Just like any other exercise, walking needs to be done in the correct manner to reap its benefits. There are certain walking styles and techniques that can help a beginner to up their walking game.
@j.m.bez via Twenty20
Importance of walking technique
A correct walking technique can greatly aid weight loss goals. It increases the efficiency of the walk; and the energy used by the body is effectively utilized.
People may not think about it too much but good posture is an integral component of the walking techniques. An overall accurate posture minimizes the chances of injury. Poor strides can rip leg muscles and lopsided demeanor raises the risk of back and knee pain. A good posture, on the other hand, relaxes
When you walk in a stable manner your body finds it easier to move forward. The increased ease of walking helps you to stride even faster than before.
Plus, an effective walking technique can increase the rate of calorie burn. It strengthens and tones your muscles even faster. Greater muscle mass increases the metabolism rate of the body, even at rest, which further aids the weight loss process.
It is also productive in targeting and destroying the visceral fat around the organs in your body. The importance of an appropriate walking technique cannot be stressed enough. It makes the whole process of walking easier, more enjoyable and inviting for the person.
Different Walking styles
There are various walking styles that people employ in their daily lives. Not all styles may be for everyday walkers but it is good to know the options available. You may want to adopt one that best suits your style and health goals:
Brisk walking
This is the easiest way of walking. Using this technique, a person walks slightly faster than the normal speed. Brisk walking is quite appropriate for beginners with the speed being generally around 5 km/hr.
Power walking
Power walking employs a perfect posture. It is a more efficient way of losing weight and improving your health and fitness. The average speed of a power walk is around 7-9 km/hr. It is believed that power walking may well burn as many calories as jogging. This technique may also suit your needs better if you have knee issues.
Race walking
Race walking is a sport in the Olympics. It requires an extremely high levels of fitness. The main rule is that one foot of the athlete should always touch the ground. This implies that before one foot leaves the ground other should already be in position.
Pole walking
Pole walking is a Nordic practice. This type of walking uses a pair of poles or sticks to walk. The poles are used as a support to push oneself forward during the walk. It helps to engage core muscles and improve balance. It is usually employed during hiking.
Marathon walking
Marathon walking is not very fast. However, it requires a lot of stamina as marathons are usually quite long. You need to practice for a few months before formally walking a marathon.
Chi walking
Chi walking applies the rules of Tai Chi in walking. It is a fivefold approach which includes maintaining perfect posture, effective muscle usage, achieving ultimate balance, weighing options and advancing forward.
Stroller walking
Stroller walking is exactly what the name suggests. A parent pushes their child’s stroller while walking. Its disadvantage is that your hands do not swing while walking. Keeping the hands in the same position can hurt your neck and back.
Benefits of various walking styles
All walking styles build muscles and tone your body. However, some styles are more effective in losing weight and burning calories.
Brisk walking is a good cardio exercise. It also strengthens your leg muscles.
Power and race walking are highly fruitful in building muscles and getting leaner. They help burn calories at a rapid rate.
Pole walking is less abrasive on the joints. It also builds upper body strength by engaging the arms, chest, shoulders and back muscles. It improves the balance of your body as well.
Marathon walking is very good for developing discipline and patience. It builds stamina as well.
Chi walking is an art. It develops the ability to concentrate and pay attention to details. It can be considered more of a meditation.
Stroller walking is very beneficial for parents who do not have spare time to work out. As it requires pushing some weight, it consumes more energy as well.
Recommended Posture
Always remember to check your posture before going for a walk. A simple, yet effective aspect of walking, here is what you need to do:
Stand as tall as you can and align your whole body. Your head, neck, back, knees and feet should be in a straight line, yet you don’t have to make your body rigid and stiff. Instead, keep yourself as relaxed as possible.
Make sure you don’t have an arched back. Protruding buttocks and a large belly can often cause such an arch in the back. In order to avoid this, tuck your pelvis and pull your stomach inwards. Sucking your stomach inwards also engages the core muscles.
Keep your gaze straight ahead. A good option is to look 15 to 20 feet in front of you.
Keep your head straight and stable. Your chin should be parallel to the floor. Make sure you do not subconsciously tilt your chin upwards or downwards. Bending your neck to look down puts a strain on your back. Just lower your gaze slightly if you have to see where you are going. It minimizes undue stress and improves breathing as well.
One very important of correct posture is that the walker’s shoulders should not be tense. They should be relaxed so that the distance between their ears and shoulders is optimum. Also, move your shoulders slightly backward. This prevents shoulder muscles to get sore.
How to perform a power walk
While there are so many walking styles, power walking is definitely one of the most popular ones. Almost everyone can go on a power walk and can get weight loss benefits as well. So coming up, this next bit may sound a little bit technical, but is well worth the read, especially if losing weight is what you are aiming for.
After you have emulated the perfect posture, you can start your power walk.
Warm up your body by walking slowly for a few minutes. You can also do some gymnastic exercises like jumping jacks to get ready for the power walk. Perform pre-walk stretches as well.
When power walking your arms should be bent at a right angle and should be able to move as fluidly as possible. Keeping your arms at an angle prevents any numbness in the fingers and palms. Also, bent arms build and tone muscles and burn more calories. They help increase the pace of your walk as well.
Your arms should swing back and forth at the height of your waist while walking. Keep your hands slightly closed but do not clench your fists. Your elbows should be close to your body during the walk to avoid the ‘chicken walk’.
