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Different Types Of Zumba

What Is Zumba?

In the mid-nineteen nineties a Colombian Aerobics Instructor called Alberto Perez was about to take a class, when he realised that he had forgotten his musical backing tape. He improvised with the class by using a tape of upbeat Latin dance music, and the idea for Zumba was born. In 2001 Zumba Fitness was launched as a highly energetic dance-fitness program based on Latin dance styles, and danced to an international high-tempo musical soundtrack. Instead of the traditional aerobics method of doing repetitions to music, Zumba is all about moving to the music. After only 10 years, Zumba is now enjoyed by more than ten million people a week and its a very enjoyable fat-burning fitness workout, but which Zumba workout is right for you?

zumba
The Different Types Of Zumba

The creators of Zumba now offer 6 different types of Zumba experiences, lets take a look at them: -

Zumba

The original high-paced and energetic Latin inspired dance-fitness program that took the world by storm. It is a fun way to burn body fat, build fitness and raise your energy levels. You'll be enjoying yourself so much, that you will forget that you actually are exercising.

Zumba Gold

This is a Zumba program that is specifically tailored to the older generation. As you get older and naturally start to slow down, it is still important to maintain a healthy and active lifestyle. Zumba Gold is a little less intense than the original Zumba, as things move at a gentler pace. Zumba Gold is also a great option at any age if you are new to exercise, and looking to build up your fitness.

Aqua Zumba

As the name suggests, Aqua Zumba is a fitness program performed in water. It is a great cardio workout that combines all the fun of Zumba with the benefits of exercising in water. Because water supports your body weight, it aids movement and flexibility. You can give your body and muscles a great low-impact workout without putting a lot of stress on your joints. Water-based exercising is great for people returning to exercise and building strength and fitness following an injury or surgery.

Zumba Toning

Zumba Toning is an energetic dance program that focuses on toning muscles and body sculpting. You use light toning sticks to aid rhythm and target those problem areas, such as abs and thighs. This a great workout if you want to build body strength and muscle definition while having a great time.

Zumbatonic

This is a Zumba program especially for children, and is a fun way to introduce them to exercise. With rising child obesity levels, the internet and computer games, parents need to find ways for their children to become more active. Zumbatonic is a great workout that the whole family can enjoy together, and children simply love this high-energy dance and fitness routine.

Zumba In The Circuit

This routine combines the fun and passion of Zumba with the power of circuit training. Using timed intervals, this is a very intense 30 minute workout guaranteed to blast those calories away and rejuvenate you. This is a great option if time is at a premium, as you are in and out in half an hour.

Now you know all the different types of Zumba programs available, why not give Zumba a go? You can lose weight with Zumba, build fitness and have a total blast.

How to Lose Weight Fast for Women and Men - Weight Loss Tips

Quick weight loss tips for women

Men and women were created equal, but they are different. Especially when it comes to weight loss. Women face some unique challenges in getting the bathroom scale to budge. And these challenges are both medical and emotional in nature. So whether you're trying to lose 5 pounds or 50, it's important to understand your weight loss challenges. That way, you'll be armed with weight loss tips (specifically for women) and strategies that can help you break through those obstacles and making slimming down easier.

how to lose weight fast
Do you feel stressed? Almost everyone feels stress at some point in the day. But research shows that women are more prone to feeling stress as they juggle the demands of their work commitments, their family lives, and their social ties.

The Answer: To help keep stress from sabotaging your waistline, one of the best weight loss tips for women is to spend at least a few minutes every day practicing a simple stress reduction strategy.

Like one of these:

- Walk for 10 minutes.
- Breathe deeply 10 times.
- Tense and then relax each muscle group.
- Find a quiet place to meditate for 10 minutes.

As women age, estrogen levels drop and metabolism slows down. And, as a result, women lose muscle and gain fat, especially around the abdomen.

The Answer: Amp up your activity. Research shows that as women reach the age of menopause, they tend to exercise less. Make it a priority to walk at least 30 minutes a day most days of the week, rain or shine, year in and year out.

Breakfast is one of the most important meals of the day. Skipping it will not do your body any good as you need that energy to keep you going through the day. Even if you are on a diet, you need to make sure you eat a hearty breakfast.

Just like you shouldn't skin breakfast, you should also not eat a very light one. It is important to eat right, not something rich in calories, but something high in nutrition. Examples are oatmeal porridge, poha, nachni parantha, etc. These will keep you full for a good few hours and also provide adequate energy.

Fruits and vegetables are nature's gift we should all intake. These are rich in antioxidants which protect us from various diseases including cancer and also do not add too many calories. Start your day with fruits and have a plate of salad along with other meals. Try and include more seasonal varieties as they are fresh.

Many don't realise but water can do wonders for our body, skin, digestive system, etc. It cleanses the system by flushing out the toxins. Remember to have adequate amounts of water. Start your day with a glass of warm water with some honey and lime.

We often get hungry in the afternoon or evening and it results in eating unhealthy snacks like chips or biscuits. Instead, eat healthy, opt for chana chaat, sprouts, bhel, etc. This will curb your hunger pangs without unhealthy fat.

Keep fruit at work. It helps during the I-need-chocolate part of the afternoon.

Brushing my teeth after dinner makes me less likely to eat again before I go to bed.

DASH Diet - Real-Life Solutions

This diet, coined as the 'Healthiest Diet', is designed to provide real-life solutions to high-blood pressure by suggesting a diet that merely regulates the intake of nutrients and not alter the common diet we're all used to. Dietary Approaches to Stop Hypertension or dash focuses on controlling the intake of sodium and fats to maintain the normal blood pressure of an individual. Dash is geared towards preparing a diet that makes satisfying meals, thus, preventing people from eating in-between meals, causing loss of control over food intake. Because it keeps people from hunger in-between meals, it ideally becomes more satisfying and less controlling.

DASH Diet
The Dash diet teaches individuals to complete the whole dash diet program by starting with stocking up the kitchen with dash-friendly food, preparing dash-friendly recipes, and performing Dash-friendly exercises. Meal plans suggested by Dash usually contain ingredients high in fibre, calcium, magnesium and potassium. Dash diets go low on sodium and sugar and emphasize the need to eat green leafy vegetables and fruits.

