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Micheal Berger

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Last Activity : 05:19:06 | November 27 , 2019
Member Since : April 10 , 2018

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: Micheal Berger
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BURN FAT WITH LUNGES
Burn fat with lunges!

Weight loss is no gamble and let’s confess, there are no shortcuts! losing weight in a healthy way includes tailor made diet plans and strict exercising regimes. even though you might hate some specific types of exercises but you need to understand that if you don’t include them in your workout regime then you are one who is at loss as you are subconsciously delaying your weight loss goals. if you are actually serious about losing weight fast then you should definitely consider adding lunges to your workout routine as it is an excellent exercise that involves a lot of muscles which ultimately means you will burn a lot of fat. like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves. many people hate this exercise as they consider it to be tough, but the very reason it is so good for weight loss is that it requires a lot a muscle and engages your whole body too. according to health status, adding 30 minutes of cardio along with a 15-minute session of lunges can burn up to 400 calories for a 150-pound person. benefits of lunges some of the major advantages of including lunges in your weight loss goals are highlighted as under:- 1. build leg and core strength besides being an excellent warm-up exercise, lunges actually play a major role in strengthening your lower body. the basic lunges help you to strengthen your leg muscles, especially the quadriceps of your front thigh, your posterior thighs’ hamstrings, and the gastrocnemius and soleus of the calf. not only this, the exercise also targets your core muscles – your abdomen, back, chest, pelvis, and buttocks– work together so you can adjust and maintain your lunge position without losing your balance! 2. improves flexibility if you have been noticing tightness in the muscles that bend or flex your legs at the hips, doing some simple lunges to stretch these muscles would help ease the discomfort. lunges play an active role in improving the flexibility of your hip joints and prevent lower back pain caused by tight hip flexors. not on this, the exercise also helps you improve the dynamic flexibility of your ankle and knee. 3. tone muscles doing lunges regularly would help you in strengthening and toning your quadriceps and your glutes. along with hip extensions, squats and step ups, lunges is also a good option for your workout especially if you want to tone your buttocks. types of lunges some of the most common types of lunge variations you can include in your daily workout sessions are explicated as under:- 1. bodyweight lunges before moving forward with variations, it is really important to master the basic lunge. the simplest and perfect way to do bodyweight lunge is – 1. place your hands on your hips, and stand tall with your shoulders pushed back. 2. step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees pause, then push yourself to the starting position. 2. bicep curl lunges for this lunge variation, you would be requiring dumbbells. the right steps to do this one are – 1. grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. stand tall with your feet hip-width apart. 2. step forward with your right leg and lower your body. as you lunge, curl both dumbbells up to your shoulders. 3. lower the dumbbells and then return to the starting position. repeat the same with left leg! 3. goblet reverse lunges to do this one – 1. hold a dumbbell vertically against your chest, with both hands cupping it. 2. step backward with your right leg and lower your body into a lunge. 3. pause, then return to the starting position. repeat on the other side. 4. dumbell lateral lunges 1. hold a pair of dumbbells at arm’s length next to your sides. 2. lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee. 3. pause, then quickly push yourself back to the starting position. repeat on the other side. tips when doing lunges here are some tips that will help you to do this exercise in the best way and also maximize the benefits you get from including it in your workout sessions:- 1. keep your back straight and avoid leaning forward. this would allow you to gain maximum benefit and to avoid injuries. 2. remember to align your shoulders with your hips throughout the exercise. 3. refrain from extending the knee of your forward leg past your ankle. 4. keep your head up, facing forward.

Nov 27,2019 0
HOW TO EAT CHIA SEEDS
How to eat chia seeds?

