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HOW A COMBINATION OF CARDIO & STRENGTH LEADS TO WEIGHT LOSS
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Strength training plays an important role in boosting the weight loss process as it leads to faster fat loss, improved metabolism and better muscle mass. Along with making a healthy diet a part of your routine, the right way to go towards your weight loss goals is making a program that consists of both strength & cardio training!THE EFFECTIVE COMBINATION – CARDIO & STRENGTHThe main target of strength training is on building muscles. Lean muscles are working on burning fat even when the body is at rest. The point to notice here is that no matter how strong or defined a muscle is, it will not show any result as they are hidden under layers of fat. Both males and females should go for cardio on top of strength training to make the most of their weight loss efforts. The main logic behind is that cardio helps in melting away the fat that is hiding the muscles. When these cardio sessions are combined with lifting weight they help in maximizing the calories that are burnt. Ultimately since the body is using more energy than it is consuming it leads to weight loss!DOES STRENGTH TRAINING WORK FOR ALLIf a person is not suffering from any type of injury, sicknesses or other limiting issues, strength training is a wonderful tool. Though males are used to strength training while females are sometimes afraid that strength training will to lead to big, bulky muscles and an unfeminine shape, but actually the opposite is true. With the proper combination of cardio and strength training techniques, women can tone their muscles and increase definition.SPECIFICATIONSWhen targeting weight loss the focus should be on a strength training program with a specific number of sets, repetitions and weight rather than adding a lot of bulk. When going for strength training do 1-3 sets of an exercise with at least 12-15 repetitions. By the end of the strength training your muscles should be tired and the selected exercise should be hard to complete. This is primarily because a lower number of repetition will lead to bulky muscles while lesser repetition will make no impact. Every move with the weights should be slow and controlled.There is a difference in the definition of appropriate cardio plan to follow depending upon a person’s ability. The right approach top follow is that people who do not have a good cardio base should complete a low intensity cardio workout for 30 mins where as people with a strong cardio base should use interval cardio training (periods of different work intensities) for 30 mins.Thus from the above highlighted points, it is quite clear that Cardio and Strength together form a solid combination and are really effective for people who are willing to lose weight!...

BEST FOODS TO EAT BEFORE YOU GO OUT DRINKING
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Do you love drinking but avoid it because of the consequences like hangover and regrettable behavior the following day? Don’t worry, today we have got the list of wholesome real foods, which will help you drink easily while warding off the hangover and keeping regrettable behavior at bay. Just remember to follow this list next time you plan to host or go to a party1. AVOCADOThis green pear shaped fruit, is loaded with healthy fats which keep you full for longer as they take time to get digested. Before going out for drinking it is advised to have it so that the desire to drink is lowered keeping you in control and warding off the consequences.2. CEREALCereal tend to be fiber rich especially ones like grape nuts, that will provide a good buffer for the alcohol, and will slow its absorption. It is recommended to have these mixed with low fat milk as it is a very healthy option!3. HUMMUSHave this chickpea dip with a bunch of raw veggies, which is sure shot way to get all the macro nutrients in the right quantity! Since it is going to load you up with nutrition you are likely to effective balance the alcohol intake!4. MILKThis cow’s gift to humanity is an excellent option for an effective pre-game on its own. Alcohol leads to excessive urination, which results in loss of potassium from the body and this is where milk comes in which is extremely rich in this nutrient. Not only this, since it’s made of 90% water, so it tends to keep you hydrated.5. SALMONAlcohol depletes your body’s vitamin B-12 levels, but salmon has super high levels of the said vitamin along with omega 3’s. These B-vitamins have many physiological functions in the body, that include the promotion of short-term memory and general neurological function, which makes them a great option to eat before you actually plan to drink6. CHICKENFoods like chicken which are rich in protein take longer time to digest, which helps in slowing down how fast your blood alcohol level goes up. A chicken sandwich is the premier mix of protein and carbs, to avoid more calories just use the poultry portion that’s about the size of your palm.7. EGGSThis incredible food is not only good for curing the hangover but it also one of the best foods to eat before you do things that cause you to get one there in the first place. This is because of the presence of essential amino acids in the eggs, which are needed to breakdown some of the alcohol.8. LOW-FAT YOGURTYogurt is actually a great snack option before you go out, just top this creamy stuff with a sprinkle of granola and you’ll get all the important macronutrients in one food item: carbs, protein, and fat. The selected food item will digest slowly in more than 4-6 hours which will help in lowering the impact of alcohol intake.9. QUNIOAThis one is extremely rich in protein and fiber. A high fiber meal that includes quinoa results in slowing down the stomach’s emptying time, which helps ensure that alcohol’s effects don’t sneak up as a surprise.10. SPAGHETTAlcohol changes your body’s stores of glycogen, a quick energy source stored in the liver. Carbs help your glycogen levels stay full, as well as your stomach. It is suggested that you pre-game yourself with spaghetti (made in lighter sauce like aglio e olio) to minimize the negative impact of alcohol!...

