How To Have Slimmer Thighs

By on September 9, 2012

Everyone has a weakness for the perfect legs – men love them in women and women would die to have them. Though great legs come in all shapes and proportions, but the best looking ones come with slim and well-toned thighs.

Like most body parts, our thighs tend to get flabbier and chubbier as we grow older, especially if we do not follow a healthy diet and a regular exercise regimen.

Thunder thighs, as some mean girls in school like to call them, are unattractive and can make you self-conscious in whatever type of shorts or pants you wear. If you have thighs you feel uncomfortable wearing clothes in, it’s time to do something to slim them down.

Here are some of the best ways to have thighs that men go crazy over and other women would envy:

1. Walk, jog, or run

The easiest way to slim down your thighs is walking, jogging, or running. A simple walk around the block, a morning jog, or an afternoon run at least once a day will do wonders for your thighs. Just make sure to wear comfortable shoes when doing so.

2. Ride a bike

If you have a gym membership, spend a good 15-20 on the stationary bike. Bike riding is a great exercise to reduce leg fat as it is said to result in a calorie-burn of 500-600 in an hour.

3. Weight train

To have the perfect legs, you do not only want them slim — you want them well-toned. So, lose the fat and build muscle in your thighs by doing some weight training. If you’re worried about bulking, you can seek the help of a fitness instructor for the right weights and reps.

4. Use a stability ball

Lie on your back with your legs resting on a stability ball. Lift your hips up, and, using your legs, slowly roll the ball towards your hips. Roll your hips back down and repeat.  This exercise is not only good for slimming your thighs; it’s great for toning your abs too.

Here’s also another way to use a stability ball for slimmer thighs:

5. Avoid fatty foods

Your hips and thighs are the most common areas fats go when you consume foods rich in them. Avoid fatty foods and there will be less fat to be stored in your legs.

6. Drink lots of water

Aim to consume at least 8 glasses of water each day. Water not only helps get rid of toxins in the body, it also helps get rid of cellulite that is common in women with chubby thighs.

Remember, if you’ve had chubby thighs since you can remembbber, it may be tough to get slim them down at first. Don’t lose patience and follow these steps religiously and you will have slim, shapely thighs you’ve always wanted.

 

Filed Under: diet, Fitness and Exercise, Health Lifestyle Tagged With: , , ,

The Beginner’s Guide To Having Flat Abs

By on August 26, 2012

By today’s standards, a tight core is the centerpiece for any muscular physique — for men and women alike. Flat abs are not just sexy, they’re a sign of your health and strength too. No wonder why it is one of the most eye-catching features of your body.

Although tight, strong abs are what most people work hard at the gym for, not everyone will get to see the results they want — especially beginners. If you are a beginner who is looking for the best program that can help you achieve washboard abs, then follow this guide and you will have one in no time.

1. Be consistent in doing cardiovascular exercises.

Cardiovascular ExercisesCardio exercises have numerous benefits, and one of them is weight loss. You may wonder why you have to lose weight when all you want is flat abs. The truth is that it doesn’t matter how hard you work your core, you’ll never get a chance to see it flat and fabulous if there’s a layer of fat covering it.

To make flat abs visible, you need to get rid of fat in the belly. However, since it’s not possible to force your body to lose fat in just one particular area, you need to burn fat from all over the body, and the best way to do this is to perform cardio exercises.

A 30-minute jog or 20-minute run on the treadmill 3-4 times a week should be sufficient to lose belly fat and keep it off.

2. Be mindful of your eating habits.

To prep your body for killer abs, you need to watch what and how much food you eat. Refrain from eating junk foods and start adding fruits and green vegetables to your meals instead. If switching drastically seems pretty hard to do, you can enjoy a burger or a Coke float now and then but consume only half of what you normally do, or share them with a friend.

Cutting calorie intake in half will help stave off belly fat, thus giving your sculpted abs a chance to become visible.

3. Perform ab workouts.

There are countless of ab workouts you can do, but as a beginner, you can start doing crunches or sit ups. As soon as you become too familiar with these exercises, you can switch to other routines that work different muscles in your abdominal area.

To get the most out of abdominal exercises, you can wear an ab toning belt while doing them.

