The Best Weight Loss Solutions.

When it comes to weight loss, it's all about consuming fewer calories than your body burns throughout the day. Though this seems simple, weight loss can take time and means making positive lifestyle changes rather than chasing a quick fix. Check out our top ten weight loss solutions to make a habit of.

1. Obsessing over the number on the scales and calorie counting is restrictive, not constructive. Focus more on what you add into your regular diet than what you take out, eating lots of vitamin-rich fruit and veg and lean protein.

2. Make time for a balanced breakfast in the morning – think porridge with honey and banana – to kick-start your metabolism (the number of calories your body burns at rest).

3. Fit a little extra movement into each day. Take a stroll to work instead of driving; even a 30-minute walk can burn up to 90 calories.

4. Hydrate. Our bodies often mistakes hunger for thirst, so drink a glass of water before each meal to avoid overeating.

5. Reduce your alcohol consumption. Red wine may be billed as heart healthy, but at 159 calories a glass, drinking just two glasses is the equivalent of eating a burger.

6. Eat smaller portions on smaller plates. This optical illusion tricks your brain, as a smaller, full plate of food will look just as satisfying as a bigger plate with a bigger portion.

7. In the gym, combine cardio and strength training for weight loss and improved muscle tone. Try our Primal Series workouts; group fitness classes designed to dynamically strengthen and tone through functional training and explosive movements.

8. Work on muscle maintenance with three workouts per week; think short circuits of lunges and press-ups. Increased muscle tone improves your metabolism, and muscle maintenance is also essential when losing weight. It'll make sure that your body is burning fat rather than hard-earned muscle mass.

9. Jump in the pool. Swimming is an effective way to burn calories while switching up your fitness routine – just 45 minutes of breaststroke will burn 551 of them.

10. Go to bed! Lack of sleep hampers the production of leptin, the hormone released by your body that tells you to stop eating. To avoid cravings and keep your hormones balanced, aim for eight hours of shut-eye every night.

Fat Torching Tips.

Whether you're chasing the last 5 pounds or seeking the motivation to get started, our top 10 fat torching tips can help you reach your goal.

1. Try Tabata

This high intensity training approach burns fat fast. Create your Tabata circuit as a series of bodyweight exercises like squats, press-ups and burpees. Work at maximum intensity for 20 seconds, then rest for 10 seconds before moving on to the next exercise.

2. Play to Your Strengths

Strength training sessions - lifting heavy dumbbells and barbells - should feature in your programme 3 times per week. Lean muscle mass is more metabolically active than fatty tissue, so the more you build, the more you burn.

3. Sprint to the Top

Sprint intervals push your body into its anaerobic system for short bursts. By switching between energy systems, your body becomes more efficient at using fuel - including calories stored in the body.

4. Go For a Spin

Indoor cycling classes like LA Spin or RPM are demanding. You're guaranteed a serious calorie burner, involving high intensity interval training and serious toning benefits.

5. Protein Punch

Make sure every meal includes a complete protein source like lean meat, fish, poultry or eggs. Complete proteins contain amino acids, necessary to build and repair the muscle tissue that fuels your fat-burning furnace.

6. Get Moving

An active lifestyle outside the gym will keep you feeling energised and help you maintain a healthy weight. Pick up a pedometer to monitor your progress and aim to hit 10,000 steps per day.

7. The "Big Bang"

So-called "big bang" exercises recruit multiple major muscle groups, burning serious calories - and building muscle - in just a short session. Try squats, lunges and deadlifts.

8. Stress Less

The stress hormone cortisol is notorious for its relationship with high levels of abdominal fat. Try calming your body and mind with yoga sessions, and improve your sleep schedule by powering down at least an hour before bedtime.

9. Limit Sugar

Excess sugar sets off a number of harmful processes in the body. The liver can only digest a certain amount of the stuff before it starts turning into fatty acids, which then get stored throughout the body.

10. CrossFit

Try a new challenge. Combining gymnastic movements, strength training and an element of competition, CrossFit workouts will get you in the best shape of your life.

5 WAYS TO TRANSFORM YOUR HOME INTO A PERSONAL GYM.

You're not a member of a gym.
You don't have time.
Don't worry..