YOGURT MISTAKES THAT MAKE YOU FAT
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Yogurt is one dairy product which is a part of almost everyone’s daily life. Yogurt along with being delicious is good for weight loss since it keeps you full for longer duration so that you are not starved an hour after you eat. Along with this, it also caters to the coldness and protein needs of our body. But can you believe that the way in which you are consuming this superfood can convert it into secret calorie bomb instead of making it a weight-loss weapon. Following listed are the few common mistakes which can be reason you are not able to reap in the benefits of this amazing dairy product:-1. Not Measuring PortionsSuper saver packs are really lucrative as they save money in comparison to individual portions but what is worth noticing is that it may also lead to over serving yourself. Rather than just measuring the portions with your eyes use a proper measurement spoon to actually measure them. Be careful with your portions and avoid going overboard!2. Focusing Too Much on CaloriesCounting calories is helpful when you want to lose weight but it is quite misleading in case of yogurt. There are many yogurt options out there in the market that are low in calories but along with this they have lower quantities of proteins. Rather than only looking at how many calories a container racks up, be sure to check out the protein level too, as it helps to keep you full until your next meal required to avoid overeating.3. Adding Too Many ExtrasAdding your favorite extras to a cup of plain yogurt may seem to be great idea, but in the long run it is another action which could be sabotaging your healthy-eating efforts. When you add toppings like nuts, cereal, fruits or honey you unknowingly convert you snack into a full meal. The basic rule if you want to keep yogurt as snack is to ensure that it does not have more than 200 calories. If you want to have it as a breakfast then you can add your favorite cereal, fruit or nuts but a still be careful that you don’t go too much over the top4. Turning to ParfaitsDon’t get deceived by how pretty they look because they are simply disguising themselves since they are a unhealthy snack. They are misleading as they generally have full-fat yogurt, and they’re usually packed with granola. What else, the granola breaks into pieces and make it easy to think you’re eating less than you actually are. If you’re in a rush and jonesing for a dairy fix, go for a regular packaged yogurt. When you really want to have a parfrait the best option is to make it at home!5. Going for Fat-FreFat free products use sugar to compensate the taste of actual item. Though yogurt is naturally sweet in taste as it is a byproduct of milk, but some options may also have insane amount of sugar added to boost up the taste. Rather than going for fat free options it is recommended to go for low fat products and also check the nutrition list to ensure that you get enough protein and not too much sugar. As a tip, it is advised that you should avoid such products, which have more than 18g of sugar in one serving or have the first ingredient as sugar in the product label!6. Seeking Out Probiotics Above All ElseThanks to results of various advertisements, which have shown the probiotics are good for health, it has become one of the important ingredients for all weight watchers. Don’t get fooled by the products with the label of probiotics, which is no more than an added benefit. The simple thing to understand here is that its ok to hop on the probiotics train, but there’s no need to start loading your diet with yogurt to get your fill....

DELICIOUS WAYS TO EAT MORE VEGETABLES
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Vegetables and fruits play a crucial role in the weight loss process. There are high chances that you are eating fewer vegetables than you actually should, which is proven by the fact that 9 out of 10 Americans struggle to get in the recommended three plus servings of veggies in a day. There are numerous benefits associated with vegetables – fresh produce is loaded with vitamins, minerals, fiber, and fabulous phytonutrients that you can’t get by simply popping a pill. So why aren’t vegetables landing on your plate more often? There are high chances that being equipped with daily tasks leaves you with lesser time to prepare them — washing, chopping, dicing, and slicing can be a chore. Now today we have got some quick fixes for this problem, which will make it easier for the mother nature’s gems to simply sneak into your daily diet. Check them out now-1. SANDWICHESDon’t forget to add a whole lot of vegetables in you favorite sandwiches as they help in providing the vitamins, flavor and an additional crunch to it. You can go for pre-prepared items like grated carrots, sliced beets and some leafy vegetables, which makes it quite easy to pack up a health and delicious lunch.2. VEGGIE CHIPSIt time to replace your potato and tortilla chips with fresh veggie chips. Just slice veggies like carrots, cucumber, pepper and zucchini in chip-style and enjoy with your favorite dipping!3. EGGSEggs are a great way to add vegetables into your diet. Finely diced peppers, mushrooms, tomatoes, onions, or a fistful of microgreens make eggs and omelets even more delicious! In case you are in a hurry the quick fix is to toss roasted veggies from last night’s dinner into the pan before adding the eggs4. SMOOTHIESMake your smoothies richer in terms of nutrition by using some of the healthiest vegetables as the ingredients. You can add a vitamin boost by adding a couple of handfuls of dark, leafy greens, like kale or spinach into your regular smoothie.5. PANCAKESAdding vegetables to your pancakes is another quick way to boost up the intake of vegetables in daily diet. Rather than going for sweet pancakes you can go for savory ones and load them up with your favorite vegetables.6. MUFFINSJust puree some vegetables like zucchini or steamed broccoli in a food processor and add the green goodness to your next batch of muffins. You won’t even notice their flavor in your favorites baked goods.Above highlighted are few of simplest ways using which you can increase the daily intake of your vegetables without compromising on taste or investing too much of time! Try them out now and you’ll surely love all of them plus you will also be able to have your minimum vegetable intake....

