workout

Guest Post: Top 10 Weight Loss Exercises

Losing weight can be a difficult prospect. With so much information out there, it can be tough to find the right method. In this article, I’ll be talking about some fantastic weight loss exercises that you can do anywhere, anytime, and can help increase your metabolism so your body will burn off fat like butter.

There’s a common belief that only long distance or cardiovascular endurance type of exercises are good for weight loss. While you do lose weight while doing those exercises, they don’t increase your metabolism very much, because they don’t build much muscle mass. By doing some strength training, you will increase your muscle tone, and this will increase your metabolism. This can dramatically help you lose weight.

Squats

Squats are a great way to strengthen your upper legs, calves, stomach, and lower back. Stand with your feet about shoulder width apart. Take a deep breath in. Pull you arms back behind you, and begin to swing them forward as you squat down. Put the weight on the balls of your feet. Swing your arms so they tips of your fingers barely touch the floor. Inhale as you stand up. Repeat as many times as you can. At first, you’ll be able to do ten or twenty, but you’ll be able to increase over time.

Push ups

Push ups are another great way to increase your lean muscle mass. They work pretty much every muscle above the waist. Start in the push-up position, and then raise your backside so that you are in an upside down V. As you lower your midsection, sweep your chest and face forward, and then lift them up. Your legs and waist should be just above the floor, and chest and face should be pointed forward. Return to the V position and repeat. This is fairly difficult, so don’t expect to do more than a couple the first time. Just keep at it, and be prepared to be amazed at the changes in your upper body.

Sit up

Build good looking abs with sit ups. There are countless variations, so just choose one that you are familiar with. A common one, which works plenty of muscles, is called the mummy sit up. Lay down on your back, like you are getting ready to go to sleep. Then sit up without bending your legs, or lifting them off the floor. When you can do twenty-five of these, consider yourself to have stronger stomach muscles that pretty much anybody you meet.

Walking

Walking makes the best exercises list not because it is extraordinary but because you do it every day. It is extremely easy to stick to a workout plan when it includes walking because it’s something you do anyway. Simply making yourself walk more or further is much easier task than keeping that New Year’s resolution to go to the gym three times a week!

Planks

A plank is a variation of a push up and really works the core muscles. It includes pushing up off the ground as if you’re going to do a push up, but instead holding the pose for at least one minute. A repetition of ten to twenty planks per day will shed the pounds quicker than with 500 pushups a day! It is a good idea to start out slow as just one of these can really make a difference in your overall weight loss.

Dance

Dancing is an incredibly fun and easy way to shed pounds quickly. It also falls into the category of walking in that it is something that is easy to do when you are cleaning house or just lazing around on a Saturday morning. Remember it is always the things that are enjoyable that help you lose weight fast and that is because you are more likely to stick to the regimen if you aren’t bored or feel like you are punishing yourself.

Kettlebell Swings

Kettlebell Swings are a safe and effective exercise for most people. It’s a great full body workout that recruits several different muscle groups. Kettlebell swings not only improve muscle definition, but they’ll work on your cardiovascular endurance as well. If you have back pain, these are a great low impact exercise to improve endurance and strengthen the muscles of the back without a lot of risk for injury.

Strengthening Exercise

Strengthening exercise builds muscular strength and is a great complement to aerobic exercise. Lifting weights or utilizing resistance training machines are a great way to build muscle strength, but you can also successfully build muscle in the comfort of your own home by doing sit-ups, push-ups, leg lifts or taking a 2-5 pound weight with you when you go for a walk. Resistance bands can be purchased and used in the comfort of your home, as well.

Flexibility Training

Flexibility training is important because as we age, the full range of motion of our muscles and joints can decrease, and stretching can prevent this from happening. It’s easy to incorporate stretching into your exercise routine by stretching for at least 5-10 minutes before and after aerobic and strength-training exercise programs. And be sure you don’t overstretch, as this can injure your body.

