#Increase Height Exercise After 15

[hollowthatfollowssme]

✩｡:*•.❁ Welcome To My Blog❁.•*:｡✩

About Me Height: 5’2” HW: 182-lbs

CW:126.6-lbs

UGW: 105-lbs

I am 26 y/o college graduate who works full-time. Was recovered for a while but relapsed in 2021 after hitting HW. I got married April 2024 to the love of my life. I am Gluten Intolerant and have a very sensitive stomach. I love K-pop, fashion, kitting, early 2000s TV, cooking, fitness, smoking weed, and anything related to online tea. Absolutely obsessed with trying new diet soda flavors. I have been disordered since the age of 15 and have gone through ana, mia, and BED over the years Proudly Self Harm free since 2018!

What's the Point of This Blog?

When I relapsed in 2021, I discovered pro-ana forums for the first time and I learned that there is a sub-section of proana that is actually pro-harm reduction. I resonated with it because I am not ready for help nor is it an option without losing my job and everything I worked hard for. I feel like I have no choice but to manage my symptoms and reduce the harm to my health the best I can on my own, and I am FAR from being the only person with an ED who feels like this. Many of us have a lot to lose if we seek treatment and that very fact prevents us from seeking help. The next best thing we can do for ourselves is change how we see and interact with disordered thoughts. Instead of starving yourself because you want to disappear, what if you tried to slowly and steadily lose weight so that you can do something you always denied yourself, something that you always told yourself you weigh too much to do? I know from experience, that losing weight quick and dirty only makes you feel worse and DOESN'T LAST once you start to eat "normally" again. Sustainable lifestyle changes are the only way to prevent loose skin, stay on track with a bingeing problem, and keep your metabolism and hormones from going out of wack, (reducing the negative symptoms and long-term health effects of ED.) If you don't believe it's possible, I have lost over 60+lbs while struggling with Bingeing over the course 18 months and have maintained that loss for about 1 year with absolutely no period regain. I went from a US dress size 14 to a size 6 and in the last year that I have stayed 120lbs, I now fit into a size 4 from body recomposition.

How Did You Do It?

1. Address negative thoughts when you can, when you say sweeping statements like "I always mess up" or "Everyone hates me" Challenge those thoughts with facts. Is that really true or does it just feel that way in the moment? Be honest with yourself. Motivation is always coming and going and you can't rely on self-hate to keep you on your diet, people who hate themselves rarely take good care of themselves and stay on track.

2. You don't have to eat low res to lose weight, instead create a proper and sustainable calorie deficit. Use this link to find your BMR and look at the activity level to see how many calories you really burn in a day, most anas underestimate this number. Whatever that BMR number is, subtract 500 calories, this will give you the amount you can eat and still lose 1 lb per week! 3500cals of deficit = 1 lb of loss. 1 lb per week sounds slow but having consistent loss week after week is so healing for someone who has alot of ups and downs emotionally from weight fluxs. If that sounds like you, give slower loss a shot! 3. Stop punishing yourself and find things that you enjoy instead. If you are taking away food to punish yourself or using increased exercise to punish yourself, you are actively sabotaging the only things that help you with weight loss. If you use those things as punishments, you are less likely to want to do them AT ALL. It's so important to find an enjoyable exercise that you look forward to and that relieves stress. Exercise is there to help you maintain your health/weight and using it as a punishment takes all the joy away from it and makes it into a chore you dread and avoid. Instead of taking away food, focus on buying higher quality food in smaller portions, you will find it tastes better and you look forward to planning your meals around those ingredients. 4. Eat high volume low calorie whole foods. Alot of packaged "health" food is just as bad as junk food, they just put a trendy-looking design on the package and the word "natural" slapped on it. before you buy or eat anything you need to be looking at the label on the back. If you want to feel more satisfied with your meals, try to get at least 60g of protein a day and avoid food that is calorically dense especially when you don't have access to a food scale. Try to eat more foods that contain one ingredient and when eating a full meal, try to fill your plate with 2 large servings of vegetables, one serving of protein, and one small serving of a grain or starchy vegetable. This ratio of food helps you feel full and keeps the calories low! If you have any more questions feel free to use my inbox! If you need help to reduce harm and feel like you are beyond helping yourself, please get help from a trusted loved one. Your well-being is worth more than what ever trouble you might get in asking for help. Nothing you did could ever warrant or make you deserve to not live. You are worthy of love and good health and I hope this helps you get a step closer to that.

[fitnessnirvana]

The Best HIIT Workout For Gaining Muscle

In just 30 minutes (plus a warm-up and cool-down), this full-body high-intensity interval training (HIIT) workout will raise your heart rate, promote muscle growth, enhance strength and power, and increase metabolic demand by working multiple muscle groups. Make sure you are giving the working intervals your all and resting during the rest intervals to get the most out of this workout.

Warm up: 5-10 minutes

By warming up the muscles and raising the heart rate, warming up gets the body ready for exercise. Five to ten minutes of gentle cardio or five minutes of cardio followed by five to ten minutes of dynamic activities might be used as a warm-up.

Main workout: 21-27 minutes

After 45 seconds of each workout, take a 15-second break. After finishing a full circuit, take a minute to recover before starting again for three or four cycles.

Burpees: Fitness enthusiasts love burpees because they work the entire body—chest, shoulders, arms, core, glutes, and legs—in one compound exercise. The quick leap after each exercise promotes muscular growth and helps to increase strength and power. Begin by standing, then lower yourself to a squat with your hands on the ground in front of you. Restart your feet in the push-up position, execute a traditional push-up, and then leap back into the squat position with speed. Leap forward with force, raising your arms above your head. Repeat.

Renegade rows: Renegade rows are a strenuous workout that strengthens the upper body and core, fatigues the muscles, and increases endurance. They combine two strength-building exercises, planks, and dumbbell rows. Take up a high plank position and place a dumbbell shoulder-width apart in each hand. Pull your right elbow back and up to row the right dumbbell up to your ribcage after engaging your core and driving the left dumbbell firmly into the floor. Return the dumbbell to the floor after using it, then switch to the other side.

Squat-to-overhead press: The squat-to-overhead press works several significant muscle groups to increase muscle mass and burn calories. It combines squats with a dumbbell shoulder press. Power, balance, and coordination are enhanced by squat to overhead lifts in addition to increasing whole-body strength. Holding a dumbbell in each hand by your shoulders, take a stance with your feet spaced hip and shoulder width apart. Drive through your heels to rise back up to a standing position after lowering your hips to a squat. Raise the dumbbells above your head while standing by straightening your arms. Repeat after lowering the dumbbells to shoulder height.

Kettlebell swings: Kettlebell swings are an all-around workout that works the glutes, hamstrings, core, shoulders, and back, among other muscular groups. It's a demanding, exciting, and dynamic exercise that raises your heart rate while developing strength and power. Place your feet shoulder-width apart and stand with your back straight. With both hands, raise the kettlebell so that your palms are facing your body as you descend into a half-squat. As you straighten your legs, push from your heels and propel your hips forward to raise the kettlebell to chest height, maintaining a tight core and a tiny bend in your knees. Take the kettlebell down between your legs and lower yourself back into a half-squat. That amounts to one rep.

Push-ups: The main muscles targeted by push-ups are the triceps, shoulders (deltoids), and chest (pectoralis major and minor). To stabilize your body during the exercise, they also work the muscles in your lower body, back, and core. A traditional compound exercise that can strengthen the upper body and encourage muscle growth is the push-up. Take a high plank stance to begin. Maintaining a straight torso, slowly bend your elbows and drop your chest toward the floor. Once your elbows are fully bent, push yourself back to the beginning position by pressing them into the floor. Throughout the exercise, make sure your spine is neutral and your abs are contracted.

Jumping lunge: An intense lower-body workout that works the quadriceps, hamstrings, glutes, and calves is the jumping lunge. Jumping increases the intensity of your exercise and activates your fast-twitch muscle fibers, which help you build muscle. Lunges are a unilateral exercise that enhances lower body strength, stability, and balance. Lean forward with one leg while starting in a lunge position. Leap as high as you can, change your legs midair, and land with the other leg front. For the course of the exercise, keep switching up the lunge jumps.

[healthyfitlifestyle09]

Biceps workout at home without equipment for beginners

Effective biceps workout for beginners that you can do at home without any equipment:

1. Towel Curls:

Grab a thick towel and stand with your feet shoulder-width apart.

Hold one end of the towel in each hand, with your palms facing up.

Tense your biceps and start pulling the towel apart as hard as you can, creating tension.

While maintaining tension, curl the towel toward your chest, keeping your elbows close to your body.

Squeeze your biceps at the top of the movement, then slowly release.

Repeat for 3 sets of 12-15 reps.

2. Water Jug Hammer Curls:

Fill two equally sized water jugs or bottles with water (adjust the weight to your fitness level).

Stand with your feet shoulder-width apart, holding a jug in each hand with your palms facing your torso (hammer grip).

Keep your upper arms stationary and curl the jugs/bottles toward your shoulders while exhaling.

Squeeze your biceps at the top of the movement, then slowly lower the jugs back down.

Repeat for 3 sets of 12-15 reps.

3. Push-Up to Downward Dog with Wrist Rotation:

Begin in a push-up position with your hands shoulder-width apart.

Lower your body towards the floor, then push back up.

After each push-up, shift into a downward dog position.