Though they are really small in size but don’t underestimate the contribution of these small seeds towards weight loss; case in point here: chia seeds. not only these seeds are gluten free but they are a powerhouse of nutrients – protein, omega 3s, fiber, calcium, magnesium, and manganese. it is common that you must have heard its name but still are resistant to the use of these seeds as you are unaware of multiple simple ways out there you can use to include them in your daily routine. let’s have a quick look at some of the best and effortless ways by which you can adopt these super seeds and encash their associated benefits:- 1. raw consumption these super seeds have no taste of their own but have a great role to play towards resolving bloating and fat around the tummy. have a teaspoon of these seeds with lukewarm water in the morning and see visible weight loss results in few days! 2. add to your cereals and oatmeal one of the most common ways to eat chia seeds is to sprinkle them over other cooked dishes. stir them in any liquid foods to turn these seeds gelatinous and mushy, which will help them blend into the food obviously. add them to your oatmeal, yogurt, or breakfast cereal. 3. enjoy in your liquids adding chia seeds to the smoothie will not only make it easy to consume them but also add a solid thickness to an otherwise liquid smoothie. some of the common smoothies in which you can blend in these seeds are – strawberry, pineapple, etc. 4. stuff in your sanwich sprinkling chia seeds on the sandwich mix is another simple way to consume these. whether you are making a tuna or an egg sandwich or just a simple jam one don’t forget to sprinkle about a teaspoon of these tiny power packets! 5. grind chia seeds into flour the simplest way to make them a part of your daily routine without any effort at all. pulse the seeds in a food processor until a fine powder forms. mix it or completely replace your regular flour with this one and see how the magic works. 6. sprouts and salads for this: put some chia seeds in water, drain the water off and leave in a jar for a couple days. every 12 hours or so, rinse with water and pour the water off. in a day or two, you’ll have your chia sprouts which can be either consumed like that only or topped on salads as well. 7. enjoy as a pudding decorate all your favorite pudding with a dash of chia seeds. it will not only enhance the dish’s physical appearance but will also double the advantages of consuming the same. 8. substitute of an egg chia seeds are really a perfect option for vegans as it is a great substitute of an egg. to make it: use 1 tbsp finely ground chia seeds and 3 tbsp of water per egg and enjoy tasty delicacies without the use of eggs! simply follow these amazing ways to make chia seeds a part of your weight loss efforts and see the visible outcomes in no time.

Nov 14,2019 0
8 FOODS THAT FIGHT FAT
8 foods that fight fat!

Thinking that food is your enemy in the battle against fat! in reality, nutritionists say some foods actually throw up the heat on your metabolism, boosting your body’s ability to burn fat. when it comes to shedding fat, most people look for every edge they can get. of course, a consistent workout routine is essential but the first thing that people usually look to adjust is their nutrition plan. most of us focus on what we are eating, how many calories we are taking, but that is only one part of the equation.consuming the right types of food is another factor that can significantly impact your fat loss goal.certain foods have a very high thermogenic effect so you literally scorch calories as you chew. so, pack your diet with these 8 foods and pounds will peel off faster – with a lot less misery. here is a list of those fat fighting foods which help you crack your metabolism up to a whole new level: 1. whole grains – your body burns twice as many calories breaking down whole foods rich in fiber such as oatmeal and brown rice when compared to processed foods. 2. lean meats – protein has a very high thermogenic effect. you burn about 30% of the calories during digestion only. for example, 300 calories chicken breast requires 90 calories to burn it down. 3. low fat dairy products – rich in calcium and vitamin d, these help preserve and build muscle mass – essential for maintaining a robust metabolism. 4. green tea – drinking four cups of green tea a day helped people shed mass more than 6 pounds in 8 weeks as given in the study in american journal of clinical nutrition reports. credit goes to a compound egcg (epigallocatechin gallate) a compound in the brew that temporarily speeds up metabolism after sipping it. egcg inhibits catechol o – methyltransferase (comt) which decreases fat absorption by inhibiting pancreatic lipase. to up your intake, keep a jug of iced tea in your refrigerator. 5. lentils – one cup packs 35% of your daily iron needs- good news since 20% of us are iron deficient. when you lack a nutrient, your metabolism slows down because the body is not getting what it needs to work efficiently. 6. chilies and peppers – ‘capsaicin’ the compound that gives chilli and peppers their kick, heats up your body which makes you melt additional calories. so, add as much as you can to your soups, eggs and meats. but, it probably doesn’t have a big impact on your weight unless you eat less food because it’s spicy. 7. cinnamon– some studies suggest that cinnamon may have a stabilizing effect on blood sugar levels. this could in turn curb your appetite particularly in people with type 2 diabetes. so, this time do stir some to your coffee, tea or yoghurt to add sweetness without adding calories. 8. raw vegetables – raw vegetables make an outstanding snack. they satisfy the desire to crunch. they are full of water to help you feel full and they are low in calories. half a cup of diced celery, carrots has just 8 calories. so, when you are in the mood for chip and dip, replace the chips with raw veggies. ‘food has much more power than we give it credit for…’ so enjoy!

Oct 22,2019 0
WHY YOU SHOULD TRY BODY WEIGHT EXERCISES
Why you should try body-weight exercises?

