Have you let yourself go a bit in recent months or years? Do you have a special event coming up soon? Wouldn’t you like to look like your old self for that special day? Losing weight quickly is something many of us strive to do from time to time, but it can be difficult. Some of you may even believe that quick weight loss is impossible to achieve short of starving yourself. However, this is simply not true. The following article will teach you how you can safely lose weight quickly and keep that weight off. Read on and learn some great tips for losing weight fast!
The first step you are going to take is to substitute all of your beverages with water. So goodbye to sodas and juices that are full of unnecessary sugar. You’d be surprised to learn how many extra calories you can consume from sodas alone, and these calories have no nutritional benefits other than expanding your waist line. Some of you may find it difficult to drink only water all day every day, but give it time, and you’ll soon see that your cravings for sugary drinks will go away, and you will enjoy much more energy throughout the day when you drink enough water. Strive to drink a minimum of 8 glasses of water each day (more if you are working out). Carrying around a water bottle will make it much easier for you to get your daily requirements of water as it will always be around so you never forget to drink up.
If you are serious about losing weight in a hurry then you are going to have to find some way to burn calories. Now running 5 miles a day would do the job, but lets be honest, who on earth wants to do that? Rather, it is important that you find an activity that you enjoy doing so that you can stay motivated during your weight loss journey. Try playing basketball or any other sport that you enjoy, and you will soon see the pounds start to melt away.
When it comes to losing weight quickly, you must burn more calories than you consume. For this reason, it is of the utmost importance that you keep your portions small when you do it. This doesn’t mean you have to starve yourself, but you should be making a conscious habit of eating only what you need to sustain your energy throughout the day. Try breaking your meals into 5 small meals instead of 3 larger ones so that you feel fuller throughout the entire day.
We’ve just gone over a few of the many ways you can help yourself lose weight quickly. You should take the time and do some research on your own to find even more helpful ways to lose weight, but if you implement the tips mentioned in this article, you are sure to drop those pounds in not time and enjoy the body you once had. Good luck!
Original article and pictures take gethealthytip.com site
You Probably Didn't Know These 25 Foods Help Build Muscle
Building muscle happens when you find the balance between strategic strength training and an eating plan (that should include proper protein and healthy carbohydrates while limiting refined sugars, processed food, and artificial ingredients). However, that doesn’t mean you have to settle for the same salmon and kale for lunch and a dry chicken breast for dinner! Here's a compilation of 25 muscle building foods that can add variety to your diet and help you sculpt those muscles into flex-worthy shape.
1. Oysters: Another seafood pick that offers the mineral zinc, oysters are rich in protein and help replenish muscles broken down from training.
2.Vinegar: Not only a nice pairing with your olive oil for salads, but when paired with carbohydrates, it acts as an agent to cause those carbs to be stored as muscle glycogen, rather than stored fat.
3.Green tea: Green tea is a wonderful antioxidant and diuretic that has also been linked to fat loss and improved blood circulation. A perfect substitute for coffee when in muscle mode! If you haven't tried our Detox Green Tea you are seriously missing out. Give it a go already!
4. Eggs: A whole egg is a perfect pick for a protein punch. And don’t get rid of the yolk! When trying to build muscle, the yolk contains beneficial nutrients worthy of consumption. We're currently salivating over these 11 incredible egg recipes.
5. Broccoli: Not only is broccoli low in calories and filling, it also contains a significant amount of soluble fiber, which aids in fat loss. Who doesn't love a fat loss bonus?!
6.Chocolate milk: Another option containing the slow-digesting protein, casein, chocolate milk has been touted as not only a great post-workout recovery drink, but a good source of necessary carbs.
7.Almonds: These nuts stack up high when it comes to fiber and protein in comparison to most nut options. They also contain vitamin B, a vitamin linked to energize metabolism. Try Skinny Mom's yummy Fruit and Almond Trail Mix, which is kid-tested and mommy-approved.
8.Raspberries: Raspberries contain the most fiber of all berries. A fiber-filled diet is imperative for proper digestion and muscle sculpting. The antioxidants can also help regulate metabolic rates and insulin sensitivity.
bowl of fresh raspberries
9.Avocados: Packed with monounsaturated fat, the “good” fat, avocados can help eliminate weight from the midsection while containing a host of 20 different essential nutrients.