In the downward dog position, rotate your wrists in circles to stretch and engage your biceps.

Do 3 sets of 10-12 push-ups, and perform the wrist rotation in the downward dog position after each set.

4. Isometric Wall Curl:

Stand facing a wall with your feet about a foot away from it.

Place your hands flat against the wall at shoulder height, with your fingers pointing upward.

Push against the wall as hard as you can for 20-30 seconds, engaging your biceps.

Rest for 10 seconds, then repeat for 3 sets.

5. Shadow Boxing with Intense Focus on Bicep Contraction:

Stand in a relaxed stance and throw punches in the air, focusing on the contraction of your biceps with each punch.

Make sure to squeeze your biceps as you extend your arm, and then relax as you retract it.

Continue shadow boxing for 3 rounds of 2-3 minutes each, with 30 seconds of rest between rounds.

Remember to maintain proper form throughout these exercises and progressively increase the intensity as you get stronger. Consistency is key to seeing results, so aim to do this workout 2-3 times per week.

Read more helpful information about health & fitness :

[cleverhottubmiracle]

I started running when I was 15—and I haven't stopped since. One of my favorite things about running is that as long as I have sneakers, I can workout whenever I want. I don't need a bike. I don't need weights. I don't need the optional yoga block that I never seem to be able to find. That low barrier to entry is what keeps me incredibly consistent as a runner. However, it's also kept me from venturing into strength training, something I know I need to do (especially as I get older) to support the miles that bring me so much joy. Enter: Tonal, which in many ways provides the same no-fuss, no-other-equiment-necessary as running.Tonal is a piece of smart fitness equipment that was initially launched in 2018 and became a mainstay in many athletes’ homes during the pandemic, reaching unicorn status with help from pro athlete investors including Drew Brees, Larry Fitzgerald, Maria Sharapova, Mike Tyson, Sue Bird, Serena Williams, Stephen Curry, and others. Today, the brand launched the Tonal 2, a reinvented, reconfigured upgrade that I tested out, and—spoiler alert—love.What Is Tonal 2?Total 2 is a home gym in a single machine (plus a few accessories). For many, it removes the barrier to entries that keep people from doing strength training, such as creating complicated setups, understanding exercise technique, and having easy access to certain equipment. Tonal 2 uses a cable system and magnetic weight that adjusts to how you’re functioning in a workout, and it can have adaptive weight management, so If you’re crushing it in a move, the system piles weight on; if you’re struggling in another, it takes it off.In sum, you can perform over 240 exercises by adjusting the height, width, and angles of the arms and combining that with the included ropes, handles, or barbell (plus a bench). The main piece of hardware is fixed to the wall and has a 24-inch interactive touchscreen. When you first turn the machine on, you go through an onboarding process that allows you to select why you’re working out and set your goals. (This determines the types of content that are served up to you when you work out.)Once you’re set up, you run through a five-minute strength assessment so that the Tonal can assess your lifting capabilities. Then, when you’re in a workout, it will set the weight for you automatically so that you can get right into the move. (At first, I found that the weights feel a little light, but after a few reps, I’m right at the place I need to be.) There are individual workouts as well as programs that span days or weeks, depending on your preferences.Reviewed by Ali Finney; Photo by Ali Finney Photo by Ali Finney; Review by Ali Finney How Is Tonal 2 Different from the Original?Tonal 2 has some key updates from the original machine that make it even easier to use and interact with:1. Increased maximum weight of 250 poundsThe previous machine allowed users to lift up to 200 pounds, but Tonal 2 ups the ante. You can now lift up to 250 pounds—a feature that I likely won't be using myself, but is one that many people shopping for a piece of smart fitness equipment will enjoy.2. Smart ViewA new feature called Smart View allows users to watch a video of themselves doing a movement while also following along with a workout program. This is helpful because not only does it allow you to see if you're performing a move correctly, but if you aren’t, Tonal 2 can capture that and give you coaching cues that help you to make tweaks to nail down your form.3. DesignThere have been some design upgrades that make the machine look even sleeker than it used to: The all-black exterior is now accented with chrome, making it look very polished, and not like the eyesore that some workout equipment winds up looking like.4. Drop SetsWhen performing drop sets, the Tonal 2 is now able to assess when you start to get tired and slow down on a move, nearing the point of failure. When it detects this happening, the machine drops weight so that you can keep going for longer, helping you increase the intensity of your workout.Review by Ali Finney; Photo by Ali Finney This lever moves the arms up and down. Review by Ali Finney; Photo by Ali Finney This button widens and narrows the arms and changes the angles. What Is It Like Using Tonal 2?I've never really liked strength training in a way that kept me consistent with it. I would often perform strength workouts solely because a marathon training plan told me that I needed to, but I had no real desire to seek out new ways to get stronger. My favorites are:1. Workouts feel uniqueEvery Tonal 2 workout I've done feels unique and different, and I never get bored. That's particularly true if you follow programs, which I’ve done fairly consistently while testing out the equipment. The trainers keep you energized and moving in different ways each day and the coaching cues match up with the type of workout that you’re doing so you feel properly guided. Peloton gets a ton of credit for making really fun and engaging content that keeps you sweating along, and the Tonal (in my experience), is of the same caliber. I love that different coaches give you different types of motivation and the workouts themselves range from HIIT and yoga to strength training and meditation. You really can do it all from this machine. training to2. It’s all the equipment you needA big part of the reason that I never felt like I’d keep up with workouts is that I never had the right equipment in place to do the various exercises I needed to get stronger over time, but the Tonal 2 helped clear that up for me. It has everything you need to do over 240 moves, which pretty much ensures that I no longer have that excuse.3. It’s not bulky or uglyNot to chastise the fitness industry at large, but many of the machines out there take up a ton of space and look really clunky. The Tonal 2, in the right room, can simply disappear on the wall and look like it should live there rather than that it has to live there.4. It’s motivatingI started lifting heavier than I was previously able to in days—not months. Perhaps that’s a sign that I phoned it in a little in the beginning, but it’s likely just proof that consistently showing up to workouts can really pay off quickly. Seeing those small wins made me want to keep hitting my workouts morning after morning.Would We Recommend Tonal 2?Hell yeah. For people who just want to get fit and don’t want to overcomplicate things too much, the Tonal 2 is 100% a must-buy. There are workouts for everyone, from beginners all the way up to competitive athletes. I think those keen on meticulously programming their own workouts may be better served with a gym membership, where you can get in there and craft your own routine. But for me, Tonal 2 made me stay consistent and get in a lot more strength training than I ever have before. I know in a year, I’ll be able to say the same thing. Source link

[norajworld]

I started running when I was 15—and I haven't stopped since. One of my favorite things about running is that as long as I have sneakers, I can workout whenever I want. I don't need a bike. I don't need weights. I don't need the optional yoga block that I never seem to be able to find. That low barrier to entry is what keeps me incredibly consistent as a runner. However, it's also kept me from venturing into strength training, something I know I need to do (especially as I get older) to support the miles that bring me so much joy. Enter: Tonal, which in many ways provides the same no-fuss, no-other-equiment-necessary as running.Tonal is a piece of smart fitness equipment that was initially launched in 2018 and became a mainstay in many athletes’ homes during the pandemic, reaching unicorn status with help from pro athlete investors including Drew Brees, Larry Fitzgerald, Maria Sharapova, Mike Tyson, Sue Bird, Serena Williams, Stephen Curry, and others. Today, the brand launched the Tonal 2, a reinvented, reconfigured upgrade that I tested out, and—spoiler alert—love.What Is Tonal 2?Total 2 is a home gym in a single machine (plus a few accessories). For many, it removes the barrier to entries that keep people from doing strength training, such as creating complicated setups, understanding exercise technique, and having easy access to certain equipment. Tonal 2 uses a cable system and magnetic weight that adjusts to how you’re functioning in a workout, and it can have adaptive weight management, so If you’re crushing it in a move, the system piles weight on; if you’re struggling in another, it takes it off.In sum, you can perform over 240 exercises by adjusting the height, width, and angles of the arms and combining that with the included ropes, handles, or barbell (plus a bench). The main piece of hardware is fixed to the wall and has a 24-inch interactive touchscreen. When you first turn the machine on, you go through an onboarding process that allows you to select why you’re working out and set your goals. (This determines the types of content that are served up to you when you work out.)Once you’re set up, you run through a five-minute strength assessment so that the Tonal can assess your lifting capabilities. Then, when you’re in a workout, it will set the weight for you automatically so that you can get right into the move. (At first, I found that the weights feel a little light, but after a few reps, I’m right at the place I need to be.) There are individual workouts as well as programs that span days or weeks, depending on your preferences.Reviewed by Ali Finney; Photo by Ali Finney Photo by Ali Finney; Review by Ali Finney How Is Tonal 2 Different from the Original?Tonal 2 has some key updates from the original machine that make it even easier to use and interact with:1. Increased maximum weight of 250 poundsThe previous machine allowed users to lift up to 200 pounds, but Tonal 2 ups the ante. You can now lift up to 250 pounds—a feature that I likely won't be using myself, but is one that many people shopping for a piece of smart fitness equipment will enjoy.2. Smart ViewA new feature called Smart View allows users to watch a video of themselves doing a movement while also following along with a workout program. This is helpful because not only does it allow you to see if you're performing a move correctly, but if you aren’t, Tonal 2 can capture that and give you coaching cues that help you to make tweaks to nail down your form.3. DesignThere have been some design upgrades that make the machine look even sleeker than it used to: The all-black exterior is now accented with chrome, making it look very polished, and not like the eyesore that some workout equipment winds up looking like.4. Drop SetsWhen performing drop sets, the Tonal 2 is now able to assess when you start to get tired and slow down on a move, nearing the point of failure. When it detects this happening, the machine drops weight so that you can keep going for longer, helping you increase the intensity of your workout.Review by Ali Finney; Photo by Ali Finney This lever moves the arms up and down. Review by Ali Finney; Photo by Ali Finney This button widens and narrows the arms and changes the angles. What Is It Like Using Tonal 2?I've never really liked strength training in a way that kept me consistent with it. I would often perform strength workouts solely because a marathon training plan told me that I needed to, but I had no real desire to seek out new ways to get stronger. My favorites are:1. Workouts feel uniqueEvery Tonal 2 workout I've done feels unique and different, and I never get bored. That's particularly true if you follow programs, which I’ve done fairly consistently while testing out the equipment. The trainers keep you energized and moving in different ways each day and the coaching cues match up with the type of workout that you’re doing so you feel properly guided. Peloton gets a ton of credit for making really fun and engaging content that keeps you sweating along, and the Tonal (in my experience), is of the same caliber. I love that different coaches give you different types of motivation and the workouts themselves range from HIIT and yoga to strength training and meditation. You really can do it all from this machine. training to2. It’s all the equipment you needA big part of the reason that I never felt like I’d keep up with workouts is that I never had the right equipment in place to do the various exercises I needed to get stronger over time, but the Tonal 2 helped clear that up for me. It has everything you need to do over 240 moves, which pretty much ensures that I no longer have that excuse.3. It’s not bulky or uglyNot to chastise the fitness industry at large, but many of the machines out there take up a ton of space and look really clunky. The Tonal 2, in the right room, can simply disappear on the wall and look like it should live there rather than that it has to live there.4. It’s motivatingI started lifting heavier than I was previously able to in days—not months. Perhaps that’s a sign that I phoned it in a little in the beginning, but it’s likely just proof that consistently showing up to workouts can really pay off quickly. Seeing those small wins made me want to keep hitting my workouts morning after morning.Would We Recommend Tonal 2?Hell yeah. For people who just want to get fit and don’t want to overcomplicate things too much, the Tonal 2 is 100% a must-buy. There are workouts for everyone, from beginners all the way up to competitive athletes. I think those keen on meticulously programming their own workouts may be better served with a gym membership, where you can get in there and craft your own routine. But for me, Tonal 2 made me stay consistent and get in a lot more strength training than I ever have before. I know in a year, I’ll be able to say the same thing. Source link

