6 Gym Machines to Skip

gym machinesGym machines have special role for any workout. If you are a beginner, they help groove your movements as you learn new routines. During the progression of a typical gym exercise, machines are also recommended when you begin to tire, since they are much safer in case you do reps to failure. They likewise are extremely safe when you do not have the advantage of working out at the gym with a spotter. Workout machines at the gym like cable machines in particular are also very versatile, providing constant tension throughout the motion of an exercise, unlike dumbbells, where the peak of the movement usually does not provide maximum resistance. In other words, gym machines have their specific purposes and advantages, and should be part of any well equipped training room.

Through the years, these different types of gym machines have been improving, and the designs are always constantly being evaluated, in case there are flaws. Some of these gym machines get as little as slight tweaks in the way certain parts are angled, or how the resistance and weight is applied to the movement. There are however some gym machines that have proven themselves useless, and which you should altogether skip. Here are some of those gym machines that either waste your time, make you prone to injury, or have much better alternatives using free weights.

1. The Leg Curl Machine

You are perhaps one of those that line-up to cue yourself for some reps on the leg curl machine to build those hamstrings and tighten your butt. Skip it as Lani Muelrath, MA, fitness expert and author of Fit Quickies explains from thepostgame.com.

“Why it’s useless: Your hamstrings perform two movements: knee flexion and hip extension. The leg curl machine works only knee flexion, which limits the benefits, says Muelrath.

What workout to do instead: Choose an exercise or movement that works both hamstring functions at once, such as the fitness ball hip raise and curl. To do: Lie on your back with legs straight, heels on the ball. Raise your hips by pressing your heels into the ball until your legs are straight. Keep your hips raised as you roll the ball in toward you by bending your knees. Continue rolling out and back towards you for 10 to 12 reps.”

2. The Butt Blaster

Blast this contraption away from your workout. In case you own one, sign it up on eBay immediately in case there still are some ignorant people that will pay decent money for it. Yahoo.com offers an explanation as well as an alternative to the butt blaster.

“Why it’s useless: This donkey kick exercise is an unnatural movement, says Tom Holland, MS, CSCS, a Connecticut based personal trainer and author of Beat the Gym. “The idea is to spot reduce the glutes, which isn’t going to happen.”

What workout to do instead: A better choice are squats, which use your own body weight. “Squats get the glutes as well as the hamstrings and are a much more productive exercise,” says Holland.

To do: Stand with feet slightly wider than shoulder-width apart, arms straight in front of you, parallel to the ground, or clasped behind your head. Keep head up as you bend at the knees and hips and lower into a squat position until thighs are parallel to the ground (or as low as you can without lifting your heels). Pause and slowly raise back up to starting position. Repeat for two to three sets of 12 to 15 reps.”

3. Side Bends on Pulley Machines

In the quest to lose those love handles, we will try practically anything. Believe us, please skip this exercise and try the alternative as explained again by thepostgame.com.

“Why it’s useless: Endless side crunches on this pulley do nothing for reducing “love handles,” as many people believe. “It’s not only ineffective, but can put undue stress on the lower back,” says Muelrath.

What workout to do instead: Reducing excess fat around the midsection requires a good sound nutrition plan (try this tasty 28-day meal plan) along with effective moves such as side planks. To do: Lie on your side with your forearm on the mat under your shoulder, and stack your upper leg directly on top of the lower leg. Rise upward by straightening your body. Hold 20 to 60 seconds, then switch sides. Do three reps on each side.”

4. Rotary Torso Machine

Here is another gym instrument that boasts of whittling down your mid-section. Skip it for a much simpler and effective alternative as explained on yahoo.com.

“Why it’s useless: The twisting motion of this instrument is touted as a way to banish a “muffin top.” “This machine doesn’t activate the muscles in the correct way, and the potential for injury risk is high,” says Holland.

What workout to do instead: Try a standing cable rotation using rubber exercise tubing.

To do: Stand in a slightly wider than shoulder-width stance and grasp the handles of the pulley or tubing with both hands, your side toward the tubing attachment point, arms straight in front of you. Tighten your abdominal muscles and rotate your upper torso as you pull the tubing away from its origin. Slowly return to starting position. Repeat 10 times, then switch sides.”

