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- I have been helping people reach their health and fitness goals for over 15 years.
17 May 2015
Core Workout Using Dumbbells
When looking to build core stability and strength, dumbbells are often overlooked. However, dumbbells can be used to create a core workout both fun and challenging. In this post I will give you 5 core exercises using dumbbells that will give you a great core workout.
When trying to determine what weight to use, follow these recommendations for your core exercise using dumbbells workout:
– For Muscle Size and Strength: Use dumbbells that allow to to do 4-8 reps.
– Muscle Endurance & Tone: Use dumbbells that allow you to do higher reps of 12-15.
– For A Combination of Strength and Endurance: Use dumbbells that allow you to do 8-12 reps of the exercise..
Exercise 1: Dumbbell Russian Twist
The Dumbbell Russian Twist is a great core exercise for working the oblique muscles (obliques are located on the sides of your midsection).
To do the Dumbbell Russian Twist follow these steps:
1: Sit on the floor with your knees bent, feet flat and grab a single dumbbell holding it by the side plates. Keeping the dumbbell out in front of you and keep your elbows bent. Lean backwards and lift your feet off the ground and have your knees bent at a 45 degree angle.
2: Twist your torso towards your left side and guide the dumbbell with both arms until the dumbbell is almost at the ground on that side.
3: Twist your torso to the right side using the same motion with the dumbbell as you did on the left side.
4: Repeat these steps for your desired number of reps.
5: Rest for 30 seconds to a minute.
6: Repeat these steps two more times before doing the next exercise.
Here Is A Video Demonstration Of The Dumbbell Russian Twist
Exercise 2: Dumbbell Wood Chop
The dumbbell wood chop is a great exercise that uses the core along with some use of the shoulders, lats, and even the glutes get some work here by maintaining stability.
To do the Dumbbell Wood Chop just follow these step:
1: Hold a dumbbell in both palms with an over-hand grip while standing straight with your feet shoulder width apart. While bending your back slightly and knees slightly bent, bring the dumbbell down to the outside of your left thigh and make sure your arms are straight but not locked.
2: Bring your arms out while driving through the sides of your torso to allow the dumbbell to be over your right shoulder. In this stance, you should have your arms stretched over your right shoulder just like you would if you were holding an axe.
3: Bring the weight down to the side of your left thigh.
4: Repeat these steps for your desire amount of reps and then make sure you perform the same number of reps for the right side.
5: Rest for 30 seconds to a minute and then perform 2 more sets making sure you work both sides.
Here Is A Video Demonstration Of The Dumbbell Wood Chop
Exercise 3: Over head Dumbbell Side Bend
The overhead dumbbell side bend is another great exercise for your oblique muscles.
To do this exercise just follow these steps:
1: While standing straight up with both feet about hip width apart, grab a dumbbell with both hands and hold it directly above your head.
2: With the dumbbell remaining overhead, bend at your waist bringing the dumbbell to the left side without moving your hips.
3: Return to the starting positions and then bend at your waist and bring the dumbbell while still overhead to the right side.
4: Perform the desired number of reps on each side.
5: Rest 30 seconds to a minute and repeat two more times.
Here Is A Video On How To Do The Dumbbell Side Bend
Exercise 4: Dumbbell Good Morning
The dumbbell good morning exercise is an awesome core exercise using dumbbells that targets the lower back, core, as well as the hamstrings.
To perform the dumbbell good morning, follow these steps:
1: With your feet about shoulder width apart, stand upright holding a pair of dumbbells in both hands. Keeping a slight bend to your knees lift both dumbbells up to your shoulders. Keep your elbows bent, wide, and pointing towards the floor.
2: Pushing your butt backwards, hinge forward at the hips. Keep your dumbbells at your shoulders and your back straight and bend your torso until it is parallel to the floor.
3: Bring your hips upwards and stand up without arching your back.
4: Repeat these steps for your chosen number of reps, then put the dumbbells on the ground.