Here are some amazing way on how transform your home into a personal gym:


1- A Doorframe:

Use it to replace: Chest press, tricep extension or shoulder press machines

•How: With an isometric exercise performed in a stand-still position (lazy girls rejoice!) that works your shoulders, chest and arms

•Try: The Doorway Push
Stand in an open doorway, knees slightly bent and feet shoulder-width apart. Your arms are relaxed by your sides. Straighten your arms and slowly raise them until they come in contact with either side of the doorway. Next, press them firmly against the door frame as hard as you can for 10 seconds. Rest and repeat for five reps. Complete four sets.

2- A Dining Room Chair:
Use it to replace: A ballet barre

•How: Use the back of your chair for balance to maintain good form while you perform targeted exercises to work your calves, butt, and thighs

•Try: Relevé Plié
Stand with heels together, toes apart, so your feet form a V-shape. Gently rest your hands on the back of the chair. Engage your core and rise up onto the balls of your feet. Bend your knees over your toes, lowering about halfway, then straighten your legs, squeezing your inner thighs as you extend. Do 4 sets of 10 reps.


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3- A Box of Detergent:
Use it to replace: A kettlebell

•How: With a core-centric move that challenges you to focus on your form and agility for a full-body workout

•Try: Off Set Farmer's Carry
This workout works best with a box of detergent with a handle. Pick up the box of detergent with one hand and stand with your arms straight. They key here is use your core strength to keep your shoulders level as if you were carrying weight in both hands. Walk 20 steps forward, turn around, and walk 20 more steps. Set the box down and switch hands. If you sway or have to change your gait, start with fewer steps and work your way up as you feel comfortable.

4-Bottles of Water
Use it to replace: Light hand weights

•How: Take advantage of the lighter weight by performing your usual curls and presses with higher repetitions. For even more burn, hold a plank for 30 seconds followed by 10 pushups before picking up your water bottles.

•Try: Bicep Curls
Stand up straight with feet shoulder-width apart and a slight bend in your knees. Hold a water bottle in each hand with your palms facing upward. Keeping your upper arms completely still, exhale and curl the water bottles upward while contracting your biceps. Then, inhale and slowly begin to lower the water bottles back to the starting position. Complete 3 sets of 15 reps.


5-A Towel
Use it to replace: A resistance band

•How: Combine a resistance exercise that works the arms with a lower body move to kill two birds with one stone

•Try: V Squats
Start by standing with feet a little wider than hip width apart. Grip the ends of the towel with each hand and hold it taut overhead, pulling for resistance. Lower down into a squat, bringing the towel down in front of your chest until it is parallel to the floor, then squeeze your glutes and return to standing, raising the towel overhead again. Complete three sets of 10.

Exercise Twice a Week Enough To Avoid Heart Disease.

Middle-aged women who work up a sweat a couple of times a week will find they are doing enough to protect their health  because working out more has little added benefit.

Researchers found that the physically active had lower risk of heart disease, stroke and blood clots than women who refrained from any exercise.

But more frequent physical activity did not result in further cuts in risk, said findings in the journal Circulation.

The study showed women who performed strenuous physical activity  enough to cause sweating or a faster heartbeat  every three or four days were about 20 per cent less likely to develop health complications.

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Exercise associated with reduced risk included walking, gardening, and cycling.

Inactive middle-aged women should try to do some activity regularly.

“However, to prevent heart disease, stroke and blood clots, women don’t need to do very frequent activity as this seems to provide little additional benefit.”

How Regular One Minute Walks Are Huge Boost To Health.

Housework and gardening chores can also add years to your life.

Inactive people who take up low-intensity activities for a minute at a time can cut blood pressure and cholesterol while boosting their well-being.

The breakthrough comes after tests showed it is better to keep moving throughout the day rather than undertake an intense burst of exercise followed by rest.

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The results from a study of more than 1,000 elderly people are the clearest sign yet that exercise taken little and often, and a healthy diet, is the key to a long and healthy life.

Lead researcher Dr Thomas Buford, of the University of Florida Institute on Ageing, found that elderly people with limited mobility can lower their risk of heart attack and coronary death by a minute of physical activity.

Dr Buford said: “In the past, much of the emphasis was placed on engaging in structured physical exercise.

“It is becoming increasingly evident, however, that encouraging individuals to just reduce the amount of time they spend being sedentary may have important cardiovascular benefits.”

Experts say people should do 150 minutes of moderate or 75 minutes of vigorous exercise every week.