FITNESS: HOW TO GET FIT THE EASY WAY.

Add to Flipboard Magazine. When it comes to getting fit and healthy, we’ve cancelled enough gym memberships come to realise that for a long term solution, slogging it out in the gym just isn’t always the answer.

Here are our tips for whipping yourself into shape without toiling in the gym for hours on end…

÷ Arm Yourself With Apps:

Get an app like My Fitness Pal to give yourself an idea of how many calories you plough through on average a day. There’s no point in cheating and missing off that cheeky post work pint, be as honest as you can with amounts or you won’t get a good idea of where you can make small cuts. This sort of app is great too as you can add in your activity to give yourself more calorie allowance. You might become a bit keener on walking the dog, shopping with the missus or hoovering the house when you realise the extra pizza allowance the activity will buy you! You need to burn 500 extra cals per day than you eat to loose a pound a week. It’s a long process, but if you stick to your guns you’ll get the results you’re after.

Get a workout app too, something like 100 push ups, Full Fitness or the Nike+ app. The Nike + app is great as if you sign up with your mates, the competitive element might give you that added drive to run that bit further and faster! Running isn’t for everyone though, there are loads of strength training apps which will show you great arm, ab and leg workouts you can do at home. Pick something that takes less than 30 mins to complete and work it into your daily routine, for example the minute you get in from work, before dinner or first thing in the morning before you shower.


 ÷ Improve Your Eating:

We love a takeaway as much as anyone, but even we have to admit they make us feel sluggish and lacking in energy. Get yourself down to the supermarket and do a clean shop. Loads of veggies, good carbs (wholwheat pasta, brown rice etc) and lean meats and fish. If you can’t get by without crisps and chocolate then go for baked crisps and dark chocolate. If you’re already doing a bit of exercise and you stick to the healthier eating for a few days you’ll be surprised at how much more energy you have than when you were sat on the sofa with your takeout! We all fall off the wagon every now and then. Don’t give-up, just enjoy your cheat day and then get back on it the next morning.


÷ Stick To Your Guns (pun intended)

You start with the best intentions, but by the first Saturday you’ve already had a few pints, a kebab and half a pack of biscuits. Every time you feel your motivation waning, give yourself a bit of a kick up the butt. Find something that really works for boosting your morale, whether it’s watching the stairs scene from Rocky, or motivational ads.

Sometimes what you need is a bit of healthy competition so instead of hitting the pub with your mates then go for a kick about, or a run. Maybe going along to a pay as you go exercise class is what you need to get you back on track? Find out what works for you and stick to it when you feel yourself losing interest. We usually find that it’s much easier to get your health kick back underway by exercising rather than trying to diet.

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Top 10 Weight Loss Solutions To Make a Habit Of.

Add to Flipboard Magazine. 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.

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Amazing Homemade Supplement To Gain Strong Muscle.

Take a vitamin fortified banana cup with a homemade supplement to gain muscle mass helps develop strong muscles more quickly without harming health. However, those who do not practice exercises should not take this shake as often as he has a lot of calories, the individual may gain weight instead of defining the muscles and this in addition to not be expected can increase cholesterol.

÷Homemade Recipe supplement to gain Muscle Mass.

This homemade recipe supplement to gain muscle attached uses natural ingredients and is great to enhance the development of the muscles of those who practice exercises regularly.

*Ingredients

•Linseed
•Brewer's yeast
•Wheat Germ
•Sesame
•Rolled oats
•Peanut
•Guarana powder
•Preparation..

Place 2 tablespoons () of each of the ingredients in a container and keep tightly closed. To prepare the shake simply hit the blender 3 tablespoonfuls of this mixture with 1 banana and 1 cup of whole milk. One should take the shake immediately after preparation, after finishing the exercises.
It is advised to keep the supplement in a sealed container in a dry place, away from light.


÷Nutritional Information

Shows the approximate nutritional information of a glass of shake which has 3 tablespoons full of homemade soup supplement, 1 banana and 1 cup of whole milk.


This shake is very nutritious rich in protein, has healthy fats and carbohydrates to the body and fibers that regulate the intestine and help detoxify.

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6 Reasons why should Drink Coffee Every Day Of Your Life.

The benefits of coffee are far from being only related to the increase of energy. Despite being commonly demonized as an evil habit, science proves that things are not so. In fact, a few cups of coffee a day may generate various benefits that can affect directly and indirectly in its objectives.

1 - A Great Source Of Antioxidants:

Antioxidant are molecules that prevent cell damage, which over time can lead to several types of diseases and health problems. According to a study, coffee is a major source of antioxidants of the Western diet.