FOODS THAT CAUSE WATER RETENTION
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Everybody knows that 60% of the human body is made up of water. Your body is a complex system and if it lacks or gets too much of something, this system can actually breakdown. The imbalance can manifest itself in the form of Water Retention. Water retention is a big road block for weight conscious people as it hinders their long-term goals. Something which can be held majorly accountable for causing water retention in the human body is sodium. Keeping the salt shaker at bay is very good practice, but along with it, there are some other food items as well, which can be held responsible for increasing water retention. Checkout the list now and beware of them!1. Sodium Rich FoodsAs pointed above, salt is the biggest culprit when it comes to bloating. High-sodium foods cause the body to retain water, which can actually balloon you up. Though you know the culprit, but it is not that easy to throw this one out of your diet as it sneaks into almost everything – processed and packaged foods, soups, breads, etc.! Further table salt contain around 40% sodium and when you consume too much salt your body dilutes the sodium with water and retains this excess fluid. Instead of using table salt for enhancing the flavor it is recommended to use spice and herbs to avoid bloating.2. Carbonated & High-Acid DrinksAll the carbonated drinks ranging from sodas to fizzy drinks are responsible for causing bloating since they have carbon dioxide, which is responsible for creating gas in the stomach. Not only this, there are some beverages like alcohol, coffee, caffeinated drinks, tea, and some fruit juices that are high in acid which create trouble for your GI tract ultimately leading to bloating!3. Cruciferous VegetablesCruciferous vegetables like cabbage, kale, broccoli etc. which are considered good for weight loss are also a culprit in the context of water retention. This is because these vegetables contain raffinose, which is a type of sugar that remains undigested until it gets fermented by the bacteria in your gut, resulting in gas and bloating. Though these vegetables cause bloating, but their numerous benefits still point out that they should be a part of your daily diet; what needs to be taken care of is the portion. Along with this, rather than going for raw form its better to steam these vegetables as it will actually make it easier to digest them.4. ApplesApples are high in fiber, which makes it a good choice for people who want to lose weight but along with this, it also contains fructose and sorbitol that are difficult to digest for people resulting in puffy feeling in the body. Apples are great snack as they are rich in nutrition – 4.5g of protein and give you around 10% of your daily vitamin C requirement so it is advised not to stop having it. Rather have them in moderation and time their intake by separating it from your meals!5. StarchesMost products that are rich in starch like potatoes, maize, pasta, wheat, etc. produce gas in human body. They are also high in fats and if you are looking for quick weight loss you should say no to such products. Further it is important to stay away from refined grains like white flour that’s often used in white bread, cake and biscuits. Not only do they offer little nutrition, they can also cause water retention, with bloating as a result.6. Dairy ProductsIf your body is unable to digest milk or dairy product it might be another major reason for bloating. People who are intolerant towards lactose, their bodies are not able to digest dairy products passing them to the colon where gas is produced by the bacteria, which tries to break it down. So its time to get diagnosed for lactose intolerance and consult a dietitian to ensure adequate consumption of calcium-rich foods.7. LegumesThis is the most common element in our list as everybody knows that beans, lentils, soybeans, and peas are gas-causing foods. Though these small pearls are loaded with protein but they also have quantities of sugars and fibers which our bodies can’t absorb. When the legumes you consume reach the large intestine your gut bacteria starts feeding on them, which ultimately leads to gas and bloating in the body. Th quick fix to this problem is to have legumes along with some other grain, which gets digested quickly like quinoa, oats, or rice!8. Spicy & Fried FoodsThe intake of greasy food items like burger, chips, doughnuts, etc. causes bloating in the body as the stomach takes much longer to break down the fats and properly digest them. On top of it, when you have spicy foods, it stimulates the release of stomach acid, which can cause irritation. So its time to listen to your stomach and say no to foods that are high in spices like pepper, cloves, nutmeg and also limit the intake of fried food items.Don’t get upset by seeing the list above as it indicates that most of your local grocery store is stocked with nothing but foods that cause water retention. All you need to do is pay special attention to the sodium content of pre-packed foods. As per the guidelines laid by USDA an individual should not have more than 2300 mg sodium/day. Further you will be able to handle bloating by having foods that are rich in potassium and exercising as well. Just sweat it out to get rid of water retention. We hope that from next time you will be more careful when you go for picking up grocery to stay away from water retention and related problems....