5: Take a break for Rest for 30 seconds and one minute.
6: Repeat for two more sets.
Here Is A Video Demonstration Of The Dumbbell Good Morning
Exercise 5: Dumbbell Lower Back Extension
Having core strength is not just about trying to get six pack abs. A strong balanced core should include exercising your lower back muscles also. A great exercise to do this is the dumbbell lower back extension.
Follow these steps to do the exercise:
1: Using a hyperextension bench, adjust it to a 45 degree angle and hold a dumbbell close to your chest as you lie forward on the bench. While grasping the dumbbell, cross your arms on your chest and have your feet fully secured.
2: While keeping your spine straight, bend forward at the waist and bring your torso as far as it can go.
3: Making sure you are lifting with your lower back muscles, bring your torso back.
4: Repeat these steps for your desired number of reps and then place the dumbbell on the ground.
5: Rest 30 seconds to one minute.
6: Repeat these steps two more times to finish the workout.
Here Is A Video Demonstration Of The Dumbbell Lower Back Extension
This dumbbell core workout is a quick, effective way to strengthen the core muscles. By doing these exercises a couple times a week, you can develop central stability which will help protect you against injury and also improve performance in all your workouts. As with any dumbbell workout, always use a dumbbell that allows you to perform each exercise with correct form while still challenging your muscles. Never increase the weight of the dumbbells you’re lifting if it causes your form to suffer. Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, we will receive an affiliate commission. Regardless, we only recommend products or services we believe will add value to our readers.
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25 Apr 2015
Medicine Ball Exercises To Improve Your Fitness
If you are stuck in the same boring workout routine and are not seeing results, adding some medicine ball exercises just may be the spark you need to put that fire back into your exercise routine.
A successful exercise regimen makes use of all types of exercise equipment and different forms of exercise for total body conditioning and using the medicine balls is a great way to work many muscle groups.
Medicine Ball Explained
A medicine ball is a ball that is specifically designed for fitness and can weigh anywhere from 2 to 50 pounds. Some medicine balls are covered in rubberized material while others may be covered in leather. There are some medicine balls that have the ability to bounce while others may not. There are also different types of medicine balls that may have handles or built in grips to perform a variety of exercises
People who are in a rehabilitation therapy program might use medicine ball exercises for functional fitness to help perform daily activities again. In athletics, exercises that use a medicine ball can help with agility, increased muscular power, speed and endurance.
Medicine Ball Training Benefits
The many different exercises that can be performed with the medicine ball make it a great fitness tool for working the whole body. There are many different ways to use the medicine ball as it can be swung, bounced, pressed, caught on the rebound, or thrown. A great example would be side tossing the medicine ball back and forth between partners.
Strength Training Exercise Sample: The Medicine Ball Slam is a great exercise where you slam the ball to the ground and depending on the ball, catch it on the bounce back.
Here is a video of the Medicine Ball Slam:
Another great exercise is the Medicine Ball Side Throws where the medicine ball is held in front of the body and then is tossed to another person or against a wall.
Medicine ball exercises can also be used when you are using plyometric movements in your workout routine.
Plyometric Training Exercise Sample: Plyometric Push-Up: An awesome upper body plyometric exercise is the plyometric push-up. Start in the push-up position with the medicine ball under your chest. Perform a push-up but on the upswing jump and place both hands on the medicine ball. With hands on the medicine ball, do another push up and on the upswing bring the hands off the ball to land back in the original position.
Here is an example of a plyometric push-up:
Training The Core
Medicine ball exercises for the core can help build core strength because they isolate the core and require core stabilization to perform the exercise. For example, the standing side pass can be done with two people standing back to back and passing the ball behind their backs to each other alternating sides.
Core Training Exercise Sample: The Russian Twist is another great and popular core exercise. The Russian Twist is done by sitting on the floor with knees bent, feet on the ground, and leaning back so the torso is about 45 degrees all while holding the medicine ball. When in that position, twists left and right for several repetitions. To add additional resistance, the feet can be lifted off the ground.
