Abdominal Exercises Not Only For Fitness

Abdominal exercises are important part of any exercise routine, either in home or gym workout strategy.
We need to practice them to lose the fat layer of our abdomen region, they really help to lose belly fat, but they are necessary to strengthen the abdomen and back muscles too; avoiding back injuries.

There are various types of abdominal exercises. You can perform them using special fitness equipment, or execute directly on the floor. Floor abdominal exercises are mostly done at home. Well some abs exercises are very suitable for men, while some other are good for women and can be performed using a medicine ball.

Abs exercises work as a base for many other workouts and physical activities, having well prepared abdominal muscles help you to work out easily. If you are not able to perform back exercises properly, or have back problems, then exercises for abs can help you a lot. Building strong abs help to have a straight body posture, if you are a person who spends hours seated you need to exercise your abs regularly.

Some abdominal exercises are described below;

The exercise ball crunch is one of the best abs exercises for women but men can use it too. You need to place an exercise ball on the floor and then rest your lower and middle back on it. Place your hands behind the head. Start pulling your upper body off the exercise ball. It is important to feel a sufficient stretch in your abdominal muscles and after some repeats a burning sensation. You need to do at least 15 repetitions as a beginner.

Bicycling. Lie straight on the floor with your back straight. Position your hands behind your head and bring your knees near the chest. Now, stretch your right leg and at the same time, turn your upper body to the left. While turning your upper body to the left side, bring your right elbow towards the left knee. Repeat the same procedure with the other side. Perform about 10 – 12 repetitions.

Pelvic Tilt. To perform pelvic tilt, you need to lie down on the floor and fold your knees. Keep your feet, shoulder width apart. Lift up your lower torso and remain in this position for a few seconds. Repeat this for 15 to 20 times.

Captain’s chair.This exercise is useful for the muscles of the six-pack and the waist. This chair can be found
in many gyms and health clubs.

One great,simple useful abdominal exercise can be this one :
Lie down on one side of your body on the floor. Keep your body with your feet and elbow. Raise your body with your hips straight. Hold in this contracted position. Increase this duration of contraction of muscles weekly. Repeat this for 15 to 20 times.

It is clear that a flat abdominal can’t show your overall fitness level, anyway to look in great shape it is not a detail, this is why many folks go in for abs exercises program. Abdominal exercises help not only to shape and strengthen your abdominal muscles, but also to shed the excessive belly fat.

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Keep Your Motivation To Lose Weight With Simple Techniques

Motivations is the most necessary factor that helps us in reaching our goals. The same applies to motivation to lose weight.
By taking a decision to lose weight, you are actually setting a target for yourselves. However, if the reason for taking such a decision is not clear, there are high chances that it would go hay wire sooner or later.

How to Get Motivation to Lose Weight?

The first step towards weight loss is finding motivation to lose weight. Taking a piece of paper, sit down and think about why you want to lose weight. The reason for this can be different for different people. For some, the reason would be to stay healthy and avoid the occurrence of any diseases, while for others it would be to look good and attract the members of the opposite sex.

Once you have decided on your motivational factor, set a goal for yourself. Now, there are many people who make a mistake at this stage. Most people have an image of some celebrity or model in their mind and aim to achieve a body like theirs. Though there is nothing wrong in having a role model, one must understand that every person is different, and how much ever you try, there are also certain genetic factors that determine the shape of our body. Hence, it is important to set your goals in a realistic manner.

Another factor that takes the person away from his weight loss regime is the diet he follows. There are many people who go on a crash diet while trying to lose weight, where they try to starve themselves for long hours. However, rather than losing weight, they end up either being unwell and start craving for food so much so that they cannot stop eating at all.

Sometimes, people get bored of doing the same exercises over and over again, making them leave their weight loss programs eventually. If this is happening to you, the best way to avoid relapse is to bring variety to the exercises you do.

Above all it is very important that you enjoy what are you doing, and this for me is the key to keep high your motivation to lose weight.

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Beginner Yoga Poses: A Great Way To Achieve Your Fitness Goals

Yoga is one of the best ways to find peace and relaxation from your ever day stressful life. We need to take at least an hour from our routine for yoga, of course you should start with beginner yoga poses to go to the most advanced techniques.

Recently more and more persons have found yoga as a way of tranquility and peace of mind and yoga combined with yoga diet have also helped many overweight folks to shed excessive pounds. You can go at yoga studio or fitness and start learning and practicing beginner yoga poses with an instructor or you can just start yoga at your home.

 To start off you should practice yoga at home in the morning when your mind is still free from pressure. You need to find an adequate place where you can stretch properly, a spacious living room is better, or you can go even at your backyard. However it is recommended in addition to your routine yoga séances at home to have also at least 3 or 4 regular classes at month with a professional instructor, who can check your alignment and posture, don’t forget to consult your physician or doctor in case you have blood pressure or back and joints problems.

 

It is obvious that you can learn faster yoga poses for beginners with an instructor, and add more and more difficult and advanced position at your routine practice at home. So choose a proper, quiet and comfortable place at your home, put on some relaxation, calming music and start your power yoga poses. Important to remind is breathing pace, you need to breathe regularly while doing yoga.

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Below are some basic beginner yoga poses:
Stand forward while bending – Exhale then bend forward at the hips. Try to stretch as much as you can to reach your fingertips or your entire palm to the floor.
Mountain pose – Stand straight facing the light and put your arms on the side. Put your feet slightly apart, close your eyes, take five to ten deep and slow breaths then bring your palms together over head facing each other.