A key note to remember when it comes to getting toned, well-sculpted abs: One of the main reasons why a lot of people just cannot achieve washboard abs is that they give up too easily. As a beginner, some of these ab exercises may prove to be tough to perform, but they will get easier in time.

Do not stick to one program though. It is always best to vary your exercise routine to keep your ab muscles guessing and, more importantly, working.

Filed Under: ab belts, Ab workouts, diet, Fitness and Exercise, Health Lifestyle Tagged With: , ,

4 Ways To Spice Up A Boring Fitness Routine

By on August 12, 2012

Nothing beats the prospect of having a fit, healthy, and sexy physique as motivation to spend hours sweating it out at your local gym. Yet, there are days when nothing and nobody — not even yourself — can force or drag you out of the house and into the gym for a boring workout.

Let’s face it, even fitness buffs have days like these. If you have been working out for a while, it’s only normal to feel sick and tired of doing the same exercise routines day after day, week after week. When you feel your motivation is slipping, skip an afternoon session at the gym and do any or a couple of these fun activities instead:

1. Jump Rope

Jumping rope is an excellent alternative to walking or running on a treadmill. Do you know that an hour of jumping rope can make you lose more than 900 calories? That’s more than the 820 calories you can burn in an hour of running on a treadmill.

This sport is not only perfect for losing weight, but improving your cardiovascular system as well. A well-functioning cardiovascular system will keep your heart and other vital organs inside the body strong and healthy.

2. Hula hoops 

Hula hoops not only make you feel as carefree as a child again, they can also do wonders for your waistline. Those  waist and hip movements will work out several of your body’s core muscles, particularly in the abdominal area.

If you want a full body workout, you can also twirl a hula hoop with your arms and legs to target your shoulders, thighs, and knees.

3. Dancing

Popular dance shows on TV feature serious dancers that not only have killer dancing skills, but knockout bodies as well.

Most of these people have dancing as a profession, so they rarely have time to go to the gym. Which is not required anyway, since they are getting all the full-body workout they need during practice sessions that can last hours.

Aside from being a fun and enjoyable activity, dancing strengthens your body improves your overall well-being.

4. Swimming

Swimming is one of those rare exercises that are even though low impact, allows every part of your body to work out.

It’s a great alternative to weight resistance training as swimming in water requires your arms and legs to fit through substance that twelve times denser than air.

Aside from the gym, your house or local pool is a great place for building muscle tone and strength.

These exercises are not only fun, but they also do as good a job in burning fat and toning your body as any fitness routine you perform in the gym. They’re a great way to stay motivated in achieving the fit and healthy body you have always wanted.

Filed Under: Fitness and Exercise Tagged With: ,

Home Gyms Vs Paying for a Gym Membership

By on May 26, 2012

Many people struggle with staying vigilant against their battle of the bulge. Everyone begins a workout plan with the best of intentions, but find themselves slacking off and thinking one of two things: 1. ‘I would work out more if I had gym equipment at home.’ Or, 2. ‘Spending money on a gym membership will force me to go to the gym frequently.’ Here is a closer look at the pros and cons of both scenarios:

Gym Membership Pros

Cost

Obviously, the ability to pay around $20 a month, give or take ten bucks, and have access to hundreds of machines is a financially sound decision. Just one treadmill can cost around $1000, but can be yours everyday for just a few dollars. When you take into consideration how much bang for your buck you get with a gym membership, it’s hard to put a number on its value.

Focus

There are few, if any, distractions when working out at the gym. The kids can’t call you away from your elliptical session, a spouse can’t yell for to come to the phone and your dog can’t bark for your attention.

Gym Membership Cons

Environment

If you are like many people, they are faithful to the gym every day for a month. Then, they realize how much they hate going there and being there. The place is a very annoying environment. Loud music, grunting weight-lifters and funky-smelling rooms make it unbearable. However, the initiation fee has already been paid and the contract has been signed.

Home Gyms Pro

Comfortable

There is no cause for being self-conscience or irritated at loud music when working out at home. A person has complete control over the air temperature, noise-level, and the television channel at home.