Avocado dip, for instance, is one of the most famous Dash diets there is today, because of its very convenient and affordable preparation. Avocado, a very rich source of monosaturated fat and lutein, (antioxidants that help protect vision), is among the many fruits that are highly-recommended for Dash diet. In this recipe, avocado has to be mashed and pitted, mixed with fat-free sour cream, onion and hot sauce. This dip shall be eaten with tortilla chips or sliced vegetables. From this dish, a person can get a total of 65 calories, 2 grams protein, 5 grams total fat, 4 grams carbohydrate, 172 milligrams potassium and 31 milligrams calcium. From this we can infer that a person is fed a considerable amount of necessary nutrients, essential for maintaining a well-balanced diet that's good for the heart.

In just 14 days, a Dash diet follower will experience normal blood pressure, with fewer tendencies to eat in-between meals, the major culprit of weight gain. The Dash diet program also teaches individuals to determine the right amount of food intake, the necessary exercise to perform according to age and activity level. Dash educates and motivates --- one of the very important reasons why people find it easy to stick to the diet. Also, the diet does not require us to give up anything significant in our usual diet, instead, it helps us create a process of adjusting to little changes so we can successfully help ourselves.

Longevity and The Mediterranean Diet

Six Reasons Why the Mediterranean Diet Contributes to a Longer, Healthier Life

Over the course of many generations, observers have been able to discern that the people who populate the region around the Mediterranean Sea live longer lives than do men and women in some other parts of the world. Historically, the reason most often attributed to the longevity of the people of the Mediterranean region was climate. However, as researchers became more adept and as scientific methods became more sophisticated, it became clear that while the weather patterns of the Mediterranean area generally were pleasant and inviting, it was the diet of the people in the region that accounted for their longer lives.

mediterranean diet
There are a number of specific factors related to the Mediterranean diet that nutritionists and medical experts believe contribute to longevity. The more important of these elements are discussed within the confines of this article for your information and guidance.

1. Restorative Effects of the Mediterranean Diet

Many of the specific food items that are part of a Mediterranean diet regimen are high in anti-oxidants. Scientifically speaking, anti-oxidants are important compounds found in certain foods and beverages that work to neutralize the destructive nature of oxidants or free radicals that are found in the human body. Oxidants or free radicals are produced when the body burns oxygen to produce energy. In other words, oxidants really can be considered waste that pollutes the human body.

Over time, the accumulation of oxidants in the body accelerates the aging process. Cells wear and lose their elasticity. Organs end up functioning less efficiently and effectively. Indeed, recent scientific research has demonstrated that oxidants clog arteries raising the threat of stroke. Oxidants are found to contribute to cancer, heart disease and diabetes -- the major diseases most responsible for causing people to have premature deaths.

The types of fruits and vegetables that form the foundation of the Mediterranean diet -- including richly colored and leafy green vegetables -- which are high in anti-oxidants, have a restorative and life prolonging effect on the typical human body.

2. Reducing Cancer Risks

In most parts of the world, cancer of various types is the leading cause of premature death. Studies undertaken by researchers in Europe, Japan and the United States in the past thirty years have demonstrated that the Mediterranean diet effectively reduces the risks of certain types of cancers.

A diet that is high in fresh fruits and vegetables has been shown to be effective in reducing the risks of a wide array of different types of cancers. As has been noted previously, the Mediterranean diet includes the generous consumption of fresh fruits and vegetables.

The Mediterranean diet includes very little animal fat. There is a direct link between the consumption of animal fat and colorectal cancer, one of the deadliest forms of the disease that oftentimes takes the lives of people in their forties and fifties.

Olive oil (truly the foundation of the Mediterranean diet) had been shown to reduce the risk of breast cancer.

By reducing the risks poised by cancer, the lifespan of men and women has been shown to increase appreciably in studies that have followed groups of people over time.

3. Reducing Coronary Heart Disease Risks

Coronary heart disease is one of the top three causes of premature death throughout the world -- except in the Mediterranean region. Researchers have concluded that diet has played a large and important role in reducing the risk of coronary heart disease amongst the people who populate the countries surrounding the Mediterranean Sea.

An important study in seven countries (Italy, Greece, Yugoslavia, Finland, United States, Netherlands and Japan) demonstrated that those people who followed a Mediterranean diet regimen were less likely to have coronary heart disease and were less likely to have their lives cut short because of serious and ultimately fatal heart conditions.

4. Reducing Hypertension

On some level, the jury is still out on the direct effects between diet and hypertension or high blood pressure. With that said, it clearly has been demonstrated that hypertension and high blood pressure is responsible for premature deaths the world over. In addition, there is strong evidence to suggest that eliminating certain items from a diet -- like processed salts -- can work to reduce the risk of hypertension.

Additionally, there is evidence to support the proposition that a diet high in fiber and low in animal fats (like that of the Mediterranean region) works to reduce the threat of hypertension and premature death from this disease.

5. Diabetes Prevention and Control

The Mediterranean diet is well suited to staving off the serious effects of diabetes. The incidence of premature death because of diabetes is lower in those regions in which the Mediterranean diet is practiced. Because diabetes is a disease that can be controlled through diet, electing to utilize the Mediterranean regimen can work to add literally years to a person's life.

6. The Cumulative Effect of the Mediterranean Diet

It is important to note that the beneficial effects of the Mediterranean diet appear to be cumulative over time. In the other words, the longer a person practices the dining habits of the Mediterranean plan, more of inherent physical benefits of this healthy eating regimen will be ingrained into a person's makeup. Simply put, the benefits of a Mediterranean diet literally are stored up over time, increasing a person's lifespan and adding to his or her overall health and wellbeing not only now but well into the future.