5. Overhead Shoulder Pres Machine

Building cannonball like shoulders is certainly not easy, but you don’t have to get in line behind this instrument if you desire bigger delts, as explained in thepostgame.com.

“Why it’s useless: The shoulder joint is easily prone to injury, especially in this unstable overhead move, says Muelrath.

What workout to do instead: Challenge shoulder muscles with less injury risk by doing lateral dumbbell raises. To do: Grasp dumbbells and stand with palms together in front of thighs, elbows slightly bent. Raise arms up and out to the sides until elbows are at shoulder height; pause and return to starting position. Repeat 10 to 12 times.”

6. Inner Outer Thigh Machine

Countless women that want shapely legs have fallen prey to this overrated machine. Thankfully, you can skip it in favor of much simpler exercises but with better results as explained on yahoo.com.

“Why it’s useless: This apparatus appears to work the inner and outer thigh muscles, but you won’t get out of it what you want, says Holland. “It only works the small, stabilizer muscles, which is great for performance or rehab, but it won’t reduce fat deposits in that area.”

What workout to do instead: Aside from losing weight to reduce body fat, Holland recommends focusing on exercises that target larger leg muscles such as squats and lunges.”

Finally to wrap-up, visit this link to see not jus useless contraptions, but absolutely ridiculous gadgets that actually had some people rushing to the nearest sports stores to buy one. This one’s a guaranteed side splitter.

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.


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.


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 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 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…


#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


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!

How To Start Your Daily Workout Without If You Hate To Sweating

If this is the moment in your life when you cannot start your daily workout because you really hate sweating, I have a good news for you. In this short article you are going to learn how to start your daily workout program and experience real progress without it.

Now to help you get it started with this, let me share with you a simple video…

As you can see in the video, it is actually very simple to get it started with your workout.

To help you even more, let me give you a very powerful information you need to know about…

Andrea Orbeck 30-Minute Interval Cardio Workout – FitSugar.com
The workout is simple — after a four-minute warm up, repeat the interval portion for what Andrea calls amazing “booty-lifting and metabolism-revving benefits.” End with a cooldown and 10 minutes of stretching to soothe your muscles”

Check this out as well…

“8 Fitness Myths Debunked – Healthy Living
and trainers call for a formal period of cooling down after a workout or competition to prevent muscle soreness…Hydration is the most important part of “recovery” after a workout, followed by carbohydrates and then protein…”

As you can see, it is really not so hard to get started with your workout.



Healthy and Natural Fat Loss Tips

fat lossThere are some pillars of fat loss that certainly cannot be overstated. The main principle behind losing any weight or any kind of fat loss is to be at a caloric deficit. Whether you are going for moderate or extreme fat loss, the point is you have to be consuming less calories than you are burning. By creating that deficit, your body will tap into stored fat you have for fuel, which in turn leads to fat and weight loss. If you combine eating at a caloric deficit with exercise, you may be able to even create an environment in your body where rapid fat loss could happen. That being said, there is no magic bullet or special formula towards a fast track to  rapid fat loss. It takes patience, a lot of motivation and hard work to achieve your fitness goals when it come to creating a leaner physique. Don’t be fooled by some fat loss factor scam, because there are many out there that make it sound easy because rapid weight loss takes a lot of effort and discipline. As earlier said, let’s take a look at some of fundamental principles behind the basics of  rapid fat loss.

1. Eat 6 Small Meals a Day

Taking several small meals a day is becoming a common practice, and with good reason as nutritionists and health buffs alike are adopting this new philosophy and getting great results, and sometimes even at a rapid pace. The main hypothesis around this eating frequency is that a smaller meal can help one lose weight and absorb nutrients better. The frequent meals also have that thermic effect when we eat as our metabolism is boosted during each meal. Frequent meals also tell the body it does not have to panic, hence avoiding the storage of fat. That is the reason health experts use words like “graze” when describing how to eat for fat lose. You also get to train your stomach to feel full right away with less food consumed. Eating smaller meals more often stabilizes nutrient oxidization levels, making your body more efficient at burning food, so anyone who wishes to lose should adopt this eating habit. Eating smaller meals has also been shown to lower blood cholesterol.