MAKE EVERY RUN EASIER
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Going for a run for the first few times can feel really hard – it’s difficult to breathe, muscles ache, lungs burnout, and all you want to do is STOP right away. Listen, don’t give up! We have got some simple tricks and techniques, which you can incorporate in your routine and these will actually help to make running as easy as a breeze (definitely, for the first time you will enjoy running) instead of a difficult chore. Here’s the list-1. Slow DownThere’s no need to start your run at a speed of 8 minutes per mile. When you are new to running, the key to become a master at it is to go slow. The right speed for a starter would be enough so you’re breathing faster than you would if just walking, but not huffing and puffing so much that your lungs hurt or you’re gasping for each breath. Just chuck the interval training (we know its great for faster weight loss especially around the tummy) and opt for a consistent running pace. If you slow down a bit, it will allow you to focus on correct running form, give you ample time to enjoy the scenic beauty and also you’ll have the energy to chat with your workout buddy, all of which can actually make you love going out for a run. When you get used to running and are comfortable with it, your pace will increase naturally, and then you can begin to challenge yourself with sprinting intervals.2. Hills & SquatsStrong leg muscles are a must-have to run easily. One way to achieve that is to incorporate leg-strengthening work into your runs by adding hills. Running uphill is very challenging, but as soon as you get back to flat surface you’ll be amazed to see the difference in your running speed. Another option for a stronger leg muscles is to incorporate leg-strengthening moves like squats, lunges, burpees, or step-ups!3. Add the element of funIf you literally hate your run it means that you are actually doing something wrong. It’s time that you start finding ways to make it more enjoyable like bringing your dog with you, running while listening to your tracks, explore new running place and fitness gears, etc.. Adding an element of fun will bring a new spark and motivate you to go for runs more often!4. Being Regular is the KeyIn order to make your body accustomed to the demands of running, being regular is the key. Instead of waiting for free time or a nice weather to go for a run, it would be better if you could make a weekly running schedule. When you plan to run often it will help in strengthening the lower body and core muscles which will ultimately make the running an easy activity for you. Ease into running regularly with shorter runs, and as it begins to feel easier, gradually increase the mileage per workout.5. Don’t Beyond RunThough running regularly is going to make you body very adaptive towards it, but it is important to go beyond running to get over boredom and repetitive-stress injuries. It is advised to mix your cardio routine with biking, hiking, dancing, swimming, trekking, etc. Engaging yourself in other kinds of cardio is going to enhance the overall strength of your body, so next time when you prepare for run, it easier to stay ahead. Not only this, since you are taking a break from run, you are actually gonna miss it and when you get back to it, you will surely find it more enjoyable and fun!...