If your arms get tired initially try to keep them raised for 5-10 minutes and give them rest when worn-out. This way you can gradually build stamina.
The movement of the lower body is the most important part of a power walk. It involves the hips, legs, ankles, and feet.
In a power walk, when you put your leg forward you should land on your heel first. At this point, your foot should be flexed and your toes should point upwards. Then roll your foot forward so that your toe is the last part to leave the ground. When lifting the toes, give a push forward to your body. This will give your body more momentum and help you increase your pace even more.
When walking, make sure that your strides are not very long in the front. Long strides are often associated with knee and muscle injury. To shorten them, the distance between your forward foot and the body center should be small.
Instead of lengthening your steps in the front, try to increase the distance of the back leg from the center of the body. This can be done by keeping your back foot on the ground as long as you can. Such a change in your stride will provide more push to your body.
During a walk alternate the movement of arms and legs so that you can easily walk in a straight line.
Finish off your walk by slowing down to cool off your body. Do some stretching exercises again to release any stiffness in the muscles.
Following the correct techniques of a power walk can help you lose weight and tone your body quite rapidly.
You can easily make your own home made remedies that are ideal for home body detoxification. This chapter will explore the different remedies that you can use and where you can get the ingredients for these body detoxification solutions.
For all of these homemade remedies, use only purified water. You can purchase purified water in the grocery store or get it right out of your tap if you have a water purifying system in your home. If you do not have a water purifying system, you should consider getting one for your home. This can help you keep your body free from some of the impurities you get from water.
@thayra via Twenty20
Body Detoxifier One – Lemon Pepper Cleanser
Both lemon and pepper combined will work well to zip through the body as a cleanser. Lemon pepper cleanser is one of the easiest and effective home cleansing remedies.
8 Ounces of Water
2 Teaspoons of lemon zest
½ Teaspoon of black pepper
Combine the water and the other ingredients and drink it down. After you are finished drinking the solution, drink two 8 ounce glasses of water. This will help flush the solution into your system. Lemon pepper cleanser is good for the colon and entire digestive system.
For best results, use fresh ground black pepper and fresh lemon zest from a fresh lemon.
Alternate use – You can omit the black pepper and add one teaspoon of fresh lemon juice to the mix
Body Detoxifier Two – Italian body detoxifier
8 Ounces of Water
1 Teaspoon of flax seed oil
1 Teaspoon of Basil
1 Teaspoon of Oregano
½ Teaspoon of Garlic
Combine all of the ingredients with the water and drink it. After drinking, wait five minutes for the solution to settle and then drink two more glasses of water. This acts as a detoxifier for the entire body and is good for both the digestive system as well as the circulatory system.
For best results, use fresh herbs and garlic.
Alternate use – You can substitute Rosemary for Basil.
Body Detoxifier Three – Berry Detox
6 Ounces of Water
2 Ounces of Pure Acai Berry Juice
½ Cup Blueberries
4 Fresh Strawberries
Put all of the ingredients in the blender and mix them together. Drink them and follow the solution with an 8 ounce glass of purified water. This is a detoxifier that is loaded with antioxidants and purifiers.
For best results, use only fresh ingredients.
Alternate use – Substitute ½ cup of blueberries for the strawberries.
Body Detoxifier Four – Tropical Detox
1 Banana
1 cup unsweetened, plain yogurt
½ cup pure orange juice
½ cup pure pineapple juice
Put all ingredients into a blender and the mix them. This will be more like a shake than a traditional drink but works well to cleanse out the digestive tract as well as provide essential nutrients. This works slower than other body detoxifiers but is healthy for the colon as well as the heart and immune system.
For best results – Use only fresh ingredients and pure juices
Alternative – You can 1 cup of orange juice instead of half and half of pineapple juice and orange juice.
Body Detoxifier Five – Energizing Cleanse
8 Ounces of Water
1 Teaspoon of Maca Root
1 Teaspoon of Ginseng
1 Teaspoon of Acai powder
You may have to use pestle and mortar to break up the roots, especially if they are fresh, as they should be. You can purchase liquid Ginseng, although you are better off to purchase capsule forms. Grind up the dry ingredients, mix them with the Acai powder and then add them to the water. Drink down the mixture and then drink another glass of water.
This will not only give you energy to spare, but will also work towards detoxifying your digestive and circulatory system. If you are looking for a way to energize your body, this will do it.
You can purchase the supplements in any health food store or even online. Make sure that they are pure supplements and not just chemically reproduced. Ginseng is often available in “energy drinks” in stores – avoid that and get the actual product.
Body Detoxifier Six – Colon Cleanse Diet
8 Ounces of Water
1 Teaspoon of Flax Seed Oil
1 Teaspoon of FRESH ginger
1 Teaspoon of Grape seed oil
1 Package of green tea
This is a body detoxifier that works well as a colon cleanser. Add the ingredients together before adding to the water. You may need to use the mortar and pestle to grind up the ginger if you do not have a food processor. You want only to use fresh ginger for this cleanse. Open up the package of green tea and dump it into the mix.
Mix everything with the water and then drink. Follow it with two glasses of water. This is a good weight loss detoxifier that you can make right from products that you purchase at the supermarket.
For best results, Use only fresh ingredients that are pure
Alternate use – Use a green tea capsule and grind it up with the mortar and pestle.
