Showing posts with label fitness workout. Show all posts
Showing posts with label fitness workout. Show all posts

Weight Loss Program - Weight Loss? Why Bother With a Diet Plan? Does Weight Loss Matter?

Weight Loss Program - Weight Loss? Why Bother With a Diet Plan? Does Weight Loss Matter?
We all know that weight loss is important. We know we need a weight loss plan or to start a weight loss program - but ... honestly ... why bother? Will a weight loss program really make any difference in the long run?
Many of us comfort ourselves with thoughts like the ones above as we yo-yo between diets and see the scales swing their readings upwards and down. But there is new evidence to give you a fresh push towards better long term health - particularly if you have high blood pressure in addition to being overweight.
Body weight and blood pressure interact in a number of important ways. There is a direct link between how overweight you are and how high your blood pressure will be. Not all overweight people have high blood pressure but a large number of them do - particularly in men.
Brace yourself and think hard about this: 
If you are twenty percent overweight (body weight more than 160lb for an average woman or more than 205lb for an average man) then you are eight times more likely to have high blood pressure than someone of a normal weight.
Excellent recent research has shown that - no matter what your starting weight - a weight loss of one kilogram will result in a drop in both systolic and diastolic blood pressure of one mmHg. Just think of it like this: if you are overweight, have high blood pressure and are fed up taking large numbers of tablets each day - then try taking some weight off. Losing ten kilograms will see your blood pressure drop by a significant amount. Weight loss of twenty kilograms could see you being able to stop taking many, or all, of your tablets. What a prize that could be!
Being overweight is also strongly linked to high blood cholesterol levels and to diabetes. These three things - diabetes, high blood pressure and high blood cholesterol levels - are often called the deadly triad. Having one makes you more at risk of early death, two out of three and you could be in real trouble and all three leaves you a sitting duck waiting for a stroke or heart attack to strike. All three are directly linked to being overweight and all three can be avoided or improved by weight loss.
But that's not all. If you have high blood pressure then weight loss can also reduce your risk of dying from all causes.
Most overweight people carry their extra fat around their middle - this is particularly true in men. There is now overwhelming evidence that measuring abdominal girth can predict life expectancy. If you want to see those around you who are likely to die young then open your eyes and look at their waistband - it really is that accurate!
Some specialists say that measuring your waist circumference is a better way to determine your risk of stroke, diabetes or heart attack than measuring your weight on the scales. For good health, men should not go above a waist circumference of 35 inches and women should stay below 33 inches. Any man with a waist circumference above 39 inches is in real and imminent danger and should act to achieve weight loss immediately.

Seven Types of Yoga

Seven Types of Yoga
One of the best things about yoga is that it is easy on the body. Anyone, of any fitness level, age or gender can do it. Even those with previous injuries or physical ailments can do yoga. You have the ability to start out slowly performing some of the easier positions and then work your way up to the more difficult stances. For those who are very fit, some yoga offers a much more intensive workout, so there is definitely something for everyone.
How many types of yoga are there?
Contrary to popular belief yoga is not simply one set of poses. There is much more to it than that and a wide variety of different yoga styles that you can choose from, although in the West, the practice is normally referred to as yoga, as Western instructors normally combine a few of the methods and create their own unique styles of yoga to suit their goals.
Traditionally, there are 6 different types of yoga that are practiced around the world, but 7 if you include the new form, Bikram, which has been widely commercialized and is extremely popular.
1. Hatha 
2. Raja 
3. Karma 
4. Bhakti 
5. Jnana 
6. Tantra 
7. Bikram
So let's go into more detail about each type of yoga and what it involves:
Hatha Yoga
Hatha (meaning sun) is the most commonly practiced form of yoga in the Western hemisphere with two important principles that are promoted:
• Meditation 
• Improving Energy Within the Body
The meditation includes finding a position that is the most comfortable for you and as you gain strength and become more advanced you will find the one that is best for you. Most people go with the lotus position. The lotus position is done seated with your legs crossed and intertwined. The left foot is over the right thigh and the right foot is over the left thigh.
Improving energy within the body is done using various poses and focusing on the light energy that travels through your body. It is about bringing positivity and healing into your body.
Raja Yoga
Raja (royal) is slightly more difficult than Hatha, but similar, and requires more control and self discipline, as it aims to achieve awakening and enlightenment. It is also known as Classical yoga or Ashtanga yoga and focuses on the principles of meditation, concentration, and mind/body discipline. As per the eightfold path to enlightenment teachings, there are 8 limbs, or parts, to Raja yoga:
1. Moral discipline 
2. Self restraint 
3. Concentration 
4. Meditation 
5. Breath control 
6. Posture 
7. Sensory inhibition 
8. Ecstasy
Raja yoga aims to control thought waves and calm the mind, allowing you to eventually achieve self awareness.
Karma Yoga
Karma (discipline of action) is generally referred to in the sense of doing good or bad to others will result in the same thing happening to you. In yoga terms, Karma means a selfless action and to perform this kind of yoga, you are supposed to surrender yourself and serve humanity and mankind selflessly.

