Running Your First 5K Race
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You’ve been going to the gym for months. You’ve finally braved the treadmill and built up some endurance. The person that’s been running next to you has told you at the water fountain that they’re training for their sixth 5k run. You go home and Google how far 5k actually is. Three miles! Three miles doesn’t sound too hard. You’ve been running/walking up to a mile for the past month.You start doing your research and find a couple of programs that say they can get you to your first 5k in a matter of weeks. You feel pumped and confident in your ability to complete this run. So, you sign up for your first 5k and tell yourself you’ll be a champion is six short weeks. How hard is it to actually run a 5k race, and how do you train for one?Getting Started: How to Train for Your First 5k?Make a plan and actually sign up for a race. If you’ve devoted your money to something you’re more likely to devote your time as well. The difference between training and working out is that with training, every workout is purposeful and brings you closer to completing your goal. Training takes time and dedication. You won’t be fast at first. You probably won’t even be able to run that long. Don’t let that detour you from completing this task you’ve set out to do. Champions aren’t born overnight.Review your schedule and find time wherever you can and set it aside specifically for training. Before or after work if a great time for a workout, or bring extra clothes and start training midday. Running gets your metabolism pumping and gives you a boost of energy. It’s best not to run or exercise right before bed. Remember to stretch before running, especially if you’re a beginner. You can cause muscle cramps or shin splints if you don’t prep your body.Start off with sprints of running during your walking routine, slowly building up your pace to a “run-walk,” eventually running 30 minutes altogether. This allows your mind, body, and spirit to all get on the same page. Focus more on going farther and not necessarily harder. Increase your distance before you increase your speed. Don’t run more than three days per week and alternate run days with rest days. This allows you to recover, adapt, and enjoy running.Take Time to Recover and Train ComfortablyThe key to completing a 5k run is to listen to your body. Did you know that the body actually grows stronger when it’s resting? This is why alternating between run days and rest days is so important. It allows your body to be stimulated by the exercise and then recover during your rest days. Many beginners make the newbie mistake of over-training and running too much too soon, causing energy like leg splints to arise. If you listen to your body, you can prevent not only body aches and fatigue but mental and physical fatigue as well.Another good way to train comfortably is by taking the “talk test.” If you’re running at a comfortable pace you should be able to talk through running. If you’re gasping for air, however, that means you’re at a pace that you are not ready for. Adjust your pace accordingly, and when you can talk through running, you know you’re exactly where you need to be.When you run too fast, for too long and too quickly, it can destroy your mental confidence when your body doesn’t respond the way you had planned. Simply put, the fun factor drops, you start to count the seconds until you’re finished, and your risk of injury goes up. Once your heart is out of it, it can be hard to keep your head in the game. The secret to finishing your 5k training is knowing you can run a little further each day, bringing you closer to completing your goal and being a champion in your own right!Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

Healthy Couscous Salad Recipe
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Check out this easy couscous salad recipe which is simple to make and doesn’t take more than 10 mins to be ready. Can you believe that there is no cooking required for this recipe? The salad is packed with crunchy vegetables like cucumber & red pepper. This dish is quick to assemble and is perfect option to take to work or enjoying as a versatile side dish. This delicious salad can be stored in an airtight container in the refrigerator for up to 2 days.IngredientsCouscous 100 GmsVegetable Stock 200 MlSpring Onion 2 PiecesRed Pepper 1Cucumber 1/2Feta Cheese 50 GmsPesto 2 TbspToasted Pine Nuts 2 TbspMethod1. Dip couscous into a large bowl, pour over the stock.2. Cover, then leave for 10 mins, until fluffy and all the stock has been absorbed.3. Meanwhile, slice the onions and pepper and dice the cucumber.4. Add these to the couscous, fork through pesto, crumble in feta, then sprinkle over pine nuts to serve.Nutritional InfoServes 4Calories 384Kcal, Total Fat 16.2g, Carbs 53.1g, Sugars 5.6g, Fiber 5.9g, Protein 12.4g, Sodium 519.8mg, Potassium 207mgDownload “Mevo – Weight Loss & Fitness” app now to get many more healthy recipes!...

