Cardio Boot Camp – Miraculous Changes Can Happen To Your Body Rapidly

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May 252010
 

Have you ever marveled at the changes a young man or women makes to their bodies after a few weeks in a military boot camp? They go into the military out of shape, sometimes many pounds overweight. They come out of boot camp lean, strong, transformed completely. You can accomplish the same changes in your own body by following the plan of a cardio boot camp.

What exactly is a cardio boot camp? You are going to use the same intensive types of training the military subjects their recruits to. You are going to use push-ups, sit-ups, rope climbing, double time marching, running and a wide variety of other exercises to reshape your body and life. One of the things you are missing is the drill Sargent yelling in your ear, driving every move. You are going to need to become your own drill Sargent, and demand more from yourself than you thought possible.

What kind of workout could you start out with? A common warm-up for recruits is to start off with 30 push-ups, followed quickly by 50 sit-ups, then jump up and do 50 jumping jacks. You are now starting to get warmed up, so take off and run two miles. This is not a sprint, think of it as a jog or double time march. You want it to be fast enough to make you breathe hard, but not where you cannot talk. When you get back home, base camp, it is time for another round of push-ups, sit-ups, and jumping jacks. This is just a good starter idea for your own personal boot camp.

In a real boot camp you would have additional marches throughout the day, weight training, and possibly a second round of exercise in the evening. If you really want to transform your body quickly, add additional walking into your daily routine. Do not look for the closest parking spots, park at the far corners of parking lots and enjoy a brisk walk into the office, mall, or grocery store. If you are really ambitious you can follow this routine twice a day, but watch your body closely. It is possible to over train. If you feel yourself not recovering between workouts, or not feeling energetic during the day, drop back to one workout a day.

One thing which would probably shock you in boot camps is how much food these young men and women eat. They are ravenous. They need lots of food to power the physical demands. If you are working at your maximum capability you will need plenty of nutrition, too. Do not try to go on a starvation diet while following this program. By restricting calories just slightly you can lose fat very quickly.

The plan laid out earlier is a very abbreviated program, and it would be wise to consult with a full guide or a trainer to create a complete cardio boot camp exercise program. The amazing thing about following a boot camp regimen is the amazing speed in changing your total body. It is an amazing way to exercise.

Best Exercise For Love Handles

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May 252010
 

Do you have those wonderful little rolls on your side? The name love handles sounds so cute, but describes something we all want to get rid of quickly. The best exercise for love handles is answer you probably do not want to face. Are you ready?

Love handles, as you probably already know, are fat. They are excess fat which has accumulated in an area of your body you find very annoying and unattractive. The best exercise for love handles is not a spot exercise. It is not some magical cream, or vibrating belt. The best exercise is an aerobic-cardio workout to burn off the fat.

Have you been watching television and keep seeing advertisements trying to convince you their diet supplement, exercise machine, or video is going to get rid of love handles? The simple truth is unless you lose fat you will not get rid of the love handles. Now the secret is out, let us get down to the business of eliminating those love handles.

If you want to get rid of love handles quickly, make the decision to take a three direction approach. The first part of the program is to cut your calories a little bit. Do not worry about going on a killer diet, just cut back a little. If you have been maintaining a steady weight a little reduction will get you started losing weight slowly.

The second part of your program is to add some cardio exercise to your life. You can make the choice whether it is going to be fast walking, an exercise bike, an aerobics class, or maybe even a kick boxing aerobics course. Any program which brings your heart rate up, and gets you perspiring will work. This is the best exercise for love handles. This is the step which is going to get the fat burning off your body, and the love handles disappearing.

The third part of the program is your accelerator for losing love handles. If you really want to make dramatic changes to your body appearance, add some strength training to your program. Whether it comes in the form of lifting weights, or using body weight exercises like sit-ups and push-ups, this step will create dramatic changes in your appearance. It will help you slowly add lean muscle and burn more fat. Your body will become tighter, leaner, and firm. If you are going to exercise 6 days per week, rotate 3 days of cardio workouts and 3 days of strength training.

When you combine those three ingredients into your recipe to change your body the results are amazing. You will quickly learn the best exercise for love handles is actually a combination of the proper diet and exercise routines. You will not only lose the love handles, but you will create a body you enjoy looking at in the mirror. Think how much confidence you will have with your new body. Go ahead, flaunt it a little, you will have earned it.

Best Cardio Machine – Get Your Body In Shape With The Best Machine For You

 Exercises, Fitness Tips, Weight Loss  Comments Off on Best Cardio Machine – Get Your Body In Shape With The Best Machine For You
May 252010
 

What is the best cardio machine to get yourself in shape? Watch television for a few hours and you will be completely confused. You will see machines of all styles, all price ranges, and some which look completely insane, all claiming to be the best exercise machine. How do you choose?

When you start asking wealthy people what the best cardio machine is you will probably hear some of them talk about the ROM 4-Minute Cardio Machine. Unless you were preparing to spend fifteen to twenty thousand dollars for your home gym you are not going to want one of these machines. While they are highly effective, they simply are not the machine most of us will ever own. Most of us are happy if we can budget $500 to $1000 for a good quality machine, with many of us hoping to stay even lower. Do not worry you are not needing to spend thousands of dollars.

The next machines most of us look at are the families of treadmills, exercise bikes, elliptical trainers, steppers, and rowing machines for the home. You can make arguments for each of these machines as being excellent for promoting cardiovascular health. The advantage in these machines will go to machines which work the upper and lower body together. This normally will lead you to rowing machines, exercise bikes with rowing attachments, and cross trainers. These machines can range in pricing from around one hundred dollars to thousands of dollars. It is not always the most expensive machines which are the best either. Set your budget and then shop for machines in those price ranges. You can find a great piece of exercise equipment in your range.