Karma yoga is based in Hinduism and was founded by Bhagavad Vita. The main aim of this type of yoga is to purify the mind and heart, getting rid of negative energy and negative thinking. The important aspect of Karma yoga that you must understand is that you will learn to have no attachment to the results of your actions, as this will lead you to freedom of fear and sorrow.
Karma yoga as you can see is more spiritually based than physically and there are no specific poses that are linked to this type, but it is more about using the best postures that you are comfortable with, therefore they tend to be simpler.
Bhakti Yoga
Bhakti is about divine love and faith, and is a more spiritual type of yoga, where the person devotes time to all living things including humans, offering forgiveness and practicing tolerance. It is very similar to Karma yoga. The forms of love that this type of yoga focuses on are:
1. Material love 
2. Human love 
3. Spiritual love

Bhakti movements originate in Hindu scriptures and there are 9 principles that are followed which are:
1. Srvana (Listening) 
2. Kirtana (Praising) 
3. Smarana (Remembering) 
4. Pada-Sevana (Rendering Service) 
5. Arcana (Worshiping) 
6. Vandana (Paying homage) 
7. Dasya (Servitude) 
8. Sakhya (Friendship) 
9. Atma-Nivedana (Surrender to Self)

Bhakti yoga follows more meditation rather than physical poses.
Jnana Yoga
Jnana, also called Gyana yoga, is a Hindu philosophy all about the right of knowledge and true wisdom. It focuses on clearing the mind and releasing negative energy from the body and mind. Through this type of yoga you take the path to enlightenment

Jnana can be followed along with all other paths of yoga and starts from the experiences that everyone has, allowing you contemplate deeply in order to realize the truth.

Jnana yoga focuses on uses three main points or principles which are:

1. Viveka (the path to self realization) 
2. Neti-Neti (removal of false ego and materialism) 
3. Vicara (Final understanding of self realization)

These principles allow the yogi to follow the correct process to gain the real knowledge or truth about themselves and their lives. This is also more meditative than physical.
Tantra Yoga
Tantra (expansion) is the one type that most people are curious about as it focuses on erotic sensuality and sexual well being. It teaches enlightenment through transcending oneself using a system of rituals. It is about becoming aware of your body and expanding your mind so that you can gain access to all levels of consciousness. The various rituals that are practiced bring out both the female and male aspects in each person and this is said to be the only way to awaken the spirit deep within.

While sex is one of the rituals, it is not the main part of tantra yoga. Some practitioners even suggest a life of celibacy.

There are tantra yoga poses for couples to do together to enhance their sexuality and gain a special type of connectedness in their relationship, but it can also be done individually which is actually called Kundalini yoga.
Tantra poses are similar to the traditional ones like downward dog and warrior, but they require relaxation and the ability to push oneself and expand further. The pelvic tilt, the yab-yum, and Hercules are other common Tantra yoga poses.
This form of yoga is great for both physical and mental awareness.
Bikram Yoga
Bikram yoga was not included in the traditional 6 forms that are usually talked about, as it is a relatively new form of yoga, but well worth mentioning as its popularity as soared. It is also called Hot Yoga.
It was developed by Bikram Choudhury with 26 postures and 2 forms of breathing exercises. This type of yoga is done in a very hot room where the temperature is roughly 40 degrees Celsius or 105 degrees Fahrenheit.

The Best Fat Loss Workout Program

The Best Fat Loss Workout Program
The reason why people are not very successful with fat loss, is because people can not find the right information, that will truly be helpful. 

There is some very helpful information about nutrition and exercise, but it is scattered all over the place and it is hard to find. The best fat loss workout program should contain all the necessary information, that is one place, like Burn The Fat Feed The Muscle, for example.
One of the obvious problems people have, that does not able them to lose fat, is not doing effective workouts. A lot of people are exercising and working out a lot and working hard, but they really do not know what they are doing. The worst thing of all, is if you are working very hard but not getting any results, which is exactly what people are doing.

For example people mostly know that aerobic exercises are necessary for fat loss, because they burn a lot of calories. But people do not know, that if they also include weight training exercises to their workout program, then they would burn fat more effectively and faster. It is important to know exactly what you are doing, analyze everything and learn from your mistakes.