Smart tips for Staying Healthy on a Budget Mevolife
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In an ideal world, we would all be fit and stay healthy without having to try, but in reality, staying healthy in today’s busy world is no easy task, especially if you need to stick to a budget. But worry not, for we know you are busy and have compiled a list of things that won’t drain your energy or break the bank.Here are two easy steps to follow if you are concerned about your health but too busy to devote much time or money:Eating healthy is a big part of staying healthy.Now, we know that many people think eating healthy on a budget means living on lettuce salad without dressing, but it really doesn’t have to be that boring… at least not all the time.The point is to focus on getting more protein, as these are what many people are missing from their budget diet. Some of our suggestions for affordable protein items include frozen chicken breast, tuna cans, plain yogurt, milk and eggs.Not all proteins are equal in quality, but animal protein tends to deliver all the amino acid we need. Incorporating more protein into your diet can really change the way you feel and look, as you will feel more energetic and will gain muscles more easily. Some other benefits of protein include lowered risk of premature death, lowered risk of cardiovascular disease and stroke, and lowered risk of cancer.As an added bonus, your hair and nails would look great too. The recommended daily amount for adults is 46 grams per day for women and 56 grams for men.Additionally, reducing the intake of red meat greatly reduces the chances of having heart disease and diabetes.Physical activity is free.Research shows getting more physical activity not only helps you stay fit and look great, but also helps in preventing at lease six disease, such as heart disease, high blood pressure, obesity, diabetes, osteoporosis, and mental disorders like depression.However, to reap benefits from physical activity, at least 30 minutes of constant activity is recommended. These activities don’t have to be anything extensive, but activities such as jogging, fast walking, and swimming are all excellent examples of physical activities.If you are not an exercise kind of person, physical activities could be made more enjoyable when you join a group of other people or find some activity that you actually enjoy doing. Many people make hobbies out of activities such as dancing, biking, swimming and hiking, or even rock climbing. Be sure to talk to your doctor before you getting started, especially if you have medical conditions.Sticking to these plans might mean less weekly visits to Burger King and more gruesome exercise for some people, but as the old adage goes, there are few things in life that matter more than one’s own health, and it’s always a good idea to maintain health before it starts deteriorating. Furthermore, if you drink alcohol or smoke, it helps to lessen the amount you drink or smoke if staying healthy is your priority.Log whatever you eat in our amazing Weight Loss & Fitness app – MEVO available on –Google Play store  /   iOS Appstore...

healthy lime
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Today I have got a Quinoa Bowl for you. A bowl full of proteins & flavours. This Lime Coconut Quinoa is easily made with just a few simple ingredients and makes the perfect healthy breakfast & dinner option. Throw in some grilled chicken, fish or veggies and get yourself a bowl of yumminess. It can even be served as a side dish to any meal!The best thing about this quinoa is that there is so much texture & flavour in every bite that no dressing or sauce is required. Simply add in protein or veggies of choice and you are good to go. Oh you even could just throw in some avocados because…why not?Another good thing about this dish is that it is really easy to make. Also, remember while making quinoa try to replace the regular water with chicken or vegetable broth, this would really add so much more flavor to your dish. So using coconut milk in this recipe definitely gives it a level up. I just feel that you all need this flavoursome LIME COCONUT QUINOA in your life ASAP.Ingredients1 cup quinoa1 (13.5 oz) can coconut milk2 Tsp. honey¼ cup cilantro, choppedJuice of 1 limeMethod1. Rinse and soak quinoa for about 10 minutes in warm water.2. In a medium saucepan, whisk together coconut milk and honey then add in rinsed quinoa. Bring to a boil, then cover and reduce heat to a simmer, cooking for about 15 to 20 minutes or until all liquid is absorbed. Turn heat off and allow quinoa to sit for 5 minutes before fluffing with a fork.3. Once quinoa is cooked, mix in cilantro and lime juice until combined, serve and enjoy!Nutritional InfoServes 4Calories 240 Kcal, Fat 7.5g, Carbs 39g, Protein 9.6gGet more of such delectable Quinoa recipe in the Mevo app,Log whatever you eat in our amazing Best Workout, Fitness, Exercise, Health, Diet & Weight Loss AppMEVO available on –    Google Playstore   /    iOS Appstore...

