Diet Tips – Bodyweight Exercise Workouts

 

There are many advantages to doing bodyweight workouts if you have a weight loss goal or want to strengthen and tone your muscles.

In this article, we describe some of those benefits, list our favourite ten bodyweight exercises and show you how to turn them into a muscle-building, fat-burning bodyweight workout that you can do anywhere, anytime.

What are bodyweight exercises?

Basically, bodyweight exercises are those exercises that rely solely on our own bodyweight to provide muscle resistance.

A good example of a bodyweight exercise is the pushup.

Advantages of bodyweight exercises

There are many advantages to doing bodyweight exercises, here are just a few:

They are the cheapest possible form of exercise because they require absolutely no equipment.
Some bodyweight exercises are great introductions to strength exercises generally and strength training.
The heavier our body is the more resistance is provided so the harder the exercises are and the more benefit they provide.
Bodyweight exercises can be done virtually anywhere and because there is no fitness equipment involved, and because the exercises provide so much resistance, bodyweight workouts can be performed very quickly.
Bodyweight exercises help build muscle and get the heart rate up.
Bodyweight exercises can easily be incorporated into a workout and combined with aerobic movements to provide a great total body workout that improves strength and cardiovascular fitness all at once.

Our Top Ten Favourite Bodyweight Exercises

Here are our favourite ten bodyweight exercises and a brief description of each:

  1. Pushups.
  2. Squats.
  3. Lunges.
  4. Dips.
  5. Chin ups.
  6. Step Ups.
  7. Wall Sit
  8. Plank
  9. Abdominal Crunches
  10. Walking Lunge

Bodyweight workouts

For a full description of how to perform each of these exercises, read our bodyweight exercises article.

Bodyweight workouts

Bodyweight exercises are easy to incorporate into any workout but are great when performed together to form a complete workout.

Because there are bodyweight exercises that work almost all body parts, bodyweight exercise workouts make great full body workouts.

Because bodyweight workouts don’t require any fitness equipment at all, they can be performed cheaply and easily, anywhere at anytime.

Warm up and Stretching

Warm ups and stretching should be an integral part of any workout, but particular bodyweight workouts because we are using a lot of resistance.

Before you begin doing any bodyweight exercises, it is a good idea to do a general warm up exercise, like walking, stationery cycling, jogging on the spot or star jumps for 5 to 10 minutes, followed by a series of stretches that includes the muscles you are going to be exercising during your workout.

If you are planning to do full-versions of particular exercises, like push ups, dips, chin ups etc, where you will be lifting or supporting your whole bodyweight, it is also a good idea to perform the easier versions of these exercises first as a warm up.

Types of Bodyweight Workouts

Bodyweight exercises and workouts are so great partly because they are so flexible.

We’ll show you how some simple bodyweight exercises like those listed above can be incorporated into a range of different workout types so you can continue to challenge your mind as well as your body with these fantastic strength-building and fat-burning exercises.

Timed Workouts

Many bodyweight exercises, like step ups, wall sits, the plank, squats and sit ups can be performed for set periods of time, for example 1 minute.

One of the best ways to start doing bodyweight exercises is to simply see how many repetitions of a chosen exercise you can do in 1 minute or how long you can hold a particular position (like the plank for example) for.

As you get fitter and stronger, the length of time you can hold a position or the number of repetitions you can perform should increase considerably.

As you get fitter and stronger still, you can extend the time limits for performing repetitions or holding positions from 1 minute to 2 minutes and beyond.

Maximum Effort

Workouts Maximum effort workouts are a little bit like fitness tests in that you perform a particular exercise for as long as you can.

Again, as you get fitter and stronger, the length of time you can perform an exercise, be it doing repetitions or holding a particular position, should increase considerably.

Sets and Reps Workouts

Bodyweight exercises and workouts can be performed in sets and reps as well. For example, you can decide to do pushups for 3 sets of 10 repetitions (10 consecutive pushups followed by a short rest x 3).

The advantage of doing workouts like this is that you can chose to use fewer exercises in your workout and you can work different body parts on different days if you wish.

Circuit Training

Circuit training is a very popular workout that can combine strength and aerobic exercises into a sequence that is performed two or three times.

For example, you could combine five of our favourite bodyweight exercise with five aerobic exercises that you perform for one minute each in a sequence that you repeat three times.

