Amazing .
body paint animals part2
body paint animals part2
Friday, November 17, 2017
Friday, September 1, 2017
Are these fluid supernatural occurrence specialists to great to be valid?
Detox diets have been around for a considerable length of time, and their prevalence is not astonishing. With the New Year approaching,many are hoping to establish their weight reduction determination and frequently think the best place to begin is with a juice wash down or detox. While it's difficult to say no to the guarantee of better health,weight misfortune and expanded vitality, especially when these progressions are said to touch base in as meager as a couple days time, don't be tricked.
Most things that sound pipe dream are and detox weight control plans are no special case.
The subtle elements of detox eating less carbs
Detox weight control plans depend on two straightforward thoughts:
1. Poisons are regularly an essential driver of weakness, weight pick up, bloating and low vitality levels; and
2. A detox eat less adequately evacuates these poisons, and in this manner can help with weight reduction, expanded vitality, enhanced processing, and notwithstanding sparkling skin and more prominent certainty.
Awide scope of detox eating methodologies are accessible, including complete fasts, juices or the limitation of certain nourishment or nutritional categories. They additionally for the most part comewith the option of unreasonable home grown intestinal medicines, supplements or uncommon "purifying" nourishments or fixings.
Myth 1:
Detox eats less carbs viably expel poisons from our body various investigative surveys on detox consumes less calories every report the same conclusion: there is no great experimental confirmation to bolster their viability in evacuating poisons fromour body.
In fact, since detox eats less carbs once in a while characterize the "poisons" that they mean to expel, or the procedure in which they dispense with them, their cases are hard to try and test experimentally.
Myth 2:Our body needs to detox once in a while The idea of detox slimming down itself is defective, halfway in light of the fact that our body is as of now to a great degree all around intended to 'detox'.Our liver, lungs, kidneys, intestinal tract and insusceptible framework all capacity to screen and expel unsafe substances that enter our body, frequently inside hours of their utilization.
Myth 3:
You'll feel extraordinary on a detox eating regimen It's presumable you've heard the shining testimonials in promotions for detox diets, from the overall population to A-rundown big names.
From a fleeting viewpoint, they may well be valid. That is on account of when we go up against a detox diet, we ordinarily practice more, eat better and diminish our calorie admission. Obviously, it's not the detoxing procedure that is benefiting any. It's the adjustment in way of life and drop in calories that is behind the advantages seen.
It's additionally important that detox weight control plans can carry with them various undesirable symptoms, which we regularly don't catch wind of. These include:
Low vitality levels, tiredness and weariness;
Dietary inadequacies;
Cerebral pains, queasiness and blockage; and
Lost cash on the superfluous costs required in purchasing detox 'products'myth-4-weightloss
Myth 4:
Detox diets result in long haul weight reduction Scientific exploration lets us know that, in the long haul, abstaining from food all the time causes indulging and weight pick up.
While we at first may lose some weight, the anxiety and hardship connected with constraining what our body fancies normally empowers our voracity.
This can abandon us eating a larger number of calories and putting on significantly more weight than before we began, regardless of how much determination we may have.
myth-5Myth 5:
You have to step to enhance your wellbeing Detox diets make you think you need to improve wellbeing. You don't.Making little changes that stick, can prompt better wellbeing after some time. This methodology likewise helps us to fabricate the certainty and inspiration to keep on making more positive changes into what's to come.
Three little, however essential (and feasible), changes for eating soundly:
1. Eat more plant sustenances: Minimally handled plant nourishments, for example, vegetables, natural products, high-fiber grains, vegetables, nuts and seeds are the establishment of any sound eating regimen. Finding better approaches to appreciate these nourishments more makes eating both sound and manageable.
2. Appreciate all sustenances: When we consume less calories, we commonly wind up longing for our most loved nourishments more. Rather, have a go at saying to yourself "I can have this on the off chance that I need, however do I truly feel like it?" If you really do, simply ahead and appreciate it. The incongruity of giving ourselves the aggregate flexibility to eat what we longing is that with time we wind up fancying it less.
3. Listen to your body, rather than an eating regimen guide: Too frequently, we either eat when we aren't eager, or attempt to confine our eating when we are. Both of these can prompt over eating and weight pick up. Rather, work on tuning into your body, perceiving when you are ravenous and after that eating when you are. In case you're not certain, have a beverage of water and tune into your body again in 20 minutes time.
