Category: Fitness

Home exercises that will help you lose weight

Don’t have time for the gym? You can still exercise at home and lose weight. You don’t even need those sophisticated machines at your town gym. The simplicity of home exercises makes it possible for you to have effective workout without an instructor. You will be your own instructor and you will exercise at your convenience. All you need is commitment and you are good to go. Here are simple, safe and clinically proven exercises that will help you lose weight and live a healthy life.

Before we Jump in….

There are thousands of gym equipment but your body remains equipment number one. With just that you will begin your workout. Since your main aim is to exercise and lose weight you should be cautious to avoid injuries. To get your body ready for the workout, always start with warm-up exercises. Get your heart and joints ready by starting with a soft jog or skip a rope. When your body starts heating you are good to start. Start easy and simple then progress as your body adjusts.

Your home workout program comprise of very common exercise and some that may be new to you. Try this at least three times a week. You can do more if you feel flexible enough.

  1. Jumping Jacks

Stand straight with your legs together and arms by your side. Jump up with your legs apart and hand over your head. Get back to the previous position and jump again. Try as many reps as you can for six minutes then take two minutes to relax.

  1. Squat and kick

With your legs apart and hands behind your head, stand straight and let your elbows outward. You should make a right angle at your armpit. Bend your right knee and move down as far as you can. Push backward to start and then kick your left leg. With the left knee repeat the process and kick the right leg. Increase the speed of the kicks as you alternate your legs. Complete as many reps as you can in 15 minutes then take 2 minutes to relax.

  1. Jumping lunge

Have your left foot forward and lower into a lunge. Jump straight upward, swing your hands forward and alternate your leg in-flight. Make sure you land in the lunge. That should be one rep. Complete as many reps as you can in 6 minutes then relax for about 2 minutes.

  1. Stacked foot push-up

Take a push-up position the place one foot on top of the other. Make sure only your hands and one foot support your weight. Lower yourself straight until your chest is almost touching the ground. Pose momentarily then push back to the original position and count one. Complete as many pushups as you can in 6 minutes then relax for 2 minutes.

  1. Inclined push-up

Use a bench or a stool to elevate your hands. Ensure it remains still and then assume a push-up position. Push your body up and down just like in the normal push-up and remember to keep straight. Ten push-ups will be enough for a start. You can increase the number of pus-ups as you progress and get used.

The exercise exercises listed above will help your whole body. As a beginner you will feel some pain the following day as your muscles try to adjust to your new program. This should not discourage you as the pain goes away as you get used to the program. Remember your ultimate goal is to exercise and lose weight.

Belly Fat

Have you struggled with belly fat and you just don’t know how to burn it. Relax we have a solution here. Get that flat belly that you desire by doing this simple exercise in the comfort of your house.

Crunches

This is the number one belly fat burner. It’s simple and easy to perform, and all you need is a mat then follow these instructions.

  • Lie on your back with your knees bent and feet on the ground. Let your arms be stretched forward.
  • Lift your body off the mat and hold for some seconds.
  • Repeat this about ten times for a beginner the progress until your get your desired shape.

Crunches work your rectus abdominal muscle which helps to burn fat and flatten the belly.

Starting a home exercise routine means that you don’t have to hire an instructor, buy any gym equipment or subscribe to a local gym. That sounds simple; much more you won’t step in the crowded public gyms. The secret here is commitment. For instance, if you decide to exercise three times a week, please make it exactly that, otherwise you may have years of home exercises without losing a single pound.

Amazing Exercises for Burning The Most Calories

You might find it hard to lose weight by spending a considerable amount of time in the gym due to busy schedules. The best way to keep fit would thus be by looking at the kind of exercise which burn out the most calories within the shortest time. Below, we let you know the exercises which will help you achieve your fitness goal within the shortest time:

Tabata Training

Tabata training features in our selection due to its simplicity and fast efficiency. The exercise involves taking 20 minutes of intense workout followed by a recovery period of 10 minutes. Repeat the exercise for eight times. Among the exercises that you can try out include push-ups, crunches, and squats. The exercise might seem easy at first, but as you get closer to finishing the eighth round, you will be sweating all over, and your muscles will be steaming with fire. You can burn about 15 calories per minute in a Tabata training. Due to the physical exhaustion associated with the exercise, this workout usually lasts between 20 to 30 minutes.