In addition, nibbling throughout the day prevents hunger pangs from setting in. Going from lunch to 6:00pm or even beyond without food usually ends with a voracious appetite. This is a very bad way of eating since our metabolism can only handle a certain amount of nutrients in one sitting.

2. Try High-Intensity Interval Training (HIIT)

Time and again, high-intensity interval training is one of the proven ways to effective rapid fat loss. You’ve heard about their benefits forever and for good reason – they produce real results at a rapid or gradual pace. If you’re looking for a definite way to burn fat rapidly and lose some mass in the process, HIIT is the gold standard to follow. High-intensity interval training is more efficient also with time spent in caloric expenditure than a regular cardio workout. Not only will your body torch more calories during a HIIT session, but your workouts will also continue to burn more calories and fat hours after a HIIT workout session. Go on sprint interval workouts on a treadmill or go out and sprint hills, drag tires, push or pull sleds or even drag tires.

3. Lift Weights

It’s time to lift some heavy metal if you are truly serious about  rapid weight loss, so now’s the time if fat loss is your objective. Even if you start light and work your way up to heavier weights, gaining muscle is going to make you more efficient as a fat burning furnace. When it comes to exercise, you have to do resistance training to increase lean mass. Fat is burned inside our muscle tissues. The bigger and more massive our muscles, the more your fat-burning furnace will devour. Adding muscle boosts the size of the fat-burning furnace. This is the reason why when a pair of male and female decides to go on a workout plan, the male loses more mass faster than the female. That’s because genetically, the man is built to pack on more muscle which in turn contributes directly to faster fat loss.

4. Eat Fat

Believe it or not, we need fat and it can actually help fat reduction. Just like anything else we each have our individual tolerance to fatty foods. Fat has several unique hormonal effects that we have to understand. First, fat helps manage hunger through the release of hunger hormones. Second, fat also has a relatively neutral effect on insulin when it is consumed by itself. Also bear in mind that insulin is not an exclusive fat storing hormone. Fat intake releases a fat storing hormone too. Very low and restricted fat diets decrease testosterone and other important hormones and may cause low fat loss and impede muscle gain. The best approach is to eat your fat,(make sure they are good fats found in nuts and other omega rich foods) but don’t go over the top with it especially when it comes with starch and other high glycemic foods.

5. Reduce Stress With Yoga

Stress causes us to hang on to fat. Find ways to reduce your stress, doing relaxation activities such as yoga. Stress has been known to add to abdominal fat and other unhealthy conditions. Schedule a daily dose of Yoga, heading out for a little relaxation may go a long way toward helping you reach your fitness goals.

6. Keep a Journal of your Meals and Exercise or Download an App

One of the most significant ways to make sure that you continue to eat healthy and exercise right is to be aware of everything that do with your body. What better way to do that than with some of the apps made for the gadget you at all times have with you. Your smart phone can be empowered with these apps. There are lots of applications made for iPhone, iPad, Android, Mac and PCs that put all that power to monitor your progress in your palm. One popular app that is free is Lose It! However, it does not really matter which app you use as long as it serves its purpose of tracking all your workout routines and diet. Let technology help in your battle against the bulge.


Don’t try your luck with fad diets, slimming pills or absurd weight loss machines. In order to lose weight, all you need is determination, commitment and the right choices.

How To Lose 10 pounds the Fastest Way

lose 10 poundsLosing 10 pounds in a week is real easy. Just get a knife and chop off any arm.

Seriously, how to lose 10 pounds will take some real motivation and focus if you are determined about shedding weight in the quickest possible time. A quick way to lose 10 pounds will surely involve either extreme diet, extreme exercise  or a combination of both. The best way to lose 10 pounds is ideally through a gradual period of time. There are however some unforeseen cases, when ways to lose 10 pounds in a week are explored, especially by people who have to attend important engagements on very short notice, but want to look their absolute best. There is no guarantee if this can be pulled off in a healthy manner, but nevertheless, let’s take a look at methods to achieve quick weight loss (but not necessarily in one week) for those that need to lose 10 pounds.