There is no perfect workout program, that works for every person. The basics are the same, but each person has to pay attention to what they are doing and get as much feedback as possible. There is always room for improvement and if you do not know what to look out for, then you are not using your full potential.

The best thing anyone can do, is learn from real experts to lose fat quickly and effectively. If you do that and you also work hard, then you can get the most out of your workouts and make a lot of small improvements, that you otherwise would not have made. The more you learn the more information you have and the more effective you can make your workouts.

4 Examples of First Day Workout Programs at the Gym

4 Examples of First Day Workout Programs at the Gym
Most people sign up for fitness club membership for one common reason, losing weight. Others just want to maintain their body weight but develop more muscles. Your first attempt to try out a session at the gym may be new to you. What to do first, next and last is your concern. How to do your routines is your next query. Which specific machines to use is another afterthought.

These 4 samples of first day workout programs at the gym must give you some hints as to how you're spending the rest of your sessions. Take them into consideration and compare with what your fitness guru has to suggest.
1. Warm-up, Treadmill Run, Abs Machine and Tone Down. You can start with 5 minutes of stretching your main body parts to be used for the entire session such as legs, arms, shoulders, neck and knees. Proceed with 20-30 minutes of treadmill walk and run. Start with low speed and increase as you reach the first 10 minutes. After cardio session, you can hit the abs twist machine for 5 minutes of abdomen strength training. Do not attempt to do more than that as it may shock your abdominal muscles. Culminate your session by cooling down on the treadmill for 5 minutes.

2. Stretch, Aerobics, Hip Abduction Machine and Tone Down. Stretch your muscles as your way of warming up for 5 minutes. After which, you can do your cardio by joining the aerobic session for 30-45 minutes depending on your energy level. Once done, you can manipulate the hip abduction machine to increase resistance on your hips and hamstrings. You can do it for 5-10 minutes. Finish your session by calming down your muscles through mild stretching for 5 minutes.

3. Warm-up, Treadmill Run, Arm and Leg Strength Training and Tone Down. Kick off by warming up for 5 minutes. You can do some rotation of your body parts like arms, legs, knees, head, neck and feet. Then, you can walk and run on the treadmill for 30 minutes or more depending on your tolerance. But usually, first timers should only do 20-30 minutes. 

You can do arm and leg strength training afterwards. Do not do dumbbells yet. Instead, you can get the assistance of a fitness instructor to guide you how to use the machines intended for them. Tone down by walking on the treadmill for 5 minutes.

4. Warm-up, Elliptical Machine, Abs Crunch and Tone Down. Do the warm up for 5 minutes and get to manipulate an elliptical machine for your cardio exercise for 30 minutes. This is followed by the abs crunches to aim attention on trimming your waistline and strengthening your abdomen muscles.

You can do it for 5 to 10 minutes. You can tone down by simple stretching for 5 minutes. If it's your first time to be in the gym, do not hesitate to ask questions. It's better than assuming. Fitness gurus are there to assist you with anything.

How To Plan Your Diet and Workout Routines To Lose Weight Safely

How To Plan Your Diet and Workout Routines To Lose Weight Safely
If you are researching online to check how you can plan your diet and workout routines to lose weight safely, I'm sure you must have come across thousands of sites offering you different types of information. This post lists the important points you have to keep in mind when you want to lose weight safely.
Your Weight Loss Diet Plan
Planning a sensible diet is not rocket science. The best person to decide what your body needs is YOU. So take a hard look at yourself, and come up with your:

1. Eating hours.
Deciding your eating hours is simple. Observe how often you get hungry, and make a note of it. This way will help you mark the times you should eat before you get hungry. Never force hunger on your body. It just leads to overeating. So plan your meals around the times just before you get hungry.
2. Foods to avoid.
You know very well which foods make you feel bloated, heavy, etc. If you're not sure, give us a buzz and we'll work you through the process. Bottom line here is to avoid those foods in your every day diet. Keep a separate day to gorge on those.
3. Food consumption rate.
Your food consumption rate is basically the number of times you need to feed your body to avoid any exhaustion, fatigue, general bad feeling. Some people are okay with three small meals a day. Some lose weight with six meals a day. So what's your count?
Your Weight Loss Workout Routine
This is something you need to discuss directly with experienced consultants because what might work for someone might be harmful for another.
And one more thing - you have to consult with your physician before starting any diet plan or workout routine. This is a MUST. If you're suffering from hypertension, pain, diabetes, etc. then your physician can tell you what might work, and what might be potentially harmful for your body. It's important you talk to your physician first, no matter if you think you're healthy. Why take unnecessary risks with your well being, right?
In conclusion, I'd like to state the best way to design your diet plan is by listening to your body. Someone else can't decide what you want to eat, and when to eat. It's you who will decide. You can of course look to someone else to draft out a good diet plan, but you have to be actively involved in the process. And finally, talk to your physician before starting any diet plan or workout routine.