There is no need to unnecessary complicate the way to weight loss and fitness. simple body-weight exercises can be a great choice for achieving gains in strength, flexibility, and overall health. above all, they don’t cost a thing and you can usually do them just about anywhere. still looking for more reasons?? here we’ve got some reasons why body-weight exercises should be a key component to your workout regime. reasons body-weight workouts are here to stay 1. combines cardio and strength training body-weight exercises are a ideal for weight loss as they combine the benefits of cardio workouts and strength training into one. performing quick cardio sessions with exercises like burpees or high-knees between strength movements workouts like push-ups or lunges will keep the heart pumping while still encouraging muscle and strength development. 2. no scope for excuses excuses like “no time” or it’s “inconvenient” get automatically eliminated with body-weight exercises as with these types of workouts you need a very little space and can be squeezed in into your daily routine easily. exercising without equipment can also be used as a stress reliever whether you’re working at home or on a holiday. 3. no chance of boredom it can be easy to get stuck in a workout routine of treadmills, bicep curls, lat pull-downs, and bench presses. this is both boring and monotonous and that’s where body-weight training comes into picture. there are countless exercise variations that can spice up any workout routine. working with a variety of exercises not only relieves boredom, it can also help break plateaus and spark further progress. 4. fastens the fat burning process just a few minutes of a body-weight circuit training can have a major impact on the body’s metabolism. if you’ve ever heard of the after burn effect, you know that even when your workout is over, your body can still be revved for hours to come. this ultimately helps in fastening the weight loss process for better results as your body is in action even after you have actually stopped working out. 5. better balance when it comes to this type of training, sometimes increasing resistance means increasing balance, too. functional movements involved in the body-weight exercises are likely to improve balance through better body awareness and control. 6. gain core strength forget the six pack abs and focus on core strength which can be easily harnessed with many simple body-weight movements that can engage all the muscles of the trunk of the body. such exercises won’t just give you tighter abs, you’ll also gain better posture, relieve lower back stress, and improve overall performance. 7. challenging for all body-weight exercises are great because they’re easily modified to challenge people with any amount of fitness level. some of the few ways to make these exercises more challenging are – adding extra reps, performing the exercises faster or super slowly, taking shorter breaks, or adding a ballistic movement. not to mention with each added modification, your progress will obviously go higher. 8. increases your flexibility body-weight training can go hand-in-hand with building strength and flexibility. completing body-weight exercises through a full range of motion ensures your joints are moving freely. along with this, it can lead to improved posture and might reduce the chance of exercise-related injury. the bottom line of the discussion is that there’s no universal “best” way to exercise, body-weight movements offer lots of benefits, especially if you’re new to resistance training. whether you’re at home, at the gym, or even in a hotel room, body-weight training is one tool that can be helpful to all levels in every setting.

Sep 06,2019 0
SHOES FOR WEIGHT LOSS DO THEY ACTUALLY WORK
Shoes for weight loss: do they actually work?

Whether your workout involves running, walking, sports or gym equipment, a decent sport shoe is a must. not only taking proper care to find the right shoes improves the effectiveness of your workout but it also keeps injuries and accidents at bay. further, the boost in the weight loss process owing to the right shoe selection helps in encouraging lifetime weight loss by making exercise more fun and less painful. the following tips will help you identify the right type of shoes, their benefits, and tips to keep in mind before shoe selection along with other related details. types of shoes it is important to choose the shoes on the basis of the your workout type. a variety of sport shoes are available in the market for every type of exercise, like:- a) lightweight and shock absorbing shoes for aerobics as they help to prevent foot fatigue and cushion the ball of the foot, which is put under pressure from aerobic exercise thus increasing your endurance. b) shoes with inbuilt shockers for running & jogging as they can lessen the impact of your step and cushion the foot from heavy landings. c) shoes with flexible soles for tennis for protecting your feet from the quick side-to-side movements of the game. d) thick-soled & high top basketball shoes to provide extra protection against ankle and foot injuries caused by jumping. e) cross training shoes are suitable if you perform a number of sport or exercise types in your workout. benefits of proper shoes the right shoes are very important in order to foster and promote better exercising as they improve the workout efficiency. apart from this, some of the other major contributions of proper shoes for workouts includes improving your overall performance and protecting you from injuries like like ankle strains, fractures, bunions, corns, etc. further, right shoes can lessen the impact of your step and cushion the foot from heavy landings and also helps to keep the “metatarsalgia”, a condition which presents as pain in the ball of the foot, at bay. things to keep in mind before shoes selection 1. forget fashion & trends while choosing your training shoes; rather go for comfort. 2. have your foot professionally measured at the shoe store every time you go shopping. our feet change as we get older, and having your feet professionally measured will ensure you’re getting the best fit. 3. look for shoes that have a firm heel, solid support and are light weight. 4. make sure that you are wearing the right socks with the right shoes for better support. 5. if you plan to participate in a sport, it is advised invest in a pair of shoes specific to that sport (e.g. basketball or tennis shoes). when to replace? worn out sport shoes do not provide your feet with adequate protection during your workout. as per the studies and reports of michigan state university extension, running shoes should be replaced after every 350 to 500 miles. if you run 20 miles a week, this means you should replace your shoes every 20 to 25 weeks. take care of your feet during exercise and your feet will thank you! not only will you lose weight fast, because you are more comfortable while exercising, you will also learn to love exercise more, because it hurts less. so now its time to invest in a pair of training shoes that will keep your feet free of injury and full of support for every workout and establish the types of habits that will help you lose weight for life.