Home Gyms Con

Cost & Room

The cost of purchasing the gym equipment necessary for a home gym as well as the room it all takes up is the biggest con. Even if a person has a large amount of disposable income to spend on a home gym, it doesn’t mean that person has the necessary space to set it up.

Some people flourish at the gym while others find themselves working out longer and harder when no one else is around. Weighing out these pros and cons will save an enormous amount of time and money.

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Weight Training and Cardio on the Same Day? Is it OK?

By on May 12, 2012

Senior Woman Working With Weights In GymIf you’re an athlete with a regular fitness routine, you may think you should never do weight training on the same day you do your cardio workout. If you’re not a serious athlete, you may have never heard of this rule. If the latter is true, no problem. That’s because researchers have found there’s no truth to the old adage against combining the two forms of exercise in a short period of time.

Let me also state that using your ab belt on the same day that you have a cardio workout or weight lifting workout planned is ok as well, but do not use the ems belt at the same time as the other exercise.

The Old Rule

Many serious sports professionals have promulgated the belief that scheduling strength training too closely to a period of aerobic exercise will reduce the effectiveness of either type of exercise. They hold this belief so strongly that they’ve made it a golden rule for anyone wanting to build muscle.

The Research

Two groups of scientists decided to see whether there was any truth to this rule. They created experiments that would allow them to test changes in patients’ muscles after exercise.

The first group, at McMaster University in Ontario, Canada, looked at middle-aged, sedentary men. The men performed three routines. They rode a stationary bike one day. The next, they did eight sets of leg extensions. The final day, they did four sets of leg extensions and then immediately rode the bike.

The second group, at Swedish facilities including the Karolinska Institute, looked at active male college students who exercised regularly. The men first performed aerobic exercise by using one leg to pedal a stationary bike. They then performed strength training on both legs with leg extension exercises. In this way, one leg only received the strength training and one leg had both types of exercise.

The scientists biopsied the men’s leg muscles before and after each session. Both groups found no difference between combining aerobics with strength training or keeping the two separate.

What It Means

The studies show that you can schedule your cardio and strength-training routines however works best for you. If you are performing abdominal exercises to lose belly fat or as part of a weight loss program, it doesn’t matter whether your weightlifting and cardio workouts fall on the same day or are done at different times during the week.

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Is it Easier for Men to Lose Weight than Women? True or Myth?

By on May 10, 2012

Man eating a saladA man curtails his calorie intake a little, beefs up his exercise routine by taking a quick jog around the block and drops pounds effortlessly, while a woman seems to pack on pounds by just looking at a piece of chocolate cake. Women extensively cut back on the amount of food they eat, do tons of cardio throughout the week and at most are only able to shed a couple of pounds. It can be discouraging for a woman to think that men lose weight easier than she does, but just how true is that?

Scientifically, there is no real difference between the sexes since all fat loss is driven by the same principles. Weight loss requires that you burn more calories than you take in. Biologically, however, there are differences between men and women that result in weight loss being easier for men.

Women lean towards eating more carbohydrates and enjoy doing cardio, while men lean towards eating more meat and enjoy doing heavy lifting. This tendency towards a higher-meat diet coupled with a larger bone structure gives men the added advantage of having extra muscle. Since muscle burns more calories and glycogen during activity than other body tissues, men can drop weight much quicker than women can.

In addition, men’s bodies are more prone to respond to a workout quicker than women’s bodies do. While some of that has to do with hormonal differences, there are also metabolic variations in the way individual bodies store or shed excess body fat.

Much of that comes from a woman’s smaller size. Overall, a woman needs fewer calories than a man does to support her basic body functions. When ideal weight differs by as much as a hundred pounds or more, a woman can’t help but feel slighted.

While that doesn’t seem fair, women can improve their rate of loss by increasing their lean body mass, doing more heavy lifting than cardio and increasing the intensity of their workouts. Cardio burns calories during the exercise period, but strength training improves your overall metabolic rate during the hours you are not exercising. For that reason, it’s a good idea to refrain from falling into the trap of comparisons, especially if you’re trying to lose weight together as a couple.

Weight loss works according to calorie deficits and a woman doesn’t always have as large of a deficit as a man does. Even if you are eating exactly the same things and doing similar activities, men will lose weight more easily because of their stature, muscle mass, higher metabolism and greater calorie needs. The best strategy you can have is to celebrate your individual successes together and keep your variances in weight loss in perspective.