This circuit training might look something like this:

Exercise 1 – Skipping for one minute.
Exercise 2 – Bodyweight Squats for one minute.
Exercise 3 – Shadow boxing for one minute.
Exercise 4 – Bodyweight lunges for one minute.
Exercise 5 – Star jumps for one minute.
Exercise 6 – Wall sits for one minute.
Exercise 7 – Stationary Cycling for one minute.
Exercise 8 – Pushups for one minute.
Exercise 9 – Jogging on the spot for one minute.
Exercise 10 – Step ups for one minute.

After this ten minute circuit, you could rest for a few minutes and then repeat it one or two more times.

Imagination

With a bit of imagination, there is nothing you can’t do with in a bodyweight exercise workout.

In the sections above, we’ve only made a couple of suggestions about how bodyweight exercises can be incorporated into a bodyweight workout, but the possibilities are endless. Just ask any of your local personal trainers, who are sure to be incorporating some, if not all of the exercises above in the workouts they plan for their clients.

Diet Tips – Are Personal Trainers just for fit people?

                               Personal Trainers for fitness and weight loss

Go walking in any popular park where people enjoy exercise and you’ll find fit people working out with a personal trainer.

Seeing this might lead us to conclude that personal trainers are just for fit people and not for those of us with weight loss goals who haven’t exercised for a while.

We asked a couple of our favourite personal trainers to see what they had to say about this myth and added our own thoughts.

The truth about personal trainers

The truth is that all of us can benefit from the services of a good personal trainer, especially those of us who haven’t exercised before, or for a while, and who have weight loss goals.

Here’s what our favourite personal trainers have to say on this issue:

Sonja Falvo – Personal Trainer – Brisbane.

“I think a lot of people feel that they have to be fit before hiring a personal trainer and nothing could be further from the truth.”

“In fact, there are some very good reasons why people new to exercise should hire a personal trainer. Two of the best reasons revolve around safety and getting better results faster.”

Here are some of the most common questions Sonja is asked and her standard replies to those questions:

Q. What if I have never exercised before?

A. All the more reason to have a personal trainer! We are here to help you get maximum results by personally tailoring your training sessions. We believe in coaching and motivating you to do your best – our aim is not make you sore for days or to look like a body builder (unless of course that is your goal).

Q. Do I need to be fit before I start?

A. We will help you to increase your fitness regardless of what level you are starting from. And at a much faster rate than if you were training on your own. We have training programs to suit all levels of fitness.

Q. Should I diet first to get the most out of my personal training sessions?

A. If you want to lose ‘fat’ then we can help you to do this by turning your body into a ‘fat burning machine’ with a safe and effective training program. Dieting can actually cause you to lose a lot of muscle and water, which in turn causes your metabolism to slow down and increases your ‘fat storing’ ability in the long term.

Q. Aren’t personal trainers just for elite athletes and for young people who want to look good?

A. Personal trainers are for everybody! We help women of all ages to achieve many different and varying health and fitness goals including; fat loss, increased fitness, better quality of life, lowering blood pressure, reducing stress and healthy living just to name a few. Whatever your health and fitness goals – we can help you achieve them!

Travis Bell – Personal Trainer – Melbourne.

“A lot of our new clients are first time exercisers.”

“In fact, I’d say we specialize in beginners because when they come to us for the first time, around 70% of our new clients are beginners and around 40% have never exercised before.”

“And this makes perfect sense when you realize that a lot of people, especially those that want to lose weight:

Are intimidated by gyms

Realize that some gyms are image conscious

Prefer one-on-one exercise sessions

Have technology issues with all the latest exercise equipment

Need fully individualized and tailored programs

Prefer private studios that are not full of mirrors

“Our goal is to help people to achieve their goals and we do this by building their confidence and making them feel safe while exploring the boundaries of their fitness.”

“And critical to achieving both of these aims is to construct a health profile of each client as soon as they start working with us.”

At New Level Personal Training, this profile is built with a self assessment, where each client rates their own fitness (on a range of factors) using a scale from one to ten, and a fitness test.

Results from these two assessments are then used to build the profile and set benchmarks which are used to construct an individual exercise program and track exercise progress.

“Although it can sound pretty scary, there’s nothing to fear about our fitness test.”

“For safety reasons, we never go above 70% of our clients’ estimated maximum heart rate.”

“At this intensity level, most people start to perspire and breathe a little bit harder but it isn’t painful and most people don’t feel too out of breath.”

Personal Trainers and fit people

So why do we see so many fit people exercising with personal trainers in the park?

