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8 Best Non-Sexual Things That Give Us So Much Pleasure & Joy

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8 Best Non-Sexual Things That Give Us So Much Pleasure & Joy

Best Non-Sexual feelings: 8 Best Non-Sexual Things That Give Us So Much Pleasure & Joy Surya Sathya Narayanan

Hyderabd040-395603080 September 11, 2019

Human’s search for pleasure and joy dates back to ages unknown. That probably gave birth to the ideas of music, painting, dance and the list goes on. However, today, the concept of pleasure and joy is tightly linked to intimacy. Many people tend to believe that making love is one of the strongest means of pleasure and joy. True. It does produce chemical in the brains that makes one feel happy. However, there are several other things out there that produce similar feelings of joy and pleasure to us.

Here, we bring to you a list of non-sexual things that give a feeling of pleasure and joy. Read on!

#8 – Opening Up Of A Block Nose

Being able to smell the things around us is the most underrated feelings ever. Don’t believe us? Imagine having a cold and a clogged nose. How do you think that feels? Not being able to smell the morning air, the flowers or even your morning coffee. That is horrible. It is a mini version of hell in itself. And, after days of not being able to smell anything, when that nose finally unclogs, you can feel heaven right there in your nose. It almost feels like a blind person being able to see again.

#7 – Internet Speed Going Up

This is something that no one in today’s generation is unfamiliar with. The plight of trying to work on that last moment project or a quotation for your client. The situation could even be something as simple as getting on a video call with your friends or watching an episode of F.R.I.E.N.D.S. And then, the net slows down and Ross’s talk goes slower than usual. Out of the blue, we have a miracle and the internet gets faster. That is a feeling that is completely unmatched. There are many of us who will remain absolutely motionless to ensure that the net continues to work as fast as it did.

#6 – Stretching Your Leg After Sitting For Too Long

There are plenty of times we sit absolutely motionless. This could be the night before an exam, during an exam, long conferences, long trips, or worst, a long flight journey. After you finish with that, getting on your feet and stretching can make you feel like you just entered paradise. It is a feeling that is nearly unparalleled.

#5 – Peeing After Holding On For Really Long

You just let out a sigh of relief, didn’t you? Well, this is something that hits hardest when you least expect it to happen. At the bar after a few pints of beer, having to stand in the line to use the restroom is a punishment created by the Devil himself. Or, sitting through a long meeting in a conference room with the AC turned dangerously low. This is worse if you have just finished your water therapy all morning. And, when you get into that restroom and relieve, it is not just pee. It is a lot of emotions that get released with them. Absolute bliss!

#4 – Clearing The Air After Bad Argument With Your Best Friend

It hurt real bad when you have a pointless argument with your bestie and then, go on to not talk for days together. After all the silence and tunneling under the streets to avoid each other, when your friend reaches out to you with an “I miss you, idiot,” the lights go dim and you can feel the world blurring out. That feeling of joy cannot be explained in words.

#3 – Getting A Compliment From Your Crush

Hell yeah! You know that feeling. The one person you look up to and admire comes up to you and tells you that you look good. The world shuts down and your face turns hot. That, dear one, is a joy that cannot be matched by anything else.

#2 – The Last Payment Of Your Loan

After months or years of cutting corners to save money and make ends meet, that final feeling when you make the last payment of your loan, it feels like a big burden is lifted off your head. And, that feeling is very close to salvation itself.

#1 – When Your Dog Comes And Snuggles With You

At your lowest, when you are tired of your head and you want the day to end. You are just sitting there waiting for it to be bedtime, or you are already in bed waiting to fall asleep. Suddenly you bed moves and you sense the presence of someone else. Out of nowhere, you feel a little wet nose sticking to your face and then a soft warm ball of fur rolling up beside you. Yes, the feeling of your dog snuggling up to you randomly is probably the best feeling ever. The warmth, love and soft breath are therapeutic in itself.

So, that was our list of non-sexual things that can give an immense feeling of joy and happiness. What do you think of our list? What things make you feel happy and peaceful? Let us know in the comment section below.

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#Give #Joy #MuchPleasure #NonSexual

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yourfirsthealthfitness-blog · 5 years ago

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8 Secret Exercises That Burn Twice The Fat Of Running

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8 Secret Exercises That Burn Twice The Fat Of Running

Not a running person? Looking to switch it up?

Try one of these 8 exercises that can burn up to double the calories of running and shed the pounds away!

Running is one of the best forms of exercise with both mental and physical benefits.

It’s a great workout if your goal is burning calories – but running isn’t for everyone.

If you’re not into running I’ve got some good news.

There are a number of exercises that burn a lot more calories than running to maximize fat loss. Keep reading!

The average person burns around 10 calories per minute while running – these exercises all burn more than that, in some cases twice as many.

Try these 8 exercises to burn up to twice the fat of running…

1. Kettlebell Exercises

I recently wrote an article about the benefits of kettlebell exercises and the insane amounts of calories they burn.

It outlines 8 kettlebell exercises that burn up to 20.2 calories per minute while toning your body, building muscle and increasing cardio!

Check it out here

2. Burpees

Burpees are great if you’re short on time because they are one of the best ‘bang for your buck’ exercises there is.

Even after a few minutes of performing burpees, you’ll be covered in sweat – they work your entire body and you are effectively strength training while elevating your heart rate.

If you’re new the burpees the movement is simple – Start by squatting down, then kick your feet backward and place your arms down into the push-up position, pull your feet back up to your hands and jump back up while clapping your hands above your head.

An average 150-pound woman will burn around 15 calories per minute performing burpees in the following 5-minute workout.

Set a timer for 40 seconds and perform as many burpees as you can.

Rest for 20 seconds and then repeat for 5 sets.

3. Indoor Cycling

Taking indoor cycling classes is an excellent way to burn fat and you’re more likely to attend because of the group environment.

You’ll hold each other accountable and push each other to your limits!

These classes implement high-intensity interval training which is specifically designed to boost your metabolism and burn fat – even after you’ve finished the class.

Your metabolism will still be significantly higher up to 48 hours after completing the class, so you’ll be burning fat even while resting.

An average 120-pound woman will burn between 700 to 850 calories during a 60-minute indoor cycling class.

4. Jumping Rope

Jump ropes are commonly used by athletes to improve their athletic performance.

They’re a simple exercise that will make you feel like you’re on the playground again and they burn more calories than running.

They’re very easy to use in interval training too – so as you improve you can keep the calories burning and continue to lose weight.

An average 150-pound woman will burn 563 calories per 45-minutes of jump roping.

You can easily increase the calories burned by incorporating intervals of fast jump roping followed by periods of recovery and repeating.

5. Weighted Incline Treadmill

Of course, regular treadmill working won’t burn as many calories as running – but if you simply add some weight and change the incline you can burn more calories than running while placing less stress on your joints (especially knees).

Try this 26-minute killer routine:

– Start on an easy warm-up walk with no weight for 5 minutes at a 5-percent incline.

– Next, increase the incline to 8-percent while holding 5-lb weights in each arm (relaxed with your spine straight allowing your arms to move back and forward). Do this for 5 minutes.

– Now your first recovery phase by placing the weights down and walking with no incline for 2 minutes.

– Second 5-minute walk at an 8-percent incline with 5-lb weights.

– Second 2-minute recovery with no incline or weights.

– Third 5-minute walk at an 8-percent incline with 5-lb weights.

– Third 2-minute recovery with no incline or weights.

– Final 5 minute walk at an 8-percent incline with 5-lb weights.

6. Rock Climbing

Indoor climbing gyms are opening up all over the country because of the numerous benefits of rock climbing.

Rock climbing uses literally every muscle in your body – from your fingers down to your toes!

It’s also an exciting way to exercise and burn calories without that will keep you consistent.

An average 150-pound woman will burn around 600 calories per 45-minutes of rock climbing.

7. Rowing Machine

Using a rowing machine is one of the most efficient exercises for burning calories because you utilize your entire body to perform the movement.

It engages the largest muscles in your body – glutes, quads, hamstrings, biceps, triceps, back, shoulders and core.

The higher the intensity of your rowing the more calories you’ll burn.

An average 150-pound woman will burn 474 calories per 45-minutes of rowing.

Interval training is recommended for the most efficient workout and you might like to try this awesome routine next time you’re at the gym:

– First 300 meters warming up.

– Row as fast as you can for 200 meters.

– Row slowly for 100 meters.

– Row as fast as you can for 200 meters.

– Row slowly for 100 meters.

– Row as fast as you can for 300 meters.

8. Swimming

Swimming is a great option if you have joint problems because it puts very little stress on your joints.

It’s also a complete body exercise that works your arms, legs, and core.

Depending on the intensity you can burn a large amount of calories swimming.

An average 150-pound woman will burn 600 calories per 45-minutes performing the butterfly stroke, or 563 calories per 30-minutes performing the breaststroke.

For even higher calories burned you can swim in the ocean – the current provides resistance making you work even harder.

As with all other exercises – the key is consistency.

The great thing about these exercises is that they burn a large number of calories in a short period of time, so you’re more likely to stay consistent especially with a busy life.

Show up every day, keep working out and you’re guaranteed to shed pounds. You have a lot of options to choose from so start now!

A Secret ‘Carb Trick’ That Burns Up To 1 Pound Per Day

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and… nothing.

That’s how 40-year-old Sarah Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Sarah dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

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#Burn #Exercises #Fat #Running #Secret

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yourfirsthealthfitness-blog · 5 years ago

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Total Tummy Tightener - Stubborn Pooch Fat Melter That Really Works!

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Total Tummy Tightener - Stubborn Pooch Fat Melter That Really Works!

Looking to burn some of that tummy pooch that you gained over the holidays?

We’ve put together 6 secret exercises and bonus detox tips that will burn those extra pounds off your tummy quick and easy!

The heat is on to tighten up your tummy for the pool or beach.

If you want your belly to be bikini-ready fast you need exercises that engage all your abdominal muscles.

This killer tummy-cinching routine works magic on muffin tops and that soft belly pooch and will leave your tummy tight and toned in two weeks!

The routine is simple – perform each of the following exercises for one minute each moving directly to the next exercise.

Repeat the full-circuit 3 times to start off, then try to add additional circuits as your tummy gets stronger.

Perform this routine 3 to 5 days a week and combined with a healthy diet you’ll be flashing some navel in no time!

1. Reverse Crunch

The reverse crunch works the transverse abdominal which is the deepest muscles in our stomach, making it a great tummy toner.

Relax all the way down on your back and bring your knees up. Place your arms at your sides with your palms facing down. Bend your hips 90 degrees and hold your feet together.

Raise your hips off the floor and crunch them inward bringing your knees towards your chest. Imagine that you’re trying to empty a bowl of water that is resting on your pelvis. Remember that your hips and lower back should raise up off the floor.

Pause for a second and then lower your hips and lower back to touch the floor. Do this for 60 seconds before moving to the next exercise.

2. Scissor Crunch

Scissor kicks are great for your lower abdominal muscles and work the transverse abdominal and obliques while also strengthening your hip flexors.

Lay flat on your back and place both your arms at your sides with your palms facing down.

Bring one leg up 90 degrees while holding the other leg slightly off the ground. Make sure you don’t allow the leg that isn’t raised to rest on the ground as this will reduce the abdominal activation.

