Micheal Berger


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Last Activity : 05:16:51 | August 12 , 2019
Member Since : April 10 , 2018

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: Micheal Berger
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: Sydney
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Strategies to overcome overeating!

It often happens that you find yourself tempted by a snack and even if you decide to take a bite of it, you end up finishing the whole of it. overeating and overindulgence are a difficult part of healthy eating. here are some helpful strategies to help keep you on track: 1. be particular about your choices when choosing the food items be particular to select those options which will help you feel and satiated. in order to simplify the selection process you can go for foods with complex carbohydrates, protein and fiber. these food choices make your body feel full for longer duration as the body needs more time to digest them. 2. listen to your body listen to your body signals and don’t confuse hunger with boredom. generally overeating is a result of boredom which leads to consumption of unnecessary calories. when you feel hungry rather than going for a snack, first have a glass of water and then rethink if you are still hungry. to avoid overeating it is important to answer this question – are you hungry or are you bored? if you aren’t sure, go do something – read a book, do some housework or go for a walk! if you don’t feel hungry during the activity, you probably do not need to indulge in a snack. 3. stay satiated the best way to avoid overindulgence and overeating is to feed yourself nutrient dense foods. the more energized and satiated you feel the less likely you are to overeat! 15 minutes before you sit to eat food drink a full glass of water as it will help you feel less hungry and signal your brain to eat a meal that is healthier and curb your cravings for unhealthy and greasy food options. 4. say no to trigger foods in order to avoid overeating it is strictly recommended to keep trigger foods out of sight. trigger foods basically indicate towards your favorite food options. you are more likely to go towards overeating mostly on your favorite foods! for example if chocolates are your guilty pleasure avoid storing them in refrigerator. if you do not have the food near you, you are less tempted to eat it. further, if you find yourself driving to grocery store to buy the same, don’t forget to remind yourself as to why you are dieting and what you have to gain in the long term! 5. plan about long term in advance indulgence in simple words is an action for quick gratification. in order to avoid this it is advised to have a well defined plan for future to minimize the occurrence of any uncertainty. further, thinking about the benefits of healthy lifestyle and keeping inspiration for your goals in your kitchen will be helpful when you are having a weak moment of craving. this will ultimately help in lowering the chances of overeating!

Aug 12,2019 0
Delicious ways to eat more vegetables!

Vegetables and fruits play a crucial role in the weight loss process. there are high chances that you are eating fewer vegetables than you actually should, which is proven by the fact that 9 out of 10 americans struggle to get in the recommended three plus servings of veggies in a day. there are numerous benefits associated with vegetables – fresh produce is loaded with vitamins, minerals, fiber, and fabulous phytonutrients that you can’t get by simply popping a pill. so why aren’t vegetables landing on your plate more often? there are high chances that being equipped with daily tasks leaves you with lesser time to prepare them — washing, chopping, dicing, and slicing can be a chore. now today we have got some quick fixes for this problem, which will make it easier for the mother nature’s gems to simply sneak into your daily diet. check them out now- 1. sandwiches don’t forget to add a whole lot of vegetables in you favorite sandwiches as they help in providing the vitamins, flavor and an additional crunch to it. you can go for pre-prepared items like grated carrots, sliced beets and some leafy vegetables, which makes it quite easy to pack up a health and delicious lunch. 2. veggie chips it time to replace your potato and tortilla chips with fresh veggie chips. just slice veggies like carrots, cucumber, pepper and zucchini in chip-style and enjoy with your favorite dipping! 3. eggs eggs are a great way to add vegetables into your diet. finely diced peppers, mushrooms, tomatoes, onions, or a fistful of microgreens make eggs and omelets even more delicious! in case you are in a hurry the quick fix is to toss roasted veggies from last night’s dinner into the pan before adding the eggs 4. smoothies make your smoothies richer in terms of nutrition by using some of the healthiest vegetables as the ingredients. you can add a vitamin boost by adding a couple of handfuls of dark, leafy greens, like kale or spinach into your regular smoothie. 5. pancakes adding vegetables to your pancakes is another quick way to boost up the intake of vegetables in daily diet. rather than going for sweet pancakes you can go for savory ones and load them up with your favorite vegetables. 6. muffins just puree some vegetables like zucchini or steamed broccoli in a food processor and add the green goodness to your next batch of muffins. you won’t even notice their flavor in your favorites baked goods. above highlighted are few of simplest ways using which you can increase the daily intake of your vegetables without compromising on taste or investing too much of time! try them out now and you’ll surely love all of them plus you will also be able to have your minimum vegetable intake.

