Women are prone to changing ab tone and firmness due to the different changes of the body such as menstruation, bloating, giving birth among others. Define your abs with the help of these simple exercises.Watch this video!
I have managed to come up with a few reasons why diets fail. It is hard to lose weight and feel deprive of favorite “sinful” foods. So ladies, read on to find out how to avoid the common pitfalls of falling off the wagon of achieving weight loss goals.
Most weight loss diets fail because of its long-term duration. Long-term goals permit room to slip and fail. It can be difficult when you fail to keep yourself from eating “forbidden foods” for a course of one year. You may tend to get discouraged over a minor slip such as having a cake for dessert when you intend to eat whole grain and unprocessed food.
Sticking to your long-term goals can be deceptively difficult. Say, you plan to have a low fat, fiber-rich diet. One day you just find yourself gorging on rich, moist cake and chugged it down with a cup of cappuccino. You may then totally drop your healthy eating plan. To avoid that kind of thinking, commit to eating well for a fixed amount of time that you’re 100 percent confident you can manage, even if it’s just a few days.
When you do reach your short-term goal date, then you can start over. This establishes the notion that you can be successful and allows you a chance to see that you are actually following your goals, thus makes you feel better and reinforces your desire to continue.
Find meaningful motivation
Most of us hate to admit the fact that we intend to lose weight to look good secondary to being healthy. Chances are, the superficial motivation is unlikely help you stick with it in the long run.
The easiest solution to gain more meaningful motivation is to arm yourself with additional motivators. Keep a daily journal to monitor your progress and any improvements on the quality of your life and health. It is a powerful motivation that keeps you going. Record your body measurements, weight, sleep quality, mood and symptoms of sickness that were relieved by exercise.
Move on after a mistake
Don’t dwell on blunders that you commit. It is not an obstacle to reach your fitness goals. Let’s say you overindulged one time so what is your next step? Move on and get back on track. Giving in to your “sinful” indulgence can help you reach your goals. Just don’t abuse it by eating anything you want everyday and exercise at the same time. One meal does not define your diet so don’t assume that you have failed or fallen off the wagon.
Here is a simple suggestion. Follow up any “cheat” meal with at least five healthy meals and desserts. It will reinforce that you will eat right more than 85 percent of the time.
Break the fast!
We are talking about getting a right meal to break the fast. Sure, you’ve heard this advice before. Breakfast is the first very important meal of the day. It makes sense to choose healthier foods during breakfast when you slept for six to eight hours without any food at all. Your body burns calories even at rest and sleep. Your body is essentially running on fumes by the time you get to work. You will then make poor food choices by eating whatever is conveniently within reach including high sugared donuts and other quickly digested simple carbohydrates.
Restock your shelves
Do you find yourself going out late at night and order your favorite fast food in a drive through? You may be satisfying your craving yet pile on pounds of excess fats. The strategy is very simple, why don’t you restock your fridge with healthier food. When you have a craving attack, you tend to munch on fiber rich and blood sugar friendly foods. Toss out junk food and don’t buy them when you buy groceries. Stock your fridge with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work.
Know what you are eating
Know what you are eating. Don’t merely eat foods because they look good and you feel like eating it. Junk foods fortified with fiber are still junk foods. Eat them sparingly if you must eat them. Make up for eating high calorie and empty food with healthier snacks on succeeding says.
Beware of hunger impostors
Don’t you know that hunger can sometimes is thirst? You may think that you eel hungry after a meal. Reach for a big glass of water and wait for a certain period of time to check if you are still hungry. Aim to make smart choices when it comes foods to eat when you are super hungry. When you have a craving for sweets, try to think of eating a high protein meal instead. If it does not sound good for you then your brain is playing tricks to you.
Hunger impostors can be driven away by a change your environment. Go out for a walk or stretch at your desk. Physical activity can fend off hunger by several hours. Know when you’re hungry and be smarter to know when you are not hungry.
I hope this article enlightens and motivates you to do better on your weight loss or fitness goals.
Team up with a friend for a fitness work out! It is so fun and incredibly effective as a complete body workout.
Watch it all here.
You can have a slimmer body and feel amazing by following these simple exercises. Follow this guide to change your body for the better.
Lawn mower
Stand with feet wider than hip-width apart, knees bent, a weight in each hand with arms in front, palms facing in. Bend over slightly from hips. Keep lower body still as you rotate torso to left, driving left arm behind you with elbow bent (as shown). Return to start; repeat on right side for one rep. Do reps.
