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Ways to keep your workout fresh!

Trying new ways of workout proves helpful in two ways: it encourages your muscles to work in new ways and also keeps you away from getting bored. if you feel that working out has become boring and monotonous and makes you yawn and you are no longer getting desired results, it’s time to refresh your workouts by making some simple changes. try one of these ideas to pep up your workout routine- 1. switch the settings location is the main element that you should play with to spice up your workouts. if your sick of the same sights and views at the gym, take a walk and breathe in the fresh air for some change. it is as simple as changing the route where you usually walk and run, which can add that spice and interest again in your workouts. exploring new things can take your mind off the exercise, making it easier to complete a workout or inspiring you go longer. 2. play with timing is your body used to workout in the evening? change it and replace with going for a brisk walk first thing in the morning. along with this, try to do some simple resistance exercises at home before getting ready for work. not only can morning light energize you, but you’ll already have your brain running and your body warm before you even begin your day. on the contrary, if you have always been a morning person, try to do some workout after work, which will not only boost up the weight loss process but can be a great stress buster too! 3. workout with a buddy people who sweat together, stay together! a workout buddy is a great motivation in workouts when you need a company or want to engage in a friendly competition. when in office, take an initiative to start a post-lunch walk club with colleagues or you can also take along your dog when going for a jog. create an exercise pact with a pal and use each other to stay accountable. 4. groove to new tunes listening to your favorite is one of the best ways to pump up your workout. sometimes a change of rhythm is all you need to refresh a tiring workout. if your collection of tunes is feeling overplayed, just try to add new tunes, which is the simplest way to spice up your workout! 5. try a new activity don’t let your body get used to a particular kind of workout. the simplest trick to keep your workouts fresh is to keep your body guessing! challenge your muscles and your brain by mixing it up – if you always go for cardio, try going for strength training. bored of yoga? try some gym workouts! the key to get stronger and boost up your weight loss process is to push yourself out of your comfort zone! the above mentioned tips will be really helpful in spicing up your workouts and enlightening back the fire, which will ultimately be helpful in boosting up the weight loss process! 

Jul 10,2019 0
7 Health Conditions Linked with an Unhealthy lifestyle
7 health conditions linked with an unhealthy lifestyle

Your body is highly dependent on the nutrients it gets from food to function smoothly and optimally. however, the modern world is plagued with increasingly processed, calorie and sugar-laden, nutritionally poor foods that are not only responsible for weight gain but a number of health conditions as well. 1. high blood pressure although high blood pressure does not have any symptoms, it may lead to serious complications such as heart disease and stroke. an unhealthy lifestyle can increase your risk of being overweight or obese, which can dramatically offset your risk of high blood pressure. having a larger body size means that your heart has to work harder to pump blood to all parts of your body. 2. nutrient deficiency your diet should contain a variety of fresh fruits and vegetables, whole grains, meat and other whole foods that provide plenty of nutrients your body needs to function properly. however, research shows that an average american consumes inadequate amounts of vital nutrients like fiber, potassium, calcium and vitamin d. there are many types of nutrient deficiencies that cause a set of problems each. for example, insufficient calcium can cause bone loss, not getting enough iron may contribute to anemia and lack of potassium may cause muscle weakness and fatigue. 3. depression omega 3 fatty acids are good fats many people aren’t getting enough of nowadays. lack of omega 3s in your diet will affect serotonin levels in your brain, which can result in mood swing and depression. not getting enough vitamin b6 and b12, zinc, selenium, magnesium and iron can cause depression as well. to combat depression, it’s vital to avoid processed food and sugar and stick to whole foods such as fish, nuts, seeds and whole grains as much as possible. 4. heart disease it’s no surprise that an unhealthy diet will contribute to coronary heart disease. the condition is characterized by the narrowing of your blood vessels, which leads to limited oxygen and blood supply to the heart. people who consume too much trans fat and sugar while not working out have a higher risk of coronary heart disease than others. 5. type 2 diabetes type 2 diabetes is a health condition in which your body cannot process glucose. a large number of factors can contribute to diabetes, some of them include, a poor diet high in sugar, calories and processed food, lack of activity, a sedentary lifestyle and excessive stress. 6. cancer poor nutrition and lack of exercise can seriously weaken your immune system thus, inhibiting the body from being able to fight certain types of cancers in the long term. in addition, people who do not get sufficient nutrients from their diet are at a higher risk of cancers linked to nutrition and immune deficiency. 7. obesity obesity is one of the most common health concerns in the modern society due to inadequate nutrition and inactivity. the number of children and adults who are affected by obesity increases each year in the us and the who considers obesity as a global epidemic. consuming calorie-dense, nutritionally poor sources rich in trans fat and sugar is likely to lead to obesity, especially if not paired with sufficient activity.