Combo Workout Regimens

Combo workouts are quicker ways to lose weight. Doing the same workout every day can not only be boring but it can also prevent you from seeing true results. Once your body becomes conditioned to a workout it begins to slow down in way of progression due to muscle memory. But this is only one reason that combo workouts make such difference in your weight loss success.

These ten exercises should be enough to get you started. Don’t push yourself too hard, and add repetitions only when you feel comfortable. Give yourself a couple of months, and prepare to be amazed at how well these simple exercises will burn fat and dramatically change the way your body looks.

Kelly is the founder of RegularityFitness, where she and associates blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy. You can also connect with Kelly on Twitter

Put Your ‘Gym Fear’ To Bed: Exercise While Feeling Great!

If you’ve not worked out in a while or are trying a new activity, it can leave you feeling a little self-conscious. Many people speak about ‘gym fear’ or ‘gym anxiety, ’ and it’s no wonder really. Going into an unfamiliar place where everyone looks great, who make working out appear effortless and know exactly what they’re doing can leave you feeling a little insecure. But don’t fret, pushing out of your comfort zone and taking these steps shows you’re trying. And who knows, in a few months you could be one of those making it look easy! If you need a bit of motivation or help with your confidence when it comes to working out, here are a few things to try.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

A Guide to Staying Fit and Healthy Whilst Abroad

Our health and fitness can take a backseat whilst we’re abroad. Most of us are too busy sunning ourselves our delving into the local delicacies to worry about workouts or what we should be eating. It’s true that a holiday should be a chance to relax and enjoy yourself. But if you’re conscious of staying fit and healthy whilst abroad, take a look at this guide…

Fitness

Taking a break from work and the monotony at home is great, but taking a break from fitness altogether will make the adjustment harder when you return. Fitness abroad should be about having fun rather than completing a punishing chore. Going on hikes and swimming in the sea are great ways of staying fit, and making the most of your surroundings whilst abroad.

If you prefer some gentler exercise or need a rest from your rigorous regime at home, try some walking. Instead of getting a taxi or driving around, explore on foot. This is a great way to stay fit but also get around like a local. Hiring bikes is another fun idea to keep up your fitness whilst you’re away, without compromising on fun!

Medicine

If you want to enjoy your holiday as much as possible, come prepared with medicines. There’s nothing worse than being stuck abroad and not having the pain relief or treatment you need. https://www.canadapharmacyonline.com has information about some of the common illnesses people can pick up whilst on holiday, and what to take for them. Even if you’re only traveling for a week, it’s best to come prepared and take your health seriously. Problems which aren’t treated might ruin your holiday, or even get worse.

Eating Out

Trying local foods and cuisines is one of the best things about going abroad. It can be difficult to stop yourself from going overboard, especially if you’re eating out every day. If you’re at a hotel and they have a breakfast buffet opt for fruit, toast, and yogurt for breakfast. As a special treat have a larger breakfast once a week to treat yourself. If you’re eating out try ordering side salads to accompany a meal rather than chips or fried vegetables. In fact ordering a number of sides as your lunch is a good way to tailor-make a healthy meal.

Simple Workouts

There are also some simple workouts that you can do anywhere in the world. Indoors, outdoors, a hotel room, or a hostel, these exercises are completely travel-proof and will keep you fit.

Sit-ups, crunches, and planks are all great ab workouts that you can continue to do anywhere in the world. Squats, ski-sits, and leg raises will help to keep your leg limber for all the walking you’ll be doing. Lunges are another no-equipment-needed exercise that will help your overall fitness whilst your away. Stick to these suggestions and you should stay fit and healthy whilst you holiday.

What’re Your Thoughts?