Rock Climbing

Rock climbing is a comprehensive workout since every muscle in your body contracts and relaxes during the exercise. You can feel this from your fingertips through to the back, and even your toes are it indoors on a wall or out in the sun. The leg and back muscles benefit more from this exercise since they are in charge of propulsion on your way up the challenge. A thirty-minute rock climbing session can help you burn 409 calories. Calorie loss is determined by how challenging a route is and your pace.

Swimming

Swimming exercises the whole of your body. Your abdominal muscles contract and relax, legs kick and the arms stroke to help keep afloat. It is important to note that calorie burning is dependent on the choice of your strokes. The butterfly stroke is the most effective when it comes to calorie burning, with a thirty-minute swim contributing to a loss of 409 calories. You would lose 372 calories while swimming on a breaststroke. In addition to stroke type, calorie burning is also influenced by the swimming environment. For instance, you will burn more calories when swimming in the ocean due to the action of the currents.

Bike Riding

Bike riding is among the best exercise to burn more calories since most of your muscle fibers are put to work. What’s more, you can exercise individually or in a group which can be so fun making you want to repeat the experience. Muscles are energy consuming which burns more calories within a short time. When running on an inclined surface, you expend more energy compared to on a flat surface: an increase of about 10%. It is estimated that your body loses about 568-841 calories/hour during bike riding.

Jumping Rope

Jumping rope might have been effortless when you were growing up but trying it now will prove to be a tough task. You will find it hard to sustain a jumping rope for a few minutes at a time. Break the exercise into short spans separated by one or two minute jogs. Jumping rope provides a similar effect on burning calories as running. A thirty-minute jump burns 372 calories.

Rowing

Rowing finds its way in our list due to exercising large masses of muscles in the legs, shoulders, and the back. Rowing exercises nine major muscle groups. These include the biceps, glutes, lats, core, shoulders, triceps, back, quads, and the hamstring. Calorie burning rate increases with the increase in rowing intensity and the conditions under which you are rowing. For instance, rowing on a windy day on a lake is more tasking compared to when it is calm or on an ergometer. Rowing burns up to 713 calories in an hour.

Burpees

A burpee is a whole-body workout that involves squatting down, assuming a push-up position, kicking out your feet while on the position, doing a push-up, jumping to touch your hands using your feet, making a jump into the air and clasping your hands the head. Burpees have all the principles of a high-calorie burn including full-body muscle recruitment, intensity, and resistance. A thirty-minute burpee exercise can burn 298 calories. What is more, burpees can be incorporated with other exercises such as jumping rope and jogging.

6 exercises which are best for weight loss

Do you feel that the weight you are carrying is excessively a hindrance to some of your daily activities? The feeling is normal. It can be temporal or permanent depending on your own perspective and the preceding actions to cut it down. My interest is in those who wish and pray to shed the excessive weight. Weight loss has more to do with your mental challenge as opposed to the physical. The aspect of discipline plays a crucial role during exercises.

Exercises are never an easy task but eventually, it will be an answer to your prayers. It is never too early or too late to start. What am sure of is that it will have to bear good fruits? The following are some of the exercises you could consider depending on your choice.

  1. High-intensity interval training

To draw much from your exercises, intensity cannot be left out. This exercise involves doing whatever you pick as an exercise at a high intensity within a short stint of time and with maximum energy possible. This ought to be followed by a long interval for recovery. The fat burning potential will shoot up eventually and melt away the calories and fats. It also facilitates the release of growth hormone. This growth hormone facilitates the breakdown of fats into energy used to fuel the body. It also makes your muscles more active, demanding more energy. The main source of this energy is the fat which when broken down will lead to weight loss.

  1. Daily walk

A daily thirty-minute’ walk could help you burn about 150 calories. This exercise is majorly for the aged or those who are accustomed to staying in an office and drives home right away after the day’s task. If you are in dire need of weight loss, this option should never cross your mind. However, it is the easiest means to cut weight. Beginners are advised to walk for at least three days a week and gradually increase the pace with each week.

  1. Swimming

Swimming is not only a pleasurable hobby but also a means to keep fit, stronger, and healthier. For an intense swimmer, it may help you burn up to 600 calories in an hour. Swimming is a fruitful exercise for reducing the weight as it involves all the muscles. If you are a lover of glasses of water, swimming could be your best exercise which will deliver multi-faceted results-both pleasure and weight loss. However, to yield more results, you could incorporate other exercises. Therefore, pick your swimming costume and splash off the weight!