Dukan Diet - Fast Weight Loss

When you need to lose pounds, why choose the Dukan Diet? Also termed the Dukan regime, the proteine diet or the Dukan method - the Dukan Diet is a super popular new French diet that incorporates a protein heavy regime with a long-term sensible method for maintaining weight loss.

dukan diet
The number one reason to choose the Dukan Diet is to 'mincir' as they say in French, to slim down or lose weight. If you want to shed pounds and get to your slimmest and sexiest weight, the Dukan Diet is an all-inclusive diet that allows you to eat flavorful real food and still lose weight fast and keep it off.

The method was created by French doctor Pierre Dukan. He advised a patient who was also a friend to eat only lean protein and drink water when the friend asked his advice about losing weight fast. Although he had no background in nutrition, the results were incredibly successful. Pierre Dukan became interested in nutrition and weight loss at that point and has continued to help people slim down or mincir for decades. For thirty years of practice, he has helped people in France lose weight and get slim and now his method is gaining huge popularity in the U.K. Now, it's time for the U.S. to get this French diet secret that has been a secret for too long.

The Dukan Method works in four distinct stages - the attack phase, the cruise phase, consolidation and the stabilization phase.

During the attack phase, you stick to a strict protein diet. Unlike the Atkin's diet, heavy fats, butter and cream are to be avoided. During the attack phase, you eat only lean meats, fish, shrimp, chicken, lobster, lean ham and lean beef. You can have herbs to season your food generously as well as non-fructose sweeteners.

High fat proteins and dairy products are not allowed during the attack phase. Eggs are fine but if cholesterol is a concern for you, limit the egg yolks during the attack phase.

Egg whites are a great source of lean protein and should be enjoyed during the attack phase of the dukan regime and throughout the diet. You lose most of the weight during the attack phase.

During the Dukan Diet Cruise phase, you can add in a long list of Dukan approved vegetables on alternating days. You go back and forth between an all protein day, then a protein and vegetable day and so on. Remain in this phase until you have shed pounds to your desired goal weight.

The consolidation phase is such an important phase. How long you will stay in the consolidation phase is based on how many pounds you have lost during the attack and cruise phases. This is a healthy way to lose weight and keep it off as Pierre Dukan noticed that most of his patients who had shed pounds struggled with that period after losing it and trying to keep it off. The consolidation phase allows you to add in the foods you love to eat as directed by the Dukan Diet Menu. The goal is to maintain your slim body for life.

In the stabilization phase, Dr. Dukan instructs you to eat as you like, hopefully in moderation of course, six days a week. On the seventh day, you must go back to your attack phase diet. For one day each week, consume only lean protein just as in the first phase of the diet. Remember, you will have learned tons of great Dukan Diet recipes to make tasty and delicious protein recipes so hopefully this won't be so bad.

Don't settle for cardboard fake food when you are dieting. Enjoy real delicious food with a Dukan Diet menu.

Cabbage Soup Diet - Weight Loss Using A 7 Day Plan

Are you wanting to lose weight? If you are, know that you've got plenty of choices when it comes to diets. You literally have hundreds of diets available that it can be overwhelming to pick the right one for you, and getting started makes it even harder. You're a lot more likely to achieve your weight loss goals, however, if you stick with a program rather than hop from one diet to the next before you can see any noticeable results.

cabbage soup diet
One in particular that's been around for many years is the cabbage soup diet. You've probably heard of it or met someone who was on this. It will help you lose weight fast if that's what you're looking for in, all with a low carb and low-fat intake. In fact, many people who've been on this diet before swear by how effective it is.

Cabbage has cleansing properties and this is basically how you're going to get rid of this weight. You won't be exclusively eating cabbages if that's what you're worried about. When you're on this soup diet, some days you can eat vegetables, meat, rice and fruits likes bananas. It isn't just cabbages.

One of the good things about the cabbage soup is that you can make it different ways. You can prepare the soup by combining half a cabbage head, chicken broth, celery, onions, bell peppers, and canned tomatoes. You don't need to stick to these ingredients, though. You can add other vegetables and remove any that you don't particularly like in your soup. For flavor, you can use your favorite spices.

If you stick to this, you could lose as much as 10 pounds in just 1 week. Unbelievable? Many people were skeptical of this claim, but they've reported that the cabbage soup system really does work and make you shed a lot of weight in a short time.

When you get on the cabbage soup diet, your main meal would be the cabbage soup you prepare yourself. In addition to the soup, you can eat vegetables and fruits. Occasionally, you can have some meat and rice.

It's important that when you're on this you drink no less than 4 full glasses of water every day. How exactly does the cabbage soup diet help you lose those pounds? It basically significantly reduces your caloric intake, while being a low-fat, high-fiber diet.

If you decide to go on this soup recipe reduced calorie plan, be aware that you shouldn't be on it for more than a week at a time. The cabbage soup diet isn't something you should be on for a long time. Just every day for one week is enough. Rather, it's a short-term diet option that's best used for jump starting your weight loss.

In order for you to be achieve success with this, you must stick to the rules as well as drink the recommended minimum amount of water every day. In addition, it's a good idea to take a multivitamin. This way, your body won't miss getting the essential nutrients and minerals while you're on this diet.

Again, it's well worth emphasizing that you shouldn't use the cabbage soup diet as a long-term solution. It's best used as a short-term method for weight loss, especially if you need to kick-start your body into losing fat. The recommended duration for this is just 7 days. Do not attempt to be on this for longer than that.

The great thing about the cabbage soup diet is that it makes it easy for people to really stick to such a simple eating plan. If you've always had trouble with diets that go on for weeks or months at a time, the cabbage soup diet may be the one eating plan that you can do from start to finish. At the end of 7 days, however, it's important that you start eating healthier. It's also best if you start exercising regularly, as doing so will ensure that you'll continue to lose weight beyond the 7 days of being on the cabbage soup diet.

Easy Paleo Recipes: The Western Omelet

So you have dedicated yourself to the Paleo diet and now you are wondering what to do next. The next step would be to learn some easy and simple Paleo lunch recipes that you can cook up quickly for a quick fix. You can even make up your own Paleo dishes if you are feeling particularly creative. In this article you will learn how to make a Paleo Style Western Omelet.

paleo recipes
Western Omelet Ingredients

The Western Omelet is a delicious Paleo lunch dish that can be prepared in less than 20 minutes. You will need the following ingredients to make this dish:
  • 2 eggs
  • 1/2 tsp. coconut oil
  • ¼ of an onion
  • 1/2 tomato
  • ¼ lb. of cooked diced ham.