[ellajme0]

I started running when I was 15—and I haven't stopped since. One of my favorite things about running is that as long as I have sneakers, I can workout whenever I want. I don't need a bike. I don't need weights. I don't need the optional yoga block that I never seem to be able to find. That low barrier to entry is what keeps me incredibly consistent as a runner. However, it's also kept me from venturing into strength training, something I know I need to do (especially as I get older) to support the miles that bring me so much joy. Enter: Tonal, which in many ways provides the same no-fuss, no-other-equiment-necessary as running.Tonal is a piece of smart fitness equipment that was initially launched in 2018 and became a mainstay in many athletes’ homes during the pandemic, reaching unicorn status with help from pro athlete investors including Drew Brees, Larry Fitzgerald, Maria Sharapova, Mike Tyson, Sue Bird, Serena Williams, Stephen Curry, and others. Today, the brand launched the Tonal 2, a reinvented, reconfigured upgrade that I tested out, and—spoiler alert—love.What Is Tonal 2?Total 2 is a home gym in a single machine (plus a few accessories). For many, it removes the barrier to entries that keep people from doing strength training, such as creating complicated setups, understanding exercise technique, and having easy access to certain equipment. Tonal 2 uses a cable system and magnetic weight that adjusts to how you’re functioning in a workout, and it can have adaptive weight management, so If you’re crushing it in a move, the system piles weight on; if you’re struggling in another, it takes it off.In sum, you can perform over 240 exercises by adjusting the height, width, and angles of the arms and combining that with the included ropes, handles, or barbell (plus a bench). The main piece of hardware is fixed to the wall and has a 24-inch interactive touchscreen. When you first turn the machine on, you go through an onboarding process that allows you to select why you’re working out and set your goals. (This determines the types of content that are served up to you when you work out.)Once you’re set up, you run through a five-minute strength assessment so that the Tonal can assess your lifting capabilities. Then, when you’re in a workout, it will set the weight for you automatically so that you can get right into the move. (At first, I found that the weights feel a little light, but after a few reps, I’m right at the place I need to be.) There are individual workouts as well as programs that span days or weeks, depending on your preferences.Reviewed by Ali Finney; Photo by Ali Finney Photo by Ali Finney; Review by Ali Finney How Is Tonal 2 Different from the Original?Tonal 2 has some key updates from the original machine that make it even easier to use and interact with:1. Increased maximum weight of 250 poundsThe previous machine allowed users to lift up to 200 pounds, but Tonal 2 ups the ante. You can now lift up to 250 pounds—a feature that I likely won't be using myself, but is one that many people shopping for a piece of smart fitness equipment will enjoy.2. Smart ViewA new feature called Smart View allows users to watch a video of themselves doing a movement while also following along with a workout program. This is helpful because not only does it allow you to see if you're performing a move correctly, but if you aren’t, Tonal 2 can capture that and give you coaching cues that help you to make tweaks to nail down your form.3. DesignThere have been some design upgrades that make the machine look even sleeker than it used to: The all-black exterior is now accented with chrome, making it look very polished, and not like the eyesore that some workout equipment winds up looking like.4. Drop SetsWhen performing drop sets, the Tonal 2 is now able to assess when you start to get tired and slow down on a move, nearing the point of failure. When it detects this happening, the machine drops weight so that you can keep going for longer, helping you increase the intensity of your workout.Review by Ali Finney; Photo by Ali Finney This lever moves the arms up and down. Review by Ali Finney; Photo by Ali Finney This button widens and narrows the arms and changes the angles. What Is It Like Using Tonal 2?I've never really liked strength training in a way that kept me consistent with it. I would often perform strength workouts solely because a marathon training plan told me that I needed to, but I had no real desire to seek out new ways to get stronger. My favorites are:1. Workouts feel uniqueEvery Tonal 2 workout I've done feels unique and different, and I never get bored. That's particularly true if you follow programs, which I’ve done fairly consistently while testing out the equipment. The trainers keep you energized and moving in different ways each day and the coaching cues match up with the type of workout that you’re doing so you feel properly guided. Peloton gets a ton of credit for making really fun and engaging content that keeps you sweating along, and the Tonal (in my experience), is of the same caliber. I love that different coaches give you different types of motivation and the workouts themselves range from HIIT and yoga to strength training and meditation. You really can do it all from this machine. training to2. It’s all the equipment you needA big part of the reason that I never felt like I’d keep up with workouts is that I never had the right equipment in place to do the various exercises I needed to get stronger over time, but the Tonal 2 helped clear that up for me. It has everything you need to do over 240 moves, which pretty much ensures that I no longer have that excuse.3. It’s not bulky or uglyNot to chastise the fitness industry at large, but many of the machines out there take up a ton of space and look really clunky. The Tonal 2, in the right room, can simply disappear on the wall and look like it should live there rather than that it has to live there.4. It’s motivatingI started lifting heavier than I was previously able to in days—not months. Perhaps that’s a sign that I phoned it in a little in the beginning, but it’s likely just proof that consistently showing up to workouts can really pay off quickly. Seeing those small wins made me want to keep hitting my workouts morning after morning.Would We Recommend Tonal 2?Hell yeah. For people who just want to get fit and don’t want to overcomplicate things too much, the Tonal 2 is 100% a must-buy. There are workouts for everyone, from beginners all the way up to competitive athletes. I think those keen on meticulously programming their own workouts may be better served with a gym membership, where you can get in there and craft your own routine. But for me, Tonal 2 made me stay consistent and get in a lot more strength training than I ever have before. I know in a year, I’ll be able to say the same thing. Source link

[chilimili212]