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Illness and Injury Doesn’t Stick to a Schedule, but That Doesn’t Mean You Shouldn’t Plan for Them

Illness and injury can be waiting around the corner at any given time; so it is impossible to foresee them and factor them into your future. However, you can plan for their arrival in some different ways and to many different extents. Whether this is making physical plans beforehand, or just knowing what to in the case of an emergency; it is important to prepare. Not doing so, could end up being very costly in many ways; whether that be to do with finances or to do with physical and mental wellbeing.

First of all, however morbid it may seem, you should always seek to put as much money aside for the eventuality of being diagnosed with a serious illness. Creating and building an emergency fund is essential when it comes financial planning; even when an illness is not now or not ever involved. Even if you’re never diagnosed with such an illness; it doesn’t mean the money you have put aside is wasted as it is still always there ‘for a rainy day’ or as something you can pass on to your family as part of a will.

However, preparing for illness and the toll it takes on your finances; doesn’t just mean safeguarding against it physically before it happens. You should also have an idea of how you plan on dealing with it while you are in the midst of fighting the illness. Doing so will mean you can rest assured that you can focus your energies on recovering; rather than worrying about your outgoings.

There are many ways to make ends meet while still getting the best treatment. One of which is that to eradicate the costs of traveling back and forth to appointments; you should seek to get as much of your travel expenses reimbursed by bringing your medical exemption certificate to the hospital. Illnesses such as cancer work on an uncontrollable and unpredictable schedule; which is why it is important to have some money put aside in case of the eventuality of diagnosis, and to know exactly what you can do if ever diagnosed to make sure you have no other stresses to worry about; such as those that include your finances. For more information on how you can deal with financial implications of an illness such as cancer, make sure to click here.

Another illness that works on an uncontrollable schedule is Seasonal Affective Disorder (SAD); if you feel that the lack of vibrant colours, the lack of warmth and the lack of sun in the winter months makes you feel down, tired and unable to function properly, especially on the more ‘wintery’ days, then you could be suffering from this very real disorder. The impact it has on those who suffer from it can leave them feeling physically unable to get out of bed in the morning, let alone get on with their day-to-day activities. The worst part about it is that it is, of course, entirely dependent on the weather outside. This means that there is little to no control over it as it is completely under the control of nature if you don’t take action.

You can plan to prevent them by trying to move frequently, exercising at your desk (if you sit at one to complete work throughout the day), seeking mood-boosting omega-3 fats and attempting light therapy, where a particular kind of lamp called a light box is provided in order to stimulate and mimic exposure to sunlight. The best and most important way to plan your fight against SAD is to admit that it is a real problem openly and to seek as much support with it as possible; doing so will mean that on the next cold winter’s day you won’t feel completely bedridden and that you won’t have to wait until the sun is out again to make the most of your day.

Injuries happen much quicker than illnesses, and therefore faster attempts to seek to care for them should be sought. However, injuries can occur at any time and change the course of your day in a split second. Plus once affected it can be hard to think of anything else but the pain you are feeling or the hysteria of it having happened; let alone where you have to go to seek help. Because of this, you should always have a healthcare provider; or an idea of where to find one so that if you ever fall victim to an injury; you know where to head to.

This could be a local hospital or even a walk-in service that offers urgent care; information, where to find a clinic like this, can be found at OurUrgentCare.com. This service is advisable for those who wish to avoid the high costs and long waits found in hospital emergency waiting rooms. However, it is important not to be too hasty when it comes to seeking assistance with an injury; as the shock at the moment of impact may make you feel a lot worse than you do. You should try to access your pain, if possible; and if it’s not possible, due to pain, then you most certainly should seek help.

What’re Your Thoughts?