Jun 24,2019 0
How to Annihilate the Most Common Winter Fitness Excuses
How to annihilate the most common winter fitness excuses?

The great outdoors being a cold place during the winters isn’t news for anyone, neither is it a good enough excuse to skip a workout or an entire month of working out. however, it is tempting to settle for any excuse to not exercise when it’s cold, therefore, it’s no surprise that most people gain more weight during the winter season. to get back into your fitness game, it’s important to understand the difference between genuine reasoning and excuses. the following are some common excuses people make during winters and how you can avoid them- 1. the bed is warm we get it, it’s cold outside and you’re way too comfortable and warm to get out of bed but it’s important that you make your health a priority in such situations. one great way to get out of bed during the winter is set multiple alarms on your phone with messages to yourself. sometimes being brutal with these messages can actually help. you can also install a heater in your room and set the timer so that it stops twenty minutes before it’s time for you to wake up. make sure your workout gear is ready the night before so that you just have to get out of bed and put them on. getting a workout buddy (preferably one that a bigger fitness fanatic than you) is also an excellent idea. 2. i’m not motivated enough in the winter we hear this so much that our minds are etched with the notion that our bodies just can’t deal with working out in the winter, however, this is far from the truth. sure, you may feel sluggish or blue, but if you have a well thought out plan with milestones and an achievable goal, chances are you’ll be running after them. this could be as simple as increasing your workout time to training to run a marathon in spring. 3. nobody can see my body under all these layers anyway your heavy attire should not be a reason for you to let yourself go. weight gain is linked to a myriad of health complications and there’s a high chance you’ll regret skipping all those workouts once spring hits. you don’t want to put all that hard work to waste and gain a few extra pounds in the winter – you should keep them off at all times. in addition, once the weather gets warm again, you may shy away from wearing your summer clothes and beach outfits after gaining weight – it’s not worth it. to stay on track, never miss a workout. if you’re unable to work out, try to get at least 15 minutes of exercise in a day. this will ensure that you don’t become lazy.

Jun 20,2019 0
How does Parsley help in shedding pounds
How does parsley help in shedding pounds?

The flat or curly parsley leaves which you normally mince and use as a garnish to enhance the flavors of your food; are extremely rich in nutrients like fiber and low in calories which makes it a great intake product for people aiming for weight loss! low in calories 1 cup of parsley has only 22 calories, 0.47g of total fat and 34mg of sodium, which indicates that it a low-calorie, low-fat, low-sodium way of enhancing flavor. while the serving (1 cup) may seem extremely high, it is worth noticing that it is used as a major ingredient in many cuisines, like mediterranean. replacing the extra tbsp of olive oil with 119 calories as a garnish with parsley can actually help you lose weight over a period of time. high fiber content fiber, which is an essential nutrient for people aiming for weight loss, is found in abundance in these green leaves. chopped parsley leaves contain about 2 grams of fiber per 1-cup serving. though it is natural to assume that this is a low amount, it’s important to consider that a cup of parsley takes up just 1 percent of the calorie intake in 2,000-calorie diet. if you consume a single serving of parsley you can fulfill about 5-8% of the daily recommendation for dietary fiber, which has numerous benefits, including helping you feel fuller with less food, reducing the chances of overeating. parsley can also help you meet your recommended daily intake of vegetables, which is between 2 and 3 cups per day. additional benefits apart from being rich in fiber, parsley has high amount of iron ( 1 cup has 3.7 mg iron), which helps your body produce red blood cells. parsley is also rich in vitamin k (1-cup serving has 984 mg ), which helps with blood coagulation. further, it also contains natural antioxidants, including vitamins a, c and e. antioxidants help protect your body’s cells from damage from environmental toxins and free radicals, which are produced as a side effect of your metabolism. while these nutrients do not directly aid in weight loss, they do help you stay healthy as you lose weight. how to use? apart from using this vegetable for garnish, there are several ways in which you can use it and let it contribute towards weight loss — add 1/2-1 cup of parsley to every serving of salad, use it is smoothies, double its quantity while using it as a garnish — are a few of the most common options.

