Category Archives: Body Workout

3 Yoga Band Exercises to Make Your Day

Practicing yoga band exercises is essential to making your day complete. Combining yoga and exercise will surely make your day alive and fantastic, feeling refreshed and renewed away from the busy hours at the office, or at home. The yoga poses can be practiced while incorporating a set of band exercises with stretch band.

However, it is recommended to try yoga band exercises along the presence of yoga class trainer or expert. This allows you of learning yoga band exercises properly.

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Resistance band exercises

For trimmer and firmer thighs, resistance band exercises are the best yoga band exercises to follow. Many athletes are performing these exercises along the use of toning tool that increase the inner strength of the thigh by thirty percent.

By adding these yoga band exercises in your workout practice, they can help prevent injuries. They also help in strengthening, tightening and toning the problem areas of the body.


Standing Sweeps

Position oneself at the right side, next to the sturdy object or pole. The resistance band must be tied around the right ankle while the other end is tied around the pole. Afterwards, the left foot must be stepped back for the ease of “sweep” and movement.

Repeat for about fifteen minutes and switch the legs. The resistance must be increased while you keep on getting stronger. Make use of a tubing or thicker band for this exercise.

Pilate Resistance Band Exercises

Adding a sort of variation in pilate resistance band exercises is essential. By incorporating a resistance band into a workout, this helps in the increased engagement of the muscle fibers. This also helps in creating leaner and better muscles.

The Frog

One of the first things to do is to keep on lying on the floor. Then, bring the knees up until it reaches your chest. The resistant band must be positioned in order that the center part of the elastic is below your feet. The other band is also placed in each of the hands. The elbow is bent and is not straight.

The hands must be positioned near the knees. Hold the resistance band for as long as there is a room to where you can bend it out completely. Then, the neck and head must be lifted like doing a crunch. However, you need to stop before the shoulders leave the floor. Then, you need to take a deep breath until you extended the legs. Push next to the resistance band until all your legs are straightened.

While you keep on exhaling, bend all your knees gradually. Wait until your heels touch the backside of the thighs. Then, you can continue on repetition between six to ten times.

Leg Exercises with Stretch bands

Stretch bands may be incorporated as part of the yoga band exercise, particularly with leg exercises. There are a few leg exercises that can be followed as part of the stretch bands such as kickbacks, hip adbuctors, squats, calf extension, hip adductors and lunges.

Squat

This is proven to be extremely beneficial especially when incorporated with yoga. This is known as the king of all exercises. The feet must be positioned at a width distance of the shoulder. The tiptoes must be opened a bit from the outside. Now, you can be ready in performing squat.
Whenever you squat, make certain that the butt is being pushed out. This is to further prevent the passing of tiptoes to the knees. The knees must be positioned behind to further avoid injury on the ankles.

Lunges

Lunges for leg exercises with stretch bands are perfect for anyone. Lunges can be done by using one leg at a single time. This also works in the same way as using the dumbbells. The leg must step on the elastic material while the handles are being held beside the shoulders. Then, one foot is step behind.

The distance must be adjusted in order that you kneel at an angle of ninety-degrees with your knees. Afterwards, push up until you return to the first position. Keep the back firm. Then, you need to chin up.

Kickbacks

Kickbacks are known as a form of leg exercises that use stretch bands. In doing so, you need to start on your knees and hands on the floor. The stretch band must be anchored at the lower hook while the handle is being positioned under the foot. The leg must be extended for a kickback. Then, the glute must be squeezed at the last part of the movement.

That’s it, please check also “9 Key Benefits of Daily Yoga” – it will help you a lot!

9 Key Benefits of Daily Yoga

Yoga is becoming popular to people around the world. This is because it offers good health, peaceful mind, beautiful skin, flexible body and weight loss. However, this is often understood to be limited to yoga poses.

The benefits are only perceived on the body. Many do not realize the huge benefits of yoga that help in the union of breath, mind and body. Always remember that when your mind and body are in harmony, your life is going to be more fulfilling, happier and calmer.

Now, before I give you the benefits of daily yoga that we FEEL right now, watch this short video…and feel inspired…

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#1 All Round Fitness

Yoga helps in achieving the benefit of being physically fit, emotionally and mentally balanced. Yoga helps by means of meditation and breathing techniques that lead to living a loving, joyful and enthusiastic life.

#2 Weight Loss

Yoga has its key benefit on losing weight. Kapal Bhati pranayama and Sun Sultations are among the ways that can help you in losing weight effectively. More so, a daily yoga pratice can help you to be more sensitive with the foods that your body needs. This also helps you in checking your weight.

#3 Stress Relief

Daily yoga routine can be an excellent way of eliminating stress. Yoga is a form of stress relief that is useful to many people who are busy doing their jobs, activities and many more. Yoga meditation, pranayama, postures are proven to be effective techniques in releasing stress. The yoga is proven to be a detoxifier that eases the stress in the mind and detox the body.

#4 Inner Peace

Inner peace is being brought by yoga to many practitioners. This is being appreciated by those who stick on doing yoga at home. Many loved to visit serene and peaceful spots that are rich in their natural beauty. However, only a few realize about the things that are found within one self.

By taking a short vacation, you can fully experience the good time of the day. You can further benefit from the small vacation by doing yoga. There is inner peace that is brought from calming a disturbed mind.