We think the reasons are threefold:

Because fit people get the same benefits using a personal trainer as the rest of us

Because most of us with weight loss goals prefer to workout in private

Because fit people have reached a level of fitness that benefits from greater variety

Fit people get the same benefits using personal trainers as the rest of us

The most important things personal trainers do is:

Motivate us

Ensure our exercise is at the correct intensity and is progressive

Ensure that our exercise technique is correct so we avoid unnecessary injury

Ensure we achieve our goals as effectively and efficiently as possible

And everyone needs help with these things regardless of their fitness level.

Most of us with weight loss goals prefer to workout in private

Working outside sometimes can be fun, but not if we are very self-conscious.

Most of us with weight loss goals that extend beyond losing just a few kilograms are inclined to prefer working out in private until our fitness level improves and we get a little closer to achieving our goals and start to feel better about ourselves.

Because fit people have reached a level of fitness that benefits from greater variety

If we see fit people working out with their personal trainer in the park, chances are that they are doing it as much for their mental stimulation as their physical fitness.

As well as being good for their fitness (doing new exercises or exercising in a slightly different way can provide new physical challenges for our body), working out outdoors can provide the change of scenery needed to kick-start a potentially flagging motivation or just add a new dimension to an otherwise enjoyable exercise routine.

Top 10 Tips for Starting a Weight Loss Plan

Starting a new weight loss plan can be daunting, even if you’ve done it before.

If you are thinking of starting a new weight loss plan, you’ll find the top ten tips listed in this article invaluable and give you the best possible chance for long term success in achieving your weight loss goals.

Tip 1 – Cut out all soft drinks and energy drinks,and drink plenty of water instead

Soft Drinks, Energy Drinks and Cordials are the major source of added sugar in our daily diet. If you are serious about looking after yourself and losing weight, you have to tackle this problem immediately. It will be difficult to start with as you might be addicted to the sugar and energy hit, but break the addiction and you will feel much better.

Ideally you should substitute all of these drinks with water and/or herbal teas, but you might need to do this gradually. Start by substituting one sugary drink per day with a healthier alternative and build up from there until you not drinking very few or no soft drinks at all.

Our bodies need water to absorb nutrients from food, transport them around the body and flush away our waste products. In a mild climate an average person needs to drink about 1.5 litres of water each day. In hotter climates you will need more to prevent dehydration.

Tip 2 – Control your portion sizes

One of the best ways to lose weight is to simply reduce the amount you are eating.

Start now! Halve the amount of food on your plate; you really don’t need all that food. Take your time eating. Put down your fork after each mouthful. Savouring each bite is one of the best ways to ensure you take your time to eat your meals. It takes 10 to 20 minutes for your stomach begins to tell your brain that you are full. If you stuff too much food in before that amount of time elapses, you will end up with that dreaded “I’ve eaten too much too quickly”feeling. You are not a vacuum, don’t suck your food down – CHEW.

Tip 3 – Have a great breakfast

When it comes to eating a healthy diet, if you start your day off well, chances are high that the rest of the day will follow suit. Try to have a breakfast that includes protein, calcium and vitamins. Poached eggs, or egg whites,served on toast with baked beans andgrilled tomatoes are a perfect choice. If you don’t have time for this, a wholegrain cereal with low fat milk and yoghurt will keep you going until lunch.

Freshly squeeze your orange juice and mix it up each day – variety is the spice of life and is the best way to ensure your body is getting all the nutrients it needs.

Finally, try pre-preparing some Bircher muesli, this will last a few days in the fridge and you can eat it on the hop.

Tip 4 – Eat the widest possible variety of foods

Expand your palette. Try cuisines from other countries, venture out of your comfort zone. Many cultures have a fresher and healthierdiet than westerners. The more variety of foods we get into body’s the wider variety ofnutritionitabsorbs. Most European and Middle Eastern cultures have great salads and vegetablesdishes with a variety of meats that taste great; we can all learn different ways of adding spices and flavours to food by studying the diets of different cultures.

Asians food is particularly great for fast and fresh stir fry’s and noodles.The more interesting you can make food taste, the more likely it will be that you will continue to eat it. Healthyfood doesn’t have to be as boring as cardboard.