Body Detoxifier Seven – Cinnamon Spice
1 cup of brewed green tea
1 teaspoon of honey
½ teaspoon of cinnamon
After you have brewed the green tea, add the cinnamon and the honey to the mixture and drink it hot. This is a pleasant tasting drink and will not only relax you, but will also cleanse out your body and help your heart.
For best results – Use fresh ground cinnamon
Body Detoxifier Eight – Kidney Cleansing
8 Ounces of Water
½ Cup pure cranberry juice
¼ Cup pure Acai juice
3 Teaspoons orange juice
Mix the ingredients together and add them to the water. Drink it down and then drink two more 8 ounce glasses of water. This will help clean out your urinary tract and clear up urinary tract infections.
For best results – Use only pure ingredients and 100 percent pure orange juice
Body Detoxifier Nine – Lavender Cleansing
8 Ounces of Water
1 Teaspoon of pure Lavender oil
1 Teaspoon of Flax Seed oil
Mix the oils with the water and drink. Consume another glass of water after to flush down the mixture. This is a total body cleanse and will detoxify all parts of your body.
Warning – Use only pure Lavender oil. Essential oils, with the exception of a few, are not made for ingestion Lavender oil is an exception, but it must be pure.
Body Detoxifier Ten – Tropical Delight
Ice Cubes made from purified water
½ Banana
1 Teaspoon of Flax Seed Oil
½ Cup orange juice
¼ Cup Acai juice
2 Teaspoons of Lemon juice (pure)
Mix all of the ingredients together in a blender. Add enough ice cubes to fill the blender and then purifier. Drink the entire amount of the potion. This is a detoxifier for the body and can also substitute as a meal if you are trying to lose weight.
Body Detoxifier Eleven – Veggie Cleanser
1 Fresh Carrot, peeled
2 Crowns of Broccoli
1 Teaspoon of Omega Fish Oil
1 Teaspoon Flax Seed Oil
Ice Cubes
You need a food processor for this recipe, although it certainly cleans out the system and works wonders on the digestive system. You have to pulverize the vegetables so that they are like mush and then add the ice cubes and oils to the mix. Mix well and then consume the entire amount. Follow with a glass of purified water.
This is a safe and healthy drink that can be consumed on a healthy basis. It can also be used as a substitute for a meal if you are dieting.
Body Detoxifier Twelve – Vitamin Cleanser
1 Cup Green Tea – Hot
1 Capsule of Vitamin D
1 Capsule of Vitamin A
1 Capsule of Vitamin K
½ Teaspoon of Cinnamon
Grind up the capsules in a mortar and then add them to the hot tea so that they dissolve. Then add the cinnamon to the mix. Drink it down. This will add vitamins and nutrients to your body that you may be lacking. It is good for eliminating stress, depression and also healthy for the heart.
All of the ingredients for these body detoxifiers can be found at your local grocery store or health food store. You need to make sure that you are purchasing pure ingredients and not those made from synthetics. You can buy a mortar and pestle online or in some drugstores and health food stores.
Body Detoxifier Thirteen – Healing Detox Juice
Ingredients:
3-4 Carrots
125g Fresh Spinach
Handful of Flat Leaf Parsley
2-3 Sticks of Celery
Juice all ingredients (putting celery through last). Mix with water to taste or drink neat
OK, I’ve just had a go at making some home made protein bars. As anyone will tell you exercise is just a part of the plan, you also need correct nutrition as well.
Rather than buying protein bars loaded with sugar and other rubbish I had a go at these myself. I did not focus on neatness of bar, as can be seen from the picture but to me they taste good. This first bar is a very basic minimal ingredients bar, its the very thin one at the top of the tin.
Recipe 1
Ingredients
100g egg whites
1 scoop chocolate whey protein
1 cup oats
1 teaspoon of stevia powder (trevia brand) optional, just makes them a bit sweeter
Instructions
Pre-heat oven to 200 c
Mix all of the ingredients up, I used a food processor for ease of use
Pour mixture into a greased baking tray/cake tin
Bake for 22-25 minutes
Tips
I mixed the ingredients so my mixture was very sticky and not dry. You can adapt on the go, too dry add some more egg whites, too liquidy add a little oats.
Recipe 2
In an earlier recipe, I made some basic protein bars. This one ramps it up a bit, adds a few more ingredients but is still easy to make
Here’s a few pics, as stated earlier neatness of bar wasn’t a priority, I’ll leave that to folks selling those expensive bought bars.
Lets crack on
Ingredients
200g Oats
30g Chocolate Whey powder
2 Tablespoons of peanut butter
3 Egg whites
1 Tablespoon honey
100ml Skimmed milk
1 teaspoon of cinnamon powder
Instructions
Pre heat the oven to 180 C
Firstly add the Oats/Whey powder and the cinnamon and mix together
Now add the peanut butter and mix this in, I use a food processor for this.
Now add the egg white, honey and 100ml of skimmed milk and mix well.
Now grease a cake tin or equivalent and spoon your mixture in evenly
Place in the oven for 15-20 minutes
Remove from oven, cool and cut into bars and enjoy
There you go, easy. You can use different flavour of whey powder or add banana’s as examples of adaptations.
Fresh, home made bars taste so good you’ll never buy one again.
Biceps are the epitome of fitness. Every man and woman deserves to have some awesome biceps.
@askoldsb via Twenty20
So you should really incorporate biceps workouts into your routine to grow these proud muscles. And here are my best biceps sculpturing workouts.
