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Category Archives: Fitness

Intensifying Your Workouts

Why intensify your workouts? First, let us briefly talk about why you should be ramping up your intensity because you may still not be sold on the idea. To increase the power does not mean you have to…

  • aspire to sprint on a track,
  • run a race, or take
  • your rowing exercise from the gym to the outdoors.

All it means is you should work a little bit harder. So, increase your tempo, and challenge yourself a bit more.

The benefits are numerous. Increased fitness is first on the list because the best way to stimulate change in this area is to shock your body with something unexpected – within means, of course. Increasing your intensity is the best and healthiest way to do this.

Next comes increased efficiency. In a way, you could accomplish the same feat by cycling at a moderately high intensity for 20-minutes as you could by walking for 40-minutes. There is nothing wrong with the latter, but it does say you should be looking for ways to improve your efficiency. Either aim for less time spent, or more done with that time. If you like your 30 to 40-minute walks, for instance, all you have to do is walk a little bit faster. It will make a difference.

How to intensify your workouts. Walking faster is one way, and the same can be done for just about any type of exercise. There is usually a quicker or harder way to push yourself. But don’t go crazy. You do not want to injure or burn yourself out needlessly…

  • with resistance training, you have more options to play with. You can increase the number of sets and reps you do in a given time by decreasing your rest periods.
  • you can superset your exercises.

It pays to try different routines to elevate your intensity.

You are doing some form of resistance training, right? If not, you are missing out. As beneficial as cardio is for weight loss and overall well-being, resistance training should not be overlooked. Arguably, it provides more long-term health benefits than cardio itself.

If there is one takeaway point, it is increasing your intensity does not mean you have to raise your volume which means you can still workout three or four times a week. Remember: part of the focus is on efficiency.

As exercise becomes further ingrained into your lifestyle, you will find emphasizing intensity over volume is the best strategy for maximizing your efforts.

Workouts Feel Like a Grind

In short, exercise should never feel like a grind. It always works, but it should not feel like you are endlessly toiling. If you feel like you are working that hard, it sounds like you are doing something wrong.What helps is to take a moment to think about why you are exercising in the first place. Sure, you have your health on your mind. You may have even been compelled to begin exercising due to your circumstances. Type 2 diabetes and poor cardiovascular health are valid reasons to undergo any health intervention, regardless of your stage in life. But your reasons may not even have to do with this sort of problem. Perhaps you just want to lose weight or improve your fitness. There is nothing wrong with wanting to look leaner or be able to climb a few flights of stairs without needing a moment or two to catch your breath.

Remind yourself why you are exercising. Then, reconsider your approach to your workouts, or at the very least reexamine your mindset.

  • if you struggle to find the motivation, it could be because you underestimate the merits of exercise.
  • if you dread every minute maybe it is your choice of exercise. Find an exercise or routine you will enjoy; try something new.
  • if you are working out five days a week, bring it down a notch: it is vital to exercise wisely.

If the above does not make a significant difference, maybe you ought to take a brief break from exercise. Taking a two-week break could be helpful.Lastly, know it is okay if exercising feels like a grind sometimes. If it is a recurring feeling, however, then there is a reason to take a moment to reflect and determine why you feel this way.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.

Burn Fat Using A Booty Band

Based on the name, you’re probably assuming that a Booty Band is only meant for booty exercises… Well, although, it is somewhat true, it’s also, not the entire story… You see, when you work out your booty utilizing a Booty Band, you’ll also, be working out other parts of your body and you’ll be burning body fat in the speed of light. You’ll also, be strengthening different parts of your body, as the resistance offered will allow for this to occur, without any additional efforts from your end.

This is no gimmick. If you use a Booty Band on a regular basis for at least 5 to 10 minutes, you will notice a significant change in your figure in just 30 days. Not only will you notice that different parts of your body are looking more firm and toned, but you’ll also, see that there’s been some significant weight loss.

Sure, as mentioned before, the name may be misleading, but we are here to tell you, that “yes” it will make your booty look nicer than ever before, but we also, want to tell you about the other ways that this will support you while trying to burn fat off your body.