BENEFITS OF MEDITERRANEAN DIET FOR WEIGHT LOSS
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The origin of Mediterranean diet can be contributed to the historic eating and social patterns of the regions around southern Italy, Greece, Turkey and Spain. Can you believe the fact that along with being a tasty way to eat, drink, and live, Mediterranean diet is also a realistic and sustainable way to lose weight. This is because it is one of the healthiest diet known to man as people living along the Mediterranean coast have indulged in a high-fiber diet of fruits, vegetables, quality fats and proteins. Though this cuisine has been famous in regions like Italy, Greece, and Spain but it began to take hold around the world in the 1990s, when a Harvard University doctor showcased it as a diet useful for improving heart health, losing weight fast and easily, and clearing up other health issues.HEALTH BENEFITSMany nutrition experts have expressed their views that Mediterranean food is one of the most heart-healthy ways of eating. This diet is loaded with anti-inflammatory foods which mainly comprises of plant-based foods and healthy fats. The best thing about this Mediterranean diet is that it allows people to eat, drink and enjoy and at the back also takes care of heart diseases, metabolic complications, depression, dementia, cancer, type-2 diabetes, OBESITY, and Alzheimer. The combination of healthy unprocessed diets with a positive lifestyle is the main reason the people from this region seem to be so happy and cheerful. To support this, Harvard School of Public Health stated that,”Together with regular physical activity and not smoking, our analyses suggests that over 80% of coronary heart disease, 70% of stroke, and 90% of type 2 diabetes can be avoided by healthy food choices that are consistent with the traditional Mediterranean diet.”Main food items of Mediterranean DietMajority of traditional dishes that are cooked in Mediterranean diet focus on the following as the key ingredients:a) Olive oilb) Whole grainsc) Herbs and spicesd) Nuts and seedse) Fruits & veggies(Spinach, kale, eggplant, cauliflower, artichokes & fennel)f) Legumes & beansg) Fish & seafoodh) High quality pasture-raised poultryi) Limited red meatj) Plenty of waterBenefits of Mediterranean Diet1. Healthy Approach to Lose WeightThe approach to losing weight without being hungry and in a realistic way can surely be achieved by this diet. Mediterranean diet is a sustainable approach which helps in losing weight by reducing the fat intake in a natural way as it focuses on intake of nutrient-rich food. The main target approach of this diet is to improve an individual’s protein intake and considerable reduce the carbs consumption. Further, the inclusion of fish, and dairy products provide the benefits of omega 3s and probiotics. All the healthy fatty acids that are needed by the body to work and feel full, manage weight gain, control blood sugar, and improve your mood and energy levels are provided in right quantities in this diet.2. Low in Processed Foods & SugarAs pointed above, thisdiet primarily consists of food items which are natural, i.e. close to nature. In comparison to the American diet, the Mediterranean diet is very low in sugar and artificial ingredients like high fructose corn syrup, preservatives and flavor enhancers. In order to satisfy their sweet tooth, the focus is on the consumption of fruit or small quantities of homemade desserts made with natural sweeteners like honey. Though most of the Mediterranean aren’t vegetarians, but rather than preferring red meats and heavier meals they go for fish. This actually proves to be very beneficial for those looking to lose weight and improve their cholesterol, heart health and omega-3 fatty acid intake.3. Helps You De-stress and RelaxAnother important factor considered in this diet is a No Stress approach. This diet encourages people to spend time with family and bond over home cooked healthy meals, get a good sleep and enjoy natural scenic beauty which helps in busting stress. This is known to all that chronic stress can kill the quality of your life along with your weight and health. Further addition to this is the inclusion of love for and fascination with wine — especially red wine, which is considered beneficial and protective in moderation. Overall, the smart choice of healthy living helping you get relived of chronic complications and diseases related to stress, such as those caused by hormonal imbalances – fatigue, inflammation and WEIGHT GAIN!4. Improves Heart HealthReligiously following Mediterranean diet, which is rich in monounsaturated fats and omega-3 foods, plays a significant role in reducing all-cause mortality, especially heart disease. The main ingredient that is used for this diet which is responsible for improving the heart health is olive oil. Olive oil is responsible for significantly decreasing the blood pressure, along with lowering hypertension. Another protective element is that it helps combat the disease-promoting effects of oxidation and improves endothelial function. Keeping in mind that low cholesterol levels are worse than high sometimes people in the Mediterranean regions don’t usually struggle to maintain healthy cholesterol levels since they obtain plenty of it from healthy fats.5. Might Help You Live LongerA diet rich that is in fresh plant foods and healthy fats is the shortcut to longevity. Monounsaturated fat, that is found in abundance in Mediterranean diet is associated with lowering the levels of heart disease, depression, cognitive decline, inflammatory diseases, and more. A Lyon Diet Heart Study, showed that people who had heart attacks between 1988 and 1992 were either counseled to follow the standard post-heart attack diet advice, which reduces saturated fat greatly, or told to follow a Mediterranean style. After 4 years, people who were following the Mediterranean diet experienced 70% less heart disease thus targeting longevity positively.Thus, it is quite indicative that you should take an initiative to make Mediterranean diet a part of your weight loss regime if you want to reach your goals faster!...