The Best Workouts for Weight Loss

The Best Workouts for Weight Loss
Possibly the most intimidating thing for any beginner trying to lose weight is knowing where to start with healthy eating and proper exercise. We made this plan to make that part easier.

We asked the BodySpace community which workouts they recommend to lose weight. Here are the workouts from the two winners, along with their best tips on how to perform them! 
This weight loss workout plan consists of a day-by-day guide to help you lose weight & get fit. The exercise plan is for beginners
Sometimes, when you're trying to lose weight, the biggest challenge to adopting a weight-loss workout plan is finding a regimen that fits seamlessly into your life. Lots of guys who are trying to lose weight try absolutely absurd workout programs that require tons of specialized equipment or instruction

Breast Lifting Workouts

Breast Lifting Workouts 

This fitness instructor insurance program
This fitness instructor insurance program
Breast Lift Workout Without Surgery | Bust Exercises incl. 5 Beauty Tips
This fitness instructor insurance program
This fitness instructor insurance program
The best workouts programs 
This fitness instructor insurance program
This fitness instructor insurance program
40 Side leg raises 
20 Deep side lunges 
This fitness instructor insurance program
This fitness instructor insurance program
20 Side leg extension 
40 Side leg raises

The Transforms Your ABS Workout

The Transforms Your ABS Workout 
Do one set of each of the five exercises below 
in order withon resting between moves after finishing all of exercises rest one minute and repeat for a total of three rounds.
1- swiss ball plank with feet on bench 
hold for 30 seconds in the first set 45 the second and 60 the third
2- Hands free side plank 
do five reps then switch sides 
3- Front plank with pulldown 
Do 15 then switch sides 
4- Stability ball reverse leg lifts 
do 15 reps 
5- Slide out Do 15 reps 

Transforming Core Workout

Transforming Core Workout
beycecle crunches 20 reps 
Lying oblique reach 16 reps 
Mountain climbers 60 seconds 
Bridge 25 reps 
the best vedio for workout program

15-MInute Core Workout to Transform Your Body | Class FitSugar
POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.

15 Minutes Slim Waist workout

15 Minutes Slim Waist workout 
This 15-minute tiny & slim waist workout will get you a small waist and tone your core and slim down your sides! If you've ever asked yourself how to get a smaller waist? It's time to engage those abs & obliques and feel the burn! 
25 Side plank cross crunches 
20 Push up plank with altenating hip drop 
15 Knee touch and arabesque exercise
10 Bend and kick

Hot Healthy Workout

Hot Healthy Workout
i want Her arms 
these four moves give you a strong, toned upper body ( but not steroid-y guns) 
get ready to pull out the strappy stuff.
warrior prees 
flip -flop dips 
lunge and lift 
tripod press

The 15 Minute Hot ABS Workout

The 15 Minute Hot ABS Workout 
Do the following moves up to three day a week, moving from one to the next with as little rest as possible after each, ( you can rest for up to 60 seconds between cicuits.) Repeat For a total of three circuits.

2- Reverse lunge rotate 
Do 5 reps then switch sides 

3-Folding Chair 
Do 10 reps 
4-Ruler reach 
Do 5 reps. then switch sides 
2 Minute abs 
20 seconds each exercise / no rest between exercises

The Lean Legs & Tight Butt Workout

The Lean Legs & Tight Butt Workout
Three day a week, do tow or three sets of this routine, resting for 60 seconds between each exercise. shorten your break time (or get rid of it completely) to increase the challenge even more. 
1- Step up with leg lift 
alternate sides for a total of 12 to 25 reps 
2- Reverse lunge with front kick 
Do 12 To 15 continuous reps, then repeat on the other side 

3- Lateal leg lift 
Altenate sides for a total of 12 To 15 reps on each side 
4- Plie squat jump 
Do 15 To 20 reps 

3 Minute Workout ARMS Beginner

3 Minute Workout ARMS Beginner
 Workout ARMS
 Workout ARMS

Workout ARMS Beginner 
30 seconds
Stretch ARMS out To 'T' 
Plams face the floor 
30 seconds 
Start on all fours hands and knee on ground 
Lower body until shoulders align wth elbows 
Start with elbows bent at '90' 
Using your own resistance.push ARMS slowly up and overhead. until fully extended.
30 seconds
Push up through ARMS . lift hips. and extend elbows
Knees bent hands behind fingers forward
30 seconds 
Srart feet apart ARMS at sides 
Lock elbows against body. and using your own resistance slowly curl ARMS UP