killer calf
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Your calf is found on the lower half of your leg and is an important muscle for maintaining balance, supporting strength, and protecting you from injury. The calf surrounds your Achilles tendon, so all athletes, especially runners, should be sure to strengthen and stretch their calves.The calf muscles are actually two muscles working together. The gastrocnemius is the larger, rounder muscle at the top of the calf, while the soleus is the long muscle running horizontally up and down the lower leg. Here are three exercises that are perfect for targeting both of these calf muscles.1. Standing Calf RaiseThis is the standard exercise for targeting the calf muscle. Stand close to a wall so that you can reach out for balance. Keep your knees loose and not locked. Bring your weight onto the balls of your feet, tuck your hips slightly and engage your core. Slowly, with purpose, rise up onto the balls of your feet, squeezing your calf muscles. Pause at the top. Slowly lower back down to the ground. Repeat this ten to twenty times.If this feels too easy, there are two variations that will increase intensity. First, try standing on a step or a bench, with the balls of your feet firmly on the surface, but your heels hanging off. Sink your heels down as low as you can go, then rise up onto your toes. This increases the range of motion, making the calf muscle work harder.Secondly, add a dumbbell into the exercise. Holding onto a weight while you practice the calf raises will make the exercise more intense.2. Single Leg Calf RaiseThis exercise is very similar to the standing calf raise, except on one leg! Stand close to a wall, tuck your hips and engage your abs. Keep your knees loose and not locked. Pick up one foot. You can hook this foot behind the other leg, or simply hold it floating in the air. Slowly, rise up onto the ball of your standing foot, squeezing your calf at the top, then lower back down. Repeat this exercise ten to twenty times on each leg.The same variations for the standing calf raise apply to this exercise as well. Consider practicing it on a step, or add a weighted dumbbell. As with all exercises, be sure to maintain good form throughout. If your form is poor, adjust the exercise to make it easier for your body.3. Hiking, Walking, or Climbing StairsThese are three similar exercises that will all be very beneficial for your calves. Climbing up hills and stairs requires a lot of exertion on the part of your calf muscles. If you are lucky enough to live near some mountains, get outside and hit the trails! If you don’t have a mountain nearby, head to a nearby staircase, or go to your gym and hop on the Stairmaster. Alternatively, you can walk on a treadmill that is set to have a steep incline. All of these exercises will engage your calves and help you build strength.STRENGTHENING & TONING CALVES IS EASYBecause they are part of your legs, calf muscles are very easy to target. Yet they are so often ignored during weight lifting routines. If you want to protect yourself from injury and increase your overall strength, consider adding these calf exercises into your weekly routine. You’ll notice differences in no time!Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

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Working out is good for your body, great for your health, and can be lots of fun. But what if you don’t have enough time or money to get a gym membership? Don’t worry, there are plenty of ways to stay fit outside of the gym, including lots of fun exercises you can do at home. Here are some fun indoor exercises you can do anywhere! No equipment needed.Warm UpA warm up is essential to all exercises. It gets the blood moving, gets your heart rate up, and helps you prevent injury. Try to start every workout you do with a 2 to 5 minute warm up.Air SquatsAn air squat is the simplest form of the squat, performed without holding any additional weight. Stand with your feet a little wider than your hips. Send your hips back like you’re trying to sit down in a chair. Keeping your weight in your heels and your knees in line with your ankles, sit back as far as you can. Pause at the bottom, then stand all the way up, squeezing your seat at the top. Start your workout with 3 sets of 10 air squats.Arm CirclesNow it’s time to warm up the upper body. Start rotating your arms in large circular motions. Move faster and faster until you feel your heartrate start to pick up. Do this for one minute.Okay, now that you’re warmed up, it’s time to get serious.The Work OutThe idea during each of these exercises is to keep the intensity up. You should be out of breath and working hard the whole time. For this workout, use a 15-12-9 pattern. First, do 15 repetitions of each exercise, then do a round of 12 for each exercise, a round of 9, and you’re finished!BurpeesBurpees is the exercise that you love to hate, because it is so difficult, but so effective. Start in standing. Bend your knees and put your palms on the ground. Jump back into a plank position. Bend your arms until you are lying flat on the ground. Now push back up into plank, jump your feet back in between your hands, stand up straight, and jump. Repeat.Jumping lungesStart out standing. Take a big step forward with your right foot, sinking down into a lunge. Now, from this lunged position, jump up and switch your legs midair, landing in a lunge position with your left