2 - You can Increase The Life Expectancy:

A recent study where researchers analyzed the coffee consumption among 400,000 people, was discovered a significant link between coffee and longevity.

Simply put, the study found that those who drank more coffee, generally lived longer those who drank less or nothing, and interestingly, the more they drank, the more they lived.

And that connection was both normal and decaffeinated coffee, so do not confuse consumption of coffee with caffeine alone.

3 - Natural Antidepressant:

Anyone taking coffee can prove this, but the fact has also been proven scientifically.

Research conducted by scientists at Harvard found that regular coffee consumption reduced the risk of depression in women by 20% and suicide by 53%.

4 - Performance Increase:

Caffeine is the "drug" world's most popular, and can improve strength, muscular endurance, anaerobic performance, and breaking, aid in weight loss.

5 - You can reduce the risk of type 2 diabetes:

Type 2 diabetes is something epidemic these days, affecting about 300 million people around the world. It is characterized by generating insulin resistance, high levels of blood sugar and insulin production incorrect.

And studies show a significant link between coffee consumption and reduced risks of developing the disease. Some studies, come to show that consumption of at least 3 cups of coffee a day reduced the risk of type 2 diabetes by 42%.

6 - You can reduce the chances of developing certain types of cancer:

Research shows that coffee consumption may protect the body against cancer of the liver and colon, the more types of fatal cancer.

A review of nine studies involving more than 240,000 people, found a strong link between coffee consumption and reduced risk of liver cancer. Only two cups per day was associated with a 43% reduction in the risk of developing the disease.

Another study, which involved the analysis of diets and lifestyle of almost 490,000 individuals found that people who drank coffee were less likely to develop cancer of the colon and rectum.

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Fitness: How To Train Your Abdominal Muscles without pain.

There is still a lot of confusion regarding the training of the abdominal muscles and especially few have clear ideas. Of course! Each of us is done differently and what works for me is not necessarily good for you and vice versa, then do not listen to anyone who tells you "I know how you must train your abs!", Because who says so is the first not to have understood anything.

What I urge you to do is to try on your skin the different exercises and choose 3 or 4 you hear your most or those that you like the most and run with the correct technique can (which you can read below).

Among the many debates, one concerns the choice of the optimal number of repetitions. It is better to train these muscles with weights and more reps or lighter with greater loads and fewer repetitions?

Here too, the answer is "it depends on how your body reacts." If you are not trained will not recommend to start with overweight and few repetitions, if you train then a session with overweight you do it and always doing utmost attention to technique.
In conclusion, of course, neither method is inherently better than the other because both methods are based on principles physiologically correct. It may be right to alternate phases of work with a high number of repetitions (15-25 reps) to work stages at low reps but with heavier weights (6-10 reps) bearing in mind that the purpose is not to use the maximum weight but make sure that the lighter weight seems the heaviest possible contracting at maximum and maintaining the contraction during each single repetition. However, if you use the abdominal toning to prevent low back pain, you should not use overweights to train your abs, because the first is easy to make mistakes in execution, according easy overstraining their lower back.

Any exercise you want to do to run it properly are important suggestions that are valid for all exercises that tone your abs:

1-Before starting the exercise exhale (throw out) all the air you have in the lungs

2-Run the exercise, contracting your abdominal muscles, in apnea until you're back to the starting position
Inspira (throws in air), exhale and start exercising

3-Make sure that your pelvis is always in retroversion, ie forward and the lumbar curve and not in lordosis

4-Your concentration must necessarily be focused on abdominal contraction
Stop 2/2 the point of maximum contraction all times

5-Count to three outward, that is, after you've exhaled when you start exercising and count to 2 at maximum contraction and count to 6 to return.

As for the kind of exercises do you list a few, the ones I like the most, know that there are countless others that you know looking on the internet.
- Crunch on the ground or on fitball
- Reverse Crunch on the ground or on fitball
- Crunch oblique to the ground or on fitball
- Total abdominal (+ crunch reverse crunch)
- Crunch free alternate (for oblique crunch + Crunc for reverse oblique)

Finally: do not ask me "how soon will begin to look at my turtle?" Because they do not know you first, second is not toning the abs that these magically jump out. Rather ask yourself how much fat you have in front of your abs and to eliminate this fat is not the best thing to do exercises for abs, lose weight but taking care of your power your daily movement and your mind.


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Fitness: The Best Cardio Workout To Burn Fat Quick.