Jul 25,2019 0
Say NO to Fad Diets
Say no to fad diets!

Are you also influenced by “the” latest fad diet trend?? there’s always a new “it” diet in trend – be it the popular potatoes diet or the cabbage soup diet! it is always very exciting to believe and try a simple solution to weight issues rather than opting for time tested solution, i.e. to eat healthy and exercise! the main concern here is that – is it possible to have a quick fix for the weight loss issues without the tags of “moderation” and “physical activity”? actually, no! fad diets aren’t a long term solution and here are some benefits of going fad-free – an opportunity to lose weight with all nutrients the main focus of fad diets is on the elimination of key food groups, which can set you up for deficiencies in certain nutrients. going for cabbage soup diet or gluten free diet requires you to eat the same thing for an extended period and it is obvious that one food cannot be rich in all nutrients. whenever you plan to opt in for a fad diet you leave behind nutrients which are critical for you health like – protein, vitamins and minerals. instead, if you go for a healthy way to lose weight, you are likely to have balanced meals, which will not only help you in achieving the goals on a long term basis but also provide you all the nutrients that are required by your body! realistic and sustainable weight loss if you say no to fad diets, you will be able to focus on tested method for weight loss; calories balance – balancing the calories you consume with the calories you burn from exercise! this is nothing new but trust me it is the only method which has been proven by science to be helpful for realistic weight loss and long-term weight maintenance. fad diets can actually help you in losing weight, but only for a short span of time. fad diets do the most obvious, which is if you have only 500 calories, you are bound to lose weight! but what is the question of concern here is – how long will you be able to continue the same eating pattern? when you say no to fad diets, you can start examining your current eating habits and make a commitment to swap them for healthier ones. builds a healthy, happy relationship with food like all relationships, a healthy relationship with food takes time, and it’s never too late to start. if you say no to fad diets, it is sure that your food fears are going to die and you will be embracing a healthier relationship with food that is more inclusive. you will be free from the worries of what to eat and what not, which will ultimately result in enjoying a balanced diet most of the time without feeling guilty. so now, its time to forgo the fantasies and actually work if you are really serious about losing weight!

Jun 15,2019 0
Weight Loss with Lentils
Weight loss with lentils!

Lentils and peas are vegetable seeds growing in pods and are thus, categorized under legumes. legumes, particularly lentils, are packed with fiber and protein and provide very little calories from fat. lentils are of the healthiest foods on the planet, according to jonny bowden, ph.d., author of “the 150 healthiest foods on earth.” according to the national institute of diabetes and digestive and kidney diseases, foods cannot magically zap fat. however, certain foods, such as lentils, that are rich in protein and fiber but low in calories can help increase the satiety and fullness you get from a meal, thereby, reducing your chances of overeating. calories you can add a generous serving of lentils to your meals without any guilt because not only is it low in calories, it has minute quantities of fat too, making it fit for any weight loss plan. a half cup portion of cooked lentils will give you about 115 calories and that’s more than enough to keep you full and prevent you from eating anything extra. half a cup of lentils cooked in water will only have 0.5 grams of fat, making it a great low-fat option. proteins lentils are a great vegetarian protein source. a half cup serving of cooked lentils in water provides 9 grams of protein, helping you build lean muscle mass. however, lentils aren’t a complete protein source so be sure to team them up with quinoa, beans, brown rice or black eyed peas in your diet plan. fiber including plenty of foods rich in fiber is perhaps one of the healthiest methods of losing weight fast. lentils take a while to chew and consume, allowing your body to register that you have eaten enough and do not require further nutrition. fiber also remains in the gut for a while, preventing you from snacking after your meals. most people who consume lentils on a daily basis report feelings of satisfaction for hours after their meals. this is especially true for people living in countries such as india and pakistan where lentils (or daal) is a staple in their diet. a half cup serving of boiled lentils will give you 8 grams of fiber, contributing to your recommended daily intake of 21 to 38 grams of fiber. blood sugar boiled lentils have a low glycemic index, which means they do not increase your blood sugar or insulin levels dramatically. canned lentils have a slightly higher glycemic index because of the amount of processing involved but they are still healthy to eat, if fresh lentils are not available. since lentils are high in fiber, they help slow down the digestion of your meal, keeping your blood sugar levels more stable. furthermore, fiber is not digested in the human body, which means it simply contributes to the mass of the food without offering any added calories.