foot forward. If this is too challenging, just switch lunges without jumping.Push-UpsThis common exercise is popular for good reason. If done correctly, push-ups are a fantastic workout for your whole body. Come to plank position, with your hands slightly wider than your elbows. Squeeze the muscles in your legs, seat, and abs. Now bend your elbows so that they go backwards on a 45-degree angle. Lower yourself almost to the ground. Push yourself back up.A Killer At-Home WorkoutThese three exercises are specifically put together to hit all the major muscle groups in your body. You’ll work your legs, seat, abs, and arms, all in under 15 minutes! Don’t forget to spend 5 to 10 minutes stretching yourself out afterwards. This quick at home workout is effective and easy to do even in a small space. So, what are you waiting for! Drop and give me 15.Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

losing weight
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Everybody has a few bad habits and some of them may be the reasons why you aren’t able to shed those extra pounds that have been clinging to you since forever. Your first step should be to find out what these bad habits are in the first place so that you can create an effective plan to eliminate them. We’ve combined the most common reasons why you may not be able to lose enough weight no matter how hard you try:1. You’re not having enough proteinGetting too many of your daily calories from carbs (especially simple sugars) and fats is one of the most common ways people sabotage their weight loss efforts. Your body takes twice as long to digest protein compared to carbs, thus making you feel fuller and satiated for longer. Furthermore, protein consumption stabilizes blood sugar levels and reduces cravings. Some great sources of protein include lean beef, poultry, fish, eggs, Greek yogurt, cottage cheese, nuts and nut butter, protein powder, whole grains such as quinoa and collard greens.2. You’re not sleeping enoughHow is sleep connected to weight loss? Well, here’s the deal – if you’re not getting enough sleep, you will have a lot of trouble trying to shed that extra fat. The reason: your body produces two hormones, leptin, and ghrelin. While leptin stimulates feeling of satiation during a meal and tells you when you’re full, ghrelin increases your appetite. Researchers at the University of Chicago have found that not getting enough sleep elevates ghrelin levels and reduces leptin levels and increases ghrelin levels causing increased cravings for sugary snacks during late night hours.3. You’ve eliminated certain foods for goodWhen you try to cut off certain foods altogether, you crave for them even more with time. Your diet may be going fantastic right now but like with most people, there will come a point when you will want to call it quits and indulge in your favorite unhealthy foods.Many people think that they have to give up what they love when they’re on a certain diet, which include diets that cut out carbs, sugar, gluten, dairy or fat. This can make a diet unsatisfying and sometimes even unhealthy, especially if you’re cutting out a macro.The solution: have everything in moderation and learn to control your portions. Soon you’ll develop a habit of having an occasional “unhealthy” snack and still enjoy your new lifestyle.4. You’re grazing too muchLet’s face it; most of us have been grazing since we were kids. We would open the fridge every time we pass it and graze the fridge, have a slice of that cake here, and have a spoon of Nutella there and maybe a cookie or two. Unfortunately, this habit follows you till adulthood and you continue to do it thinking it’s harmless to have a tiny bit of everything delicious in the fridge. You’ve just consumed several extra calories which can add up if you do it every day. Plan your meals and avoid snacking unnecessarily.5. You eat while you’re distractedEating while browsing the internet, driving, going through your Instagram feed or watching television may cause you to overeat. The solution is to stop eating when you’re focusing on other things or stop getting distracted while you eat. Try to eat slowly so that you can enjoy and respect the nutrients in your food. Chewing more triggers the brain to think that you are eating more, allowing you to eat less than you normally would.6. You’re not drinking enough waterYou’re already dehydrated by the time you are thirsty so avoid waiting too long to rehydrate. About 70 percent of your body is water, therefore, try your best to have 8 or more glasses of water per day to replenish your systemWhen you’re dehydrated, you might feel hungry as well even though it’s not your next meal time yet. Instead of reaching out for a snack, have a glass of water and see if you feel better. Always carry a bottle of water with you so that you are hydrated throughout the day. Drinking plenty of water will also ensure you don’t eat too much during your meals.7. You’re rewarding yourself with unhealthy foodEven if you exercise intensely every day, you need to focus on what you put in your body. Exercise is a way to burn some extra calories, tone and condition your muscles and improve your cardiovascular health. The benefits of exercise are countless, but it cannot replace a healthy diet. Therefore, no matter how much you exercise, avoid rewarding yourself each day with unhealthy food — it will only add more calories than you spent during your sweat session....