So, the moral of the story is that there isn’t a set layout for the story of life; like those found in books, plays or movies. It’s not simply following the story and overcoming a tremendous task or opponent in the middle of the plot; then preceding to live happily ever after in the end. A disaster can strike at any time in life, no matter what stage you are at; which is why it is important to prepare and have plans in motion for when they do. What this also means, is that even though you overcome one illness or injury; it doesn’t mean that another isn’t just waiting for you around the corner. You should never stop preparing for them; even when they don’t let you know of their schedule, or take any notice of yours.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Guest Post: 8 Fitness Hacks That Will Make Your Life Better In 2017

The internet is full of life hacks and tips and tricks which can help you improve your life. Some of them work, some of them don’t, and some of them are just plain stupid. However, there are some things out there which are extremely insightful and which you can use to your benefit very regularly and with success. Below are some of the best fitness hacks that the internet has to offer: hacks which will help you in your pursuit for a physically healthy body and which will make your life much, much better in 2017.

#1 Eat Well Before and After Exercise!

The importance of adequate nutrition is often underestimated and unknown. Eating the right foods at right times can exponentially increase the benefits that you gain from every workout. You should eat high carb foods before you exercise so that you have plenty of energy to burn. Top up with foods high in simple sugars during your workout (bananas are always a good option), and remember to refuel when you have finished. Since your body’s energy stores are depleted at the end of a workout, you need to make sure that you eat a lot of carbs as soon as you can. You also need to include plenty of salts to replace those lost while you were sweating and a source of protein to aid in muscular recovery.

#2 Use Wasted Time Wisely:

Use times when you are doing nothing to exercise a little. Next time you are standing on a train platform or at a bus stop waiting for your transport, do some heel raises or squats. Take the opportunity to do some sit ups or pushups during the ad breaks of your favorite TV show. You can even take drastic measures and do things like strapping weights to your legs for the walk to work or uni.

#3 Install Exercise Equipment in Your Home:

This is one of the simplest and most effective fitness hacks on the web. There are many, many different pieces of exercise equipment designed for home use, and which you can easily incorporate into your everyday life. One of the most useful and simplest of these is the ceiling mounted pull up bar. Installing this in your hallway or kitchen will allow you to give your arm muscles a quick workout every time you walk past it. This is one of the best ways to make your life better through exercise in 2017!

#4 Drink Plenty of Water Before and During Your Workout:

I bet you didn’t know that drinking more water helps you burn more fat? Well, it does! You should be drinking water throughout every single day, making sure you stay well hydrated at all times. Doing this will make sure that you get the maximum benefit out of your workout sessions. Make sure that you also drink plenty during exercise to replace any fluids you lost, especially if you are sweating a lot.

#5 Follow Bodybuilders and Fitness Celebrities on Social Media.

Doing this will ensure that you are always faced with motivation and motivating material, even when you are sitting on your phone. This will help you get out and exercise more, will give you ideas about the activities you could do, and will help make your life so much better in 2017!

#6 Join a Fitness Club or a Sports Team:

Joining a club or team has a lot of obvious benefits which will help make your life better. These include:

  • The social side of groups makes it easier to stay motivated and focused on goals.
  • Playing a team sport or participating in a group fitness class can be fun, educational, and can give you the chance to make great new friends!
  • You will find yourself surrounded by a support network which will help you stay motivated and focused, even when you feel a bit down.
  • If you are really serious about making your life better through exercise in 2017; then joining a sporting club or fitness group could be the solution you are looking for!

#7 Sleep a Lot!

Although this may not seem like a great fitness hack, it is! Your body needs time to recover and rebuild after all those difficult exercise sessions. You have to give it enough downtime and make sure you don’t overdo it. Otherwise you may find yourself breaking down or getting hurt.

#8 Music, Music, Music!

Create a playlist of all your favorite tunes and listen to it while you exercise. This will help you stay motivated to workout, will increase the enjoyability of every workout session, and will ensure that you get the most out of it every time you exercise. You can also try some new music – you might even discover your next favorite artist this way!