Jun 14,2019 0
Ways to Fit More Steps into Your Day
Ways to fit more steps into your day!

The simplest way to reach your fitness goals is to increase your daily step count. it’s a great way to get you moving more often to spark up or resume an exercise habit. even if you have been exercising routinely for years, it may not be enough to combat the ill effects of hours of sitting. that’s why adding more steps to your day is not only beneficial for your waistline but also for your overall health – lowering the risk of high blood pressure, heart disease, diabetes, etc. yes, we know that walking is not a major calorie burner, (only 100 calories per mile) but working on mileage can really help in making a big difference in your weight control. a research conducted at harvard health watch (2009) highlighted that individuals who walked regularly gained significantly less weight than those who didn’t. you must have heard that every individual should walk at least 10,000 steps a day, but this is not applicable to everyone as everybody’s daily activity level is different. uk’s national health service highlighted that an average british adult walks between 3,000–4,000 steps a day. suddenly jumping from 3,000–4,000 steps to 10,000 could be overwhelming for both your body and schedule. today we have got some simple tips, which will help you in breaking down your goals in smaller and more manageable ones. follow these tips and aim to add about 500 steps a day, which will eventually lead your way up to 10,000 daily steps! a) walk reminders there’s no need to fit in all you steps in a single go. to gain more benefits and squeeze in more steps it is better that you spread them out throughout the day. if you often get stuck in work, try setting a reminder for every hour, and spend 10-15 minutes walking. if you’re able to repeat this five times a day, you may reach your 10,000 step goal before you leave work! b) walking buddy a good idea to spend some time with you family and also squeeze in some steps would be to go for a post dinner stroll with your family. also, you can spend some time with your friends in the morning by going for a power walk with them. sharing your steps with someone else is a great way to stay accountable and stick to your daily goal of walking more. c) opt for indoor walking it becomes difficult to fit it the extra steps, in case you get free for walking only at odd hours. the great news is there are plenty of indoor walking dvds. these dvds allows you to mix and match your miles to create your own personal walking plan every day. this is a simple yet great trick to have more daily steps. d) walk while you talk make a simple rule – every time you talk on you phone, you will walk. whether you are in your office or at home, simply pace around your location. turning every phone conversation into a walking one can increase your daily step count almost effortlessly. e) say no to convenience you must have heard about taking the stairs instead of elevators or parking far away from stores while you go shopping, but the concern is how often often do we actually do it? sure, it’s more convenient to use the closer parking spot and to take the elevator, but don’t forget that just a little more effort into your routine will actually help you in reaching your daily step goals.

May 30,2019 0
Why am I Hungry After I Wake Up_1
Why am i hungry after i wake up?

Your appetite is regulated by a plethora of complex interactions, which include hormonal, neurological, psychological and mechanical signals. modern research has shed light on the fact that one major factor that contributes to increased appetite is meal timing. having late night meals or snacks can contribute to physiological changes that may increase your hunger when you wake up. 1. more on nocturnal eating most of us are likely to snack on something rich in carbs or sugar in the night – this is our appetite-inducing hormones acting up. this increases insulin levels in the blood, causing glucose to be rushed into cells. the process continues while you slumber. since your blood sugar levels are continually dropping, the body stimulates the release of regulatory hormones that counter this effect, thereby, stimulating the appetite center of your central nervous system. while some people may wake up in the middle of the night for a quick snack, others wake up ravenously hungry. 2. lack of sleep lack of sleep is associated with higher levels of the appetite-stimulating hormone, ghrelin. what’s worse is that if you don’t get enough sleep, you’re most likely going to turn towards high-calorie or high-carb foods as your body searches for quick sources of energy. this may explain why people prone to obesity are likely those not getting enough sleep. 3. you’re probably just really thirsty start your day with a tall glass of water – you’ve probably heard this several times before but it works wonders. just mild dehydration can make you feel fatigued and sluggish, which can push your body to look for sources of fuel (you guessed it, more carbs!). experts suggest drinking a tall glass of water before giving into your cravings – chances are you’ll do a much better job at keeping yourself away from the cookie jar. 4. pms most of us instinctively know this is true and there’s sufficient evidence to back this up as well. when you’re in the pre-menstrual phase, your body is producing more progesterone, which boosts appetite and the unpleasant feelings you may have with your body in general. it creates that emotional mess that we all are so aware of. 5. you’re bored dopamine is a chemical messenger that’s part of the reward center of your brain. it gives us those good feelings when we consume something delicious and sometimes potentially unhealthy. when you don’t have anything fun and exciting going on in your life, the brain may look for ways to trigger such feelings by making you eat more sugar. if this sounds familiar, look for alternate ways to enjoy your time, such as going out for a jog, reading a good book, listening to music, yoga or just smelling the roses.

