you can make:

6 Great Ideas To Speed Weight Loss Easily

1. Controlling calories vegetables have a lot less than carbs or fatty foods. And spices and baking can go a long way toward giving you a substitute for that yummy fried, salty, fatty taste. In fact, after you get used to healthier food, you will probably find your old favorites to be much too heavy, over-salted, and oily. Plus you can still eat protein of any kind, since that helps you burn calories faster.

2. Limiting your portion sizes we are taught to clean our plate. But if you are facing a mountain of foods in front of you, the better part of valor is not to go on the attack!

3. Replacing a few large meals with many small ones much better for your blood sugar levels and more.

4. Choosing fresh foods instead of processed ones processed foods virtually always have way too much salt, sugar (or sugar-containing ingredients), and fats. Food products like that are cheaper to produce and don’t spoil as fast. But what’s good for food processing or shelf life is often bad for your body. Fresh and whole is better for you.

5. Exercise helps you stay healthy, more youthful, and burns calories too. This doesn’t mean endless pounding workouts, just more than today. Try walking around the neighborhood and then longer and at a faster pace as time goes on.

6. Small easy steps make it much easier on you than huge changes. They give you a chance to make yourself at home with your new eating and exercise habits, and to adjust them to fit you the way you like.

Taking it slow and easy also protects you against the risks of rapid weight loss, like a sudden release of toxins from your fat cells into your bloodstream, or having to buy a whole new wardrobe all at once.

Why do it the hard way when you can do it the easy way? Enjoy the healthy changes coming to you everyday instead of dreading that next workout, if you are dreading it then you are working out too hard for the long term.

Now you know the secret to making weight loss easy. You probably don’t need a complicated system or expensive foods or equipment. It’s so much easier than that! Once you’ve experienced it for yourself, you may end up wondering why you ever thought it was so hard.

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Weight Loss Exercise

30 Day Squat Challenge with Guide and Video

Post author By admin
Post date December 3, 2016
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I have written before and I am sure I will write again about the amazing advantages to doing compound exercises.

As a reminder, a compound exercise is one where you have many muscles involved in an exercise instead of an isolated exercise. A few examples of compound exercises are squats, bench press, deadlifts. Isolated exercise examples would be tricep push downs, Flyes, and bicep curls.

Squats are A Fantastic Exercise

One of the greatest exercises of them all is the squat. Squats will work your legs obviously but also your butt, your lower back, your abs, and all the connective muscles and ligaments between them.

My wife started a 30 day squat challenge and I decided to join along with her. I always seem to have a Love/Hate relationship with squats, I love to do them, but I always seem to get a lot of lower back pain the next day if I lift too heavy.

Of course, being a deskbound computer guy does not help me, I have a weaker core than my legs so my lower back is the weak point of squats for me. this 30 day challenge should help that.

What is the 30 Day Squat Challenge?

The idea of the 30 day squat challenge is to do a large number of squats over 30 days. The first day only has 30 squats, but the last day has 175 squats.

I am excited with this challenge as instead of doing squats once every few days so probably 5 times in a month or so, this challenge will have us doing squats for 25 days of the 30 days!

This is something that anyone can try and do. As opposed to the squats that I do at the gym with weights these squats are done with no weights so they can be done in your living room or basement and only take a few minutes a day.

The only thing to worry about with squats is that when you are doing squats you are lowering and raising your body in what is nowadays a not very natural manner. Do not worry if you fall over the first couple days trying this squat challenge. Don’t laugh, I was looking around and did it myself.

The key to doing squats correctly is to do them smoothly.
keep you arms in front of you, either crossed or straight out and
lower your body down as if you were going to be sitting in a chair.
Don’t go too low, only until your upper and lower legs are at a 90-degree bend
And finally slowly raise yourself straight up. Form is crucial

Here is a great video that will show you how to do a squat correctly so that you have something to go by.

If you notice in the video, Alycia is showing us how to do the squat with the correct form and even talks about breathing correctly. This looks very easy when she is doing it but don’t worry if you have a bit of trouble as you are getting used to the exercise.

So there you have it. a 30 days squat challenge that will take only a few minutes a day, hopefully not break a lot of sweat, but make you feel in better control of your body as you strengthen your legs, back, and core.

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Weight Loss Exercise

Excuses For Not Buying Home Fitness Equipment

Post author By admin
Post date December 3, 2016
No Comments on Excuses For Not Buying Home Fitness Equipment

You know why people make excuses? Whenever the mind figures out that it needs to do something different than the routine, it is filled with doubts, fears and apprehensions, which in turn culminate into excuses.

If you are excusing yourself from buying home fitness equipment, you are not alone.

However, you need to understand that excuses won’t take you anywhere. I can give you a variety of reasons why you should buy exercise equipment, but unless you really go and buy the equipment (or use some in a gym) and do that damn workout, you are neither going to lose weight or build the strong toned body that you wish for.

Why People Don’t Buy Home Fitness Equipment

1. Lack of company and loneliness of working out: There are many people who quickly get bored of workouts if they have to exercise all alone, day after day.

Lots of people prefer to hit the gym simply because there is some company for them. However, you don’t need to workout alone even if you use home fitness equipment or machines.

Convince your family about the importance of fitness, then buy a couple of extra pieces of fitness equipment for your other family members. This way, you won’t have to workout alone and at the same time, it would help keep the rest of your family fit and healthy.

Another way is to let your family play their favorite sports while you workout in the background.

For example, if your family members are interested in table tennis, pick up a ping pong table. On the other hand, if foosball is fun for them, you can buy them a foosball table instead.

2. Insufficient space: Are you worried about space for setting up the fitness equipment at home or storing it for later use? If the former is the case, then it might be a valid reason for not buying the equipment.

People living in small apartments barely have any space left after installing tables, beds and large couches; if that is the case with you, you either need to get rid of the couch and setup your fitness equipment in its place, or forget about buying home-based equipment.

If however, you have enough space for setting up the fitness equipment at home but are worried about where to store it after the workout session is over, there is good news for you.

Most home fitness equipment manufacturers today understand the needs and demands of regular people. They know that not everyone who buys a fitness equipment lives in a giant house and everyone has different areas to put equipment.

Modern exercise machines are becoming more and more portable and compact than before, so as to make it easier for you to store them after use.

Most fitness machines can be folded and tucked away safely at a corner of your house after you are done with them. As such, you don’t need to worry about it.

3. Lack of professional guidance: Many people’s excuse from buying fitness equipment is because they feel they won’t be able to make proper use of it without a trainer or proper instruction. While this is a true and valid issue, it is also true that if your workout routine begins at early dawn or late night, you are not going to get a fitness trainer who would be at your beck and call.

So your best option is the internet. Of course you can get info from this blog or from so many Youtube videos out there that no question will go unanswered. Sometimes the problem though is just too much information and not knowing which stranger to trust.

You may or may not be aware of it, but these days you can get custom workout and diet plans tailor-made to your needs and home fitness equipment, all for a small monthly fee.

If you subscribe to any such program, you would get professional guidance not only on fitness but also diet and nutrition; let’s face it, every one knows how important dieting is in the pursuit of weight loss.

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