#is yoga a good weight loss exercise

[yasinaraphat]

Which Yoga is Best for Weight Loss?

Which Yoga is Best for Weight Loss? Yang Yoga styles, such as Hatha, Vinyasa, Kundalini, and Power Yoga, are the best for weight loss due to their dynamic and physically demanding flows that can increase heart rate, improve strength, balance, coordination, flexibility, and induce sweating. These styles provide a challenging workout that can aid in weight loss efforts. Welcome to the world of…

[freeonlineworkouts]

Is Yoga Good for Weight Loss

[shoutyourporpoise]

Actually WAIT something else just clicked for me I was like. SOUNDLY scolded for gaining the freshman 25 in undergrad and I’m not gonna claim I was eating super healthy bc I was not but it was treated as though it was due to a singular lack of self control on my part when like. I had JUST finished my arangetram in senior year when the only requirement was for me not to tank my grades???

I had just spent a whole year doing intense physical exercise practically every day and eating like an athlete only to go to undergrad where I was definitely not doing classical dance? And the veg options were VERY largely carb and cheese based and I was still trying to be veg so it was either eat unhealthy or hit the bottom of my checking account every month (also scolded).

Like I was doing taekwondo and yoga and swimming but of COURSE I was gonna gain a certain amount of weight bc the size I was for the year prior was like. The size a person would be at peak physical activity, not the size they’d be living the fairly sedentary life of a student.

[universalitgirlsblog2]

🧁🎀IT GIRL GUIDE 🧁🎀

This is a guide to help you become an IT girl . The term IT girl isn't same for everyone . For some it means a girl who has achieved a high celebrity status at a young age. For some, it means a girl who takes care of herself . In kpop , this title is mostly given to the ones who stay relevant for a longer time , have alot of brand deals & has made alot of impact on others - especially in fashion. What does being an IT girl means to you ?

🎀Tips to become an IT girl 🎀

1) Healthy Skin

I have noticed how the most popular IT girls have healthy , clear and glass skin . For example : Song Jia, Jang Wonyoung , Jennie etc . They all have clear skin. Try to visit a dermatologist, get to know your skin type and develop a skin care routine which suits you. Get enough sleep , stay hydrated , don't touch your face with dirty hands & don't pick your pimples .

2)Workout

Wonyoung , Song Jia & Jennie take great care of their bodies . You must have seen Jennie's instagram posts , she is consistent & practices pilates daily. Wonyoung & Jia also practice pilates to stay in shape . Here is a video of them practicing pilates , click here for wonyoung & click here for song jia . Karina also workouts to maintain her body. This video can motivate you.

It's not necessary that you need to do pilates just because Wonyoung , Jia or Jennie does it , if you don't like pilates , find any other exercise like yoga,HIIT , cardio etc or any sport like swimming , badminton etc . Basically , just find any exercise whether it's pilates , cardio etc or sport like swimming , badminton etc to keep yourself in shape . Don't limit exercise to only weight loss , it will not only help your physical health but will help your mental health too !

3) Fashionsta

An IT girl should know how to choose outfits which compliment her . Get to know your body type and experiment with different kind of style to know which style suits you . You can take inspiration from celebrities too !

4) Elegance

Wonyoung , Jia , Jennie , Nayeon , Irene , Karina, Bae Suzy etc . These all IT girls are elegant . Wonyoung radiates princess & royalty vibes because of her elegance . Maintain a good posture which will make you appear elegant and confident . Be gentle & kind . Have a good grammar & vocabulary. Read more. Have a signature fragrance . Maintain personal hygiene. Here are some posts which have more tips on how to look elegant - this one by @malusokay & this one by @femmefatalevibe

5) Confidence & Self Love

Wonyoung , Song Jia , Irene , Jennie , Nayeon etc. These all IT girls have confidence& love themselves. They are confident in themselves .They put themselves first .Improving your self concept can also help 🤭. Remember what Wonyoung said ? She said how she only tends to give herself love . Song jia also said that she really loved herself & her phone wallpaper was herself ! Also don't chase anyone , chase your goals . Spend your time creating a beautiful garden & the butterflies will come !! This post by @girlbloggerbby has wonderful self love tips , I hope it helps you ! Also this post by @malusokay & this one by @ribbonie

6) TRENDSETTER

All these it girls are not only fashion icons but also trendsetters.Don't try to be like anyone else , take inspiration If you want to ! Learn from everyone, follow no one . Be your own trend setter. Don't follow trends , SET THEM !!