#5 Living with Much Awareness

The mind is usually involved in many different activities- like swinging in the future to the present. By being aware of the state of the mind, you can be free from being stressed. You can further relax the mind through pranayama and yoga. These things help in creating greater awareness and bringing back the mind to the here and now of the moment. Thus, you can stay focused and happy.

#6 Improved Immunity

The system of the body, spirit and mind are being improved through yoga. Any irregularity that is found in the body is also eliminated. Always remember that restlessness or unpleasantness in the mind can result to ailment or disease in the body. Yoga postures and poses help strengthen the muscles and massage the organs. Through meditation and breathing techniques, the stress is released and the immunity is improved.

#7 Better posture and flexibility

Yoga must be included in the daily routine that benefits the body. By following the different types of yoga, the body muscles are toned. This result for them to become stronger as compared before. The body’s posture is improved while sleeping, walking, sitting and standing. This results to getting a relief on body pain brought by incorrect posture.

SEE ALSO: Start with These Aerial Yoga Poses

#8 Improved Relationships

Yoga helps in improving the relationship between parents, friends, loved ones and spouse. The mind is contented, happy and relaxed that helps in dealing with the most sensitive issues in life. Yoga works in keeping a peaceful and happy state of mind. Thus, creates a special bond to the people whom are closer to you.

#9 Better Intuition

Yoga has the ultimate power of improving the intuitive ability of a person. This is possible by realizing the things that must be done. There is just a need to experience yoga for your own self.

Take note, yoga must be done continuously. Thus, there is a need to keep practicing for you to reap off all the benefits!

Start with These Aerial Yoga Poses

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Aerial yoga is known to many as a unique form of yoga that blends aerial arts and conventional yoga methodologies. This involves a series of Aerial yoga poses while the body is being suspended a few inches from the ground.

Aerial yoga usually counteracts the gravity. This helps in maintaining the proper posture of the body. This further improves the flexibility of the body as the muscles are relieved and the bone tension is prevented. Aerial yoga is different from any other yoga that you may have tried. The inversions are free from gravity that allows the arms, shoulders and the neck to relax while inverting.

Many people are enjoying on aerial yoga poses that are being done on the floor. They enjoy making use of trapeze, or sling that is suspended at the waist height. This is also the same material that is being used by aerialists and allows you to do conventional yoga postures.

This newest form of yoga is becoming popular to many because of its health benefits. This relied on the scientific theory that is called as the counter gravity. As compared to other yoga, this provides practitioners a room to stretching in each direction.

Yoga Pose that Uses Hammock

The body is being suspended from the ceiling through the use of climbing hooks. This mainly allows yoga practitioners of performing the most difficult stretches and increasing their flexibility.

Even though many people are performing aerial yoga poses in studios, they also start on complex equipments. They turn to yoga swings and yoga hammocks that are becoming popular these days.

By lifting the body using yoga hammock, this is proven to be beneficial to the whole body. This assists the body in attaining its proper alignment and deepening the consciousness of the person that is doing it.

The body is being weighed down by the gravity. Thus, compression is being placed on the spine and muscle tension is increased. There are many benefits that can be obtained from this aerial yoga poses that is part of the aerial yoga classes. A lot of negative effects are being reversed by this pose. Thus, the muscle tensions are released and the blood circulation is enhanced. This is one of the beginners yoga poses that you can follow through your yoga session.

Aerial Yoga Pose Infused by Beneficial and Beautiful Disciplines

In this aerial yoga pose, there is a fusion of beneficial and beautiful physical disciplines. This mainly incorporate dance, yoga, core work, ballet, balance training and strength conditioning. In this aerial pose, the spirit and body are being realigned through the use of a material. Thus, this allows you of gaining muscular tone, cardiovascular health and flexibility for a better life.

Aerial Yoga Swings

Included in the aerial yoga teacher training is the aerial yoga swing. The pose includes swinging the body that it is being taught by the instructor. The presence of an expert yoga instructor can guide you throughout the aerial yoga pose. However, make certain that you practice this yoga pose safely. This is for you to be able to get most of the benefits it has to offer.

These aerial yoga poses are helpful for you to live a happy and relaxed life!

Click here to read “3 Yoga Health Benefits You Must Know About” article!

3 Yoga Health Benefits You Must Know About

Studies have shown that people who are practicing yoga can further improve their health in many different ways. However, most people who get the benefits from yoga are those that continue on practicing it.

At times, beginners are only interested in doing yoga at once. They no longer pay attention to their uncomfortable poses and stretches that can help improve their lives.

Yoga Relaxes the Mind

Practicing yoga requires giving the full attention to it. This allows you of detaching from a hard and long day. For almost an hour or more, yoga practice requires you of being in the here and now of the moment.

After spending your time working at the office, thinking about the places to go and making plans, it is just important to detach from them. Let alone, shift your focus from these things to yoga. Doing so can help relax your mind. Thus, there is a need to clearly focus or listen to the instructions of the instructor.

Trying the different types of yoga gives you the possibility of leaving your entire work load or skipping all those thoughts and “must do’s”. Yoga relaxes and clears your mind. Take note that when the mind is clear, it reflects on the past, plan for the future and enjoy the present moment.