Aug 28,2019 0
STRATEGIES TO OVERCOME OVEREATING
Strategies to overcome overeating!

It often happens that you find yourself tempted by a snack and even if you decide to take a bite of it, you end up finishing the whole of it. overeating and overindulgence are a difficult part of healthy eating. here are some helpful strategies to help keep you on track: 1. be particular about your choices when choosing the food items be particular to select those options which will help you feel and satiated. in order to simplify the selection process you can go for foods with complex carbohydrates, protein and fiber. these food choices make your body feel full for longer duration as the body needs more time to digest them. 2. listen to your body listen to your body signals and don’t confuse hunger with boredom. generally overeating is a result of boredom which leads to consumption of unnecessary calories. when you feel hungry rather than going for a snack, first have a glass of water and then rethink if you are still hungry. to avoid overeating it is important to answer this question – are you hungry or are you bored? if you aren’t sure, go do something – read a book, do some housework or go for a walk! if you don’t feel hungry during the activity, you probably do not need to indulge in a snack. 3. stay satiated the best way to avoid overindulgence and overeating is to feed yourself nutrient dense foods. the more energized and satiated you feel the less likely you are to overeat! 15 minutes before you sit to eat food drink a full glass of water as it will help you feel less hungry and signal your brain to eat a meal that is healthier and curb your cravings for unhealthy and greasy food options. 4. say no to trigger foods in order to avoid overeating it is strictly recommended to keep trigger foods out of sight. trigger foods basically indicate towards your favorite food options. you are more likely to go towards overeating mostly on your favorite foods! for example if chocolates are your guilty pleasure avoid storing them in refrigerator. if you do not have the food near you, you are less tempted to eat it. further, if you find yourself driving to grocery store to buy the same, don’t forget to remind yourself as to why you are dieting and what you have to gain in the long term! 5. plan about long term in advance indulgence in simple words is an action for quick gratification. in order to avoid this it is advised to have a well defined plan for future to minimize the occurrence of any uncertainty. further, thinking about the benefits of healthy lifestyle and keeping inspiration for your goals in your kitchen will be helpful when you are having a weak moment of craving. this will ultimately help in lowering the chances of overeating!

Aug 12,2019 0
DELICIOUS WAYS TO EAT MORE VEGETABLES
Delicious ways to eat more vegetables!