7) IDAF attitude

People can be really cruel & harsh sometimes . When it comes to social media, I would say these days , most of the time , comment section is always full of hatred. Song Jia got alot of hate for the stupid fake clothes scandal and she still gets hate till now but she doesn't allow it to affect her anymore. She is just busy in improving herself & her life. She doesn't let hate get to her. Wonyoung , Karina, nayeon etc they all get hate for just breathing but they don't let the negativity get to them . Stop seeking validation from others and don't care about their opinions . Most of the time we get hate when we have done nothing wrong , it's better to realize our worth at that time & know that people often project their own insecurity on others . I hope this post by @prettieinpink helps you & I have affirmations too related to seeking self validation , not external. Idaf mentality affirmations by @vixeneptune .

8) Have hobbies

This is inspired from Jia , she always spend time with herself & her hobbies . It can be anything - singing , dancing , writing poetry , painting, cooking etc . It doesn't have to make sense to others , just do it for you and your own happiness. You don't need to master It as well , write the most rubbish poetry in the world , it doesn't matter , as long as it makes you happy . Don't try to seek validation for your hobbies as well . If you like it , then just do it .

9) Be smart & hardworking

Wonyoung got 100/100 in science , English and Korean. She also won several math and science competitions . Romanticize studying & being smart . Read more & give your best in studies ! Nayeon , Wonyoung , Jia , Karina , Irene , Jennie etc they all are extremely hardworking .

10 ) Be mysterious

Song jia , Wonyoung , Jennie , Irene, Alexa Demie etc are mysterious . Don't reveal too much about yourself . Be more private . Keep your goals & emotions a secret . Most of the time people can use your secrets against you too or demotivate you when you share your goals with them .

11) Affirm

This tip is probably the most easiest and simple one . You can manifest being an IT girl!! Just affirm like you are an IT girl . Act like her& affirm and you will become one! You can also use the Jia , Wonyoung , Jennie etc affirmations to become like them! Wonyoung & Jia affirmations by @magic-irl . Wonyoung & Irene affirmations by @heejinisoutofideas . Wonyoung , Jia & Jennie affirmations made by me !! Alexa demie is also considered an IT girl & Meghan also. Affirmations by @nevillesgod for Alexa & @magic-irl for meghan . It girl affirmations by @vixeneptune . More affirmations for it girl by @cyber-f4iry . It girl vaunt by me .

[frownyalfred]

Completely off topic ? Ish but how do you meal prep? Followed for batfam but also love your gym and fitness talk? How exactly do you work out? I want to start going to the gym but I don't know how to get a membership and how to use all the machines?

I usually do meal prep Sunday nights. I prep a meal that can be used for lunch and/or dinner, and then some breakfast items I can grab and go with. I do a high protein meal prep so it takes some thought but I’ve gotten into a good groove the last few years.

Working out is a little trickier. I started out going maybe once a week, and slowly started going more over time to build a routine. Now it’s habit, since I like to get moving in some way every day. I do weightlifting with cardio days and yoga in between, though recently I’ve been doing more yoga since it’s lower impact.

Most gyms will do an intro/trial membership and will be happy to show you around! A lot of them also do intro to the machines as a free session, which I highly recommend. If you’re brave enough, you can also go up to people (in between sets) and ask them how the machine works — I’ve done this before, and usually they have good tips on form. And they might spot you!

I use the Strong app for keeping track of my lifts. It also has videos and diagrams of proper form with instructions. I track my food intake on a calorie app to try and optimize for my goals, but that can be triggering for some people.

If you’re afab, weightlifting especially is such a good habit to get into. You feel better, you feel stronger, and you aren’t as likely to get stuck in a weight loss/gain cycle. I lost 40+ lbs and countless inches around my waist and chest, but recently my focus has been more on what my body can do and what it looks like, and less on how much the scale reads. I eat the foods I like and have room for treats because you need to eat to fuel exercise! It’s so different from eating the tiniest possible and hitting cardio endlessly.

[puellaperfecta]

5 Fasting tips

1. Water water water!!!!

Make sure to drink a bunch of water. It'll help with hunger pains and can distract from food. When I fast, I like to set a timer for myself to drink a glass of water every hour. But, with longer fasts, water can be boring. If you allow yourself, some good 0kcal drinks besides diet soda are bubble water and tea.

2. Distractions

You will be super bored while you're fasting, and I mean SUPER bored. So distractions are a good way to keep yourself from eating. Some good distractions are light exercise, crafts, reading, journaling, and basically anything that gets you busy.

3. About exercise

When I say exercise, I mean light exercise, like walking or yoga. Be sure to not overdo it because calories are energy, and when you fast you don't get that energy, and you might faint.

4. Before and after a fast

Your meal before a fast should be light. You might want to eat a lot because you're fasting so you wont eat later anyway, but a light meal is a good transition. After fasting, you should have something small and easy to digest, like soup. This is so you can get back to your normal diet and because when you don't eat for a while, your stomach shrinks, and you don't wanna get super bloated right after a successful fast.