Here are some weight lose strategies to help you realize your goals from cool-health.com. These are just some principles to live by during that week of grueling fat loss.

“To lose 10 pounds in a week, you will have to reduce or completely stop your carbohydrate intake. Carbohydrates have the maximum calories and while having a balanced meal with some carbs everyday is a healthy habit, to lose 10 pounds in a week you will have to lose the habit. Instead stick to lean meats, vegetables and fruits.

What most experts don’t tell you about how to lose 10 pounds in a week is that getting sufficient rest is an integral part of your weight loss process. Since you are trying to push your body in to losing more weight that it normally would, you need between 8 to 10 hours of sleep. The more rested you feel, the faster your weight loss process.

When you wake up in the morning, drink 2 glasses of chilled water and get out for a brisk 15 minute walk. You don’t want to overdo the exercise because you don’t want to be too tired. All you want to do is jump start your metabolism first thing in the morning. Avoid coffee as it causes bloating and water retention. Have green tea and natural juices if your body needs something more substantial.

Sip chilled water throughout the day for the whole week. Cold water makes you burn calories faster! The body needs to use up calories in order to warm up the water before using it up. So go ahead and drink as cold water as you can tolerate.”

Now that these ground rules have been set, let’s take a look a t a diet plan that is geared towards this extreme weight loss in such a short period. Again it must be reiterated that losing 10 pounds in a week is not the healthiest way to lose weight. However, some unexpected events do crop up that make it necessary to lose that much weight, like a crucial job interview for instance. These diet methods make sure you can lose the weight in a safe manner. There are also some basic exercise guidelines. Here are the tips, also from coolhealth.com.

“If really want to lose 10 pounds in 1 week, you have to eat 6 or more smaller meals. There really is no other way to keep your metabolism revved up throughout the day. Choose a medium sized plate and aim to fill that up every 4 hours and eat it all up. While you can stick to the rule of 3 full meals and 3 snacks, it is better to choose only natural foods. Anything processed is not going to help you lose 10 pounds in a week.

For your meals, fill half your plate with steamed veggies tossed in extra virgin olive oil and sprinkled with fresh herbs. A quarter of the plate must be some form of lean protein. This can either be a piece of grilled fish or grilled chicken or even beans and legumes. Beans and legumes are wonderful because not only are they an excellent source of protein but they also are contain a lot of fiber which is excellent for you to lose 10 pounds in a week. The last quarter of your plate should be fresh fruit.

For snacking, choose to have yogurt, nuts, vegetables like carrots and cucumbers or fruits like apples and pears. Stay away from chips and dips of any kind. Even diet chips are not going to help you lose 10 pounds in a week.

If you really want to lose 10 pounds in 1 week, forget about your 1 hour of cardio workout. All you need is 20 to 40 minutes of intense workout with bursts of resistance training. So do a light running or jogging for 15 minutes and then 15 reps of weight training. Repeat the process. You’ll find your body has tired much more and the sudden fluctuation in exercises will increase your metabolism.


If you are looking for ways on how to lose 10 pounds in a week for kids, the process can be slightly tougher. Children need a more balanced diet at all times for optimum growth. It is a better idea to cut out all junk food from the diet and ensure your kids play a sport every day.”

Now that you know how to lose 10pounds in a week safely, try and go for it. At least you have set a lofty goal that even if you fail to reach, will at least amount to significant weight loss. Good luck and hopefully you get your beach ready body soon.

Meet Your New Bestfriend: Weight Loss Apps to Push Your Limit

weight loss appsOne of the best strategies for weights lose is to keep track of how you are doing. It is suggested that you keep a daily journal of how you eat, when you eat, and what you eat. The same holds true for exercise. Keeping a daily journal of what you do during each workout helps to monitor the progress you are making, and hopefully should inspire you to keep on at it. Weight loss apps help make doing these things a lot easier. Life can be very complicated, so you will need every little bit of help to keep yourself organized. What you can do is put weight loss strategies right in the palm of your hand by choosing the best weight loss apps for your Smartphone. There many weight loss apps out there, some are even free weight loss apps that don’t cost a dime. Let us take a look at some of the top weight loss apps you could choose from.