Tip 5 – Start cooking

Get into the kitchen and cook. Don’t rely on takeaway foods or pre-packaged meals. We need to start incorporating fresher foods into our lifestyle. One of the ways to do this is to start cooking yourself. Start with what you like to eat. If you like Chinese, a stir fry takes little time to prepare and cook, and is very nutritious. Don’t be scared. We all make mistakes in the kitchen – some with good results, and some not so good, but how are you going to learn if you don’t try.

Many take away meals are unhealthy. You can make these meals at home which taste just as good, if not better, and you’ll know exactly what has gone into them.

Tip 6 – Be active everyday

Moving our bodies burns fat. The amount you burn will depend on how often and how long you are active. Set a plan to do some form of activity each day, even just 30 minutes. Do something you enjoy, or can at least tolerate, as you will be more likely to stick with it. If you can’t do too much else, just walk, walk, and walk some more. At the end of the day, small amounts of activity is much better than sitting around.

Tip 7 –Snacking

A common downfall of people who are trying to lose weight is unhealthy snacking – we all do it. Not having potato chips or chocolate in the cupboards is a start to not being tempted. Don’t put them in the trolley when shopping. If you are REALLY desperate to have chocolate, you will walk to the shop and walk of the KJ intake.

The key is removing the immediate temptation and habit of having these on hand. If you are addicted to the taste of chocolate, then Milo or Hot Chocolate is a great alternative.

Tip 8 – Set Mini Goals

We all need to feel like we are achieving something each week. Set yourself a mini goal for the week. The mini goal can be an elimination of a food or an introduction of a food. After a while the habits formed from setting and achieving these mini goals will become our norm.

Tip 9 –Get Support

It is important that we all receive encouragement and positive feedback; otherwise we don’t feel good about ourselves.

Sometimes people choose not to reveal to family and friendsthat they are on a “diet” for fear of failure. But it is important that you can talk about your goals and journey so you don’t feel alone. One great way to get the support and encouragement you need is to find likeminded people with similar goals. One place to find people like these is on our Weightloss Forum, which is free to join. Joining our forum is a great way to ask questions without being judged. Everyone has different ways of becoming healthier and you can pick up some great tips from people who are on the same journey as you.

Tip 10 – Understand your Energy and Fat Intake

When we regularly eat more energy than our body needs, the excess is stored inside fat cells. Just 1kg of body fat contains the equivalent of 37,000kJ. To lose 1kg of body fat in a week, we need to consume 37,000kJ(8,850 calories) less, or burn an additional37,000kJ per week, or around 5,000kJ (1200 calories) a day.

The best way to lose excess weight is to switch to a high-fibre, low-fat, low-energy-dense, nutrient-rich diet and, most importantly, to exercise regularly. Exercise not only uses up stored energy, but also helps to stimulate muscle development.

Remember, the more muscle tissue you have, the more kilojoules yourbody will burn. If you are over 40, have a pre-existing medical condition or you haven’t exercised for some time, see your doctor before starting a new fitness program.

The Dietitians Association of Australia recommends the following daily energy and nutrient intakesfor the average person to maintain a healthy weight range:

Energy – 8700kj(2,080 calories)
Protein – 50g
Fat – 70g
Saturated fats – 24g
Sodium – 2300mg
Carbohydrate – 310g
Sugars – 90g
Dietary Fibre – 30g

Just remember, these amounts are to maintain a healthy weight. To lose weight, consuming up to 10% less may be appropriate.

Diet Tips – Healthy Dinners the whole family can enjoy

                               Healthy Family Dinners

Losing weight can often be difficult in a family setting because it’s often inconvenient to cook different meals for yourself and the rest of the family. This is particularly the case when it comes to the meal that the family shares the most, dinner.

The key to overcoming this common barrier to successful weight loss is to find healthy dinners and healthy dinner recipes the whole family can enjoy, and we can help you to do just that with the tips we’ve included in this article.

The Dilemma

If you’ve tried to lose weight by dieting in the past and you have a family to take care of, the dilemma of preparing separate meals for you and the rest of the family will be all too familiar.

The choices usually come down to:

Preparing multiple dinners each night.

Forcing the family to eat what you’re eating.

You continuing to eat what the family eats despite knowing you should be eating something else.

In most instances, even if you try options one and two, you end up going for option three because the others are just too hard to live with.

But there is another option.

Instead of forcing the family to eat what you’re eating, maybe they can be encouraged to eat what you’re eating.

Below are ten proven tips to help you do just that.