5. Metabolism junk

I usually fast for 3 days at a time, and break it with a small meal before starting again. Fasting is a great way to lose weight, but not eating will slow down your metabolism. I can't speak for those that do super long fasts (you guys are so strong its crazy) but if you do want to fast for like 3 days or longer, don't be concerned if your weight loss slows down a bit.

[nightbunnysong]

Week 1

Here's a recap of the first week of the 50-day productivity challenge

1. Exercise

The first few days were extremely hot, so I focused on lighter activities like yoga and walking. This week, I plan to add 10 minutes of daily jump rope and go on longer mountain hikes.

2. Reading

I wasn’t very consistent with my reading, so I’ll commit to 30 minutes of daily reading from now on. However, I did finish a book I had previously started called Shinrin Yoku, which discusses forest therapy. It was nice, but I felt it could have had more scientific support.

3. Diet and Weight Loss (Trigger Warning)

I definitely need to improve in this area. My weight remained stable at 55kg (167cm), which isn’t bad since I have a good amount of muscle mass, but I aim to tone it more. The quality of my food has been excellent, but I want to focus on having preferred meal times and eating more mindfully.

4. Academic Goals

I averaged 2 hours of study per day. With my upcoming exam, I need to increase this to 5, maybe even 6 hours a day.

5. Personal Growth

I’m improving my assertiveness and patience, which in turn is boosting my happiness. I still need to work on this and aim to be more flexible overall.

[luveline]

Exercise and weight loss (and separately self harm)

as a girl who is at once very prone to self harm and also being miserable and stuff, I’ve been feeling extremely down and alone for a while, but discovering that I actually like exercise has been really good for me, because now whenever I feel alone and can’t stop thinking I can work out or do yoga or something and clear my head, I’ve been doing yoga for a long time but I have to admit that getting my steps in is what’s actually making me feel okay. This week I have felt super like, super upset and I’ve been desperate to talk to someone but I don’t think anyone in my life really wants to hear it (understandable) or understands what I’m actually saying, so I can just turn everything off and work out instead. I also have felt lately that my feelings are so childish and just annoying and so instead of burdening someone with them and then feeling extremely embarrassed and regretful about it I just write it in my diary and then go do crunches o! It’s nice that it works toward my goal to be slimmer too, my family think they can see a difference but I can’t yet but hopefully soon I’ll see it

[pleaseeeimjustagirl]

It Is Time For 'Baddie Hibernation'

Hey babes we have 3 months before the summer! It is time to tighten up! This is the time to work on your physical and mental I know we all want to be hot girls this summer so now is the time to prioritize ourselves!

Routines

♡ Routines are super important. they are your key to success and living an organized life. If you have not created a routine already I created a blog post on how to create a productive routine. This is the time to stick to your routines in the morning and night and adjust them if needed. 

Physical 

♡ Hygiene. Consistency is key for your facial care routine to work so be consistent in applying all your products. If you aren't seeing results with a certain product you have been using for over 3 months maybe try and find a better product. I recommend using a gua sha three times a week there are so many benefits in using a gua sha blog post coming soon! Don’t just focus on your facial care focus also on your body care use African exfoliating net sponges, shave regularly, apply lotions and body oils, and use feet masks to peel dead skin.

♡ Diet. For my girlies who are on a weight loss journey and want to be snatched before summer, it is time to be dedicated to sticking to your diet. I don’t have any specific diets to recommend do what works for you. If you struggle with Binge Eating Disorder like me I have a book that I can recommend that will help you work on your ED and also help you lose weight “The Binge Code” by Allison Kerr and Richard Kerr. This book has been a game-changer for me!  For my babes who aren't focused on weight loss, it is still important to try and eat healthier try including a variety of whole foods into your diet and drink waterrr!!! Water is so good for us from our skin to our digestive system try and drink at least 50oz but aim for 100oz of water daily.

♡ Movement. Try and include some sort of movement daily we must move our bodies daily. Figure out what type of exercise you like walking is very simple and costs absolutely nothing. Start small with 10 minutes of outdoor walking daily. Natural light is so beneficial for our mental health and mood. Yoga and pilates are such amazing slow and impactful forms of exercise. I've been including yoga in my nighttime routine there are so many channels and videos on YouTube you can follow. There are so many other forms of exercise you can try some free and some that cost money.

♡ Supplements. Help and maintain our overall health they can also help with our daily requirements of essential nutrients. I will be listing a few supplements below <333

Multivitamin. Find a reputable multivitamin and take it daily or as instructed. Multivitamins can boost energy and give you vitamins and minerals you might be deficient in.

Magnesium. Improves mood, sleep, exercise performance, regulates blood sugar, and so much more. Magnesium is overlooked by many but so beneficial for us. I've been seeing the bedtime magnesium mocktail I have yet to try but I plan to.

Omega 3(fish oil). Helps with typical brain and eye development. It can fight inflammation and help prevent heart disease and the decline of brain function.