If you do not have any of the above ingredients I recommend that you stock up and keep a good supply in your fridge because you will be making this dish for yourself on more than one occasion. For best results use ham that is already cooked.

Preparation of this tasty Paleo lunch
  • Wash your hands, the onion, and the tomato.
  • Dice the onions and tomatoes and place them into separate bowls.
  • Crack the eggs into a bowl and beat them well.
  • Place a pan on the stove on low heat, let the pan heat up for a minute, and cover the bottom of the pan with coconut oil.
  • Pour the eggs into the pan and maneuver the pan in a way which will force the eggs to cover the entire surface of the pan - cook for 2 minutes on low heat.
  • Gently curve the cooked edges of the eggs into the middle of the pan, pour the tomatoes and the onions into the egg mix.
  • Let the vegetables settle into the egg mix for a minute or two and then add the ham.
  • Continue to curve the edges of the egg mix into the center of the pan until the entire middle of the pan is covered with egg and the vegetables and meat are no longer exposed.
  • Use a spatula to remove the omelet from the pan once it is cooked (should take no longer than 10 minutes).
Congratulations! You have just learned how to make a Western Paleo Omelet. The Western Omelet is great for breakfast or lunch. Avoid using salt or placing cheese into your omelet (tempting, I know); salt and dairy products are not allowed in the Paleo diet. Cook this dish a long with a Paleo soup and snack and you will be in for a treat.

2 Diets That Work Quickly

When you try to lose weight, it's only natural that you'd want to do it as quickly as possible. So what are some diets that work quickly?

diets that work
In this article I want to share with you 2 options which I found to work well. And by working well I mean that not only can they help you to lose weight quickly, they also make it relatively easy to maintain the weight loss later on.

The 2 diets I refer to are Fat Loss 4 Idiots and the Every Other Day diet. Both can help you to burn fat quickly. Let's take a look at these 2 quick weight loss plans more closely.

Fat Loss 4 Idiots

Fat Loss 4 Idiots is one of the easiest diets to do because it provides you with a menu generating software you can use again and again to create different menus which are made up of food items you select. The menu is arranged according to the calorie shifting eating method to provide a quick weight loss and maintain your metabolism. People have lost up to 9 pounds in 11 days with this diet. It is one of the most popular weight loss plans in the world today.

The Every Other Day Diet

The Every Other Day Diet is another diet that works quickly but it's very different from Fat Loss 4 Idiots. With this diet, you get to eat high protein foods on one day and practically anything you like on the other day. Of course, you can't stuff yourself silly but you still get to enjoy your favorite foods even if they're a bit fattening. The high protein day helps to burn enough fat to last for 2 days.

Both of these diets also do a great job in controlling cravings, so it's easy to stick to them for a long time and lose a lot of weight. Fat Loss 4 Idiots is better for you if you want to have a detailed menu to follow, but both of these can work very well.

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Abdominal Exercises - The Key to Sexy Abs

There are many different types of abdominal exercises that you can use in order to strengthen and shape a great six pack of abdominal muscles. These exercises range from the basic and well known like the classic abdominal crunches, to leg raises, and multiple weight lifting machines designed to target that specific trouble area of many people's bodies.

abdominal exercises
The wide variety of various ab machines out there, and the large variety of different abdominal exercises can be a little bit intimidating to a lot of people who aren't natural gym rats. Whenever there are so many choices, attempting to figure out which abdominal exercises are best for your goals and your situations can be intimidating. The good news is that there is no "only one way" to get there, which means that a wide variety of abdominal exercises can be effective.

The other good news is that despite all the commercials bombarding you with the claim that you have to buy this machine or that machine, but many of the best abdominal exercises aren't from machines, but are some of the same good old fashioned exercises that you practiced in gym class.

The three best overall abdominal exercises:

1. Crunches. That's right, the good old fashioned stomach crunch is still the best exercise for abs and should be the foundation for any serious exercise program focusing on abdominal exercises.

2. Reverse crunches. These are similar to crunches, but emphasize the lower abs over the upper abs. A great balance exercise for regular crunches.

3. Side bends. These are really good to work on the supporting oblique muscles.

Someone who only concentrates on these three exercises will do well in building up their abs. These abdominal exercises should always be the base of any serious workout. With weights and other machines, there are also several other really good exercises that can add some great variety, help you keep interest in your workouts, and also help to build your ideal abs.

Leg raises are another favorite among gym goers. Just set yourself up with good posture on the appropriate machine and lift the legs. The pressure forces your abs to work out and can help really shape up that part of the body. The abdominal bicycle crunch is another very popular exercise that you might see around. For some people this is easy, but for beginners it might take a while to get the coordination down.

If you have a bench to work with, then there's a whole variety of additional abdominal exercises that you can do, including: side leg raises, front kicks, bench kickbacks, and rear leg scissors. A gym workout for abs combined with Pilates at home can be a great way to get the full effect of each workout and come out with the abdominal muscles that you've been dreaming of.

The most important thing is to just keep with whatever abdominal exercises that you are working out your stomach muscles with. Keep at it until you get the results you want, and you'll be glad that you stayed faithful to those abdominal exercises.

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Fitness Resistance Bands - 2 Easy Fitness Band Workouts to Strengthen Your Lower Body

Are you looking for new exercise routines using fitness resistance bands? The one thing I love about latex bands is their amazing versatility. You can virtually create hundreds of new routines for any muscle you can think of.

fitness bands
Here are 2 easy workout routines which can be done using fitness resistance bands.

The butt stretch - It is an interesting routine for your buttock muscles.

This one is performed in a position a bit similar to the traditional horizontal push-up, except that here your body is supported by your knees and hands posed on the floor.

Step 1 - Position yourself with your body supported by both your hands and knees on a mat. At the same time, you are holding in each hand the handles of an elastic band, while the middle of the tube passes around the sole of your left foot.

