Posts Tagged ‘fitness’

Quick toning fitness exercises for proessionals

Tuesday, May 28th, 2013

toning exercisePeople are nowadays so busy with their professional life that they hardly get time to take care of their fitness and health. The unhealthy lifestyle followed by most of the us has given rise to numerous health problems. Obesity is the leading health problem among many. Thus exercise becomes absolutely necessary. Since time is the major issue that is to be dealt with along with numerous lifestyle issues, this article will list down 5 quick toning fitness exercises for the busy professional.

  • Squats: This exercise is extremely beneficial for your muscles, abs and backside. It also helps maintain mobility, body strength and balance. Squats help you burn the unwanted fat from your body.
  • Bridge lifts: This simple exercise helps tone your butt, abs, hamstrings, hips and erector spinae. It also decreases the unnecessary fat that is present in and around your lower body.
  • Push ups: Well people think this exercise is meant for only athletes and sportsmen. But that is not true. Push ups help to tone your chest muscles and arms. Thus it is advised to do push ups regularly.
  • Crunches: Crunches are really helpful if you want to tone your stomach muscles. This exercise has a wondrous effect on the entire body if it is done on a regular basis in the right form.
  • Reverse Lunges: This exercise improves your muscle strength, balance and flexibility. It helps toning mainly the thigh and butt areas.

The above mentioned fitness exercises if done everyday for at least ten to fifteen minutes can turn out to be very useful for the professionals who are low on time. Want us to review something very specific for you ? Write to us !

Easy Ways To Burn Fat

Tuesday, May 14th, 2013

Are you trying hard to get rid off your unwanted extra pounds? Well, burning calories is no rocket science and don’t worry, there are some easy ways to burn down the unnecessary calories in your body to achieve a perfectly slim and trim portfolio. However, the most vital tip here is to be sincere and regular with your weight loss efforts. Here are some simple ways that would effectively help you to burn fat.

Eat healthy

You don’t have to reduce your food intake to burn fat. The rule of the thumb is to eat healthy. By healthy eating it implies, opting for fresh and fiber rich fruits and vegetables that can supply you with the necessary nutrients to stay strong and energetic without adding extra calories in the body. You have to cut down on your junk intake like canned foods or soft drinks which only add on to the unnecessary calories.

Eat small

People generally tend to skip meals to burn fat and reduce weight. But that’s a wrong and ineffective process because when you skip meal you weight loss,fat losstend to stay hungry and when you take the next meal you cannot help overeating, resulting in extra fat in your body. Thus, the suggestion here is to divide your meal structure into 5-6 small meals so that you are never left hungry. Besides, small meals can enhance metabolism leading to faster weight loss.

Take to your favorite physical activity

If regular work-out is boring for you, take to the activities you love to do, but be regular with that. It could be playing badminton or jogging or swimming or even dancing. Bottom line is, be disciplined with your approach and routine towards burning down those extra fat in the body.

Do let us know about your experience with these fat burning tips. We are listening.

Best free hand exercises for a flat stomach

Monday, May 13th, 2013

flat stomachA toned flat stomach is always desirable to achieve the perfect svelte portfolio? Do you too wish for a flat stomach relieved of all the extra pounds? Well, the post below highlights on some useful free hand exercises on getting the coveted toned tummy.

Crunches

Crunches are one of the oldest and everlasting freehand exercises with the assurance of perfectly toned belly. These are easy to perform and can present you with desired results fast if practiced religiously. Lay down on back, bend the knees. Your feet should be set flat on floor. Now, place your hands behind the ears, and start lifting your shoulder and gradually the upper part of your body. Do it in 3 sets (20 times each). Inhale while lying down and exhale while getting up. This should help towards your goal of a flat stomach.

Elbow plank

Place the body in plank position & lower yourself on the elbows. Your shoulders should be over the elbows and abs flat. Clench down. Follow it for around a minute. Breath in while going down and breath out while going up but never allow the lower back or stomach to drop.