10.Quinoa: An option over grains that is high in amino acids, which sets it apart from most carbohydrates in your diet. Team Skinny Mom is quinoa-obsessed. Try our Quinoa Mexi-Lime recipe!
11.Apples: Offering electrolytes, carbs and fiber, apples are a great post-workout snack and option for adding muscle mass to your physique.
12.Spinach: Not only known as a superfood, the calcium in spinach can help to relax muscles and prevent cramping during muscle training intervals.
13.Mussels: Just say yes to seafood, and especially these muscle-building mussels. High in protein and low in fat, mussels also contain B12, which is essential for active individuals.
14.Extra virgin olive oil: Another source of monounsaturated “good” fat, extra virgin olive oil is a great enhancement to your salads and vegetable servings when in muscle-building mode.
15. Oats: Oats are high in fiber, yet offer low sugar and carbohydrate options needed for lasting energy when muscle training. Look for whole rolled oats and avoid processed options. We love starting the day with Slow Cooker Oats topped with blueberries. NOM.
16. Turkey: Turkey weighs in as one of the leanest meat options available. Packed with protein, turkey paired with vegetables can make for a hearty and muscle-friendly meal.
17.Carrots: Not only a source of vitamins, carrots are also rich in fiber and low in calories. They make an easy grab-and-go snack raw or can be cooked as a side dish with meals.
18.Cottage cheese: Also containing casein, cottage cheese additionally contains an average of 28 grams of protein in one cup! Choosing a low-fat cottage cheese is a great option provided it has not been supplemented with extra sugar or sodium.
19.Lentils: A perfect side dish with lean meats or vegetables, lentils offer fiber, protein, and slow-digesting carbohydrates most desirable when training to strengthen muscles.
20.Beets: Packed with natural nitrates, beets stand up to improve lasting performance when it comes to vasodilatation, or widening of blood vessels, which inhibits muscle growth.
21.Black beans: Don’t save these gems for taco night. Eating black beans provides you with vitamins B, K, C, and A, which are low in saturated fats. It’s a high protein and fiber food that is low in calories. Yes, please!
22. Salmon:One of these best sources of omega-3 fatty acids, salmon cannot be left off of any list for those who want to improve their physique. Look for wild salmon over farm-raised, which can be raised on corn and grain feed. From salmon burgers to salmon sushi bowls, we've got you covered in the superfood salmon department.
23.Venison: It may not be a meat that you come across often, but when you do, take advantage! Venison is high in iron and low in saturated fat and an excellent source of protein that packs flavor and nutrition.
24. Brown rice:A staple on most body builder diets, brown rice offers complex carbohydrates which lead to lasting energy for athletes. Look for whole grain options when shopping for this staple.
25. Greek yogurt: With more than twice the protein of regular yogurt, Greek yogurt is a great source to turn to when focused on muscle enhancement. Just be careful to avoid Greek yogurt with artificial colors, added sugars, and artificial ingredients. Greek yogurt also contains casein, a slow digesting milk protein to help keep you feeling full longer.
Don't let your meals become boring — add some of these foods for a good variety and watch those muscles grow!
(Photo: Shutterstock.com) (Photo: Shutterstock.com) (Photo: Shutterstock.com) Original article and pictures take asset.popculture.com site
The BEST yoga poses for runners. Stretch your hips, hamstrings, quads, and back. Gain flexibility, and help prevent injury with this quick yoga sequence.
Unfortunately, summer here is Minneapolis is starting to come to a close. Every morning when I wake up it becomes just a bit cooler out for my morning run. Some days I even started wearing long sleeves!
Holloway Sportswear sent me a new pullover just in time, and it’s absolutely perfect for this in-between weather. It’s lightweight and not too warm. Perfect for morning runs!
One of the things I love most about the pullover are the thumbhole sleeves…am I the only sucker for anything with thumbholes?!
As I had mentioned a few posts back, with fall around the corner, it’s a time for everyone to get back into their “normal” routine. And part of my normal routine is getting to yoga classes.