Get Your Body in Shape by Summer

Now that we are finally closing the door on winter, we are starting to think about the summer months. After all, summer is when we can finally get our short sleeved tops and shorts out of the wardrobe again. And we tend to take our main holiday in the summer months! And this means we will have to get our beach body in check. But is it too late to be in shape by summer? A lot of people think that they won’t be able to get their dream shape by the time the sun arrives. But it can be a possibility, so don’t give up. Here are some ways you can get your body in shape by summer.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Make Exercise Part of Your Lifestyle

The problem many people can have with exercise and fitness is they see it as separate from their daily lives. Do you go for an hour jog before work then get on with your day, or hit the gym evenings and weekends to get your exercise quota in? It doesn’t have to be this way; it’s easy to incorporate exercise into your everyday activities and move your body without even thinking about it. Here are a few tips to help you easily make exercise part of your lifestyle.

Bike to Work

You have to get to work, and you have to exercise. Why not kill two birds with one stone? Even if you live a long way from your work; you could get a foldable bicycle and cycle to the train or bus station. Fold it down, then when you get off cycle the rest of the way to work. It’s good for the environment, far cheaper than monthly gym memberships, and in some cases might be a lot less hassle too. Rather than getting stuck in traffic you could get some fresh air and arrive for the day feeling energized.

Play Sports With Friends

Instead of socializing in the pub, round up your friends and do some activities together! It could be something formal and set up like a team sport at a local sports center. It could be something more casual like a game of rounders at the park. You could even be paintballing or rock climbing. You’ll have fun, get quality time in with the people who are important to you, and get some all-important exercise in too. Throw in some healthy competition, and everyone is sure to push themselves that bit harder, which is no bad thing! Either round up your existing pals or meet some new ones; sports clubs, Facebook groups and online forums are where you’re likely to find those with a similar interest to you.

Get The Family Involved

If you have kids, running around with them is a great way to get yourself (and them!) tired out. You could arrange a family bike ride, and even pack a picnic if you’re going to be out for the day. You could go on hikes with your kids and dog, or throw a ball or frisbee in a wide open space. Plus you could even play tag or run around in a nonsense made up game they have made up. Your children are sure to enjoy the quality time with you, and it’s good for their health as well as yours. Make it fun, and they’ll enjoy being active and it will set them up for healthy habits for later in life.

If you get up and moving and have fun; you’ll do a ton of exercise without even really feeling like you are. This is the best way to stay in shape, there’s no worry of missing gym sessions or “falling off the wagon.” You’re simply going about your day but keeping active at the same time.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Need A Fitter Body? Ask Your Brain For Help!

There is an attitude that some people in life are thinkers, and some are do-ers. The first group will know, in detail, how and why they should do certain things, and be able to compare different ways of doing them. The second will not pay so much attention to the theory, to the finer details of doing something. They’ll just get on with it, so the idea goes.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

You Don’t Have to Go to the Gym to Stay Healthy

If the gym just isn’t for you, it doesn’t mean staying fit and healthy isn’t for you. Just because you aren’t able to stay motivated in the gym; it doesn’t mean you can’t find that motivation in other places. If you don’t like going to the gym, then don’t force yourself to go; you should however not let it stop you from being the best physical specimen that you can possibly be. Here are some ways you don’t have to go to the gym to stay healthy.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Sick of Being Sedentary? Exercises You Can Do From Your Office

Back when we as humans used to have to hunt and chase down our food, getting enough exercise wasn’t an issue. However for many of us in the modern day, bringing home the bacon means being sat at a desk for long hours which isn’t the best for health. Back, neck and joint issues can arise from being seated, and because we’re not up and around burning calories, it inevitably leads to weight gain too.

When you have to spend eight hours plus every day sat at your desk; it can leave you feeling like there’s not much you can do about getting more exercise. Unless you’re motivated enough to hit the gym every night after a long day’s work, which let’s face it most of us aren’t. However, there are things you can do which can help, and make all the difference. Sedentary jobs are linked to obesity which can cause everything from diabetes to stroke to heart attacks- so anything that can help prevent this is no bad thing. Here are some of the exercises you can do from your office.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

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