V Hold

Lie on the back, lift the legs & back upwards forming a V shape with your body. The arms would lay straight on the sides. Hold the posture for 15 seconds minimum. Repeat it 10-20 times in 1-2 sets.

Isometric bicycle

Lay on back with hands behind the ears. The elbows must be pointed outwards. Now, lift the shoulders & move right elbow to bent left knee. Hold it for twenty seconds and then follow the reverse position finishing with quick bicycle move. And a word of caution – it is always desirable to consult your doctor or a health specialist before starting on a exercise regimen. Start your exercises towards attaining a flat stomach today.

Is Weight Lifting Safe For Women?

Sunday, January 20th, 2013

weight lifting women, women healthWomen need to take a different weight lifting routine than men, because women have less testosterone than men. And due to other hormonal presence women cannot acquire more muscle mass than men. A good weight lifting routine for women will improve the muscle strength and maintain good bone health. For any women, having a good balanced routine of aerobic and weight lifting exercises is good.

Yes, weight lifting is safe for women of all ages; it is proven by many researchers around the world. Here are some benefits of weight lifting for women…

  • Regular weight lifting will improve the overall physical strength. This will enhance your daily work. A moderate weight training will increase the muscle strength by 30 percent.
  • A well known fact, regular weight training will improve the bone mass and strength. Bones will get stronger and can be maintained by a regular routine. Remember muscle mass will be very low as compared to men due to female hormones.
  • Osteoporosis can be avoided if you have a good balanced aerobic and weight training routine.
  • Heart diseases can be avoided, a good routine will reduce the LDL and increase the HDL cholesterol content in the blood.
  • Blood pressure in the blood vessels can be maintained and reduces the risk of high pressure.
  • Good weight training significantly reduces the risk of early diabetes in women.
  • A good strong physique will improve your self esteem and improve your attitude.

It’s never too late for strength training for women, start now.

Is running good for women?

Monday, January 14th, 2013

women health, running benefts for womenWomen are basically health conscious people, to maintain a good physique or to lose to weight. For both men and women, exercise is the only known way to stay fit, slim and to lose weight. Before starting any running or exercise routine, know about the training and its impact on your body and overall health.

Running improves breathing, relieves stress, burns calories and more importantly it improves your self esteem.

Yes, running is good for women, here are some great tips for running women and how to stay fit by having a running routine…

  • Running routine is a challenge for the mind and body. Accept it as a challenge and start working out.
  • A good running routine combined with an anaerobic workout will improve the bone and muscle strength.
  • Regular running will improve your hormone levels. This is important for women above the age of 30.
  • Do not run with headphones on. This is a safety risk, because you cannot hear the external sounds.
  • Slow running for long time burns more calories and therefore reduces the body weight.
  • During pregnancy, a good routine of moderate exercise will improve the normal childbirth.
  • Running is fun and it improves your social activity, this will make you keep the running habit.
  • While running, wear shoes that fit your feet.
  • Women, who want to lose weight should adhere to a good running routine and stay patient to get good results.
  • Running women should take in adequate amounts of calcium and iron to stay healthy.

Top 5 Food Items That Can Make You Bloat

Wednesday, January 2nd, 2013

food to feel bloated, bloatedThere are certain kinds of food that can lead to an uncomfortable bloating feel in the body. Foods which can make one feel bloated are generally the ones that are tough to digest leading to gas in the body. Here goes a brief on top 5 food items which could make you bloat.

  1. 1.      Greasy food

Stay away from the greasy foods like fried chicken, French fries, burgers or any such thing cooked in too much of oil. Excessive oil intake would results in bloating as your stomach would take longer time for breaking down the fats & digest them properly. The extra time taken leads to gas build up inside, causing bloating.