Jun 04,2019 0
Best Moves To Tone Your Arms
Best moves to tone your arms!

Are you one of those who avoid buying sleeveless outfits or wear shrugs to conceal your arms? flabby arms are a common problem that is faced by fat people even after they lose weight from the overall body. loose fat on arms not only looks unflattering but also makes your sleeveless and short sleeved outfits look bad. what if we tell you with a bunch of some simple exercises your would be able to get toned arms in no time? though it is hard to believe but why don’t you try them and see the results for yourself to trust us! before starting with the exercises, it is important to understand about your arm muscles: 1. biceps: it is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. 2. triceps: it is the large muscle on the back of the upper limb and is principally responsible for extension of the elbow joint. 3. shoulder: it is made up of three bones: the collarbone, the shoulder blade and the upper arm bone. the articulations between the bones of the shoulder make up the shoulder joints. 4. rotator cuff: a group of muscles and tendons that surround the shoulder joint! triceps toning a) triceps push nothing works towards toning your arms better than triceps push. for this workout, you need to use a set of dumbbells. how to do? 1. hold your weights and kneel on your knees with toes touching the ground. 2. hinge forward from your hips, and bend your elbows at 90 degrees. 3. unbend your elbows, and extend both of your arms straight back, palms facing each other. squeeze your triceps, and then return back to starting position. 4. do three sets of 10 reps. b) over head triceps extensions overhead triceps extension, also make a valuable contribution to weight loss and muscle building of the upper arm. to do this follow these simple steps: both hands, grab a heavy dumbbell and hold it above your head, elbows bent, with your upper arms aligned with your ears. 2. keeping your elbows stationary, extend your forearms straight up so arms are straight above your head. 3. bend your elbows so you’re back in the start position. 4. do 3 steps of 15 reps each. biceps workout a) half-moon rotation you can do this workout without any weights. it is an excellent workout to lose the flab on arms and tone the biceps. 1. stand straight on the floor by keeping your feet hip-width apart. 2. stretch your arms straight out to the sides at shoulder height. keep your fingers together and your palms down. 3. rotate your thumbs back until your palms face up. 4. you have completed one repetition. do about 30 of them b) the bicep squeeze for this exercise: 1. sit cross-legged on the floor and hold your weights. 2. lift up your arms and extend them to your side, palms facing forward and elbows bent at 90 degrees. 3. keep your shoulders down and your wrists in line with your elbows. 4. rotate your arms so your elbows are moving to meet each other in front of you. they should be perpendicular to your shoulders. 5. keep your muscles engaged, and move back to starting position. 6. do three sets of 10 reps. target your shoulders a) shoulder press this one targets your shoulders and helps you get those super toned arms in no time. to do this you require weights of around 3-5 pounds and follow the listed simple steps: 1. stand on the floor by keeping your feet shoulder width apart. 2. hold a dumbbell in each hand. 3. now bend your elbows and bring your hands towards your shoulders with your palms facing forward. 4. press your weights straight overhead while keeping your shoulders down. 5. lower your weights back to your shoulders. 6. do three sets of 10 reps. b) overhead bend this exercise is a two-way sword as it not only targets your shoulder but also contributes in strengthening your core. the right way to do it- 1. stand on the floor by keeping your feet shoulder width apart. 2. hold a dumbbell in each hand. 3. stretch your right arm on top and bend towards your left from your waist. 4. switch sides and do the same on the left side. 5. do at least 20 reps. just follow the right way to do these exercises on a daily basis and witness the difference in your arms within a week by yourself!