Vegetables and fruits play a crucial role in the weight loss process. there are high chances that you are eating fewer vegetables than you actually should, which is proven by the fact that 9 out of 10 americans struggle to get in the recommended three plus servings of veggies in a day. there are numerous benefits associated with vegetables – fresh produce is loaded with vitamins, minerals, fiber, and fabulous phytonutrients that you can’t get by simply popping a pill. so why aren’t vegetables landing on your plate more often? there are high chances that being equipped with daily tasks leaves you with lesser time to prepare them — washing, chopping, dicing, and slicing can be a chore. now today we have got some quick fixes for this problem, which will make it easier for the mother nature’s gems to simply sneak into your daily diet. check them out now- 1. sandwiches don’t forget to add a whole lot of vegetables in you favorite sandwiches as they help in providing the vitamins, flavor and an additional crunch to it. you can go for pre-prepared items like grated carrots, sliced beets and some leafy vegetables, which makes it quite easy to pack up a health and delicious lunch. 2. veggie chips it time to replace your potato and tortilla chips with fresh veggie chips. just slice veggies like carrots, cucumber, pepper and zucchini in chip-style and enjoy with your favorite dipping! 3. eggs eggs are a great way to add vegetables into your diet. finely diced peppers, mushrooms, tomatoes, onions, or a fistful of microgreens make eggs and omelets even more delicious! in case you are in a hurry the quick fix is to toss roasted veggies from last night’s dinner into the pan before adding the eggs 4. smoothies make your smoothies richer in terms of nutrition by using some of the healthiest vegetables as the ingredients. you can add a vitamin boost by adding a couple of handfuls of dark, leafy greens, like kale or spinach into your regular smoothie. 5. pancakes adding vegetables to your pancakes is another quick way to boost up the intake of vegetables in daily diet. rather than going for sweet pancakes you can go for savory ones and load them up with your favorite vegetables. 6. muffins just puree some vegetables like zucchini or steamed broccoli in a food processor and add the green goodness to your next batch of muffins. you won’t even notice their flavor in your favorites baked goods. above highlighted are few of simplest ways using which you can increase the daily intake of your vegetables without compromising on taste or investing too much of time! try them out now and you’ll surely love all of them plus you will also be able to have your minimum vegetable intake.

Jul 25,2019 0
Say NO to Fad Diets
Say no to fad diets!

Are you also influenced by “the” latest fad diet trend?? there’s always a new “it” diet in trend – be it the popular potatoes diet or the cabbage soup diet! it is always very exciting to believe and try a simple solution to weight issues rather than opting for time tested solution, i.e. to eat healthy and exercise! the main concern here is that – is it possible to have a quick fix for the weight loss issues without the tags of “moderation” and “physical activity”? actually, no! fad diets aren’t a long term solution and here are some benefits of going fad-free – an opportunity to lose weight with all nutrients the main focus of fad diets is on the elimination of key food groups, which can set you up for deficiencies in certain nutrients. going for cabbage soup diet or gluten free diet requires you to eat the same thing for an extended period and it is obvious that one food cannot be rich in all nutrients. whenever you plan to opt in for a fad diet you leave behind nutrients which are critical for you health like – protein, vitamins and minerals. instead, if you go for a healthy way to lose weight, you are likely to have balanced meals, which will not only help you in achieving the goals on a long term basis but also provide you all the nutrients that are required by your body! realistic and sustainable weight loss if you say no to fad diets, you will be able to focus on tested method for weight loss; calories balance – balancing the calories you consume with the calories you burn from exercise! this is nothing new but trust me it is the only method which has been proven by science to be helpful for realistic weight loss and long-term weight maintenance. fad diets can actually help you in losing weight, but only for a short span of time. fad diets do the most obvious, which is if you have only 500 calories, you are bound to lose weight! but what is the question of concern here is – how long will you be able to continue the same eating pattern? when you say no to fad diets, you can start examining your current eating habits and make a commitment to swap them for healthier ones. builds a healthy, happy relationship with food like all relationships, a healthy relationship with food takes time, and it’s never too late to start. if you say no to fad diets, it is sure that your food fears are going to die and you will be embracing a healthier relationship with food that is more inclusive. you will be free from the worries of what to eat and what not, which will ultimately result in enjoying a balanced diet most of the time without feeling guilty. so now, its time to forgo the fantasies and actually work if you are really serious about losing weight!

Jun 15,2019 0
Weight Loss with Lentils
Weight loss with lentils!