  1. 2.      Artificial sweeteners

Avoid the foods with artificial sweeteners like sugarless gum, soft drinks which results in bloating and even irritating bowl symptoms at times. The artificial sweeteners would linger in your stomach since these couldn’t be digested and after some time act as the ideal portal for bacteria fermentation leading the production of the hydrogen gas.

  1. 3.      Sodium rich foods

The sodium rich foods like soda or canned soup also cause bloating given the excessive proportion of sodium there which makes the body retain water leading to the disturbing bloated feeling.

  1. 4.      Dairy items

If you are lactose intolerant, dairy stuffs are a strict no since the milk products contain good lactose and as your stomach won’t be able to digest lactose easily, you will end up with a bloating feel.

  1. 5.      Sugars & starches

Foods with sugars & starches like cabbage, cauliflower, broccoli can also lead to the bloating feel. Raffinose, a certain kind of sugar would really inflate your belly resulting in the undesired bloating feel.

How to treat a restless leg syndrome

Monday, November 19th, 2012

restless leg syndrome, exercise for restless legWhat is Restless Leg Syndrome? Well, when a person is on the constant habit of moving the legs while sitting, lying down or sleeping he can be said to have the Restless Leg Syndrome. It’s also called RLS and is characterized by abnormal sensation near the leg area which leads to an irresistible spree to move legs leading to continuous leg movements. The post here aims to discuss a few necessary tips on how to treat Restless Leg Syndrome.

Avoid Caffeine, Energy Drinks & Alcohol

If you have the restless leg syndrome, it’s best to avoid coffee, tea, cola & energy drinks with taurine, chocolate and caffeine. These beverages include stimulating properties which cause insomnia and restlessness. You are also required to reduce your alcohol consumption and eliminate the smoking habits.

Count On Iron Supplements

It’s good to count on iron supplements if you are having RLS because a good section of people suffering from RLS are found to have iron deficiencies in their body. Hence it’s needed to go for supplements rich in magnesium, folate and iron. Try out valerian and kava kava supplements that calm nerves promoting healthy sleep.

Stress Relieving Exercises

Stress is one of the major factors of RLS and hence it’s suggested to go for some stress relieving exercises daily to reduce the stress level which in turn would lessen down your Restless Leg Syndrome. Yoga could be an effective help here as it relaxes both the mind and body, reducing stress in turn.

Tips to become taller more safely and fast

Friday, November 2nd, 2012

how to become tallDo your friends make fun of you because of your short height? Do you feel embarrassed to attend any family parties due to the same reason? Well all your worries will come to an end if you follow some of the tips given below:

  • Sprint bursts– this is one of the best ways to grow taller. It is quite effective and will not take much time for you to become tall. It helps your legs to grow longer within a short period of time. Running at high speeds causes the body to produce growth hormones quickly.
  • Boost the body’s metabolism– a person’s metabolism is very important for his growth and if you are short heighted then you can enhance your growth by speeding up the metabolism. This will not only help you to grow taller quickly but will also increase the blood circulation of the body. The easiest ways to increase the metabolism of the body is by eating proper meals daily and have healthy foods in your diet.
  • Hanging upside down– this is an exercise practiced by people who have a short height and it gives fast results. If you are not aware of this then you got to be missing out on an important way of growing tall. In this exercise you will have to strap your legs on to something and then hand upside down. If you continue to do this for 10 minutes on a daily basis then you will see the effect within a week or so.

Switch from flab to fab!

Thursday, November 1st, 2012

Health tips, body fitnessThese days people have become very health conscious and what we eat has direct control over our health. If you want to stay in shape and maintain a slim but healthy figure, you need to check what you eat. But instead of having unhealthy tidbits, you could switch to something which is healthy and also takes care of your hunger pangs.