1)Standing barbell curl
2)Ez-bar preacher curl
3)Alternate incline dumbbell curl
4)Reverse wrist curl and wrist curl
5)Seated barbell curl
6)Dual dumbbell hammer curl
1)Standing Barbell Curl
Standing Barbell Curl – The most basic biceps workout you can see in any posters and magazines. Engages both your total biceps at the same time.
1. Do not go overboard with biceps curls as you may tear your biceps tendon if you’re not careful – So only pick weights that you can handle. Then, grasp the barbell at shoulder-width apart with palms facing upwards.
2. Stand tall upright with knees slightly bent to buffer the weight during exercise. Allow the bar to hang to your thighs and this will be your starting position.
3. In order to execute the exercise flawlessly, slowly curl the bar in a controlled tempo and squeeze at the top of the lift. You can definitely feel the pump in your biceps as your squeeze at the top.
4. After squeezing your biceps at the top, slowly lower the bar back to the starting position in slow eccentric motion.
5. Repeat this movement and remember not to cheat your way through by swinging with unwanted momentum. You want to make sure you always keep the tension on in order to get the most out of this exercise.
2) EZ-Bar Preacher Curl
This workout engages your inner biceps and brings out the biceps peak.
1. Look for a bicep curls station in order to perform this exercise. Firstly, adjust your seat height to a comfortable position so that your arms are properly rested on the pad. This will be your starting position.
2. For better stabilization, place your feet wide and frontward, and hold tight onto the EZ-bar with the supinated grip.
3. Perform the curls in a controlled manner and remember to squeeze at the top of the lift to reap the most benefits. Finally, lower the bar back to the starting position. Repeat this movement until your rep scheme has been completed.
3)Alternate Incline Dumbbell Curl
This is my favorite workout hands down because this workout is a perfect isolation workout for the biceps without any cheating movements – the incline position cancels out most of the ‘cheating’ momentum, increase the range or motion, and you can’t really carry much weight when you’re lying incline.
1. Set an incline bench at about a 45-degree angle.
2. Hold onto 2 dumbbells in both hands with a neutral grip and allow your arm to hang low. This will be the starting position.
3. Lock your elbows in this position to reduce cheating momentum. Slowly raise the dumbbell upwards (you can start with either side first) and add a little twist at the top while you squeeze the biceps.
4. Twist and squeeze your biceps at the top for 2-3 seconds before slowly lower the weights back to the starting position.
5. Once completed, repeat this movement with the other arm until your rep scheme has been completed.
I recommend doing 10-12 Reps for 3-4 sets for this exercise to effectively grow your biceps.
4)Reverse Wrist Curl And Wrist Curl
This additional workout trains your wrists and forearms. Many people ignore this exercise because they don’t see the need of it. But do you want to look like a hunk with huge biceps and triceps with arms like twigs? If you want to look good overall and have strong stabilization muscles to move more weights, add in these 2 compulsory forearms workout into your workout regime.
1. You perform reverse wrist curls with a pronated grip (also known as the overhand grip). Make sure to pick a light weight for this exercise as your forearms are not huge muscles to handle massive weights.
2. Next, look for a bench and kneel at the side of it, with your forearms resting on the bench. Grasping the barbell, allow your hands to hang over the edge. This will be the starting position.
3. To execute the exercise, simply curl your hands to the top and squeeze your forearms muscles (Do note that this exercise has a short range of motion). Then, slowly lower the weight to the starting position.
4. Repeat this movement until your rep scheme has been completed.
Since the forearms have smaller muscles and shorter range or motion, you don’t have to go too heavy on this. Simply lift lighter weights in higher repetition to get the best result from this exercise.
5)Seated Barbell Curl
This is another variation for bicep curls. This exercise is similar to standing barbell curls. The only difference is you’re seated this time round.
1. First, load up your barbell with appropriate weight to perform 6-10 reps max.
2. Sit upright on an adjustable bench and rest the barbell on your thighs.
3. With a supinated grip, perform curls in a control movement without swinging the weights around. Again, you want to make sure that you squeeze at the top of the lift and feel the biceps contraction.
4. Finally, lower the barbell slowly and go for repetitions. Always move the weights in a moderate or slow tempo for constant tension and contraction. Pay attention to the sensation of your biceps during both concentric and eccentric movements.
6)Dual Dumbbell Hammer Curl
A killer workout for both forearms and biceps. Every biceps workout routine should have hammer curls in to be complete.
1. You can choose to stand or stay seated for this workout. First, grasp on tightly a pair of dumbbells by your side with a neutral grip. This will be your starting position.
2. Make sure that your palms are facing each other throughout the entire workout. Hammer curls require lifting both dumbbells in an upward motion in elbows-locked position without twisting your wrists.
3. Squeeze your biceps at the top of the lift and slowly return to the starting position by slow, controlled eccentric movement. Repeat this exercise until you’ve completed your reps.
So there you have it, ultimate chest and biceps sculpturing workouts you can add to your workout routine and grow those highly esteemed muscles!
There are two things that you must do to lose weight and one of those we have already covered pretty extensively and that is to eat right and fill your body with good, clean water. The other thing you have to do is get your body moving.
You don’t have to purchase a gym membership to get exercise. In fact, there are several things you can do on a daily basis that will help to kick start your body into losing weight and there are several exercises you can do on your own to lose weight.