Step 2 - Slowly stretch your left foot backwards so as to extend the band and stretch your buttocks muscles. Do it until your leg is horizontal to the floor. Now return to initial position, without releasing the pressure.

You can do 10 to 20 repeats then switch legs.

The calf workout - This exercise is best done either with a loop or the figure 8 band (a short elastic loop joined in the middle so as to form a "8"). It's done in the upright position. Make sure that you do not use any support for your body. Pass the band around your ankles.

The exercise consists of working out your calf muscles by stretching your 2 legs apart. 20 to 30 repeats should be enough.

You can use your fitness resistance bands for many more lower-body routines. Remember to continue exploring, experimenting every day. It will make your daily workouts more enriching and so much more fun.

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Understanding the Female Fitness Model Diet

What's the difference between your diet and a successful female fitness model diet? It's naturally assumed that the fitness model is in on some super secret diet plan that only the beautiful and physically fit know about. The fact is the fitness model is eating foods from the same place that you get yours, the supermarket. It's more about the foods that they select, when they eat, and how much.

female fitness models
Both fitness and fashion models must pay strict attention to their diet. Like you, they want to feel full after they eat, but they don't want their bodies filled with unhealthy fats and cholesterol. The only secret that they share is adherence to a female fitness model diet that gives them plenty of protein that enables their metabolism to burn off more calories while giving them that full feeling. Models eat more protein that carbohydrates. Carbs are important in any diet, but too many carbs can ruin your diet and your physical appearance.

Perhaps it would be simpler to give you an example of the type of female fitness model diet that is followed by most models. They are not terribly complicated, and a guaranteed good way to lose weight and to keep it off. They focus upon high-quality high-protein foods and the practice of eating in moderation. Let's look at some meals from a typical day in the life of a fitness model.

The Breakfast: Egg whites. Not whole eggs, just the whites. They are full of low-fat, no-cholesterol protein, and they are easy to prepare in omelets of scrambled egg dishes. They are full of nutritional value. Fitness models claim that egg whites in the morning give them the added "ommph" that they need to perform their morning workouts. Eggs are full of vitamins and nutrition, but set lightly on the stomach.

The Lunch: What could be easier, and more filled with good nutrition and protein, than a tasty protein shake? Even if you supplement it with other foods, drinking the shake will so thoroughly fill you that you won't be tempted to overeat. Most models say that they couldn't stay fit without these shakes. They have become a standard part of their lunch.

Snack Time: Burgers and fries? Don't you wish? Nope. It's more like a handful of almonds. Almonds have no cholesterol, very low amounts of the good fat, and lots of protein for building muscles. They are usually available at the same store counter that displays the snacks you should never have, like potato chips. Spend your money on healthful almonds for you next impromptu snack.

The Dinner: Fish. Steamed or baked, not fried. This is the preferred big meal protein source for most fashion and fitness models. Fish is the source of the good fats that your body needs, and fish is very high in complete protein needed for creating and repairing muscle tissue. Fish can also actually help to reduce your blood cholesterol.

Hydration: Water is critical for maintaining a healthy fit body. It helps to fill you up between meals as well. A gallon a day is not an unusual amount for a model to drink, even more when vigorously exercising. The water that is the basis for sodas, coffee, and other such beverages doesn't count. Pure, clear, water is what you need. No female fitness model diet is effective without lots of water.

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4 Kettlebell Exercises You Can Do at Home

In this article, I'll cover a few kettlebell exercises that you can do in the comfort and privacy of your own home. They vary in difficulty level so be aware of what exercise you are doing.

kettlebell exercises
Variety is the spice of life and that applies to your workouts too. Always aim to change your workouts and keep them lively. This article gives you a few kettlebell exercises but there are many more out there. You may use Google Search to find 'best kettlebell exercises' and go to YouTube and search for videos showing execution of these moves.

Now let's look at 4 kettlebell exercises that will leave you sweating and panting.

1. Two-handed kettlebell swing

Exercise Target Areas: Shoulders, back, legs, hips, glutes

Beginner Level

Instructions: This is the most popular of all the kettlebell moves and perfect for beginners.

Stand straight with feet slightly wider than your hip-distance. Hold the kettlebell handle with both hands, palms facing down wards. Have a slight bend to your knee but do not go all the way to a half-squat. In one smooth motion, drive your hips forward and swing the kettlebell up to chest level. Keep your arms straight. Then lower the kettlebell down between your legs. Aim for 12-15 reps.

You need to engage your core and gluteus muscles. The force of this movement comes from the hips and not the arms. Most kettlebell movements use the hips as the driving force.

2. Kettlebell figure-8

Exercise Target Areas: Arms, back, abs

Intermediate Level

Instructions: You need to start with your legs wider than your hit-width. Next assume a quarter squat position. Maintain a straight back and keep your chest up. Hold the kettlebell with your left hand and swing it around the outside of your left leg, then swing it back to the center and past the kettlebell to the right hand which swings it around your right leg and back to the center. Aim for 1 or 2 minutes.

3. Kettlebell Russian twist

Exercise Target Areas: Abs, obliques

Intermediate Level

Instructions: This exercise is much more effective than the conventional crunches because of the added kettlebell element.

Be seated on the floor with your legs bent and feet slat like you were about to do a crunch. Hold the kettlebell close to your chest and lean back by 45 degrees. Slowly rotate your torso from left to right while slowly swinging the kettle ball from left to right. Maintain proper form. Absolutely NO jerky movements. This exercise will leave your abs burning. Excellent training.

4. One-arm kettlebell snatch

Exercise Target Areas: Shoulders, chest, back

Advanced Level

Instructions: Start by holding the kettlebell between your feet with the knees bent. In 1 explosive motion, raise the kettlebell up while you're on your toes. The kettlebell must reach your chest level with your elbows tucked in. Next, raise the weight overhead and hold on to the handle tight. Bring the kettlebell back to starting position. This is 1 repetition. Aim for 8 to 10 reps.