A definitive eating routine is absolutely not a detox diet. Or maybe, it is an adjusted eating arrangement that you can stick to after some time. Truly there aremany diverse approaches to adhering to a good diet, however the generous medical advantages that originate from changing the sustenances we eat just an ascent when these progressions are received in the long haul.
The uplifting news is that once you discover something you can stay with, you no more need to slim down by any stretch of the imagination!
Detox diets have been around for a considerable length of time, and their prevalence is not astonishing. With the New Year approaching,many are hoping to establish their weight reduction determination and frequently think the best place to begin is with a juice wash down or detox. While it's difficult to say no to the guarantee of better health,weight misfortune and expanded vitality, especially when these progressions are said to touch base in as meager as a couple days time, don't be tricked.
Most things that sound pipe dream are and detox weight control plans are no special case.
The subtle elements of detox eating less carbs
Detox weight control plans depend on two straightforward thoughts:
1. Poisons are regularly an essential driver of weakness, weight pick up, bloating and low vitality levels; and
2. A detox eat less adequately evacuates these poisons, and in this manner can help with weight reduction, expanded vitality, enhanced processing, and notwithstanding sparkling skin and more prominent certainty.
Awide scope of detox eating methodologies are accessible, including complete fasts, juices or the limitation of certain nourishment or nutritional categories. They additionally for the most part comewith the option of unreasonable home grown intestinal medicines, supplements or uncommon "purifying" nourishments or fixings.
Myth 1:
Detox eats less carbs viably expel poisons from our body various investigative surveys on detox consumes less calories every report the same conclusion: there is no great experimental confirmation to bolster their viability in evacuating poisons fromour body.
In fact, since detox eats less carbs once in a while characterize the "poisons" that they mean to expel, or the procedure in which they dispense with them, their cases are hard to try and test experimentally.
Myth 2:Our body needs to detox once in a while The idea of detox slimming down itself is defective, halfway in light of the fact that our body is as of now to a great degree all around intended to 'detox'.Our liver, lungs, kidneys, intestinal tract and insusceptible framework all capacity to screen and expel unsafe substances that enter our body, frequently inside hours of their utilization.
Myth 3:
You'll feel extraordinary on a detox eating regimen It's presumable you've heard the shining testimonials in promotions for detox diets, from the overall population to A-rundown big names.
From a fleeting viewpoint, they may well be valid. That is on account of when we go up against a detox diet, we ordinarily practice more, eat better and diminish our calorie admission. Obviously, it's not the detoxing procedure that is benefiting any. It's the adjustment in way of life and drop in calories that is behind the advantages seen.
It's additionally important that detox weight control plans can carry with them various undesirable symptoms, which we regularly don't catch wind of. These include:
Low vitality levels, tiredness and weariness;
Dietary inadequacies;
Cerebral pains, queasiness and blockage; and
Lost cash on the superfluous costs required in purchasing detox 'products'myth-4-weightloss
Myth 4:
Detox diets result in long haul weight reduction Scientific exploration lets us know that, in the long haul, abstaining from food all the time causes indulging and weight pick up.
While we at first may lose some weight, the anxiety and hardship connected with constraining what our body fancies normally empowers our voracity.
This can abandon us eating a larger number of calories and putting on significantly more weight than before we began, regardless of how much determination we may have.
myth-5Myth 5:
You have to step to enhance your wellbeing Detox diets make you think you need to improve wellbeing. You don't.Making little changes that stick, can prompt better wellbeing after some time. This methodology likewise helps us to fabricate the certainty and inspiration to keep on making more positive changes into what's to come.
Three little, however essential (and feasible), changes for eating soundly:
1. Eat more plant sustenances: Minimally handled plant nourishments, for example, vegetables, natural products, high-fiber grains, vegetables, nuts and seeds are the establishment of any sound eating regimen. Finding better approaches to appreciate these nourishments more makes eating both sound and manageable.
2. Appreciate all sustenances: When we consume less calories, we commonly wind up longing for our most loved nourishments more. Rather, have a go at saying to yourself "I can have this on the off chance that I need, however do I truly feel like it?" If you really do, simply ahead and appreciate it. The incongruity of giving ourselves the aggregate flexibility to eat what we longing is that with time we wind up fancying it less.
3. Listen to your body, rather than an eating regimen guide: Too frequently, we either eat when we aren't eager, or attempt to confine our eating when we are. Both of these can prompt over eating and weight pick up. Rather, work on tuning into your body, perceiving when you are ravenous and after that eating when you are. In case you're not certain, have a beverage of water and tune into your body again in 20 minutes time.