• Works arms, shoulders, upper back, obliques, butt, legs
Booty lift
Lie faceup with knees bent, feet flat on floor, a weight in each hand at waist. Keeping knees aligned, extend right leg. Then, push through left heel as you lift hips off floor as high as you can (as shown). Lower hips, keeping leg extended. Do reps. Switch sides; repeat.
• Works lower back, butt, legs
Russian get up
Lie faceup with legs together, a weight in right hand, arm extended straight up; left arm at side. Contract abs and peel up to a seated position, raising right arm overhead (as shown). Slowly roll back to start one vertebra at a time. Do reps. Switch arms; repeat.
• Works abs, arms
Single-leg squat
Stand with knees soft, arms at sides. Bend right knee and sink down as if sitting in a chair while lifting straightened left leg off floor and arms to shoulder height (as shown). Return to start. Do reps. Switch sides; repeat.
• Works abs, butt, legs
Swing low
Balance on left leg, right knee up and bent 90 degrees; a weight in each hand. Extend right leg behind you as you reach right arm toward left knee (as shown). Return to start raising right arm diagonally overhead. Do reps. Switch sides; repeat.
• Works arms, upper back, abs, butt, legs
Pike walk
Start in push-up position, a weight in each hand. Keeping weights planted on floor, raise butt toward ceiling as you slowly walk feet toward hands, heels lifted (as shown). Go as far as you can with legs straight. Walk back to push-up position; repeat.
• Works abs, shoulders, chest, legs
Supa flye
Start in push-up position with a weight in left hand. Raise left arm and right leg off floor in line with your body. Contract abs to help you stabilize as you bring left elbow to meet right knee (as shown). Return to raised push-up position. Do reps. Switch sides; repeat.
• Works arms, shoulders, abs, butt, legs
Crouching tiger
Stand with feet staggered hip-width apart, right foot in front of left, with a weight in right hand and arm raised overhead. Keeping right arm raised, bend knees and crouch to floor (as shown). Return to standing. Do reps. Switch sides; repeat.
• works shoulders, arms, upper back, abs, butt, legs
A video of three arm exercises to firm up your arms. Each exercise consists of three sets each with 10 to 12 repetitions.
Dumbell curl to shoulder press
Chest press on stability ball
Dips with stability ball
Why core building exercise is important
When you’re trying to get pregnant, your focus naturally goes to the eight or so inches that run from the top of your stomach down to your pubic bone. You probably pay more attention to that part of your body but there is more to the belly and below that area than hormone levels and ovulation-optimal sex. Core muscles are the most overlooked prior to pregnancy. Strong abdominal muscles is crucial to help prevent back problems during pregnancy. It will also aid on an easier pushing time during labor, and recovery is going to be better. Research confirms that overall fitness can shorten delivery times thanks to the fit and stronger core muscles.
Core building exercises target deep abdominal muscles, the transversus abdominus. It acts like a corset around the belly section and the small muscles of your back. The only way to achieve an easier labor, pain-free back, and faster postpartum recovery is to have a strong core. Core fitness strengthens the muscles that support and stabilize the spine.
Don’t forget the pelvic muscles when you are trying to conceive. Just because they are located below the abdominal muscles does not mean they’re not part of the core. These muscles come into play when you perform deep abdominal muscle. Kegel exercise is one of pelvic floor muscles exercise that you can do practically anywhere. You can do Kegel exercises by contracting muscles that you use to stop the flow of urine. Not only are you strengthening your muscles, you will be less likely to experience continence problems during post-delivery time.
There is no better time to start on core building exercises if conceiving and getting pregnant is part of your plan. In fact, studies show that women who have an overall toned body have less difficulty during the whole pregnancy period compared to women who don’t exercise.
Here are three of Picot’s favorite Pilates core-builders. Follow this five-minute regimen four or five days a week, and your core will be pregnancy-ready in about six to eight weeks. Remember to keep your navel drawn in toward your spine throughout each move.
Roll Ups
1. Lie on your back with your feet flexed, legs together long and slightly bent. Inhale as you raise your arms toward the ceiling. Exhale and bring them over your head, but don’t touch the floor.
2. Inhale to curl your head and shoulders off the floor while keeping your head between your arms. Exhale and continue rolling up, one vertebra at a time. Your legs will bend as you come up.