  1. Squats

When you do squats, you engage the entire abdomen. This yields more result to your body’s weight loss. Squats are best when one intends to burn the fats around the thighs and lower abdomen. It best suits the bodybuilders and athletes. Once you have mastered the exercise, you may increase the pace and maximize the reps.

  1. Jumping the rope

It’s high time to thank the P.E teacher who introduced this exercise at our early age. During those early days, you learned how to swing a jump and did it as a game. Today, it is beyond that thrilling point. It is now a tool to help you shed off the excess weight you have accumulated so far. All that you need is a rope. It can be carried around inside your bag and used anywhere. Have a warm up first before you engage in your routine (your set traditional jumps, say a hundred without a hop in between). Have a break and repeat the same until you hit your target.

  1. Running uphill

Running uphill burns surmountable amount of calories. Do this at a pace that you can easily maintain. Every run should be separated by an interval of time for recovery. This exercise makes use of the muscles that utilize a lot of energy. This energy can only be sourced from the fat deposits in your body through respiration. Mountain climbing could also yield the same results.

The takeaway

Weight loss is no longer a myth. It is not something beyond your reach. All the above tips will help you achieve your goal for the body fitness. They will not only help you cut the excess weight but also leave behind a healthy, flexible and stronger man. So far, you have all it takes to begin your weight loss routine. Draft the schedule; assemble the tools and jumpstart the exercise. Eventually, you will smile at the results.

10 Important Health Benefits of Exercise

Besides the burning of calories and making you have an athletic figure, exercise provides you with numerous health benefits. There are various exercises that you can undertake to keep healthy from swimming, brisk walking to dancing and mountain hiking. The following are the 10 health benefits of exercise:

  1. Exercise Makes You Feel Happier

Exercise has also been shown to aid in maintaining good moods by instituting changes in brain regions that regulate anxiety and stress. Exercise also increases the production of endorphins, known to invoke positive feelings and subdue the pain. Exercise increases mental awareness to situations and distracts one from what is causing fear in their mind. It also enhances brain sensitivity by stimulating the production of norepinephrine and serotonin hormones which helps fight against stress and depression.

  1. Exercise Helps in Weight Loss

Regular exercise helps increase your metabolic rate, thus enhancing the burning of calories leading to weight loss. Inactivity is a leading factor in weight gain and obesity. Exercise has been found to increase the digestion, breathing, and heartbeat, the three significant ways in which your body expends energy. Additionally, aerobic exercise has been shown to promote muscle development, thus maximizing fat breakdown which helps in weight loss.

  1. Exercise Promotes Strong Bones and Muscles

Exercise helps maintain healthy bones and muscles. Physical activity combined with a balanced diet promotes the development of muscles and strong bones due to the stimulation of hormones that enhance amino acid absorption. Physical activity can prevent senior citizens from falls and disability occasioned by loss of muscle mass function. Exercise helps build bone density among children which helps avoid osteoporosis in old age.

  1. Exercise Increases Your Energy Levels

Exercise provides an energy boost for peak performance. Research has shown that physical exercise provides a natural remedy against chronic fatigue syndrome (CFS) and is more effective than other forms of therapies including stretching and relaxation. Exercise has also been found to increase energy levels among people suffering from terminal illnesses such as HIV/AIDS, multiple sclerosis, and cancer.

  1. Exercise Reduces Risk of Suffering From Lifestyle Diseases

Lack of regular exercise has been found to be a significant factor in chronic diseases. Physical exercise improves insulin sensitivity, promote cardiovascular health, decrease blood fat and pressure. These benefits help stave off lifestyle diseases such as diabetes and heart diseases which are principally caused by living a sedentary life. Research has also pointed out that physical activity can reverse existing chronic health conditions. However, care should be taken when exercising by following recommended physical activities.

  1. Exercise Promotes Skin Health

Regular exercise helps protects the skin against oxidative stress by stimulating the production of antioxidants. Oxidative stress results from the body’s inability to repair damage to the cells caused by free radical. Oxidative stress is harmful to the internal cells and later on becomes manifested through the skin. Exercise also promotes blood flow and induce adaptation in the skin cell which helps delay the appearance of wrinkles.

  1. Exercise Promotes Brain Health and Memory

Exercise improves brain function and protects against memory loss by increasing the heart rate, thus, enhances blood flow into the brain. Exercise also stimulates the production of hormones which promote brain cell growth. Exercise also helps keep off chronic diseases such as diabetes and cancer which ultimately affect brain function. Regular physical activity promotes brain health among older adults making them maintain motor activities such as balance and stave off ailments such as Alzheimer’s disease.