Lentils and peas are vegetable seeds growing in pods and are thus, categorized under legumes. legumes, particularly lentils, are packed with fiber and protein and provide very little calories from fat. lentils are of the healthiest foods on the planet, according to jonny bowden, ph.d., author of “the 150 healthiest foods on earth.” according to the national institute of diabetes and digestive and kidney diseases, foods cannot magically zap fat. however, certain foods, such as lentils, that are rich in protein and fiber but low in calories can help increase the satiety and fullness you get from a meal, thereby, reducing your chances of overeating. calories you can add a generous serving of lentils to your meals without any guilt because not only is it low in calories, it has minute quantities of fat too, making it fit for any weight loss plan. a half cup portion of cooked lentils will give you about 115 calories and that’s more than enough to keep you full and prevent you from eating anything extra. half a cup of lentils cooked in water will only have 0.5 grams of fat, making it a great low-fat option. proteins lentils are a great vegetarian protein source. a half cup serving of cooked lentils in water provides 9 grams of protein, helping you build lean muscle mass. however, lentils aren’t a complete protein source so be sure to team them up with quinoa, beans, brown rice or black eyed peas in your diet plan. fiber including plenty of foods rich in fiber is perhaps one of the healthiest methods of losing weight fast. lentils take a while to chew and consume, allowing your body to register that you have eaten enough and do not require further nutrition. fiber also remains in the gut for a while, preventing you from snacking after your meals. most people who consume lentils on a daily basis report feelings of satisfaction for hours after their meals. this is especially true for people living in countries such as india and pakistan where lentils (or daal) is a staple in their diet. a half cup serving of boiled lentils will give you 8 grams of fiber, contributing to your recommended daily intake of 21 to 38 grams of fiber. blood sugar boiled lentils have a low glycemic index, which means they do not increase your blood sugar or insulin levels dramatically. canned lentils have a slightly higher glycemic index because of the amount of processing involved but they are still healthy to eat, if fresh lentils are not available. since lentils are high in fiber, they help slow down the digestion of your meal, keeping your blood sugar levels more stable. furthermore, fiber is not digested in the human body, which means it simply contributes to the mass of the food without offering any added calories.

Jun 14,2019 0
Ways to Fit More Steps into Your Day
Ways to fit more steps into your day!

The simplest way to reach your fitness goals is to increase your daily step count. it’s a great way to get you moving more often to spark up or resume an exercise habit. even if you have been exercising routinely for years, it may not be enough to combat the ill effects of hours of sitting. that’s why adding more steps to your day is not only beneficial for your waistline but also for your overall health – lowering the risk of high blood pressure, heart disease, diabetes, etc. yes, we know that walking is not a major calorie burner, (only 100 calories per mile) but working on mileage can really help in making a big difference in your weight control. a research conducted at harvard health watch (2009) highlighted that individuals who walked regularly gained significantly less weight than those who didn’t. you must have heard that every individual should walk at least 10,000 steps a day, but this is not applicable to everyone as everybody’s daily activity level is different. uk’s national health service highlighted that an average british adult walks between 3,000–4,000 steps a day. suddenly jumping from 3,000–4,000 steps to 10,000 could be overwhelming for both your body and schedule. today we have got some simple tips, which will help you in breaking down your goals in smaller and more manageable ones. follow these tips and aim to add about 500 steps a day, which will eventually lead your way up to 10,000 daily steps! a) walk reminders there’s no need to fit in all you steps in a single go. to gain more benefits and squeeze in more steps it is better that you spread them out throughout the day. if you often get stuck in work, try setting a reminder for every hour, and spend 10-15 minutes walking. if you’re able to repeat this five times a day, you may reach your 10,000 step goal before you leave work! b) walking buddy a good idea to spend some time with you family and also squeeze in some steps would be to go for a post dinner stroll with your family. also, you can spend some time with your friends in the morning by going for a power walk with them. sharing your steps with someone else is a great way to stay accountable and stick to your daily goal of walking more. c) opt for indoor walking it becomes difficult to fit it the extra steps, in case you get free for walking only at odd hours. the great news is there are plenty of indoor walking dvds. these dvds allows you to mix and match your miles to create your own personal walking plan every day. this is a simple yet great trick to have more daily steps. d) walk while you talk make a simple rule – every time you talk on you phone, you will walk. whether you are in your office or at home, simply pace around your location. turning every phone conversation into a walking one can increase your daily step count almost effortlessly. e) say no to convenience you must have heard about taking the stairs instead of elevators or parking far away from stores while you go shopping, but the concern is how often often do we actually do it? sure, it’s more convenient to use the closer parking spot and to take the elevator, but don’t forget that just a little more effort into your routine will actually help you in reaching your daily step goals.

May 30,2019 0
Why am I Hungry After I Wake Up_1
Why am i hungry after i wake up?