I started running when I was 15—and I haven't stopped since. One of my favorite things about running is that as long as I have sneakers, I can workout whenever I want. I don't need a bike. I don't need weights. I don't need the optional yoga block that I never seem to be able to find. That low barrier to entry is what keeps me incredibly consistent as a runner. However, it's also kept me from venturing into strength training, something I know I need to do (especially as I get older) to support the miles that bring me so much joy. Enter: Tonal, which in many ways provides the same no-fuss, no-other-equiment-necessary as running.Tonal is a piece of smart fitness equipment that was initially launched in 2018 and became a mainstay in many athletes’ homes during the pandemic, reaching unicorn status with help from pro athlete investors including Drew Brees, Larry Fitzgerald, Maria Sharapova, Mike Tyson, Sue Bird, Serena Williams, Stephen Curry, and others. Today, the brand launched the Tonal 2, a reinvented, reconfigured upgrade that I tested out, and—spoiler alert—love.What Is Tonal 2?Total 2 is a home gym in a single machine (plus a few accessories). For many, it removes the barrier to entries that keep people from doing strength training, such as creating complicated setups, understanding exercise technique, and having easy access to certain equipment. Tonal 2 uses a cable system and magnetic weight that adjusts to how you’re functioning in a workout, and it can have adaptive weight management, so If you’re crushing it in a move, the system piles weight on; if you’re struggling in another, it takes it off.In sum, you can perform over 240 exercises by adjusting the height, width, and angles of the arms and combining that with the included ropes, handles, or barbell (plus a bench). The main piece of hardware is fixed to the wall and has a 24-inch interactive touchscreen. When you first turn the machine on, you go through an onboarding process that allows you to select why you’re working out and set your goals. (This determines the types of content that are served up to you when you work out.)Once you’re set up, you run through a five-minute strength assessment so that the Tonal can assess your lifting capabilities. Then, when you’re in a workout, it will set the weight for you automatically so that you can get right into the move. (At first, I found that the weights feel a little light, but after a few reps, I’m right at the place I need to be.) There are individual workouts as well as programs that span days or weeks, depending on your preferences.Reviewed by Ali Finney; Photo by Ali Finney Photo by Ali Finney; Review by Ali Finney How Is Tonal 2 Different from the Original?Tonal 2 has some key updates from the original machine that make it even easier to use and interact with:1. Increased maximum weight of 250 poundsThe previous machine allowed users to lift up to 200 pounds, but Tonal 2 ups the ante. You can now lift up to 250 pounds—a feature that I likely won't be using myself, but is one that many people shopping for a piece of smart fitness equipment will enjoy.2. Smart ViewA new feature called Smart View allows users to watch a video of themselves doing a movement while also following along with a workout program. This is helpful because not only does it allow you to see if you're performing a move correctly, but if you aren’t, Tonal 2 can capture that and give you coaching cues that help you to make tweaks to nail down your form.3. DesignThere have been some design upgrades that make the machine look even sleeker than it used to: The all-black exterior is now accented with chrome, making it look very polished, and not like the eyesore that some workout equipment winds up looking like.4. Drop SetsWhen performing drop sets, the Tonal 2 is now able to assess when you start to get tired and slow down on a move, nearing the point of failure. When it detects this happening, the machine drops weight so that you can keep going for longer, helping you increase the intensity of your workout.Review by Ali Finney; Photo by Ali Finney This lever moves the arms up and down. Review by Ali Finney; Photo by Ali Finney This button widens and narrows the arms and changes the angles. What Is It Like Using Tonal 2?I've never really liked strength training in a way that kept me consistent with it. I would often perform strength workouts solely because a marathon training plan told me that I needed to, but I had no real desire to seek out new ways to get stronger. My favorites are:1. Workouts feel uniqueEvery Tonal 2 workout I've done feels unique and different, and I never get bored. That's particularly true if you follow programs, which I’ve done fairly consistently while testing out the equipment. The trainers keep you energized and moving in different ways each day and the coaching cues match up with the type of workout that you’re doing so you feel properly guided. Peloton gets a ton of credit for making really fun and engaging content that keeps you sweating along, and the Tonal (in my experience), is of the same caliber. I love that different coaches give you different types of motivation and the workouts themselves range from HIIT and yoga to strength training and meditation. You really can do it all from this machine. training to2. It’s all the equipment you needA big part of the reason that I never felt like I’d keep up with workouts is that I never had the right equipment in place to do the various exercises I needed to get stronger over time, but the Tonal 2 helped clear that up for me. It has everything you need to do over 240 moves, which pretty much ensures that I no longer have that excuse.3. It’s not bulky or uglyNot to chastise the fitness industry at large, but many of the machines out there take up a ton of space and look really clunky. The Tonal 2, in the right room, can simply disappear on the wall and look like it should live there rather than that it has to live there.4. It’s motivatingI started lifting heavier than I was previously able to in days—not months. Perhaps that’s a sign that I phoned it in a little in the beginning, but it’s likely just proof that consistently showing up to workouts can really pay off quickly. Seeing those small wins made me want to keep hitting my workouts morning after morning.Would We Recommend Tonal 2?Hell yeah. For people who just want to get fit and don’t want to overcomplicate things too much, the Tonal 2 is 100% a must-buy. There are workouts for everyone, from beginners all the way up to competitive athletes. I think those keen on meticulously programming their own workouts may be better served with a gym membership, where you can get in there and craft your own routine. But for me, Tonal 2 made me stay consistent and get in a lot more strength training than I ever have before. I know in a year, I’ll be able to say the same thing. Source link

[oliviajoyice21]

I started running when I was 15—and I haven't stopped since. One of my favorite things about running is that as long as I have sneakers, I can workout whenever I want. I don't need a bike. I don't need weights. I don't need the optional yoga block that I never seem to be able to find. That low barrier to entry is what keeps me incredibly consistent as a runner. However, it's also kept me from venturing into strength training, something I know I need to do (especially as I get older) to support the miles that bring me so much joy. Enter: Tonal, which in many ways provides the same no-fuss, no-other-equiment-necessary as running.Tonal is a piece of smart fitness equipment that was initially launched in 2018 and became a mainstay in many athletes’ homes during the pandemic, reaching unicorn status with help from pro athlete investors including Drew Brees, Larry Fitzgerald, Maria Sharapova, Mike Tyson, Sue Bird, Serena Williams, Stephen Curry, and others. Today, the brand launched the Tonal 2, a reinvented, reconfigured upgrade that I tested out, and—spoiler alert—love.What Is Tonal 2?Total 2 is a home gym in a single machine (plus a few accessories). For many, it removes the barrier to entries that keep people from doing strength training, such as creating complicated setups, understanding exercise technique, and having easy access to certain equipment. Tonal 2 uses a cable system and magnetic weight that adjusts to how you’re functioning in a workout, and it can have adaptive weight management, so If you’re crushing it in a move, the system piles weight on; if you’re struggling in another, it takes it off.In sum, you can perform over 240 exercises by adjusting the height, width, and angles of the arms and combining that with the included ropes, handles, or barbell (plus a bench). The main piece of hardware is fixed to the wall and has a 24-inch interactive touchscreen. When you first turn the machine on, you go through an onboarding process that allows you to select why you’re working out and set your goals. (This determines the types of content that are served up to you when you work out.)Once you’re set up, you run through a five-minute strength assessment so that the Tonal can assess your lifting capabilities. Then, when you’re in a workout, it will set the weight for you automatically so that you can get right into the move. (At first, I found that the weights feel a little light, but after a few reps, I’m right at the place I need to be.) There are individual workouts as well as programs that span days or weeks, depending on your preferences.Reviewed by Ali Finney; Photo by Ali Finney Photo by Ali Finney; Review by Ali Finney How Is Tonal 2 Different from the Original?Tonal 2 has some key updates from the original machine that make it even easier to use and interact with:1. Increased maximum weight of 250 poundsThe previous machine allowed users to lift up to 200 pounds, but Tonal 2 ups the ante. You can now lift up to 250 pounds—a feature that I likely won't be using myself, but is one that many people shopping for a piece of smart fitness equipment will enjoy.2. Smart ViewA new feature called Smart View allows users to watch a video of themselves doing a movement while also following along with a workout program. This is helpful because not only does it allow you to see if you're performing a move correctly, but if you aren’t, Tonal 2 can capture that and give you coaching cues that help you to make tweaks to nail down your form.3. DesignThere have been some design upgrades that make the machine look even sleeker than it used to: The all-black exterior is now accented with chrome, making it look very polished, and not like the eyesore that some workout equipment winds up looking like.4. Drop SetsWhen performing drop sets, the Tonal 2 is now able to assess when you start to get tired and slow down on a move, nearing the point of failure. When it detects this happening, the machine drops weight so that you can keep going for longer, helping you increase the intensity of your workout.Review by Ali Finney; Photo by Ali Finney This lever moves the arms up and down. Review by Ali Finney; Photo by Ali Finney This button widens and narrows the arms and changes the angles. What Is It Like Using Tonal 2?I've never really liked strength training in a way that kept me consistent with it. I would often perform strength workouts solely because a marathon training plan told me that I needed to, but I had no real desire to seek out new ways to get stronger. My favorites are:1. Workouts feel uniqueEvery Tonal 2 workout I've done feels unique and different, and I never get bored. That's particularly true if you follow programs, which I’ve done fairly consistently while testing out the equipment. The trainers keep you energized and moving in different ways each day and the coaching cues match up with the type of workout that you’re doing so you feel properly guided. Peloton gets a ton of credit for making really fun and engaging content that keeps you sweating along, and the Tonal (in my experience), is of the same caliber. I love that different coaches give you different types of motivation and the workouts themselves range from HIIT and yoga to strength training and meditation. You really can do it all from this machine. training to2. It’s all the equipment you needA big part of the reason that I never felt like I’d keep up with workouts is that I never had the right equipment in place to do the various exercises I needed to get stronger over time, but the Tonal 2 helped clear that up for me. It has everything you need to do over 240 moves, which pretty much ensures that I no longer have that excuse.3. It’s not bulky or uglyNot to chastise the fitness industry at large, but many of the machines out there take up a ton of space and look really clunky. The Tonal 2, in the right room, can simply disappear on the wall and look like it should live there rather than that it has to live there.4. It’s motivatingI started lifting heavier than I was previously able to in days—not months. Perhaps that’s a sign that I phoned it in a little in the beginning, but it’s likely just proof that consistently showing up to workouts can really pay off quickly. Seeing those small wins made me want to keep hitting my workouts morning after morning.Would We Recommend Tonal 2?Hell yeah. For people who just want to get fit and don’t want to overcomplicate things too much, the Tonal 2 is 100% a must-buy. There are workouts for everyone, from beginners all the way up to competitive athletes. I think those keen on meticulously programming their own workouts may be better served with a gym membership, where you can get in there and craft your own routine. But for me, Tonal 2 made me stay consistent and get in a lot more strength training than I ever have before. I know in a year, I’ll be able to say the same thing. Source link

[weightloss-hub]

Best Workouts for Burning Fat Fast

Get Now Fast Burn Extreme for people who want to quickly and safely burn body fat and reduce body weight.