3. Straighten your legs when you reach the top; reach your body forward, keeping your head between your arms.
4. Inhale as you start to roll down, allowing your pelvis to tuck under. Then exhale and uncurl one vertebra at a time until you’re back in the starting position. Repeat five more times.
The Hundred
1. Lie on your back with your legs together and bent at a 90-degree angle, and your pelvis in a neutral position (neither tucked nor arched). Extend your arms down alongside your body, and draw your shoulders down away from your neck.
2. Inhale as your head and shoulders curl off the floor, keeping your lower back in contact with the floor as you exhale and extend your legs toward the ceiling or slightly past 90 degrees. Heels stay together and arms reach long as they float about 2 inches off the floor.
3. Pump your arms up and down slightly as you inhale slowly for five counts and exhale slowly for five counts. That’s one set; repeat nine more times.
(If this is too difficult, modify the move by keeping your legs bent in chair position or placing your feet together and flat on the floor; it’s more important to control your abdominals and keep your back flat on the floor.)
Knee Folds
1. While lying on your back, place your feet flat on the floor, hip-width apart. Your hands should be at your sides, palms down, pressing slightly into the floor.
2. Inhale, then exhale while keeping your hips still and floating the right leg up to a 90-degree angle, then inhale again. Exhale as you float your left leg up to meet the right, so you look as if you’re sitting in a chair.
3. Inhale as you lower your right leg, keeping your abdominal muscles drawn in. Exhale when your leg reaches the bottom. Inhale to lower your left leg and exhale as your left foot touches the floor. Repeat twice more, alternating legs.
Watch this educational work out video to tone your arms and get rid of those jiggly movements.
I found this wonderful exercise video that teaches a 5-minute leg toning work out. Special thanks to Tammy for sharing her recommended leg work out.
You may know it but you could be one of those people who waste time at the gym. Have you mentally run down what you usually do at the gym? Read on to know time wasters at the gym so you avoid committing it yourself.
Time waster #1 - Warming up for too long
You just may be one of those people who warm up far too long that it shortens workout time by a huge amount. Warm ups are essential but it shouldn’t go for more than about 10 minutes.
The thing is, if you are young and go to the gym three or more times per week then chances are your body is limber, healthy and can resist a fair amount of work. The fitter you get the less you SHOULD have to warm up. However, better safe than sorry - don’t ever miss your warm up!
Time waster # 2- Water break
I have seen that many women don’t carry a water bottle but chooses to use the drinking fountain. If this is you, limit your water break in between sets and don’t take the scenic route!
Time waster # 3 - Hot guy/girl alert
If you think the gym place is a haven to spot a hot chick or talk to a hot guy, then you are in there for the wrong reasons. The gym is for working out while the bar is for picking up!
If you go to the gym to meet someone then you are going to make small amounts of progress. Check how much time you spend showing off your booty or trying to chat up that special someone and see if it does negatively affect your progress.
Time waster # 4 - Rest in between sets
Just like warming up, resting is essential but doesn’t mean it should be done for too long. Intend to push yourself more and more so you will never come to a plateau or standstill.
Time waster # 5 - Not pre-planning your workout
When you go to the gym without any action plan on what to do, chances are you could end up wasting time. I am guilty of this act sometimes. I would go to the gym without any sort of a personal workout routine. After I’m done with a couple of sets, I linger around trying to find something else to do. This usually happens when you think you have made enough progress to stall and just waste time.
Time waster # 6 - Spas
Don’t let trips to the sauna and spa account for more than one third of your total time spent at your local health club. Spa and sauna should be seen as a post workout treat.
Time waster # 7 - Waiting for machines
I’m sure all gym bunnies experience having to wait for their turn to use a piece of equipment, myself included. There are ways to go around this so you don’t have to wait.
If someone is on the equipment you plan to use, look around to check if there is something similar you could do instead. If you can’t find any, ask the person how long they are going on it. If they say they will be using it for a long time, ask them if you can trade time resting and using the machines. This plan might not work for all equipment but is applicable to things like the triceps pushdown, cables, fitness balls, and most machines with the pull of the pin for weight changes.
Time waster # 8 - Workout pretenders
This is the most time waster of all. There are people who look like working out but are just going through the motions. You may be lifting the two-pound dumb bells doing 300 reps of biceps curls. This is a plain waste of time! It would be better if you pick up heavy weights and do five reps. It is the same exact with the stationary bike, don’t set the on the lowest setting where you are basically pedal on air. Set the difficulty on a hill and pedal away!