Yoga Improves and Strengthens the Body

One of the yoga health benefits from the continued practice of yoga is an improved and strengthened body. In fact, yoga weight loss offers a chance of losing weight effectively. Many experts believed that yoga is a form of workout of the mind.

Undoubtedly, yoga poses and postures help improve the muscles and lose weight at the soonest possible time. The cellulites in the body are also managed effectively. This depends on the times that yoga is being practiced on your mat.

By practicing on a daily basis, this helps in strengthening the body and losing weight. It is only through yoga that one has the ability of learning his own body. There are many poses that can be followed that teach about the physical capabilities, physical references and physical limitations.

Many people are aware of the hot yoga benefits that let them continue their practice. They are aware of these benefits that drive them to it.

Yoga Changes the Old Habits

But, please watch this video about yoga health benefits first…

Bad habits are somehow difficult to eliminate in one’s life. With yoga workout, you can manage to change your old habits. Yoga practice helps you to recognize the bad and good habits by first understanding about the health, body and preferences.

By paying attention to yourself and practicing yoga, you become sensitive to everything about you. You will learn to balance the things that you cannot change. Yoga teaches the mind of letting go of the things that do are not helpful to you.

Now, you have learned about yoga and health benefits!

Bootcamp Workout: Is it for You?

bootcamp workoutAre you looking for an extra-challenge kind of activity? Are you just a few weeks away from a big event and you just aren’t in the physical state that you need to be in? Then perhaps you might want to explore a sample bootcamp workout. A bootcamp workout can get you in shape but believe me when I say that it is not for the faint of heart.

What is Bootcamp Training?

True to many people’s impression of this kind of exercise, it is the old fashioned fitness routine that emulates military training. According to mayoclinic.com, a bootcamp is a strength and endurance workout that incorporates strength training and cardio workouts. It also has various programs–some focuses on calisthenics, some on military drills, while some on martial arts.

A bootcamp works much like interval activities and the most popular type is the outdoor bootcamp workouts. Mayoclinic.com states that it can be done in grassy fields, beach side, or even hill side and the type of terrain usually dictates the kinds of activities that can best be done. The activity is done in groups uses very minimal equipment, so participants pretty much just rely on the strengths and weaknesses of their bodies to accomplish the tasks.

But before you get all excited about its potential, it is first important to determine if a bootcamp is something you can commit yourself to. To begin with, prior clearance from the doctor is necessary for those who are pregnant, at least 40 years old, those who have existing health problems, and to those who have stopped working out or those who are just starting to workout.

Included at the top of your list of things to consider is of course knowing what kind of activities are involved. As previously mentioned, it can range from the easiest and most common workouts like step ups, jumping jacks, planks, or boxing.

But there are also borderline insanity bootcamp workout routines. Here are some samples: Berlin Wall (Push up series), Cliff Hanger (tough squats), Everest (slippery mountain climbers), Log bog belly bombers (burpees), Hangin’ tough (Turkish get ups), Turd’s nest (crawl outs), Twinkle toes (balance series) and Boa Constrictor (tricep dips).

Sample Bootcamp Workouts

Here are some sample bootcamp workouts for beginner, intermediate and advanced levels.

For first timers, fitnessbyd.com suggests that it may be best to start off with calisthenics workout which combines the following sample routines:

• Warm Up: 100 Step-ups
• Exercise:
• 30 broad jumps / 30 plank holds (repeat six times) (5 rounds with 1 minute rest)
• 20 burpees / 20 minute very quick sprinting / running
• Finisher: 1 minute plank hold with 20 rest (4 reps)

Catapultfitness.blogspot.com recommends the following sample intermediate workout routine:

Warm-up (30 counts per exercise)

• Jumping Jacks
• Prisoner Squat
• Plank-to-Pushup
• Cross Crawl
• Waiter’s Bow
• Shuffle
• Rest 1 minute before repeating 1 more set.

TT Strength Circuit (30 seconds per exercise)

• Pushups
• Split Squat (30 seconds per side)
• Rest 1 minute before repeating 1 more set.

TT Big 5 Conditioning Circuit (30 seconds per exercise) – 10 minutes

• Chops
• Close-grip Pushup
• Stick-up
• Reaching Lunge (30 seconds per side)
• Side Plank (30 seconds per side)
• Rest 2 minutes before repeating 1 more set.

Water Break

TT Depletion Circuit (30 seconds per exercise) – 10 minutes

• Side-to-Side Jumps
• Pushup
• Y-Squat
• Cross-Body Mountain Climber
• Diagonal Lunge
• Jumping Jacks
• Rest 2 minutes before repeating 1 more set.

Water Break

TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes

• Grasshopper Pushup – (check out the pushup variations video below for exercise technique)
• Plank on 1-Foot (30 seconds per side)
• Cross Crawl
• Rest before repeating 1 more set

If you are on an advanced level workout, you may want to try this sample program of hardcore fitness bootcamp workouts from toughmudder.com. It consists of 3-5 circuits of various activities and a sample circuit will be something that looks like this:

“2 minutes Running Man Start running. Treadmill, sidewalk, whatever.

1 minute Devil’s Beard Spider Push-Up: Start in a high plank position and descend into a push-up. As you lower, bring your right knee to your right elbow. Return to high plank and repeat on the left side. Alternate sides and work up to mountain climbing speed.