May 20,2019 0
The 3 Best & Most Hardcore Exercises for a Bootiful Butt
The 3 best & most hardcore exercises for a bootiful butt!

Many people choose to enhance their features, such as their breasts and butt through cosmetic surgery. however, unlike your breasts, your butt is a muscle and you can enhance it with exercise alone and save thousands of dollars you may have decided to spend on surgery. although you cannot make your butt significantly larger with exercise, you can make it rounder and perkier and seriously lift it up with lower body exercises, the following being our favorite ones: 1. squats squats performed as a bodyweight exercise or with dumbbells or barbells, work your entire lower body, including your glutes, quads and hamstrings. with every squat you make, try to go deeper – the deeper, the better. ensure that you are involving your butt as much as possible without arching your lower back. your lower back and spine should be straight and slightly bent forward. in order to perform a squat, stand shoulder-width apart with toes turned outward slightly. engage your core, push your chest up and your hips back, bend your knees and squat low until your thighs are parallel or almost parallel to the ground. practice hard and try to make it to a perfect squat. perform as many repetitions as possible. if you’re a beginner, start with 10 and works work towards 20. squat pulses are also an excellent way to really make your butt and thighs burn. while performing your normal squats, try pulsing and by pulsing we mean going half-way up each time you squat. do this at a fast-enough past and you’ll begin to feel some good exercise pain. if you’re able to do 20 squats easily, try doing 10 normal squats, 10 pulses and then 10 normal squats again. 2. lunges lunges are amazing when it comes to perking up your butt. when performed with a pair of dumbbells or a barbell, lunges can create a very grueling workout that actually works much faster than normal, weight-less workouts. to perform a lunge, stand on a flat surface or a platform that is 4 to 6 inches above the ground with your feet together. step your right foot back off the platform keeping your torso upright and bend your legs in lunging posture. for the leg on the platform, make sure the thigh is parallel to the ground and for the leg on the floor, the thigh should be perpendicular to the ground and the lower leg should be parallel to the ground. engage your core and bring your rear leg back on the platform. alternate legs and perform at least 12 repetitions per leg. 3. kettlebell swings this is a potent exercise that lifts your butt and seriously enhances your hamstrings and lower back strength. if you don’t have kettlebell available at home, you can perform this exercise with a dumbbell or a reasonably heavy object such as a bag full of sand. to perform this exercise, stand shoulder-width apart, holding the weight in front of your thighs. slightly bend your knees while keeping your core engaged and bring the weight between your knees. push your hip forward and drive the kettlebell or dumbbell up to shoulder-level with your arms straight. bring the weight back down and perform this exercise again. avoid arching your back as this may cause an injury. perform about 10 to 20 reps, depending on the weight you choose and the level of intensity you can handle.

May 17,2019 0
The Skin Benefits of Working Out
The skin benefits of working out!