Alternate raising and lowering each leg simultaneously and focus on engaging your abdominal muscles. If you find your abs aren’t strong enough to do this exercise simply place your hands underneath your butt instead of at your sides, this will give you give you a little bit of extra help.

Do scissor crunches for 60 seconds.

3. Elbow to Knee Crunch

Start off by making sure your back is flat on the floor place your hands behind your head like you’re holding a ball. Rest your left ankle so that is locked on top of your right knee.

Lift both knees toward your chest while raising your shoulder blades off the floor and touching your right elbow to your left knee. Make sure you don’t pull on your neck as this reduces the abdominal muscles activation.

Perform the exercise for 30 seconds on your left side and 30 seconds on your right side then move on to the next exercise.

4. Diagonal Plank

Keep your body in a straight line and lift your right arm and left leg off the ground supporting yourself with your left arm and right leg.

Hold this position for 30 seconds and then swap arms and legs, remember to keep your core engaged and keep your body straight from head to toe.

5. Russian Twists

Start by sitting on the floor and clasping your hands together.

Bend your knees and position your feet so that there is a 90 degree angle with your feet and hips. Keep your feet together and raise your legs so that they are straight. This is the initial position.

Without rounding your back, twist your torso over your left side then return to the initial position and twist your torso over your right side.

Repeat this movement alternating each side for 60 seconds.

6. Mountain Climber

The initial position is to start in a push-up or plank position with your chest over your hands. Keep your shoulder blades down, your glutes engaged and focus on keeping your naval in towards your spine.

Keeping your spine straight and core engaged bring your right knee in towards your left arm just between your elbow and wrist. Return to the initial position and then do the same movement with your left knee to your right arm.

Start out slow and then increase the speed of the ‘climbs’, continue this for 60 seconds.

A Secret ‘Carb Trick’ That Burns Up To 1 Pound Per Day

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and… nothing.

That’s how 40-year-old Sarah Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Sarah dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

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#Fat #Melter #Pooch #Stubborn #Tightener #Total #Tummy #Works

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yourfirsthealthfitness-blog · 5 years ago

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15 Secrets To Stay Slim Without The Gym

New Post has been published on https://www.firsthealthfitness.com/health-fitness/15-secrets-to-stay-slim-without-the-gym.html

15 Secrets To Stay Slim Without The Gym

It’s almost a common knowledge that sitting is the new smoking.

Many studies have demonstrated that sitting for a longer period each day can make us fat, also it increases the risk of premature death.

But what can we do if we spent half a day at the office with our butts glued to a chair?

So, you must figure out a way to get up and get moving!

Luckily, you don’t have to go to the gym to do it, according to an expansive new study.

The study, published in The Lancet, discovered that just 150 minutes of exercise weekly can help extend your life and decrease the risk of heart disease.

Most importantly, it doesn’t matter how you choose to spend those minutes exercising, any physical activity counts.

Dr. Scott Lear, the study lead author and a professor at Simon Fraser University’s Faculty of Health Sciences in Canada, dispelled the notion of having to spend money to be active.

You’re in luck today because we’ve put together a guide to becoming more active today.

The following are some of the easiest ways to start burning more calories right now.

Stop with the excuses by trying these calorie-burning tips!

1. Clean Up Your House

Besides making your house look spick-and-span, the cleaning up can make your body look better.

All you have to do is stay mindful of your movements as you move around the house.

Stand on your toes while you scrub some dishes or clench your core while you bend over the tub.

Michelle Opperman, Group Fitness Manager of Crunch in New Montgomery suggests to balance on one foot while wiping down sinks, counters, sinks, walls, but make both sides.

With tips like these, you wouldn’t mind cleaning anymore. For just 25 minutes cleaning you can burn 100 calories.

2. Bike To Work

If you live close enough to work and don’t have an occasion where you have to dress up, consider biking to the office.

There is a solution if you’re too far as well.

Split it up, take the train, subway, or the bus, to a near point and then bike to your workplace.

You’ll be grateful in the future for that decision.

3. “Stand Out” at the Office

Dave Colina, certified CrossFit trainer, Krav Maga instructor, and founder of formula O2, recommends to experiment with a standing desk if work in front of a computer all day.

If your office doesn’t allow for a standing desk, keep your monitor and keyboard on a stack of books.

It is possible to type just as easily when you’re standing as when you’re sitting.

Plus, you’re burning a lot more calories while you’re at it!

4. Get To Gardening

You can burn 100 calories by gardening for just 22 minutes.

A hundred calories if you weigh 175 pounds, but if you weigh more than that, you’ll burn calories at an even faster pace.

Also, you can give yourself a double dose of the good stuff while you’re digging in the dirt anyway.

You can plant some veggies or make your garden even beautiful with some pretty flowers.

That way, you’ll have fresh vegetables to help with your healthy meal preps and your garden will be the most beautiful in your neighborhood!

5. Make Time For Tiny Workouts

No matter how busy you’re with your work and your kids, you can find time for tiny workouts.

The thing is you only need 2 and a half minutes to start burning calories and boost your metabolism.

Research printed in the journal Physiological Reports demonstrated the individuals who did five 30-second bursts of maximum-effort cycling, then took a rest of 4 minutes, burned 200 extra calories and boosted their metabolism for the next two days.

Chasing your kids never sound so much fun, right?

6. Have a Dance Party

Shaking your body for just 17 minutes will burn off 100 calories.

Whether you’re taking a class, heading to the club on Saturdays, or showing your best moves in your living room, just start dancing!

Moving to music is one of those workouts that doesn’t feel like a workout and it’s a great way to get your heart pumping.

Don’t believe us? Certain kinds of dancing can burn more calories than a run, according to a study by the University of Brighton discovered

7. Play a Tourist in Your Own City

You can check out historic walking tours in your city or even better, find a nearby nature path with a breathtaking view.

Lace up your sneakers, go hiking and enjoy in the sounds and sights of nature all while burning off calories.

With 15 minutes hiking, you’ll burn off 100 calories and most trips last longer than that!

Walking and hiking is easy, burns many calories and is a great opportunity to take in new sites and sounds.

8. Choose Stairs Over the Escalator

You’ll burn off an insane amount of calories if you skip the escalator and go for the stairs instead while you hiking out of the Subway system or walk around the mall.

Tourists pay attention here, all those stairs can help balance out those big vacation meals.

9. Go Window Shopping

In about 33 minutes checking out the latest gadgets and fashions at the mall will burn off 100 calories!

Enjoy your window shopping!

10. Park Farther Away

Zuta Gilchriest, Regional Group Fitness Director of NY CRUNCH gums, says an easy way to get yourself moving is to park your car a few blocks away from the mall or at least at the farthest spot in the parking garage, so you’ll extend your short walk.

11. Go Bowling

A round of bowling, which lasts 25 minutes, will fry out 100 calories to the curb.

12. Go Mini Golfing

A 37 minute game of this game will burn off 100 calories.

13. Move Some Furniture

Are you looking to redecorate or a friend is moving?

Moving furniture around for half an hour will burn off 167 calories.

14. Play Darts

If you spend 51 minutes playing a fun game of darts with friends at your favorite bar, you’ll burn off 100 calories.

But, try to stay away from the booze!

15. Get Under The Sheets

Those who want to cuddle, pay attention here.

It’s possible to lose weight without even getting out of bed! According to University of Montreal researchers, men burn off 100 calories and women burn 69 calories during the average sex sesh.

We believe you didn’t need any excuse to get busy in the bedroom, but you have to admit this is a good reason to stay even more!

A Secret ‘Carb Trick’ That Burns Up To 1 Pound Per Day

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and… nothing.

That’s how 40-year-old Sarah Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Sarah dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

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#Gym #Secrets #Slim #Stay

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yourfirsthealthfitness-blog · 5 years ago

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6 Moves To Lose That Muffin Top After 40

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6 Moves To Lose That Muffin Top After 40

As we age it’s completely normal for belly fat to increase significantly, especially in women post-menopause.

If you’re a woman with a waist size of 35 inches or over you’re in trouble – a higher risk of heart disease, diabetes, hypertension, stroke, and cancer.

A vital point to remember is that you do not need your workouts to be longer, just harder, and that’s where the amazing benefits of HIIT come in.

Try these 6 moves in the HIIT routine outlined below to lose that muffin top after 40!

6 Moves to Lose That Muffin Top After 40

This fat melting routine will transition your body from fat to fit in just 4 weeks while helping you rid yourself of stubborn belly fat.

6 crucial exercises for 30 minutes per day is all you need to burn off that unwanted pooch fat.

This workout involves the most effective moves that you can do to exercise your core waistline muscles.

The exercises will help you achieve strong, flat and pulled-in abs that are attractive and look great in and out of your clothes.

The workout is a combined cardio routine and all-over strength workout that takes around 30 minutes, and if you stick to it, you’ll be zipping up your jeans with ease!

Dead Bug

Double Criss-Cross

Pretzel Knee Crunch

Elbow Plank Hip Rainbow

Side Plank Plié

Swimming Pose

How does it work?

Goes for four days a week while you do one set of each exercise continuously.

You will need to rest 30-60 seconds before repeating the circuit.

You will need to do three of them on the same day.

What’s the total time?

This workout will take you up to 30 minutes.

What’s needed?

All you need is a mat, easy! Let’s get started.

1. Dead Bug

Step 1: Lie with your face facing up and extend your arms to the sides.

Lift your legs to a tabletop position with your knees bent and lower your legs parallel to the ground.

Step 2: Brace the core and reach your left arm up with hands behind your head, while your right leg straightens, but don’t allow it to touch the ground.

Go back to where you started and then repeat the practice on the other side to complete the first rep.

You should complete three sets and ten reps.

Mistakes and Tips: Don’t let the lower back lose contact with the floor and keep it pressed downward and abs tight.

2. Double Criss-Cross

Lie with your face up and bend your knees towards the chest while your hands are behind your head.

Bend your left knee towards the chest ass you extend your right leg out parallel to the ground.

Let your right shoulder turn into the knee while you keep your elbows open wide and don’t pull on the head.

Pulse the shoulder and knee closer together two times.

Go back to start and redo the rep 20 times, as you alternate your feet and arms each rep.

You should do three sets.

3. Pretzel Knee Crunch

Move 1: Set your body in a pretzel position with your right leg bent ahead of your body, and your left leg is bent behind.

Both your knees should be at about 90 degrees angle.

While your spine stays naturally straight, hinge slightly forward from the hips as you lean torso forward to the floor at an angle of 45 degrees.

Bring your hands together towards the chest.

For you to gain more support and move easily, place your hands on the floor.

Lift your left leg slowly a few inches from the floor.

Move 2: Move your left leg towards you’re the right without moving the rest of your body and try to tap the left thigh to the left elbow.

Without lowering your leg to the ground, return it behind the body.

Do 20 reps per side and three sets.

4. Elbow Plank Hip Rainbow

Move 1: Start with a forearm plank position.

Your feet should be hip-width apart while your abs are braced in tight.

Lift your hips a little above your shoulders.

Move 2: Rotate your right hips towards the ground as you pivot onto the sides of the feet.