May 27,2019 0
Anti aging Facial Exercises
Anti-aging facial exercises

Your face and scalp consist of 10 muscle groups that are attached to bone as well as your skin – unlike other parts of your body. this factor allows us to make millions of facial expressions, which overtime can contribute to fine lines and wrinkles as we age. however, the good news is you can work these muscles in your face to tighten and tone them to make your skin appear much firmer and youthful. 1. facial yoga facial yoga is a great routine to sculpt the muscles of your face and neck by increasing blood circulation and releasing tension in your facial muscles. it is especially beneficial in preventing smile lines and also in toning the cheek muscles. start by standing straight but relaxed and inhaling deeply through your mouth. trap the air in your mouth and extend your cheeks, as if you’re blowing into a trumpet. hold for one minute and then slowly exhale via your nose. repeat 5 times several times a day for best results. 2. neck the front of the neck holds a muscle called the platysma. as we age, this muscle and the skin overlying it becomes loose and begins to sag. performing a neck exercise can help tone your platysma, giving you a tighter neck and jawline. start by sitting or standing straight and turning your head so that you’re looking at the ceiling. keep still and press your tongue to your palate (the roof of your mouth). you should feel a slight strain in the muscles at the front of your neck. keep pressing your palate with your tongue and bring your chin to your neck. you should feel the platsyma and your chin muscles contracting. 3. cheeks age can cause your cheek muscles to sag as well. to prevent this, stand in front of a mirror to ensure you perform this exercise right. do your biggest smile with your lips closed and the corners of your mouths almost touching your ears. allow your cheek muscles to move up by wrinkling your nose and hold for 5 seconds. repeat 10 times every day to tighten facial muscles. 4. forehead starting to see signs of folds on your forehead already? try doing this exercise. place both of your index fighter right below the eyebrow, above each of your eyes. lift your eyebrows as high as possible while pulling down the skin under it at the same time with your index fingers. repeat 10 times every day to prevent lines on your forehead.

Apr 23,2019 0
4 Exercises That Will Destroy That Muffin Top
4 exercises that will destroy that muffin top

Previously considered a tasty treat, the muffin top is now one of the most dreaded aspects of the body and women want them gone asap. unfortunately, crunches aren’t working for you but this is mainly because the muffin top is primarily fat but muscles such as the abs, glutes and lower back are attached underneath, making crunches ineffective in getting rid of them. however, working all of these muscles can help cinch your waistline and shrink that muffin top. the following are some hardcore exercises that will kill that muffin top, left and right. 1. dumbbell squat to shoulder press rotation holding a pair of dumbbells with each hand by your side, bend into a squat as if you’re sitting on a chair. push your hips back and keep your abs tight and back straight. when you’re returning to standing position, push the dumbbells overhead while twisting your torso to the right. you should feel your obliques working. make this one seamless movement by lowering the dumbbells and going back to squat position. repeat with left side. perform 6 reps on each side. 2. lunge to overhead press hold dumbbells in each hand at shoulder height and get into a lunge position. bend your right knee to a right angle in front of your body, making sure your knee does not go beyond the plane of your toes. keep the left leg extended behind you with the left knee slightly bent. keep your neck and beck neutral. as you return to standing position, tighten your core and press the dumbbells overhead. bend your knees again to return to lunging position and lower the dumbbells to shoulder height. perform 6 reps on one side and repeat on the other side. to make this exercise more challenging, perform walking lunges while keeping other movements the same. 3. weighted russian twist this is definitely one of our favorites when it comes to killing the obliques. sit on a mat with knees slightly bend and heels on the floor. hold a heavy weight (5 to 10 pound) dumbbell, kettlebell or medicine ball in front of your chest and lean back, engaging your abs. the lower you lean back, the harder this exercise will be. twist right and touch the weight to the floor and then twist left, touching the weight to the floor again. this is one rep. perform 15 to 20 reps. 4. scorpion twist lie face down with your legs extended, your arms out and your palms touching the mat. swing your right foot back bending the knee over your body and placing your foot as close as possible to your left hand. this should be one big motion done smoothly. return to start and repeat on the other side. perform 10 reps per side.