Can Dancing Help You Lose Weight
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Looking for some new ways, which can help you lose weight? Are you bored of the regular exercises and diet processes to lose weight? Are you checking out the list of some the effective and interesting ways to cut down those layers of fat? If YES, you must try to include DANCE in your workout routine! Amazed? Yes, to your surprise, dancing includes one of those moves that makes every part of your body go back and forth. The traditional approach to weight loss is joining a gym, consulting a dietitian, heavy workouts, etc. Basically all the options revolve around two main things – exercise and diet. What is worth considering here is that there is a fun and interesting way to lose weight, which is dancing! How can you lose weight by dancing? The simple logic is that dance moves all the parts of your body, thus it is a full body exercise. Being a weight bearing activity, it builds bone density, while exercising all the muscles in the body. Apart from this, it reduces stress, increases energy and improves strength, muscle tone, and co-ordination.DIFFERENT DANCE FORMS TO LOSE WEIGHTDance workouts have been able to gain attention by fitness enthusiasts as they are a fantastic form of exercise and are really effective in burning calories. Strict schedule of exercising makes it boring and monotonous and hence dancing comes up as a pleasing and interesting option. There are a wide range of options to choose the right dance form depending upon your body structure, strength and stamina. Some dance forms are more strenuous than others and you have to be careful in choosing the right one to get maximum results.1. HIP HOPThis one is the most popular form in the nightclubs. This dance form involves quick succession of movements which move the entire body. This dance workout is good both for the beginners and veterans. The name of the dance itself indicates that the main target of this dance form is the hips and waist area, thus it is clear that it helps in firming and toning your abs. Dancing while watching a video or at a club for an hour will enable you to burn around 250 calories.2. SALSAOff lately, this Latin American Dance form has been able to gain immense popularity in the night clubs and parties. Salsa is basically a 6 step dance, which is performed over the 8 counts of music along with many turns and danced side-to-side. It is a really good choice for weight loss program, as an hour of this dance can actually help you burn around 400-420 calories.3. BALLETThough this one is normally considered as a slow and low impact dance form but what is worth noticing is that this type of dance form involves great flexibility and actually requires strength and precision. The slow pace moves in this dance are very much similar to the Pilates training, which help in building long and lean muscles. Along with this, the moves help in stretching the muscles, which provides a full body workout. Concentration will increase the flexibility of your body parts and help burn fat deposits that make you look fat.4. ZUMBAZumba is a complete kit for cardio workout as it a perfect amalgamation of salsa, rumba, merengue and hip hop moves. This is the most common type of dance workout, which is found in many gyms as well. The steps of this dance form are easy and isolate your arms, abs, and legs for strengthening. Further you are sure to enjoy the results along with the dance, as this one targets the overall fitness. For best results, try to do the zumba workout for at least 2-3 days in a week!5. POLE DANCINGYou will be surprised to know the a pole dance of 30 minutes is equivalent to 20 minutes in a gym. Climbing and rotating around the pole increase your flexibility and also burns a lot of calories. Pole dancing helps in losing weight, toning muscles and shaping your body as well.6. JAZZERCISEThis is one of the oldest dance forms, which basically combines jazz dance and strength training to tone muscles and burn calories simultaneously, which was founded in the year 1969. This dance helps in building muscles by the use of barbells and dumbbells. This is a perfect aerobic workout which involves the classic moves of Pilates, yoga and cardio boxing moves. Jazzercise website states that you can burn up to 600 calories by doing this dance in an hour. It should be done 2 to 3 times a week to lose weight effectively.7. BELLY DANCING/ CABARETThis dance form involves slow and controlled isometric movements that aim to maintain flexibility and improve the blood circulation in your body. This dance forms helps in toning body parts like hips, back, thighs, and abs and burn up to 300 calories/ hour. Shaking the belly or lower body burns calories and helps shape up your buttocks.Cabaret increases the flexibility and fitness of your body, along with improving your bone density. You can actually learn this dance by watching videos or joining special classes in the dance studio!8. AFRICAN DANCEThis one is an aerobic dance, which is combination of contemporary and traditional African dance forms. It is based on some great music and highlights the African culture in a great way. This suits both the beginners as well as experienced dancers.If any of the above mentioned dance forms don’t lure you or if it is difficult to get the right training/method simply go for FREESTYLE. In this dance form, you just have to move your body freely as you like without bothering about the dance steps or body movements. This dance form can be performed on any type of loud music and you can increase your pace by dancing anyway you like. You can dance on fast paced beats for about 30 minutes daily to see a visible change in your weight. Just remember, whether you know a perfect dance form or not, what is important is to make it a part of your daily routine to pep up your weight loss efforts and add some fun to them!...