Pull your abs in deeper to spine and lift your hips to the starting position.

Do the same to the left.

Continue that way while alternating sides with each rep.

You should do ten reps and three sets.

5. Swimming Pose

Move 1: Lie down with your face facing down, and your arms and your legs extended like drone wings or “X” shape.

Extend your spine and lift the arms, chest, and thighs off the ground while you hover above the mat.

Remember to keep your eye focused down to prevent a neck strain.

Pull your right arm towards the ear as you lift your left leg slightly higher than the behind hip.

Move 2: Switch sides immediately to complete the first rep.

Keep your torso completely steady while in motion and continue alternating your arms and legs.

You have to do 20 reps and three sets.

Mistakes and Tips: Make sure your elbows are slightly bent to modify and focus on engaging the abdominals.

The exercise stretches your abdominals and the spine.

You should think about widening your shoulder blades, sliding them down the rib cage and lift your chest forward.

You need to find an opening in your chest as well as an external rotation in your shoulders.

6. Side Plank Plié

Move 1: With your right arm extended under the shoulder, your left leg crossed over the right-left arm extended over the ear and left palm facing downwards while your abs are engaged, start a right stacked plank position.

Move 2: Bend both of your knees into a plié and shift your weight backward toward your feet.

To gain more support, lower your left foot to the ground.

After that, lower your left arm by the left thigh while the palm is facing up.

Extend your legs to back to the starting position.

You should do ten reps and three sets.

A Secret ‘Carb Trick’ That Burns Up To 1 Pound Per Day

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and… nothing.

That’s how 40-year-old Sarah Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Sarah dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

Source link

#Lose #Moves #Muffin #Top

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yourfirsthealthfitness-blog · 5 years ago

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25 Secret Tips To Double Weight Loss (Evidence Based Fat Loss)

New Post has been published on https://www.firsthealthfitness.com/weight-loss/25-secret-tips-to-double-weight-loss-evidence-based-fat-loss.html

25 Secret Tips To Double Weight Loss (Evidence Based Fat Loss)

Try these evidence-based weight loss tips from women who have lost a large amount of weight and kept it off. Become more healthy, happy and fit today!

The next 25 weight loss tips are scientifically proven to not only help you lose weight but improve your overall health. This is what women who have lost significant amounts of weight and kept it off do religiously:

1. They plan workouts in advance

If you can make plans to go to a Beyonce concert, then you can schedule a 30-minute workout at least 3 times per week.

That’s what busy, fit folks do.

2. They DVR their favorite TV shows

There is nothing wrong with recording the latest episode of The Walking Dead.

Research shows that staying up late to watch TV or Netflix hinders most people sleep.

And when your sleep is hindered, weight gain is sure to follow.

3. They corral their emotional eating side

I understand. We all have our days where life is a tasty as earthworm soup (Yuck!)

That’s why we engage in emotional eating.

Well, guess what? It’s okay.

Even fit individuals indulge in a bowl of ice cream with M & M pieces sprinkled on top (Yum!) to soothe their stress occasionally.

Emphasize on “occasionally.” They don’t let a bad day transform into a bad week that morphs into a bad month that grows into a bad year (or years).

Allowing food to be your coping mechanism leads to becoming overweight or obese.

If stress becomes too much, please seek professional help instead.

4. They avoid cream-based soups at restaurants

Some restaurant soups are so unhealthy that you might as well order a big juicy cheeseburger with a side of oily, “artery-clogging” French fries instead.

Cream-based soups are overloaded with “belly-bloating” sodium. Healthy people opt for soups that are made with clearer broths and sauces.

5. They prepare to indulge at a party or social event

Don’t be that gal or guy who avoids social celebrations because the food there won’t fit your macros.

Fitting in an extra workout or skipping desserts during the week can allow more room to eat free when it’s party time.

6. They order alcohol on the rocks

There’s a reason mixed drinks and beer taste so darn good — they’re loaded with calories and sugar.

That’s why it is better to order a drink on the rocks.

7. They aren’t afraid to lift more heavy weights

I still can’t believe there are people that weightlifting sessions consist of curling 3lb pink dumbbells.

Go heavier, please.

Numerous studies show that heavy weightlifting helps burn a significant amount of body fat as well as building muscle definition.

Use a challenging weight that you can do no more than 8 to 12 reps per set.

8. They snack wisely

The reason a lot of people are out of shape is that they snack too much.

Sure, one little bag of potato chips won’t ruin your physique.

But add up several bags of chips per day over the course of a week x 12 months.

That’s a bunch of extra calories, yet that’s how some people snack.

If you snack that often, start adding more fiber-rich foods (e.g., beans, vegetables, fruit, etc.) to your meals to improve satiety.

9. They indulge in desserts…. sometimes

Who doesn’t want to sink their teeth in a chocolate deluxe brownie every blue moon?

Living a healthy lifestyle doesn’t mean never indulging in dessert.

As a matter of fact, an occasional dessert should be treated as a reward for living healthy.

Most fit folks know and abide by this train of thought.

10. They know a weight scale doesn’t dictate their health status

Your favorite health guru may be mad at me for revealing this secret but….

WHAT A WEIGHT SCALE SAYS DOESN’T MATTER. Why is that?

Because most scales don’t tell you exactly where you’re at health and fitness wise.

It doesn’t tell you how much body fat or muscle mass you have.

It doesn’t know whether you’ve dropped a couple dress or pants sizes.

It doesn’t know whether your blood pressure is high or low.

It doesn’t truly know anything about your health…. except your current weight.

How helpful.

11. They practice meditation, yoga and other mindfulness exercises

Question: When was the last time you turned off your smartphone and got at least 20 minutes of peace and quiet?

If you’re scratching your noggin, it has been too long.

Life is too stressful for you not to get your mind right on a daily basis.

Research shows that mindfulness exercises such as meditation and yoga help stave off stress and anxiety.

12. They track their walking steps daily

Have you walked 10,000 steps today?

That’s the minimum recommended amount so that you aren’t considered a sedentary person.

Use a pedometer app on your smartphone to track your walking steps daily.

13. They know carbs aren’t the devil

Whoever said carbs are the devil also thought dietary fat was bad 10 years ago and protein was dangerous 20 years ago.

Listen, the media will always look to blame some food group for the obesity epidemic.

At the end of the day, it’s not carbs that are getting people fat; it’s the people that are eating too much of it.

Also, some people would rather eat donuts than sweet potatoes.

Guess what? They’re both carbs!

Here’s the purpose of carbohydrates: To give the human body the energy it needs to function properly and make it through the day.

Does that sound like a dangerous food group to you? I don’t think so.

14. They don’t judge others’ health choices

By reading this article, you decided to embark on a healthy lifestyle. Fantastic!

So what do you do if your family and friends would rather eat a McDonald’s apple pie than an apple? Nothing.

They’re living their life and you’re living yours.

One thing most long-term healthy individuals realize is that not everyone within their immediate circle will live a healthy lifestyle.

Sure, it is painful to watch your obese relative or friend shove apple pie down they’re throat but that’s their decision.

Just focus on your health and hope they get on-board one day.

15. They order their salad dressing or sauce on the side

One weight loss trick while eating out is to order salad dressing and sauce on the side.

This helps you control how much you put on your salad to avoid adding too many calories to it.

16. They avoid the bread basket at restaurants

The garlic bread at Olive Garden is tasty is heck in which why you should avoid them while on your weight loss journey.

Most fit folks avoid the bread basket at restaurants.

If nothing else, they limit themselves to no more than 2 pieces of bread.

17. They indulge in healthy fats

You thought eating fat was bad? Not if it’s healthy fat.

Research continues to support the weight loss benefits of consuming healthy fats like those found in olive oil, nuts, and avocado.

18. They create homemade meals more than they eat out

If you dine at restaurants more than at home, weight loss will continue to be a struggle.

Over the last 40 years, the surge of people eating out at restaurants vs.at home has led to a significant decrease in nutrient density and greater health risks.

By cooking at home, you control the ingredients and portion size, two vital factors when it comes to weight loss.

19. They don’t always finish their plate

“Finish your food. There are starving people in Ethiopia wishing they could take your place.”

If you have heard a similar mantra from your mother as a child, you probably feel obligated to always clean your plate even when you’re no longer hungry.

Fit folks don’t do that; they only focus on reaching satiety.

20. They shop around the perimeter at the grocery store

Did you know (or have you ever notice) that the fresh fruits, meats and vegetables are around the perimeter of the grocery store? Well, now you know!

If you’re destined to live a healthy lifestyle, staying “out of bounds” within the grocery store is where to be at.

21. They grocery shop on Wednesday’s

According to a study, only 11 percent of Americans shop on Wednesday’s.

Seems like that’s the day you need to go grocery shopping instead of the weekend where the grocery store looks like a warzone.

22. They push a shopping cart instead of carrying a basket

Did you know that pushing a shopping cart increases the likelihood that you choose healthier options at the grocery store?

According to one study, the strain of carrying a basket made shoppers more likely to reach for quick-grab impulse items such as potato chips since their concentrated at eye level in the aisle.

23. They know to read and diagnose a nutritional label

As you know now because a food is labeled “organic” doesn’t mean it’s healthy.

That’s why it is essential to learn how to breakdown a nutritional label to separate the healthy from the non-healthy options.

Being able to do so is one of the most important skills needed to live a healthy lifestyle.

Check out this FDA article to gain clarity on how to analyze a nutritional label.

24. They avoid anything labeled “low-carb”

Healthy people aren’t fooled with the “low-carb” gimmicks.

Food for thought: Any food that’s “low” in one thing is usually high in something else.

That’s why a number of low-carb options at restaurants are usually high in fat and/or sodium.

Don’t let them “low-carb” fool you.

25. They keep their snacks under 100 calories

Question: How many calories constitute a snack?

Most nutritionists and dietitians feel that a snack is anywhere between 100 to 300 calories.

That’s a reasonable estimate.

However, if you need to stay around 1,500 calories to lose weight, two regular-sized meals (about 1400 calories combined) with three snacks, you’re overeating, especially if each of those snacks is around 300 calories.

A great rule of thumb that most healthy individuals abide by is to keep snacking calories under 100 calories to decrease the possibility of overeating.

Snack on fiber-rich, calorie-dense foods such as fruits, nuts, and vegetables to accomplish this feat.

Oh, yea – there’s one more weight loss secret women who successfully keep weight off follow…

A Secret ‘Carb Trick’ That Burns Up To 1 Pound Per Day

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and… nothing.

That’s how 40-year-old Sarah Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Sarah dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

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yourfirsthealthfitness-blog · 5 years ago

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11 Effective Home Remedies For Polycystic Ovary

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11 Effective Home Remedies For Polycystic Ovary

As women age, various genetic and hormonal disorders affect the life and health of the women. One such hormonal imbalance-related disorder that affects women is Polycystic Ovarian Syndrome (PCOS). In this syndrome, fluid-filled cysts fill the ovary. The ovaries get enlarged and stop functioning normally. It affects 10% of women who have reached their reproductive age.

Symptoms Of PCOS:

Doctors are yet to find out the root cause of PCOS, but genetics do have a role behind the disorder. Some studies have indicated that insulin resistance and excess androgen production can be the cause too.