These are just a few exercises to begin with. Give them a try and when you improve with time you may progress on to more varied and challenging techniques. The process of learning and discovering with kettlebells never ends.

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Treadmill Workout - Best Exercise You Can Do

A treadmill is a most common exercise machine which is used by people worldwide for walking or running while staying in a single place. The word treadmill has been borrowed from a particular type of mill which is used for grinding grain and is operated by a person or animal tread. The exercise machine which people buy with the aim of shedding kilos through treadmill workout has gained a special unique place since it was launched. It would be surprising when said that treadmills were earlier used in the prisons to offend the prisoners in the 18th century. Slowly with the pace of technology and developments treadmill has secured a vital place in all clubs, hospitals, clinics gyms and even homes. Now a day's many big corporate houses and companies like Google, Infosys, Wipro and many more have created space in their premises for health clubs and gyms. And they strongly motivate their employees to go for treadmill workout whenever they are free and refresh themselves.

Treadmill workout is the most convenient workout and people cannot come up with any sort of excuses for the same. An individual can go in for treadmill workout at any time of the day at his convenient whether irrespective of the heat outside or whether there is a downpour in the streets. There are numerous advantages of treadmill workouts are numerous and extremely beneficial. The advantages of treadmill work outs are -

* An individual can have good cardiovascular exercise. All treadmills offer some kind of shock absorption as a result they have a plus point of reduced impact. Exercising on the machine reduces strain on knees, ankles and lower back which cannot be avoided in general running.

* One has the option to do jogging walking or simply running.

* Other activities like watching TV, listening to music, reading or keeping a watch over the children can be done simultaneously while doing treadmill workouts.

* The workout can be performed with ease and comfort, from ones home and thus removes all sort of botheration of the outside weather or climate. An individual can maintain their privacy and comfort.

* It's ideal equipment for those who avoid going to the gym because they are fat and fear public or just not social. It just has one time cost whose benefits can be used for many years.

* Treadmills are available in many models and size and have provisions for many adjustments so that it is perfect for a student who studies while working out and as well as for pregnant women who want slow pace of walking.

* There are lots of models which allow you to keep a track and record of your progress through number of extra features like heart rate monitors, step count or the amount of calories burned.

Treadmill workout is referred to as all fitness solutions which can be done by teenagers and as well as adults. It is the best workout with a difference and the machine scores above all equipments in the health arena.

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4 Of The Best Fitness Trackers To Go For

In recent years there has been an increase in popularity of fitness trackers as many people want to count their steps, track their sleep habits, and determine the number of calories that they burn in a workout.
fitness tracker

Although, there has been an increase in the use of the devices, not all devices are good to buy. To help you, here are some of the best trackers that you should consider buying:

Pulse 02

It's manufactured by Withings and designed to help you track your daily activities. The device tracks your heart rate, sleep, distance walked, elevation changes, number of steps taken, and blood oxygen levels.

You can wear the device as a belt clip or a wristband. To make it fun to use, it comes with a touch screen. It also comes with an app that allows you to set reminders that let you know when to engage in healthy habits.

Fitbit one

It costs $99.95 and helps you to track all the basic metrics such as distance walked, steps taken, number of floors climbed, and the number of calories burnt. It also comes with an alarm that notifies you that you need to engage in healthy habits.

It also includes a wireless dongle that helps you to sync your device with your computer. Although, the device is great, it lacks basic features such as ability to track cycling.

Fitbug Orb

This tracks the number of steps that you take, calories burned, distance travelled, and sleep. For all these features you need to part with only $49.95. Once you buy it, you receive regular emails from the manufacturing company.

The emails give you explanations about the information that it tracks. They also give you suggestions on how to improve your health. The main flaw with the device is that it requires you to put the battery in yourself. You also need to replace the battery after every four or six months.

Jawbone UP24

It has a unique feature of allowing you to scan food barcodes. It also comes in fashionable designs; therefore, if you love fashionable designs this is one of the trackers to go for. Although, it looks very elegant and sophisticated, it's very easy to operate.

While it has the above advantages, its main flaw is that it lacks a screen; therefore, you can't access your information without your phone. It's also not water-resistant; therefore, if you love swimming or you work near water you should look for water resistant devices.

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Top 16 Dumbbell Exercises

If you are reading this right now, there is a good chance that you have been educating yourself via reading multiple articles that will help you reach your goal. Most likely, you have seen a hundred different ways to get the results you are looking for. The moment someone tells you their way is the "right way" or "only way", run! The truth is that there are many paths to reach your goal. The real question is, which one do you enjoy the most, and will get you there the quickest?
dumbbell exercises

I have been training for nearly 20 years consistently. During those 20 years, I have done many types of training: Weight Training, Karate, Judo, Sprinting, Plyometrics, Distance Running, Football Drills, etc. When all is said and done, my favorite type of training has always been either Weight Training or Karate. One thing that I have noticed in every Dojo is different, whereas every dumbbell feels familiar. With this being the case, I am constantly hitting the weights. Though I still sprinkle in the different types of workouts, I build my training around my Primary Training Interest. You may or may not share the same level of interest with Weight Training as I do. Either way, the importance of weight training is undeniable!

Weight training will increase lean muscle, increase metabolism, increase bone density, increase sense of well-being, increase vitality, decrease fat just to name a few benefits. Would you agree that these are good? I'm pretty sure you do! So what is one of the best ways to accomplish all of this in a minimal amount of space? Again, as usual there are a multitude of options. However, one of my favorites is Weight Training with dumbbells.

Dumbbells offer an excellent form of resistance, take up little space, and can be used for a monstrous number of exercises. In fact, there are so many possible exercises. What I want to do is break that huge number down to the most effective ones. Sure variations are great, but let's cut to the chase and narrow down the scope a bit for fast and noticeable results. I struggled with the "number" of best exercises with dumbbells, but landed on SIXTEEN. There are TONS more and unlimited possibilities in training reps, sets, pace, etc., but these 16 exercises are perfect for Full Body Development in a Minimal Space with Minimal Equipment.