Mar 06,2019 0
Visceral Fat A Major Health Concern
Visceral fat: a major health concern

Visceral fat is basically the excess intra-abdominal adipose tissue accumulation. this fat is stored within the abdomen region and therefore covers a number of sensitive internal organs namely, liver, pancreas, and intestines. this gel type fat is a deep in nature, which is stored underneath the superficial belly fat. if you have a large waist, that’s a indicative that you are storing a lot of dangerous visceral fat, but don’t be too sure as anyone can have visceral fat, without even knowing it. visceral fat is considered highly dangerous and is also termed as “active fat” because this type of fat plays a critical role in changing the way your body works and hormones operates. this type of fat is considered toxic and increases the trouble in the body since it tends to act as the organ of the body and just like the other organs of the body starts pumping out hormones and inflammatory substances. not only does this increase the production of pro-inflammatory chemical, it also tends to play a dynamic role in regulation of moods, weight, eating patterns, and functioning of the brain. human body is designed in such a way that there is a perfect amalgamation of chemicals which play a well defined role to trigger the brain to perform the right action like tell you when to sleep, when to eat, how much to eat, etc. the effective communication working between the brain and these chemicals are the one’s that hold the accountability of maintaining a healthy weight or making you more susceptible to weight gain and visceral fat storage.the base of the weight of a human body is defined by the blood sugar levels which are controlled by the hormone insulin. insulin is the one, which is responsible for managing the blood sugar levels. in order to digest the food the body breaks down sugar into simpler units which are known as glucose. this glucose then enters the blood stream and trigger the release of insulin from the pancreas, and then insulin has the important job of ushering blood sugar into cells throughout our body. this ultimately helps in energizing the brain, body tissues and muscular functioning. on the other hand, insulin also corresponds to body fat stores, including the visceral fat stored deep within our bodies. when there’s too much glucose in our bloodstream, glucose gets stored as fat in the body. the more often and longer that blood insulin levels remain high, the more likely a person is to accumulate excess body fat and to battle weight problems. assessment of visceral fat the most effective and certain way is to undergo an mri scan (magnetic resonance imaging scan). you can also use the bca (body composition analyzer) machine to assess the level of visceral fat in your body. along with this, another good indicator is to take a waistline measurement. as per the harvard university, around 10% of the total fat is likely to be stored as visceral fat, therefore if you are carrying higher amounts of body fat that this, it is more likely that you are also storing excessive visceral fat. major risks of visceral fat 1. higher risk of diabetes in comparison to the other types of fat, visceral fat is thought to play a larger role in insulin resistance. this automatically means that people who have this type of fat in their body are at a heightened risk for developing diabetes. this is the reason why abdominal fat is viewed as a bigger health risk than hip or thigh fat, not only for diabetes but for many other chronic diseases too. 2. increased inflammation another major problem caused by this fat is the production of hormonal and inflammatory molecules that get dumped directly into the liver, leading to even more inflammation and hormonal reactions. if there is a layer of visceral organs like the liver, heart, kidneys, pancreas and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of. 3. difficulty in losing weight people tend to gain more and more weight as the time passes on and one of the main reason is that stored body fat affects hunger levels, especially visceral fat. though it sounds unreal, but your body’s metabolism levels are highly governed by none other than the existing stored fat. fat messes with our appetites and makes it easier to overeat due to hormonal changes that take place. if there are higher levels of insulin that automatically converts the calories into body fat making it a never ending cycle. the mind loses its effective functionality when you tend to eat more of refined carbohydrates such as white flour and sugar. this makes it very difficult to follow a moderate-calorie, healthy diet. thus, it is really important to kick your sugar addiction and address weight gain and visceral fat formation as soon as possible. 4. battle with heart disease and strokes inflammation caused by excessive fat is the main contributor to heart disease and other inflammatory disorders. visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides, high blood pressure and high cholesterol. solving the problem of visceral fat 1. opt for healthy, balanced meals create and follow a meal plan that focuses on improving your health and helping you to lose weight. as per the recommendations given by the american diabetes association, limit your total daily fat intake to 20 – 30% of your total calories, saturated fat less than 70%, and eliminate harmful trans fats from the meals. try to consume more of fresh vegetables and fruits, lean protein and complex carbohydrates such as beans, lentils and sprouted grains for energy and fiber. also try to include healthy vegetable oils for cooking like coconut, sunflower, olive, avocado and grapeseed oils. 2. incorporate healthy habits it’s not only healthy eating but overall lifestyle habits that play a crucial role in getting rid of visceral fat. say no to smoking, drinking, junk food, refined carbs if you are serious about getting fit. choosing healthier lifestyle choices will improve your quality of life and will show up in weight loss. along with this, make sure you incorporate the following in your daily living – deep breathing, yoga, quick walks, plenty of sleep. 3. don’t forget exercising it is important to exercise for at least 30 mins every day which will help you stay on track. if you lose around 5-10% of your total body weight it can actually help in reducing the visceral fat stores. in order to achieve this, you must burn more calories than you consume, and for that exercising is a must. any form of exercising is welcomed – be it walking, circuit training, brisk waking, biking or any other activity. 4. stay motivated it is important to understand that the process of weight loss does not happen overnight. even a minuscule of weight loss will play an important role in reducing your visceral fat stores. this is enough motivation to stick with your eating and exercise program. track your meals and exercise in a calories tracker app like mevolife, which will help you to reach your goals faster and speed up your weight loss journey.