Home Remedies For PCOS:

There is no fixed remedy or vaccine available to prevent PCOS. Medical experts suggest that affected women should resort to some vital lifestyle and dietary changes to cope with it. Since this is primarily a hormone related disorder, eradicating the roots of hormonal imbalance can bring desired result. Some natural remedies are meant for controlling the root factors while some others target at eradicating the symptoms.

Here are a few home remedies to treat PCOS:

1. Flax Seeds:

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Flax seeds are said to help in treating PCOS as it decreases androgen levels. It also contains lignans that binds the testosterone hormone and prevents it from creating an imbalance in the body. Mix a teaspoon of flaxseed in a glass of water and drink it until you notice a change.

2. Saw Palmetto:

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It is often seen that women affected by PCOS also have excess levels of testosterone, which is essentially a male hormone. They can benefit from taking an herb named as Saw Palmetto. Saw Palmetto can prevent testosterone from turning into dihydrotestosterone, which leads to hair growth. However, women who breastfeed or are pregnant should not use this herb.

3. Chasteberry:

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Chasteberry, which is also called Angus Cactus and Vitex is also useful for treating symptoms of PCOS. It regulates the activities of the pituitary gland and thus balances hormonal activities.

4. Evening Primrose:

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Evening Primrose is useful to treat the skin anomalies caused by PCOS in women. It also helps decrease the high cholesterol level in the body.

5. Black Cohosh:

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Black Cohosh is another herb that can be useful to treat symptoms of PCOS. It helps women cope with abnormal periods.

6. Give Cinnamon A Try:

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Cinnamon is an herb that is used widely in kitchens. It is known to increase insulin sensitivity and boost calorie burning. You can include it in your diet to prevent PCOS.

7. Spearmint Tea:

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Yet another great way to deal with PCOS is to consume a glass of spearmint tea for a few weeks. Research suggests that it will help reduce the testosterone level in the body.

8. Fenugreek:

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A commonly used Indian spice, the fenugreek is another sure shot remedy to reduce the effects of PCOS. This spice promotes glucose metabolism that in turn helps regulate the hormones in your body.

9. Licorice:

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A latest study done by Italian researchers suggest that the root of this well-known herb licorise can in fact reduce the serum testosterone in women who suffer from PCOS. The root promotes ovulation and inhibits an enzyme required for the production of testosterone.

10. Holy Basil:

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More commonly known as Tulasi, the basil leaves can reduce several symptoms of PCOS. It has anti androgenic properties that also help in managing insulin levels. Just chew upon 8-12 leaves a day and you will see satisfying results.

11. Fish Oil:

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Loaded with omega 3 fatty acids, fish oil may be your best bet at treating PCOS. Consuming this oil will ensure that the androgen levels in the body are regulated. Intake 1 to 3 capsules of fish oil to see remarkable changes.

Precautionary Measures To Prevent PCOS:

Apart from using home remedies, you should also follow certain precautionary measures to prevent PCOS.

1. Avoid Processed Food:

It is important to stop eating processed foods and snacks to cope with PCOS. The chemicals used to make processed foods can make the symptoms worse.

2. Chromium Intake:

Chromium is present in the human body in minimal amounts, but it enhances the ability to soak up insulin. A woman affected by PCOS can become resistant to insulin. But she can tackle this situation by consuming foods containing chromium. It is present in broccoli, red wine, green beans, etc. You may also take supplements.

3. Resorting To Physical Activity:

When you are affected by PCOS, physical activities can be helpful. You need not hit the gym for this. Simple calorie burning activities like walking, swimming or cycling can be helpful too. These activities can help you shed off excess weight caused by this disorder. However, you should not resort to activities that can strain you. As per studies exercise can promote sensitivity to insulin.

4. Lose Excess Weight:

As a result of PCOS, you can put on excess weight. It is necessary to shed those excess flab. Apart from working out, you can resort to other effective methods to lose excess weight. However, do not resort to any crash diet as doing so can make your body deficient in key nutrients and this can actually be detrimental for health.

5. Give Up Smoking:

Smoking can make your condition worse when you are diagnosed with this disorder. Smoking is harmful to heart health and can enhance the androgen level.

6. Resort To Yoga:

A lot of women resort to yoga as it has healing effects on the mind and body. However, practicing specific yoga postures can be helpful in dealing with hormone-induced disorders including PCOS. You can resort to expert yoga gurus who can guide you about specific yoga poses that can ease the stressed hormonal glands in the body. Yoga will also help you stay relaxed and tension-free.

7. Choose High Quality Carbs:

You need to eat foods replete with high quality carbs to cope with PCOS. Low quality carbs found in sugary foods, cookies, candy and white refined flour foods can elevate blood sugar levels.

8. Eat Lean Protein Sources:

It is useful to eat foods with lean protein to cope with PCOS. It can help control blood sugar levels. You can try eating turkey meat, fish, leak cuts of beef and pork and eggs.

9. Eat Foods With Healthy Fats:

Just because you have put on some weight owing to the onset of PCOS, does not mean you should discard all sources of fatty food from your meals! The fact is that without the intake of healthy fats your body cannot produce hormones in desired amounts. You may include butter or olive oil in your meals.

10. Take Care Of Your Liver:

It is essential to keep your liver in shape. If it does not perform well, excess hormones start accumulating in the body. So enhance the intake of liver-friendly foods when you are diagnosed with PCOS.

11. Consume Specific Nutrients Through Supplements:

Nutrients like magnesium and B Vitamins play a vital role in dealing with PCOS. Magnesium deficit is linked with insulin resistance. The B Vitamins are needed for hormone imbalance regulation and burning fats.

Conventional Treatment Options:

While home remedies can be a great option for the treatment of PCOS, seeking conventional treatment is also essential. A couple of conventional treatment plans that your doctor may recommend are:

Hormone Therapy: Hormone therapy is a great way to treat PCOS. Hormone therapy can also reduce some symptoms of this disorder, including acne and hair loss to an extent.

Specialized Medications: You can resort to using diabetes medication to bring insulin levels to regular levels. It can also bring down testosterone levels in the body.

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yourfirsthealthfitness-blog · 5 years ago

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5 Amazing Benefits Of Flute Music For Meditation

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5 Amazing Benefits Of Flute Music For Meditation

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Meditation is a beautiful technique that helps you to live a stress and anxiety free life. It relaxes your senses and makes you feel fresh from within. When you meditate, you shouldn’t be thinking about anyone or anything. The focus should be on your inner self. However, there are a few people who often get distracted while meditating. For this crowd, music is the only source of help. Listening to some calming and gentle music can surely help you enjoy meditation and concentrate better.

If you are wondering about the kind of music you should choose, I would definitely recommend flute music. You can buy the right kind of music cassette and CD that provides soothing flute music to help you while you meditate. With that said, let us go through some of the basic benefits you will derive out of listening to lovely flute music while you meditate.

1. Reduction Of Stress:

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Flute music weaves a magical and enchanting web of its own. The moment you begin to listen to it, you will feel a sense of happiness from within. Your body will be calm and composed. All fears as well as worries shall be taken away from you and inner peace shall be found. Not just that, your mind shall be elevated and you will start to feel like all tension and worries are being released from your body. If you are stressed with work, do try flute music while meditating.

2. Deep Meditation:

With flute music, you will be able to meditate in a deeper way. Your mind shall be calm and you will be travelling in a world of beauty and magic with the help of this. The more you stay in the presence of flute music, the more you will enjoy and learn from meditation.

3. Better Sleep:

Now there are so many of us who wished they could sleep well at night. With all the work load and stress surrounding, it almost becomes impossible to get good sleep. This is where you need flute music. Whenever you sit to meditate, listen to the soft music provided by this precious music instrument and I assure there shall be no turning back. You will sleep better and more at night than you thought you will be able to. Isn’t this a better alternative than medication?

4. Reduces Pain:

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If you are someone who suffers from joint back, back pain or even headaches, flute music while meditating can be a great and simple solution to your problem. It works like a miracle, trust me! Studies have declared that those who meditate while listening to music tend to have lesser body pain than those who don’t. In fact, people who practice meditation hardly ever end up in the hospital.

5. Rejuvenating Bath:

Hasn’t had a good and relaxing bath in a long time? This is probably where you need flute music again. Play some good flute music, grab a few candles, light them and place them in your bathroom. Now fill your bath tub with nice and cool running water and relax yourself or even meditate. That would surely be amazing when you try it.

6. Studying:

When you meditate in the presence of flute music every day, you will automatically be able to study and focus better while preparing for an exam. Not just that, you won’t feel burdened or stressed with work load. This is definitely a great way to improve your cognitive abilities.

Music of all kind is therapeutic. But when it comes to meditation, flue music is the best bet! So, turn on your CD player and listen to some soul stirring flute music – it will definitely help you meditate better!

Do you listen to music while meditating? Which is your favourite kind of music? Tell us in the comments section.

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Hello everyone! This is Dana. I am a student and writer by occupation. Beauty and makeup are my latest obsessions and I love to experience the beauty of life just as it comes 🙂

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5 Amazing Benefits Of Flute Music For Meditation

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5 Amazing Benefits Of Flute Music For Meditation

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1. Reduction Of Stress:

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2. Deep Meditation:

3. Better Sleep:

4. Reduces Pain:

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5. Rejuvenating Bath:

6. Studying:

Do you listen to music while meditating? Which is your favourite kind of music? Tell us in the comments section.

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Hello everyone! This is Dana. I am a student and writer by occupation. Beauty and makeup are my latest obsessions and I love to experience the beauty of life just as it comes 🙂

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15 Surprising Reasons You're Gaining Belly Fat

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15 Surprising Reasons You're Gaining Belly Fat

We know you are trying so hard to maintain your weight, but then one day you decide to try your pair of jeans that you wore like a month or two ago and boom!

They are too tight that you can’t reach for the button.

You wonder where you went wrong since you have been exercising, eating healthy foods, and drinking plenty of water.

Would there be another reason to gain weight?

Yes, actually! And they will surprise you.

There are many things that can expand your waistline and we are going to explore fifteen of them.

1. You Overeat Healthy Foods

As much as you want to lose weight, eating healthy food is recommended, but overeating of that healthy food can result in the opposite.

Try to eat portions instead.

Foods like quinoa, avocados, nuts, and dark chocolates should be consumed in controllable portions.

Unless it’s a vegetable or fruit, the food you are eating might not be low in calories, and so you should start these portion control cues.

Rice and pasta size of your fist

Nut butter and shredded cheese smaller than a ping-pong ball

Lean meats the size of a deck of cards

2. You are Going Through Depression

Suffering from depression is something we don’t want to experience.

The medication makes some people gain more pounds as some reports have stated.

According to dieticians, some antidepressants can lead to cravings especially for carbohydrates, and you know very well what carbs do.

Moreover, depression results in loss of appetite, but its medication makes sick people regain their appetite and overeating.

The solution to this problem is switching medication since some of them cause weight gain than others.

However, changing your medication might have a lesser effect on your depression.

You have to decide what comes first, losing weight or getting rid of depression.

3. Your Body is Dehydrated

According to research conducted by the University of Birmingham, downing two cups of water before every meal can accelerate weight loss.