All you need are a Set of Dumbbells, a Dumbbell Rack (to keep them orderly) and an Adjustable Bench. There are a lot of possibilities out there, but the best ones can provide you the following features and use these your advantage:

- Workbench Capacity: 600 lbs.

- Workbench Functionality: Multiple Settings (decline, flat, incline, upright)

- Workbench Future Functionality: A variety of Attachments are available to expand later

- Dumbbell Rack: Holds 6-8 Sets of Dumbbells depending on Size of Dumbbells

I worked out with and trained multiple clients achieving great results with this minimalist configuration: Adjustable Bench/Dumbbells.

Okay, time to get into how to build the body you have always wanted with the Top 16 Dumbbell Exercises. Though full-body movements are fine, building and sculpting the physique you want with these following movements are necessary.

CHEST

Let's start with Carving an awe inspiring Chest of Granite! The first two of the 16 exercises are for the chest:

1. The Dumbbell Bench Press. Exercise number one is a crowd pleaser. This is a true classic and the base compound movement to build a solid chest. The chest are hammered with this tired and true movement that has shaped bodies for decades. Using the Multi Bench, you can also do a number of variations of this basic movement. A Decline Bench Press helps to "shelf up" the chest bringing out the sharper underline of the chest. An Incline variation helps fill out the Upper Chest. This movement with these variations builds solid mass in the full chest.

2. The Dumbbell Chest Fly. This exercise is awesome for putting extra emphasis on slashing up the chest. A lighter weight is used for this in comparison to the Press; however, Incline and Decline variations are also beneficial for full Pectoral development. The combination of Bench Press and Fly movements with variations of Incline, Flat and decline will result in great chest.

SHOULDERS

One of the best ways to improve the V-Shape of your physique is by adding width and shape to your shoulders. This also makes the arms look that much more impressive. The area where the arm meets the shoulder just looks incredible when you take the time to develop the delts as needed. The shoulders are so important in physique development that I have dedicated 5 out of the 16 exercises to them. So what exercises are best for this development? Here are the following:

3. Dumbbell Shoulder Press. This movement is a popular compound movement that engages the entire shoulder. Variations such as the Arnold Press are a way to add some spice to the movement for additional results. However you look at it though, a solid compound movement where you're lifting serious weight is a great way to pack on lean mass. (Compound Movement: A lift involving movement in 2 or more joints. Example: Shoulder Press active joints are the shoulders and elbows)

4. Dumbbell Upright Row. This exercise is also a compound movement. You can move considerable weight and spark large muscle gains with the Upright Row. Also hit during this exercise are the Trap muscles. That being said, check out number 5.

5. Dumbbell Shrugs. This is more of a Trap focused movement. You know how powerful a strong set of traps looks. Upright rows and Shrugs are the quickest way to get them. Traps are great but you want to put a large amount of focus on the "shoulder caps." This is where 6 and 7 come into play.

6. Dumbbell Front Raises. With the Front Raise you can do them simultaneously or in alternating fashion. The key here is to do them! This movement adds roundness and fullness to the front side of your shoulder. Though the front side of the shoulder needs work it is imperative to focus on the outer and rear portions to develop a full shoulder. 7 and 7-A will help you with that.

7. Dumbbell Side Raises. This is a basic movement putting all possible emphasis on the outer portion of the shoulder. When done consistently and with intensity you will see width and roundness added to your shoulders. What does that mean? A better V-Shape.

7-A. Variation of the Side Raise. Simply bend forward at the waist and pull the movement towards the back, a.k.a. the Rear Fly. This is the best way to isolate the Rear Delt. This area is SO OFTEN neglected, but it really gives the shoulder the ultimate look! (Why not have 17 exercises making this exercise 8 instead of listing this Variation as 7-A you ask?) Good Question! Moving on.

BACK

Training chest and biceps may create an imbalanced physique and injure yourself. Working on balancing your body will result in a better look and stronger body. So what do you do for your back?

8. Dumbbell Row. As the Bench Press is to the Chest, the Row is to the Back! You thought you were done with those types of questions once you took the SAT or ACT right? Well it's back! The point is the Row is tried and true. It is one of the greatest exercises for Back Development both for lats and rhomboid muscles. Single Arm or Double Arm Rows are both possible. You can do variations with elbows in or out. You can adjust your hand position (which way your palms are facing). All of these variations will keep the row interesting and stimulate extreme muscle growth. Whatever you do, for your physiques shape, keep rowing!

ARMS

9. Dumbbell Bicep Curls. This is possibly the most popular exercise among men. It's surely right up there with Bench Press. Anyway it is good at bringing out the peak of the bicep. You can do Standing or Seated Variations. You can also do them in Alternating fashion or Simultaneously. However you decide to do them, you will increase the size of your biceps considerably if you do them a couple times a week with good form.

10. Hammer Curls. This is a version of the Bicep curl that allows you to move more weight meaning more mass gain. Also involved in this exercise neglected in others is the Brachioradialis. What's that you ask? It is part of the forearm. This exercise is great for bicep mass and adds size to the forearm as well.

Though everyone loves training Biceps, it's the Triceps that make up the majority of the size in the upper arm! So let's get to the Triceps.

11. Skull Crushers / Lying Triceps Extensions. You can do a number of variations with one or two dumbbells. Adjusting the angle of the bench can also change the strength curve of the movement as well. Whether you are using a flat bench with One Dumbbell or Declined Bench with Two Dumbbells or another variation, this exercise with shred up the old horseshoe triceps!

12. Triceps Kickback. This movement is often done with one arm at a time, though you can do both at the same time if you like. You will be hard pressed to find an exercise that generates more burn in the triceps than the kickback. Like the old Denorex commercial said, "The tingle tells me it's working." Get to kicking and start the burn!

That's the entire upper body blasted, results galore! Want to take it to the next level? You can reach that next level by Increasing your Testosterone and Growth Hormone Levels naturally? How do you do that? You train your wheels with intensity! How do you do that with this equipment combo?