Here is a video of the Russian Twist with a medicine ball:
Medicine Ball Leg Lifts is another great core exercise where the medicine ball, while laying down, is held over the head and then the legs and arms are lifted passing the ball to between the ankles and then lower the legs to the ground.
Here is a video of the Medicine Ball Leg Lifts (They use an exercise ball but you can also use a medicine ball)
Training For Power
Medicine balls can be an effective tool for training for power. As stated earlier, adding medicine balls to plyometric exercises can increases strength and power.
Power Training Exercise Sample: A person may include squat ball tosses in their exercise regimen; starting with the ball about chest high, squat down and as coming back up toss the ball as high as you can.
Here is a video example of the squat ball toss:
SummaryValeo Medicine BallValeo's medicine balls will help develop core strength, improve balance and coordination, and have you reaching your fitness goals. Made with a strong rubber construction which allows you to bounce off hard surfaces. The textured surface will give you a suoperior grip to perform all types of exercises. The ball's durable construction allows it to bounce off hard surfaces. Includes an exercise wall chart. Helps develop core strength and improve coordination, balance, and endurance.I WANT THIS
If you are going to include medicine ball exercises into your fitness regimen, consult with your physician to make sure you are able to exercise. Also, training with medicine balls do require a bit of skill so if you are unsure of how to do an exercise always seek the advice of a fitness trainer. Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, we will receive an affiliate commission. Regardless, we only recommend products or services we believe will add value to our readers.
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28 Mar 2015
How To Burn More Calories When Walking
A major reason people avoid walking is that they feel it burns to few calories compared to doing other cardio exercises. Such exercises such as running and cycling can have you burning a substantial amount of calories more in an hour compared to walking. True, but did you know there are some simple techniques that you can try so you can burn more calories when walking. This post will give you 5 ways to add to the calories burnt when walking.
1: Include Weights
A simple but effective way to increase your calorie burning is to carry some weights. A great way to add this additional weight is by using ankle weights and wrist weightsthat can weigh anywhere between 1-5 lbs or more depending on your level of fitness. If you are looking for something a bit more challenging, try adding some weight to a backpack to increase your resistance which will lead to burn more calories when walking.
2: Climb Some Hills
A very challenging way to increase the amount of calories you burn while walking is to climb hills instead of walking on a flat surface. Walking hills not only will get you sweating but it will also add some variety to your walking program to help in challenging your body. Also, with the addition of adding hills it can break up chance of adapting to walking on flat surfaces and have you using different muscles in your lower body.
3: Performing Interval Training
If you’re looking to really increase your calorie burning while walking then interval training are a great way to achieve this. Adding in intervals of sprinting, running, or jogging can double or even triple your calorie burning and will make your walking routine more challenging. A simple example of adding intervals would be to simply jog for a couple minutes, walk for 5 minutes and then repeat. Try out different methods and find what works for you.
4: Add In Some Bodyweight Exercises
Adding in some bodyweight exercises can bring your walking routine to a new level as you can work muscle groups that aren’t necessarily used when walking. The great thing about bodyweight exercises is that they can be performed anywhere, at anytime, without the need for any equipment and for a long as you want. Such bodyweight exercises as push-ups, jumping jacks, squats, lunges, knee-ups, and many more can all increase your calorie burning.
5: Try Using Nordic Poles
Nordic poles are a great way to incorporate the muscles in the upper body into your walking routine which will lead to an increase in the amount of calories that you will end up burning. In addition to bringing your upper body into the action, Nordic poles can also take the pressure off your joints and knees while walking.
By adding in these 5 tips into your walking routine, you can burn more calories when walking and turn walking into an effective fat burning process. So if you avoided walking because of the lack of calories you thought it may burn, give it another shot using some of these tips and have some fun! Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, we will receive an affiliate commission. Regardless, we only recommend products or services we believe will add value to our readers.