Vitamin D. A lot of us during the winter time have a deficiency in vitamin D because the sun is not out a lot so vitamin D supplements are a must-have they help with regulating mood, reducing depression, healthy bones, and so many other amazing benefits.

Vitamin B Complex. Helps boost energy levels, brain function, digestion, and cell health. There are so many other benefits.

Probiotics. Helps improve gut health, puts healthy bacteria into our gut that in turn helps our digestive system, and inflammation, and can even help aide your weightless journey. 

Mental 

♡ Sleep. Our bodies function so much better when we are getting a good amount of sleep. You think clearly and your mood is better. Try and set a bedtime for yourself and stick to it. I had to sleep train myself at the beginning of the semester it was so harddd but I'm reaping the benefits now I have energy during the day, my mood is better in the morning, and my brain functions better during the day.

♡ Journaling. We have a lot of emotions that we carry throughout the day and it is important that we let them out and journaling is the best way to do so. I have three journals. One journal is for my emotions, another for gratitude journaling which I highly recommend you get into, and finally my last journal for shadow work. You do not need to have three journals but I like to have everything separate it helps me. 

♡ Book. I love reading and listening to self-help books. We all have issues that we need to fix and thankfully we have so many self-help books dedicated to so many different issues people face on a daily. I have so many recommendations I’ll list below.

The Mountain Is You by Brianna Wiest (self-sabotaging)

The Most Powerful Woman In The Room Is You by Lydia Fenet (confidence and career)

Atomic Habits by James Clear (building good habits)

The Subtle Art of Not Giving a F*ck by Mark Manson (living a carefree life)

The Binge Code by Allison Kerr and Richard Kerr (binge eating, weight loss)

The Shadow Work Journal by Keila Shaheen (internal healing)

The Eldest Daughter Effect by Lisette Schuitemaker and Wies Enthoven (eldest daughters)

The Game Of Life And How To Play It by Florence Scovel and Joel Fotinos (from pessimistic to optimistic, affirmations, and manifestation)

The Power Of The Pussy by Kara King (femininity and dating) 

8 Rules Of Love by Jay Shetty (dating and psychology)

The Muslim Woman’s Manifesto by Kashmir Maryam (religion, mental health, and women)

These are the books I can recommend so far there are more searches for books related to the issues you may be facing or things you want to improve on in your life<3 

♡ Therapy. I'm a big mental health advocate and it is very important that if you are dealing with mental health issues you get help<3. I've dealt with my issues before and I used better help I found the best therapist who helped me through so much. I love the way they allow you to choose your therapist. I recommend that you use better help. For my NYC teenagers between the ages of 13-17, there is a website called talk space that offers free online therapy for NYC teens NO REFERRAL IS NEEDED. If I find more websites that offer free therapy for other teens around the world I will let you all know<3.

If you have any tips that you want to share down in the comments please do I want all of us to be happy and glowing this summer!

[flexfactory]

WAGING THE WAR ON AGING: Fitness Over 40

For most of us over 40, the inevitable and unavoidable realities of aging have already begun to make themselves known in a variety of ways. Random aches and pains, the formation of wrinkles here and there, those weird, super-long eyebrow hairs that seemingly sprout out of nowhere, all part of the “I’m Getting Older” starter pack. For many, these changes symbolize the end of an old era as it transitions into a newer, scarier era. An era where the realities of life and one’s own mortality begin to become more prominent thoughts in our everyday lives. An era where it becomes increasingly more evident that every decision we make as it pertains to our health, finances, romantic lives, and family, will inevitably affect our future lives, either in a beneficial or adverse way. Suddenly, the freedom of being able to “throw caution to the wind” no longer has a place in our important decision making. The “Over 40” crowd have a lot of changes to deal with, but it doesn’t have to be a super complicated process.

Though there is nothing wrong with utilizing fitness to achieve a fit and healthy body for the sake of vanity (looking good is one of the many perks of being in great shape), fitness over 40 can be used as a veritable anti-aging tool. With the right balance of healthy exercise and mindful eye on nutrition, one can extend their quality of life and comfortable physical existence well into their later years.

“Am I too old for any positive changes to make a difference? How old is too old?” Legitimate questions, indeed.

The reality, is that the hands of time never stop ticking. After 30, we begin to lose 3% to 8% of our muscle mass per decade (the most inactive people tend to lose more muscle than active folk). Once we reach 60, the rate of muscle loss naturally increases and generally happens at a much faster pace. This is a condition called sarcopenia, the age-related progressive loss of muscle mass and strength. While we can’t stop Father Time in his tracks, exercise is certainly a way of grabbing the old man by the beard and slowing him down significantly. There’s no such thing as TOO old to begin a fitness journey, but because we’ll never be younger again than we are today, it would be advantageous to get started on a path towards a healthy, fit life sooner than later.