  1. Exercise Improves Sleep Quality

Regular exercise brings relaxation and better sleep. Exercise drains you of energy, making the body to put in place a recuperative process during sleep naturally. Further, after exercise, the body needs to cool down which helps improve sleep quality by up to 65%. Physical exercise also helps the elderly and those suffering from insomnia fight sleep disorders.

  1. Exercise Reduces Chronic Pain

Physical activity has been found to significantly reduce chronic pain since it provides damaged cells with a boost of energy. Besides energy provision, physical activity enhances hormonal flow in the body including endorphins, making the pain less bearable. Physical exercise has been shown to provide relief against chronic back pain, shoulder, and soft tissue pain. Also, exercise enhances pain tolerance and lowers pain perception.

  1. Exercise Help Delay Aging

Short periods of high-intensity aerobic exercise including brisk walking can help delay aging. Exercise promotes energy production in the mitochondria by increasing protein intake and processing in a cell’s ribosomes. Increased energy production contributes to physical activity. Thus, healthy skin, making you look younger.

Benefits of working with a personal trainer

Exercising is one of the best ways to get into shape and be healthier. It has a significant impact on one health as it affects not only your physical body but also your psychological makeup as well. Fitness training can get rid of anxiety and depression and may even improve our self-esteem as well. However, working out with a personal trainer tends to be more beneficial, as most experts say. It can be beneficial, especially to most that have trouble in keeping their schedule and pace.

Basic Information about Personal Trainers

Personal training is pretty common nowadays. A lot of people rely on trainers during their work out. If you’re not familiar with what a personal trainer is, they’re professionals who will assist and supervise your exercise program. They can be commonly found in gyms and fitness centers, providing help to those who need it.

A personal trainer will mostly have you keep your gym schedule and exercise plan. They’re there to make sure that you’re working out and spending your time at the gym sweating it out and doing your repetitions, cardio, and time on specific exercise machines. Although it is true that you can monitor yourself, trainers will help you see your program through, preventing you from slacking off and quitting halfway through.

Why You Need a Personal Trainer

It is true that not everyone needs a personal trainer, but a lot of people can benefit from their help. They can easily motivate you to stick to your program, as well as help you formulate a more effective plan in losing weight or building your body up. They are also very handy in ensuring that you’re safe while working out. With their supervision, you can be sure that you won’t over exert yourself and get into an accident or injury.

Personal training requires a good amount of work and a lot of people can’t go through it properly because of different personal issues. A professional trainer can be very handy in situations like these, making them great helpers to many people.

A professional personal trainer will be helpful to you in the following cases:

You have any health issue or an injury

In case you have any health condition like arthritis, heart disease, or muscle injuries, working with a personal trainer can help you with great workout plans that will help heal injuries and avoid any further health problems. It is a great idea to work with a fitness coach if you are pregnant or trying to get pregnant and want a convenient and safe workout plan to keep yourself healthy and fit.

You are a beginner and do not know where to start.

As a beginner with no knowledge of complete exercise, it can be difficult for you set up a schedule that incorporates cardio, and the best exercise to lose weight . If you have an improper program, you will not receive optimal results. The trainer can help you maximize results. They can help you set goals and map out a specific schedule to fit your needs.

You want a dose of motivation.

Personal trainers come with a lot of motivation. By partnering with one of them for effective workout plans, you are not only investing money, but you are also investing time. They will go an extra mile to see you are getting best results for the time and energy you are spending on your workouts.

You need someone for supervision.

You may know how to exercise correctly, but still, you would like having a trainer around for your support and supervision. In case you are lifting heavy weights or want to do something challenging, working with a trainer will be a great choice.

You are not getting the results you want

Suppose you are exercising consistently for several weeks or months, but you are not seeing good results or are not losing weight as per your plan. At this moment, a fitness coach can help you. They will devise the best exercise to lose weight or evaluate your current workout plan and help you to create a more effective plan.

Choosing the Right Personal Trainer

Whether you’re just starting out or already in the middle of a workout plan, you can always start getting help from an expert in personal training. Some fitness centers have their in-house trainers, so you can easily go to one of these places and ask which one of their staff members can help you. Other trainers do it professionally and offer services through other venues. You can also seek out individuals like these online or locally.

Conclusion

Just make sure to pick out a well reputed personal trainer. Look for someone who has helped a lot already and has achieved great results in the past. This way, you can be sure that you’ll be able to go for your goal with their help without a fuss. So, now you are aware of the benefits of hiring a personal trainer. So, what you are waiting for! Get in touch with a professional trainer today.