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14 Mar 2015
Benefits of Getting Quality Sleep
– I am sure by now you have heard that there are many health benefits of sleep to our bodies. After getting a good, uninterrupted sleep session, you will often feel full of energy and ready to face the day. The importance of getting sleep goes even further as there are many other health benefits of sleep. Scientists, in recent years, have studied endlessly to try to understand just all the health benefits that sleep can bring. In this post we will be looking at the many ways that sleep can enhance your health.
1 – Improved Memory
There have bee a number of studies to show that sleep can have many positive effects on your memory and the ability to remember things better. This process, researches believe, is known a s memory consolidation in which the brain can recall skills that are learned while awake.
2 – Better Concentration
When you are getting enough sleep, there is less of a chance of losing the ability to concentrate during the day. This allows you to be much more alert which can have a positive impact on your daily performance, effectiveness, and productivity.
3 – Increased Muscle Growth
Sleep is crucial for muscle growth as it helps release growth hormones and gives your body the time needed for to repair muscle cells. Not only does it revitalize and renew muscle cells but it can also restore any tissue damage. This is especially beneficial when you are using weights in your workouts and pushing yourself as intense training can slightly tear your muscles which will then get repaired bigger and stronger. Sleep will allow the process of repairing these torn muscles which can then increase in size and strength.
4 – Greater Fat Loss
Often overlooked, getting enough quality sleep accelerate the fat burning rate and also have you eating less. Sleeping can help regulate the 2 hormones that control hunger, ghrelin and leptin. It will also get the production of human growth hormone stimulated which can help speed up and support your body’s ability to burn fat.
5 – Physical Performance Improvement
If your an athlete then being at a peak performance level is crucial and good quality sleep can help you be at your best. Stanford University researchers did a study on college football players who got at least 10 hours of sleep over several weeks. The research found that these well-rested football players had an increase sprint time and also weren’t as tired and had more stamina throughout the day.
6 – Lower Stress Levels
When your body is not getting enough sleep, it goes into stress mode. Its functions will stay on high which leads to a spike in blood pressure and the stress hormone cortisol. Having high blood pressure will increase your risk of getting a stroke or heart attack and the added stress can also negatively have an effect on your mood increasing the risk of depression. Getting enough sleep on a routine basis can keep your body out of stress mode and stay in a calmer, relaxing state.
There are so many reasons you should be trying to get good quality sleep on a regular basis. So if you are not getting at least 6 hours of good quality sleep every night, it is time to make some changes right now and enjoy all the great benefits sleep will give you.
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1 Feb 2015
Gym Etiquette In Your Fitness Center
– Several years ago I wrote an article about gym etiquette and several pet peeves that you may also see at your gym. About five years have past since I wrote it, some things like technology has changed, but one thing is for sure, some people still have no gym etiquette. Well with the new year upon us, gyms all around are packed with members, some of which just might have you shaking your head. There is a thing called gym etiquette that many just need to learn because some people just act like they are the only one working out in the gym.
Presenting yourself in a respectful manner, obeying your gym or health clubs rules, and respecting others and also the gym equipment is all a part of having gym etiquette.
So, when it comes to gym etiquette, here are some that can get the blood boiling.
1- Leaving Weights Everywhere
It might be impressive to load the leg press with weight but it just isn’t cool to leave all the weight on the machine when you are finished. If your manly enough to do all that weight then be a man and remove it. This will often cause someone to think the machine is being used or maybe they just are not physically able to take all that weight off so they will avoid it all together. Leaving your weights on the machines, bars, or on the floor is just being inconsiderate to other members. Show some gym etiquette and put the weight away after using them.