How do you choose the best cardio machine out of the group? It is actually quite easy. While certain machines are a little more efficient at giving you an excellent workout, it is not the primary item you must look at. Take a look at the different machines, watch a video of them in use, and then picture yourself using each one. Can you picture yourself going down to floor level to use a rowing machine day after day? Are you going to enjoy riding an exercise bike for months? Choose the machine you feel most confident you are going to use consistently. Take into consideration other activities you wish to do while exercising. Do you want to watch a movie, read a book, or talk on the phone while you exercise? By choosing a machine which matches your interests and habits you are more likely to consistently use it.

There is the real answer to choosing the best cardio machine. Get one you will use consistently, then do it. When you workout daily you can make dramatic changes to your body. Your metabolism goes up, you start burning more fat, your energy levels spike. You will feel like a completely new person when you exercise regularly.

Beginner Cardio – What Every Beginner in Cardio Workouts Needs To Know

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May 252010
 

Are you out of shape and ready to get your cardiovascular system in shape? Every beginner cardio exerciser needs to do a little thinking, goal setting, and planning before they get started.

One of the big hurdles many beginning exercisers run into is trying to do too much, too soon. You have looked in the mirror and decided you are not going to look like this anymore. You chose an exercise program. You are highly motivated. Your first day you push yourself to the limit and feel really proud of yourself. Then you lay down in bed, a cramp crushes your calf muscle. You struggle through getting it stretched out and fall asleep. In the morning you wake up and your body aches. You crawl out of bed and choose to skip today’s workout. You are in trouble with your plan, right now.

A beginner cardio program should start you off slowly. If you have decided to jog as your chosen exercise try this plan. Once you are dressed and have stepped outside, take five minutes to stretch your muscles gently. Make sure to stretch your hamstrings and your calf muscles. Take off on a very fast walk for the first quarter mile to get your body completely warmed up. Now you can break into a gentle jog. Make sure you keep your speed at a level where you can still hold a conversation with effort. You should not be able to talk easily, nor should it be impossible to talk. Jog for 20 minutes. At the end of 20 minutes drop back down to a fast walk, staying at that pace for 5 to 10 minutes. This allows cool down time. When you are back at home after the cool down, stretch again.

This cycle will work great for any kind of exercise program. The critical parts are to warm-up and cool-down properly. Stretching is critical to help avoid cramps and excessive sore muscles. Make sure before and following your workout you have plenty of water. Drink water throughout the day to make sure you are staying fully hydrated. Dehydration is a major cause of cramps. Plan on exercising only every other day for the first two weeks.

Since you are going to have a little slower start to your cardio exercise than you may have been thinking about, you will need to adjust your goals. You do not want to become disappointed. Setting goals is an important portion of staying motivated, so do not neglect to have them.

After two weeks of following this beginner cardio plan you can start stepping up to training 5 to 6 days per week. You can step up the intensity, too. The critical thing is to watch your results closely. If you start getting excessive sore muscles and cramps slow down slightly and build up gradually. By having a less aggressive start to your workout program you will stick with it for the long term, where the real benefits happen. You are on the road to success.

Aerobic Workout Music – Do Not Get Stuck in Boredom, Pump Up Your Emotions and Your Heart

 Exercises, Weight Loss  Comments Off on Aerobic Workout Music – Do Not Get Stuck in Boredom, Pump Up Your Emotions and Your Heart
May 252010
 

Aerobic workout music is a crucial part of your workout time. Doing an aerobic workout in silence or with the wrong music drags you down. Instead of being an invigorating, challenging, fun time of the day, it becomes a time to be dreaded.

Music is the part of our workout which brings our mind and soul along for the workout. It helps us focus on tempo, and helps keep our body moving. Have you purchased aerobic workout songs, or compiled your own special playlist of songs? Have you actually planned out the music to go along with the goals of your workout. This is one of the special talents of the finest aerobic teachers.

At the beginning of your aerobic workout you need a time of gradually climbing. You need to start off slow to give your body time to warm up, your joints to get loosened, and your heart to expect what is coming. This is the time for medium tempo songs and workout music. It helps you get started without pushing you over the limits on a cold body. Once your body starts to warm up, and the first traces of perspiration start, it is time to take the workout up a notch. Your music needs to move up in tempo and intensity along with your workout. This helps you to pickup your pace without even really thinking about it. Your body flows with the music.

The hard beating, fast tempo music will have you moving quickly and with power to match the songs. If you like to push extremely hard for a few minutes, then cycle through levels of intensity, you need your aerobic workout music to follow your plan. Then instead of watching a clock to time your segments of exercise you just move with the tempo and intensity of the music. This is one of the key reasons buying CD’s filled with aerobic music is a great idea. They are already laid out with a workout plan in mind and help to drive your workout in the proper direction.

Never forget the importance of the end of your workout. You need to plan a gradual decrease in your intensity to bring your body back down to normal. The cool down period should be planned in your aerobic workout music, too. Step down from your intense music into a medium intensity song, and then take one more step into a slow tempo song. This allows you follow the music through two steps of cool down. During the slowest tempo you can be closing out the workout with a series of great cool down stretches as you prepare to hit the shower. Your emotions, mind, and body are all satisfied with the high quality workout they just completed. Music is not just a nice addition to your workout, but can be the engine which drives it. Plan your workout and music together for the best workouts.

Aerobics Workout – Creating Greater Energy and Losing Weight Can Be Easy

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May 252010
 

If you want to lose weight, create more energy, and have the highest levels of fitness possible, you must use an aerobics workout. Aerobics is the only kind of exercise guaranteed to burn off the calories and the fat.