Healthy Family Dinner Tips

Talk about healthier not weight loss – never refer to new recipes you want to try as being weight loss recipes, but rather healthier recipes. Weight loss recipes tend to be thought of as boring and tasteless, which of course many aren’t.

Be prepared to cook the same recipe with minor variations – instead of cooking separate meals, you can try leaving some ingredients out of a recipe to make it more appealing to others. For example, if you’re preparing a recipe with mushrooms and someone in the family doesn’t like mushrooms, just leave the mushrooms out of their serve.

Cater to fussy eaters – most families have at least one fussy eater and their needs are important too. Why not try introducing healthier new recipes that incorporate foods they like first, so they develop a more open mind to the concept of introducing new foods into the family diet?

Plan for variety – this means a variety of dishes that have a variety of ingredients. Nutritionists and dietitians around the world all agree that the healthiest diets are those that contain the widest variety of foods. ‘Eat many things, all in moderation’, is their mantra.

Food should be tasty – if new recipes and foods introduced to the family aren’t tasty, chances are they won’t like them and you’ll be wasting your time. Look for recipes that include fresh ingredients that are naturally tasty, such as fresh vegetables (e.g. onions and garlic), herbs (e.g. rosemary, basil and thyme), and spices (e.g. turmeric, paprika, and chilli).

Think about ingredient based recipes – for example if you want to include more vegetables in your diet, look for recipes with vegetables as the main ingredient, or recipes with lots of vegetables as ingredients. Or, if your family likes meat, look for tasty pork recipes that are lower in fat than other meat options. If your family enjoy pasta, look for healthier pasta recipes. You get the gist.

Aim to introduce a new recipe each week – this shouldn’t be too much for the family to handle. Generally people don’t like change, especially to their diet, so introduce new recipes slowly. To help you come up with new ideas each week, we publish new recipes on this website. For automatic updates, visit our Facebook page or sign up for our free Weightloss Newsletter.

Don’t forget about portion sizes – if you are eating the foods the family like but are not compatible with your weight loss goals, use smaller portion sizes to help you achieve your goal.

Sell new meals to the family – take a leaf out of the book of marketers of junk food, find out what appeals to your target audience (your family members) and pitch your healthy dinner recipe idea messages to what appeals to them. For example, if you have children that are sporty, tell them that the new meals are eating by their favourite sports stars and will help them to perform better at their chosen sports.

If at first you don’t succeed, try, try again – change doesn’t often come easy and the larger your family, the harder it’s likely going to be introducing healthier dinners into family mealtimes. Be patient, keep trying new things and build on minor successes.

Diet Tips – People Views : Weight Loss

Don’t allow the bread/breadsticks/crackers/chips basket anywhere near your table in restaurants!
–Sharon Cohen

I give myself permission to indulge on the weekends, when I’m doing things like going out to dinner. But during the week, I eat fruit every day and I choose fiber-rich, whole-grain carbs.–Jody Buffalo

Whenever I feel I’ve wandered off the healthy-eating track, I use the following tricks to get myself back in line: For lunch I trim my entree by half, but double up on servings of fruit and veggies. And I dress salads and steamed vegetables with my own homemade nonfat Asian dressing. (Combine 1 cup of orange juice with 1/2 teaspoon of low-sodium soy sauce and a sliced garlic clove in a small saucepan; simmer until reduced by half. Use sparingly … it’s potent!) When dining out, I start off with a cup of broth-based soup to keep from overeating my main course. To curb nighttime dessert cravings, I sip a steaming cup of decaf Earl Grey tea sweetened with Equal and topped with a splash or two of nonfat vanilla creamer.

–Susanne R. Stoeckeler

I log everything I eat and its nutritional content on a form I designed for myself. I also have a column for noting calories expended during exercise. This helps me track calories in versus calories out on a daily basis. It’s a system that’s helped me maintain a 40-pound weight loss for seven years. –LaVonne Taylor
At the movies, I buy a kid’s box, which has a tiny portion of popcorn, soda and a piece of candy. It’s just enough to treat myself, and a lot less fattening.–Melissa O’Brien
Always plan ahead when traveling. I load up on healthful snacks like fruits, veggies and granola bars. Having these on hand keeps me from eating overpriced, high-calorie fare at airports and gas stations. –Kate Williams
I choose water over juice or soda. It cuts out about 200 calories a glass. Drinking water doesn’t have to be boring: Spruce up a pitcher of plain [H.sub.2]O with herbs like mint or basil, or slices of citrus fruits or cucumber.–Kristina Ferrante Coleman
I just can’t enjoy lunch without a cola, but I’m not always in the mood for diet, so at the soda bar, I fill my cup within an inch of the top with diet soda and then give myself a shot-glass-sized splash of the real thing. It tastes like regular soda, but with only a minimal amount of calories, probably no more than 50 or 60.–Anne M. Russell