Upward facing dog – Inhale then push your chest forward at the same time pushing the top of your feet on to the floor. Simultaneously stretch your arms then stretch your neck with your face facing upward.

Warrior 2 – From the downward facing dog position step your right foot between your hands. Turn your left foot parallel to the end of the mat. Take a deep breath then rise to standing position with your legs straight and your arms extended to the sides at shoulder level. Gaze over your right side then exhale.

Downward facing dog – Exhale then use your arms and abs to lift your hips toward the ceiling. Try pushing your heels towards the floor then hold for three breaths.
4 limbed staff pose – Take a deep breath and step your feet into plank position. Exhale then bend your elbows until your upper arms are parallel to the floor.

 The sun salutation is a yoga very important and basic moves that one should practice at least once every day to achieve better results. This is one of many other easy yoga poses that can help you to get a better balance.

It is very important to practice proper breathing as you do your yoga poses for beginners at home. I think that as with all exercises, it takes time to listen your body and understand it as it should. Always inhale slowly and deeply through your nose and exhale through mouth, of course it takes time and energy for a beginner to build up a personal yoga plan. Benefits obtained; like calories burn, increase of flexibility  and other health issues for those who practice regularly yoga are excellent.

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Finding the best exercise to lose weight quickly

 

Have you already found the best exercise to lose weight?

Whichever exercise you pick out as the best exercise to lose weight, be certain to put your complete energy in it. You want to keep your heart beating rate up with your blood pumping through the entire exercise period, by using a proper calm down at the end.

For the majority of healthy adults, is usually recommended :

A minimum of 2 hours and 30 minutes weekly of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes every week of vigorous aerobic activity (for example running) — preferably spread throughout the week.

Resistance training exercises not less than twice a week. As a general goal, include a minimum of 30 minutes of physical activity as a part of your daily routine . If you would like to reduce your weight ,maintain a weight reduction or meet specific fitness goals, you may have to boost your activity much more.

Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Exercise along with cutting calories helps boost your weight loss. Exercise is also important for maintaining your weight and not regaining weight.

As a general goal, include at least 30 minutes of physical activity in your daily routine. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to increase your activity even more.
If you walk or climb stairs, for instance, you are utilizing the best exercises to lose weight quickly. You just need to make the most of them by upping the frequency and time you commit to these heart-thumping activities.

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Below are some of the best exercises to lose weight quickly. Start gradually and let your body adjust to the workouts.

1. Squats: This exercise is ideal for building leg and buttock muscles. Stand with your feet at shoulder width apart and squat down up 10-20 times through 2-3 sets.

2. Stepping: When you make numerous trips upstairs while moving or cleaning, you’ll understand how much energy this exercise takes. The advantages are multiple: burns calories, accelerate your heart beats, builds leg and buttock muscles. You could use your stairs just for this. Go up and down 10 times, rest and repeat other few times, it depends in your physical condition how many times you can repeat the exercise .

3. Walking: Fast walking is much more beneficial than slow walking, however they help both. In case you decide to burn fat quickly, walk briskly for 30 minutes and you will burn up to 180 calories.

4. Swimming: This is usually a great, fun exercise for the majority of people. It provides a superb cardio workout that makes use of the entire body. Swimming for 30 minutes can burn 400 calories.

5. Bicycling: Outdoors might possibly be more enjoyable, but even stationary indoor bicycle offers an excellent exercise to burn fat quickly. As a matter of fact, in case you apply the proper amount of resistance along with the right speed, it is possible to lose between 250 in 30 min.

It easy not so easy to find the best exercise to lose weight fast,it takes time and practice,but it is one of the best and quick solutions.

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How To Lose 5 Pounds a Week With 500 Calorie Diet

The 500 calorie diet is appropriate for folks who have a BMI of 30 or even more. Due to its calories restriction this diet plan should be followed by a healthcare professional. People that follow that diet menu don’t take their regular meals and limit their daily intake food to soups and veggies. It is possible for a person who follows 500 calorie diet to lose up to 5 pounds a week, helping in obesity related health problems like high blood pressure and cholesterol.

You need to reduce your calorie level to 500 a day; this can be accomplished by reducing your carbohydrates and saturated, fat foods. If you follow the 500 calories diet plan for at least 2 weeks the results will be more than apparent. Here is a low calorie meal plan:

Breakfast is for a lot of people the most important meal of the day, but in case of 500 calorie diet it is not that much. During a day diet plan breakfast should consist in large amounts of tea or coffee, if you like to mix with you can use only a couple of spoons. Fruits like orange, grapefruit, grapes, apples or grapes, in fact fruits that are low in calories are recommended.

Lunch may have chicken, fish, lobster, shrimp, and pork always avoiding high fat meat. Anyway you can stay away from meat products; in this case you can consume a lot of greens. Vegetables like asparagus, spinach, cabbage, broccoli, tomato can be used as a replacement. Consuming the veggies mentioned as a meat replacement will provide you with all the necessary proteins needed to get through the day.

Diner may have same meal plan as lunch you can consume soups, fresh or cooked veggies, some of the vegetables and fruits that mentioned above are suitable for this diet.

 

Dinner should be the lightest meal of the day; so a small sandwich of chicken, cheese and some veggies might be the ideal solution, go always for low fat cheese and meat.

As you can see 500 calorie diet plan is composed of small portions of light food, we are accustomed to eat much more than that. This makes possible to lose weight very fast, but can lead also to malnutrition, low level of energy, lack of protein, reduced muscles mass and strength, etc.

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