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
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
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
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
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
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
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
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
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
We know what you’re thinking – is there anything exercise can’t do? there are plenty of reasons to work out from fitting into your old jeans to staying healthy. regardless of what your goals are, we all can agree that the results you get from working out are almost always obvious – this includes exercise’s impact on your skin too. 1. goodbye acne! working out regularly boosts blood circulation, which increases blood and hence, nutrient and oxygen flow beneath the skin. in addition, increased blood circulation also elevates the skin’s ability to draw out toxins from the body, including those that clog your pores. having a great sweat sesh pulls out the toxins, dirt and sebum from the pores, making your skin look clearer. however, working out isn’t enough. you need to maintain a water, antioxidant and mineral-rich diet and make sure cleanse your skin properly, especially after working out to remove all that gunk. pay special attention to acne-prone areas of your skin. exercising can flush toxins from your skin but they’ll still remain on your skin if you don’t wash them off. if you’re using a prescription acne treatment, be sure to ask your doctor if it is safe to reapply the product after an afternoon or evening workout shower. another noteworthy benefit of working out that benefits the skin is the fact that exercise helps reduce stress. exercise boosts endorphin release in the body and reduces cortisol, thereby countering one of the most common the effects of stress i.e. acne. 2. delay wrinkle formation we aren’t going to lie to you and say that you can prevent wrinkles forever. wrinkles and fine lines are inevitable so it’s important that you learn to embrace them with age – however, you can slow their development by working out. as mentioned earlier, working out helps reduce cortisol levels in the body. too much cortisol leads to collagen breakdown which can increase sagging and wrinkles. exercise, on the other hand, supports collagen production and keeps the skin firm and elastic. 3. glowing skin increased oxygen flow also allows the skin to glow. in fact, you and your friends will notice that your skin keeps glowing for hours after your workout too. your skin is being constantly nourished by blood vessels under the skin and this increases with a boost in blood supply from your workouts. when you exercise, your blood vessels dilate to release heat from the body, giving the skin a glowing, healthy appearance.May 16,2019 0
Even if you feel you’re leading a fit lifestyle with sufficient exercise and healthy eating, you may have some habits that are slowing down your metabolism and hence, your weight loss efforts. everyday habits, even those that are unrelated to weight loss, can take a toll on your weight loss efforts. keep reading to find out what’s wrecking your metabolism and what you can do about it… 1. your food isn’t spicy sprinkling on some hot sauce or adding freshly chopped chilies while cooking your meals is a surefire way to eat less – i.e. up to 30 percent less than when you eat a milder meal, according to one study. peppers contain the compound capsaicin, which helps in regulating your appetite-inducing hormones, thereby, significantly speeding up your metabolism. 2. you’re sitting too much not surprisingly, sitting at a desk or in front of the screen several hours a day is harmful for the health. in fact, scientists have gone as far as mentioning that too much sitting, which they refer to as “sitting disease” may have a similar impact to one’s health as smoking. studies show that even active men who meet exercise guidelines can have a 74 percent higher risk of metabolic syndrome if they sit for more than 3 hours a day. this metabolic slowdown happens because your muscles aren’t working hard at all while you sit. you’re burning less fat and you’re lowering your insulin sensitivity. 3. you aren’t lifting enough weights while fat is a stubborn piece of mass that refuses to budge or do much for your weight loss, your muscles are always at work, helping you burn calories throughout the day – even when you’re asleep. not weight training enough leads to low muscle mass and poor metabolism. to rev up your calorie burn, try incorporating at least two sessions of weight training a week. 4. not having enough protein if you want to build muscle, you have to consume enough protein as well. it takes more calories to digest protein than it does to digest carbohydrates or fats. additionally, since protein is slow-digesting, it keeps you fuller for longer and prevents you from overeating. some great sources of protein are lean cuts, poultry, low fat dairy, nuts and seeds, legumes and whey protein. 5. not staying hydrated you need water for a myriad of functions in your body, including your metabolism. dehydration slows down the body’s processes and makes you feel tired and dizzy. to combat fatigue and elevate your metabolism, focus on drinking at least 8 to 9 cups of water every day. keep a bottle with you at all times, including one in your car to make sure you’re hydrated all day long. if you dislike drinking plain water, try adding slices of fresh berries, ginger or oranges or throwing in some mint leaves to infuse the water with a better flavor. you can also focus on having 2-4 cups of green tea a day as this can supplement your water intake. studies show that regular consumption of green tea may increase your calorie burn to up to 20 percent per day.May 06,2019 0
Although we believe that exercise in any form is amazing it’s important to understand that they are not equal. if you’re questioning whether you’re working out hard enough or if you’re not seeing significant results anymore, chances are you need to revamp your routine a bit. since all our bodies are different, it can be difficult to set hard and fast rules on what exercise and how much exercise works best for each of us. however, there are some telltale signs that indicate that you definitely are maximizing your workout routine – some of them include: 1. your heart rate some people make the mistake of relying on sweat being the only indicator to a tough workout. however, you may just be prone to sweating or you may be working out in a hot environment. a failsafe approach to determine whether you’re making the best out of your workout session is to check your heart rate. want significant results? make sure your heart is racing throughout your workout. whether you’re doing high intensity interval training or you’re on a cardio machine, aim for a heartbeat that fluctuates between 75 percent of your maximum when you start and build to 100 percent as you progress. you can roughly determine your maximum heart rate by subtracting your age from 220. the easiest way to track your heart rate is by using a heart rate monitor. however, if you don’t have one you can stop midway and check your pulse the old fashioned way. if you’re too comfortable or if your heart rate isn’t significantly high while working out, chances are you need to boost your intensity. 2. your workout intensity after sticking to a workout plan for a certain period, it is normal to become comfortable with the workout. you don’t feel as sore or tired while doing it. if this sounds a lot like your current routine, it’s time to up your intensity. if you’re weight training, add more. if your workouts require lighter weights (for safety and more movement), increase the number of repetitions by 10 or more. for cardio, you should move faster and incorporate interval training. the more effort you put into a workout, the faster the results. 3. physical changes this doesn’t mean that you should give up after a week of trying a new routine. think about how long it took you to take your body to the level you’re at now. if you’ve been eating healthy and working out regularly for a few months and do not see any results, consider reevaluating your routine. you don’t have to jump into a super intense routine if you’re still just a few months new to working out but you still need to progress gradually.Apr 30,2019 0
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