For starters, when you use it, you’ll also, be working out your legs extensively in a fashion that keeps your knees aligned as well as your core for best results. Moreover, you’ll also, be working out your arms, as many of the recommended exercises involve the movement of your arms and you can even add some light weights to optimize toning and / or firming.

One of the primary exercises recommended to burn fat fast is their lower body sculpting circuit workout. This will start off with the Level 1 Booty Band and some of the exercises for Level 1 individuals. Then, it will proceed to more advanced workouts utilizing the Level 3 Booty Band.

Level 3 Booty Band workouts are a bit more intense, as it is a more advanced level. However, typically these exercises don’t take too long and the fat burning results are truly incredible.

You will need a Booty Band and a mat, as these exercises will mainly be done on the floor.

You’ll begin with a warm up involving Dynamic Movements and then it will proceed with a number of different movements / exercises, which will increase your heart rate and power up that body fat burning mode, which we all have…

Some of the exercises you should do along with a Booty Band:

  • Step-ups
  • Iron Legs Squats
  • Curtsey Lunges
  • High Knees
  • Slow Mountain Climbers
  • In/Out Jax
  • Leg Lifts
  • Bridge Hops
  • Push-ups
  • Plank Jax
  • Tricep Dips
  • Alt Side Planks
  • Alternating Plank Balance

All these are typically done in sets of 10 or 15 times each…

The most astonishing thing about this is that you’ll basically working out all of your body, including your abdomen. This is great in strengthening your core, keeping your body aligned, so that you won’t injure parts of your body while working out and last but certainly not least – you will burn body fat fast and look and feel better than ever before!

So, if you’ve given up on burning body fat and shedding some pounds of your body. We ask you to rethink your decision and give a Booty Band a fair try.

Exercise to Stay in Shape

There are many ways of achieving this ideal, one of which is to exercise in the gym, or at home. The Wonder Core Smart is known to show the best results when used in combination with a diet or proper eating plan. Therefore, for best results, always make sure you stick to a routine as worked out by a doctor or dietician when you use this machine.

It is maintained that when one follows a proper regimen and exercises regularly, body fat will drop and that beautiful six-pick will be within reach. It is not, it is emphasised, a wonder cure, not an overnight miracle, for overweight people. Regular exercise is the answer.

What makes this exercise machine so attractive for many is the fact that it can be used in the privacy in your home. People who have bought the Wonder Core Smart report that the fact that you don’t have to wait in queues at the gym to exercise is a great consideration. Reports also suggest success at reaching goals in terms of firming up muscles, losing some weight and regaining a more youthful shape.

Most clients who have bought the machine remark about the ease of buying the exerciser and the ease of setting it up at home. Many buy the machine in shops that sell sports equipment and other shops that concentrate on home exercise activities. Then of course there are those who log on and find a website that markets the product.

The Wonder Core Smart comes with instructions about how to assemble the machine – also how to disassemble it for when one needs to when it is stored away. And of course it is quite compact making it possible to take it with you when you go away for a break to a destination where it would be practical to use it.

It normally also includes a DVD that takes you through all the steps, some exercise tips, as well as a nutritional guide so that you can form a good idea of how to get the best out of the machine.

The Wonder Core Smart can be used in a number of ways that target one’s core area around the abs. It allows a variety of exercises that combine to deliver results. There are sit ups, push ups, scissor kicks, exercises for the arms and a sit-down cycling feature as well.

The machine’s design is simple and practical: It has a seat and two padded arms from where you do the exercises. There are a number of settings to ensure beginners and those with more experience can all benefit from the exercises. It is easy to follow the instructions and if you belong to the group of people who prefer exercising at home, then you may find that the Wonder Core Smart is a great recommendation.

It can be used by young and old alike, anywhere, any time of the day or night. There are many exercise machines on the market and many of them receive good reports and many less so. Those clients who have bought this one, all seem to give it the thumbs up for a number of reasons, the most important of which are its compact design and ease of use.