2- Dam Cell Phones
This one is quickly become one of the top gym pet peeves because everyone has a cell phone nowadays. If you have so much going on in your life that you have to be on the phone your entire workout then maybe you should hire an assistant. An emergency situation is one thing but being on the treadmill talking about the TV show you watched last night can wait. Working out and trying your best on a piece of cardio equipment can be hard enough without having to hear all about the entire life story of the person next to you. Put the cell phone away and concentrate on getting your workout done. You just might be able to workout more than just your jaw that way.
3- Not Cleaning Your Sweat
This should be a no-brainer but amazingly I still see it. If you are working out hard and have worked up a sweat than good job to you. It does show your working. But it doesn’t mean you can leave a small swimming pool of your sweat behind for others to clean up. Just can’t figure this one out. Have some gym etiquette and clean up after yourself because it shouldn’t be the job of the next person to clean your mess.
4- Using the Equipment to Lounge
The way they make these new exercise machines you can really target the muscles you are working in a safe and effective way. Most of these exercise machines have a seat and many people think once they sit on a machine then they have complete ownership to it and no one else can use it. The way most gyms set up there exercise equipment is to perform the exercises in a circuit, so you shouldn’t be lounging on any machine. Just because there is a seat at the machine doesn’t mean you can sit on it all day and shoot the breeze with someone. If someone is looking to work in with you on a certain machine then show some gym etiquette and let them work in. True, these machines are now advanced and more comfortable but I have yet to see one that is a recliner with a remote control.
5- Slamming Down the Weights
This is one of my personal gym pet peeves that drives me crazy. I often see guys throwing the dumbbells around sometimes cause they are heavy or sometime to inflate their ego. I must have missed the memo stating this makes you more of a man. If you can’t control the weight maybe you shouldn’t be doing it. Slamming the dumbbells can often get them loose or even crack them. Trust me, there is no need to drop dumbbells when doing curls, or chest press no matter what the weight is.
There you have it, my revised list of gym pet peeves, that show the lack of gym etiquette for many. Yes, there are more but I will keep it to five for now. My blood pressure is rising just writing this so I think I better go get a workout in to get rid of the stress.
If you have a gym pet peeve showing lack of gym etiquette then feel free to vent and leave a comment.
Here is a good video about gym etiquette….
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18 Jan 2015
Weight Loss Help Tips
– It is that time of year when many are going to try and focus on losing weight. However, many will set unrealistic goals and try to accomplish their goal without having a plan. This post will provide you with some weight loss help tips to help you succeed in reaching your goal.
1. Try To Keep The Intensity High
It is important when doing cardio exercise to not just go through the motions and barely break a sweat. By doing this you are only going to burn minimal calories and will never tap into burning the fat that is stored. Therefore, to crank up the fat loss you need to putting in a max effort into every one of your cardio workouts.
2. Try Mixing It Up
Lots of people will often feel comfortable on a certain machine and will base their entire workout routine on that machine. This is quickly going to get boring and having you reach a plateau.
So instead of picking a single cardio exercise machine try adding in some classes or make it a point to try out a new machine, even if it is just for a few minutes, to keep your body guessing. By doing this, you may find other machines or a class that you may really enjoy which is important because we all know if we do things we despise, then we aren’t going to do them for long.
3. Don’t Forget Weight Training
Weight training is often mistakenly associated with just wanting to build muscle so many looking to lose weight will leave it out. However, if you are looking for better results in burning fat, it is crucial that weight training is added. The fact is, muscle cells can burn about three times more the calories than fat cells can. Therefore, doing some weight training can have you increasing your muscle mass which will increase the calories burnt during rest.
4. Healthy Eating
The foundation to any successful weight loss program is eating healthy and without doing this, your fat loss efforts will fail. So if your busting your butt in the gym but not eating healthy, your efforts to achieve weight loss are going to fall short. For the best results, it is important to make sure at least 80% of the food you take in is unprocessed, natural, and fresh.
5. The Importance of Rest
It is often thought the harder and more you train, the more weight you will lose. However, overtraining is something that needs to be avoided and will only set you back. It will cause you to have a slower metabolism as well as the increase risk of getting injured.