Water helps us to feel more full and therefore eat less, and also gives us the energy and maintain our bodies’ temperature.

Skipping those two cups of water before consuming your meal can make you eat excess calories, and result in weight gain, and a dehydrated body conserves the remaining water for vital body functions.

Keep your body hydrated and avoid gaining weight by drinking enough water throughout. You can also drink tasty detox water.

4. You Stay Up Late

You could be eating right, working out like Dwayne Johnson, but if you are staying up late watching his movies and catching up with “Game of Thrones,” “Empire,” “Narcos,” and “Charmed,” you aren’t doing your body any justice.

You will notice your waist increasing.

Shorter amounts of sleep are associated with weight gain because lack of sleep awakens the hunger hormone known as ghrelin and decreases the satiety hormone.

When you are awake, your brain tends to tell you to eat some junk food, and it becomes harder to practice portion control.

According to dieticians, when you sleep for seven to eight hours every night for a week or two the surge of hunger and cravings lower down.

5. You are Obsessed with Your Workout Sessions

To lose weight, you also have to work out as much as you are eating healthy food, and most of us love those sessions.

However, don’t be obsessed or overthink about your sessions since according to experts, it can make it difficult for you to lose weight.

As long as you are thinking about your workout, you are tempted to consume more calories because you are too confident that you will burn them at the gym.

Sadly, it’s far from possible.

What’s good? Set the date, the reminder, and forget about it!

Don’t worry; your iCal will remind you.

This way, you won’t have to think about your workout constantly.

6. Your Thyroid is Sluggish

The grand in the neck above Adam’s apple is known as the thyroid, and it plays a couple of roles in your body including boosting your metabolism.

However, there are times for some reasons that your thyroid doesn’t accomplish its purpose, and the condition is known as hypothyroidism.

So what’s one of the symptoms? Well, you know why we are here.

Weight gain is one of them but according to doctors, the condition develops slowly, and many people aren’t aware that they have the condition until it reaches its full-blown level.

If the thyroid is the reason you gained weight, no matter how much you work out, eat the appropriate diet, you won’t be able to achieve the lean body that you have always wanted.

Best advice is if you notice some sudden weight gain yet you eat healthy food and workout, visit your doctor and have them check whether you have any thyroid issues.

7. You hardly Step on the Scale

You have even heard it in the songs, that what you don’t know will never hurt you, but that probably means there is some bad news waiting on the other side.

When talking about weight gain, ignoring to weigh yourself is what will hurt you.

You probably don’t want to know the number.

According to dieticians, we feel lazy to step on the weight scales especially in the winter months, and we tend to indulge in comfort food, barely workout, and we sit at the fireplace or turn the thermostat on.

To burn those extra pounds, reduce treats, be more active and step on your scale at least once in a week.

The most recommended days to measure your weight is on Mondays, Wednesdays, and Fridays.

8. You Forget to Check Yourself Out

The candies you eat can derail your weight loss if you forget to use the self-checkout kiosks that grocery stores have provided for their customers.

Let’s dig deeper.

IHL Consulting Group did a study which indicated impulse purchases lowered for both men and women at 16.7 percent and 32.1 percent respectively when they were the ones scanning their items and swipe and their credit card.

Most impulse shopping is dangerous for your waistline.

80 percent of candies and 61 percent of salty snacks purchases are unplanned for.

Next time you pass by a grocery store, be the one to check yourself out.

9. You are Getting Older

After clocking 30, our bodies start to lose muscle mass.

Our metabolism also slows down.

With the cakes, the candles and drinks, you are in a celebration mode, but the worst gift you get is gaining weight as you grow older especially if you consume the same types of food you ate before 30.

To maintain that youthful figure, stay active.

Include a combination of cardio and weight-bearing workouts to preserve your tissue and lean body.

10. You’re Achy

Achy parts of your body can discourage you from working out or involve yourself in physical activity.

Failing to exercise can make you gain weight with time especially if you haven’t stopped eating what you were eating when you were working out.

Who can be comfortable to work out with joint pains?

It’s almost impossible! But exercises can defend you against arthritis symptoms, and you should go for low impacts activities such a swimming, and cycling.

According to experts, some strength training exercises like lifting light weights can help you a lot.

11. You Eat Too Many Healthy Foods

According to a dietitian Leah Kaufman, when her clients feel like they aren’t allowed to indulge a few times, they develop irresistible cravings.

To beat that desire, you need to eat no more than 100 calories a day to slow down those cravings without losing track.

Some of the recommended foods are single Reese’s Peanut Butter Cup, 12 gummy bears, and nine peanut M&Ms.

12. You Carry a Basket While Shopping

You probably entered the store to pick some few things, but picking the handheld basket is not a good idea. It’s better to take the cart instead.

According to a study done by the Journal of Marketing Research, pushing a cart makes it less likely to pick items that add fat to your belly.

The researchers added that carrying a basket can trigger an impulse to pick items like crackers, cookies, and chips. Grab some healthy snacks instead.

13. You Are Not Eating Enough Protein

Consuming enough protein is important because it’s satiating, prevents you from overeating, and they are slowly refined compared to carbohydrates.

Proteins also help to maintain lean muscle mass.

If you aren’t eating enough protein which makes your muscles and cells healthy, your body has no alternative but to break down those muscles to acquire the nutrients you need.

The lesser muscle you have, the slower the metabolism which can mean weight gain after some time.

Keep your metabolism strong by consuming protein-rich foods such as chicken breast, organic tofu, and turkey.

14. You Are In a Stressful Job

Your too demanding boss could be the reason you are increasing the circumference of your waistline.

The stressful nature of your job is making your body release cortisol which directly causes the increase of belly fat.

Elevated cortisol can lead to hunger pangs by increasing blood glucose.

The unused blood glucose is stored as fat as well.

Discuss your work schedule with your boss, or you can come earlier to the office when there is no one to bother you and plan for the day’s assignments.

15. You’re Taking Medication

There are a variety of medications that you take including birth control pills and beta-blockers that can make your waistline increase in size.

Some drugs stimulate your appetite, while others slow the body’s metabolism.

Weight problems have also been as a result of not complying with treatment.

There are some drugs also, especially for treating the common cold that can cause drowsiness and weakens you so that you can’t even work out.

Pay attention to this.

If you think your dose is causing you to gain weight, don’t stop taking it.

Instead, talk to your doctor and ask for an alternative drug that has no effects on your weight.

Conclusion

Most people want an athletic look, spend some hours every week to work out and are on a diet to help them maintain proper weight.

But there are some certain instances such a thyroid sickness, medication, and getting older that can make it hard for you to achieve a lean body.

There are also some things that you can control like not having enough sleep, or shopping with a basket.

You have to know that it’s only you who can control your weight with your lifestyle decisions.

Apply the tips above, and maybe you will have that body you have always dreamed of.

A Secret ‘Carb Trick’ That Burns Up To 1 Pound Per Day

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and… nothing.

That’s how 40-year-old Sarah Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Sarah dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

Source link

#Belly #Fat #Gaining #Reasons #Surprising #Youre

0 notes

yourfirsthealthfitness-blog · 5 years ago

Text

20 Weight Loss Secrets Better Than Counting Calories

New Post has been published on https://www.firsthealthfitness.com/weight-loss/20-weight-loss-secrets-better-than-counting-calories.html

20 Weight Loss Secrets Better Than Counting Calories

You should always watch what you eat if you want to maintain a flat tummy and lose weight.

You are always told to burn more calories than you consume to get rid of belly fat, but weight loss is not just about that.

You really don’t have to concentrate on calories too much; after all, they make eating fun.

There are some ways you can ensure you aren’t hungry and still burn body fat while losing pounds.

Below are tips on how to satisfy your hunger pangs while you drop weight and live a more healthy life.

1. Cook Your Own Meals

Preparing your own meals allows you to control the number of calories from home, unlike at the restaurant where everyone cares about the bills and not your weight loss journey.

There are a variety of meals you can prepare to save over 600 calories compared to having the same meals at restaurants.

Some good examples are yogurt parfait with berries for breakfast, avocado toast with fried egg and tomato for lunch, hummus with cucumbers and carrots as snacks, veggies, and roasted chicken and quinoa for dinner.

On average, you can consume 137 fewer calories and 16 fewer grams of sugar at home than you regularly consume at restaurants.

2. Start the Day with 2 Glasses of Water

You already know the importance of H2O to your body.

Every activity in your body involves water including flushing out wastes and metabolism.

Moreover, the lack of enough water in your system may lead to dehydration, and it impacts your energy levels.

Jumpstart your day with two glasses of this natural fluid to boost your energy levels. A hydrated body is always active and burns more calories.

3. Snack Whenever You Feel Like

Contrary to what has been said before, eating the right snacks at day time is one of the eating habits to help shrink your waistline.

According to a study, people who eat low-sugar, high protein snacks shed more body weight.

How do snacks help? It depends on the kind of snacks you are consuming.

The appropriate ones are the high protein snacks, and they help to maintain blood sugar levels.

Perfect blood sugar levels prevent your brain from receiving hunger signals that lead to consuming high-energy foods after you feel like you’re starving.

4. Fill Your Recipes with Fiber

For the love you have for your body, foods with fiber are as essential to your body as jet fuel to a Roll’s Royce engine.

Fiber keeps you full for longer so that you can concentrate on your job, cleans out your bowels, and feeds the helpful bacteria living in your gut.

When that bacteria feed on soluble fiber, they turn them into inflammatory fatty acids which trigger your fat genes to shut and allow your body to lose some pounds or kilos without even bothering about calories.

Besides, if your gut had been damaged by high-sugar diet and high saturated fat, fiber will help mend it off.

5. Also, Add Proteins

Rather than incorporating calories in your meals, eat more proteins including possibly one of your favorites, pasta.

Protein is a slow-digesting micronutrient that boosts your metabolism while it decreases appetite and squashes cravings.

If you love smoothies, there are many protein powders in stores and supermarkets that you can mix with your fruit pulps whenever you are making those healthy beverages.

Smoothies packed with protein can nourish your calorie-burning muscles.

6. Apply the 80-20 Rule on Your Diet

Creating healthy habits can take time, and you will make some errors while watching your weight.

An unhealthy snack at one time is not bad.

The idea is to eat 80 percent healthy food and leave the 20 percent for those unnecessary but delicious treats.

For every five meals, four should be healthy and one should be food treats.

That way, you won’t feel like you messed your body by eating some McDonald’s fries or slices of pizza.

Just don’t consume too much and you can alternatively make those fries or pizza at home.

Remember that restaurant food is filled with calories.

7. Don’t Award Yourself with Certain Foods

It’s good to be proud of your small wins and achievements, including achieving weight-loss milestones and getting that perfect body that you always dreamed off.

You can also reward yourself, but don’t do that with fatty and sugary treats or else you will triggering your body to gain weight again.

You can alternatively reward yourself by catching a movie at the theater, going to the beauty spur to get a manicure, or checking into a fitness class.

The moment you start fighting food urges, your lifestyle will change, and you will be able to eat healthily.

8. Get Enough Rest

Feeling full doesn’t depend on how much food you consumed alone.

It also depends on how much sleep you get every day.

Failing to get enough sleep leads to increased levels of hunger causing a hormone known as ghrelin and lowers the level of hormone leptin resulting in hunger pangs.