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Life is busy with full time jobs, family, other things demanding time and everyone is dealing with hectic schedules. Along with these primary things, there are many small and uncertain time suckers, which consume a lot of time. It becomes very difficult to juggle everything that needs to get done, let alone things that you want to do – like going to the gym or working out with friends. In the midst of all these confusions, the most crucial role is played by time management. Though it often seems like there isn’t enough time to complete your workouts, but if your target is to have a healthy and fit body that you’re proud of is your goal, make it a priority and find a way to fit it into your schedule. Being strategic is the ultimate thing that can help you slash your gym time in half without sacrificing your results. Here are some simple ways that you can shorten your workout session while improving your progress-1. Get Serious About Your DietIf you are trying to lose weight, then it is high time that you get very serious about your diet. The simple working is that if you eat more calories you are likely to spend a lot of time doing cardio to offset it. The stricter you are with your diet, the less cardio you’ll require, because you’ll be consuming fewer calories that need to be burned off. This trick is the perfect fix to burst out your frustration bubble building since you have to to spend too much time on the treadmill to hit your fat-loss goals; it’s time to take a good, hard look at your food intake. This doesn’t mean that you should eliminate cardio from your workout routine, but still you could reduce the time marginally and still get better results.2. Add Cardio Intervals Between SetsWe have highlighted this point in our blog sometime back already. If you want to see the results of your weight loss efforts, its time to replace cardio or strength training with cardio and strength training. Combine them! Perform your standard weight lifting set and instead of resting, break into a cardio movement. Mountain climbers, burpees, high knees, or jumping jacks all work perfectly here. Perform a 30-45 second interval, rest for the remaining time to catch your breath and then go ahead with your next set.3. Pre-Exhaust Your MusclesAnother smart way to shorten up the time of your workouts is to focus on pre-exhausting your larger muscles before doing your compound exercises. The traditional approach of doing the compound exercises before the isolation lifts is not necessarily the most efficient way to do it. The smarter approach is to do a few sets of isolation exercises before you go for compound movements as this way you will be requiring fewer total sets of the compound lift to fully exhaust the muscles. For example: on the chest workout day start with flies, isolating your pecs. Transition it to bench press for the compound movement. The end result is that fewer sets of the bench press will be required to fatigue your pecs.4. Superset is a Smart KeyOne of the smartest way to shorten our workout session and also kick start you fat burning mechanism is to stack an upper body with a lower body movement. This is because one part of the body is put to rest while the other’s working, reducing the total rest time. You could structure your workout in a way which includes a set of push-ups, squats, lunges, shoulder press and burpees, which will help you cut the total workout time in half.5. Be Honest About Your Rest TimingsStop cheating with yourself by taking longer breaks, which is responsible for unnecessarily prolonging your workout duration without any added benefit of recovery. Breaks between workouts are needed for catching a breath and relaxing the muscles and not for chatting with your buddies, talking on phone, etc. Though these offences look minor but they do make a major impact on the amount of time that you spend in the gym. For any isolation exercise the maximum rest period should be 30 secs while for compound exercises allow yourself a relaxation of 60-90 seconds.So now you have it all! You can start implementing these tips into your workout regime to free up more time for your other chores. It’s important to remember that you don’t have to sacrifice fitness progress to maintain your daily life....