fatigue and stress
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Just the word ‘stress’ alone can make you feel stressed out. If you’re trying to lose weight, stress is the last thing you need. Not only is it harder to stay away from sugary and fatty foods when you’re stressed, research actually shows that it is harder to lose weight when you’re stressed out. Fatigue is a feeling of tiredness.Symptoms and Causes of Stress and FatigueFatigue is a feeling of exhaustion, lethargy, tiredness which is distinct from stress and weakness. Unlike weakness, stress, fatigue can be alleviated by periods of rest. Fatigue can have both physical and mental state of being tired and weak. Physical and mental fatigue are different, the two can exist together – if a person is physically exhausted for long time, they will also be mentally tired.Did you know that stress is related to 7 of the 10 most deadly diseases in the United States? Think heart disease, cancer and diabetes. Of course, we have lots of stress factors in our daily lives, like work, the economy, money and family problems.Stress is unhealthy, let that be clear. In addition to all of these psychological factors that can cause stress, you might have physical things that cause stress without you even knowing. For example, poor sleep is a major stressor on your body yet most people report not getting enough sleep – they don’t think it’s that important or just don’t know how much of an impact sleep can have on your well-being.In addition to mental and physical stressors, sensitivity to certain foods, blood sugar dysregulation, not getting enough water and poor air quality can all cause stress.How your body responds to stress?Cortisol, the so-called stress hormone, is released when your body receives a stressor and acts almost like a type of adrenalin. If you’ve heard of stress-hormone before, you probably know that it is bad for fat loss. Cortisol is a diurnal hormone, which means your levels of cortisol should peak in the morning (to help give you energy for the day) and slowly drop down as the day progresses so you can fall asleep at night and recharge for the next day. Basically, cortisol is the hormone of energy and being alert.In a normal stress hormone cycle, cortisol will help burn fat as the day progresses. But if your cortisol cycle is not in balance, it will actually help to make cells less responsive and the fat won’t be burned as easily. If you’re in the department of people that ‘need’ coffee in the morning to wake up, there’s a big chance your cortisol levels are not as they should be.Cortisol and fat lossAs mentioned above, cortisol makes cells less responsive, which can make it harder to lose weight. The second way coritsol can make it harder to lose weight is by increasing inflammation. Different types of fat in your body react differently. Your body will store more visceral fat (the type of fat you can grab) and it will be harder to lose weight. Visceral fat releases the same inflammatory signals as stress hormone does. In short: stress signals increase the likelihood of storing more fat.Stress & Fatigue TreatmentFatigue include inflammation, chronic pain, hormonal changes, anemia, poor sleep, depression and stress. If you’re very stressed out and have trouble losing weight, even after trying time after time, your cortisol levels might be the culprid. It can be beneficial to skip the coffee in the morning, exercise regularly and get enough sleep. As well as spending time away from work and other stressors to make sure your stress levels aren’t through the roof.Stay away from STRESS & download Mevo – Weight loss & Fitness App for more such tips which shall be really helpful for you to stay healthy & lose weight faster!App is available both an Android & iOS...

lemon_1
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FEELING BLOATED? Have an upcoming special occasion but your waistline is creating problems with that bloated up tummy? I have found a fix to such a situation. Its called A DETOX WATER. If you want to get your body back on the healthy track, this INFUSED WATER RECIPE is your ticket to success. It helps to flush out the bloat from your body and clear out the toxins as well. Although our bodies are well equipped to DETOX NATURALLY, but such INFUSED/DETOX DRINKS can certainly help a lot in assisting in this procedure. This refreshing detox drink is packed with some great nutrients that are essentially helpful when you want to feel and look your best. It helps your body FEEL LIGHTER. The ingredients like pineapple, gives it a sweet punch that helps you satiate those SWEET CRAVINGS too. Make a huge jar of this one, slurp it while enjoying the flavors and WASH DOWN THOSE CALORIES.Ingredients2 cups pineapple, fresh or frozen, cubed, (outer rind removed, if fresh)8 cups water (64oz)1 lemon, sliced (rinds removed for overnight infusion)2 teaspoons fresh ginger root, peeled then chopped or shavedMethod1. Muddle the pineapple in a large pitcher. Add remaining ingredients and let sit for a few hours or overnight in the refrigerator.2. If leaving overnight, remove rinds of lemons to avoid bitter taste. When ready to drink strain to remove the ginger, pineapple and leave the lemons in the water.Nutritional InfoServes 8 cupsNutritional value per serve: Calories 13kcal, Fat 0g, Carbs 4g, Protein 0gLooking for more options of healthy recipes? Download Mevo – Weight Loss & Fitness app which is available both on Android & iOS....