TIP #1:
When you begin working out, whether at home or in a gym, don’t be discouraged if you don’t see results right away. It takes more than a week to get your body into shape and to begin making progress. Many people make the mistake of believing that their exercising isn’t working when it just takes a little bit of time.
If you push your body too much when you first get started exercising you can end up with injuries. Your bones, joints and ligaments are not prepared for the exertion you are putting on them. Don’t think that if you really push yourself hard for a few workouts that you’ll lose money, unfortunately the body doesn’t work this way. Slow and steady wins the race when it comes to exercising.
TIP #2:
Check your weight when you start exercising, but don’t use it as a guide to how much weight you are losing. Your weight fluctuates throughout the day. If you check your weight every day, you may only end up getting discouraged.
TIP #3:
The best way to know if you’re losing weight is by the fit of your clothes. If you start to feel as though you’re floating in your clothes then you know you’re eating and exercising is doing you some good.
Another way to know if you’re losing weight is if you can begin moving where you usually buckle your belt, of course tighter is better.
TIP #4:
When you periodically check your weight and the fit of your clothes, reward yourself. Buy yourself some new running shoes or a new pair of jeans. This will help to keep you motivated as you pursue your weight loss goals.
TIP #5:
Take a day off from exercising to provide your body with a chance to rest and repair. Your body needs a day off once a week.
TIP #6:
Three days of 30 minute exercise will help you to maintain your weight, but you need at least 4 days of 30 minute exercise to begin to lose weight and 5 days a week is even better.
TIP #7:
Collect information on exercise and easy things you can do from your own home. There is tons of extensive research available on exercise and you can choose what will assist you the most to meet your weight loss goals. Browse the Internet or pick up some books on health and exercise from your local bookstore or library to learn more and how to burn off the desired number of calories you are trying to burn each week.
TIP #8:
Try to find an exercise buddy. This should be someone who is as committed to exercising and losing weight as you are. One of the advantages of finding a committed partner is that you have someone to keep feeling responsible to them.
The knowledge that someone is waiting on you makes it easier for you to get out of bed and go exercise with them. You wouldn’t want to stand up your exercise buddy would you?
TIP #9:
When your body tells you it has had enough, take a break. When you have worked out for a considerable amount of time, you will start receiving signals from your body. This is particularly important when you are just getting started in your exercise routine.
TIP #10:
If you decide to increase the length of your workouts, do so gradually. The same is true for the intensity of your workouts.
TIP #11:
Select an exercise routine that suits your lifestyle. Everybody has a different lifestyle and a different profession. There is no set time that you should or should not workout. If you like to workout late before you go to bed because it is relaxing to you then do it.
If you like to workout early in the morning because it helps you wake up then that’s great too. Some people like to workout on their lunch break to take a break from the stress of their job or because that is the only time they have available.
TIP #12:
Don’t stand around, walk around. If you can walk around then do it. People who are pacers are actually doing themselves a lot of good because they are constantly moving. Pacing also helps you think.
TIP #13:
Don’t sit if you can stand. If you can stand comfortably, you will burn more calories doing so than if you were to sit.
TIP #14:
Don’t lie down if you can sit. Same concept as the two above.
TIP #15:
The couch and the television are anti-weight loss. If you are inclined to become a couch potato, don’t sit on it. In fact, if you have to, put a not so comfortable chair in front of the television so you won’t spend so much time in front of it.
The same is true for the computer if you’re a computer junkie. Some people have a more comfortable chair in front of their computer than they do in front of their television. (This is, of course, if you don’t work from home and need to work hours at a time in front of your computer because your chair is very important then.)
TIP #16:
If you have a job where you sit the whole time, stand up and stretch every half hour or so. Most of today’s jobs are in front of a computer and require you to sit. If you have a job like this make it a point to move every so often.
TIP #17:
Walk around while you’re on the telephone. You’ll get a good workout if it is a long conversation.
TIP #18:
Use the stairs instead of the elevator or escalator. These are great conveniences, but they make us very lazy. Also, it may be quicker to take the stairs than to wait on an elevator to open.
TIP #19:
Quit smoking. Smoking does not contribute to your weight exactly, but it does lead to erratic eating behaviors and increases caffeine dependence.
TIP #20:
10 minutes of cardio a day is good for most, you can get this by other methods than running.
TIP #21:
If you can’t run for a physical reason, then try 15 minutes of brisk walking to keep fit.
TIP #22:
You can walk anywhere if you have time. If work or the grocery store is not far away, consider walking there or riding a bike. It may take you longer, but you’re getting your workout in at the same time.
TIP #23:
Hide the remote control from yourself. Remote controls are also evil when it comes to losing weight. If you didn’t have a remote, you may not even turn on the television, which means you might find more active things to do. Get up and change the channel if you don’t have a remote or go for a walk instead of watching TV.
TIP #24:
Do your own fetching. If you need something from the kitchen, the TV channel changed, the mail or newspaper from the driveway, walk and get it yourself. Adding a little walking to your day will do wonders for you.
TIP #25:
Walk along or climb the escalator with it or just take the stairs.
TIP #26:
Walk around during commercial breaks or do simple exercises like crunches or bending over and touching your toes. Do anything to get your body moving more and to keep your blood pumping.
TIP #27:
Turn on some music and dance. Again, the more you get moving the better you will feel and the more weight you will lose.
TIP #28:
If you take public transportation, get off a block before your stop and walk the remainder of the way. This is a good way to squeeze in a walk before and after work or on the way to another destination.