Feb 25,2019 0
MevoLife The Indispensable Android Health & Fitness App
Mevolife: the indispensable android health & fitness app

Mevolife is your go-to app for health and wellness, and fitness and nutrition, because you deserve to maximize the power of your android smartphone. you should have an all-inclusive app that also tracks your exercise and personal training, records your progress at losing weight, and gives you access to a social network of like-minded friends and colleagues. we are the ultimate android health app, given the number and quality of features we offer, in addition to our emphasis on individual wellness and helping you reach your specific fitness goals. as your preferred android wellness app, we empower you to get the information you need – the dieting and food recommendations you want – so you can transform your body and reinvigorate your soul. this emphasis on health news, healthy eating, strength conditioning and improved nutrition will enable you to better follow your dietary rules and fulfill your wellness expectations. mevolife brings these features to life with a distinctive layout and absolute convenience. we are the solution you can use with ease, since our android health and wellness app includes the information you crave and the options you will soon enjoy. now, make enhancing your health the top priority it should be; the singular priority it must be.

Feb 22,2019 0
Introducing MevoLife The Ultimate Android Health and Wellness App
Introducing mevolife: the ultimate android health and wellness app

Mevolife is an acclaimed android health app for an obvious reason: it informs – and inspires – users to track and maintain their exercise and nutrition, record and check their respective weight loss goals, and connect with a social network of friends and supporters. this wellness app, which includes real-time updates and topical references to dieting and personal health, is the comprehensive solution people want for their android smartphones – period. these benefits highlight the importance of having an all-inclusive android fitness app, which is easy to use and exciting to access. those rewards accrue to anyone with an interest in personal health, smart nutritional habits, safe and effective dieting, and encouragement from people who understand this matter. mevolife has the features you want – we give you the freedom you deserve to possess – so you can make your health and fitness the most vital issue it should be; the most relevant subject it must be. mevo is your true all around fitness mentor that makes it easy and fun to get you fit, that is available for your smart phone. it’s a complete package of diet plans, easy & simple fitness workouts & exercises, calorie tracker, pedometer, and lots more

Feb 21,2019 0
4 Reasons Your Arm Routine is Just Not Working
4 reasons your arm routine is just not working!