To avoid the problems that are associated with overtraining you should always allow yourself plenty of rest days in your schedule. Get as much sleep as you can and always have a day of relaxation with no strenuous physical activity. You should always listen to your body and give it the needed rest it deserves. Finally, if weight training, do not work on the same muscle groups you did the day before as you should allow at least a 48 hour time-frame before working those muscles with weights again.
By following these weight loss help tips, you should be on your way to burning off those unwanted pounds and getting the results you have wanted.
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1 Jan 2015
The Best Cardio Workouts You Should Try
-We all know the importance of cardiovascular training but some of the best cardio workouts you may not even be doing. If you find yourself bored with treadmills,elipticals,bikes, or any other cardio machine, then keep reading to find out the best cardio workouts you may be missing out on.
Doing the same piece of cardio equipment over and over will lead your body to adapt to it. This is going to halt you from getting the results you could if you challenged yourself by doing different types of exercises. Adding these exercises to your warm ups and workouts should spark greater results. Let’s now check out some awesome cardio workouts you may be missing out on.
The importance of getting a warm up in is crucial to a successful exercise program. A 5 to 10 minute warm up will get the body ready for the workout you are about to do. I am sure you know of the cardio equipment to do this on but you may not realize other alternatives to warm up.
A great alternative to cardio machines for a warm up would be wood chops, dumbbell swings, or burpees. These are are all full body exercises that get the blood flowing preparing you for your workout.
Here are some of the best cardio workouts you may be missing.
* Jumping Rope
Some of the best conditioned athletes in the world are boxers and the one thing you see them all do is jump rope. Jumping rope gives you a great calorie burning workout and is a great mind -body-connection. Jumping rope also is great because it really takes no investment.
* Stadium Stairs or Hill Sprinting
This is definitely one of the best cardio exercises to build a rock hard lean and powerful body! You can do a form of interval training here as you can sprint up and then walk down. Try it and I am sure you will agree that this is one of the best cardio workouts.
* Sprint Style Swimming Workouts
This type of swimming is a more muscular workout than if you were doing a steady state distance swimming. This type of swimming is the same concept as sprinting as it really burns calories. Remember when it comes to getting results….you need intense training.
*Heavy Bag Punching or Kicking
These are some of the best cardio workouts and they are also a good way to get out some frustration. If you don’t believe this then try hitting the bag for a minute and tell me it isn’t burning some calories. Another great thing about these exercises is it give you a mind body connection, something you really don’t get on cardio machines.
When done properly this is one of the best cardio exercises . With dumbbell circuits, you can alternate between full body exercises to get great fat-burning results. With a dumbbell circuit you can do an exercise for lower body then follow with an exercise for upper body and keep repeating. A good example would be to perform 1 set of squats, push-ups, lunges, bent over rows, step ups, and finally shoulder press, with minimum rest in between exercises. You can then repeat the set again. Great cardio workout.
Bodyweight training is great for people just starting out but also can be used by the more advanced. Such exercises as bodyweight squats, burpees, pushups, bear crawls, mountain climbers, jumps, and planks, can all be done almost anywhere and don’t need any equipment to do them. The more experienced exerciser can add these to there current routines to super set and burn more calories.
* Exercise DVD’s
I listed exercise DVD’s because there are going to be times when you may have very little time or maybe bad weather can’t get you outside that a quick structured workout may just be what you need. There are several good dvd’s that can really get your heart rate going in minimal time. P90X3, INSANITY, and T25 are just a few.
I hope I have given you some new ideas of some of the best cardio exercises you may not be doing to get results. There is no excuse to stay bored on a piece of cardio equipment that you despise on doing. If you continue to do things that you do not like and or bore you, then the chances of you sticking with your program are slim. Even the best cardio exercises will not work if you don’t mix it up and raise your intensity levels and keep it fresh. So give some of these a try and keep striving to a healthier you.