Time waster # 9 - Sitting on the toilet
Some people find time to just sit on the toilet thinking or day dreaming time away. I’m guilty of that when I feel bored with gym time. If you need to take a trip to the toilet, make sure not to idle your time for more than 10 minutes taking a power nap.
Time waster # 10 - Working out everyday of the week.
Here is the top time waster: working out too often! Chances are, your muscles will become sore if you consistently work them out every day. Muscles in their sore state will not make any progress of reshaping. You end up wasting much of your precious time when you do. If you have that luxury of time to go to gym every single day, mix your cardio and weights to give certain parts of your body rest between days of work out.
Exercise is just as important as other physiologic needs. Even if weight loss is not the goal, exercise improves quality of life and keeps us healthy. This is great - for those who like exercise, and have plenty of extra time for it. So what about the rest of us?
Don’t easily get discouraged.
People look at exercise as the least priority of daily activities, considering it to be time consuming. The good news is that you do not have to set aside hours of your day for exercise. Proof of the matter is that the longest standing requirement of 30 minutes daily can be divided into shorter intervals. The American Diabetes Association suggests fitting 3 ten-minute intervals of work out into your day. Keep in mind that the ideal remains to be an ideal. It would be great when all of us set aside time to exercise daily. Perfection in real life may not be possible and not all situations are ideal. The important thing is to make the most of what you do have, and to exert your best effort. Don’t feel frustrated with yourself on days when you have little or no time at all for exercise. Don’t give up because your schedule does not permit perfect amount of time. A little amount of exercise is better than no exercise at all. Say, you have 10 minutes extra time today, then that’s all you can for today. Make up for lost time of exercise tomorrow or whenever you got time. If you can fit in 30 minutes tomorrow, that is also great. Focus on doing what works for you instead of trying to force more time than your schedule allows.
Jump start your day
Some celebrities proudly say that they do 500 or 700 sit-ups everyday that helped them achieve their well-sculpted abs. The number of sit-ups does not apply to everybody. You don’t need to be a sit-up queen to tone your body. Be realistic enough and see if you can manage just 2 minutes in the morning before you start your day, or squeeze in a few minutes of a Pilates-based core exercise. You may not get that toned midrib section like celebrities but it is still a progress.
It is usual to just stand while brushing your teeth? Why not do a couple of quick squats to get a little more leg exercise? Not only are you taking care of your dental health, you are also toning your lower body with this powerful workout.
Step up your daily activities
The most overlooked exercise that proves to be very simple that anybody can do is to walk. Why not take a few flights of stairs instead of taking an elevator. That is, if you have time to spare. You can also park your car farther from the store or your office. You could even save time looking for a vacant spot by not hunting for a space for the closest spot. Keep in mind to find ways to incorporate walking into your daily activities. Every little bit of calories burned goes a long way.
Walk a little quicker when you go to places. Brisk walk helps burn more calories compared to leisurely walking. When you move quicker, it will elevate your heart rate thus giving you more benefits. You can also reach your destination quicker than the usual pace of walk that you do.
Multi-task while doing chores
Nobody, if not for a few people, loves to do chores. The secret on accomplishing fitness goals is not to think of exercising as a daily chore. Exercise can actually be something that makes your chores more bearable. Chores can be a good opportunity for you to do leg workout or arm work out depending on the type of chore. Try to do squats, jogging in place, or anything that gets you moving while you do your chores.
Get into groove! You can dance and have fun while doing aerobics. It is a fun thing to do that makes most any chore seems to finish quicker. Dancing is one of those forms of exercise that you can do at almost anytime. You can dance while you are waiting spin-drying your laundry, or even while cooking dinner.
Unwind and relax
It is bliss when you finally relax after a strenuous hard day’s work. Why not fit a few minutes of exercise during commercial breaks. You can push ups, sit-ups, squats, or even jog in place. Small hand weights can also be a “commercial boredom buster” tool that lets you do some light weight lifting during your favorite program.
If stress is wearing you out. Try doing yoga! Nothing beats yoga as a stress reliever. You will find yoga to be relaxing by loosening your tight muscles.
Your body will surely thank you when you are physically active and have a well balanced diet. Exercising when and how you can is better than not exercising at all. Work with your schedule and find ways to add a little more exercise into your daily routine.