Curb Your Hunger Pangs Between Meals

• Yoghurt- This is a very good and healthy option. You can go for the ones which are made in store or you could make your own. It takes about a night to get made so it’s not a tough thing to do. If you don’t like the natural sour taste of yoghurt, you could mix some honey with it or throw in some fruits like berries to make it into a delicious dish. One cup of yoghurt can be very good for you and it makes sure that your digestive system is in good condition. You can also freeze the yoghurt and enjoy delicious frozen yoghurt.

• If you want something crunchy you can go for baked soy cheese nachos. These are very healthy as they are not fried. The cheese is added in minimum amount, just to bring in the flavor and nachos are an all time favorite for all. You can buy a bag of soy cheese nachos and have them when you wish for a guilt free snack. Soy is a good source of protein too.

• You can have a nut snack too. Add your favorite nuts like cashew nuts, peanuts, with lots of raisins and dry fruits if you want. This is a very healthy pick for you and its rich in vitamins and minerals too.

Basic exercises for a healthy back

Wednesday, October 31st, 2012

exercise, exercise for backBack pain is something that everyone experiences at some point or the other in their life. It is one of the most common ailments and it is such that it refuses to go away and is quite irritating and painful at times. This can sometimes become chronic and if that happens then the treatment can take a long time to react. So it is better to take precautionary measures before that pain starts to grow. Here are some of the best exercises that you can perform in order to keep your back healthy:

v  The first exercise that you will have to do regularly is take rest. Though people laugh at the fact that taking rest is not an exercise, well it is. And it is a very important exercise. Of course that does not mean you can lie down in any posture you want. If you are experiencing back pain then you must lie down straight and try to relax your body as much as possible.

v  Secondly you can lie down on your stomach on a carpet or mat and keep your arms and hands flat by your side. Your legs should be extended in a standing position. After that you will have to raise your back slowly taking a deep breath while you raise it and after a few seconds you will have to rest the back again and you will have to hold your breath till then. Once you rest your back you can leave your breath.

Healthy Snack Options If You Want To Stay Fit

Thursday, October 25th, 2012

Healthy Snack, fitness, nutritionMaintaining a proper diet is something that each and every person should understand in order to stay fit and avoid various dietary problems. Eating regularly and in huge quantities is not the only solution for a healthy diet. There are other things too such as the quality of food you eat, the time and many other things.

Snacks you can eat to keep yourself healthy

There are times when you want to have something spicy and that is the time when snacks come into play. But normally people refer to fast food whenever they think of snacks. They are absolutely wrong because the fast foods are never healthy and have too many side effects. Here are some of the best snack options which you may have to keep yourself healthy:

·            Variety of nuts- there are lots of varieties that are available when it comes to nuts such as almonds, cashews, peanuts and walnuts. If you have a handful of them daily then it will not only keep you healthy but also provide a great option for your evening snack.

·            Raisin- they are low glycemic snack that helps to fulfill your hunger and will also keep you healthy. Since they are made of fiber the calorie content is also less. They are very tasty when you have it with cereals and salads.

·            Popcorn- this is one of the most inexpensive snacks that you will ever get when it comes to healthy snacks. They are very light and can be eaten with salt and butter.

Basic Exercises For A Healthy Back

Thursday, October 25th, 2012

healthy back, exercise for healthy body, backpain exerciseBack pain is something that is quite common in people. It is such a pain that refuses to go away quickly and as a result it becomes a chronic pain.

Tips to exercise your back

Managing your back problem can be quite difficult if you have not consulted the doctor yet but if it is an initial stage then there are ways to reduce that pain but that can only be done if you follow some exercises daily. Here are some of the basic exercises which you can perform on a daily basis:

Ø   One of the best things you can do when you have a back pain is to rest your back. You should simply lie down on your back and rest for some time. It would be better if you lie down on the ground or any hard surface so that you back would be straight.

Ø   Another thing which you can do to reduce back pain is to control your breathing. This can be done while you lie down. Your breathing has to be slow while you inhale and similarly you must exhale slowly.