Your sleep-deprived body will continue craving for more food, and you end up munching calories even when you aren’t hungry at all.

Catch some good rest in the evening after taking your main meal to stay full for longer.

9. Maintain an Exercise Regimen

Sticking to one weight maintenance plan is as important as sticking to a balanced diet.

According to a study performed by the University of Alabama, clinging to a single exercising program might be the key to maintaining the weight you have.

The research indicated that people who stopped working out after achieving their weight goals would experience a dip in their metabolism while their counterparts who continued to work out for only forty minutes and thrice a week would fry their calories and still maintain their weight.

Add cardio and resistance training to your routine and use them to stimulate muscle growth and burn more calories.

10. Keep Your Heart Beating

Your heart keeps beating all the time and stopping is a matter of life and death.

Sometimes your work, travel, and spending time with kids can make you too busy that you miss your workout routine.

It’s not the end of the world as long as you boost your heart rate and make your blood pump faster by taking the stairs instead of the escalator and elevator.

According to a study, walking for a minute twice in one hour levels your blood sugar and lowers the insulin levels in overweight people.

You don’t have to hit the gym every time but when you have some free time.

11. Create a Plan

Without a plan, you will end up making poor diet decisions.

Also, figuring what you will have for breakfast, lunch, or dinner when you have no plan can make you prefer to eat cookies or a hot dog.

Planning your meals helps you to remove unnecessary calories and control what goes into your mouth.

List a few go-to meals that have fewer calories, and you can eat consistently and switch the plan every month.

12. Eat Slowly Without Distractions

The simplest way to avoid overeating is eating with intention! Whenever we are eating the food’s first stop is in the stomach.

Your stomach has stretch receptors that notify the brain that you are full when it can’t hold any more food.

It takes almost 20 minutes for the brain to get the signal and so you should minimize distractions to prevent you from overeating.

13. Limit Added Sugar

Limiting products with too much-added sugars can be one of the ways to cut calories.

Sugary foods have almost no nutrients, and they leave you hungry most of the time and tempt you to overeat.

Added sugars can also affect your insulin response and lead to obesity, insulin resistance, and even worst, type II diabetes.

Instead of cookies, eat fresh fruit.

Drink your coffee black, and instead of taking juices, blend smoothies.

14. Pay Attention to Your Body

Do you take dairy products and feel congested or eat grains and you feel bloated?

Most people brush off such issues and continue with their routine, but it’s not something you should ignore.

In most cases, such reactions could be signs of food intolerance or allergy which would make your immune system weak, contribute to increased inflammation, and trigger weight gain.

Learn to pay attention to your body and observe if there are any discomforts.

15. Make Healthy Eating a Norm

If you ever cared to check how many calories you eat, you will like you are eating too much and you the food guilt you feel inside disturbs you.

Switch to healthy eating to maintain those pounds or kilos.

Don’t subject yourself to a diet, but organize your diet around a healthy life.

You will start enjoying enough sleep, working out, and also have fun cooking at home.

Once you start maintaining a healthy diet, you will be glad that you made that decision.

16. Take a Deep Breath

When you are stressed out, and you feel like your life is a mess, take a deep breath and relax.

Whenever you are stressed out, your body produces a hormone known as cortisol.

Cortisol is the hormone that alerts your body about impending danger and lowers your blood-glucose levels.

This hormone forces your body to store fat and send hunger signals to your brain.

That means you will start craving for food even when your stomach is full.

17. Go Meatless at Least Once a Week

Or you can as well become a vegan.

It’s recommended.

However, you can still enjoy the benefits of veggies even without taking meat out of your diet.

According to a study, people who eat less meat have lower chances of suffering from obesity, sport lower BMI, and they also have low body fat levels.

We aren’t insinuating that you should completely abandon your meat, but it’s just that they tend to fill you up before you can eat all the veggies in your plate.

Vegetables are known to fight fat.

18. Avoid Drinking Calories

The likes of soda, milkshakes, bottled coffees and teas, those are the kind of drinks to avoid.

The calories in the sugary beverages usually have no other nutrients, and they leave you hungry.

According to research, the energy obtained from beverages has less impact than that of solid foods.

It’s better to go for solid food and reap their health benefits.

19. Make Your Own Salad Dressings

Many salads have many dressings and are filled with more sugar and less chocolate syrup.

While making your own salad dressings, you can use your own ingredients.

Go to your nearest store and grab a bottle of virgin olive oil and combine it with apple cider vinegar, Dijon mustard, and pepper.

Olive oil helps to lower blood pressure while apple cider vinegar is a detoxifying liquid.

20. Hide The Junk

Maybe the reason you are eating that junk food is because you see it.

Get all those kind of foods from your kitchen’s clearest points.

Keeping those vices on kitchen counters will tempt you to forget your goal.

Hide your stash in opaque containers and hind them behind the healthier snacks to always remember your goals whenever you feel like eating some junk food.

Closing Remarks

To achieve that weight and curvaceous look, you have to be patient, eat healthy food, exercise, and avoid impulse eating, especially foods with added sugars.

Cutting on carbs is not a bad decision, but there are a lot more things you have to do to achieve your goal.

Refer to the tips above whenever you feel like you aren’t approaching your goal in the right way.

A Secret ‘Carb Trick’ That Burns Up To 1 Pound Per Day

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and… nothing.

That’s how 40-year-old Sarah Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Sarah dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

Source link

#Calories #Counting #Loss #Secrets #Weight

0 notes

yourfirsthealthfitness-blog · 5 years ago

Text

10 Easy Tips To Lose Weight For Summer

New Post has been published on https://www.firsthealthfitness.com/health-fitness/10-easy-tips-to-lose-weight-for-summer.html

10 Easy Tips To Lose Weight For Summer

With summer months just around the corner, you might well be thinking about that bikini body!

Whatever you do, don’t suddenly limit your calorie intake, yes you will shed weight fast but that weight is mostly water and it will soon pile back on as soon as you revert back to your old eating habits.

It’s also very unhealthy to lose weight this way and puts a strain on your vital organs.

It is better to take care when losing weight and do it slowly.

However, warmer weather means more flesh to bare so if you want to get rid of that belly fat or shed a few pounds to feel extra-fabulous, read our safe and quick tips to slim down for summer so you hit that beach with confidence.

1. Download a Fitness App

There are thousands of fitness apps available suitable for smartphones and most are tailored to “regular” people who don’t spend their days rigorously exercising but just want to get fitter or shed a few pounds.

As an example, the running apps (such as Couch to 5k) slowly guide you through a plan to get you from running for 60 seconds to half an hour in 9 weeks.

Running three times a week speeds up the metabolism, a person of normal height and weight can burn an extra 250 calories in just 20 minutes of light running.

As well as running, there are lots of 7-minute exercise plans available that take just 7 minutes per day, these are good for toning and tightening, however, you do need to be disciplined and stick to your exercise plan to see the effects and you need to factor in some cardio for best results.

2. Re-examine Your Protein

Protein is essential for a healthy diet and making small changes such as switching out your protein choices could make all the difference to your weight.

Choose lean protein such as chicken breast, sole or salmon rather than burgers, bacon, pork, etc.

Don’t eat high-fat cheese, instead choose cottage cheese and instead of full-fat creamy yogurt, choose Greek yogurt instead.

Think about how you cook your protein too, don’t deep fry and skip shallow frying too unless you use an oil substitute.

It’s worth remembering that a single serving of oil (one tablespoon) provides 119 calories and all of those calories are from fat!

3. Switch Out Tea and Coffee

One very useful way of shedding a few extra pounds is by drinking green tea.

It is a natural antioxidant too so it is really good for you and it speeds up your metabolism, safely.

There are lots of studies that believe the flavonoids and caffeine in green tea can boost metabolism and even get rid of pockets of fat.

However, don’t rely solely on green tea, you can’t drink it and eat lots of chocolate too!

4. Choose Healthy Snacks

We all get hungry during the day and sometimes it’s difficult to avoid eating in-between meals (especially as there’s often not enough time to eat three meals during the day).

However, reaching for a calorific chocolate bar or a packet of crisps won’t do your body any favors!

It’s best to pack up healthy snacks in little Tupperware containers so you have them to hand.

A handful of raisins, a few almonds, sunflower seeds and chopped up fruit are all far healthier than sugary snacks and will stop extra pounds piling on.

5. Switch out Fatty Milk

If you drink full-fat milk with your cereal, tea or coffee, change it to skimmed milk.

Skimmed milk contains almost half the calories of full-fat milk, as an example, a glass of full-fat milk equates to 150 calories whereas a glass of skimmed milk is only 90 calories.

If you drink lots of tea and coffee a day, you’ll make a good calorie saving.

Of course, if you switch out to green tea as mentioned before, you’ll instantly eliminate all those extra calories entirely!

6. Walk, Don’t Take the Bus!

If you take the bus, why not walk instead?

If you have a long journey, just walk to the next bus stop and give your metabolism a small boost.

Don’t take the elevator, take the stairs!

Wherever there’s an opportunity to use your legs, do so.

These little changes soon add up.

7. Drink Good Old Water

Everyone should drink at least 2 liters a day of water.

It is so good for you, not only does it flush out impurities and toxins from your body, but it also clears skin and makes you glow from within.

Water is also essential in keeping your body slimmer and there are lots of reasons why.

Often, you are thirsty rather than hungry (the body sometimes cannot differentiate) and drinking regularly helps to reduce hunger pangs.

So next time you think you’re hungry, try a glass of water instead (flavor it with natural slices of fruit such as strawberries or oranges).

Water also reduces fluid retention and bloating because if you don’t drink regularly, your body releases an antidiuretic hormone.

This is what leads to water retention.

8. Stop Drinking Alcohol

Yes, alcohol is a huge culprit when it comes to piling on calories.

It delivers far more calories than carbohydrates and protein and it has zero nutrients.

Unfortunately, it’s a fact; alcohol makes your tummy wobble and adds empty calories too.

If you simply can’t live without alcohol, you should perhaps try a white wine spritzer (wine mixed with calorie-free soda water), it’s 75 calories a glass but limit the spritzers to twice a week.

9. Don’t Eat after 6 pm

Eating late slows down metabolism and it takes the body longer to process food.

Your body needs a good four hours to process a meal so try and eat your dinner earlier in the evening and give your body time to break it down before you go to sleep.

Most nutritionists will agree that eating early dinner is better for digestion and anything that benefits your digestive system helps you lose weight.

10. Reduce your Carbs

Just switching out your carbs for a week will have an impact on your weight.

There are lots of replacements.

For example, you could switch out pasta to gluten-free pasta (you can find this in most health food shops), don’t eat potatoes (so no French fries either), choose green, leafy vegetables for “good” carbs and avoid bread and crackers entirely.

If you don’t eat any carbs for a week and you follow a healthy eating plan you could shed up to 3lb!

Summing It All Up

So there you have it – 10 tips to losing weight quickly and easily without impacting your health.

Never skip meals or starve your body, it puts excessive stress on your organs and can lead to health complications.

A Secret ‘Carb Trick’ That Burns Up To 1 Pound Per Day

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and… nothing.