No matter our age in earthly years, whether it be 40 or 140, exercise can change overall health and longevity in miraculous ways. Being just a little more active today than you were yesterday and doing that consistently can have a profound effect on the trajectory of your future health.

Let’s take a look at some of the key components to being fit over 40:

STRENGTH TRAINING

Strength training helps counteract the effects of sarcopenia and significantly slows progressive muscle loss associated with the condition. Incorporating weight lifting, resistance band training, and bodyweight exercises can be tremendously beneficial.

CARDIOVASCULAR EXERCISE

Cardiovascular health is crucial for reducing the risk of heart disease, which becomes more prevalent with age. Activities such as brisk walking, jogging, cycling, and swimming can vastly improve heart health and endurance.

FLEXIBILITY AND BALANCE

Flexibility and balance exercises help to prevent injuries and overall health. Yoga, Pilates, and stretching routines are excellent for ensuring we remain flexible and mobile.

CONSISTENCY AND MODERATION

Consistency is the key to any fitness regimen. It’s important to find a routine that fits into your lifestyle and can be maintained long-term. Moderation is also crucial to avoid overtraining and injuries.

Though the notion that you “have to change the way you train when you get older” is often repeated, this is absolutely not the case, you do not have to change the way you train as you age. The principals of resistance training remain exactly the same no matter how old you are. The thing that does change while training in your later years is that you must be more conscientious when mitigating risks while lifting. You can’t get away with overloading the bar and swinging weight around recklessly like you did when you were 20. The risk of injury does increase with age, so proper form and loading is paramount for lifting. That said, your training doesn’t have to be overhauled just because you’ve hit middle age or older.

So, we know that there isn’t an age limit or expiry date on being fit and healthy, and we know some of the main components for utilizing fitness to add health and longevity to your life, but what are some the benefits to getting fit and staying fit after 40?

Let’s go through a few:

IMPROVED PHYSICAL HEALTH

Regular exercise reduces the risk of chronic issues like hypertension, high blood pressure, and diabetes, and reduces the risk of osteoporosis by improving bone density.

MENTAL WELL-BEING

Exercise has been shown to improve mood, enhance cognitive function, and reduce symptoms of depression and anxiety. Staying active can lead to a better quality of life and increased longevity.

ENHANCE MOBILITY AND INDEPENDENCE

Maintaining strength, balance, and flexibility helps older adults stay mobile and independent, reducing the risk of falls and other related injuries.

The list of positive benefits that come from being fit after 40 is obviously much larger than the handful that were listed, and to top it off, the downsides are few. One doesn’t have to LIVE in the gym to be fit and healthy. As little as 150 minutes of moderate exercise per week is enough to make notable changes in your life. For those that are about to say “I just don’t have the time”, that’s only 1.5 hours out of a 168 hour week! Almost anyone can find an hour and a half per week to spare, and for that little amount of time, the reward outweighs the sacrifice by a metric ton.

Everyone deserves a long, comfortable, and happy life, and your loved ones deserve to have you around for as long as possible. We all want to win the war on aging, so It is our responsibility to ensure that, as we get older, we start living life more “strategically”, and there is no better strategy than focusing on your fitness and health.

Lift hard, lift often, eat well, and enjoy life!

[freeonlineworkouts]

Yoga Exercises: Is 30 Minutes of Yoga a Good Workout?

[techtow]

20 Easy Ways to Live Healthier: Weight Loss and Balanced Diet

Stay Hydrated: Drink plenty of water throughout the day to keep your body hydrated.

Eat More Fruits and Vegetables: Incorporate a variety of colorful fruits and vegetables into your diet for essential vitamins, minerals, and antioxidants.

Reduce Processed Foods: Cut down on processed foods and opt for whole, natural foods whenever possible.

Limit Sugary Drinks: Minimize consumption of sugary beverages like soda and fruit juices, as they can contribute to weight gain and other health issues.

Portion Control: Be mindful of portion sizes to avoid overeating and unnecessary calorie intake.

Include Protein in Every Meal: Protein is important for muscle repair and growth. Include sources like lean meats, fish, eggs, tofu, beans, and nuts in your meals.

Choose Healthy Fats: Opt for sources of healthy fats such as avocados, nuts, seeds, and olive oil, while limiting saturated and trans fats.

Prioritize Sleep: Aim for 7-9 hours of quality sleep each night to support overall health and well-being.

Manage Stress: Practice stress-reducing techniques such as meditation, deep breathing exercises, or yoga to help manage stress levels.

Stay Active: Incorporate regular physical activity into your routine, whether it's walking, cycling, swimming, or engaging in sports you enjoy.

Take Regular Breaks:   If you have a sedentary job, make sure to take breaks and move around throughout the day to avoid prolonged sitting.