An aerobics workout is not necessarily what you would expect. You may have visions of a room full of women dancing. This is a form of aerobics exercise but is only one single kind. Let us define aerobics so you can get a more complete picture. Aerobics exercise is any form of exercise which increases your need for oxygen. Running, swimming, and even fast walking are all forms of aerobics exercise. A structured aerobics class or workout can take many forms, also.

If you walk into a local gym you may see many different types of classes being advertised. It could be a Jazz Exercise Class, Water Aerobics, Circuit Training with weights, or a class like Tae Bo. Any of these kinds of Aerobics workout can increase your overall health, improve your strength, and fitness. The best way to choose a class is to watch a few of the different styles of classes. Most gyms and exercise centers will allow you to audit a class, or even take a free lesson or two. Take advantage of these offers to discover what class is a good match for you.

Make sure when you go to your first aerobics workout to dress in comfortable, easy to breathe clothes. One of the big side effects of aerobics exercise is sweat. Learn to embrace perspiration as a good thing. It is one of the finest indicators you are improving your health. The other indicator of your aerobic exercise is working is your increased rate of breathing. You do not want to be gasping for air, but you do want to be pushing yourself hard enough that talking is a little difficult. This is one of the core components of aerobic exercise and improving your cardiovascular fitness. When you feel yourself breathing harder and your breathing becoming more difficult you will know your efforts are paying off.

One way to monitor your exercise intensity if by checking your pulse rate. You can do it either on your own by checking your pulse with your fingers, or with an electronic pulse meter. Your target pulse rate can be figured by taking 220 (The maximum heart speed.) minus your age, then multiplying by a factor of your level at training. An example, a healthy 35 year old man who is at an intermediate level of fitness would be 220 -35, which gives you a maximum heart rate of 185. An intermediate would then multiply by 75% resulting in a target heart rate of 139. You want to ideally try to have your heart rate near this target rate to get the highest level of fitness. A beginning exerciser would multiply by 65%, an advanced person by 85%.

During your aerobics workout monitor your intensity by either taking your pulse, or by using the talk test. If you can talk comfortably with some effort, then you are hitting the right target. If you cannot talk, you are going too hard. Talking easily shows you are working out too easily. When you learn to train properly you will discover aerobics training will make you leaner, stronger, and more fit faster than any other method.

May 252010
 

When you see an aerobics class full of men and women intensely working out you see them all dressed in aerobics wear. Do you know why they are paying such close attention to what they wear? It does not have to do with looking great, it has to do with having a superior workout.

What is the first outfit many exercisers place on their bodies? They grab some sweat pants and a t-shirt and head out to exercise. They head into an aerobics class and start working out intensely. Their body is suddenly trapped in clothes drenched in sweat, the clothes are becoming heavy. Their body cannot breathe. They may even start believing aerobics are not for them. Changing clothes can make a tremendous difference.

Those tight aerobics clothes are not worn to show off the bodies, they are worn because they allow the sweat to wick quickly away from the body. When the sweat gets out into the open air quickly it dries off the body and actually helps to cool the body. Aerobics wear is often made of blended materials to allow the clothes to stay tightly against your body while still having enough natural fibers to let the body breathe.

One additional item many exercisers like to add to their aerobics outfit is the loose fitting aerobics leggings. You probably think these leggings look a little odd loosely draped around the calf muscles until you experience your first cramp. The leggings help to get the calf muscles warmed up, and keep them warm throughout the workout. This helps to reduce the cramps you might experience not only during a workout. The increased circulation helps to remove the waste and toxins from your calf muscles so you do not experience those terrible night time cramps.

All of these articles of clothing are important but without a doubt the most critical piece of aerobics wear is your shoes. Whether it is a low-impact or high-impact aerobics workout you are going to be working your feet hard. They are going to take a beating. You want to have shoes which are comfortable, and give you proper support. This is one part of your aerobics outfit you must not cut corners on. Getting high quality shoes which are light, breathe well, and give you great support are going to protect your feet and make your workouts more enjoyable.

You may be starting to worry you are going to break the bank outfitting yourself for your aerobics classes. If you do a little comparison shopping you can buy entire outfits for very low cost. You can potentially have a couple great sets of aerobic wear and your shoes for under $100. As you learn how much you love your aerobics training you can start adding more outfits and possibly a second set of shoes. It is always nice to have two pairs of shoes to allow them an extra day of drying between workouts. With the right gear your workouts are going to be fabulous.

Aerobics for Kids – Kids Need Fun and Exercise, Get Them Started Now

 Exercises, Weight Loss  Comments Off on Aerobics for Kids – Kids Need Fun and Exercise, Get Them Started Now
May 252010
 

Do you love an aerobics class? Whether you answered yes or no, your children will love aerobics. Aerobics for kids is filled with everything they love. It includes music, dancing, play, and other kids.

One of the biggest tragedies today is the overweight, unfit children we are raising. They are becoming fat due to sitting in front of the television watching their favorite shows and playing their video games. Their idea of activity is their fast flying fingers on their Nintendo, cell phone, or computer. If we do not start getting these children up and moving they are going to turn into fat, unhealthy adults.

The crazy thing about all of this, our kids love to play, dance, scream, and have fun. If you enrol them in an aerobics for kids class, or rent some great videos for them to share with other neighborhood kids they will have a lot of fun. Imagine a room full of kids their age, with a stereo blasting out music they love, and someone showing them fun ways to move. Your child will start moving with the other kids and having more fun than they have enjoyed in weeks.

Aerobics for kids does not only improve your child’s body and give them fun, it increases their confidence. They are learning coordination, dance moves, and cooperation with others. Their improved health combined with learning important life lessons will give them added confidence in school, going to school dances, and in athletics. It gives them a head start over other children who are not used to physical activities in a group setting.