1. Lose It!

This well-liked app features a recipe builder, a free barcode scanner, as well as a broad database of food and activities. Users can add food to the database and keep tabs on nutrients like protein, carbohydrates, and fat. Lose It! is free and is one of the most complete diet apps. This app automatically generates a daily “calorie budget” based on your settings. Enter data like your food intake and exercise output and the app will display your calorie deficit or surplus. Lose It! Works on both Android and iPhone platforms..

2. MyFitness Pal Calorie Counter and Fitness Tracker

This app was reviewed by over 300,000 users on iTunes and nearly as many in the Android Market platform. This first rate app comes with a barcode scanner to see what is hiding in your desired packaged foods and it helps you come up with a total calorie count of what you eat every day. It also comes with a huge database that contains more than 750,000 foods. The app is free and works on Android, BlackBerry, iPhone, and Windows Phone platforms.

3. Endomondo Sports Tracker

This app is made for runners, bikers, and anyone with a workout that gets them outdoors. This hi-tech app makes use of GPS to track your routes and makes your everyday jog enjoyable again. Endomondo Sports Tracker is capable of recording data about your run, allowing you to see a Google Maps view, lap times, and even a workout history. If you are a serious runner you can upgrade to the $3.99 paid version that interfaces with Facebook and Twitter and is capable of getting data from heart-rate sensors and pedometers. Android, iPhone, and BlackBerry users can use Endomondo Sports Tracker.

4. WeightBot

If you desire a no frills, no-nonsense way to keep an eye on your weight, the $1.99 WeightBot is the app to get. Its simplicity is its single biggest asset. All you need to do is key-in your weight on the homepage and WeightBot will automatically come up with your BMI. Twist your phone clockwise and the app will show your weight loss on a graph. Turn your iPhone counter-clockwise and the app displays a bar graph detailing how much you still have to lose. WeightBot is password-protected.

5. FoodScanner

This app isn’t as complete as Lose It! and it isn’t free, setting you back $4.99. It does have a nice feature though. It comes with a UPC barcode scanner that makes it super easy to add foods to your daily log. The scanner works amazingly well and the app is capable of separating the items you eat into individual meals. Items that you cannot scan like produce and meat can be searched in the database by using keywords. FoodScanner displays your total calories ingested for the day, but you need to sign up for a free account at DailyBurn.com to see more detailed information..

6. Weight Watchers

The highly successful Weight Watchers which has been helping people keep track of their weight for over 50 years finally finds its way to your palm. The Weight Watchers app version is not new, but recent tweaks and upgrades to it have added lots of features. As an alternative to calorie counting, food value is based on the PointsPlus system, which factors in nutrition and calories. It’s also loaded with tips that offer you healthy options to make on some everyday food choices. These tips can be really informative for planning a “day off” that doesn’t compromise your hard work. The Weight Watchers app works with iPhone or Android platforms.

7. Fitocracy

This app offers that added little something to perk things up. Fitocracy simulates a game for your workout. You gain points as if you were playing a video game each time you workout. When you begin, you are able to personalize your experience by answering a few questions about yourself and your fitness goals. Some of these data can be open to the public, but Fitocracy allows you to keep hidden facts like your weight. Fitocracy users earn points each time they record a workout, App users can also participate in “Quests,” which are gym challenges designed to “shock” your body into workout cycles. Expect a cameo from Arnold Schwarzenegger himself. The Fitocracy app works for either iPhone or Android platforms.

8. GAIN Fitness Cross Trainer

This iphone app for weight loss is great for workout newbie’s s who are ready to get into a workout or for anybody that is just looking for some fresh motivation. GAIN Fitness Cross Trainer has lots of moving images of actual people doing all sorts of yoga positions, strength moves, and aerobic exercises to show you how to do these things correctly. One more feature that makes this app great is that it will personalize your workouts to the amount of time you want, your fitness condition, as well as the parts of your body you want to isolate.


There are even more apps out there that can help you get nearer your fitness goals. Empower yourself thru your Smartphone by getting one or two of these apps so losing weight and keeping fit is a cinch.

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).


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.