That’s how 40-year-old Sarah Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Sarah dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

Source link

#Easy #Lose #Summer #Tips #Weight

0 notes

yourfirsthealthfitness-blog · 5 years ago

Text

Want to Lose Weight on a Keto Diet? How To Lose 10 Pounds In A Week

New Post has been published on https://www.firsthealthfitness.com/weight-loss/want-to-lose-weight-on-a-keto-diet-how-to-lose-10-pounds-in-a-week.html

Want to Lose Weight on a Keto Diet? How To Lose 10 Pounds In A Week

The ketogenic diet is great for really fast weight loss.

By taking your sugars down to zero and your carbs to less than 5% total calories, you suppress your fat-storing hormones like insulin and hunger-causing ghrelin.

Furthermore, you spike fat burning hormones like IGF-1 and growth hormone (GH), which help you to melt fat off of the body.

If you’re new to the keto diet check out our 7-day meal plan here.

But when you want to super-charge the keto diet to experience even faster weight loss, there are tricks you can use to take your weight loss up from 50 to 90 RPMs.

1. Take your meals down to two a day, no snacks—period.

Every time you eat, you spike insulin—which is a fat storage, not fat-burning hormone.

By eating fewer times a day, you allow your body to stay in fat burning mode more often, meaning more weight loss for you.

2. Get more than 8 hours of sleep every night

Even if you have to nap—what you want to do is give your body enough time to enter several cycles of slow wave sleep.

Slow wave sleep is when we build muscle, burn fat, balance and manufacture hormones and neurotransmitters – even new neurons for the brain.

So weight loss becomes impossible without sleep. In fact, if you’re not sleeping, you’ll lose weight, but it won’t be fat.

It will be your precious muscle tissue.

You don’t want to be all bones and fat, right?

3. Keep your body guessing

Did you know the body adapts to exercise?

It also adapts to calorie deficits.

In other words, if your body comes to expect you walking at 4.1 mph for one half an hour a day, you’ll hit a plateau where you’re suddenly stuck and not losing any weight.

Likewise, if your body comes to expect a diet of nothing but too few calories every day, it will eventually adapt to those fewer calories and you’ll hit some pretty unbudgeable plateaus.

4. High-Intensity Interval Training

HIIT workouts are workouts where you charge hard—running hard and fast, swimming hard and fast, jogging or walking even, then you take a brief break and then resume fast motion.

So it goes fast, slow/break, fast, slow/break.

HIIT is done in shorter sessions, to prevent overexertion.

Still, if you’re not used to it, you could easily send your body into a panic and throw it into stress mode, which you most certainly do not want if you want to lose weight.

Stress spikes fat storage hormones like cortisol, causing fat to be stored around the belly.

By the way, growth hormone (GH) is one of our chief fat-burning hormones and HIIT spikes GH by 2000% in men and by 1300% in women.

This is a huge win-win for weight loss and melting the fat stores off the body.

HIIT Cardio Routine Example

Here’s a HIIT workout you can do on any treadmill or during a walk outside.

1. Basic warm-up starting with a brisk walk and work your way up to a light jog – 10 minutes

2. Run at 10 mph for 30 seconds to 1 minute

3. Walk at 3.5-4 mph for 2 minutes

4. Repeat this cycle 7 more times (8 cycles total)

5. If the work interval isn’t enough of a challenge, add a slight incline to the treadmill

6. Perform a cool-down walk for 5 minutes before stretching and drinking plenty of water.

HIIT with Weights

Strength training can also be done the HIIT way and, man, does it yield fast results.

You’ll build endurance, resilience, strength, and lose massive weight quickly, all while maintaining that smooth muscle mass that keeps your skin taut and youthful.

What you want to do to do HIIT with weights is to find a weight that you can lift 10 times in repetition, without having to reach for a lighter weight.

This is called your 10RM. Now, use that weight for your HIIT routine.

Here are some great machines and exercises to try next time at the gym:

– Cable Crossover: 3 sets, Failure (60-sec rest, 15RM)

– Wide-Grip Lat Pulldown: 10 sets, 10 reps (60-sec rest, 50% 10RM)

– Squats: 3 sets, Failure (60-sec rest, 10RM from the test)

– Bent Over Barbell Row: 3 sets, Failure (60-sec rest, 10RM)

– Straight-Arm Pulldown: 3 sets, Failure (60-sec rest, 15RM)

5. Take carbs down to 5% or less of your daily calories.

Keeping carbs low and sticking to vegetable carbs only will allow you to stay in ketosis and burn more fat out of your fat stores, meaning you get thin and lean fast.

IF you’ve never tried keto, you may fear that the cravings for carbs will be these nagging, overwhelming pleas from your body to “please give it some carbs, please!”

But proponents of the keto diet will tell you that once ketosis kicks in, you feel so satiated and not-ever-hardly-ever-hungry that it becomes super-easy to resist bread’s charms, and all the other carbs you love as well.

Conclusion

The keto diet and interval training exercises like HIIT have given us healthy new ways to lose weight fast—without harm to our health.

We’d love to hear your questions and comments below.

Try our Free 7-Day Keto Diet Meal Plan & Menu here!

If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone! There is a little-known diet system called The 28-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.

Women who have followed The 28-Day Keto Challenge reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 4 weeks—the methods in The 28-Day Keto Challenge are all backed by science.

Check out this video on The 28-Day Keto Challenge now to learn more about how to follow the diet—and lose weight and improve your life in 28 days.

Source link

#Diet #Keto #Lose #Pounds #Week #Weight

0 notes

yourfirsthealthfitness-blog · 5 years ago

Text

Want to Lose Weight on a Keto Diet? How To Lose 10 Pounds In A Week

New Post has been published on https://www.firsthealthfitness.com/weight-loss/want-to-lose-weight-on-a-keto-diet-how-to-lose-10-pounds-in-a-week.html

Want to Lose Weight on a Keto Diet? How To Lose 10 Pounds In A Week

The ketogenic diet is great for really fast weight loss.

By taking your sugars down to zero and your carbs to less than 5% total calories, you suppress your fat-storing hormones like insulin and hunger-causing ghrelin.

Furthermore, you spike fat burning hormones like IGF-1 and growth hormone (GH), which help you to melt fat off of the body.

If you’re new to the keto diet check out our 7-day meal plan here.

But when you want to super-charge the keto diet to experience even faster weight loss, there are tricks you can use to take your weight loss up from 50 to 90 RPMs.

1. Take your meals down to two a day, no snacks—period.

Every time you eat, you spike insulin—which is a fat storage, not fat-burning hormone.

By eating fewer times a day, you allow your body to stay in fat burning mode more often, meaning more weight loss for you.

2. Get more than 8 hours of sleep every night

Even if you have to nap—what you want to do is give your body enough time to enter several cycles of slow wave sleep.

Slow wave sleep is when we build muscle, burn fat, balance and manufacture hormones and neurotransmitters – even new neurons for the brain.

So weight loss becomes impossible without sleep. In fact, if you’re not sleeping, you’ll lose weight, but it won’t be fat.

It will be your precious muscle tissue.

You don’t want to be all bones and fat, right?

3. Keep your body guessing

Did you know the body adapts to exercise?

It also adapts to calorie deficits.

In other words, if your body comes to expect you walking at 4.1 mph for one half an hour a day, you’ll hit a plateau where you’re suddenly stuck and not losing any weight.

Likewise, if your body comes to expect a diet of nothing but too few calories every day, it will eventually adapt to those fewer calories and you’ll hit some pretty unbudgeable plateaus.

4. High-Intensity Interval Training

HIIT workouts are workouts where you charge hard—running hard and fast, swimming hard and fast, jogging or walking even, then you take a brief break and then resume fast motion.

So it goes fast, slow/break, fast, slow/break.

HIIT is done in shorter sessions, to prevent overexertion.

Still, if you’re not used to it, you could easily send your body into a panic and throw it into stress mode, which you most certainly do not want if you want to lose weight.

Stress spikes fat storage hormones like cortisol, causing fat to be stored around the belly.

By the way, growth hormone (GH) is one of our chief fat-burning hormones and HIIT spikes GH by 2000% in men and by 1300% in women.

This is a huge win-win for weight loss and melting the fat stores off the body.

HIIT Cardio Routine Example

Here’s a HIIT workout you can do on any treadmill or during a walk outside.

1. Basic warm-up starting with a brisk walk and work your way up to a light jog – 10 minutes

2. Run at 10 mph for 30 seconds to 1 minute

3. Walk at 3.5-4 mph for 2 minutes

4. Repeat this cycle 7 more times (8 cycles total)

5. If the work interval isn’t enough of a challenge, add a slight incline to the treadmill

6. Perform a cool-down walk for 5 minutes before stretching and drinking plenty of water.

HIIT with Weights

Strength training can also be done the HIIT way and, man, does it yield fast results.

You’ll build endurance, resilience, strength, and lose massive weight quickly, all while maintaining that smooth muscle mass that keeps your skin taut and youthful.

What you want to do to do HIIT with weights is to find a weight that you can lift 10 times in repetition, without having to reach for a lighter weight.

This is called your 10RM. Now, use that weight for your HIIT routine.

Here are some great machines and exercises to try next time at the gym:

– Cable Crossover: 3 sets, Failure (60-sec rest, 15RM)

– Wide-Grip Lat Pulldown: 10 sets, 10 reps (60-sec rest, 50% 10RM)

– Squats: 3 sets, Failure (60-sec rest, 10RM from the test)

– Bent Over Barbell Row: 3 sets, Failure (60-sec rest, 10RM)

– Straight-Arm Pulldown: 3 sets, Failure (60-sec rest, 15RM)

5. Take carbs down to 5% or less of your daily calories.

Keeping carbs low and sticking to vegetable carbs only will allow you to stay in ketosis and burn more fat out of your fat stores, meaning you get thin and lean fast.

IF you’ve never tried keto, you may fear that the cravings for carbs will be these nagging, overwhelming pleas from your body to “please give it some carbs, please!”

Conclusion

The keto diet and interval training exercises like HIIT have given us healthy new ways to lose weight fast—without harm to our health.

We’d love to hear your questions and comments below.

Try our Free 7-Day Keto Diet Meal Plan & Menu here!

Check out this video on The 28-Day Keto Challenge now to learn more about how to follow the diet—and lose weight and improve your life in 28 days.

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#Diet #Keto #Lose #Pounds #Week #Weight

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yourfirsthealthfitness-blog · 5 years ago

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Flat Belly Fat-Melting Workout for Women (Incredible Results!)

New Post has been published on https://www.firsthealthfitness.com/weight-loss/flat-belly-fat-melting-workout-for-women-incredible-results.html

Flat Belly Fat-Melting Workout for Women (Incredible Results!)

Ladies, are you struggling with weight loss and feeling unmotivated?

Hate the idea of spending hours in the gym torturing yourself with exercise?

Try this simple 4 exercise home flat belly routine that will burn off tummy fat and motivate you with your weight loss goals!

There’s a simple trick that is guaranteed to work for weight loss.

What is it? Start moving! Get off your butt and go do something.

If you like to take walks, go for a walk.

Gardening is great exercise.

Vacuum the stairs, clean the windows, mow the lawn, shovel the driveway.

Do you get the picture?