TIP #29:
Do pelvic gyrations to get your midsection in shape. Of course, you wouldn’t do these with anybody around, but they are a good step in getting your body prepared for more serious stomach crunches. It is also good on the back muscles and keeps you loose instead of tight.
TIP #30:
Suck in your stomach when you walk. Walk properly, but do your best to keep that stomach tucked in. You will soon begin to feel those muscles tightening.
TIP #31:
Do breathing exercises to tone your midsection. It is amazing how breathing properly and with your entire diaphragm can actually help to tighten your abdominal muscles. Most people breathe way too shallow as it is and oxygen is good for the brain.
TIP #32:
Experiment with yoga. Yoga is a great way to lose weight and reduce your stress levels. Yoga teaches you how to control your muscles and gain more control of your individual muscles groups.
TIP #33:
Lift weights. Strength training burns more fat than people give it credit. When you work on building muscle, they begin to burn fat to fuel muscles growth. Do be aware that when you gain muscle, your scale may not be an accurate tool in determining weight loss because muscle weighs more than fat.
TIP #34:
Massage your partner. You can exert yourself a little bit and at the same time you will be able to complement them on the weight they have lost if they have been working out with you.
TIP #35:
Take the stairs two at a time instead of one at a time. This causes you to have to exert yourself more and increases your heart rate.
TIP #36:
Take your dog on a walk. Chances are that if you’re not getting enough exercise, neither is your pet. Or, let your dog take you on a walk. For once in his life, let him lead you where he wants to go and as fast as he wants to get there. It could be a good workout for the both of you.
TIP #37:
Join a dancing class. This could be ballroom dancing where you learn dances like the tango, salsa or fox trot. These dances are fast paced and will get you moving. Even slow ballroom dancing is a lot of exercise and will definitely tone your legs. Or, you can take an aerobic dance class. How many dancers do you know that are overweight?
TIP #38:
Lean against the wall so that your face is close and then use your hands to push your body away. Do this three or four times to stretch.
TIP #39:
Swim whenever you can. Swimming is a great way to get your cardio exercise and it’s low to no impact on your joints, which is great for people who have osteoporosis or joint problems.
TIP #40:
Try playing tennis or basketball. Playing games are a great way to get into shape. It’s also more fun to workout with someone else in a competitive atmosphere. You will be more driven to push yourself and you’ll burn more calories, just don’t overdo it.
TIP #41:
Always start your workout with a warm up of about 5-10 minutes and end with a cool down of 5-10 minutes. Your body needs to reach a certain heart rate level before it will respond well to the rest of the workout.
TIP #42:
Don’t carry your wireless phone or cell phone with you. If it rings, go walk for it. There are so many conveniences in life and we always have everything we need at our fingertips, but this is obviously bad for the waistline.
TIP #43:
If you’re standing around, stretch your legs a bit by standing up on your toes and then gradually drop to your heels. You can also flex your buttock muscles as well, but maybe when nobody else is looking.
TIP #44:
Before going to bed, undress and stare at yourself in front of the mirror. Take note of what areas you need to improve on and what areas are your best assets. Taking a self-inventory can keep you motivated in your workout endeavors. Also, don’t forget to complement yourself on any new muscle tone you may have or other improvements you’ve made.
TIP #45:
Don’t slouch in your chair. Try to sit up straight and erect at all times. Slouching is bad for your back and gives you a flabby figure. Make it a point to always sit and stand with good posture.
TIP #46:
Most people would like to target their stomachs and get rid of that area all together. Unfortunately, we can’t spot reduce. But, one thing you can do is a breathing exercise to help tighten those stomach muscles.
Breathe in air as strong as you can and tuck your stomach at the same time as much as you can.
Hold it for a few seconds and then slowly let it out. Don’t let it out so fast that your belly flops out. This is not good. Try to breathe like this whenever you think about it, about 50-60 times a day is ideal.
This will help you to lose at least an inch within 20 days or so.
Tip 61.
Choose methods of cooking that use lesser amounts of oil – There are certain methods of cooking, which can allow lesser use of oil; and, one example of it is to steam vegetables. Such kind of cooking would allow the retention of vitamins, minerals, as well as fiber, which vegetables are known for. By following this, you would be able to take in lesser oil, and be able to benefit from the essential nutrients.
Tip 62.
Choose your protein sources well – You need to keep in mind that lots of foods that are have high protein content, are often associated with fats and calories as well. Thus, it is best that you choose the protein sources well, when it comes to planning your diet. Some of the foods you can consider for this would include eggs, fish, lean meat, turkey, chicken without its skin, and such.
Tip 63.
Eat snacks in between meals – Eating snacks in between breakfast and lunch, as well as in between lunch and dinner is a good idea. This is because, it can control your appetite for the main meals, aside from boosting your metabolism. However, make sure to choose healthy snacks, and be mindful of your portions.
Tip 64.
If you can’t avoid drinking beverages, choose those that contain less sugar – Drinking beverages is something that you need to avoid in order to lose weight. However, if you simply need to have some, then choose those that have lower sugar and calorie content. Aside from that, put lots of ice cubes into the drinks, so that they would become diluted with water.
Tip 65.
Eat raw foods – Eating raw foods such as raw vegetables can provide you with more vitamins and minerals that your body needs. Aside from that, they also contain more moisture. Additionally, raw vegetables would also make your body work more, in order to get them processed. Thus, try minimizing cooking vegetables, so that they can help you more in losing weight.