We know what you’re thinking – is there anything exercise can’t do? there are plenty of reasons to work out from fitting into your old jeans to staying healthy. regardless of what your goals are, we all can agree that the results you get from working out are almost always obvious – this includes exercise’s impact on your skin too. 1. goodbye acne! working out regularly boosts blood circulation, which increases blood and hence, nutrient and oxygen flow beneath the skin. in addition, increased blood circulation also elevates the skin’s ability to draw out toxins from the body, including those that clog your pores. having a great sweat sesh pulls out the toxins, dirt and sebum from the pores, making your skin look clearer. however, working out isn’t enough. you need to maintain a water, antioxidant and mineral-rich diet and make sure cleanse your skin properly, especially after working out to remove all that gunk. pay special attention to acne-prone areas of your skin. exercising can flush toxins from your skin but they’ll still remain on your skin if you don’t wash them off. if you’re using a prescription acne treatment, be sure to ask your doctor if it is safe to reapply the product after an afternoon or evening workout shower. another noteworthy benefit of working out that benefits the skin is the fact that exercise helps reduce stress. exercise boosts endorphin release in the body and reduces cortisol, thereby countering one of the most common the effects of stress i.e. acne. 2. delay wrinkle formation we aren’t going to lie to you and say that you can prevent wrinkles forever. wrinkles and fine lines are inevitable so it’s important that you learn to embrace them with age – however, you can slow their development by working out. as mentioned earlier, working out helps reduce cortisol levels in the body. too much cortisol leads to collagen breakdown which can increase sagging and wrinkles. exercise, on the other hand, supports collagen production and keeps the skin firm and elastic. 3. glowing skin increased oxygen flow also allows the skin to glow. in fact, you and your friends will notice that your skin keeps glowing for hours after your workout too. your skin is being constantly nourished by blood vessels under the skin and this increases with a boost in blood supply from your workouts. when you exercise, your blood vessels dilate to release heat from the body, giving the skin a glowing, healthy appearance.

May 16,2019 0
Habits That are Messing with your Metabolism
Habits that are messing with your metabolism

Even if you feel you’re leading a fit lifestyle with sufficient exercise and healthy eating, you may have some habits that are slowing down your metabolism and hence, your weight loss efforts. everyday habits, even those that are unrelated to weight loss, can take a toll on your weight loss efforts. keep reading to find out what’s wrecking your metabolism and what you can do about it… 1. your food isn’t spicy sprinkling on some hot sauce or adding freshly chopped chilies while cooking your meals is a surefire way to eat less – i.e. up to 30 percent less than when you eat a milder meal, according to one study. peppers contain the compound capsaicin, which helps in regulating your appetite-inducing hormones, thereby, significantly speeding up your metabolism. 2. you’re sitting too much not surprisingly, sitting at a desk or in front of the screen several hours a day is harmful for the health. in fact, scientists have gone as far as mentioning that too much sitting, which they refer to as “sitting disease” may have a similar impact to one’s health as smoking. studies show that even active men who meet exercise guidelines can have a 74 percent higher risk of metabolic syndrome if they sit for more than 3 hours a day. this metabolic slowdown happens because your muscles aren’t working hard at all while you sit. you’re burning less fat and you’re lowering your insulin sensitivity. 3. you aren’t lifting enough weights while fat is a stubborn piece of mass that refuses to budge or do much for your weight loss, your muscles are always at work, helping you burn calories throughout the day – even when you’re asleep. not weight training enough leads to low muscle mass and poor metabolism. to rev up your calorie burn, try incorporating at least two sessions of weight training a week. 4. not having enough protein if you want to build muscle, you have to consume enough protein as well. it takes more calories to digest protein than it does to digest carbohydrates or fats. additionally, since protein is slow-digesting, it keeps you fuller for longer and prevents you from overeating. some great sources of protein are lean cuts, poultry, low fat dairy, nuts and seeds, legumes and whey protein. 5. not staying hydrated you need water for a myriad of functions in your body, including your metabolism. dehydration slows down the body’s processes and makes you feel tired and dizzy. to combat fatigue and elevate your metabolism, focus on drinking at least 8 to 9 cups of water every day. keep a bottle with you at all times, including one in your car to make sure you’re hydrated all day long. if you dislike drinking plain water, try adding slices of fresh berries, ginger or oranges or throwing in some mint leaves to infuse the water with a better flavor. you can also focus on having 2-4 cups of green tea a day as this can supplement your water intake. studies show that regular consumption of green tea may increase your calorie burn to up to 20 percent per day.

May 06,2019 0
Can you tell if youre exercising enough
Can you tell if you’re exercising enough?