When it comes to losing weight and burning fat, incorporating the right workouts into your routine is essential. High-intensity exercises not only help you shed calories but also improve your overall fitness. In this blog post, we will explore some of the best workouts for burning fat quickly, along with their benefits and how to perform them effectively.

Top Workouts for Burning Fat

1. High-Intensity Interval Training (HIIT) HIIT is a training technique that alternates between intense bursts of activity and fixed periods of less-intense activity or rest. This method is highly effective for burning fat in a short amount of time.

- Example Workout: 30 seconds of sprinting followed by 1 minute of walking, repeated for 15–20 minutes. - Benefits: Increases metabolic rate and burns calories long after the workout is finished.

2. Burpees Burpees are a full-body exercise that combines strength training with aerobic conditioning.

- How to Perform: Start standing, drop into a squat with your hands on the ground, kick your feet back into a plank position, perform a push-up, jump your feet back to your hands, and explode upward into a jump. - Reps: 10–12 reps. - Benefits: Burns a high number of calories and builds strength.

3. Kettlebell Swings This exercise is excellent for building strength and endurance while burning fat.

- How to Perform: Stand with feet shoulder-width apart, hold the kettlebell with both hands, hinge at the hips to swing it between your legs, and then thrust your hips forward to swing it up to shoulder height. - Reps: 10–12 reps. - Benefits: Engages multiple muscle groups and boosts cardiovascular fitness.

4. Mountain Climbers A dynamic exercise that targets your core while providing a great cardio workout.

- How to Perform: Start in a plank position and alternate bringing your knees towards your chest at a rapid pace. - Duration: 30 seconds. - Benefits: Increases heart rate and strengthens core muscles.

5. Dumbbell Squat Press (Thrusters) A compound movement that combines squats with an overhead press.

How to Perform: Hold dumbbells at shoulder height, squat down, then press the weights overhead as you stand up. - Reps: 10–12 reps. - Benefits: Works multiple muscle groups simultaneously and enhances calorie burn.

Get Now Fast Burn Extreme for people who want to quickly and safely burn body fat and reduce body weight.

 Frequently Asked Questions (FAQs)

1. How often should I do these workouts?  Aim for at least 3–4 times per week, combining different workouts for balanced fitness.

2. Can I do these workouts at home?  Yes, most of these exercises require minimal equipment and can be done at home or in a gym.

3. What should I eat before a workout?  A light snack containing carbohydrates and protein about 30 minutes prior can help fuel your workout.

4. How long will it take to see results?  With consistent effort and a healthy diet, you may start seeing results in as little as 4 weeks.

5. Are there any risks associated with high-intensity workouts?  As with any exercise program, there is a risk of injury if not performed correctly. Always warm up properly and listen to your body.

6. Do I need special equipment for these workouts?  While some exercises require dumbbells or kettlebells, many can be performed using just body weight.

7. Can I combine these workouts with cardio?  Absolutely! Combining strength training with cardio can enhance fat loss results.

8. What if I’m a beginner?  Start slowly with fewer repetitions or lower intensity, gradually increasing as you build strength and endurance.

9. Is it necessary to stretch after workouts?  Yes, stretching helps prevent injury and aids in recovery after intense workouts.

10. Should I focus solely on fat-burning exercises?  Incorporate a variety of exercises into your routine for overall fitness, including strength training and flexibility work alongside fat-burning workouts.

Get Now Fast Burn Extreme for people who want to quickly and safely burn body fat and reduce body weight.

 Conclusion

Incorporating these effective fat-burning workouts into your routine can significantly enhance your weight loss journey. 

Remember that consistency is key, along with proper nutrition and hydration. Whether you choose HIIT sessions or strength training exercises like burpees or kettlebell swings, you’ll be on the path to achieving your fitness goals in no time!

[pablogerbolesparrilla]

Improving your golf game quickly involves a combination of practice, technique refinement, and mental strategy. Here’s a detailed guide with tips to help you see progress:

1. Fundamentals of Grip and Stance

Grip: Ensure you have a proper grip. The V’s formed by your thumbs and forefingers should point toward your right shoulder (for right-handed players). Experiment with different grips (interlocking, overlapping, or ten-finger) to see what feels best.

Stance: Your feet should be shoulder-width apart for stability. Align your body parallel to the target line. Distribute your weight evenly and flex your knees slightly.

2. Improve Your Swing Mechanics

Backswing: Focus on a smooth takeaway. Keep the clubhead low and try to create a wide arc.

Downswing: Initiate the downswing with your hips, not your arms. This helps generate power and maintains balance.

Follow-through: Finish your swing with your weight on your front foot and your chest facing the target. A full follow-through helps with consistency.

3. Short Game Focus

Chipping: Practice different lies and distances. Use a narrow stance and lean slightly toward your target. Focus on a pendulum motion with your arms and shoulders.

Putting: Work on your alignment and distance control. Practice both short (3-5 feet) and long (15-20 feet) putts. Use a metronome or your own rhythm to develop a consistent stroke.

4. Practice with Purpose

Range Time: Divide your practice sessions into segments (e.g., 30 minutes for drives, 30 for iron shots). Focus on one aspect at a time.

Target Practice: Use specific targets at the range to improve your accuracy. Incorporate drills like the "One Club Challenge" where you hit only one club for a set number of shots.

5. Play Regularly

Course Management: Focus on playing smarter, not harder. Assess risks on each hole, and play to your strengths. Aim for the center of the greens instead of the flags.

Variety: Play different courses to experience various conditions and challenges, which will improve your adaptability.

6. Physical Fitness

Strength Training: Incorporate exercises that build core strength, flexibility, and stability. Focus on movements that mimic golf swings, like rotational exercises.

Flexibility: Regular stretching can improve your range of motion, helping to achieve a better swing. Consider yoga or dynamic stretches.

7. Mental Game

Visualization: Before each shot, visualize the trajectory and landing of the ball. This mental rehearsal can increase your confidence and focus.

Stay Positive: Golf is a challenging sport. Maintain a positive attitude, especially after mistakes. Learn from them instead of dwelling on them.

8. Seek Professional Help

Lessons: Consider taking lessons from a golf pro. A professional can provide personalized feedback and help identify areas for improvement.

Video Analysis: Recording your swings can reveal flaws in your technique that you may not notice in real-time.

9. Equipment Check

Clubs: Ensure your clubs are fitted for your height and swing style. Ill-fitted clubs can hinder your performance.

Ball Selection: Experiment with different types of golf balls. Some may suit your playing style better than others.

10. Track Your Progress

Statistics: Keep track of your scores, fairways hit, greens in regulation, and putts per round. Identifying trends can help you focus your practice effectively.

Set Goals: Establish realistic short-term and long-term goals. This will give you something to strive for and help keep you motivated.

Conclusion

Improving your golf game takes time and commitment, but by focusing on these key areas, you can accelerate your progress. Regular practice, combined with a positive mindset and the right techniques, will help you lower your scores and enjoy the game more. Happy golfing!

[excelfit]

Complete Guide to the Peck Rear Delt Machine

1. Introduction to the Peck Rear Delt Machine

The Peck Rear Delt Machine, often referred to as the Reverse Pec Deck, is a popular piece of equipment used to isolate and strengthen the rear deltoid muscles. This guide will walk you through the benefits, proper setup, execution, and tips for optimal use of the machine.

2. Benefits of Using the Peck Rear Delt Machine

Improves Posture: Strengthens the rear delts, helping to correct posture and prevent rounded shoulders.

Enhances Upper Body Stability: Builds shoulder stability and supports overall upper body strength.

Increases Shoulder Mobility: Improves flexibility and range of motion in the shoulder joints.

Reduces Risk of Shoulder Injury: Prevents muscle imbalances and related injuries by targeting often neglected muscles.

Develops Back Definition: Contributes to a more defined and aesthetically pleasing upper back.

3. How to Set Up the Peck Rear Delt Machine

Adjust the Seat Height: Sit on the machine and adjust the seat so that the handles are aligned with your shoulders.

Set the Handle Position: Position the handles at a level that allows your arms to be extended straight out when in the starting position.

Choose the Weight: Select a weight that is challenging but allows you to perform the exercise with proper form.

4. Proper Form and Technique

Starting Position: Sit on the machine with your back straight and chest up. Grasp the handles with your arms extended out to the sides.

Execution: Pull the handles back in a controlled motion, squeezing your shoulder blades together and engaging your rear deltoids.

Return: Slowly return to the starting position, maintaining tension in the rear delts throughout the movement.

Breathing: Exhale while pulling the handles back and inhale as you return to the starting position.

5. Common Mistakes to Avoid

Using Too Much Weight: Overloading can lead to poor form and potential injury. Start with a manageable weight and increase gradually.