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Skip Breakfast and Exercise – Will You Burn More Fat?

By on May 8, 2012

The idea that working out on an empty stomach will help to burn more fat is a common misconception that developed as a result of faulty logic. While the body will burn fat after carbohydrates have all been used for fuel, that doesn’t necessarily mean that skipping meals will force the body to burn fat reserves in order to make it through the workout.

In fact, recent studies have shown that working out on an empty stomach will lead to the same amount of calories being burned if the level of intensity were to stay the same. However, working out on an empty stomach often times means that the body is lacking fuel, which will affect the length and intensity of the workout. This ultimately leads to less calories and fat being burned.

Without proper fuel, the body resorts to depleting both fat and protein stores, which can lead to a reduction in muscle mass. Because muscle helps to burn calories and fat, this approach can actually disrupt an individuals weight loss instead of helping to improve it because they are working against themselves.

Instead of skipping meals, a well balanced meal should be eaten prior to a workout. Eating a moderate portion of carbohydrates before a workout can cause drastic improvements in the metabolism after an intense workout. Studies show that women who eat at least 50 grams of carbohydrates before a workout are less likely to snack during the day and generally have faster metabolisms for the rest of the day.

The difference between success and failure with weight loss depends on two things – diet and exercise. Without proper diet, exercise means nothing. The body requires the proper food in order to work as efficiently and productively as possible. Because the body is designed to work as efficiently as possible, depriving it of the fuel it needs will only cause it to resist weight loss even further because it believes it is starving.

The key is to not overdo it. Instead of having pancakes and other foods rich in carbohydrates, have eggs with a slice of whole grain toast. If the body is given just enough carbohydrates to rev up the metabolism and boost energy but not enough to sustain it throughout the entire workout, both the carbohydrates eaten as well as additional calories will be burned. Instead of reversing progress and burning muscles by depriving the body of fuel, give it the right fuel.

Filed Under: diet, Fitness and Exercise, Health Lifestyle Tagged With: , , ,

5 Steps to Running Intervals to Burn Belly Fat

By on May 3, 2012

Studies show that belly fat is a risk factor for developing coronary artery disease. Central obesity doubles your risk of dying from a heart related illness. You can fight that statistic with regular exercise. Interval training can potentially target belly fat and lower your risk.

Stretch

Do lunges, swing your arms and legs, bend at the waist and rotate for up to 5 minutes to stretch your muscles. Make your movements fluid and controlled. Include arm crossovers, shoulder shrugs and toe touches to ensure you warm up all your limbs before you start the more intense portion of the routine.

Warm Up

The goal of cardiovascular exercise is to speed up your heart, warming up starts that process. Begin with a slow walk and slowly move up to a jog. Continue your warm up routine for up to 10 minutes.

Intervals

Intervals are exactly what they sound like, moving fast for a short period of time and then slowing down. Run at a moderate jog for five minutes, and then speed up. The intensity should be 75 to 80 percent of your maximum effort. Sprint for 20 seconds and then slow back down to the moderate pace.

Timing is vital with interval training; you want your heart rate to increase during the sprint. Your breathing will increase naturally as your heart beats faster. During the jogging portion of the run, you should be able to carrying on a conversation, but with a sprint, you will not be able to talk. During the slower moments, concentrate on taking deep breaths.

Slowing Down

After you hit the 30-minute mark, start jogging at a slower pace. Give your heart a chance to regulate and your breathing to return to normal. Cool down for approximately five minutes.

Consistency

One workout is not going to burn off the fat. It is process that requires a consistent effort. Schedule your interval training on alternating days. You can do stretching and muscle-building exercises on days you don’t run. You should jog at least three days a week.

It takes time to condition your body to run in intervals. At first, you may not be able to make a full 30 minutes. That is fine, work up to it. With time and practice, running sprints in intervals will be second nature to you and your belly will shrink to a healthy size.

