Mevofit

Can you tell if youre exercising enough
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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 RateSome 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 IntensityAfter 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 ChangesThis 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....

3 at home inner thigh exercises that will burn your legs
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Summer is almost here, which means more booty shorts, bikini thongs and super tight tights. While we aren’t strong proponents of the thigh-gap craze, we do like to keep our legs tight and sculpted – who doesn’t anyway? The following are some fool-proof exercises that sculpt and strengthen your inner thighs and work other parts of your legs, the booty and your core as a bonus!Froggie JumpsAny workout that involves jumping is sure to zap major calories and not to mention, tone our legs within a very short amount of time.Stand with your feet wide and your knees and toes aligned and angled out. Reach down to the floor with your hands and squat down super low, bringing your butt as close as possible to the ground. Keep your chest lifted and your toes and knees still aligned. Now, explode upwards, rotating your body 90 degrees to the right with your feet together and arms overhead.Come back to the ground going into a deep squat. Repeat rotating 90 degrees again so that you’re facing the back of the room. Complete a full rotation following the same method and keep repeating till you hit 60 seconds. Rest for 20 seconds and start rotating from the left side.Inner Thigh SquatsThis workout will show you that you don’t need much time to sculpt and tone your legs.Stand in front of a countertop or sturdy chair, forearm distance away and hold on to it lightly using your right hand. Keep your feet hip-distance upward, toes pointed to the front. Position a small soft ball or a pillow of the same size between your inner thighs and keep your idle hand on your hip. Lift your heels and slowly bend your knees as if you’re sliding down a wall by an inch. Press your inner thighs, squeezing the ball.Keep your core tight throughout the exercise.Return to standing position with left arm overhead, squeeze the ball with your inner thighs, lower again by an inch and repeat. Perform 30 reps and then repeat on the other side.Squeeze and LiftThis is a great workout for people with weak inner thighs, including those recovering from injury. It can be performed anywhere and it is easy to learn as it requires small isolated movements.Place a small soft ball between your ankles (if you don’t have a ball, you can use a cushion or do the exercise without either) and lie on your right side. Support your head with your right hand. Use your other arm to stabilize your body by pressing the left hand to the mat, in front of your chest.Support the ball by squeezing your inner thighs and lengthen your legs. Lift both legs without separating them about 6 inches off the ground and hold for 5 seconds. Bring your legs back to the mat and lift back up immediately. Repeat 10 times, rest for 10 seconds and repeat on the opposite side.Download MEVO app now available both on App Store & Play Store –Sign Up on Android or Iphone...

5 Ways to Boost your Energy Without Coffee
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If you’re feeling tired all the time and are yawning every 5 minutes at work, chances are you aren’t doing much to effectively elevate your energy levels – other than reaching for a rich cup of coffee. Unfortunately, the effects of coffee and sugar wear off fast, leaving you even sleepier than when you started. The following are some useful tips and tricks to boost your energy levels without trying much:Surround yourself with positive, energetic peopleBeing around people who are constantly complaining about how tired they are is not going to do you any good. On the other hand, hanging out more with motivating and uplifting people is not only going to encourage you to take some positive steps in life but also revitalize your mind and body. The energy that comes from your friends can easily rub off on you so be sure to pick the right ones.Swap coffee for green teaIf you’re thinking you’re too dependent on coffee to kill your afternoon slump but feel miserable after, try switching it up with green tea. Green tea has a tiny amount of caffeine but it also has EGCG – an active compound in green tea that aids in weight loss. It’s also packed with antioxidants that fight free radicals and help eliminate fatigue.Whip up a green smoothieMaking a green smoothie to have on the go while on your way to work is a great way to have a ton of nutrients in one cup. People who have nutrient-rich smoothies for breakfast are less likely to grab a cup of coffee later for more energy. To prepare a green smoothie, you don’t need a solid recipe. Simply throw in whatever greens you have such as kale, romaine lettuce, spinach and/or celery into the blender along with a fruit to improve the flavor, such as an apple or an orange.Perform deep breathing exercisesInhaling and exhaling completely is one of the best ways you can energize yourself. Simply sit straight, close your eyes and focus only on your breath. Inhale slowly to a count of 6, hold for 3 seconds, tensing all the muscles in your body. And then exhale for a count of 6, relaxing your muscles. Hold your breath again for 3 and then repeat this cycle several times.Drink a cold glass of waterDehydration is one of the most common causes of fatigue. Lack of fluid in your body can drop your blood volume, pushing the body to work harder into supplying oxygen and nutrients to all cells. Other accompanying symptoms of dehydration may include mental fog, poor concentration, dizziness and short-term memory. To combat the effects of dehydration, be sure to drink plenty of water throughout the day, especially when you feel drained....