Five benefits of walking thirty minutes every day

We live in a generation where technology has made our daily routine so simple that activities like walking no longer matter. According to findings of a particular study about 40% of adults do not walk at all and this percentage continues to increase by each wake. Unfortunately, they don’t know what they are missing out on. If working out just isn’t your thing then walking at least thirty minutes a day can be life-changing. It can transform you from an obese couch potato to a fit person. When most people hear this, they tend to disagree in disbelief because it is not hard at all and is done by over seven billion people worldwide. How can such a simple routine be of help when all these people are doing it in their daily routine? If you are among those who do not believe that walking has benefits then you are in for a surprise because it has myriads of benefits and losing weight is just but a drop in the ocean. Today we will highlight just the top five health benefits of walking not the whole day, but only thirty minutes to help you get started.

  1. It improves cardiovascular health

Yes, your eyes aren’t lying to you, walking thirty minutes a day helps improve your cardiovascular health, and this is backed up by long lists of scientific findings and experiments. For instance, according to a study conducted on 229 postmenopausal women and published in American Geriatrics Society journal, those who walked thirty minutes a day, lowered their risk of getting cardiovascular conditions such as heart diseases and attacks by 82%. If it does that to women who are already older, imagine how beneficial it could be to young blood. How does it achieve that? The same studies go on to add that it helps increase your heart rate by burning down the fats which tend to block significant heart vessels and as a result, your heart becomes strong enough. That results in improved circulation throughout the body.

  1. Keeps osteoporosis at bay

Even though in the past, osteoporosis was a condition which commonly came with age, it has become more rampant in today’s world because of most people’s lifestyles. It causes back pain, and the person easily breaks a bone even to a light fall. Fortunately, walking thirty minutes a day can also help keep this at bay. How? Well, walking helps strengthen our bones because of the weight it places on them. It also stimulates tissue renewal thus helping more bone tissues to be formed resulting in stronger bones. Besides, it exposes you to sunlight which is a vital source of vitamin D which as we know helps in the absorption of calcium. All these factors when combined help increases your bone mass and prevent osteoporosis. Besides, it also prevents the synovial fluid between our joints from drying hence also prevents conditions like arthritis.

  1. Improves digestion

You are probably wondering what walking has to do with your digestive system but don’t worry we are about to put that question to rest. Walking is an activity which involves the movement of all the muscles in our body (that is what makes it even more efficient), and this includes even the core abdominal muscles. This helps improve gastric mobility thus resulting in regular bowel movements. This aids in flushing out all harmful toxins from your body and that automatically means better digestion. So if you are having problems with your gut, taking a thirty minutes’ walk in conjunction with your meds will help reduce gastrointestinal problems.

  1. Natural energy boost

When in need of energy to work or focus on menial tasks, most people run over the counter drugs which seem to be effective immediately. Nevertheless, that only messes up with your metabolic system and causes them to be dependent. However, walking at least thirty minutes a day, for instance, taking a morning walk is a great way to kick-start your day. Reason being it improves blood circulation and also improves the oxygen-carrying capacity of the blood which means that cells get an enhanced supply of O2. More oxygen automatically means high energy levels because the cells can carry out their processes more efficiently. Thus taking a thirty minutes’ walk in the morning offers you a natural energy boost.

  1. Improves mental clarity

This is one of the most known benefits of walking. When stressed up or when your mind seems to be excessively tired, taking a brisk thirty minutes from your workplace to a nearby café might help you get back on track. Reason being, the outdoor environment especially if you walk in a park or in a pathway which is less crowded and is green all over with a few birds chirping here and there, it helps your mind interact with nature. Thus stimulates the release of oxytocin a hormone which improves your mood and also causes you to relax. Therefore by the time you are getting back to your house or office, you will be less grumpy, and your mind will be ready to work again. So try it one of those days when you are at your lowest or when you just can’t focus.

In a nutshell

Walking has more benefits to your health than you ever thought. The good thing about it is that it is a low-intensity workout, in fact, you will not notice that you are getting tired. To add to its advantages is that you do not need any specialized equipment or to pay and also it only takes thirty minutes of your time hence more convenient because you can even choose to walk to work and that will not cost you anything or require you to sacrifice your precious time. We did not talk about weight loss because that is obviously part of the package. There are plenty of reasons why you should adopt to taking a thirty minutes’ walk every day, but today we’ll leave it at that.