best exercise
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Summer is already upon us, so time is ticking. If you want to get a flat belly fast, and without having to spend hundreds of dollars on the gym keep reading!What you need to know beforehandThe abdomen (which is less formally called belly, stomach, or tummy) is the part of the body between the chest and the pelvis. The abdominal muscles help you in the process of breathing, provide flexibility and movement, and also protect your inner organs for outside forces. In the front of your abdomen, there is a major muscle called the rectus abdomis, also known as the “abs”, it is a paired muscle running vertically on each side of the anterior wall of your abdomen. It’s important to understand how these muscles work and where they are located because the Routines exercises and food  we’re going to explain will make more sense then.CrunchesThis exercise is beneficial for your upper abdomen. Lay on the floor and hold your hands by your ears rather than behind your head to prevent a neck strain, and to prevent that you automatically try to pull yourself up. Bend your knees with your feet on the floor. Then lift your shoulders and upper back up and away from the floor with your face pointing toward the ceiling, while trying to keep your chin straight. Exhale as you come up as far as you can, hold for a second, then inhale as you return to the starting position. Do not touch the floor with your back. Repeat this exercise for 15-25 times a day.Leg dropLie on the floor while your legs are over your hips at a 90-degree angle. slowly lower your legs as low as you can without touching the floor, but make sure not to lift your lower back. Then raise your legs to the starting position. Repeat this exercise for 10 times a day.Pike and extendLie on the floor with your legs extended over your hips. Then crunch up so your hands reach towards your feet. Keep the plans straight forward. Then bring your arms back overhead while at the same time you lower your left leg towards the floor. Then crunch up again while your hands reach both your toes, but this time when you bring your arms back overhead, lower your right leg towards the floor. Repeat this exercise for 20 times a day, alternate sides.Front Bridge exerciseLie on the floor with your legs extended over your hips, just like when you do the pike and extend exercise. Then crunch up so your hands reach towards your feet. Then bring your arms back overhead while at the same time you lower your left leg towards the floor. Then crunch up again while your hands reach both your toes, but this time when you bring your arms back overhead, lower your right leg towards the floor. Repeat  this exercise for 20 times a day.Hip liftsLie on the floor with your legs extended over your hips just like previously explained. Then crunch up so your hands reach towards your feet. Then bring your arms back overhead while at the same time you lower your left leg towards the floor, keeping the leg straight. Then crunch up again while your hands reach both your toes, but this time when you bring your arms back overhead, lower your right leg towards the floor. Repeat this exercise for 20 times a day, alternating sides.Crunch Chop And Crunch Chop TwistLie on the floor while your legs are over your hips at a 90-degree angle and your arms are overhead. Take a deep breath, and when you exhale, lift your head and shoulders off the floor, and as you crunch up, open your legs so your arms go between your legs. Repeat these pulses for 1 minute every day.Side PlankLie on your right side while your legs are extended and your feet and hips resting on the floor on top of each other. We recommend that you do this exercise on a mat, as your hip bones can start hurting. Your right elbow should be directly under your shoulder. Then contract your core muscles and lift your hips and knees off the floor. Hold for as long as you can and then return to the starting position. Then do the other side and repeat for 30 seconds.Get more of such amazing workout plans which can be easily done at home in the Mevo app.Download Android App or iPhone App now!...