Even though you child will enjoy an aerobics class do not expect them to go willingly on the first trip. Some children will think it is the greatest idea ever, and some will think you have lost your mind. It is your job as a parent to break their habit of playing with electronics and get them started. Once they have an opportunity to experience the fun of exercising with other children they will become addicted. It will become the times in their weekly schedule they look forward to. Instead of being stuck in the house, they will be out having fun with all of their new friends. Even shy quiet children make the transition well. They may not become outgoing over night, but the little smile you see on their face tells you how much they enjoy being around other kids.

A good instructor is one of the most critical elements in aerobics for kids. They need to know how to make the class fun for the children. Visit a couple different locations and watch the children in the class. If they cannot seem to wipe the smiles off their faces, you will know you found the right teacher. Your children will thank you for this new opportunity, if not today, in the future. This simple change in their life can change them from being a lifetime couch potato into a vibrant active child and adult.

Aerobics for Beginners – Getting the Proper Start is Critical

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May 252010
 

If you are just starting out in your workout plans it is very important to an aerobics for beginners class. Often people jump into a class just because it matches their schedule and they find themselves matched up with a class full of experienced aerobics exercisers. The class is moving fast, everyone appears to be able to keep up, except you. Even the people who are a little overweight are moving faster and easier than you. Your motivation starts to drop off. You become discouraged and feel defeated. This is one of the key reasons you need to start out in a beginners class.

Aerobics for beginners is going to move a little slower, and cover the basic movements for all of the new students. You are going to learn the terminology, and build your confidence instead of having it crushed. This slower start gives your body an opportunity to learn and adjust to this new form of exercise. Instead of feeling embarrassed making a mistake in class, you will laugh about it along with the other beginners. They are all making their share of mistakes, too.

As you start evaluating which class to join do not only look at the class for the word beginners. Make sure you check into the style of aerobics they will be training. Maybe your body needs a low impact workout because of aching joints. You might want to have a high impact workout to build greater strength and faster improvement in your body. One of the best ways to choose the proper class is to discuss your goals and your current fitness level with one of the aerobics teachers and ask for their advice. They will be happy to steer you to the right class. They may give their own class a little extra emphasis, but they will be honest with you if they know you are not ready for their training. They do not want their classes slowed down. They know the tempo and camaraderie in their classes are what makes them really click and become enjoyable for everyone.

Even in aerobics for beginners courses expect yourself to feel challenged. This is the goal of the trainers, whether in a class or on video, they want to push you to improve and to become healthier. It is exactly the reason you chose to undertake an exercise class in the first place.

Another great source for finding out about aerobic classes is from your friends who are already attending classes. Ask them which trainers were their favorites when they first started out. They may be excited about you joining their group, but will understand your desire to start with an aerobics for beginners group. They know you will quickly improve and be joining them in their fun and exiting aerobics classes. Their advice could help you get started on the right foot, instead of dropping out in just a couple weeks filled with frustration. Expect a challenge and enjoy your new class. It has the potential to change your life.

Aerobic Lesson – Choosing A Lesson To Match Your Personality

 Exercises, Fitness Tips, Weight Loss  Comments Off on Aerobic Lesson – Choosing A Lesson To Match Your Personality
May 252010
 

There seems to be a million different kinds of aerobic lessons, plans, and techniques for you to choose from. You need to not only consider the health benefits of an aerobic lesson, but how well it is going to match your personality if you want the maximum level of success.

Consider a man who enjoys power, intense music, and building muscle. This guy is not going to enjoy an aerobic workout filled with feminine looking moves and pop music. He wants an aerobics class built around martial arts movements, punching, kicking, and which has some hard thumping rock music to engage his spirit. Getting noisy with grunts, shouts, and yells are going to be inspiring and drive him to a better workout. A ripped t-shirt, sweat shorts, and workout shoes are all that is required.

For some women this kind of aerobic lesson would drive them crazy. They love the more dance like movements, the dance music, and the synchronous look of the class working together. The exercise class is almost a fun time of dance and pleasure for her. The thought of yelling and grunting during a workout sounds disgusting. Dressing for the aerobics class is important. She wants to look just as stylish as all the other women in the class.

This separation in types of aerobic programs needed is not split on gender alone. There are many women who enjoy the same intense workout as the man in our first example. They are building a strong, powerful, but feminine body. They love the idea of learning moves which can help protect themselves in a crisis. Their heart and spirit is filled with Rock and Roll. They would go crazy in a feminine class. They love being around people who are intense, and having a room filled with testosterone drives them to workout intensely. They love being around men, and cannot imagine working out in a class filled with only women.

Of course, you find men who love to be in dance aerobics classes filled with women. They find working out with beautiful women inspiring, and it helps to push them harder. They are not worried about the pounding music, punching, and battle of the other guys.

Which kind of aerobic lesson is right for you? You know your personality and the kinds of music you love. Let those be guides to what classes you wish to try, but do not let it limit you. You may want to drop by a video rental store and grab an aerobic lesson showing other styles. You might discover another style energizes and inspires you. When you feel your spirit take a leap up, and your body start rocking to the tempo of a style, you have found your perfect aerobics style. Enrol in a class of that style and give it a real trial run. You may suddenly discover the dance aerobics you loved so much before are suddenly replaced with a love for a powerful and exciting new experience. Let your heart drive you decisions, and you will love aerobics.

Dealing With Lack of Motivation in Weight Loss

 Weight Loss  Comments Off on Dealing With Lack of Motivation in Weight Loss
Apr 032010
 

In weight loss, one of the biggest problems for many seems to involve keeping their motivation up. It doesn’t seem to be limited to a specific timepoint in the weight loss process, either – some find it hard to gather the courage to get things going, others begin to lose interest as they progress and their achievements start getting less and less prominent. Regardless, there are a few things you can do to help yourself stay motivated constantly.