Stayinshape
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It’s that time of the year again: Holidays are here! Everyone is very, very busy planning for short getaways and family fun. At this time, it becomes a little difficult to let the exercise slide in, plus this season of holidays brings in extra eating, which means that it become more important to move that butt! Instead of saying bye to your fitness routine until the the new year, use these tips, which will help you to create a plan of action to stay on track with your healthy lifestyle during the holidays too! Check them out now –1. DRAFT A SMART PLANIt is very important to create a schedule if you are really serious about squeezing in the fitness routine into your holidays. With the holidays, comes in a lot of stress and chaos in the process of going from here and there and if you create a plan you can limit the time wastage and instead use it for exercising. Be sure to write down all the exercises along with time that you are going to devote to this. Just in case, it is a little difficult to make time during the day, get it done in the morning itself, before anyone else is awake. Set your alarm 30 minutes early and finish your workout.2. LOOK OUT FOR TRAVEL-FRIENDLY WORKOUTSEven if your schedule for the holidays is full of trips, there are still plenty of ways to get your sweat even if you are away from your home. If your prefer indoor workouts, you can squeeze in a session with exercise apps. Not only this, you can also checkout and try some new types of workouts from YouTube or a wide variety of subscription-based fitness programs available online. If you have a fetish towards gyms, you can make your travel an opportunity to check out a new fitness center. You can also opt for simple body-weight exercise options for a routine you can easily do in your hotel or guest room!3. WORKOUT WITH FAMILYQuality time does not have to mean laying on the couch and eating all day and night long. These holidays involve the whole family and workout with them in a fun way. Walk around the area to checkout the lightning decorations, have a theme based dance party, or play a football game. Forget the traditional ways to show love with food and power it with something more interesting and challenging!4. TARGET MULTI-TASKINGRather than going for one task at a time, aim at multitasking to workout even without notice. For eg:- While shopping squeeze in some extra steps by including window shopping in your routine. While making a family lunch, hit your treadmill for a short session while you wait for it to cook. Simply remember that something is better than nothing and a few jumping jacks or a few sets of squats also make a difference.5. DON’T LOSE, AT LEAST MAINTAIN!We understand that it is festival season and all you want is to relax and spend some time with your near and dear ones. Even if you are too busy to workout simply set smaller targets and celebrate your victories as it will be helpful to get back into the game again as soon as you can. If you target on maintaining, it will be much easier to adapt to your routine after the holidays rather than starting all over again in the new year!These tips will surely help you in staying on track in context of weight loss even when you are not focused on workout and are instead having fun with friends and family!Recipes, Superfoods, Tips, Food, Healthy, Nutrition, Fitness, Weightloss, Weight Loss, Exercise, Health, Nutrients, Workout, Diet, Recipe...

WAYS TO KEEP YOUR WORKOUT FRESH
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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 settingsLocation 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 timingIs 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 buddyPeople 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 tunesListening 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 activityDon’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! ...

can you lose weight by drinking buttermilk
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Though buttermilk is not a magical weight-loss elixir, but this tart beverage does play a helpful role in boosting up the impact of your weight loss efforts! You should not expect that sipping up buttermilk will help you loss weight immediately, but it can actually make you smile a little wider on your bathroom scale. Enjoying this drink as a healthy alternative to high-calorie dairy creamy products is a great way to actually speed up the weight loss process!WEIGHT LOSS & CALORIESYou will only be able to lose weight when there is a direct relationship between the calories you take in and those you expend. You’ll lose weight when the calories you burn through workouts exceed the calories you consume when you eat and drink. Since buttermilk is a dairy product it is filling, but can you really believe that 1 cup of buttermilk weighting somewhere around 245 gms has only 99 calories, 2.2gms fat, 12gms carbs and 8gms of protein. Drinking buttermilk increases your calories only marginally so it will not make any negative affect on your weight loss goals but will keep you full for longer cutting unnecessary empty calories!WHY BUTTERMILK IS THE BEST SNACKButtermilk is the best replacement for snacks that are unnecessarily high in calories. As highlighted above 1 cup of buttermilk has only 99 calories where as 1 oz of plain potato chips has 149 calories while 1 cola can of 12 oz has 153 calories. In comparison to chips and soda drinks which are empty calories buttermilk is a nutrient-dense snack, providing protein, calcium, potassium and vitamins. So if you make a decision to include buttermilk in your routine on a regular basis it can surely help you progress faster towards the weight-loss goals!PERFECT ALTERNATIVE TO OTHER DAIRY PRODUCTSOk, here comes the most important point, 1 cup of low-fat buttermilk is lower in calories and fat than a cup of 2% milk at 122 calories or a cup of reduced fat chocolate milk at 190 calories. Not only this, buttermilk is also a lower-calorie alternative to many varieties of yogurt as a 6oz contain of low-fat fruit yogurt, for example, has about 168 calories. So just adjust the tart taste of buttermilk and replace it with other dairy selections in your diet to help control your caloric intake.THE BUTTERMILK-EXERCISE CONNECTUsing buttermilk as the replacement to higher-calorie snacks and dairy foods, helps in lowering the your overall calorie intake, but you can always increase the impact to the next level by exercising. Exercise is a vital component of a successful weight-loss regimen. Try to include a moderate-paced cardiovascular exercise for 300 min/week to help your body burn enough calories to lead to weight loss.Thus, the above point infer that though buttermilk is not a magical weight loss drink but it does contribute in boosting up the weight loss efforts if included in diets on regular basis!...