If you’ve been spending hours at the gym trying to get super sculpted arms, but to no avail – you’re not alone. chances are you’re victim of one of the following arm routine culprits. keep reading to find out what common arm mistake you might be making, and how you can correct them to tone those biceps and triceps in no time. 1. you are performing too many isolated movements we know you have the best intentions, but performing 100s of curls or triceps extensions, especially with light weights (we are talking, anywhere around one to three pound weights) are not going to remedy bingo arms. focus on employing multiple joints in your arm routine via exercises like upright rows, pull-ups, tricep pushups and pull-ups. these exercises are more effective than exercises that are meant for an isolated muscle group. compound movements generally engage your shoulders and back muscle first and then bring in your biceps and triceps into action as well. 2. you are making it too hard for yourself trying to jump into workouts that may not be suitable for your fitness level can be harmful for your progress. if you are unable to perform a movement with full range of motion, chances are the workout becomes ineffective or you’re putting yourself at risk of a major injury. in the case of a pushup, you have to be able to lower your chest to the floor, while keeping your body parallel to the ground. your hips shouldn’t be sagging and you can’t lower yourself half-way either – doing either of these will make the movement ineffective in toning your arms. to get the full range of motion, perform modifications of tougher exercises until you’re able to do the advanced ones. with pushups, you can do them on your knees or against a wall. 3. your weights aren’t heavy enough if we haven’t already mentioned this one before, doing several reps of light weights will not help you achieve your desired results. if you want definition, you better train with weights that engage and stimulate your muscles. you’ll probably do fewer reps, but you’ll multiply the efficiency of your arm routine by a whopping ten! as a rule of thumb, if you can perform twenty or above reps with a weight, drop it and get a heavier one. aim to perform eight to 12 reps per movement and complete 3-5 sets of each. 4. poor posture in most cases, people hunch their shoulders forward or arch them up by their ears, which can be detrimental to an arm routine. it’s important to keep your spine neutral, whether you’re doing a plank or a bicep curl. if this sounds relatable, check your form throughout your movement, making sure your chest and shoulders are open. roll the shoulders back during breaks to relax them. another common mistake we’ve seen at gyms is poor back posture. we can’t stress enough on how important it is to not arch your back while lifting any weights. if you can’t control your back from arching, there’s a high chance your weight is too heavy and you need to bring it down a bit. to practice correct form, suck your tummy in, tuck in your tailbone and engage your core throughout the movement. do not bring your elbows in front of your rib cage as this will not work your biceps. download mevo app now from – app store – play store –

Feb 08,2019 0
Tips to Overcome a Weight Loss Plateau
Tips to overcome a weight-loss plateau

No soda drinks, no ice cream hogging, being careful with the overall calorie intake, working out and yeah the weight started to roll down. this boosted up the confidence so you started going to gym and burnt more calories. everything was going good, but now you feel stuck as the weight is not going down any further – weight loss plateau! what has caused this – are you already at your ideal weight?, are your goals too high to be achievable? here steps in the set-point weight – the weight that you body likes to maintain. though this can be adjusted but it takes time! in the process to lose weight, it can be tempting to cut calories too low to shed pounds faster. the opposite side of this: your muscles are fueled up for energy which results in lowering your metabolism levels. whether you want to shift your natural set-point weight or it is getting to hard to shed off those extra pounds, here are a few ways which can actually help you overpower the weight-loss plateau – 1. readjust your calorie intake since you have lost weight, your metabolism level goes down as your body now requires less calories for energy. the calorie intake that you initially when you began your weight loss journey will need to be adjusted to match your body’s current needs. it is recommended to readjust your calorie goals after every 15 pounds you lose. 2. readjust your workout routine working out on the elliptical cycle for a long time? it’s time to change your workout routine now. the muscles in your body have become used to the same workout pattern which had made it less effective. try to go out of your comfort zone and try new workouts to get the best results. hiit is the best way to burn maximum calories and body fat effectively. just be careful when including hiit into your routine as doing too much too fast can leave you sore, tired or even injured. 3. flush it out with fluids if your body is dehydrated there are high chance of you craving for extra calories. this is because the symptoms of dehydration are similar to symptoms of hunger, so it’s easy to get confused. keep yourself hydrated and aim to drink at least 3 liters of water per day. 4. sleep sound sleep plays a really very important role in helping your body lose weight as it resets your hormones. if your deprive yourself of sleep it can lead to increased cortisol, a stress hormone. elevated cortisol levels in the body can lead to fat accumulation around the midsection. 5. be careful with those small bites an extra bite here, a small bite there also has calories and they do count even if they aren’t on your plate. check if mindless munching and unhealthy snacking is the main reason, which is keeping you away from your desired results! 6. intake quality foods getting over the weight-loss plateau requires far more than just the calories in and calories out mechanism which typically works for weight loss. the things you need to cut weight-loss plateau off is the intake of quality whole foods which includes – high-fiber fruits, beans, lean proteins and raw vegetables. these are the food items which are needed by your body engine to start burning that fat again. 7. focus on strength training what to burn calories even when you are rest? try to include weight training in your workout routine. this is simply because the more muscle you have, the more calories you burn, and the more body fat you’ll shed. 8. go to a doctor if you have tried to change your calorie and workout routine plus have been more careful with your efforts but still the weight is not going down, it is time to consult with your doctor to rule out any underlying medical conditions that could make it difficult for you to lose weight. download mevo app now from – app store – play store –

Feb 07,2019 0