If you’re having trouble getting your weight loss going, you should start with a list. Yes, a list – write down everything positive that you think will happen to you that’s related to losing weight. Once you have it written down, just take a look – you’ll surely find out that the positives outweigh the negatives timesfold. In fact, everything negative you can put on that list probably boils down to “I can’t eat X food.”

Managing your motivation in the middle of your workout process can be a bit more challenging. It’s a different way of thinking when you get to that point – when you start out, you can clearly see how your efforts are paying off by dropping pound after pound in the first few weeks. After that though, it’ll take much more effort to keep progressing, and this is what turns most away.

A progress chart can contribute to getting out of this situation a lot – make a detailed table describing how much you’ve lost during every week, and when you’re feeling down, just take a look at that table. If you’re dealing with mid-weight loss lack of motivation, you’ve more than likely already made substantial progress. And when you have it right in front of you in written form, when you can look at the list and say “I’ve done this much so far,” it gets much harder to abandon those achievements and put them behind you.

This is how a progress chart can not only help you maintain your progress, but actually drive you towards the next plateau as well – if you train long enough, you’ll be able, through simple mathematics, to deduce how much you’ll likely have lost by the end of the week, the month, etc – and you can strive towards that goal much more easily.

In relation to the above, you can always take pictures of yourself – after every workout, stand in front of the mirror and take a picture with your camera, naked – then after a while view them as a slideshow. You’ll literally be watching your fat melt away in front of your eyes, and if that doesn’t get you going and wanting to go out and pump some iron, hardly anything will.

Remember, it boils down to making the commitment to yourself – when you know you’re doing this because you want to, not just because you have to, it gets not only easier, but even desirable and a challenge you’re glad to put yourself through.

Pilates – A Great Tool for Weight Loss

 Exercises, Fitness Tips, Weight Loss  Comments Off on Pilates – A Great Tool for Weight Loss
Apr 032010
 

Pilates has been gaining steady popularity in the mainstream lately, and mane associate it with great and efficient weight loss. On the other hand, some tend to wonder just how effective it really is, and whether it can be truly useful as a means of losing weight. If you’re one of those who still haven’t decided if they want to try it out, read on to find the answer.

In its essence, Pilates is not designed for losing weight. It’s rather meant to help you achieve a better posture, balance in your body, as well as more control over your body through your mind. One of the core principles in Pilates is that your physical health is closely tied to your mental one, so maintaining a good balance of both is essential in achieving a good-looking body.

The exercises in Pilates normally aim at improving your control over your body, and mostly emphasize that control in some ways. The exercises were originally developed to help rehabilitating soldiers regain themselves better and faster, but has subsequently made its way into everyday life, aiding people in improving their well-being.

Breathing is also a major focus of Pilates, and by improving your ability to control your breath, you’ll improve the oxygen circulation in your blood, which will reflect on the general functionality of your organs, making them more efficient. Breathing control is actually a major part of many similar systems, as its importance has become widely acknowledged.

In order to be efficient in Pilates, you need to learn proper posture – and this alone will benefit you in weight loss a great deal. Posture is very important in all of the exercises you’ll be doing to lose weight, and standing up straight ensures you a much better performance in those exercises. Also, by getting a better control over your body, you’ll also be able to more efficiently go through the various exercises you’ll be up against, and reap their benefits much more heavily.

Will Pilates get you to lose weight all by itself though? Hardly. Even though it’s a good system for maintaining your body’s health overall, Pilates doesn’t have weight loss as its primary purpose, and thus shouldn’t be relied on 100% for this. If you want to see any progress in losing weight by using Pilates, you’ll also have to stick to a proper, balanced diet, perform other exercises and generally keep your daily calorie balance negative – something which Pilates cannot achieve alone.

Will it, on the other hand, help you in getting there faster? Definitely – Pilates has proven many times to be of utmost significance in most weight loss efforts, and a great tool in the arsenal of many people who’ve successfully rid themselves of their extra pounds. It’s just that, as we mentioned, you mustn’t get the wrong idea and think that it will solve your problems alone, as this is something impossible.

Jogging for Weight Loss – The Right Way to Go!

 Exercises, Weight Loss  Comments Off on Jogging for Weight Loss – The Right Way to Go!
Apr 032010
 

If you’ve decided to take up jogging as a means to lose weight, you’ve made a great choice. Few sports manage to have such a positive impact on your health, while being so simple to perform. Jogging is widely acknowledged as an irreplaceable part of any good weight loss routine, as it incorporates everything that is good about cardio exercises in one simple “package.”

The first step in getting your jogging routine going is to pick an appropriate location. This will be very important in the long run, as the many factors around this choice will have a huge impact on your performance. First, make sure you pick a place that’s reasonably far away from your home. Try to go for at least a 10-15 minute walk – this way your legs, and your body as a whole, will properly warm up and you won’t have to waste time warming up when you’ve arrived.

Scenery can also play a major role, in regards to location – running among grey concrete can be somewhat depressing, so try to pick a place closer to nature – if that’s not available, there should be at least some park close to you that can fit the bill. If you can run by a river, that’ll be even better, as the fresh air around it can stimulate you a lot.

If your goal is to lose as much weight as possible, you’ll have to strain yourself hard – there’s no two opinions about that, sadly. So, motivate yourself mentally, then get going! You’ll find that the lack of motivation is (in most cases) just an initial phase, and once you’ve gotten through that, it’s all a steady walk uphill from there as you progress and become more experienced and enduring.

The best part about jogging is getting feeling that you’re actually making progress – whereas you run out of breath at some point in the beginning, you’ll be passing it lightly after just a few weeks – and paying attention to those small details can make you feel a lot better, and help you push forward!