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5 Awesome Kettle Bell Exercises for Toning the Abs

By on May 2, 2012

Kettlebells have become very popular recently even though they have been around for hundreds of years. They are used for strength training and conditioning tools for everyone from swimmers to combat athletes. The reason why is that they work the entire body, especially the core. For that reason, kettlebells are especially effective for firming up the abs. Here are five great kettlebell exercises for firming the abs:

  1. Swing
  2. Shoulder Press
  3. Snatch
  4. Deck Squats
  5. Russian Twists

The Swing

To do a kettlebell swing, stand with feet squared and about shoulder-width apart. Hold the kettlebell in both hands between the legs. Bend the knees slightly and bend forward slightly, keeping an arch in the lower back. With an explosive movement, push the hips forward so that the knees and upper body straighten, causing the arms to bring the kettlebell to eye level. Do not use any arm strength to raise the bell. Control the fall of the bell back to the starting position and immediately move to the second repetition.

Here’s a video showing you how to properly do the Kettlebell swing.

Shoulder Press

Kettlebell shoulder presses are performed by rotating the body so that the kettlebell moves up and down in a straight line. Start by holding the bell in the rack position so that the elbow is tucked against the side of the body with the hand hugging the chest and the ball lying against the forearm. To start the movement, turn the body away from bell while pressing the bell straight up.

The Snatch

To perform a snatch, start with the kettlebell on the ground with the same stance as for the swing. Bend down like for a deadlift and grab the bell with one hand. Pull the bell up the ear like starting a lawn mower. As the bell gets to ear level, rotate the hand back like turning the throttle on a motorcycle. Lock the arm out overhead and pause. Lower the bell to the ground and repeat.

Here’s a quick video that correctly explains how to perform “The Snatch”.

Deck Squats

To do a deck squat, lay down with the knees bent and kettlebell behind the head. Bridge up so that the feet, shoulders and head are the only things touching the floor. Grab the bell by the horns and in one motion bring the bell over the head and into the mid-section, push the head up like doing a crunch and stand up. Sit back down and repeat.

Russian Twists

Sit with the knees bent and the bell to one side. Grab the bell and twist the body, bringing the bell to the other side of the body. Do not reach with the arms. Let the body do all of the movement. Repeat by twisting the bell to the other side.

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Bodylastics Review – Small Home Gym Big Results

By on April 30, 2012

Bodylastics setIf you are looking for a way to tone, resistance training is the key. Products like Bodylastics gives you the tools you need for this form of specialized workout. Resistance fitness programs challenge muscles just enough to help them maintain their firmness without building bulk. This means you stay toned and do not add more muscle mass to your frame. We feel that the Bodylastics gym is an excellent system to compliment use of an ab belt like The Flex Belt. The Bodylastics home gym uses bands to provide that resistance training in an affordable and easy to understand format.

Advantages of Bodylastics

Bodylastics provides all the advantages you get from more expensive resistance systems, but for less money. You might spend hundreds of dollars on a total gym package when you could just pay the $45.95 for the Bodylastics product. That is the biggest advantage.

This is a complete exercise system that you can take with you on the road. It comes with a bag for easy transport. You can workout in a hotel room without causing any noise or paying for a gym. You save time and expense while vacationing or traveling for business.

What Do You Get

What you get is elastic bands that come in different strength levels. The allows you to customize your routines for both your fitness level and the area you are exercising. The beginner bands are olive. The package includes three more colored bands, each with varying intensity levels. As you grow more accustom to the exercise and stronger, you can move up to the next color.

Bodylastics is built around a distinctive clip system. This allows you to make moderate adjustments to each band and get the most effective workout for that muscle group. This differs from other resistance band systems that come with handles and only one intensity level per band. By moving the clip, you change the length of the band and increase or decrease the strength. When you work the arms, you can use less resistance and turn up the power for your legs.

Affordable

For what you would pay in a monthly gym membership, you can get an all-inclusive full-body workout product. You maximize your fitness for the key areas of your body such as your chest, arms, legs, back, shoulder and abs with just one purchase. The Bodylastics system comes with a 100 percent satisfaction guarantee. If you don’t like it, contact the company for a full refund.

If resistance training is what you need to stay fit and tone, then Bodylastics is the best option out there. It is affordable, portable and guaranteed. What more could you ask? This is the full package in resistance exercise equipment.

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