Tip 66.
Focus on your meal when eating – Don’t watch TV or use your computer when you are eating. When you do that, you could prevent your mind in comprehending the signals that are sent by your body that it is already full. Therefore, it can lead to binge eating, since you would feel that you are still unsatisfied, even when you have already eaten lots of foods.
Tip 67.
Do things moderately – It is always best to do things moderately when you are dieting. Therefore, do not be too hard on yourself in following your diet program. It is perfectly fine to indulge yourself into eating something that should not be included into your diet, as long as you keep it in small amounts. It would make you feel less deprived, and can even help you stick on your program.
Tip 68.
Never starve yourself to lose weight – When you follow diet programs that are too restrictive, it may make you starve yourself, especially when you go through fasting to lose weight. This is actually not a good idea, since it can prompt your body to go on survival mode, in which it would save all fats it has stored, and lower down your metabolism.
Tip 69.
Find a partner – When it comes to losing weight through dieting and working out, it is a good idea to find a partner for it. With a partner, whether he or she is your spouse or friend, you can both help in motivating each other. Aside from that, you can even compete with each other, so that you would make it more interesting.
Tip 70.
Set short term goals – It is always better to have short term goals as well, rather than sticking only to long term ones. This is because, long term goals can become quite overwhelming. With short term goals, you can ensure that you are having progress, since it can provide you an easier way to achieve results. Thus, short term goals can ensure that you are motivated enough to keep on going.
Tip 71.
Become more conscious on your calorie intake – When it comes to losing weight, your body needs to burn more calories than it receives. Therefore, you should be conscious on your calorie intake; and, one of the things that you can do for that is to check the labels of the food items you buy from the store. Aside from that, you should also do your research about the calories of other food items.
Tip 72.
Drink green tea to lose weight – Drinking green tea can help you lose weight, since it can boost your body’s metabolic rates. Aside from that, green tea is also known to suppress a person’s appetite. Thus, it can prevent you from eating heavy snacks. In addition, studies conclude that it can help a person’s body in burning more calories.
Tip 73.
Eat a heavy breakfast – The breakfast is actually the most important meal for the day, since it can determine the kind of energy you would have throughout the day. Thus, it is best to eat a heavy breakfast meal, so that you can jumpstart your metabolism. Aside from that, it can also help in controlling your appetite, since you won’t become too hungry during lunch time.
Tip 74.
Listen to good music while working out – When you work out, it is always better if you are full of energy. Aside from making sure that you have eaten a healthy meal hours before working out, you can also turn up the volume for your MP3 player, in order to become more effective in it. Good music can take your mind away from the feeling of fatigue. Thus, it can help you last longer.
Tip 75.
Take a good multivitamin supplement – Always remember that when you workout, your body would also have an increased needs for certain nutrients, in order to stay healthy. Although you are following a healthy diet, there is still a chance that it can’t provide you sufficient amounts of some nutrients. Thus, it is best to take a good multivitamin supplement, just to be on the safe side.
Tip 76.
Do your exercise routines outdoors from time to time – Doing your exercises outdoors can actually offer you with a lot of benefits. When you exercise outdoors, it would allow you to breathe fresh air. Aside from that, when you do it at the park, you can meet new friends, who may also want to join you. This would also prevent you from getting bored of your usual routines.
Tip 77.
Be conscious of the negative effects of staying late at nights – When you stay late at nights quite often, it can expose you to lots of negative effects, which can make you gain more weight. Some of these would include lowering down your metabolism, becoming sleepy the next day, triggering binge eating, and many more.
Tip 78.
Visit your doctor prior to working out – Whether you have a certain medical condition or not, it is best to visit your doctor before getting started with your workout program. This is to ensure that you are fit in going through certain types of workout routines. Aside from that, your doctor may even provide you with suggestions on the better ways of losing weight.
Tip 79.
Read stories about people who were able to lose weight successfully – One of the best ways to maintain your motivation in losing weight is to read stories of people, who were able to attain it. This is because, it would remind you that hitting your goals is indeed very possible. Aside from that, lots of these stories are truly inspiring.
Tip 80.
Avoid processed foods – Highly processed foods can make you gain more weight, since they are usually filled with salt and calories. Aside from that, since they have gone through lots of processing, they are easily broken down by your body’s system, which means that they would not make your body spend lots of energy to absorb them. Furthermore, processed foods contain lots of preservatives, which can put your health at risk.
Tip 81.
Eat foods that have higher fiber content – There are lots of foods that have high fiber content, which are available in the market. Providing your body with lots of fiber can result to losing weight, since it can prolong the process of digestion. In other words, it would make you feel full longer, thereby, suppressing your appetite naturally.
Tip 82.
Build more muscles to lose more fats – If you want to achieve weight loss faster, you can actually do some weight training for it. You don’t have to follow routines done by professional bodybuilders for this. Simple weight lifting with dumbbells can already do the trick, especially if you can put enough pressure on your muscles. Doing this would make your body burn more calories, even when you are no longer doing anything, since it would spend more energy in building more muscles.
Tip 83.
Give your muscles a break – When you workout, whether you are going to do some weight lifting or simply just cardiovascular activities, you should also give your muscles a break. This is because you don’t want to strain them by providing them with too much work, since it can put you at risk to injuries or certain types of diseases.