Smart Moves For A Faster Body

1. Tempo Leg Press. The tempo leg press is an excellent exercise to do to build speed and power in your lower body. What you will do here is perform a regular standard leg press rather than using 3-seconds to lift, a 1-second pause and 3-seconds to lower tempo. You will press up the weight as fast as you can, and you will find this is what will build you high power and speed.

Then slowly lower the weight, so you still get strength gains on the eccentric.

2. Interval Sprints. Interval sprints are next on the list of things to consider adding to your workout routine. You will want to have tremendous cardiovascular conditioning to be as fast as possible, and these will get you to that point.

Interval sprints are all about speed, so it is training for your goal. Always opt for interval sprints over steady state cardio training.

3. Medicine Ball Throw. Another interesting exercise to put into your workout routine is a medicine ball throw. Toss a heavy medicine ball against a wall as hard as you possibly can. Doing this is useful for developing upper body speed because you will have to accelerate quite rapidly with the ball to move it across the room.

Just watch you do not use such a heavy medicine ball it becomes impossible to throw it across. It needs to be heavy, but reasonable.

4. Burpees. Finally, add some burpees to your training routine. This plyometric exercise is going to be ideal for helping to stimulate the fast twitch muscle fibers in your body, which will then be used to help you push through any weight you are lifting, or movement pattern you might be using.

If you focus on incorporating at least one, if not all of these four exercises in your workout routine, you will be on route to seeing noticeable changes in your speed capabilities.

Better Foam Rolling

1. Breathe! First, remember to breathe. It is crucial you are breathing in and out when rolling as this is what will help your muscles relax and loosen up, accomplishing your goal.

Your first instinct will be to hold your breath, so you want to do everything you can to avoid doing that. When you hold your breath, you hold the tension in, primarily working directly against your goal.

2. Go Slow And Pause. Next, make sure you go slow and pause. When you hit a knot, you do not want to keep rolling over it. This is what many people do and is what leads to unnecessary pain.

You want to go slowly and pause when you hit a knot. Hold that position and then slowly begin rolling back and forth once again until you find your next knot. You should spend 10 to 15 seconds sitting on each knot until moving forward.

3. Know Joint Versus Muscle Pain. Finally, it is crucial you do understand the difference between joint pain and muscle pain. When you roll over a joint, you will likely feel pain: this is normal and is something you should not be scared of. But you do not want to continuously roll over the joint because that is not the purpose of foam rolling.

Muscle pain, on the other hand, is what you are targeting and will feel tight and sore. It will not have the dense pain you feel with joint pain. That is what you should aim for.

Burn Extra 300 Calories a Day

1. Dance – Join aerobics classes near you or simply tune in to a workout playlist in your favorite music app and have some dance at home. Shake your body for one hour. You will burn up to 300 calories.

2. Walk – Avoid sitting down at one place for longer and take some walk. Have a brisk walk for an hour and 21 minutes to burn 303 calories. Seems boring? Split it up into five 20-minute quick sessions throughout the day. Walk your dog, walk to work, or exercise your legs on treadmill.

3. Stand up – Have desk job? Be sure to stand for a total of 2 hours and 20 minutes throughout a day to burn 303 calories.

4. Clean up – Scrub, mop, setup furniture, vacuum, and de-clutter your space to keep your home in excellent condition to burn 301 calories within an hour and half.

5. Keep running – Go out with your dog or kids, play soccer, or just run around for 34 minutes to burn 308 calories.

6. Lace up the skates – Live up your childhood memories again with outdoor or indoor ice skating for 38 minutes to burn 302 calories.

7. Stretch yourself – You can burn 300 calories with fast-paced vinyasa yoga for an hour and 7 minutes. Perform morning and evening yoga sessions yourself or take a class of power yoga.

8. Jumping Jack – Do jumping jacks for four minutes by setting an alarm every hour. It is the fastest way to burn 300 calories or more in 8 mini sessions to uplift your mood.

9. Skiing – It is fun-filled adventure activity which doesn’t feel like hard work. Within 45 minutes, you can burn up to 306 calories within just 45 minutes.

10. Jump – Even if you don’t have jump rope, you can still jump for at least 13 minutes two times a day to burn 310 calories.