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Most people get on the fitness bandwagon with no plan in mind. Unfortunately, this makes them quickly return to their old ways, without even understanding why. However, using a workout plan can do the exact opposite. A workout plan can be the deciding factor in your formula for fitness success.Sure, any physical activity is better than none but if you want results, consistency and efficiency is key, which can only be attained via a workout plan. Keep reading to find out the three important benefits of having a workout plan and why you must start today.1. A workout plan ensures consistencyLet’s face it, despite our best intentions, life happens and suddenly going to the gym stops being a priority. Therefore, scheduling your workouts in a smart and strategic way is a great way to ensure you stay in the exercise wagon and keep the “too busy” excuse at bay.In order to reach your weight loss or fitness goals, you need to be consistent with your effort. Going for leisurely walks every now and then may ease your guilty conscience but it may not torch a decent amount of calories or burn tummy fat.Therefore, set a workout plan with days and times that work best for you throughout the week. This will ensure that you reach your goals faster, without any obstacles.2. You’ll exercise more with a workout planA workout plan scheduled around all your weekly obligations is smart but it needs to be designed to your individual needs. If you’re looking to have a six pack, just doing 10 crunches a week isn’t going to do the trick. You have to fit in the right amount of cardio and strength training every week to attain your goal. In addition, it’s important that you do not forget about proper nutrition.Whether you want to slim down, tone up or gain bulk, you need to put the right amount of effort to see noticeable results. Working out thrice a week may be enough to maintain your weight but to ensure that your metabolism is at its peak at all times, you need to commit to at least 4 to 6 days working out.3. Your efforts will not be wastedThanks to science, experts are coming up with better ways of exercising and losing weight every year. Therefore, create a workout plan that is up to date with the latest research and skip the boring workouts that lead to little to no results.It’s time you start taking advantages of formulas that are proven to work out. Yes, the basic principles of reducing calorie intake still apply, what’s more important is the intensity of your workouts, how frequently you work out and the workouts themselves. Are you doing 100 crunches every day or are you performing a balance of high intensity cardio and weight lifting to sculpt your midsection?Fortunately, you don’t have to figure all of this out yourself. Mevolife is a complete, all-inclusive solution with expert advice, workout routines and weight loss recipes for you to get started. The app also includes a handy workout plan feature that allows you to design your workout and set milestones along the way.The app is available both on ANDROID & iPHONE!...

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WHY IS STRETCHING SO IMPORTANT?Many people make a simple mistake when they are beginning their fitness journey. They focus on strength training or they go for long runs, but they forget a very important part of fitness: stretching.Most fitness gurus advocate stretching, yet many individuals forget to include it in their daily routines. They often have excuses revolving around not knowing how to stretch, not needing it or not being flexible enough.The truth is, even if your main fitness goal is to lift heavy weight, it’s hard to overemphasize the importance of stretching. For weight lifters, runners, swimmers, or any kind of athlete, stretching is an importance practice that must be included in the training schedule. And stretching is not just for elite athletes. Even if you’re just starting your fitness journey, you should be including some stretching in your workouts.BENEFITS OF STRETCHINGLet’s talk about what happens if you don’t stretch. You’ve been going to the gym for a few months, lifting weight, and getting stronger. But one day, your back hurts. You lean over to touch your toes and realize you can’t! Then a few days later, you’re carrying a box up the stairs and you slip. As you fall, you feel a horrible pain in your leg: you’ve pulled your hamstring. What could have prevented this injury? Stretching.Stretching improves your flexibility, increases your range of motion, and helps you avoid injury. This will in turn enable you to work out better and longer! Try doing a deadlift with tight hamstrings. It’s not very effective. If you stretch your muscles, you’ll be able to do deeper and more effective lifts. Or if you’re a runner you’ll be able to run faster!After a workout, the importance of stretching becomes even more obvious. If you stretch after a workout, you increase blood flow and nutrient supplies to your muscles. This will help you recover quickly and alleviate soreness.Stretching also helps improve your posture. Most of us work at a desk job. While that job might be good for your wallet, all that sitting is very bad for your body. Your glute muscles can atrophy, your posture will slouch over, and you might end up with chronic pain. Including some light stretching routines in your day will help you avoid these problems.THE BEST WAY TO STRETCHNow that you know why you should stretch, your next questions is probably, how and when should I stretch? Previously, people thought it was important to stretch before a workout, but modern research suggests otherwise. Stick to a dynamic 5 to 10 minute warm up before a work out, and save the stretching for later.After you finish your workout, spend 10 minutes stretching the muscles that you used. It doesn’t have to be intense, and you don’t need to stretch every muscle in your body. Focus on the large muscle groups, and any muscle that you trained.Once a week, it is a good idea to attend a yoga class, or spend 45 to 60 minutes focusing on stretching. This will help increase your overall flexibility and strength, and allow you to be more effective during all your workouts later in the week.A HOLISTIC APPROACH TO WELLNESSThe importance of stretching is something that everyone should focus on. Stretching helps you to remain healthy and avoid injuries. Including stretching in your weekly workouts will increase your mobility and help you recover faster. After each workout, spend a short amount of time stretching out the big muscle groups, then once a week, spend a longer time stretching out all the kinks and pains in your body. You won’t see the results immediately, but stick with it and after a month or two, you’ll notice a big difference in your flexibility!Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

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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 LungesSome of the major advantages of including lunges in your weight loss goals are highlighted as under:-1. Build Leg and Core StrengthBesides 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 FlexibilityIf 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 MusclesDoing 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 LungesSome of the most common types of lunge variations you can include in your daily workout sessions are explicated as under:-1. Bodyweight LungesBefore 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 LungesFor 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 LungesTo 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 Lunges1. 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 LungesHere 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....