Always bring a bottle of water with you when jogging – especially when you’re dealing with weight loss. You’ll need to keep your body well-hydrated, otherwise you can expect to run out of energy a lot quicker than usual. Water is what makes your organs run, and the better you supply them with it, the better you’ll feel and your performance will increase accordingly.

Protein shakes can also be useful, though remember to take them appropriately long before the workout – otherwise there could be some unwanted results, such as feeling heavy in the stomach and being unable to run for long. It takes a bit more knowledge when it comes to such products, so you’d best consult your doctor, or, if you have one, your personal trainer – they’ll best know how to approach your problem and with what substances.

Cardio – The Most Important Type of Exercise for Losing Weight

 Exercises, Weight Loss  Comments Off on Cardio – The Most Important Type of Exercise for Losing Weight
Apr 032010
 

Everyone generally acknowledges the importance of regular exercising in maintaining a healthy lifestyle. On the other hand, there are different types of exercises, and they all benefit your body in different ways. Some are aimed at strengthening you, some help define your muscles. Some exercises though have the primary goal of burning fat from your organism. This is what’s commonly referred to as “cardio” exercises.

Cardio is short for “cardiovascular”, which is derived from the fact that those exercises stimulate mainly your heart and blood vessels. Cardio exercises are usually aerobic ones – or in other words, they put a strong emphasis on proper breathing techniques. Cardio exercises have several main positive effects on your organism if performed regularly – they stimulate your metabolism and make it more effective, helping you lose weight; they strengthen your heart and blood vessels and improve blood circulation; and they also develop your lungs and can help improve their capacity.

The most classic example of cardio is jogging – it’s available to anyone (mostly), and even if the weather doesn’t allow you to do it outdoors, you can always invest in a treadmill and practice at home – it’s just as efficient, not to mention time-saving. Another good type of cardio is bicycle riding, though that may take a bit longer to kick in, as it doesn’t strain your body to such a great extent like jogging does.

In order to maintain good progress when doing cardio though, the most important thing to remember is timing. Your body needs some time to get started and adjust itself to the sudden increase in strain. This usually takes about 10-15 minutes on average – after that, your metabolism is working at its maximum pace and any second spent continuing the exercise attributes to your weight loss greatly. For this reason, most instructors recommend that you perform cardio for 20 minutes straight – 15 minutes as a threshold for your metabolism to activate, and the remaining 5 minutes to actually reap the benefits.

You’ll certainly notice a lot of changes in your body after doing cardio for some time – and they’ll all be positive. For example, your lung capacity will increase over time, and you’ll find yourself running out of breath less and less often – whereas you’ll probably be huffing and puffing before your 20 minutes are over in the beginning, after a few months you’ll feel like you’re just warming up from such a session.

One of the best ways to boost the benefits of your cardio is to throw in some short periods of hugely increased strain – for example, in the case with jogging, make short bursts of sprinting, for 10-20 seconds. Don’t overdo it as that’ll quickly drain your energy, but try to do it at least a few times during your workout. It can also be very useful for spending your last remaining bits of energy at the end of the workout session.

Aerobics for Weight Loss

 Exercises, Weight Loss  Comments Off on Aerobics for Weight Loss
Apr 032010
 

Aerobic exercises are very popular among weight watchers and generally people interested in their health. Their usefulness for burning fat has been proven countless times, and they’re widely recognized as one of the most beneficial type of exercise when it comes to getting slim. If you’re not a fan of going to the gym or getting up to go jogging every day, aerobics can be a great alternative and can help you lose weight just as well – while giving you other benefits, too!

An aerobic exercise is basically any exercise which involves heavy breathing. This increased the flow of oxygen to your heart and organs tremendously, and activates your metabolism for a short period of time in a boosted manner, making it burn a lot more fat than usual. Performing aerobic exercises on a daily basis is a sure way to get your body into shape and preserve that shape for a long time.

There are several things to be aware of when doing aerobics though – first, your breathing is a very important aspect of the whole exercise, and you should be careful to control it as much as you can. A good rule of thumb is called the “talking test” – basically, you should be able to talk almost uninterrupted while working out, which will ensure that you’re not overstraining yourself. On a related note, this is why many people look for running partners when they go running – talking with someone for the entire period can help you maintain your running speed more accurately.

One of the great things about aerobics is that it doesn’t take much to give you great results – generally speaking, you should be doing aerobic exercises at least twice a week for the optimal results. That’s not to say that going for more won’t benefit you, but the benefits gradually decrease as the frequency goes up.

You’ll also have to keep up the difficulty in order to keep your body’s fat burning at the perfect level – you can’t expect the exercises that are straining you now to have such a great effect a few weeks afterwards. For the best results, try to pick up the pace at least every week, increasing both the duration as well as the difficulty of your workout. This will ensure that your body isn’t falling behind and the exercises aren’t becoming too easy for it.

There are many aerobics videos available for purchase as well – don’t disregard those as useless, as they can actually have a huge benefit on your health. Combine a high-quality tape (or, nowadays, a DVD) with your favorite high-paced music, and you’ll have the perfect setting to burn fat in great speeds while also having fun. Aerobics have shown some signs of contributing to a good mood as well, by helping your body release some chemicals that can affect your mindset positively. As a whole, it’s an activity that everyone should fit into their lives, regardless of age and gender.

Weight Management Made Simple

 Fitness Tips, Weight Loss  Comments Off on Weight Management Made Simple
Mar 232010
 

Weight is such a troublesome topic. Everyone you’d ask will probably tell you about at least one or two weight-related problems that they’re having. In most cases though, the solution isn’t really that difficult to come across – you just need some patience and the ability to examine a situation properly.