5 Reasons You Bloated All the Time
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Gas and bloating can be an unpleasant topic for most of us but did you know that an average person passes gas around 12 to 25 times per day? In addition to this, 30 percent of Americans experience bloating. In fact, not bloating or having a flat stomach for 24 hours is not normal. The food you eat and drink require a certain amount of space in your stomach and intestines, making expansion or bloating inevitable. Therefore, bloating isn’t necessarily a cause for concern unless you’re bloated to the point of not fitting into your pants. In that case, keep reading for some of the most common culprits:1. Certain types of sugarsIt’s usually within an hour of lunch when your belly swells, compelling you to unbutton your pants or stick to sweatpants. It remains this way for a day and your stomach recoils to its original shape the next morning. Some supporters of low carb dieting explain that reducing their carb intake helped improve their bloating problem.To determine whether carbs are the cause in your case, try eliminating certain sugars, sugar alcohols, resistant starches such as those found in beans and dietary fiber.2. ConstipationAbdominal pain, a distending rock solid belly and discomfort often subsides when a person poops. If this sounds like you, chances are the cause for your belly bloat is constipation.This mainly occurs because intestinal gas normally gets trapped between slowly moving feces, making bloating more likely. To fix this, you simply need to drink more water and increase your fiber intake. However, make sure you increase your fiber intake gradually as too much, too soon can also trigger bloating. Pay special attention to insoluble fiber sources such as fruits and vegetables with skins, bran and seeds to help improve your bowel movements versus soluble sources (often the processed kinds) such as cereals and high-fiber snack foods.3. Acid RefluxIf you feel uncomfortable in your upper belly area after eating, experience bloating, feel nauseous even after a normal meal or burp excessively for an hour or so, chances are you have acid reflux or indigestion. Bloating becomes bad when you chow down on a big salad on an empty stomach because you’re dumping fiber into an acidic stomach. This is likely to result in some unpleasant symptoms.If you’re having a meal on an empty stomach, try to have a smaller, low fat meal with a glass of water. You can also try carbonated water to ease symptoms of indigestion.4. OvereatingThis is perhaps the most common cause of stomach discomfort and bloating. Try having smaller portions evenly spaced out throughout the day.5. Fatty, processed food.This can make you feel uncomfortably full as fat takes longer to digest than protein or carbs. Limit your fat intake and try baking instead of frying most of the time....

Anti aging Facial Exercises
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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 YogaFacial 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. NeckThe 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. CheeksAge 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. ForeheadStarting 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....

6 SIMPLE WAYS TO ELIMINATE TOXINS
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We are exposed to toxins from food, water and even air all the time. Fortunately, our body has an efficient detoxification system that functions all day, every day, which is composed of the liver, skin, gut, lungs and kidneys. Our main filtration system is the liver which has two major processes. Phase 1 produces toxic free radicals, which are later taken care of by phase 2, which annihilates them. However, if phase 2 slows down, there’s a high risk of a toxic buildup. To prevent these from happening, follow the given strategies:1. Drink TeaDrink tea and make it a routine habit. Once in the morning, another in the afternoon and third during sunset. You can have more, of course. Tea possesses antioxidants that fight free radicals and certain tea blends also contain herbs that promote further liver detoxification. Some great examples include teas containing burdock, dandelion root, milk thistle and peppermint. Green tea, black tea, white tea 2. Drink Plenty of WaterWater doesn’t only hydrate the body but it also helps flush toxins out of it. Drinking at least 8 glasses per day and more if you are involved in jobs requiring strenuous activity such as construction work, if you’re an athlete or regular gym goer or if you live in a hot area.3. ExerciseSweating is a great way to release toxins from your skin. Although a sauna visit is a great idea, exercising every day is even better. There are several ways exercise can help detoxify you. It can help you burn fat, which carries toxic chemicals. It increases blood and lymph circulation to remove metabolic waste and toxic waste from cells. Additionally, it helps you release toxins via sweat. Performing crunches can help tummy muscles and massage the colon, helping you remove fecal matter or solid waste more effectively.4. Use Natural Cleaning ProductsMost cleaning products consist of a byproduct called dioxin, which is a harmful chemical that may disrupt your endocrine system and immune system. It can also increase your risk of cancer and tamper with your liver detoxification. Minimize harsh, chemical-based detergents, toothpastes and skin products and use natural ingredients such as lemon juice, baking soda and apple cider vinegar for household cleaning and even personal care.5. Reduce Canned FoodsCanned foods contain BPA, a pollutant that can stimulate free radical production in the body and exhaust antioxidant reserves, increasing your risk of chronic disease.6. De-stressStress, if excessive, can be detrimental to the human mind and body. It has been scientifically proven that stress promotes risk of various problems such as weight gain, high blood sugar, hypertension, IBS, liver problems and heart disease. Work on improving your stress immediately with relaxation techniques such as yoga and meditation. Make sure that you get at least 7 hours of shut-eye every day as well....

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