Incorrect Seat Height: Improper seat adjustment can reduce the effectiveness of the exercise and increase the risk of shoulder strain.

Overarching the Back: Keep your back straight and avoid arching excessively to prevent lower back strain.

6. Variations and Alternatives

Single-Arm Rear Delt Fly: Perform the exercise one arm at a time to focus on individual muscle strength.

Standing Reverse Flyes: Use dumbbells for a standing version of the rear delt exercise.

Face Pulls: Utilize a cable machine for a different angle of rear delt activation.

7. Incorporating the Peck Rear Delt Machine into Your Workout Routine

Frequency: Include the exercise 2-3 times per week as part of your shoulder or upper body workout.

Reps and Sets: Aim for 3-4 sets of 10-15 repetitions, depending on your fitness goals.

Rest: Allow 48 hours of recovery between sessions targeting the same muscle group.

8. Safety Tips

Warm-Up: Always warm up your shoulders before starting the exercise to reduce the risk of injury.

Cool Down: Stretch your shoulders and back after the workout to improve flexibility and reduce muscle soreness.

Seek Professional Advice: Consult a fitness trainer if you're unsure about proper form or machine setup.

9. Conclusion

The Peck Rear Delt Machine is a valuable tool for enhancing shoulder strength, stability, and posture. By following the proper setup, form, and technique, you can effectively target the rear deltoids and achieve well-rounded shoulder development.

10. FAQs

How often should I use the Peck Rear Delt Machine? Use it 2-3 times a week as part of your shoulder or upper body workout routine.

Can I use the Peck Rear Delt Machine if I have shoulder issues? Consult with a healthcare provider or fitness professional before using the machine if you have existing shoulder conditions.

What is the best weight to start with? Begin with a weight that allows you to perform the exercise with proper form and gradually increase as you build strength.

[susantaylor01]

How to remove fat belly

Introduction

Belly fat is a common concern for many people, not only for aesthetic reasons but also due to its link to serious health conditions like heart disease, type 2 diabetes, and inflammation. Unlike subcutaneous fat, which lies just beneath the skin, visceral fat surrounds internal organs and poses a greater health risk. Reducing belly fat requires a comprehensive approach that includes dietary changes, regular exercise, and lifestyle adjustments. This guide explores effective strategies to help you shed belly fat and improve your overall health.

Understanding Belly Fat

Belly fat, particularly visceral fat, is not just a cosmetic concern but also linked to serious health issues such as heart disease, type 2 diabetes, and inflammation. Visceral fat surrounds internal organs, making it more dangerous than subcutaneous fat, which lies just beneath the skin.

1. Creating a Caloric Deficit

What is a Caloric Deficit?: A caloric deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This forces the body to burn stored fat, including belly fat, for energy.

How to Calculate Caloric Needs: You can estimate your daily calorie needs using online calculators that consider your age, gender, weight, height, and activity level. Subtract around 500 calories per day to lose approximately 1 pound per week.

Tracking Intake: Use apps like MyFitnessPal or a food diary to monitor your daily caloric intake and ensure you're in a deficit.

2. Optimizing Your Diet

Reduce Sugars and Refined Carbs: Foods high in sugar and refined carbs cause rapid spikes in blood sugar, leading to increased fat storage. Avoid sugary beverages, pastries, white bread, and pasta. Instead, opt for complex carbs like whole grains, vegetables, and legumes, which provide sustained energy and keep you fuller longer.

Increase Protein Intake: Protein is essential for muscle repair and growth, which helps boost metabolism. High-protein foods also promote satiety, reducing overall calorie intake. Include lean meats, fish, eggs, beans, and Greek yogurt in your diet.

Healthy Fats: Incorporate sources of unsaturated fats, such as avocados, nuts, seeds, and olive oil. These fats are heart-healthy and help manage hunger. Avoid trans fats found in many processed foods, as they can lead to increased belly fat.

Fiber for Fat Loss: Soluble fiber, found in oats, beans, fruits, and vegetables, slows down digestion, reducing hunger and stabilizing blood sugar levels. Aim for at least 25-30 grams of fiber daily to help control belly fat.

3. Exercise for Belly Fat Reduction

Cardiovascular Exercise: Cardio is effective in burning calories and reducing body fat. Activities like running, cycling, swimming, or even brisk walking increase your heart rate and help burn calories. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week.

Strength Training: Building muscle through resistance exercises like weight lifting, bodyweight exercises (e.g., push-ups, squats), or resistance bands increases your resting metabolic rate, allowing you to burn more calories even at rest. Engage in strength training at least 2-3 times a week, focusing on all major muscle groups.

High-Intensity Interval Training (HIIT): HIIT involves alternating short bursts of intense activity with periods of rest. This form of exercise is particularly effective at burning fat, including belly fat, because it keeps your metabolism elevated even after the workout. A typical HIIT session might include 30 seconds of sprinting followed by 30 seconds of walking, repeated for 15-20 minutes.

Core-Specific Exercises: While spot reduction is a myth, strengthening your core muscles can improve the appearance of your midsection as you lose overall body fat. Include exercises like planks, Russian twists, leg raises, and bicycle crunches in your routine. These exercises target the abdominal muscles, improving tone and stability.

4. Lifestyle Factors

Stress Management: Chronic stress leads to elevated cortisol levels, a hormone that can increase fat storage, especially in the abdominal area. To combat stress, practice relaxation techniques such as deep breathing, meditation, yoga, or engaging in hobbies you enjoy.

Sleep Quality: Lack of sleep is linked to weight gain, including belly fat. Aim for 7-9 hours of sleep per night. Poor sleep disrupts hormones that regulate hunger, leading to increased appetite and cravings for unhealthy foods.

Hydration: Drinking water supports metabolism and helps control hunger. Sometimes, thirst is mistaken for hunger, leading to unnecessary snacking. Aim for 8-10 glasses of water per day, more if you're physically active.

Alcohol Consumption: Alcohol is high in empty calories and can lead to fat accumulation, particularly in the belly area. Reducing alcohol intake or choosing lower-calorie options like dry wine or spirits mixed with soda water can help manage belly fat.

5. Consistency and Monitoring Progress

Regular Monitoring: Track your progress by measuring your waist circumference or taking progress photos every few weeks. This will help you stay motivated and adjust your approach as needed.

Long-Term Commitment: Belly fat reduction takes time, and quick fixes are often unsustainable. Focus on building healthy habits that you can maintain long-term. Celebrate small victories along the way to keep yourself motivated.

6. Supplements and Professional Guidance

Supplements: While no supplement can magically reduce belly fat, some may support your efforts. For example, green tea extract, caffeine, and certain fiber supplements can slightly boost metabolism or promote fat loss. Always consult with a healthcare professional before starting any supplement.

Consulting a Professional: If you're struggling to lose belly fat despite your best efforts, consider working with a registered dietitian, personal trainer, or healthcare provider. They can offer personalized advice and support to help you achieve your goals.

Newly Discovered ‘Mountain Tea’ awakens metabolism

Conclusion

Eliminating belly fat is a journey that requires dedication, consistency, and a balanced approach. By making informed dietary choices, incorporating regular exercise, and adopting healthy lifestyle habits, you can effectively reduce belly fat and enhance your well-being. Remember, the key to success lies in sustainable changes and patience. While quick fixes may be tempting, long-term commitment to a healthier lifestyle will yield lasting results and significantly improve your quality of life.

[davidboles]

Recovering from a Hip Injury: Using Kettlebell Swings to Build Strength in Rehab

Hip injuries can be debilitating, affecting mobility and quality of life. Recovery often requires a multifaceted approach, combining rest, physical therapy, and targeted exercises to rebuild strength and improve function. One effective exercise for strengthening the hip area is the kettlebell swing. This dynamic movement not only aids in recovery but also enhances overall fitness. Here’s how to integrate kettlebell swings into your rehabilitation program safely and effectively.

Hip injuries can range from strains and sprains to fractures and dislocations. Common causes include overuse, trauma, or degenerative conditions like arthritis. Symptoms often include pain, swelling, and reduced range of motion. Recovery involves managing inflammation, restoring mobility, and strengthening the surrounding muscles to support the joint.

Kettlebell swings are a powerful exercise that targets multiple muscle groups, particularly the hips, glutes, hamstrings, and core. The benefits of incorporating kettlebell swings into your rehab routine include:

1. Strengthening the Hip Muscles: Kettlebell swings engage the hip flexors, extensors, and stabilizers, helping to rebuild strength and stability in the hip joint.

2. Improving Mobility: The dynamic nature of the swing promotes better hip flexibility and range of motion.

3. Enhancing Core Stability: A strong core supports the hips, reducing strain and improving overall movement patterns.

4. Boosting Cardiovascular Fitness: Kettlebell swings provide a cardiovascular workout, enhancing endurance without excessive impact on the hip joint.

Integrating Kettlebell Swings into Your Rehab Program

Before beginning any exercise program, especially after an injury, it’s crucial to consult with your healthcare provider or physical therapist. They can provide personalized advice and ensure that kettlebell swings are appropriate for your specific condition. Here’s a step-by-step guide to safely incorporating kettlebell swings into your rehab routine:

1. Start with the Basics:

- Consult a Professional: Ensure you have proper clearance from your healthcare provider.

- Choose the Right Weight: Start with a lighter kettlebell to focus on form and prevent strain.