2 minutes You Don’t Know Jacks Jumping Jacks: Just like you did in elementary school. Only this time, only bring your arms down to your shoulders (not your hips) and all the way back up. We want to see your hands graze each other when they go up.

1 minute Cliff Hanger Tough Squat + Press: Holding a weight to your chest, stand with feet hip distance apart with your toes, knees and hips in a straight line. Pull your belly button toward your spine and contract your abdominal muscles. Slowly lower your body, as though you are sitting in a chair (knees at 90-degree angles). Make sure your knees are BEHIND your toes. As you return to standing, press the weight over your head and return to starting position.

2 minutes Do Work: Jump Rope Jump Rope: Double Jumps

1 minute Everest Slippery Mountain Climbers: Find a wooden floor or flat surface and place your feet on two washcloths or a folded hand towel. Assume a high-plank position. Keeping your upper body still, pull BOTH legs in toward your chest at the same time and then push them back out to resume the plank position. Repeat these in-and-outs.”

This sample workout isn’t what you’d call easy. With the time the sample workouts require and the level of intensity involved, you’ll surely be military fit person in record time. Certainly, this may be advantageous to people who have the time to devote exclusively to be fit in time for a very important occasion (like weddings which is actually becoming a trend in this field – i.e. bridal / groom bootcamps).

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Just always remember that a bootcamp is a very intense and physically demanding activity, so it is always better to check with your physician first if you can handle bootcamp workout.

Your Swimsuit-Ready Summer Workout

summer workoutSummer is just around the corner and the skimpily clad are going to be everywhere soon. Are you one of those planning to switch to a wardrobe showing more skin? If you are, then you are certainly one of countless other individuals that are looking forward to enjoying the outdoor summer activities. If that is the case, then it isn’t too late to devise a summer workout program, to make sure you look your absolute best. Chances are, if you are like the vast majority of those who will embark on a summer workout, you are going to want to lose weight. That being the case, a summer body workout will entail both a cardio plan as well as some basic muscle toning exercises. Your summer workout plan will likely have some running or jogging to shed some pounds as well as some circuit type of workout with weights to ensure maximum weight lose as well as some minor body sculpting.

Below is a suggested summer workout schedule and routine that you could adopt or use right off the bat. But first, here are 3 reasons why you should have a summer schedule for the most benefit in your quest to have a beach body ready soon from active.com.

1. Consistency

Many failed attempts to lose weight can be blamed on the lack of a commitment to a summer program schedule as elaborated on below.

“Life happens in sometimes very unpredictable ways, but we always make it to work or to doctor appointments. Unless you schedule your workouts in the same way you might fall off the exercise wagon rather sooner than later due to simply “being busy.”

Reaching your weight loss goals requires consistent effort. A random walk around the block may temporarily relieve your guilty conscience, but it certainly won’t melt that stubborn belly fat. Choose specific days and times for your physical activity and stick to them. Before you know it you will be celebrating the mile stones of your gradual progress.”

2. Frequency

How often you do a routine is also very important, which is why a summer schedule helps since it establishes a routine.

“Although it is important to fit your workout schedule around your other obligations, you can hardly expect to get a six-pack from doing ten crunches once a week. If you are serious about slimming down, or toning up, you have to be realistic and put in enough effort to make it happen. Working out less than three times a week might help with weight maintenance, but in order to keep your metabolism in over-drive you have to commit to working out on at least four to six days a week.”

3. Efficiency

It is a fact that we are all trying to cram some things into a day that always seems a tad short on hours. A summer workout schedule makes sure your precious time spent working out is used efficiently.

“Science has come a long way, even in the fields of exercise and weight loss. Instead of wasting your time with boring workouts that fail to produce the desired results, you can now take advantage of proven formulas. The fitness master minds behind sculpting the hot bodies in Hollywood have figured out that it is possible to achieve dramatic results in a short time period without plastic surgery. They had their clients tweak their workout frequency, intensity and nutrition to reach their optimal results.

While the basic equation of weight loss equals reduced calories consumed minus calories burned still applies, the perfect timing, intensity and frequency of your workout can dramatically speed up your results. But not to worry, you don’t have to figure these factors out for yourself. There are plenty of effective workout programs available that take the guess work out of successful training.”

Having established these 3 principles behind following a  summer workout schedule here are a couple of links to two workout schedules that are both designed to help you lose weight while also getting in better overall shape. One is a summer activity designed for women from fitnessmagazine.com and another is tailored specifically for men from muscleandfitness.com. If neither is suitable to your fitness goals, below is a non-gender specific routine from active.com. Follow this summer program and schedule for a month along with a sound diet plan and you are guaranteed results. See you at the beach!

“Monday

Start out with five to 10 minutes of walking or jogging to get warmed up. It’s time for some bodyweight calisthenics. There are a few ranges you can work with. Beginners may want to start with less and the more advanced fitness folks can use the upper range. We’re going to do two sets of 10 (beginners) to 50 (advanced) of each exercise. Go through the list and do each exercise one time with 10 jumping jacks in between. Then do the circuit again.

Pull-ups (regular or modified)
Burpees
Sit-ups or crunches
Starbursts
Push-ups
Speed skaters
Dips
Alternating lunges
Leg lifts

Repeat and remember to do the 10 jumping jacks between each routine. Finish it off with five to 10 minutes jogging or walking and 10 to 15 minutes of stretching.