Practice Mindful Eating: Pay attention to your body's hunger and fullness cues, and savor each bite by eating slowly and without distractions.

Limit Alcohol: If you drink alcohol, do so in moderation. Limit intake to no more than one drink per day for women and two drinks per day for men.

Quit Smoking: If you smoke, take steps to quit. Seek support from friends, family, or healthcare professionals if needed.

Stay Socially Connected: Maintain strong social connections with friends and family to support mental and emotional well-being.

Practice Good Hygiene: Wash your hands regularly, practice good oral hygiene, and keep your living spaces clean to prevent the spread of germs and infections.

Get Regular Check-ups: Schedule regular check-ups with your healthcare provider for preventive screenings and to monitor your overall health.

Limit Screen Time: Reduce screen time, especially before bedtime, to improve sleep quality and reduce eye strain.

Stay Sun Safe: Protect your skin from the sun's harmful UV rays by wearing sunscreen, protective clothing, and seeking shade when outdoors.

Stay Positive: Maintain a positive outlook on life and cultivate gratitude for the good things in your life. A positive mindset can have a profound impact on your overall health and well-being.

[kittysdiary]

What are some good workouts for wanting no waist?

Well basically a hourglass workout , because i don’t know where to start

Here is my workout routine!

Side note: I have PCOS (Polycystic Ovarian Syndrome) so my workouts are low intensity with a big focus on lifting weights as it is more beneficial to my health + weight loss journey. I’ve done HIIT and CrossFit in the past, both are fun and a great way to incorporate cardio into your workouts.

{Gym}

Day 1: Lower Body

I typically go until failure aka as many reps as I can do on my leg days. But doing 3 sets of 15 reps is a good starting point or doing as many reps as you can within 60 seconds. Play around with the weights on each machine and do as many sets and reps your body is most comfortable with doing.

10-15 minute warm up on the StairMaster

Leg Press Machine 3x15

Seated Leg Curl Machine 3x15

Hip Abductor Machine 3x15

Glute Kick Back Machine 3x15

Leg Extension Machine 3x15

Weighted Hip Thrusts 3x15

Weighted Lunges 3x15

Weighted Squats 3x15

Don’t forget to do glute activations with a resistance band my favs include: fire hydrants, donkey kicks, leg kickbacks, glute bridge and hip abductors.

Day 2: Upper Body

15-20 minute warm up on the Treadmill. (Low speed + at an incline)

Seated Row Machine 3x15

Torso Rotation Machine 3x15

Chest Press Machine 3x15

Shoulder Press Machine 3x15

Wide Grip Lat Pulldowns 3x15 (pull downs are really great for that snatched waist look! there are so many variations to try but these workouts are gonna be your bestie trust!)

Any of the Crunch Machines 3x15

How you build your workout routine is completely up to you and your research. I personally try to go to the gym 3-4 days a week with 3 days focused on glutes!

Day 1 would be a leg day, Day 2 would be an upper body day, Day 3 would be another leg day and Day 4 would be a mix of upper and lower body.

Some people prefer having different days dedicated to target specific areas in an in depth way like one day for legs, one day for abs, one day for arms and one day for back!

{At Home}

I like to follow fitness YouTubers who have free workouts plans to follow while you’re at home. JaneKate Fitness is my fav and she posts workout routines to follow each month!

Here are some at home equipment I’ve invested in for my at home workouts:

Yoga Mat

Resistance Bands

Ankle Weights

Dumbbells

Kettle Bell

These are just a few examples of exercises you can use as a starting point. Fitness is such a broad topic so there’s a lot of information surrounding it.

I built my workout routine by doing lots of research and watching workout videos + fitness routine videos on both TikTok and YouTube.

Remember to stay hydrated and focus on being the best you can be for yourself!

[universalitgirlsblog2]

💗🩰IT GIRL YOUTUBERS🩰💗

1) Persephonesmind ( Mindset )

Alessia has really great content on developing a postive and strong mindset. She is so underrated . She speaks softly , if you prefer someone who is more compassionate while speaking then her videos are really good for you !

2) Simonesquared ( Mindset , manifestation, self improvement )

Simone has two channels - one is simonessquared & other one is simmonesimmo . She has everything , she posted some videos related to manifestation, rewiring subconscious mind , study tips , mindset etc . She is so funny which makes her entertaining too !!

3) Lana Blakely( Mindset )

Lana has really amazing tips on developing self love , healthy habits , relationships etc . Her voice is really comforting , her videos will help you alot !

4) Daiz /Daisy Choii ( Productivity )

Discovering her was a blessing ! She posts vlogs related to studying, organizing her desks , travelling , room makeover etc. She will motivate you to become more productive .

5) Saranghoe ( Productivity )

She posts vlogs regarding morning & night routines ,studying , organizing her room etc .She is another youtube who will help you to romanticize your life & motivate you to be more productive .