- Learn Proper Form: Proper technique is crucial to avoid further injury. Consider working with a certified kettlebell instructor.

2. Warm-Up:

- Begin with a gentle warm-up to increase blood flow to the hip area. Activities like walking, gentle stretching, and dynamic movements can prepare your body for exercise.

3. Master the Hip Hinge:

- The hip hinge is the foundation of the kettlebell swing. Practice this movement without weight, focusing on bending at the hips while keeping your back straight and knees slightly bent.

4. Progress to the Swing:

- Set Up: Stand with feet shoulder-width apart, kettlebell on the ground slightly in front of you.

- Grip: Bend at the hips, grip the kettlebell with both hands, and engage your core.

- Swing: Drive your hips forward explosively, swinging the kettlebell up to shoulder height. Allow the kettlebell to swing back between your legs, maintaining control and proper form.

- Reps and Sets: Start with 2-3 sets of 10-15 swings, gradually increasing as your strength and confidence improve.

5. Monitor Your Body:

- Pay close attention to how your body responds. Any pain or discomfort in the hip area should be addressed immediately by adjusting form or reducing intensity.

6. Cool Down:

- Finish your workout with a cool-down period, including gentle stretching and mobility exercises to promote recovery and flexibility.

Recovering from a hip injury requires patience, dedication, and the right approach to exercise. Kettlebell swings can be a valuable addition to your rehabilitation program, helping to rebuild strength, improve mobility, and enhance overall fitness. Always prioritize safety, proper form, and professional guidance to ensure a successful recovery journey. With time and effort, you can regain your strength and return to the activities you love.

[tiffanyrivers]

Optimizing Your Dropset Pin Exercises: 5 Professional Tips

Drop set pin workout sessions are actually an awesome method to drive your muscle mass to brand new limits, promoting development and also toughness increases. Listed below are actually five recommendations to ensure you acquire the best out of your drop set pin exercises:

Progressive Overload Preparation

Effective dropset pin exercises demand tactical planning to make sure modern overload. Beginning along with a body weight that permits you to carry out the preferred variety of reps along with proper type. As you develop by means of your sets, minimize the pin elevation or even enhance the body weight incrementally to continue testing your muscles. Blowing the right harmony in between magnitude and manageable weight is actually important for promoting muscle growth without losing form.

Mind-Muscle Link

Setting up a strong mind-muscle relationship is vital to maximizing the efficiency of drop set pin exercises. Focus on the targeted muscular tissue team throughout each repetition, concentrating on recruiting as well as pressing the muscle at the top of the movement. Imagine the muscular tissue threads engaging and also striving with each rep. Through focusing in on the mind-muscle hookup, you'll ensure optimum muscle mass activation and also recruitment, boosting the productivity of your workout.

Use Different Pin Heights

Diverse pin elevations throughout your drop set pin workouts can easily target particular places of a muscle mass and also promote growth from different angles. Practice along with various pin settings to target both the mid-range and stretched postures of an exercise. For instance, readjusting the pin to a reduced elevation can raise the stable of motion and place greater tension on the muscle, while a greater pin elevation may highlight the contraction period. Combining a variety of pin settings in to your schedule can easily assist you achieve balanced muscle development as well as beat stages.

Strategic Rest-Pause Procedure

Implementing strategic rest-pause strategies can easily prolong the intensity of your dropset pin exercises, maximizing muscle exhaustion and also hypertrophy. After meeting failing on a set, take a brief pause (commonly 10-15 few seconds) to enable partial rehabilitation prior to continuing along with added reps. This short reprieve permits you to push previous failure as well as eject added representatives along with a slightly minimized tons. Taking advantage of rest-pause intervals smartly may stretch the timeframe of your time under strain and amplify the metabolic worry on your muscle mass, cultivating higher muscle development.

Screen Rehabilitation and Avoid Overtraining

While drop set pin exercises could be surprisingly efficient for muscle mass growth, it is actually vital to observe your rehabilitation and also stay clear of overtraining. Include ample rest times in to your training timetable to permit your muscular tissues to mend and also fix. Additionally, prioritize proper nutrition, hydration, and also rest to support optimal healing and efficiency. Pay interest to indications of overtraining, such as consistent tiredness, minimized performance, and also raised vulnerability to injury, and also readjust your training loudness and strength correctly. Stabilizing extreme workout sessions with adequate rehabilitation is critical for lasting progress as well as trauma protection.

Integrating these five suggestions into your drop set pin physical exercise can aid you make the most of muscle mass development, durability gains, and also general exercise effectiveness. By purposefully considering your modern overload, cultivating a powerful mind-muscle link, varying pin elevations, implementing rest-pause procedures, and also prioritizing recuperation, you'll boost your instruction to brand-new elevations as well as attain the outcomes you intend.

[mint-moon25]

MONDAY - 15 JAN 2024 - MARTIN LUTHER KING JR DAY

'MONDAY - MONDAY' - MAMAS - AND - PAPAS - SONG

MONDAY - NO - FOOD - ANYWHERE - 4 - HOMELESS

BUT - SW 2 ST - NEAR - SW 2 AV - EXCEPTIONS

JUST - ONCE

WELL - WAS - SLEEPING - GOING - 2 B - REBELLIOUS

NOT - PICK - UP - ITEM - WELL - NOW - MAIN LIBRARY

SAID - DELAYED - NOT - SHIPPED

BUT - COULDN'T - CANCEL - ORDER

CALLED - INDIA - ANSWERED - TALKED - ALSO

1:30P EST - LOTS - OF - STATIC - ON - THEIR XO

END - BUT - I - CAN - HEAR - THEM - PERFECT

SAME - WITH - PHILIPPINES

SO - HAD - 2 - REMOVE - BLUETOOTH

AMAZON - SYSTEM - CAN'T - HEAR - MY - YES

MOST - WONDERFUL - BLUETOOTH - AND

THE - OTHER - PINK - INSIGNIFICANT JUST

TREBLE - NOT - BASS - SO - GROSS - BUT

BETTER - THAN - WIRED - NOT - IT HURTS

NON-BLUETOOTH - NOW - HURTS - EARS

PHILIPPINES - CALL - CENTERS

HAVE - OLD - COMPUTERS - SO

THEY'RE - GETTING - OLD DATA

NOT - FAIR - AT - SAME - TIME - BOTH

PINAYS - AND - PINOYS - ALWAYS - AS

THEY - KEEP - SPEAKING

ALWAYS - TALKING - ON - OUR - TALK

LIKE - MIAMI - BLK - HAITI - MALE

POLICE - 'I - ALREADY - TOLD - YOU

3 TIMES - HAND - ON - FIREARM

READY - 2 - SHOOT' - AS - THEY KILL

AS - SPOUSES - SIBLINGS - PARENTS

THEY - KILL - WOMEN - THEIR WIVES

AND - CHILDREN - EVERY - JANUARY

AFTER - NEW YEAR's - DAY - NEAR

BAYFRONT - PARK - ITS - EXTENSION

HE - SAID - WALMART - IS - SELLING

ILLEGAL - AIR - MAT

ILLEGAL - LIKE - HEROINE

$2,500 - FINE - AND - NO - STATE

PRISON - THEN - HIDES - IN - HIS

VEHICLE - WAS - GOING - 2 - RUN

ME - OVER

HAITI - MALE - POLICE - KILLED

WHITE - MOM - AND - HER - SON

YOUNGER - DAUGHTER - AFTER

THEY - ATE - BECAUSE - HAS TENT

DEAR - KOREAN - GIRLS

WHEN - DUMB - BABIES - ARE - BORN

THEY - GO - 2 - THEIR - BODIES - YES

INSTEAD - WITH - FULL - MEMORY

AS - THEY - PURSUE - THEIR - KILLING

LOVE - BIB - B - RADIO - SOUTH KOREA

DJs - SPEAK - ENGLISH - MUCH EASIER

KDZ - 'CUPID'

CAN'T - HANDLE - PHILIPPINES - DEEP

TAGALOG - THEIR - ENGLISH - THEIR

MANILA - NEWS - SAID - 'CONDOMS'

LIKE - PIA WURTZBACH - MS UNIVERSE

2015 - TALKED - ABOUT - HIV - AND ALL

THE - DISEASES - AIDS - PLEASE - USE

CONDOMS - NOT - BARBIE - RADIO

FREE - BARBIE - RADIO - APP

TONGUES - ONLY - CAN - ENTER

SPEAK - TONGUES

500 BILLION - WON - TAX - PAID

SING - TONGUES

ANOTHER - 500 BILLION

BARBIE - KIOSKS

FOR - BARBIE - FM - RADIO

WE - HAVE - LOTS - OF - ACTIVITIES

PRIZES - QUESTIONS - 2 - ASK - AND

UNLIMITED - 500 BILLION - WON

2 - GIVE - BIBLE - 2 CHRONICLES

LAST - PART - BARBIE's - FAVORITE

BIBLE - VERSE

LEGAL - PERMISSION

'MONEY - ANSWERS - EVERYTHING'