More: 3 Workouts to Crank Up Your Metabolism

Tuesday

It’s time for hill or stair repeats. Always remember to start with a five to 10 minute warm-up and finish with a five to 10 minute cool down and 10 to 15 minutes of stretching. Find a hill or set of stairs—the steeper the better. I always say, “Gravity and fat are bitter enemies and one’s gotta give!” We’re hoping it’s the fat. You can do 20 to 30 minutes of straight repeats up and down or change it up. I like to do forward up, then backward. Do side shuffles. Add a burpee every 10 feet. Change it up and have fun.

Wednesday

Bring out your dumbbells (or makeshift dumbbells if you don’t have equipment—there’s not excuse not to get moving!). Do your warm up then do two sets of either 10 or 50 reps of each routine. It’s your choice. This time you’re going to add a 100 meter jog between each exercise. Here we go:

Burpees

Dumbbell squat/curl/press (all one motion)
Dumbbell alternating lunges
Sit-ups/crunches with a dumbbell
Dumbbell flies
Dumbbell squats
Dumbbell bent over rows
Dumbbell deadlifts
Overhead triceps extensions
Dumbbell Hammer curls
Flutter kicks
Finish off with a cool down and some stretching.

Thursday

“I feel the need, the need for speed!” is what you should tell yourself today. You can do this work out on a track, at the park or around your neighborhood. It should be about 20 to 30 minutes. Jog a couple laps to warm up. Run each distance with about a minute break in between. Start with 100 meters. Then go to 200. Or start at 400 and go to 800 meters then work your way back down 800 meters to 400 meters or 200 to 100 meters. Remember to modify the workout to your fitness level. You can take away or add. I like to add 1200 meters and 1600 meters to this pyramid. Do a couple cool down loops and stretch.

Friday

The weekend is almost here, so let’s end the week with a bang. This time you’re going to take all the exercises from Monday and Wednesday and put them together on one list. The goal is to go through the list only once, but to do as many reps of each one as you can. Nothing to it, right? Do an exercise then 10 jumping jacks. Then do another exercise and run 100 meters. Then do another exercise and follow it up with five burpees. Repeat this between each set. This is a barn burner that’ll really get your heart rate up, burn calories fast and keep it fun.”

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You now have no excuse to get up and sweat out those extra calories. Remember, summer is just around the corner!

Mommy Woes: 4 Known Ways to Lose Baby Weight

lose baby weightPregnancy is always a source of joy for everyone. It is also a very justifiable excuse to indulge in everything that a woman wants. After all, it is all for the health of your child, right?

The problem is after the baby is born. It is when all the horrors of the mom’s over indulgence appear. More than just the problem of sleepless nights spent taking care of your offspring, mommies also have another baggage to solve, and that is how to lose baby weight after pregnancy.

Lose baby weight? Yes, regardless of whether you are a working or being a full time mom, it is always best to go back to your pre-pregnancy stature because it is easier to move around, do your chores, and fit right back into your old clothes. But what makes it more challenging than your usual loss mission is that you can’t just choose to ditch some food for the figure friendly ones. Why? Because you have to feed your little one and of course we always want the best for the kids!

So more than at any other time of in your life, it is now that you have to be wiser and more careful in choosing ways to lose that excess heaviness. Going for a crash diet is a definite no-no when you want to lose that inconvenience. In the same vein, extremely strenuous physical activity is discouraged primarily because of two reasons. One is that you have just come from a major operation and you would not want any of your stitches opening up because of force. And two, you already have your hands full on taking care of the little one, so longer hours in the gym or physically taxing activities are out of your options.

There are many ways on how to lose baby weight without sacrificing the nutrients for the little one. Here are some of the tried and tested pieces of advice:

1. Breastfeeding

This is the best, widely known and astoundingly successful way to lose weight in this department. The question now is how to lose baby weight during breastfeeding? The act of breastfeeding burns about 500 calories. So you should regularly nurse your young ones instead of switching to formula milk immediately.

2. Proper diet

Just like in any weight loss program, there are musts and must nots in dieting. But if the specific purpose is to lose baby weight, then one of the things that you should take into consideration is to take in more of the food that is not only healthy but one that induces milk production. This will mean hitting two birds with one stone: you can lessen the fattening effect of what you are consuming and at the same time you are fueling the activity (i.e. breastfeeding) that also burns a lot of calories. Kidspot.com.au suggests these highly recommended food to eat for mommies:

• Wholegrain breads, pasta and rice – which are packed full of fibre and nutrients.

• Lean protein, such as fish, chicken, tofu, nuts, eggs or pork – protein helps you stay fuller for longer and encourages lean muscle formation.
• Smoothies – great for adding fruits, seeds and oats too to ensure you are getting a wide range of nutrients.

• Vegetables – these are packed full of fibre and nutrition and help to boost your metabolism; foods such as broccoli actually burn more kilojoules in its digestion than what it contains.

• Metabolism boosting foods such as garlic, chilli, cinnamon, ginger and green tea.

On the other hand, the following food should be avoided or at least taken in moderation:

• White processed breads, rice and pasta – which are devoid of nutrition and fibre.

• Too much red meat – as this is high in saturated fat; limit your consumption to two serves a week and make sure it is lean cuts.

• Junk food – full of sugar and fat, it will play havoc with your blood sugar and contains no nutrition.