burning calaroies with everyday activities
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Burning calories is the only way to lose weight! We all burn this fuel in one way or the other in our daily routine and there’s a specific term to denote it as well, i.e. NEAT – non-exercise activity thermogenesis. This refers to the energy that is exerted in everything from climbing up the stairs to texting and if you are really smart you can easily turn these simple activities into calorie burning opportunities without actually spending hours in the gym! Not only this, according to new research, these activities can help with weight management and actually count toward recommended exercise guidelines, i.e. 2 1/2 hours of aerobic activity every week, along with muscle strengthening activities on 2 or more of those days. It is important to note that every minute when you’re not lounging on the couch is a positive step towards weight loss, – be it shopping, daily household tasks or any other task for that matter.HOW TO GO ABOUT IT?Earlier researchers thought that in order for exercise to count as a physical activity, the person should be active for at least 10 minutes at a time, but now new study from the American Journal of Health Promotion has forced the scientists to rethink what they actually believed. The researchers examined the physical activity of people between the ages of 18-64 years and found that both long (at least 10 mins of activity) and short bouts (less than 10 minutes of physical activity) of higher-intensity exercise result in lower BMI and reduced risk of obesity. This highlight is enough to motivate you to make the most of your daily activities be it cleaning, cooking or going to the laundry room. The key is to simply turn off the auto mode and handle the daily tasks with a little more intensity, energy and speed and let the burnout boost sneak in. Here’s your action plan:1. HOUSE CLEANINGEngaging yourself in house cleaning activities like sweeping, vacuuming, or swiffering is a good way to burn about 150 kcal/hour. So now get dual benefit of cleaning your house and burning a few extra calories. Pick up your laundry basket and by the time you reach the machine keep twisting the torso side to side for a quick oblique workout.2. GARDENINGYou get dirty when you lunge forward to pick fresh tomatoes from your garden but what you leave behind when you get up is a huge amount of calories. Can you believe that a few hours of gardening can burn 650 – 800 calories plus you also get the benefit of eating freshly produced fruits!3. GO SHOPPINGWhether it is your regular grocery shopping or a new LBD you want to purchase, shopping indirectly means walking which ultimately burns about 240-300 calories/hour. Want to take it a level higher? Park away from the mall entrance and say no to lifts/escalators and go for stairs which will burn more calories per minute as compared to jogging.4. WASHING THE CAREnjoy shinning up your family vehicle as it is a fun way to workout. Cleaning you car with soap, bucket of water, sponge and hose will burn about 120 calories in 30 mins…. isn’t it great?5. LAWN MOWINGUse the push mower for mowing your lawn and you can shed about 350-380 calories. Also, if you spend some more time for raking up the grass clippings you are likely to burn 150 calories as a bonus!6. SIT TIGHT, LOSE RIGHTDon’t get bored up while sitting in classes or at your work desk, rather work for improving your body. Put your shoulder muscles at work by crunching time towards the ear. Also you could tighten the core and squeeze the butt which is really a great way to begin muscle toning!7. DON’T SIT WHEN YOU CAN STANDEverybody knows that too much sedentary behavior is bad for health and waistline. Replacing sitting with standing will help you burn more calories. The fact is that standing may not actually contribute towards weight loss, but it does prove helpful when you are aiming at maintaining weight. Some of the options you might be able to get up off your butt during the day are: train ride, staff meetings, answering a phone call, watching TV, etc.8. KISSINGDon’t worry there’s more in store after you finish all your daily works. Just tuck yourself in bed to spend some cozy time with your special person and you can still burn calories. A vigorous 30-minute smooching session will help you burn about 30-50 calories!THE BOTTOM LINEDon’t rely completely on everyday activities to lose weight as the traditional aerobic activity and strength training are the real keys to lose weight. It’s just that everyday activities can be an additional way to get you moving — especially with the use of these calorie-blasting tricks....

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