There are tons of activities that will burn calories and pay dividends in other ways. For that reason, there is nothing wrong with stepping outside the box and doing something different, like the following activities:

1- Cross-Country Skiing:

Cross-country skiing will definitely help you to burn calories fast. You can either hop on a gym machine or make your way across miles of snow, and you will instantly feel the burn in your upper and lower body. Your heart rate will stay pumping, which means your calorie level will continue to drop. Take note that a 150-pound person burns nearly 340 calories when skiing for 30 minutes. Put on some skis and hit the slopes.

2- Kickboxing:

Kickboxing is one cardio workout that will snap your body back into shape and shed those calories before you know it. As you get in the groove of combining tough kicks with quick punches, your coordination and stamina will improve tremendously. Thus, kickboxing is an excellent activity to implement into your daily plan. Don’t push yourself too hard, though. It is a demanding sport, so ease into it to avoid injury.

3- Dancing:

Dancing will force you to move your entire body continuously — perhaps in ways you have never moved before. Moving in such ways will definitely strengthen your bones, lubricate your joints, boost your confidence, and blast your calorie level. Fast-paced dance routines, like the mambo and the swing, can shed 5-10 calories per minute. Plus, it gives you a chance to get up close with your partner.

4- Surfing

Surfing is a true calorie blaster. As you battle waves, your body will get the exercise it needs, and you will have a lot of fun. You will also gain more energy, endurance and muscle tone. Surfing is an intense activity, so it will test your patience and strength while changing your body in unimaginable ways. Consider drinking a pre-workout shake before catching some waves so that you have maximum energy.

5- Rock Climbing

Rock climbing is a demanding activity that requires much effort. By you taking the time to put in the work that it takes to be a rock climber, you can count on the following benefits: more flexibility, endurance, balance, coordination and fewer pounds to carry. The further that you push your climbing ability, the more fun you will have and the more calories you will burn. Time is not a factor as rushing is unnecessary, so you can climb at your own pace and still achieve noticeable results.

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The best self-help Remedies you Can Try To Overcome Insomnia.

Insomnia also known as sleeplessness affects more than 30% of the population.  Although some people associate insomnia with not sleeping for several nights in a row, it is also defined as:

•Waking for long periods during the night
•Waking up too early
•Taking more than 30 minutes to fall asleep
•Not feeling like you’ve been asleep

Although insomnia is more common in women than men, anyone can suffer from it during their life, and the likelihood of insomnia does increase in men after the age of 44.

Often it is a temporary (one to four weeks) condition resulting from stress, family trouble, a change of routine, feeling uncomfortable (strange bed or mattress needs changing), or jetlag. Longer lasting insomnia also known as persistent insomnia (more than four weeks) can be a symptom of illnesses such as anxiety and depression, and sleep apnoea. If insomnia persists, it’s best to consult a doctor. For temporary insomniacs there are some self-help remedies you can try.

•Daytime Routine:

Changing your routine during the day can help to ensure a better sleep. If you find yourself exhausted during the day due to lack of sleep and decide to take naps during the day, try to resist this even though you’re tired. Sleeping in the day can prevent you from sleeping at night.

Regular exercise is another way to overcome insomnia. Just thirty minutes of exercise can help you improve the quality of your sleep, but make sure that you don’t exercise within four hours of your scheduled bedtime, if you are struggling with insomnia.  The body needs time to cool down and relax before bed, and rigorous activities before this can cause insomnia.

Exercise during the day also helps you to wake up and be more alert of your surroundings, thereby being able to avoid any dangers to your person. Insomniacs find it difficult to concentrate during the day due to the lack of sleep, but a good workout refocuses the mind and awakens the body.

Setting a specific time to get up and then sticking to this time seven days a week can help you regain a more peaceful slumber. It gives your body time to readjust to when it needs to be awake and when it should be asleep.

•Night-time Routine:

Creating a night-time routine can greatly help against insomnia. A set bedtime with a half hour to an hours preparing for bed can help the body relax and your mind know that it is time to stop thinking.

Having a warm or cool shower/bath depending on the season can be part of this routine, as well as drinking a hot beverage half an hour before bed. Milk is the traditional one and most effective. Be sure to avoid coffees, and only drink relaxing teas such as camomile or jasmine tea.

Once in bed make sure that you’re not staring at a clock, digital or otherwise, as you’ll end up worrying about how much time has gone by and that you’re not asleep.

If after an hour you simply can’t sleep, then stop trying. Get up and go into another room. Watch some TV or listen to some relaxing music on the radio until you start feeling sleepy, then go back to bed and try again.

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