• Sugary energy drinks – also full of sugar and give you zero nutrition.
• Alcohol – it’s high in calories and drinking it leads to making other poor food choices.

3. Do some easy exercises

As previously mentioned, strenuous activities are to be avoided since the body is still recovering. You don’t want to doze off even before your child has been fed. Aside from the usual walking as well as other exercises that can be done right in the comfort of your own homes, you may also try strengthening or cardio exercises. Why? Because it means that your muscles will be well-toned and sculpted. More muscles mean more calories burning so it will not only help you shed some unwanted flabs, it will also keep you away from unsightly sagging flesh.

Another recommended exercise routine is one that is centered at the core of the body. As we all know, it takes time before mommies lose the bump. It will help them build up and tone the core muscles getting rid of these love handles. Perhaps, Pilates will be a good workout for our mommies.

On the more practical side, it is also best to still continue your daily household chores. It keeps you busy and moving. And it will not feel like you are working out at all!

4. Drink plenty of water

Drinking sufficient amount of water promotes the metabolism of the body. Moreover, breast milk is also chiefly made of water so it is best both for the baby and the mother.

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To lose baby weight is no easy task, especially because you have to think not just about yourself but the newborn as well. More than in any other physical training goals a mom can ever engage in, this is the hardest and most crucial point, so it is better to plan it out carefully and enjoy it as well. It may mean depriving yourself of some food or taking extra time to sweat it out, but it is definitely possible and will definitely be worth it because it will keep both mommy and baby healthy. And finally, it will be a significant boost in your self-esteem and will help you in doing your work with ease and grace!

Intermediate Training: Lose Weight with this MMA Workout

mma workoutMixed Martial Arts, or MMA, is fast becoming an ideal form of exercise with or without the motivation of competition. It requires a lot of total body conditioning and a good MMA body routine can have dramatic effects on your overall fitness when done effectively.

Fightersdirect.com outlines The 9 Key Components an Effective MMA Workout Must Have. Among them are the following key components that you might find interesting:

An MMA workout program doesn’t make you too sore. – Unlike bodybuilder and powerlifter workouts, your MMA routine should generally make your body sore, so that you will be able to effectively perform the MMA techniques with proper form. Since the body tends move in a way that avoids pain, soreness might cause you to perform specific moves incorrectly.

An MMA workout program that doesn’t demand more than 3 days a week of strength & conditioning. – According to fightersdirect.com, anything more than those 3 days would detract from the MMA skills training. This surely comes as a welcome thought for those who are afraid of committing to MMA workout routines.

Exercises that will train all 8 biomotor abilities: strength, power, endurance, speed, agility, co-ordination, balance, and flexibility.

If you plan on getting a trainer to make sure you have the best MMA workout routine, you can feel free to refer to the 9 key components so that you are aware if you are truly getting the best MMA workout routine possible. In any case, livestrong.com has some suggestions for simple MMA workouts that you can try. With a little modification of amping up the intensity, you can even turn them into a great MMA cardio workout.

Heavy Bag Sprawls – This is a good cardio challenge that will work out your legs and shoulders more than regular heavy bag workouts. Start with a Muay Thai comb. You can try a right kick, left cross, right hook, and left kick, to start. Then bring your body down to the mat, as if you’re lying down and then jump right back up to your feet and back to your stance. Repeat. Try to do it faster as you go along.

Wheelbarrows – Get a partner. Go into a push up position and then get your partner to hold your ankles up to his waist. Walk as fast as you can across room on your hands. Then switch places with your partner. For a challenge, add a push up with every step that you take.

Fireman’s Carry – Start with a fireman’s carry wrestling throw by controlling the inside of your partner’s right arm with your left hand, then ducking to control your partner’s right leg with your right hand so that your partner’s weight is across your shoulders. Instead of throwing your partner, just stand up with your partner’s weight. Make sure to keep your back straight and lift with your legs. Walk across the room with your training mate in tow, then put him down, the switch places and have him walk you back.

Heavy Bag Sit Ups – Sit on the floor and place the heavy bag between your knees and in front of you. Grip it with your knees, and every time you sit up, strike it with your elbow, alternating the sides each time. Turn your torso each time you strike so your entire core is included in the workout.

You can take it a few steps further and try out this workout from mensfitness.com. It follows the MMA workout routine of WEC fighter, Jens Pulver. It consists of 5 5-minute stations of exercises which he performs back to back, with 60-second rests in between. Each station’s exercises have to be done repeatedly until the 5 minutes of the station are finished. This is designed to simulate 5-minute, 5-round fights.

Warm-up: Sprint 25 meters – Walk back to start – repeat 5 minutes

Station 1: Do 15 reps for all exercises

  •  Push-Ups
  • Jumping Jacks
  •  Bench Dips

Station 2: Do 10 reps for all exercises

  •  Heavy Bag Burpees
  • Burpee Clean and Press/25-lb. DB
  • Burpees w/ 15-lb. DB
  • Burpees

Station 3: Do 10 reps for all exercises

  • Fast High Knees
  • Mountain climbers
  • Jumping Jacks
  • Plank Jacks
  • Split Lunges

Station 4: Do 10 reps for all exercises

  • Squat
  • Squat w/Overhead Press
  • Tricep Press –
  • Shoulder Circles – 10X each direction
  • Bicep Curls
  • Push-Outs
  • Bent Over Rows

Station 5: Do 10 reps for all exercises

  • Med Ball Touches
  • Tire Sledge
  • Power-wheel Rollouts
  • Band Pulls/Snap Downs

Grip Work:

  • Thick Rope Pull-Ups – 10X
  • Tennis Ball Pull-Ups – 10X
  • Plate Pinch – Hold two plates (25 lbs and 35 lbs) together for as long as you can.