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Are you looking out for a way to double your weight loss results? Something that can automatically create space for workouts in your busy schedules? A technique which can actually make exercising fun and exciting? It may all sound too good to be true, but it has been proven time and again that the right workout buddy can do all this and much more!Having a workout buddy can actually create a difference in how you see success and failures in terms of fitness goals. Just in case you are not a self-motivated starter, the chances of sticking to a long a terms plan without a partner are significantly lower than they are with a partner. Check out how exactly you can benefit and boost up your weight loss process by exercising with a buddy:1. Helps you achieve fitness goals fasterA study was conducted in Stanford University which explicated that receiving an inquiry call about how much exercise was done in the past week, how the level of exercise could be increased the following week and etc., boosted up the level of exercising by at least 78%. The simple takeaway from the study is that social support really helps to keep you charged up for achieving the goals. When you workout with a buddy – you’re definitely going to be more regular for your workouts, and the more consistent, the sooner you’re going to achieve your fitness goals.2. Makes you familiar with various workoutsVariety is the key to the maintenance of interests and you are more likely to stick to your workouts when you do new things. Owing to the difference in skills and knowledge between you and your workout buddy you are likely to benefit from this by the different exercises they introduce you to, the correct form, new workouts, and different ways of being active.3. Increased commitmentWhen working out with a partner, you make plans for workouts week in advance to satisfy the schedules of each other. Once you have planned and noted them down it becomes much harder to cancel the regime which ultimately makes you more committed towards them!4. Motivation & SupportFor many people having someone around the corner is like a huge motivation to work with dedication towards the end goals. Having a workout buddy is likely to boost up your commitment and confidence level towards your fitness goals!5.Competition: A desire to perform betterHealthy competition proves to be really good to motivate you to perform better. This has also been proved by a study which indicates that individuals are likely to exercise better when they are paired up with a partner who is fitter than they are. The study also highlighted that your workout buddy should be at least 40% better than you are. There is always a competition inside you to perform better as nobody likes to be the weakest link!6. Workouts become funIf you have fun while doing exercises you are more likely to look forward to and be more committed towards them. There’s no doubt that the right workout buddy is the perfect key to make workouts fun & interesting. Working out socially with encouragement and motivation is far better in terms of results, commitment, and dedication than working out alone.7. Keeps you balancedAs soon as you tend to see the results of your weight loss activities you are likely to get overconfident and in that zone might even forget the amount of dedication and commitment your goals require. A good partner will acknowledge your achievements but at the same time keeps you grounded by constantly pushing you to do better.8. Celebrate your successSet weekly goals with your workout partner and celebrate after you’ve met those goals on don’t forget the punishment for delays. Celebrating your progress alone isn’t as much fun as it is with a partner. Take a day off and celebrate if you do good and push yourself harder for the next week if you don’t.Overall, the major crux of the discussion of this topic can be summed up as – having a good workout buddy is going to propel you much further towards your fitness goals, much faster than in comparison of working for it alone!...

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You’ve been religious about working out. You can’t remember the last time you ate a slice of chocolate cake. You’ve taken the advice of friends, you’ve tried every miracle tip, you’ve attempted every belly fat burning exercise, but when you get on the scales, the needle doesn’t budge – it’s almost like it’s glued in place. It’s easy to get disheartened, but don’t give up. Ask yourself these questions and you may just find the culprit responsible for your weight loss plateau.1. How realistic are my expectations? Have you eaten one healthy meal and are wondering how much weight you’ve lost? Diet and exercise are a long road to fitness and a lifelong commitment. If you’re expecting instant results, you’re setting yourself up for disappointment.2. How focused is my workout? Do you walk on the treadmill while catching up on the latest gossip with a friend? Or do spend your time at the gym trying to catch the eye of a cute guy who doesn’t even know you exist? A focused workout is a good workout. Your workout will be more effective if you tune into some upbeat music, plug in the headphones, and switch off from distractions.3. Is my workout demanding enough? Are you pushing yourself enough? Is your workout intensive enough to work up a good sweat and leave you feeling tired, but energetic? If you don’t feel wiped out after your workout, you clearly aren’t doing enough.4. How varied is my workout? Are you stuck in a rut, doing the same workout day after day? While it’s not a bad thing to get moving and get your heart pumping, lack of variation in the intensity, duration, and type of workout could be resulting in a weight loss plateau.5. What is my post-workout routine? If you’re like me, exercise makes you as hungry as a wolf. Are you negating all your efforts by digging into calorie-rich snacks after your workout? Plan ahead and have something healthy and nutritious within reach when you’re finished exercising.It can be frustrating and confusing when your best intentions and maximum efforts do not yield the weight loss results you were hoping for. Lack of motivation can be a big setback to your weight loss plan. Optimizing your workout and tweaking your regimen with these tips might be just what you need to get those stubborn pounds melting off....