Your appetite is regulated by a plethora of complex interactions, which include hormonal, neurological, psychological and mechanical signals. modern research has shed light on the fact that one major factor that contributes to increased appetite is meal timing. having late night meals or snacks can contribute to physiological changes that may increase your hunger when you wake up. 1. more on nocturnal eating most of us are likely to snack on something rich in carbs or sugar in the night – this is our appetite-inducing hormones acting up. this increases insulin levels in the blood, causing glucose to be rushed into cells. the process continues while you slumber. since your blood sugar levels are continually dropping, the body stimulates the release of regulatory hormones that counter this effect, thereby, stimulating the appetite center of your central nervous system. while some people may wake up in the middle of the night for a quick snack, others wake up ravenously hungry. 2. lack of sleep lack of sleep is associated with higher levels of the appetite-stimulating hormone, ghrelin. what’s worse is that if you don’t get enough sleep, you’re most likely going to turn towards high-calorie or high-carb foods as your body searches for quick sources of energy. this may explain why people prone to obesity are likely those not getting enough sleep. 3. you’re probably just really thirsty start your day with a tall glass of water – you’ve probably heard this several times before but it works wonders. just mild dehydration can make you feel fatigued and sluggish, which can push your body to look for sources of fuel (you guessed it, more carbs!). experts suggest drinking a tall glass of water before giving into your cravings – chances are you’ll do a much better job at keeping yourself away from the cookie jar. 4. pms most of us instinctively know this is true and there’s sufficient evidence to back this up as well. when you’re in the pre-menstrual phase, your body is producing more progesterone, which boosts appetite and the unpleasant feelings you may have with your body in general. it creates that emotional mess that we all are so aware of. 5. you’re bored dopamine is a chemical messenger that’s part of the reward center of your brain. it gives us those good feelings when we consume something delicious and sometimes potentially unhealthy. when you don’t have anything fun and exciting going on in your life, the brain may look for ways to trigger such feelings by making you eat more sugar. if this sounds familiar, look for alternate ways to enjoy your time, such as going out for a jog, reading a good book, listening to music, yoga or just smelling the roses.

May 20,2019 0
The 3 Best & Most Hardcore Exercises for a Bootiful Butt
The 3 best & most hardcore exercises for a bootiful butt!

Many people choose to enhance their features, such as their breasts and butt through cosmetic surgery. however, unlike your breasts, your butt is a muscle and you can enhance it with exercise alone and save thousands of dollars you may have decided to spend on surgery. although you cannot make your butt significantly larger with exercise, you can make it rounder and perkier and seriously lift it up with lower body exercises, the following being our favorite ones: 1. squats squats performed as a bodyweight exercise or with dumbbells or barbells, work your entire lower body, including your glutes, quads and hamstrings. with every squat you make, try to go deeper – the deeper, the better. ensure that you are involving your butt as much as possible without arching your lower back. your lower back and spine should be straight and slightly bent forward. in order to perform a squat, stand shoulder-width apart with toes turned outward slightly. engage your core, push your chest up and your hips back, bend your knees and squat low until your thighs are parallel or almost parallel to the ground. practice hard and try to make it to a perfect squat. perform as many repetitions as possible. if you’re a beginner, start with 10 and works work towards 20. squat pulses are also an excellent way to really make your butt and thighs burn. while performing your normal squats, try pulsing and by pulsing we mean going half-way up each time you squat. do this at a fast-enough past and you’ll begin to feel some good exercise pain. if you’re able to do 20 squats easily, try doing 10 normal squats, 10 pulses and then 10 normal squats again. 2. lunges lunges are amazing when it comes to perking up your butt. when performed with a pair of dumbbells or a barbell, lunges can create a very grueling workout that actually works much faster than normal, weight-less workouts. to perform a lunge, stand on a flat surface or a platform that is 4 to 6 inches above the ground with your feet together. step your right foot back off the platform keeping your torso upright and bend your legs in lunging posture. for the leg on the platform, make sure the thigh is parallel to the ground and for the leg on the floor, the thigh should be perpendicular to the ground and the lower leg should be parallel to the ground. engage your core and bring your rear leg back on the platform. alternate legs and perform at least 12 repetitions per leg. 3. kettlebell swings this is a potent exercise that lifts your butt and seriously enhances your hamstrings and lower back strength. if you don’t have kettlebell available at home, you can perform this exercise with a dumbbell or a reasonably heavy object such as a bag full of sand. to perform this exercise, stand shoulder-width apart, holding the weight in front of your thighs. slightly bend your knees while keeping your core engaged and bring the weight between your knees. push your hip forward and drive the kettlebell or dumbbell up to shoulder-level with your arms straight. bring the weight back down and perform this exercise again. avoid arching your back as this may cause an injury. perform about 10 to 20 reps, depending on the weight you choose and the level of intensity you can handle.

May 17,2019 0