• Repeat all Stations, doing 3 sets total

This particular workout routine was designed to train the body’s capacity to perform under pressure and extreme exertion, regardless of fatigue. It may be a bit extreme for beginners to try on the first go, but once you build yourself up, you should be able to do this yourself. You can consult your trainer to do this work out safely and make sure that you will not injure or over-exert yourself in the process. In any case, you will definitely lose weight with this MMA workout routine.

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The total body conditioning from an MMA workout routine can help make you stronger, faster, more agile, and more powerful; as well as more coordinated, flexible, and balanced. With a good MMA workout routine, whether training for a competition or simply for the sake of fitness, you can lose that extra weight and gain a fitter you in the process.

7 Ways to Get Rid of Flabby Arms

flabby armsFlabby arms are perhaps one of the most problematic areas for a lot of women. The dreaded flabby arm is a challenging spot that afflicts women regardless of age. Flabs that resemble globs of jiggling gelo are shunned by just about anyone. While women want to get rid of flabby and unwanted fat, they likewise don’t want to put on any muscle mass that may make them appear more masculine than feminine. Shape.com explains that women need not worry about this apprehension should they do exercises.

“First off, don’t worry about getting big arms. “Women just don’t have enough testosterone to build large amounts of muscle,” says Keli Roberts, a spokeswoman for the American Council on Exercise and group fitness manager at Equinox Fitness Clubs in Pasadena, Calif. “It’s actually very difficult for women to get big.” ”

One of the ways in which one can lose some flab is to lose weight. The inexistence and myth of spot reduction cannot be overemphasized, so a calorie reduced diet and aerobic activity is the first key towards getting rid of flabby areas. How to tone flabby arms is what needs to be addressed next, by introducing exercises that will fight the flabby problem. A basic principle to adopt in order to avoid putting on unwanted muscle mass is using lighter weights with more repetitions. Exercises for flabby problems are easy to do, and they not only help get rid of all that undesirable jiggling, but also get you in fabulous shape.

Why don’t we get the expert opinion of the people over at flabbyarms.net on how to lose that flabby part.

1. Triceps Kickback

“The first exercise is a tricep kickback. It’s performed by placing one knee on a bench and the other foot supporting on the ground. Your upper body should be at a slight angle and you’ll want to keep the upper part of your arm straight and in-line with your torso. Take a dumbbell that you can handle and extend at the elbow, squeezing the upper arm as you extend.”

2. Push up

“The second exercise is like a normal push-up but you place your hands on a bench as opposed to the floor. I attempted to do regular push-ups but I’m not physically strong enough yet so I find doing these as an acceptable solution. The higher the angle of the bench, the easier so start where you’re comfortable.”

Do these exercises for a couple of weeks and you will notice a slight increase in tightness in the upper arms. It won’t be anywhere near your ideal, but it will be visible progress nonetheless. Here are more exercise tips that will get you closer to those shapely, tight arms from healthyliving.azcentral.com.

3. Aerobics

“Get involved in physical activity for at least one hour daily, asserts the CDC(Center for Disease Control.). Participate in moderate intensity aerobic activities such as jogging, swimming or walking. Work your muscles while you burn calories by playing tennis, basketball or football.”

4. Arm Circles

“Slim and tone your shoulder and arm muscles by performing arm circles. Stand with your feet hip width apart. Raise your arms straight out to the sides as if you were an airplane. Flex your hands so your fingers point toward the sky. Do 12 to 24 small circles in a backward direction, and then repeat in a forward direction. Do these three times per week.”

A well-rounded routine should involve both the triceps and the biceps. The push up and the triceps kickback are for toning the triceps. In order to tone the biceps, we will use the curl movement. The curl is one of the best exercises for toning the biceps. Here are two exercises of the curl, using dumbbells and a barbell.

5. Dumbbell Curl

“The dumbbell curl is one of the most popular free-weight exercises because this requires the arm to go through an entire range of motions. This means that you are challenging your muscles more than if you stayed in one plane. To begin this exercise, all you need are two dumbbells. Stand with arms hanging down your side with a dumbbell in each hand. Have palms facing your body. As you exhale, bend your elbow and bring one arm up until it is parallel with the floor. Slowly lower down to the starting position and repeat with the opposite side.”

6. Barbell Curls with Wide Grip

“The barbell curl with a wide grip is considered a top exercise for working the biceps. This is different than exercise #1 because it focuses more attention on the inner part of the bicep. To perform the barbell curl, stand with feet hip width apart while grasping a barbell. Use a wide, underhand grip. As you exhale, curl the barbell up towards your shoulders. Slowly return to the starting position. Make sure to keep your wrist stationary during this exercise.”

Healthyliving.azcentral.com provides some other guidelines regarding some rules to live by when it comes to diet.