6) Yoora Jung ( Productivity )

I love Yoora so much ! She posts vlogs regarding studying, working out , travelling etc. She will motivate you to study harder , be more productive & romanticize your life.

7) Princess Jess ( Wonyoungism , Productivity )

Princess Jess is so wonyoung coded and I love it ! She is so underrated, If you don't know her , please check her videos out ! She has great content on wonyoungism . She posts videos regarding weight loss tips ,morning & night routines inspired by Wonyoung , Wonyoung essentials , style inspired by Wonyoung.

8) Best dressed ( Fashion , Vlogs )

She posts videos regarding fashion & her favorite movies , vlogs related to traveling , apartment makeover etc . My favorite video of hers is 50 outfits when you have nothing to wear . Do check her channel out !

9) DN. Beauty Natural ( Health , beauty )

This channel is pretty underrated , it deserves more . They have great exercises for both your face & body . They will help you get your dream body & enhance your natural beauty !

10 ) Emi Wong ( Health )

Emi has good exercises related to weight loss , getting a good posture etc. She also has kpop workouts( most of them are on blackpink songs )

11) Mish Choi (Health )

She has amazing workouts inspired by kpop idols. My favorite workout of her is the Blackpink Jennie pilates & IU yoga .

12) Hina fit ( Health )

She also has amazing workouts inspired by kpop idols & on kpop songs too.

13) Chloe Ting ( Health )

Chloe is a life saver. She posts videos related to workouts, healthy recipes , results from her workouts , house tour etc.

14) Study to Success ( Academics )

I love her aesthetic,she has great tips on how to become that student , how to study when you are tired , romantizing school etc. She also posts study vlogs and morning & night routines.

15) Study quill ( Academics )

She not only gives tips on studying but she has videos on self care , Journaling , dorm tour etc.

💗🩰I wasn't able to mention all youtubers in the last post so I had to post another part . I hope this post helped you. Please remember to consume content that makes you feel good & helps you become your best version. TAKE CARE OF YOURSELF , LOVE YOURSELF & PROTECT YOUR ENERGY.💗🩰

[welllivefit]

How Regular Exercise Reduces the Risk of Diabetes

Diabetes is a significant health concern affecting millions globally, but the good news is that regular exercise can play a pivotal role in reducing the risk of developing this chronic condition. Regular physical activity is beneficial not only for weight management and cardiovascular health but also for blood sugar regulation and insulin sensitivity. In this article, we will explore how regular exercise helps reduce the risk of diabetes and provide tips for incorporating exercise into your daily routine.

Understanding Diabetes and Its Risk Factors

Diabetes, particularly type 2 diabetes, occurs when the body becomes resistant to insulin or when the pancreas is unable to produce enough insulin. This leads to elevated blood sugar levels, which can cause serious health complications over time. Risk factors for type 2 diabetes include obesity, a sedentary lifestyle, poor diet, and a family history of diabetes.

The Role of Exercise in Diabetes Prevention

Improves Insulin Sensitivity: Regular exercise helps improve the body’s sensitivity to insulin. When you exercise, your muscles use more glucose, reducing blood sugar levels. Over time, this increased glucose uptake by muscles makes your body more responsive to insulin, thereby reducing the risk of insulin resistance.

Helps with Weight Management: Maintaining a healthy weight is crucial in preventing diabetes. Exercise helps burn calories, build muscle, and reduce body fat. Even modest weight loss can have a significant impact on reducing diabetes risk. For individuals who are overweight or obese, losing 5-10% of body weight can greatly improve insulin sensitivity and lower blood sugar levels.

Regulates Blood Sugar Levels: Physical activity helps regulate blood sugar levels by promoting the uptake of glucose into muscle cells. Both aerobic exercises, such as walking, running, and swimming, and resistance training, such as weightlifting, are effective in managing blood sugar levels. Regular exercise also helps to stabilize blood sugar levels throughout the day, reducing the risk of spikes and crashes.

Reduces Visceral Fat: Visceral fat, the fat stored around internal organs, is strongly linked to insulin resistance and type 2 diabetes. Regular exercise helps reduce visceral fat, improving overall metabolic health and lowering diabetes risk.

Enhances Cardiovascular Health: People with diabetes are at a higher risk of developing cardiovascular diseases. Regular exercise strengthens the heart and improves circulation, reducing the risk of heart disease, stroke, and other cardiovascular complications.

Types of Exercise for Diabetes Prevention

Aerobic Exercise: Activities like brisk walking, running, cycling, swimming, and dancing increase your heart rate and help burn calories. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

Resistance Training: Strength training exercises, such as weightlifting, bodyweight exercises (e.g., push-ups, squats), and resistance band workouts, help build muscle mass and improve insulin sensitivity. Incorporate resistance training at least two days a week.