The worst mistake usually occurs when people notice that they’re putting on weight – then, most tend to panic and start making irrational changes to their diet/exercise routine, just to get back that weight they’ve put on. If you feel you’re headed for a similar situation, stop – think about what’s been happening lately, and assess everything properly. In most cases, you’re likely to think about a probable cause of your weight problems after just a few minutes of pondering.

If you find your current schedule isn’t working, don’t be afraid changes though – but make sure you take small, simple steps, measuring each one carefully. It’s easy to overshoot when, for example, reducing your calorie count ot increasing your exercise difficulty. If you’re able to find the right balance though, you’ll see that it’s really easy to maintain it once you’ve gotten there.

You should ensure that your day begins properly, too – there’s nothing worse than having to crawl through the entire morning, just because you forgot to eat breakfast. Eat a nice small meal when you wake up, and preferrably finish it with a cup of coffee – trust us, depriving yourself from food is actually detrimental to your success, not beneficial.

Sometimes, you’ll notice strange results – for example, losing a lot of weight in short periods of time. Often, these won’t mean much and they’re simply phases that you’re randomly going through. To make sure that something shouldn’t concern you, do the simplest thing and wait on it – if, after a week, the same situation persists, you may have an issue on your hands.

Also, concerning your exercises – cardio is the king of weight loss, no doubt. You absolutely must find the time for at least one type of cardio exercise weekly, otherwise you shouldn’t expect to make much progress with your weight loss. Cardio not only helps you drop those pounds quickly, it’s also good for things like your metabolism, energy levels, and sense of well-being.

If you can, move some of your exercises home. Buy a treadmill for your cardio, for example – or a bench to lift weights on. Whatever you do, this will help you save time – and time seems to be everyone’s worst enemy when dealing with weight loss. Plus, knowing that you don’t have to walk to the gym but can instead work out at home, can act as a good source of motivation if you’re feeling a bit lazy/down. However, don’t let those feelings overtake you, as it’s quite easy to slip into them and lose your motivation and momentum. If you allow this to happen, you’re going to have some trouble getting out later.

Weight Loss Side Effects

 Weight Loss  Comments Off on Weight Loss Side Effects
Mar 232010
 

Losing weight is something everyone can agree is important and highly beneficial to a good state of health – however, it also brings about some unexpected consequences which you should be aware of. Not all of them are bad though, some side effects can also be positive. Regardless, they can sometimes catch you by surprise and halt your progress for a while.

Be prepared to feel less energetic and even borderline depressed in the beginning. This doesn’t have much to do with weight loss itself, as it does with the fact that you’re making a substantial change in your life, depriving yourself of some things that used to give you pleasure, and sacrificing some of your comfort. Try to stay positive and think of how you’ll feel when you’ve reached your goal – the more you indulge yourself in those negative thoughts, the worse their effect will be on you.

Stretch marks are also something that you should be prepared for if your current weight situation is more serious than the average person’s. If you make quick progress in the beginning, your skin may be unable to cope with the fast changes in your body’s structure, and the result will be some unsightly marks left on the surface of the skin. They can be treated, but it’s not easy.

Strangely, a lot of people tend to lose some hair during weight loss – it’s not as serious as it sounds though, but you may notice a bit more hair in your drain after taking a shower. Don’t be alarmed, as this is only temporary and shouldn’t last long. It’s caused by the abrupt changes in the balance of some chemicals in your body, and like we said, is nothing to be alarmed over.

You may lose some of your muscles as well. It’s not desired, of course, but you can rarely do much to prevent it – it’s just that, in the beginning, it can be hard to find the right balance between eating and working out, and if you strain your body too much it will start burning through muscle mass alongside fat tissue. If you get your diet under control though, you should be able to cope with the situation very quickly.

Apart from those, you shouldn’t notice anything negative surrounding your weight loss efforts. In fact, after the initial shock has passed, you’ll notice you’re feeling a lot more energetic, lively, and overall willing to be productive. Weight loss will have some long-term effects on you, mainly on the way you think – you’ll become more positive now that you’ve seen what your body is capable of, and this will affect your confidence too.

Your friends and family may also notice changes in the way you think and act – though not everyone might like what they see. Talk to them, ask them what they’ve noticed, and if someone makes a negative remark, try to look from their point of view – remember you’re not always right.

5 Weight Loss Secrets That Are Right Under Your Nose

 Weight Loss  Comments Off on 5 Weight Loss Secrets That Are Right Under Your Nose
Mar 232010
 

Weight loss is a huge mystery to some – managing to keep your weight down efficiently is a very difficult thing to achieve for many people, especially those who claim they’ve got genetic predispositions towards weight gain. Actually, those who’re correct in those claims are very little and most people just don’t know their potential when it comes to losing weight – let alone realize it.

Below, we’ve outlined five tips that can make your life a lot easier if you’re trying to lose weight – and you’ll probably be surprised to find out about some of them.

1) Starving makes you fat – it’s true! If you put your body through starvation, this will lead to it eating through your muscle mass as a self-defense mechanism. This will cause you to lose weight, but the wrong kind of it – you’ll be losing muscles. Before you know it, you’ll look thin, yet flabby – you’ve probably seen a few of those guys before. It looks terrible, so try to avoid it at all cost and feed yourself properly.

2) Water makes all the difference. Water acts like a catalyst for many of the reactions that occur in your body on a regular basis. If you keep it well-supplied with water, those reactions will be performed much quicker, and, as a result, you’ll be more energetic and your body will deal with foods and other things that pass through it easier.