7. Diet to Lose Flab

“Cut your calorie intake by 500 per day, advises Mayoclinic.com, to lose 1 pound weekly to help reduce flabs. Pass on high-calorie beverages such as sugary soda and whipped cream-topped sweet coffee beverages, and skip the mayo and full-fat salad dressing to reduce calories.

Get the most nutrition for your caloric intake by consuming healthy foods, such as lean protein sources, fiber-rich whole grains, fresh fruits and vegetables and low-fat dairy products.

Slow down while you’re eating, recommends the Centers for Disease Control and Prevention. Eating more slowly allows you to reach that full feeling and avoid overeating that often accompanies eating too fast.”

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Flabby arms affect very many people. It is tricky to properly strengthen and tone all muscle groups in the arms, and usually losing weight alone does not eliminate flabby parts. Do a combination of both a cardio routine with strength training exercises to get the toned arms you, and countless other people desire. Before you know it, you will be ready to flash those beauties this summer and say good bye to the flabby problem.

Beginner Yoga Poses to Strengthen the Core

yoga posesJoin in on the yoga craze and get yourself on that yoga mat! For an old school form of a workout, it has become every modern woman’s key to fitness and relaxation. Celebrities like Jennifer Aniston, Britney Spears, and Reese Witherspoon swear by doing yoga poses for attaining their ever-ready bikini bodies. Even athletic runners, gymnasts, and football players use yoga to help them to develop and maintain their balance, flexibility, and posture. For the modern working man or lady, of course,  doing beginner yoga poses is also a great way to help manage your stress; you can use it to calm your mind and get focused and energized in the morning, or you can use it to wind down at the end of the day. If you still have never practiced yoga, now is a great time to start.

The main thing about yoga that helps you to truly stay fit is that it strengthens your core. Your core is your center, the main source of strength and balance. Once you’ve achieved a strong core, you can move one from the beginner yoga poses on to some of the more complex poses. In addition to that, when you build your core muscles, you also keep your belly from getting bigger.

By principle, using beginner yoga poses for weight loss simply follows good practice. For as long as you truly focus and push yourself to maintain each position, even the most basic yoga poses will help you to lose weight.

You can start by trying out these beginner yoga poses from fitnessmagazine.com:

These are not really one of those poses you can call easy yoga poses, but it’s a very important beginner position you have to learn to love if you want to have a good foundation.

Downward Dog

• Start on all fours with hands directly under your shoulders, and your knees under your hips.

• Walk your hands a few inches forward and spread your fingers wide, pressing your palms on the mat.

• Curl your toes under and slowly press your hips up toward the ceiling. This will bring your body into an inverted V. Press your shoulders away from your ears. Your feet should be hip-width apart, and your knees slightly bent.

• Hold for 3 full breaths.

Another beginner yoga position you’ll use quite often in yoga class is the Warrior 2. According to fitsugar.com, this position is great for targeting the quads and glutes, as well as for toning your shoulders.

Warrior

• From Downward Dog, step your right foot forward between your hands and rise into a high lunge. Keep your right foot facing forward, and then turn your left foot out 45-90 degrees.

• Extend your arms towards the front and the back of the room, with your palms facing down.

• Bend your right knee 90 degrees, but keep your knee from going over your ankle.

• Hold for 10 breaths.

• Repeat on the other side.

The tree pose is a very good way to practice focus and balance. It will indeed help you with to achieve a great posture as well.

Tree Pose

• Stand with your arms at the sides.

• Shift your weight onto your left leg and place the sole of your right foot onto the inside of your left thigh. Keep your hips facing forward.

• Once you’re balanced, bring your hands in front of your in prayer position, with your palms together.

• On an inhale, extend your arms over your shoulders, palms separated and facing each other.

• Hold for 5-6 breaths, or 30 seconds.

• Lower your hands and foot, and then repeat on the other side.

A more laid-back, yet still a little bit of challenge,  beginner yoga position is the bridge pose. This one targets your chest and thighs, while extending your spine.

Bridge Pose

• Lie on the floor with your knees bent, and directly over your heels.

• Place your arms at your sides, palms down. Exhale, and then press your feet into the floor as you lift your hips.

• Clasp your hands under your lower back and press your arms down; lifting your hips until your thighs are parallel to the floor. Bring your chest toward your chin.

• Hold for 10 breaths, or 1 minute.

The next one is a good challenge for beginners to push themselves. The triangle pose requires more concentration to maintain your balance and retain the integrity of the pose. This means that it is a little bit harder to maintain the proper alignment at first, but once you achieve your proper alignment, it will be easier to be aware and to maintain.

Triangle Pose

• Stand with your feet about 3 feet apart and your arms at your sides. Turn your right leg 90 degrees out, and then turn your left foot 45 degrees in.

• Extend your arms out to the sides, and then bend over your right leg.

• Allow your right hand to touch the floor or rest it on your right leg below or above the knee. Extend the fingertips of your left hand toward the ceiling.

• Turn your gaze toward the ceiling.

• Hold for 5-6 breaths, or 30 seconds.

• Stand and repeat on the other side.

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These  beginner poses should suffice for you to begin your own yoga practice. If at first you have a hard time to keep your balance, always know that practice every day makes it easier the next day. It’s easy and it’s hard at the same time. It takes a lot of focus and determination to maintain, but the payoff is quite nice. If it worked for Jennifer Aniston, Reese Witherspoon, and Britney Spears, it will definitely work for you.