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Running is a great way to lose weight and in particular body fat. Running as an activity falls under the category of aerobic exercise as it:A. Increases the heart rate!B. Increase the rate of breathing and thus the amount of oxygen transported to the muscles!The importance of these two factors is that they enable the body to begin to use body fat as the primary energy source instead of glycogen. In the beginning of your run, stored carbohydrates in the muscle are the energy source. This lasts for about 30 minutes until the amount of glycogen is reduced by 30%While you can’t measure the reduction by yourself, it occurs when your heart rate –A. Rises to a level above 65% of your maximum heart rate which is, 220 – Your Present AgeB. The time spent exercising reaches about 30 minutesAt this point, your body will automatically shift to using a fat tissue. The reason that this happens is to preserve the glycogen remaining in the legs and buttocks for general use when you stop running.Calories UsedThe act of running by definition means that at a given point in time, both feet are off of the ground at the same time while walking always maintains one foot on the ground. This extra effort of propelling yourself into the air requires more calories to be used and thus causes more weight to be lost during your run. And while it is true that walking briskly will cause your heart rate to rise to a level that may be equal to running, walking uses fewer calories than running. The number of calories that a person, either man or woman will use is determined by:A. Your body weightB. The length of time spent runningC. The speed at which you runRunning is usually done at a rate of greater than 4 miles per hour and will burn about 500-600 calories per hour for an 180 lb(82 kg) person. To calculate your own rate, multiply the percentage difference between your weight and this subject. For example, if you weigh 135 lbs. (61 kgs), that is 25% less in body weight and so would use 25% fewer calories or about 375-450 calories per hour. A person weighing 225 lbs. (102 kgs) would use 25% more calories or 625-750 calories per hour.Running faster will burn more calories as it takes more energy to increase the speed. However, the increased speed that causes a moderate increase in the use of calories, also causes an increase in the heart rate as well. There comes a point at which running stops being an aerobic exercise and becomes an anaerobic one due to the heart rate being too high. At this point, the body stops using fat as the energy source andA. Goes back to using glycogen for energyB. Begins to use muscle tissue as an energy sourceImagine the shape of well-trained marathon runners. They not only have lost most of their body fat due to high energy running, but also have lost most of their muscle mass as well. If 65% of your maximum heart rate is the low end of the correct heart rate range, the upper end of the range is 80%.A moderate rate of running will enable:A. Maximum fat loss to occurB. A greater amount of exercise to be done without fatigueC. A shorter recovery period prior to you next session allowing for the most weight loss to occur.“Running yourself into the ground” won’t cause the most weight loss possible. But rather the more that you run in total, the more weight you will lose!...