Here is a video of a good cardio workout exercise using a kettlebell.
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27 Dec 2014
Better Weight Loss Results With Vegetables
Here we are a new year upon us and weight loss is your goal, and so should eating your veggies! Not only are vegetables low in calories but they also have many health boosting nutrients that can help you when trying to lose some extra pounds. In this post I’m going to give you some examples on how vegetables can help with weight loss.
Just How Do Vegetables Help With Weight Loss?
1) Low In Calories: Most vegetables contain less than 100 calories per serving. Therefore, it is important to make sure your meals have plenty of colorful vegetables so you can reduce the calorie content which can help with weight loss.
2) High Levels Of Fiber: Most vegetables contain a good amount of fiber (this type of indigestible carbohydrate supports healthy bowels and more). It is known that foods that are rich in fiber will require more calories to digest them than the foods that don’t have fiber. What this means is that by eating plenty of vegetables, you will actually burn more calories just in trying to digest them than if you didn’t eat them.
3) Full Of Phytonutrients, Vitamins, and Minerals: Vegetables are a terrific source of phytonutrients, vitamins, and minerals. True these nutrients don’t directly support weight loss, but they will provide your metabolism what it needs to stay at optimal level and not slow down. Therefore, by consuming vegetables often, you can guarantee that your body will be burning more calories.
4) Veggies Contain Lots Of Water: Most vegetables contain over 50% water. Similar to phytonutrients, vitamins, and minerals, water will not directly burn fat but it will keep you hydrated which in turn helps your metabolism and the fat burning process.
Adding Flavor Without Adding Calories
A major problem people have with vegetables is the the taste, which may have some people avoiding them all together. However, if you are willing to invest a little time in preparation, you can make those vegetables tastier and without having to sacrifice many added calories. This is the part where some people will make the mistake of sacrificing the healthy goodness of vegetables for taste.
Be careful not to add something that is going to skyrocket the calorie content and give you added fat.
Some suggestions for adding flavor couls be as simple as adding some salsa, fresh herbs, or even whole grain mustard.
Also, if you must have sour cream then how about trying nonfat plain greek yogurt. Trying this will also get more protein and calcium without the fat.
Not only are vegetables crucial for better health but they can also help aid you with the weight loss battle and be tasty at the same time. All it takes is a little preparation and planning and you can make them a part of your daily routine without sacrificing taste. So if you’re not eating vegetables daily, take action and make it a priority to have vegetables on a daily basis.
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6 Dec 2014
Easy Ways To Speed Up Your Metabolism
If you want to speed up your metabolism and get the most out of the calories you burn everyday, exercise plays a big roll in this process. The good news is the process of speeding up your metabolism with exercise is simple and in this post I will give you 5 tips to help you.
Tip 1: Walk Whenever It Is Possible
Walking is a simple calorie burning exercise that can be done at anytime and in many situations that people often neglect to take advantage of. By adding walking into your daily routine you will have burnt many more calories by weeks end. So when possible, take every opportunity to walk during the day and watch the calories burned start to increase.
Tip 2: High Intensity Cardio
While walking can be a nice way to steadily burn more calories, doing somne high intensity cardio daily can really speed up your metabolism. Doing high intensity cardio in short periods of time can really burn some calories and not take up much of your time. There are many different ways you can do some high intesity cardio with exercises like jumping jacks, jump squats, sprints, and burpees.
Tip 3: Add Resistance Training Into Your Routine
If you want to get a serious boost to your metabolism, you should be adding some resistance training into your routine. Even though it may not burn as many calories as high intensity cardio, it will indirectly speed up your metabolism.
The explanation for this is the activation of muscle cells burn more calories than fat cells do. Therefore, building up your muscle mass with resistance training a couple times a week, will have you naturally burning more calories
Tip 4: Working Out Consistently
Sticking to a consistent workout routine will have you maximizing your metabolism. Adding extra activity does help make a difference but if you want to really get results, a consistent exercise routine will give you even better results. So for greater results, design a workout plan that is going to mix resistance training and cardiovascular training, making sure to maximize your effort and consistently workout three to five times a week.