Fill up on fruit! On photo shoots, I walk right past the junk-food table and head straight for the trays of beautiful fresh pineapple, mango, melon and berries. These fiber-rich foods are far more satisfying to me than cookies and pastries; plus they have fewer calories and nearly zero fat.–Dinah Erasmus

Your views about Weight loss
You could also give your views about what should be done to maintain weight loss.your views will be published here.So send your views at Brad so that other could also help themselves to maintain weight loss.

Tips for weight Loss

Weight loss tips Tips for weight LossIf you have more weight than what you should have ideally then you need to take some steps for reducing it. There are several ways which can help people to lose their weight. It is a great achievement for an obese person to lose his weight and get slim. Most people who have excess weight wish to cut their fat and become slim but they either do not follow the best methods or lack the required discipline to lose weight. Following tips will help you in getting rid of your excess weight.

Do you really need weight loss?
First thing to consider is that do you really need weight loss. For this, you need to check your BMI or Body Mass Index. People who have BMI between nineteen to twenty five do not need to do efforts for weight loss as they are doing well. If you have BMI greater than twenty five then you should do efforts for losing your weight and get healthier.

Have a planned morning
In the morning, when you wake up, you should go for a walk to a nearby park or do yoga in your own home. It is also a good idea to hit the gym in the morning and keep yourself energetic for rest of the day. If you can swim in the morning then it is also very good.

Eat right foods in lunch and dinner
You should plan your meals in advance. You should eat fresh vegetables, fiber rich foods and fruits in your lunch and dinner. The dinner should not be heavy. Keep it light. What you eat largely affects your weight. Try to eat fruits like apple which are rich in antioxidants.

Enjoy your meals
It is important to eat your food slowly and chew it properly so that it can be digested well. Also, doing some other activity while eating your meals is not a good habit. Switch off the TV or do not receive calls while you are eating. Take your time so that your mind accepts that the body has eaten what it needed.

Eating more due to emotional problems
If you are depressed or sad about something then you know it and you might be overeating due to it. Do not ignore the cause of overeating and try to fix it. Stay happy and avoid overeating. Emotional disturbance often leads to overeating and overeating results in weight gain.

Drink water
Drinking lots of water is related to weight loss as water is a natural hunger suppressant. Once you drink enough water before your meal, you will not feel like eating more than you need. Water also helps in digesting the food properly.

Drugs for reducing weight
You can consult a doctor for prescribing you weight loss drugs. Phentermine is a weight loss drug which is prescribed by many doctors. Do not ever take weight loss drugs without the consultation of a doctor. Such drugs may have some serious side effects. Drugs should be chosen when nothing else seems to work.

Diet Tips – Weight Loss By Yoga

More weight brings more problems with it. The problems are not only restricted to health risks but also low confidence, shabby appearance etc. If you have gained considerable weight and you wish to get rid of it to get back in good shape then you need to make some efforts. There are various kinds of exercises and diets which can be followed for losing excess weight. You might have heard about the wonderful weight loss effects of yoga. Yoga was originated in ancient India thousands of years ago. However, at present people in various parts of the world do it for getting its benefits.

Yoga offers many benefits to the body. It relaxes the mind and tones up the muscles in the body. It makes the human body more flexible and people start feeling more confident about their bodies. Regarding weight loss, it can be said that all kind of Yoga asanas will not help you in losing weight. If you wish to lose weight then you need to focus on some specific kind of yoga asanas. Apart from the kind of asanas, the frequency with which you practice yoga also matters a lot when it comes to losing weight.

Vinyasa or flow yoga is best for those people who wish to reduce their weight. In the beginning of this kind of yoga, people need to do some tiring and speedy poses like sun salutations. After this, their bodies get warmed up and they get ready for difficult stretches. Various tiring and effective for weight loss poses are include in Vinyasa style of Yoga. If you wish to lose your weight then you should learn Ashtanga. It is among the fastest paced yoga styles. Yogis who do this kind of yoga are very dedicated. The best thing about this kind of yoga is that you need to do the same poses every time and therefore you can do it yourself anywhere once you have learned it well.