Flexibility and Balance Exercises: Activities like yoga and tai chi enhance flexibility and balance, reducing the risk of injuries and improving overall physical fitness. These exercises also promote relaxation and stress management, which are important for diabetes prevention.

Tips for Incorporating Exercise into Your Routine

Start Slow: If you’re new to exercise, start with small, manageable goals. Gradually increase the intensity and duration of your workouts as your fitness level improves.

Find Activities You Enjoy: Choose exercises that you enjoy to make it easier to stick with your routine. Whether it’s dancing, hiking, or playing a sport, enjoyment will keep you motivated.

Make It a Habit: Consistency is key. Schedule regular workout sessions and treat them as non-negotiable appointments.

Stay Active Throughout the Day: Incorporate physical activity into your daily routine by taking the stairs, walking during breaks, or cycling to work.

Monitor Progress: Keep track of your workouts and progress. Celebrate milestones to stay motivated.

Conclusion

Regular exercise is a powerful tool in reducing the risk of diabetes. By improving insulin sensitivity, aiding in weight management, regulating blood sugar levels, reducing visceral fat, and enhancing cardiovascular health, physical activity provides a comprehensive approach to diabetes prevention. Start incorporating regular exercise into your daily routine today to enjoy its numerous health benefits and significantly reduce your risk of developing diabetes.

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[tarzantips]

How to Stay Slim While Pregnant?

A magnificent time of transition and growth occurs during pregnancy. You might also notice changes in weight as your body gets ready to welcome a new life into the world.

Gaining weight is rather common during pregnancy, yet maintaining a healthy weight should take precedence over weight loss.

Maintaining your health and feeling your best during this unique period is the aim.

Here are a few easy ways to maintain your weight while expecting without placing unnecessary stress on yourself.

How to Stay Slim While Pregnant?

Focus on Nutrient-Rich Foods for a Balanced Diet

It is important to eat healthily during pregnant. Extra nutrition is necessary for your body to support your growing baby as well as yourself.

Aim to eat as many nutrient-dense foods as you can, including whole grains, fruits, vegetables, lean meats, and healthy fats.

Without providing too many empty calories, these foods provide your body with the nutrition it needs.

It is not necessary to eat for two. Rather, concentrate on consuming high-quality foods that are rich in minerals and vitamins.

This will guarantee that your kid gets all the nutrition they require while also helping you in controlling your weight.

Stay Active with Safe and Gentle Exercises

Maintaining an active lifestyle throughout pregnancy is a terrific strategy to keep your weight in check.

Prenatal yoga, swimming, and walking are examples of gentle workouts that can keep your muscles strong and your body moving without overloading them.

Aim for a couple times a week of mild exercise of approximately half an hour.

It is necessary to see your doctor to ensure that any workout routine is safe for you and your child before beginning.

Always pay attention to your body; take a break if you are feeling worn out or uncomfortable.

Manage Cravings and Avoid Overeating

Since cravings are a normal part of pregnancy, you may prevent overeating by understanding how to deal with them.

Try to discover healthy substitutes for sweet or salty cravings. Also, choose fresh fruit over candies or cookies if you are in the need for something sweet.

While occasionally giving in to your cravings is acceptable, try to watch how much you eat.

You can feel more in control of your eating and avoid gaining extra weight by eating seriously.

Read: Home Remedies for Managing High Blood Pressure During Pregnancy

Stay Hydrated and Prioritize Fluids

Maintaining good health during pregnancy requires consuming adequate amounts of water.

By preventing bloating and water retention, which can make you feel heavier than you actually are, being hydrated can help you.

Water also maintains your energy levels and aids in the removal of pollutants.

Aim to drink at least 8-10 glasses of water a day.

To stay hydrated, you can also indulge in soups and herbal teas. Sugar-filled beverages should be avoided as they may add extra calories to your diet.

Monitor Your Portion Sizes

Since feeling hungrier is common during pregnancy, it is essential to pay attention to meal sizes. Even when eating healthful meals in significant quantities, weight gain is still possible.

To prevent overeating and maintain a consistent level of energy throughout the day, try eating smaller, more frequent meals.

Remember, being pregnant does not mean you have to eat twice as much.

A balanced diet with appropriate portion sizes will provide your kid with all the nutrition they require.

Get Enough Sleep and Manage Stress

For the growth of your unborn child as well as your own health, you must get adequate sleep.

It may be more difficult to control your weight if you do not get enough sleep because it can boost cravings and hunger.

To maintain a sensation of renewal and rejuvenation in your body, aim for 7-9 hours of sleep per night.

Your weight might also be impacted by stress. Your body releases hormones during times of stress, which may lead to an increase in appetite.

Look for techniques to de-stress, like deep breathing exercises, meditation, or engaging in a soothing pastime.

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