With all the traveling I did this summer, I was not as consistent with my yoga practice as I would have like to have been. I normally go about 3 times per week, and I was lucky if I made it once a week…and my body can tell! My hips are tight and my low back is screaming to move more!
But, even though I wasn’t making it into class as much, I still did poses on my own to help me stretch out after my runs and at least maintain my flexibility.
I put together some of the best yoga poses to help YOU after your runs. These are the poses that saved me this summer, so I hope you enjoy!
Yoga Poses for Runners
Complete these poses after your run to help keep your muscles loose and to help prevent injury. No need to have a mat, just simply find a soft patch of grass and cool down after a long run. Hold each pose for at least 30-60 seconds.
Downward Dog – This is a great pose to stretch out the calves, hamstrings and lower back. Start in a full plank position on your hands. Then shift your hips back and up, keeping your back as flat as possible. Try to press your heels down, or “peddle” the heels one at a time to increase the stretch, one leg at a time. You should also feel a nice stretch in your shoulders and possibly even your chest.
Cobra – From your downward dog, shift forward back into a plank and lower all the way to the floor as if lowering into a push up position. Press firmly into your hands to peel your chest off the mat, either straightening the arms or keeping them slightly bent, depending on your flexibility. Aim to open the chest and pull your shoulders down and back. You should feel a stretch in the spine, but it shouldn’t feel like your “crunching” it, instead think about lengthening it.
Low Lunge with Twist – Start in a runner’s lunge with your RIGHT foot forward and your hands on the mat on either side of your front foot. Lower your back knee and shin to the floor. Then lift your RIGHT hand up to the sky, to rotate towards your knee. This will help to open the chest and stretch out your lower back, hip flexors, and hips.
High Lunge – From your low lunge, simply bring both hands back to the ground, and tuck your back toes under to lift the back knee off the floor back into your runners lunge. With control bring your hands up to your front knee. Then extend your arms up towards the sky, lengthening your spine. Sink the hips down to get deeper into the stretch. You should feel the stretch in your back hip flexor, and your front hip.
Side Angle Pose – Bring your hands back down to the ground with your RIGHT hand either on the outside or inside of your front foot (mine is pictured on the inside). With your RIGHT foot forward, twist open away from the front knee. Then reach your top arm to the sky or over head. Then lower your back heel to the floor slightly, rotating your toes to open out to the side as well. Think of lengthening through your spine and getting it as long as possible. You’ll also feel a nice stretch in your back inner thigh.
Triangle Pose – From your side angle pose, you can straighten the front leg to get a nice deep stretch in your RIGHT hamstring. Or you can come up to standing and reset your legs, then reach forward as you lower down into triangle pose. Continue to keep the length through your spine and to get your back as flat as possible.
Forward Fold – Stand up tall, with feet together, and take a few breaths to lengthen through your spine. Then when your ready, reach both arms behind your back and clasp the hands together. Hinge at your hips, then bring your arms up and over behind your back. You’ll feet a nice stretch in your hamstrings and your chest and the front of your shoulders. Allow gravity to pull the crown of your head lower to the floor to get deeper into the stretch.
Thread the Needle – Come down to the grass and lay on your back and cross your RIGHT ankle over your LEFT knee as if making a figure “4”. Keep your hips grounded and your lower back pressing into the mat. Pull the LEFT knee in towards the chest, then thread your RIGHT hand between your legs. Clasp your hands underneath your LEFT knee to help pull the knee deeper into the stretch.
Half Splits – Come back into a runner’s lunge position with the RIGHT foot forward, and lower the back knee down to the floor. keeping the hands on the ground, shift the hips back to straighten the front leg. Flex through the front foot to get a very deep stretch in the front leg. Focus on pulling the RIGHT hip back and shifting your torso over your front leg. To deepen the stretch, keep the back as flat at possible.
Half Pigeon – Come back forward into your runner’s lunge and both hands on the mat on either side of your front foot. With most of the weight in your hands, slide your front foot over towards your LEFT hand. Lower your knee to the mat over to the RIGHT. Place the outside of your RIGHT calf on the mat so that it’s parallel to the front of your mat. Then, slowly lower your back knee and shin to the floor. Square your hips as much as possible to the front of the mat. For a more moderate stretch, keep your arms straight and hands flat on the floor. To increase the stretch, you can lower to your forearms, or lay your torso down over your front leg. You should feel the stretch on the outside of the RIGHT hip and in the glutes.