Tip 5: Have A Rest Day
If you are not getting the proper rest even the best metabolism boosting exercise routine will end up failing. Having adequate rest will give your muscles time to repair and prevents you from over training. If you fail to make time to rest it will prevent your body from recovering fully which can lead to injury, slower metabolism, and not performing at optimal levels. Therefore, it is crucial to always have at least one day to take a break from physical activity so you will be ready to go at it again.
As you can see, with just a few simple steps, you can speed up your metabolism and experience better results. The great thing about these tips is that they are not very hard to add into your weekly routine. So if you are looking to burn more calories everyday, try adding these tips and give a boost to your metabolism.
Here are some other tips to speed up your metabolism…..
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22 Nov 2014
Try These 5 Bodyweight Cardio Exercises
The improvement in cardiovascular fitness can lead to many health benefits. Such benefits are a lower your risk of getting many health disorders, improvement in your energy levels and endurance, the strengthening of your lungs and heart and much more This post will give you five great bodyweight cardio exercises that can be performed anywhere and at anytime for better cardiovascular fitness.
The burpee is one of the best bodyweight cardio exercises you can do as it can have you burning a lot of calories while using many different muscle groups. To do the burpee, follow these instructions:
* With your knees bent, put your hands on the ground about shoulder width apart.
* Slowly bend your arms as you kick your legs out behind you, stopping when your nose comes close to the ground.
* Straighten your arms slowly, bring your knees back in, jump as you stand up.
* After you land, repeat the steps again as many times as you can.
Here Is A Video Demonstration Of The Burpee
2. Jumping Jacks
The jumping jack, which we learned how to do as kids, is actually a great way to burn some calories. To do the jumping jack just follow these instructions:
* With your hands by your side and feet together, stand up straight.
* Jump up in the air, lift your hands over your head, and kick your feet out to the side.
* Jump in the air again while bringing your feet together and lowering hands back to your side again.
* Repeat these steps as many times as you can.
Here Is A Video Demonstration Of The Jumping Jack
3. High Knees
High knees are a great cardio bodyweight exercise that are simple to do but yet challenging. To do the high knees just follow these instructions:
* Raise your right knee about hip height while standing up and raise your left arm up about shoulder height.
* Lower right foot and left arm back down.
* You can then do the same with your left knee and right arm.
* Lower your left foot and right arm back down.
* Repeat these steps as many times you can.
Here Is A Video Demonstration Of High Knees
4. The Mountain Climber
The mountain climber is another great cardio bodyweight exercise that can really burn many calories. To do the mountain climber, follow theses instructions:
* Place your hand on the ground about shoulder width apart while you bend your knees.
* Bend your left leg up and straighten your right leg out behind you.
* While jumping with both feet off the ground, switch your leg positions so your left leg is now out behind you and your right leg is bent.
* Jump again and switch thew positions of your legs so your right leg is straight behind you and your left leg is bent.
* Repeat these steps for as many repetitions as you can do.
Here Is A Video Demonstration Of The Mountain Climber
5. Step Up
The step up is great exercise that works off many calories and can really raise your heart rate . This cardio workout can be performed with anything that is strong enough to step onto, whether it be a set of stairs, an aerobic step, or any other sturdy object. To do the step up, follow these instructions:
* Stand in front of the object that you are going to be stepping on.
* Alternate stepping up with your right foot and then your left foot.
* Step off with your right foot and then step off with your left foot.
* Repeat these steps as many times as you can..
Here Is A Video Demonstration Of The Step Up
Bodyweight cardio exercises can be a versatile, fun way to enhance your cardiovascular fitness. Add these exercises in a couple times a week and you will find an improvement to you cardiovascular fitness along with the many benefits that better cardiovascular fitness can have on your everyday life.
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