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Summer is at its utmost peak and most people have switched to more & more intake of liquids on daily basis. Not only do liquids quench your thirst, but also keep you full for longer duration which ultimately helps in curbing your hunger. Since most part of your dietary intake is drinks, it is important to choose those liquid options, which are full of nutrition and minerals and are not loaded with sugars. If you choose the drinks keeping their nutrition in mind, this technique of liquid diet can actually help you in losing weight. Today we have got some good choices for people who are looking forward to switch to liquid diets.Best Food For summer season –1. Cold SoupsBlend cucumber, yogurt, lemon juice,garlic, parsley, and 2 tsp olive oil. Add salt & white pepper, cover and refrigerate overnight. You can make various other cold soup recipes as well.2. ButtermilkButtermilk is made by swirling the milk’s cream to butter. The liquid residue left out is known as buttermilk. Chilled buttermilk is very refreshing as well as is a very good source of protein and various other micronutrients.3. Lemon WaterLemon juice is a very refreshing drink and is an boon for people aiming for weight loss. Add lemon juice, water, ice and mint leaves together and drink it.4. Coconut WaterFresh coconut water packs wide range of micronutrients like potassium, manganese, magnesium, folate, calcium and selenium. It is a very tasty and healthy option to curb thirst as well as remain hydrated.5. Fresh JuicesDifferent combinations can be tried out to make fresh fruit and vegetable juices like Carrot- Pomegranate, Cucumber- Orange, Beetroot- Pineapple, Cucumber- Grapefuit, Tomato- Orange & more. Further lemon juice, mint and black salt can be added to the juice to enrich its flavors.6. Detox WatersDetox waters are great for people thinking to switch to liquid diets. These can be easily prepared at home. Soak lemon wedges, mint leaves, ginger pieces overnight, strain and consume in the morning. Soak strawberries, mint leaves, lemon wedges overnight, strain and consume in the morning. Soak half cucumber, apple, cinnamon stick and lemon wedges in water overnight, strain and consume in the morning.7. Iced TeaThough there are ready made iced teas available but it can be prepared at home also. Boil water and sugar just like normal tea, add tea at last after putting the gas off. Leave for 15–20 min and allow it to cool. Strain and blend with a little more water, lemon juice and some more sugar and a lot of ice cubes in a mixer. Serve chilled after garnishing with lemon and mint.8. Cold CoffeeCold coffee is also a great option for those who are planning to switch to liquid diets. Prepare a glass of cold coffee by by adding milk, sugar/stevia, coffee and ice cubes together. Try to avoid adding any type of ice creams/ essence or sweeteners.9. BrothsPlain broth is also a good option to include in your liquid diet plan. Broth is more flavorful than many other clear liquid foods, so it helps add variety to the diet. To make the broth follow these steps – Place all your favorite vegetables and 1 gallon water in a large pot. Bring to a boil over high heat. Reduce to a simmer and cook 2 hours, then strain and discard solids. Strain once more through a fine mesh sieve. Cool and refrigerate for up to 3 days. Stir before serving.Try out these easy liquid diet options which are great to beat off the summers. Mevolife has this unique JUICE MAKER feature where in you can pick up your favorite ingredients blend them into a juice or smoothie and directly log into the diary. Download the app now to check it out –iOS App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Google Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

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

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

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

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If your biggest challenge so far is lifting yourself off your bed, you’re not alone. Most of us have programmed our minds to come up with a series of excuses to skip a workout or a healthy meal. To help even the laziest women out there, we’ve come up with a list of expert-approved tips and tricks that anyone can follow in their everyday lives.1. WORKOUT LESS - BUT EAT RIGHTIt’s simpler than it sounds. Instead of spending hours on the treadmill, you can try cutting down your empty calories, such as those from sodas, candy and junk food and drop your pounds dramatically. Opt for healthy, clean foods such as lean protein, healthy fats, whole grains and fruits and veggies as they are packed with nutrients and come with very little calories. In addition, they’re also packed with protein and fiber that will help fill you up and prevent you from overeating.As for your gym session, cut it down to 30 minutes and if you want to take your health and weight loss to the next level, we recommend HIIT. 2. MAXIMIZE YOUR WORKOUTSPerforming short bursts of intense exercises is a great way of getting a 50 minute workout in 10 minutes. Push yourself above and beyond your limits and chances are you’ll be able to go back home to your bed within a fraction of your regular gym time. 3. FREEZE YOUR PRODUCEGoing to the supermarket and recalling what you need, only to find them rotting at the back of your fridge later is a huge chore. A solution for this is to purchase a week’s worth of produce on a Sunday and freeze them in portions. This will prevent your fruits and veggies from going bad and will preserve their freshness and nutrients. They also become easily accessible for smoothies, stir fries and soups. 4. DRINK MORE WATERThis is an old grandma’s tale but we can’t stress enough on how important this is. Not only because water keeps you hydrated and sustains all of your bodily mechanisms, but it also keeps you full, boosts your metabolism and increases fat burn. Hydration is key to boosting workout performance, keeping your mood light and lifted and your skin supple and glowing. 5. SLEEP WELLNot getting around 7 hours of shut eye produces higher levels of cortisol – a stress hormone that stunts your energy levels, productivity and fat breakdown. To combat sleep deprivation, be sure to shut down all electronics an hour before you sleep and practice a healthy sleep routine. 6. TAKE YOUR MULTIVITAMINSTaking your multivitamins every day is crucial to maintain a healthy nutrient intake every day. Multivitamins make sure that you are able to take in all the nutrients you may have missed or have not taken enough of. This prevents any nutrient-deficiency related issues, including sleep problems, mood swings and weight gain. ...

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