3) Don’t underestimate fat burners. Many people consider fat burners to be “cheating”, but they’re far from so – fat burners are just another way of giving yourself the extra energy you need to complete your tasks – such as your extra tough workout session. If you’ve never tried before, it can’t hurt to try – just buy a bottle and pop a pill in the morning. You’ll feel much more energetic when working out, and you’ll be able to do more exercises.

4) Losing weight isn’t everything. Many people are happy when they notice they drop a lot of weight in the beginning of their workout – but that’s usually caused by dehydration due to adapting to the new style of feeding/drinking. As soon as you bring your body back to regular, and you get adjusted to your new lifestyle, the weight you lost from water will come back to you.

Same goes for regularly lost weight – if you don’t maintain your new healthy lifestyle, it will eventually come back to you, and may even grow in size. You need to learn to adjust to living without all those fatty foods and leading a sedentary lifestyle.

5) It’s okay to cheat every once in a while. If you’re craving for a fatty meal, by all means don’t deprive yourself of that pleasure every so often – just make sure it doesn’t get out of control. Once in a week is fine, anything more than that and you’ll be going into a risky territory.

Home Weight Loss Methods

 Exercises, Weight Loss  Comments Off on Home Weight Loss Methods
Mar 232010
 

Losing weight at home is not difficult with some simple exercises. You don’t need to pay money at the gym, or buy expensive specialized equipment like the ads on the TV want you to believe – it just takes knowing the right information and using it properly, as well as being motivated enough. Motivation is key in all this, actually – you can’t expect to achieve anything unless you give your mind a proper incentive to reach your goals. Once you’ve overcome that, all it takes is to build a proper workout routine and you’ll be able to start burning fat soon enough.

Losing weight at home requires you to incorporate some cardio exercises in your regular routine. Those are basically any exercises which increase your heart rate and cause you to breathe heavily. Cardio is great for many things – keeping you fit, burning fat, increasing your metabolism rate. The most popular type of cardio is running or bike riding. However, those aren’t really suitable for home practice, so you may want to use their mechanical substitutes – the treadmill and the stationary bike. Those can replace the benefits of the associated regular exercises quite nicely – the downside is that you’ll have to shell out quite a lot of money to get your hands on such equipment. Thus, if you don’t want to reach deep into your pocket, you’d best look for alternative methods.

The skiprope is also a great example of a home exercise to lose weight. You can do it pretty much anywhere – you just need one square meter of space. While jumping, try to increase the pace gradually. Don’t push yourself too hard, but just keep it up enough to stay well-moving at all times. With time, you’ll notice that you’re able to do much more jumps for a given time period – this is the effect of progress in action. You’ll need to either increase the pace, or the timing, to cope with your developing body – normally, the timing should stay the same so that you can go on with your regular schedule as normal, and your body will get used to the specific duration of the exercise more easily.

Other exercises which can help you lose weight at home are pushups, situps, crunches, and various other ones which work by using your body’s own weight in order to achieve an effect. Pushups can be especially useful if you perform them at least twice a day – for example, after getting up and before going to sleep. They can easily help you maintain a healthy, well-developed body, while also helping you burn a few extra calories at times when other exercises seem to be ineffective.

Don’t forget the importance of a proper diet in all that – if you don’t eat right, you shouldn’t expect to achieve great results in losing weight. You need to forget about the junk foods and various other stuff which you know is bad for you. Quit smoking if it’s one of your habits. There are a lot of things you can do to improve your lifestyle, you just need to force yourself to do them – this way, your home weight loss exercises will be much, much more effective.

A Rich Weight Loss Menu – Is It Possible?

 Nutrition, Weight Loss  Comments Off on A Rich Weight Loss Menu – Is It Possible?
Mar 232010
 

When thinking about weight loss, most people tend to associate it with things like hunger, sacrifice, and all around feeling miserable and down. Surely one of the largest fears associated with weight loss is the feeling of having to go on for weeks without eating anything filling or tasty. It doesn’t have to be this way though – if you know how to make your diet, if you’re familiar with what exactly you need in order to be healthy, you’ll be able to make a meal that’s both tasty and healthy.

First, in order to prevent feeling hungry throughout the day, make sure you spread your meals well enough – instead of having two or three large meals, eat a few smaller ones, with pauses of 2-3 hours between each. This will keep your body well-nurtured, which will reflect on your energy levels for the entire day. You’ll feel much more lively, and will be able to do more work than you normally can.

With that in mind, some good foods to keep in mind are rice, chicken (not fried though!), yoghurt, oatmeal, and of course fruit and vegetables. If you’re eating bread, replace it with whole-grain – but if you can, try to remove it completely. Milk is also very good for you, in pretty much all of its forms – though watch out for those high-fat cheeses, as they can give you some negative effects.

If you like fish, make sure you eat plenty of tuna as well – it’s rich, filling, and also very good for you, especially your brain. Don’t eat the kind that’s in oil though, go for the water one. It may taste a bit dry, but if you mix it in a salad, it’ll be fantastic!

Peanut butter is also nice in its nutritious contents, but eat it in moderation – one slice of toast with a thin spread on it should be enough per meal, otherwise you may get too much fat into your meal.

If you can, remove all kinds of juices from your diet as well – they may have their useful sides, but in the long run, the negatives outweigh the positives. Water is all your body needs to stay hydrated, and if you get used to drinking it on a regular basis, you’ll soon forget about those juices and soft drinks. And the best part of this is, when you do get to have a soft drink – when sitting down at a table with friends, for example – it will taste so much better when you haven’t had it in a while and you know you deserve it!

Coffee is okay, though don’t overdo it – if you can, limit it to one cup in the morning, and cut down on the sugar you use – using honey instead is better in most cases, but brown sugar is also fine if you prefer it. Black coffee is especially good, and it can give you enough energy to last for most of the morning and until noon, so try to have one strong cup after your breakfast.