Make sure you complete all the single sided poses on the OTHER side as well. I like to run through the entire sequence a seconds time on the other side. That way I can get a bit deeper into some of the poses.
FitGirlDiares: Aerial Yoga! - Beginner's Tips Total Body Relaxation Stretch The PERFECT 20 Minute Yoga Flow Original article and pictures take thelivefitgirls.com site
Workout Routines Created at http://www.tagxedo.com/app.html | Source
Plan it out
Many people are unsure where to start when it comes to exercising and have lots of questions.
It doesn't matter if you want to exercise to help you lose weight, if you need a tailored plan because you are pregnant, or if you want an exercise routine that will suit a beginner, first off before you worry about the specifics everyone needs to plan out when and where, and possibly with who, they will train.
REMEMBER: FAILING TO PLAN IS PLANNING TO FAIL
Make a couple of dates with yourself every week, add them to your wall calendar, your phone or your outlook, this is an important appointment and therefore you should ensure it is prioritised and not double booked. Let everyone know that at these specific times every week you are engaged.
Where you're at
The workout routines provided in this hub can be completed at home, in the gym or outside. The exercises can be modified to make them easier or harder and so should suit all fitness levels.
But before you jump straight in you need to be honest about how fit you currently are. For instance, have you ever exercised on a regular basis or are you a complete beginner?
If you already have a certain level of fitness perhaps you want to consider using weights when possible during the routines, where as if you are a complete beginner just do what you can with resistance bands or your own body weight,
NOTE: IT IS MORE IMPORTANT TO COMPLETE ONE EXERCISE WITH GOOD FORM, NO ADDED WEIGHTS AT A GOOD TEMPO THAN TO BANG OUT 20 REPS AT SPEED HOLDING HEAVY WEIGHTS AND CAUSE YOURSELF AN INJURY IN THE PROCESS - LEAVE YOUR EGO BEHIND!!!
Beginners
I suggest that beginners should start by completing 2 or 3 all over body workouts a week. This way you will not overload any one muscle group.
There are 2 all over body workouts detailed in the hub linked below. They should not be completed on consecutive days and you should try to alternate them as they provide different exercises for the main muscle groups; Back, Chest, Legs and Shoulders.
Each workout should take approximately 20 mins. You should warm up and cool down for 5 mins either side. Your warm up can be as simple as walking up and down a flight of stairs while circling your arms, all you need to achieve is getting the blood flowing through the muscles. While your cool down should consist of some static stretches.
Intermediate
So you are used to working out but want to try something a bit more challenging, why not give the overload circuit, outlined in the linked hub below, a go.
An overload circuit is different in that you overload one particular muscle group. This is opposed to exercising one muscle group directly after the other, as detailed in the beginners full body workouts.
This is a tough circuit so ensure you warm up fully beforehand, but it requires very little equipment making it possible to do in the house. You will need a floor mat (or thick blanket) and an exercise step (a stair will do for most of the exercises).
Advanced
When you have been working out for a long period of time full body workouts may just not be getting you the results anymore as your body becomes accustomed to them. Splits routines could be what you are looking for, with a split routine you will work only certain muscles during each workout and then concentrate on another group the following day.
An example split routine could be back and biceps on Monday, followed by chest and triceps on Tuesday, rest day Wednesday, legs on Thursday, shoulders on Friday, rest days Saturday and Sunday.
There are some example hubs for split day routines linked below. The first one targets the glutes, which are an important muscle group, with many fitness professionals training them in isolation. Warming up beforehand with sprints or hill runs can really help to jump start your fitness routine. The second hub is a back work out, it is described as a heavy back workout but you can tailor it to suit your own needs. If you want to work heavy aim for the prescribed 6-8 reps, if you are only beginning to lifting weights you will be aiming more for the 10-15 rep range, if you want to use the workout as more of a cardio session then aim for the 15-20 rep range.
Original article and pictures take hubpages.com site