Bikram or Hot Yoga both refers to the same kind of Vinyasa yoga. In this kind of yoga, poses are done in a room which is hot enough to make the bodies sweat easily. When difficult poses are done in a hot room and people sweat a lot while doing the yoga then they are bound to lose a lot of their weight. Power yoga is also very effective in weight loss as it offers good exercises for the heart. It is equally effective as the exercises done by people in the gym.

Apart from doing yoga, people need to keep a check on their diet. They should avoid having junk food, alcohol, drugs and empty calorie foods. They should start eating fresh vegetables and fruits. Protein rich foods should be eaten and foods which have high fiber content should be consumed. Green tea should be consumed several times a day as it is very rich in antioxidants. Combining a well planned healthy diet with yoga will make you lose weight easily.

Diet Tips – If You are drinking enough water?


Mostly people in the world have no idea how much of water they should drink in a day. So they live from day to day in a dehydrated state. They don’t drink enough water. Next to air, water is the element most necessary for survival.Proper water intake is a key to weight loss. By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention.
The minimum for a healthy person is eight to ten eight-ounce glasses a day,” says Dr. Flaks. “You need more if you exercise a lot or live in a hot climate. And overweight people should drink in an extra glass for every 25 pounds they exceed their ideal weight.And by consuming those eight to ten glasses of water throughout the day, you could be on your way to a healthier, leaner body.
The human body is composed of 25% solids and 75% water. Brain tissue is said to consist of 85% water. It has become a practice to regard a “dry mouth” as a signal of body water needs.Without water, we would be poisoned to death by our own waste products and toxins resulting from metabolism. It carries nutrients and oxygen to the cells through the blood, regulates body temperature and lubricates our joints (which is particularly important if you’re arthritic, have chronic muscular-skeletal problems or are athletically active).
We need water to breathe; we lose approximately one pint of liquid every day just by exhaling.If you are not in “fluid balance” you can impair every aspect of your body’s physiological functioning. Proper water intake is the key to weight loss,” says Dr. Donald Robertson.Always check with your physician before embarking on a water intake increase program.You may ask, “If I drink this much water, won’t I constantly be running to the bathroom?” Initially, yes, because of the hypersensitivity of the bladder to increased fluids. But after a few weeks, your bladder calms down, and you urinate less frequently, but in larger amounts.
There is great difference between pure water and other beverages like fruit juice, soft drinks, beer, coffee or tea that contain water.Some people think that Water is water in what ever way you get it.Its true that such drinks contain water, they also may contain substances that are not healthy and actually contradict some of the positive effects of the added water.Dr. Jerzy Meduski: “Beer contains water, but it also contains alcohol, which is a toxic substance. Beverages that contain caffeine, such as coffee, stimulate the adrenal glands; fruit juices contain a lot of sugar and stimulate the pancreas. Such drinks may tax the body more than cleanse it.&quot Another problem with these beverages is that you lose your taste for water.
The way to interpret all of this, therefore, is that the recommended daily water intake means just that–WATER!

Diet Tips – Back to the Basics: Escape Technology and Gadgets for Weight Loss and Strength

Fitness Fundamentals: How Escaping the Technology Trap Helps Weight Loss and Strength Training

Modern technology has afforded all of us many advantages over our ancestors. We can communicate at the click of a computer button, whereas they had to dial and spend a significant amount of money just to reach their family and friends abroad. Cooking is now ten times faster with many more kitchen gadgets that cut food preparation time. We’ve little need for maps now that the GPS is installed in many cars and compasses are now just decorative items in homes, part of a forgotten process for finding your way.

When we went to visit my friend’s farm and helped out with the daily chores, I realized how much we’ve been babied by all the gadgets and machines that we use every day. Even if I spend three times a week at the gym working out, I couldn’t keep up with all the things they needed to do to keep the farm running every day. It really woke me up to the possibilities of working out the natural way, using my muscles to do some good, and not just for an aesthetic purpose. You see, baling hay and cleaning horse stalls burned double the calories I usually burn a week at the gym.

Even after heavy meals three times a day, I was in the best shape and felt better about my health.

This inspired me to take the natural way to exercise, to lose weight the old-fashioned way, and work all of the muscles in my body. Taking the unplugged way to exercise really motivated me and helped me to focus my energy on things that I was usually too distracted to think about. One morning, I lost the ear buds to my iPod while I was working out. Not only did I focus more on my sticking to my routine, I also exerted more effort because I was totally aware of what I was doing. Running around the neighborhood became safer because I heard everything that was going on around me, and the concentration on my running gave me more energy. Now I run longer, faster, and burn more calories than I did before.