It really doesn’t matter what you do, just get your body in motion.

Obviously, some of those things I just mentioned aren’t a bundle of fun – at least to most of us.

But whether we are cleaning the house or playing mini golf, we are burning calories.

Calories we are not burning while sitting watching TV.

However, if you want a more effective workout to follow the routine we’ve put together below.

Follow the workout each day for a week and you’ll see the results.

So, crank some tunes and get ready!

1. Alternating Heel Touches

Get in the starting position by laying down on your back. Bend your knees at a 90-degree angle and keep your feet flat on the ground shoulder-width apart. Keep your arms by your side.

Next, while exhaling, crunch up slightly and shift your torso to the right while touching your right heel. Hold the position for 3 seconds, inhale and return to the starting position.

Do the same step but shift your torso left and touch your left heel. Hold the position for 3 seconds, inhale and return to the starting position.

Do 15 repetitions for each side and then rest for 45 seconds. Repeat this 3 times then move to the next exercise.

2. Short Crunches

Lay on your back, bend your knees and move your feet up close to your butt. Place your hands behind your head.

Inhale first, then exhale while lifting your shoulders 30 degrees off the mat. Imagine bringing your belly button to your spine. Slowly lower your shoulders back to the floor.

Repeat this for 15 repetitions, rest for 45 seconds and repeat 3 times.

3. Leg Raises

Get into the starting position by laying on your back in a relaxed position with your legs straight and your arms by your side.

Keep your legs straight and raise them to a 45-degree angle while contracting your core and exhaling.

Once your core is fully contracted and your legs are 45 degrees, slowly lower your legs back to the starting position.

Do 15 repetitions, rest for 45 seconds and repeat 3 times.

4. Full Crunches

Lie flat on your back with your knees bent.

Place your hands behind your head with elbows pointing outwards.

Support your neck with your hands.

Keep your neck in a straight line with your spine.

Flex your waist to raise the upper torso from the mat.

Lower yourself until the back of your shoulders touches the mat.

Do 15 repetitions, wait 45 seconds and repeat 3 times.

A Secret ‘Carb Trick’ That Burns Up To 1 Pound Per Day

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and… nothing.

That’s how 40-year-old Sarah Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Sarah dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

Source link

#Belly #FatMelting #Flat #incredible #Results #Women #WORKOUT

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yourfirsthealthfitness-blog · 5 years ago

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5 Best Inner Thigh Exercises To Lose Thigh Fat (Results in Just 3 Days!)

New Post has been published on https://www.firsthealthfitness.com/exercise/5-best-inner-thigh-exercises-to-lose-thigh-fat-results-in-just-3-days.html

5 Best Inner Thigh Exercises To Lose Thigh Fat (Results in Just 3 Days!)

For many of us, thigh fat can be the source of so much insecurity.

Thankfully, there are exercises that have been proven to be effective in slimming the thighs.

We’ve designed an incredibly effective exercise routine by combining movements that have long been proven to be effective for toning the thighs.

This at-home routine will teach you how to lose thigh fat and you’ll see results in just 3 days!

Because the goal is to see results within 3 days, expect a manageable but tough routine.

The quick results are definitely worth it!

Thigh Fat Exercise 1: Wall Sit

What you need: A blank wall perpendicular to non-slippery flooring.

Stand straight with your back flat against the wall. Your feet should be planted around 2 feet in front of you and about hip-distance apart. Your arms should be on your sides with your palms pressed onto the wall.

Slowly slide your back down the wall until your knees are bent at a 90-degree angle. Make sure your knees are just over your ankles and not past your toes.

Hold this position for 30 seconds.

Repeat 5 times.

To intensify, try doing this with one leg planted on the floor and the other extended forward.

Thigh Fat Exercise 2: Sumo Squats

What you need: No equipment needed.

Stand with your feet far apart and with your toes pointing out.

Slowly bend your knees and lower your hips. Make sure your thighs are parallel to the floor and that your knees don’t bend past your toes.

Gathering strength from your thighs, slowly rise up to straighten your legs.

To make the most out of the exercise, squeeze your glutes as you reach the top of your movement.

Repeat this as many times as you can within 30 seconds.

To intensify, try this with weights.

Thigh Fat Exercise 3: Curtsy Lunges

What you need: No equipment needed.

Stand with your feet far apart and with your toes pointing forward. You can keep your arms at your sides or locked together at chest level.

Cross your right leg behind the left and squat down as if in a curtsy. Hold this position for a few seconds.

Push your body back up to the original position so that your right leg is back where it started.

Repeat this as many times as you can within 30 seconds.

Switch legs and repeat for 30 seconds as well.

To intensify, hold the lowered stance for longer. You can also carry a single weight between both hands at chest level.

Thigh Fat Exercise 4: Step Ups

What you need: Find a tall enough bench or chair. Ideally, your knee would be at least at a 90-degree angle when you place a foot on it.

Stand in front of the bench.

With your right foot, step up onto the bench and then bring the left foot up with it.

Then, return to your starting position by stepping down with your right foot first, then the left.

Repeat this as many times as you can within 30 seconds.

Switch legs and repeat for 30 seconds as well.

To intensify, use a taller bench. You can also carry weights in each hand or a single weight with both hands at chest level.

Thigh Fat Exercise 5: Inner Thigh Lift

What you need: Any surface you can lie on. Ideally, a yoga mat or exercise mat.

Lie with your back on the mat and arms on your sides with palms pressed down.

Lift your legs towards the ceiling with feet flexed, not pointed.

Slowly lower your right leg to the side. Go as far as you can go without lifting your back from the mat.

Slowly bring the right leg back to your original position.

Repeat this as many times as you can within 30 seconds.

Switch legs and repeat for 30 seconds as well.

To intensify, use ankle weights or simply do the movements at a much slower pace but increase to 1 minute per leg.

These exercises are specifically designed to show you results in only three days.

However, don’t expect your thighs to be magically thin that quickly.

Continue to do this routine three times a week.

Additionally, stick to a nutritious but low-calorie diet.

By continuing to do this proven-effective routine and watching what you eat, you’ll soon be able to completely lose your thigh fat and keep it off for good!

A Secret ‘Carb Trick’ That Burns Up To 1 Pound Per Day

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and… nothing.

That’s how 40-year-old Sarah Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Sarah dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

Source link

#DAYS #Exercises #Fat #Lose #Results #Thigh

0 notes

yourfirsthealthfitness-blog · 5 years ago

Text

9 Best Workout Tips To DOUBLE Weight Loss

New Post has been published on https://www.firsthealthfitness.com/weight-loss/9-best-workout-tips-to-double-weight-loss.html

9 Best Workout Tips To DOUBLE Weight Loss

Today’s hot workouts are completely changing how we view fitness. We’ve put together the best workout tips that are guaranteed to push you toward your weight loss goals!

Workout has evolved. There are so many new choices in exercises that you can try out to get to your fitness goal. There is no longer an excuse to not engage in activity because surely, there is one out there that will suit you and help you meet your targets.

If you’re looking for short but high intensity workouts, there’s circuit training. If you’re wanting to develop lean, body muscle, planaforma might be right for you. If the goal is to lose overall body weight and workout all your mucsles while engaging the core, HIT (high-intensity training) might be what you need. There is so much out there to try you just have to be bold and go for it.

Working out by itself though is not enough. They say it takes 10% activity and 90% nutrition to promote a healthy lifestyle. Here are 9 tips we can give you to maximize the effects of that new routine you’re trying out.

1. More Reps Please

The trend in developing muscle has changed. It was believed that for you to lose fat and gain muscle in certain areas of your body, you needed to up the weight that you’re lifting. That is no longer the case.

Many new programs incorporate lifting lighter weights but having more repetitions in the movement. This allows you to build your endurance and tire your muscles causing you to build it and burn the fat stored up. Barre is a program that follows this concept and the feedback we got is phenomenal. Try it and see the impact on your body for yourself.

2. Low Impact But High Intensity

Yes, there is a difference. Many new movements practiced are low impact but high intensity. How is that so? Low impact simply means that the exercise gives little to no strain on your ligaments and tendons which then lowers the risk of possible injury.

However, the movements are high intensity because they engage the muscles full on. Holding a position for a long period of time or repeating a pose multiple times causes a shake in the part which then leads to burn and the building of muscle. Many core workouts can be classified this way.

3. Small Victories Are Big

Be kind to yourself. Remember that with each victory, you inch yourself closer to reaching your target and you are becoming stronger. You probably did not even picture yourself achieving what you have today. So, look back and celebrate how far you’ve come.

Having this mindset keeps us positive and wanting to achieve more. It pushes us forward and becomes the drive we need to work more and go for it. Keep your mind strong and the body will follow.

4. Be Mindful Of The Message

Mindfulness is the new sexy thing in mind-body health and it’s for a good reason. It encourages you to be present in the moment and listen to the message your body is trying to give you.

By practicing this while you workout, you are understanding your body more. This teaches you to hold poses the right way and allows you to push yourself to do better. You learn what you limit is and you go for that each and every time.

5. Have A Health Slogan

It is beneficial to have a motto you can remind yourself of when the workout is tougher than you expect. When the pain starts to intensify and the you feel you can do 1 more rep, think of your health slogan and allow that to push you to finish.

Trust me, it is more effective than you think.

6. Eat Nutritional Meals

When you’re working out on a regular basis, your body burns your stored-up fats and the food you eat for fuel. You need to replenish that on a regular basis to keep yourself healthy and strong for your next session.

Have lean meat, fruits and vegetables and good carbohydrates as part of your regular diet. These foods not only give you the nutrients you need, but also serves to help you burn more calories as well.

Eat the right food when working out to increase the benefits it brings to your body.

7. Love Your Carbohydrates

To keep you energized throughout your whole workout, eat complex carbs a few hours before your session. Most people remove this from their diet completely, but that isn’t really beneficial for you.

Incorporating the right carbs into your daily diet is extremely important for anyone who is physically active and is getting ready to conquer an intense workout session. Carbs are burned by the body slowly and can therefore sustain you longer. Have some brown bread or a bowl of oatmeal in the morning and see the difference.

8. Get Enough Rest

Eight hours of sleep every night is crucial for a healthy and toned body. Yes, the age-old myth that lacking sleep helps you lose weight is erroneous. That’s because you tend to get your energy from food which causes you to eat more.

When you sleep, your body rebuilds and restores itself giving you the energy you need for your day ahead. Keep in mind that when you workout, you actually tear muscle down; and, your periods of rest is when it builds up and gets stronger. Good sleep plus healthy eating habits can promote health and weight loss better than anything else.

9. Use Your Body Weight

Gone are the days when lifting heavy weights were the only technique to gain body muscle. Many new exercise programs incline on you using your actual body mass to develop your muscle. Some highly effective movements include the plank, squats, lunges and even burpees.

All encourage you to use your own strength and already formed muscle to develop more. Not only are they more effective, but they are also considered safer in the long run.

The body has enough kilos to help you achieve your target. Utilize that effectively and you’ll see the results in no time.

A Secret ‘Carb Trick’ That Burns Up To 1 Pound Per Day

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and… nothing.

That’s how 40-year-old Sarah Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Sarah dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

Source link

#Double #Loss #Tips #Weight #WORKOUT

0 notes