10-Minute Fat Burning Workout Program

1. Superset Compound Movements. First, consider doing supersets, alternating back and forth as you go about your workout routine. A superset is where you perform all reps of one exercise and then immediately move into all the reps for another activity. Once both are complete, rest and then repeat.

Stack two or three supersets back to back, so you are continually alternating between them as you go about your workout routine. As an added benefit, this will help boost your cardiovascular fitness level as well.

2. Try Reps For Time. Another way to create a time-efficient fat burning workout is to do reps for time. With this protocol, you are going to perform as many reps as possible for a set period – usually one minute total. As it is tough to achieve a strength training exercise for 60 seconds straight, you are going to get a good deal of lactic acid build-up while doing this. You will find you will be able to train your body to keep working despite fatigue. Then when you go back to doing straight sets, it will feel more comfortable.

Reps for time is an excellent intensity technique to help you burn fat faster.

3. Alternate Cardio And Strength Moves. Finally, you might consider alternating cardio and strength based moves as you go about your workout program. This means performing…

  • a set of burpees,
  • mountain climbers,
  • running on the spot or
  • jumping jacks

interspersed with strength-based moves like…

  • squats,
  • deadlifts,
  • walking lunges,
  • shoulder press,
  • bent over rows, or push-ups.

By doing this, you work both areas of your fitness at once and can decrease the total requirement for rest even further. If you were just to make strength-based moves, you would likely need 30 seconds of rest every so often, but if you then transition to a cardio based movement, you may be able to avoid that.

Stop Postponing Your Exercise Plan

More often than not these plans remain plans or ideas. There is plenty of vision behind them. But the execution or most crucial part tends to be lacking.

It is easy to procrastinate or postpone. It takes willpower to stand up and get dressed in athletic gear and make it out of your home when the alternative is frequently more appealing. It is hard to exercise – mainly when it is not a habit in your life.

However, these are not good reasons to avoid doing what you must. You share the same condition as every individual, which is to be healthy you must be active. It does not matter if it is only a few times a week, but you need to get your weekly doses of physical activity…

  • your body needs it.
  • your heart needs the light cardio to stay strong, and to keep your cardiovascular system in good shape.
  • you need to burn some calories now and then to help with weight management. you need to exercise your muscles and strengthen your bones.

Do not underestimate the benefits of weight training and know it is a necessity on its own in the long-term. What is more is all of this helps with disease prevention, like…

  • Type 2 diabetes,
  • heart disease, and the
  • Metabolic syndrome.

It is not a coincidence there is overlap between these conditions. By postponing your exercise plan, you are leaving yourself vulnerable to these health problems.

Do not postpone any longer. There has never been a better time than now to get started. Do not worry about the rest of the month or the rest of the week. Just take it one workout at a time. Start with small steps. Once it is done, you know you will be glad you did. Not only does it feel great to exercise, but also to take care of yourself.

Stop postponing your exercise plan.

Do Planks Daily

Location, Location, Location

While the plank can be done by anyone, it can also be done anywhere. There are no limitations and this allows you to be free. In the office, at the park, out in nature, at the gym, in your garage, or wherever you choose. I recall doing a plank on the Roberto Clemente bridge in Pittsburgh. By the way, it landed me a commercial. Take your plank wherever you go!

Anxiety Calm

Anxiety impacts millions of people each day, and while medication is often prescribed, there are natural ways to calm the body. Yes planks are an anti-anxiety natural remedy. Exercise serves as a distraction when you are under stress, and planks are one of the best to help calm the body. Get into a plank position and hold it for as long as you can, then lie down on the floor with your arms extended out in front of you. close your eyes and breathe deep for about 30 seconds, repeat the plank and the rest position until the anxiety is gone.

The Roof and Foundation

You wouldn’t attempt to build a house starting with the roof first. As crazy as this sounds, people do it daily in the fitness world. We spend hours on cardio and lifting weights, but very little time on our core. Your core is your foundation! Don’t put the roof on first, instead lay a strong foundation to build upon. By doing so, less injuries might occur, posture improves, movement is enhanced, and your lifestyle is free.