Here are a few ideas I found to get off the machines at the gym, save on the membership money, and actually work off the calories:

Volunteer at your local build-a-home site: Even if you’re not handy with power tools, just carrying the lumber at your local volunteer site that build homes for the less fortunate can be a great workout. Help to paint the walls or spackle on the concrete over drywall. Just be careful around the site for items you might step or slip on.

Do the chores at home: Break out the old lawnmower and step off from the riding mower. Doing things manually, like lawn-cutting and car-washing, will save you money and give you nice muscle definition. Walk your dog too, and volunteer to walk your neighbor’s dog. Exercise and helping out work come together this way, and you’ll get

brownie points around the house.

Start a home improvement project: Whether starting a garden, repainting the walls, or changing the wallpaper, these things can work out muscles you’ve never worked before! Plus, just think about how proud you’ll be that they new additions to your home were done by yours truly.

Weight training with items around the home: Using ropes and heavy items around the house is an inexpensive alternative to lifting weights. Use bottles filled with water or heavy books as weights, and add on when you feel comfortable enough with a heavier load.

Take the stairs whenever you can: One of the best cardio workouts available, the stairs are a great way to exercise naturally. Live on the sixth floor of your apartment building? Trade the crowded elevator for a sprint up the stairs.

Walk or bike if it’s near: Burn calories and save gas at the same time by walking or biking when the destination is close by. Running errands a few blocks away? Leave the car behind and walk to where it is. Picking a few items up at the convenience store? Take the bike. This will also leave you to think about the items you really need to buy for that store trip, and will have you spending less on impulse buys.

There are so many benefits to unplugged workouts like connecting with friends and family, participating in the community, and even an updated home. Shaping up is easier and feels better when you do it the natural way. You not only will spend less money at the gym, but you will be functionally fit. I hope you try one of these suggestions and unplug from the automated way of life!

Maxine is a dedicated mother who believes in fitness for herself and her family to keep them healthy mentally and physically. When not with her family, she works for Treetopia, a seller of artificial Christmas trees. They sell a variety of unique and inspired Christmas trees for every style.

Diet Tips – Should You Take Up Reverse Diet For Eliminating Extra Weight?

If you are looking for a new kind of diet plan to reduce your body weight in an effective way then you should make yourself aware about the reverse diet. Tricia Cunningham is the creator of this diet routine. She herself lost a lot of weight i.e. 172 pounds in just nine months; by following this weight loss plan.

reverse diet Should You Take Up Reverse Diet For Eliminating Extra Weight?Reverse diet, as the name suggests, involves consuming the bigger meal of the day in breakfast. What people consume in their dinner should be taken in breakfast; according to this diet plan. Reverse diet is based on the fact that after consuming breakfast, a person generally performs his daily tasks for which he needs energy while after having dinner, people go to sleep which means that they do less or no physical activity.

Phases In Reverse Diet

Following are the 3 phases included in reverse diet plan:

Weight loss phase

Stabilization of weight loss and introducing former food items

Fulfilling and maintaining the objectives and getting advantage of one’s knowledge

What Should The Followers Of Reverse Diet Do?

People who wish to lose their weight by following reverse diet need to understand that breakfast is the most important meal of the day. It means that breakfast should be heavy. While following this diet plan, one should eat medium sized lunch. Dinner should be small and people should avoid eating when they do not feel hungry.

Foods Which Are Recommended For The Followers Of Reverse Diet

Fruits like peaches, pineapple, grapes, berries, apples and plums.

Dairy products having low fat content

Different kinds of fresh vegetables

Eggs, chicken, turkey, fish and extra virgin olive oil

Low salt margarine and orange juice

Benefits Of Reverse Diet

Having sufficient food in breakfast helps in reducing excess weight from body and improves overall health.

When people consume light meal in dinner they get a better sleep and their digestive system also improves.

Having enough food in breakfast prevents overeating later in the day.

Reverse diet is good for weight reduction but people should think before they decide to follow it. There are some claims which are made by this diet plan but not confirmed scientifically. Also, for many people it may be embarrassing to eat dinner at the time of breakfast; socially. Therefore, one should consider all these points before taking up this diet routine.