Tip 84.
Never skip meals – Skipping meals is the last thing you want to do if you want to lose weight. Doing it can actually make you gain weight, instead of losing some, since it can trigger your body to lower down your metabolism. Aside from that, it can also prompt your body to save its reserve energy. Moreover, skipping meals can also trigger binge eating.
Tip 85.
Losing weight should be done in a healthy way – In losing weight, you should always keep in mind that you are doing it to become healthier. Although losing weight to lots of people is healthy, doing it in an excessive manner can also result to something negative. Thus, when you choose a diet, make sure that it can provide you with the nutrients your body needs. Aside from that, you should never overwork yourself.
Tip 86.
Explore other forms of exercises – After doing the same kinds of workout routines for a certain period of time, it can become boring to you. Thus, it is best to explore other forms of it, so that you can get rid or prevent boredom. Try to check other forms of exercises through exercise videos on the internet if you want to, so that you can simply follow the instructions given.
Tip 87.
Eat more times in a day – Contrary to what other people may think, eating around 5 to 6 times in a day can actually help in losing weight. The reason behind this is that, you would actually be providing your body with food to process on a constant manner, which can result to boosted metabolism. Aside from that, with constant food on your stomach, you won’t feel too hungry for lunch or dinner times.
Tip 88.
Eat healthy snacks – Eating in between meals is actually a good idea, since it can suppress your appetite effectively. However, you should still be conscious on the types of foods you eat during snack times. There are lots of snack items in groceries these days, which are nutritious. Choose those that are filled with dietary fiber, so that you can extend your feeling of fullness.
Tip 89.
Watch TV only when you are done with all the things you need to do – Getting hooked with watching TV can become a hindrance in achieving your weight loss goals, especially if you do it in the morning. Therefore, get in front of the TV set, only when you are already done with the things you need to do for the day. This can become your way to relax after a hard day’s work.
Tip 90.
Cook with the use of a non-stick cookware – Non-stick cookware are available in most grocery stores these days. Using such types of cookware can help you a lot in losing weight, since you won’t have to use oil with them. Choose those that are made in good quality though, so that the non-stick pan would last a long time.
Tip 91.
Avoid people in the gym who are too talkative – There are times when you bump into someone in the gym who does not know when to stop talking. You should avoid such types of persons, since they can make you lose your focus on what you need to do. Keep in mind that you are at the gym to lose weight, and not for chit chat.
Tip 92.
Avoid fad diets, especially those that have unrealistic promises – If you do your search through the web, you would come across lots of fad diets with unrealistic promises. These diets can make you go through very restrictive methods in losing weight. At the start, they may help you achieve your goals, but since they are too restrictive, most of them cannot guarantee long term results.
Tip 93.
Buy clothes that are smaller – Buying smaller clothes can provide you with more motivation in losing weight. It can offer you the kind of challenge that you are looking for. Make sure though that what you are trying to do is achievable, so that you won’t get discouraged. Aside from that, buy clothes that can really make you look good, so that you would be excited in fitting into them.
Tip 94.
Eat in restaurants wisely – Eating in restaurants on a regular basis can make you gain weight. Thus, doing it just on certain occasions would be better. Aside from that, you should also be mindful on the foods that you order. Avoid foods that have been deep fried. On top of that, you should also choose foods from the menu that are less fatty.
Tip 95.
Get enough sleep – When you deprive your body with its needed time to rest, you would actually be lowering down your metabolic rate. This can result to becoming sleepy the next day, due to lack of energy. Aside from that, when you lack sleep, it can make your body compensate for it, by boosting your appetite.
Tip 96.
Get some time to relax and relieve stress – Stress can become one of the things that can make you gain more weight. This is because, when you are under a lot of stress, you might consider eating lots of foods as your outlet. Thus, you should look for ways to become stress free, such as watching a movie, listening to good music, and practicing yoga.
Tip 97.
Check out exercise videos on the web – If you don’t have time to go to gyms to workout, keep in mind that there are exercise videos available on the internet today. Most of these videos can be accessed for free. Thus, all you need to do is to download them, and watch and follow them anytime you want. Such videos can show you different types of routines; and, all you have to do is to select the ones you like best.
Tip 98.
Limit your coffee intake – Limiting your coffee intake can help you lose weight, especially if you usually use cream and sugar with it. However, this does not mean that coffee itself, can actually cause you to gain weight. Drinking coffee can actually boost your energy, which is good to use just before going to the gym. Aside from that, recent studies indicate that it does not dehydrate you as what others would say.
Tip 99.
Make sure to keep yourself as active as possible when attending parties – When you attend parties, there is always a tendency to overeat, or to drink lots of sodas that are loaded with calories. To make sure that you won’t gain too much from it, you should be as active as possible. Go around and chat with your friends for the most part of it. Aside from that, when there are people dancing, then you should join them.
Tip 100.
Gather more information about losing weight as much as you can – Becoming knowledgeable about losing weight is one of the best things that you can do to achieve it. You can do your research through the internet, or by buying books about it. However, you should also apply what you would learn, so that it would be put into good use.
Tip 101.
Get yourself tested for body fat – If you want to make sure if you are able to hit your goals or not, then you can get yourself tested for body fat. Getting tested does not have to be done on a weekly basis. You can do it prior to starting your program, and again a month or two after. Some gyms offer it at reasonable prices; thus, you should visit them soon.