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“Total Body Resistance Exercise” — is a non-weight-bearing, resistance training system that involves two bands and body weight movements for a highly effective and versatile workout. It’s great for both beginners and fitness junkies, not to mention those always on the go. The two suspension straps allow for an infinite number of exercises that help to improve strength, balance, and flexibility. Further it helps in boosting up the weight loss process as it engages the whole body in each of its exercise. With that in mind, here are 10 advanced TRX exercises to sculpt a tight core and propel muscle growth forwards. Check them out now and don’t forget to make them a part of your workout routine:1) TRX Suspended LungesPlace your right foot inside the loops. Walk out until your right leg is fully extended. Slowly lunge forward until your quad is parallel with the floor and there’s a deep stretch through your butt. Hold for 0.5 seconds and powerfully thrust back upwards. Make sure that you maintain strong posture and a tight core throughout. Complete 10 reps with each leg.Target: Legs, Core2) TRX Frog KicksGet in push up position with both feet in the straps. Slowly contract your abs and push both legs out laterally, so that they’re slightly wider than shoulder width. Using your lower abs, pull both knees in towards your chest. Squeeze both legs together and kick your legs out straight back into push up position. Repeat for 20 reps.Target: Core, Lower Abs, Hips3) TRX Triceps ExtensionsGrab both straps and lean forward with your arms extended. Slowly bend both elbows and allow your body to go towards the floor. Lower until your elbows are bent beyond 45 degrees. Hold 1 second. Repeat 20 reps.Target: Triceps4) TRX Knee TucksStart in push up position with both feet in the straps. While maintaining a flat back, slowly contract your lower abs and draw your knees into your chest. Hold the contraction for 1 second and go back to the start position. Repeat for 10 reps.Target: Core, Lower Abs, Hips5) TRX PendulumStart in push up position with both feet in the straps. Keep your upper body stationary and slowly swing your hips and lower body laterally from side to side. Swing outwards as far as possible while maintaining a strong contraction throughout your core. Continue for 30 seconds and repeat.Target: Core, Obliques, Transverse Abdominis6) TRX Reaching RowsGrab a TRX strap with your right arm and drop back into a 45 degree angle. Puff out your chest and powerfully row upwards, and touch the top of the TRX strap with your left hand. As you’re rowing upwards on the right side of your body, your left side should simultaneously elevate and twist.Repeat for 10 reps.Target: Core, Back, Rear Deltoids, Obliques7) TRX Chest FliesGrab both straps and extend into push up position. With a slight bend on your elbows, slowly drive your arms down and out while your chest drops toward the floor. Lower until your triceps are parallel with the floor and powerfully squeeze your chest and arms together into full push up position. Repeat for 12 reps.Target: Chest8) TRX Hanging DipsSet the TRX straps at waist height.Grab both handles, flex your triceps, and press your body upwards off the floor into a full extension. Lean forward slightly to engage the chest, stabilize the arms, and slowly dip downwards until your triceps are approximately parallel with the floor. Powerfully contract your triceps and chest and push back upwards to the starting position. Repeat for 10 reps.Target: Triceps, Chest...

Music makes workout easier!
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Listening to music when you hit a gym to improve your workout isn't a new trend, but it is not really appreciated by the traditional runners who prefer the peace and focus that comes with an earbud-free run.The question that arises is that does music negatively affects workout or does it actually boosts the performance?To find out the answer to this question, we poured through the results of multiple studies that have been conducted in this regard. The final conclusion of these studies was that music actually boosts the workout endurance. Let’s have a deeper look at the contribution of music in a fruitful workout-1. A good rhythm can elevate your moodEver wondered why the perfect song could make your tough workout, easy & interesting? An August 2013 analysis found that people often listen to music as a way to find self-awareness and change moods. No matter what happened an hour ago, you could use your playlist to help you escape negativity & power up your workout.2. Music triggers “want to move” modeIt has been proven scientifically that music possesses “high-groove” qualities, which is the main trigger for an effective workout. As soon as, you play the rhythm the brain gets excited and induces physical movement & boosts up the workout performance even without your consent.3. Music motivates you to go longerNeed to get through a tough interval session? Your playlist should do the trick! Journal of Sports and Exercise Psychology recently published a study, which explicated that listening to rock, and pop music while doing cardio workouts increases exercise endurance by 15 %, and also results in a more enjoyable exercise experience!4. It helps you stay off the couchThe results of a study explicated in Journal of Strength and Conditioning Research highlighted that athletes who listen to motivational music after a workout session stayed more active, and reported a lower exertion level than those who didn't.5. A good rhythm can help you keep up the paceThe rhythm of the workout music stimulates the motor area of the brain as to when to move, thereby aiding self-paced exercises such as running or weight lifting. Effective responding to these time signals helps in an efficient use of energy levels, as keeping a steady pace is easier than a fluctuating one!6. It is a good type of distractionWorking out with music helps in lowering the distraction caused by exertion, which can benefit the overall performance by up to 15%. Basically, this implicates that your playlist has the ability to distract you & no matter how much you're dreading that workout, you’ll go through it!All these facts have made it very clear that music and exercise make a good team to boost up workout performances! This discussion can be very well concluded with a statement by Costas Karageorghis, Ph.D., from London’s Brunel University School of Sport and Education, “Music is like is a legal drug for athletes.”So plug in your ear pods and get ready for a great workout session now!...

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