LEGS

13. Squats. Grab a dumbbell in each hand and sit down, then stand up, and repeat! It's that simple. This compound leg movement with increase Quadriceps, Glutes and Hamstring Mass. It will also stimulate an increase naturally in your Testosterone and Growth Hormone levels. The result is a more Ripped Body fr Head to Toe! You can do variations in stance, depth, open area without bench, or squat to the bench. Here the most important thing to do is SQUAT!

14. Lunges. For leg and glute development, it is a close competition between Squats and Lunges as to which is the best. Both are great and worth doing in your leg workout. What I can tell you is that if I don't do one for a few weeks, when I bring it back into the workout it blasts my legs. For that reason I suggest Lunges AND Squats. As for the lunges you can do variations such as: Standing, Walking, Forward, Angled, et cetera.

15. Step-Ups. Here is a great exercise that takes your leg training to A New Level LITERALLY! The Step-Up done properly may be the best Glute Developer. Men may not worry about shaping their glutes as much as ladies do. Ask a woman though and I bet you she tells you, "WE SHOULD!"

16. Calf Raises. Pick up a Dumbbell or Two and get to Raising. Single or double leg variations are both great. Depending on balancing I ssues you can hold one or two dumbbells and work your way down to just bodyweight for a drop set thoroughly burning them out.

So there you have it, a COMPLETE BODY SHRED! Every body part worked with minimal equipment in minimal space. Now...

... Oh wait, the ABS...

ABS

You may have noticed there are No ABS Specific Exercises on this list. The reason is your Abs get a lot of work through ALL of the other exercises in this list. Doing all the other exercises and eating clean will bring out that 6-pack! Abs start in the kitchen, and not just in the gym. Not happy with that explanation? FINE! Drop on the floor and do some crunches, some leg raises or some woodchoppers with a dumbbell! Problem solved!

Ok, now there you have it! These exercises done on a regular basis with intensity will get you results. Do you have the initiative to get started? More importantly do you have the follow through to stick with it? Most importantly, do you have the Cajones to bring the intensity each and every workout for serious results!!? I believe you do... Prove me right!!

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5 Dumbbell Exercises to Lose Belly Fat

Most people try to burn stomach fat by doing crunches or sit-ups. This is not the way to go. You can burn stomach fat by doing exercises that target other muscle groups as well. In fact, it can be more effective.

dumbbell exercises
This is why I want to share with you the following 5 dumbbell exercise to lose belly fat. They can prove to be an excellent addition to your workouts and help you get awesome results quickly.

Chest presses

Lie on a workout bench with a dumbbell in each hand. Hold the dumbbells with bent elbows by your chest. With both hands, press the dummbells upward until your arms are completely straight. Exhale during the press. Bring the dumbbells slowly back to the starting position. This is primarily a chest exercise but it will burn fat from your entire body.

Squats

Doing squats is hard with or without dumbbells. The extre weight just makes this exercise that much harder to perform. Make sure to use weight which doesn't force you to break the right form and don't go into squats that are too deep for your own good.

Bicep Curls on a bosu ball

While a bicep curl targets the biceps, an easy way to add a little abdominal strain to it is to stand on a bosu ball while performing the exercise. Standing on a bosu ball requires you to use the stabilizing muscles in your abs so you're getting a double benefit from this exercise. You do the curl in the ordinary way: just curl the dumbbells up with your biceps. Make sure to not tilt your body or use your back to pull the dumbbell.

Crunch with dumbbell

One way to make a stomach exercise harder with dumbbells is to do a crunch with it. There are two ways you can use a dumbbell to make this exercise harder: hold it behind your head or place it on your chest.

I recommend placing the dumbbell on your chest as holding it against your head may cause you to bend it forward, straining your neck. Other than that, you do the crunch regularly.

Stability ball exercises

Similarly to a bosu ball, a stability ball also helps to bring your stabilizing muscles into the action. You lie on the ball and can do a wide range of exercises to target your chest, back, triceps and shoulders. These can include lying tricep extensions, chest flies, and so on.

As you can see, you have many choices. Make the most of them in your workouts.

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Crossfit Workouts For Beginners

Here I'm gonna talk about some Crossfit workouts for beginners. Beginners at Crossfit may find all this talk about the "Workout Of The Day", sumo deadlifts and kettlebell swings a little confusing if they haven't heard of them before.
crossfit workouts

The Crossfit workouts are basically like this: Each day, a workout is prescribed by the trainer, called "Workout of the day", or WOD. Every person at the Crossfit gym performs this same workout, the goal is usually to finish the workout in as short a time as possible or do as many reps or rounds as possible.

You don't need to worry if you're a beginner and think you can't handle a Crossfit workout, because the workout is scalable to pretty much any fitness level. The trainer can help you find an easier variation of every exercise that is performed.

Most of the exercises are easy to perform, it's the speed and lack of rest in between sets that is most challenging. If you've been in the gym a lot and are able to put up respective numbers, you may still find yourself drained in a matter of minutes of doing a Crossfit workout, that's how I felt in the beginning.

If you're still afraid of dipping right into a Crossfit workout, then here are some Crossfit workouts for beginners that you can practice with:

1. Squats. Any variation of squats will do. Doing them with no weight in the living room of your house will give you plenty of practice. Just make sure to watch your form. There are also plenty of variations that you will learn at Crossfit.

2. Shoulder Presses. If you have a barbell, or dumbbells, then you can practice doing shoulder presses in order to gain a bit of strength before trying Crossfit.

3. Crunches. Any form of crunches will do, since they all do pretty much the same thing. Planks are also excellent to strengthen your core.

4. Push ups. Regular push ups will do just fine, but if you want to get a bit of preparation for the speed of Crossfit workouts then you may want to try the clapping push ups. They are pretty much the same, except that you push much faster and then clap your hands once in between reps. Warning: you might fall on your face, that's what happened to me once when I tried clapping my hands two times.

And finally, I would recommend trying to get into good cardiovascular shape, preferably doing high-intensity, anaerobic cardio exercises since these are a major part of Crossfit.

So these are a few Crossfit workouts for beginners that you can practice with, but like I said before I don't think you need to worry about anything since the exercises are scalable so you can just show up at a Crossfit workout and start.

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