SOUTH - KOREA

NO - FORMAL - LISTED - RELIGION

BARBIE - FM RADIO

KOREA - WILL - B - LANGUAGES

EXAMPLE

BARBIE - ME - BLUE EYES

NAME - CAILEY BAILEY

SKIPPER - SE-KYUN SHIN

2ND - COUSINS

INTRODUCING - NEW - CHARACTERS

IU - AND - SE EUN KIM

LIVE - DJ

24/7 - HOLIDAYS - TYPHOONS

VACCINE

WEATHER - ADJUST

ANTARTICA - SAHARA DESERT

RETENTION - THUS

LANGUAGES

ME - BARBIE - BLUE - EYES

CAILEY BAILEY

OUR - BARBIE - SALONS

CHANGE - COLOR - OF - YOUR - EYES

FREE

SHAMPOO - CONDITIONER - PERMANENT

HAIR - COLOR

NOT - SELLING - THEM

BARBIE - FANS

FREE - MEMBERSHIP

THEY - CAN - BUY - THESE - HAIR COLORS

BARBIE - SALON

LOOK - LIKE - YOUR - FAVORITE - ANIME

JAPANESE

ME - BARBIE - BLUE EYES

LASER - EYE - COLOR - REMOVE

VISUAL - IMPAIRMENT

CHANGE - EYE - COLOR - FREQUENT

FREE - ALWAYS

INCREASE - BREAST - SIZE - NO - YES

INCISION - FREE - FREE - FREE

CHANGE - HEIGHT - LASER - ALSO

FREE - FREE

I'M - BECOMING - 5'9 FT - FR - 5'5 FT

ME - BARBIE - BLUE EYES

SISTER - SKIPPER - SE-KYUNG SHIN

2ND - COUSINS

IU - SE EUN KIM

WE - AS - DJs - WILL - SING - LIVE

WITH - SONGS

I'M - ALSO - SPEAKING - ENGLISH

AND - KOREA - BECAUSE

WITH - LEGAL - PERMISSION

SOCIAL - MEDIA - UNITED STATES

BANNING - 'FREE - EXERCISE - THEREOF

OF - RELIGION' - REDDIT - TUMBLR - AND

FACEBOOK - INSTAGRAM - PINTEREST

THUS - WE'RE - GETTING - PERMISSION

FR - FRANCE - KOREA - JAPAN

EXCEPT - FR - THEIR - LAWS

FREEDOM - 2 - EXERCISE - OF - RELIGION

BARBIE - FM RADIO

EXAMPLE

ARE - YOU - 'STRONG - IN - THE - LORD GOD

AND - IN - THE - POWER - OF - HIS - MIGHT'

APP - GIVE - US - BIBLE - BOOK - CHAPTER

NO - 500 BILLION - WON

VERSE - ANOTHER - 500 BILLION - WON

ENTER - ANSWER - IN - THE - APP

BARBIE - FM - RADIO

THAT - EASY

FREE - APP - RADIO FM

WORLD - NEWS - AND - MUSIC

SOUTH - KOREA - PHILIPPINES - JAPAN

2BIC - I - THINK - 'LOVE - AGAIN'

(FEAT - AILEE)

MY - EYES - NEED - BETTER - GLASSES

THAN - READING

GETTING - CIGNA - DENTAL - AND - EYES

100% - TAX - DEDUCTIBLE

LLC - LIMITED - LIABILITY - COMPANY

SO - INDIA - TODAY - HAS - BETTER - YES

COMPUTERS - GOT - COMPLEMENTED

SHE - SAID - 'MOST - SOFT - SPOKEN

PERSON - SHE's - EVER - HEARD'

BEING - IN - MAIN LIBRARY - BUT - DIDN'T

SAY - THAT

SHE - SAID - I - MADE - HER - DAY

SHE - FELT - SO - GOOD - TALKING - 2 - ME

BECAUSE - CUSTOMER - SERVICE - IS ALSO

COMPLAINT - NO - BECAUSE - THEY - NEED

2 - TALK - ABOUT - INCOMPETENCE

POWERED - BY - BARBIE

COMPUTER - SYSTEMS

WHEN - CUSTOMER - BEGINS - 2 - YELL

WILL - DECREASE - THEIR - VOICE AUTO

PULSE - SENSED - SO - THEY - WILL YES

HEAR - JUST - PLEASANT - VOLUME

HIRING - INDIA - KOREA - TOKYO - ITALY

HONG KONG - ISLAND - AND - MANY YES

DEMOCRATIC - CHEERLEADERS

$500 BILLION - X 2 - PER - HOUR

USA - AND - WORLWIDE

OUR - CUSTOMER - SERVICE - SAME

500 BILLION - X 2 - PER - HOUR

WE - WILL - DISCUSS - WITH - COUNTRIES

6 DAYS - STRAIGHT

LIMITED - HOURS - DAILY

PAID - TWICE - PER - DAY

BIG - B - RADIO - ONLY - STATION - 4 - ASIAN

MUSIC - SOUTH KOREA - RADIO - FREE - AT

GOOGLE - PLAY - APP - RADIO FM

GETTING - THE - ADS - FREE - $13.32 - EA YR

SOUTH KOREA - KPOP - CHANNEL

PHILIPPINE - REPUBLIC

TAX - AND - SMOKE - FREE

16 AND OLDER - MARRIAGE

DRINKS - NO WHISKEY TOO

FREE - PINEAPPLES - GUMMIES

REMOVES - ALCOHOL - ADDICTION

USA - SELLING - FAKE - SPARKLINE

WINE - CHAMPAGNE - INTOXICATING

LIQUOR - GIVES - DEADLY - CANCER

FREE - STRAWBERRY - GUMMIES

REMOVES - NICOTENE - ADDICTION

AGAIN - USA - TOBACCO - CIGARS

CIGARETTE - SELLING - DANGEROUS

FLAMMABLES - LUNG - CANCER

VAPOR - SUBS - LUNG - CANCER

THROAT - CANCER - BOTH - YES

AMERICAN - ITEMS - 246 YEARS

TERMINAL - CANCER - PAINFUL

CANCERS

WE - FIRST - REPUBLIC - WILL B

RECEIVING - WORLD - AWARDS

FIRST - SMOKE - FREE - REPUBLIC

MAKATI - VILLAGES

SEOUL - TOKYO - PARIS - FRANCE

HORSE - LANES - 4 - BLIND - KIDS

DISABLED - MISSING BODY PARTS

MALE - BRITISH - SHORTHAIR CATS

2 - ACCOMPANY - THE - DISABLED

2 - ACCOMPANY - KIDS

TEACUP - AND - MINIATURE DOGS

MALES - ONLY - IN - ADDITION

DEADLY - COMBAT - AND FLIGHTS

ONE - MALE - CAT - OR

TWO - ONLY - SMALL - DOGS

MINIATURE - DOGS

THESE - 3 - ARE - EXCELLENT

WITH - EACH - OTHER - BRIT

MALE - CATS - LOVE - THEM

CONTINUING - ANOTHER - POST

[siyaram9037]

Body weight management

The process of adopting long-term lifestyle modification to maintain a healthy body weight on the basis of a person's age, sex and height. Methods of weight management include eating a healthy diet and increasing physical activity levels.

It is very easy to do a fast weight loss but a slow and steady weight loss is the best option for all body types, because some types of body reacts to fast weight loss. Slow and steady weight loss approach helps to maintain a healthy body.

Healthy diet for body weight management 

We must follow a healthy diet for body weight management. These diets must contain nutrients such as protein, fibre and healthy fats that are the main essential nutrients that are required to maintain a healthy body. These nutrients are digested slower and maintain blood sugar level and cholesterol. The foods that are best for body weight management are : 

Eggs : eggs are incredibly nutrient-dense and high in protein and fat, which helps you feel full.

Leafy green vegetables : These vegetables are high in protein and have very low calories. 

Tuna and Salmon fish : These types of fishes have very high protein and healthy fats.

Chicken breasts and lean meats : Meats are high in protein and healthy fat and iron.

Cruciferous vegetables : vegetables such as broccoli, cabbage and cauliflower are high in fibre tend to be incredibly filling.

Potatoes and root vegetables : these vegetables have several properties that make them wonderful food for weight loss and optimal health.

Beans and legumes : beans and other legumes such as lentils, kidney beans, black beans can be beneficial for weight loss. 

Soups : between the slurping, tasting, cooling, chewing takes time and soups take you longer to eat than other foods. This will help you eat mindfully.

Cottage cheese : eating cottage cheese is a great way to increase your protein intake.  Also  very high in calcium. Helps to build and maintain muscle.

Nuts : nuts are high in heart healthy unsaturated fat and provide you with protein, fibre and other plant compounds that benefit heart health.

Exercises for body weight management 

Walking : It’s an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also it’s a lower impact exercise.

Running : It’s a good exercise for weight loss that is easy to incorporate into a routine. They can also reduce visceral fat, which has links to heart disease and other chronic diseases.

Cycling : It’s traditionally an outdoor exercise, many gyms and fitness centres have stationary bikes that allow you to cycle while staying indoors.

Weight training : It can help you lose weight by burning calories during and after a workout. It can also build muscle mass, which can raise your resting metabolic rate.

High intensity interval training (HIIT) : it is an effective weight loss strategy you can apply to many exercises. HIIT can help you burn more calories in less time. 

Swimming : It’s a great low impact exercise for people looking to lose weight. 

Yoga : Yoga is a great weight loss exercise that you can perform almost anywhere. While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.

Pilates : It’s a great beginner-friendly exercise that can help you lose weight while improving other areas of your physical fitness.

Burpees : It helps to work all parts of the body. It is so effective. Doing 15-20 mins a day helps to reduce fat. Aerobic exercise : It's an exercise, low to high intensity energy generating process that reduce fat.