Ø   Relaxation exercises are the best to keep your back healthy throughout your life. There are people who have the tendency to work out for hours. Although it is good for the body it often leads to many side effects among which back pain is the primary one. Therefore it is better if you start with light exercises first and then move on to the heavy ones.

Getting Rid of Love Handles

Tuesday, October 23rd, 2012

caring love handles, love handlesLove handles are basically the lose skin which is around the abdominal region, especially on the sides. People who have considerable amount of fat around their abdominal region have love handles. Though most people have love handles which are not that visible and doesn’t cause that much of a problem, but with time, the bulges might grow as you put on more weight. That’s why it’s best to get rid of them as they appear. Getting rid of abdominal fat is kind of tough but it is easier to get rid of it if you start early.
How to loose those extra pounds
 A healthy diet
What you eat will reflect upon your body. Avoid excess intake of fatty foods and processed foods as well. Steer clear of sodas as they tend to decrease metabolism rate of the body. Eat lots of fruits. Fruits fulfill the daily requirement of vitamins and minerals and they are not fattening at all. Whenever you feel the need to binge, you should eat a fruit or freshly squeezed fruit juice. It’ll take care of your hunger pang and also be very beneficial for your body.
 Exercise
Completely depend on lower abdominal exercises and crunches. Half sit ups, full sit ups and some cardio or light aerobics can help you get back into shape in no time. If you dedicate at least one hour to rigorous exercise or power yoga, you can get rid of love handles within a month.

Causes of Joint Aches

Monday, October 22nd, 2012

joint aches, causes of joint achesJoint pain is a common condition and is often faced by people over the age of 50 years. There could be many reasons for joint pain and you should definitely see a doctor as soon as you feel continuous inflammation or swelling and pain in your joints. Knee joints are the most common areas for joint pain.

Most common joint pain reasons

  • Arthritis

This is a condition which causes inflammation and pain in the joints. This can be caused due to many reasons and one of those reasons could be osteoporosis in women. Weakened bones can cause osteoporosis which might lead to osteoarthritis. Another cause could be due to the fluid in the joints which dries up due to old age. This is a common condition and relief can be found through exercise and medication.

  • Bursitis

The irritation and soreness in the fluid filled sac called the bursa which is in between body tendons and skin and bone causes this condition. This is caused due to chronic diseases, arthritis, gout, or even due to prolonged infection. This condition most affects the shoulder, arm and neck area. Repetitive movements and activities over a prolonged period of time may cause this.

  • Gout

When excessive uric acid builds up in the blood, it affects the joint areas. It is a section of arthritis. Gout mostly affects one joint. Most gout patients have inflammation and extreme pain in movement of knee joints.

  • Systemic lupus erythematosus

This is an auto immune disorder which affects several parts of the body and joint pain is one of the symptoms of Lupus. It affects almost all the organs of the body and conditions differ from person to person.

Finding the perfect fat loss workout

Monday, October 15th, 2012

fat loss exercise, weight lossLosing weight is something that every person wants to do just because they want to compare themselves to the slimmer people around them. Well the best way to do that is by working out daily. Out of all the methods doctors have declared that exercise is the best way to lose weight as it has not side effects and is healthy for the person. But one thing that you must remember is that you will have to be consistent with the work out. Doing it one day and letting it go for another two days will not help you to lose weight.

Tips to lose weight with proper work out sessions

Before you start with the procedure of burning that extra fat it is important that you see whether you are healthy enough to continue with the exercise. That is why it is better to consult the doctor before starting the actual work out. Here are some simple ways how you can lose weight by mere workouts:

  • First you should start with circuit training. This is beneficial for you in many ways apart from losing weight. In the first place it will help your heart to get a good workout. Secondly it maintains the usage of body energy and lastly it builds muscles which helps in burning the calories faster.
  • Weight lifting movements is another exercise that will help you to lose weight quickly. Bench presses, squats, military presses and cleans are some of the movements that will help you to achieve your goal.