Although we believe that exercise in any form is amazing it’s important to understand that they are not equal. if you’re questioning whether you’re working out hard enough or if you’re not seeing significant results anymore, chances are you need to revamp your routine a bit. since all our bodies are different, it can be difficult to set hard and fast rules on what exercise and how much exercise works best for each of us. however, there are some telltale signs that indicate that you definitely are maximizing your workout routine – some of them include: 1. your heart rate some people make the mistake of relying on sweat being the only indicator to a tough workout. however, you may just be prone to sweating or you may be working out in a hot environment. a failsafe approach to determine whether you’re making the best out of your workout session is to check your heart rate. want significant results? make sure your heart is racing throughout your workout. whether you’re doing high intensity interval training or you’re on a cardio machine, aim for a heartbeat that fluctuates between 75 percent of your maximum when you start and build to 100 percent as you progress. you can roughly determine your maximum heart rate by subtracting your age from 220. the easiest way to track your heart rate is by using a heart rate monitor. however, if you don’t have one you can stop midway and check your pulse the old fashioned way. if you’re too comfortable or if your heart rate isn’t significantly high while working out, chances are you need to boost your intensity. 2. your workout intensity after sticking to a workout plan for a certain period, it is normal to become comfortable with the workout. you don’t feel as sore or tired while doing it. if this sounds a lot like your current routine, it’s time to up your intensity. if you’re weight training, add more. if your workouts require lighter weights (for safety and more movement), increase the number of repetitions by 10 or more. for cardio, you should move faster and incorporate interval training. the more effort you put into a workout, the faster the results. 3. physical changes this doesn’t mean that you should give up after a week of trying a new routine. think about how long it took you to take your body to the level you’re at now. if you’ve been eating healthy and working out regularly for a few months and do not see any results, consider reevaluating your routine. you don’t have to jump into a super intense routine if you’re still just a few months new to working out but you still need to progress gradually.

Apr 30,2019 0
5 Ways to Boost your Energy Without Coffee
5 ways to boost your energy without coffee

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 people being 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 tea if 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 smoothie making 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 exercises inhaling 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 water dehydration 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.

Apr 26,2019 0
How to Burn the Most Fat on the Elliptical
How to burn the most fat on the elliptical?

Elliptical machine is a great way to workout your arms and legs and is also of great help when it comes to weight loss, especially if you’re easing into a regular workout routine for the first time. the simplest way is to hop on and log some minutes of cardio, while a more strategic is to get more out of your training sessions by following these trainer-approved tips. check them out now – 1. go for inclines when working out on an elliptical don’t focus on speed rather lay more stress on incline levels. it is advised to keep you speed steady but take up your resistance levels so that your body is required to work harder and in lieu to this more calories are burnt. the best way will be to begin with 3-5 minutes warm up with no incline and a steady speed and then bring the incline up between 10-15 and try to sustain rpms somewhere between 110-120. bring it back to start up level for a minute and a half and then again go for an incline. do this 4-5 times for an effective elliptical workout session. 2. don’t be afraid of intervals the most effective way to burn calories on an elliptical machine is by focusing on interval training. though it will be more challenging but at the same time it will help you to finish your workout session quickly. here’s a sample routine for a quick interval training on an elliptical machine – 1st session – start with a warm up session. move your arms and legs on the machine at a resistance level at a moderate and steady pace, aiming to keep your heart rate at about 50- 60% of your max limits. 2nd session – set up your incline levels between 10-15 and try to sprint on the machine for 40-45 seconds. 3rd session – bring your speed back down to that steady warm-up tempo for one minute. repeat that for a total of eight times. 3. try to workout all your muscles elliptical is an excellent low impact workout machine that places low pressure on your joints. this means you’re prone to knee, hip, or back pain while running, you might want to opt for an elliptical routine the next time you hit the gym. along with this when you are working on this machine you are working on both legs and arm which helps in activating more muscle groups that ultimately improves circulation by recruiting increased blood flow to both upper and lower extremities. so when you try to make elliptical machine a part of your workout it will increase the amount of calories you burn and create an excellent strengthening routine for your abs, back, and core. 4. stepping out of your comfort zone is the key if you are new to workout you don’t have to dive right into an intense workout sessions. just try to raise your resistance gradually to step of your comfort zone. any new shock to the body will help you get more out of your workout. whatever workout you choose, don’t forget to push yourself through it. whether that’s by playing with your resistance or speed, the more muscle groups you engage, the more calories you will burn.

Mar 02,2019 0