A definitive eating routine is absolutely not a detox diet. Or maybe, it is an adjusted eating arrangement that you can stick to after some time. Truly there aremany diverse approaches to adhering to a good diet, however the generous medical advantages that originate from changing the sustenances we eat just an ascent when these progressions are received in the long haul.
The uplifting news is that once you discover something you can stay with, you no more need to slim down by any stretch of the imagination!
Tuesday, October 11, 2016
We squatted, thrusted, and crunched, crunched, crunched to bring you the best abdominal-toning exercises on Fitness Magazine. Here are the ones we shook our fists at (but were secretly thankful for) the most. Read More >>
Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
Hold this position for as long as you can aim for 5 to 10 seconds.
Lower yourself down and repeat.
Continue this exercise for 1 minute.
Abdominal Hold
This is the sort of move that looks so wonky, you sure hope your roommate doesn't catch you doing it unless she also gets to see you look stellar in a bathing suit, in which case she just may pull up a chair. |
| Abdominal |
Do it:
Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees.Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
Hold this position for as long as you can aim for 5 to 10 seconds.
Lower yourself down and repeat.
Continue this exercise for 1 minute.
Thursday, September 22, 2016
Sure, exercise makes you sweat. But working out is worth the effort. Here are seven good reasons to just do it. Click here to get started.
What if someone told you that a thinner, healthier, and longer life was within your grasp? Sound too good to be true? According to a wealth of research, exercise is the silver bullet for a better quality of life.
Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions. Finding activities that you enjoy and that become part of your daily routine is the key to a long and healthy life.
The list of health benefits is impressive, and the requirements are relatively simple -- just do it.
Ward Off Disease
Research has confirmed that any amount of exercise, at any age, is beneficial. And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity (it can be walking, gardening, even heavy housecleaning) done throughout the day.
Physical activity is an essential part of any weight-loss program, to maximize your fat loss while keeping valuable muscle mass. But exercise has many other health and longevity benefits. It can help prevent or improve these conditions:
Researchers at Duke University suggest that the amount of physical activity, rather than its intensity, has the biggest impact on improving blood lipids (cholesterol). According to The New England Journal of Medicine, these researchers also found that any exercise is better than none -- although more is better.
In a study published in the Annals of Internal Medicine, Frank Hu, MD, of the Harvard School of Public Health found that a brisk walk for one hour daily could reduce the risk of type II diabetes by 34%.
According to The Journal of the American Medical Association, data from the Nurses' Health Study showed that women who walked four or more hours per week had 41% fewer hip fractures than those who walked less than an hour a week.
And these are just a few of the ways exercise improves your health. Studies have suggested it can also help with certain types of cancer, improve immune function, and more.
Need a reason to work out? Here are 7 to start
What if someone told you that a thinner, healthier, and longer life was within your grasp? Sound too good to be true? According to a wealth of research, exercise is the silver bullet for a better quality of life.
 |
| fitness everyday |
Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions. Finding activities that you enjoy and that become part of your daily routine is the key to a long and healthy life.
The list of health benefits is impressive, and the requirements are relatively simple -- just do it.
Ward Off Disease
Research has confirmed that any amount of exercise, at any age, is beneficial. And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity (it can be walking, gardening, even heavy housecleaning) done throughout the day.
Physical activity is an essential part of any weight-loss program, to maximize your fat loss while keeping valuable muscle mass. But exercise has many other health and longevity benefits. It can help prevent or improve these conditions:
1. Heart Disease.
Regular activity strengthens your heart muscle; lowers blood pressure; increases "good" cholesterol (high-density lipoproteins or HDLs) and lowers "bad" cholesterol (low-density lipoproteins or LDLs); enhances blood flow; and helps your heart function more efficiently. All of these benefits reduce the risk of stroke, heart disease, and high blood pressure.
Researchers at Duke University suggest that the amount of physical activity, rather than its intensity, has the biggest impact on improving blood lipids (cholesterol). According to The New England Journal of Medicine, these researchers also found that any exercise is better than none -- although more is better.
2. Stroke.
In an analysis of 23 studies, researchers found that being active reduces your risk of having and dying from a stroke. According to a study published in the journal Stroke, moderately active study participants had 20% less risk of stroke than less active participants.
 |
| Brain Stroke |
3. Type II Diabetes.
This disease is increasing at alarming rates -- by 62% since 1990 -- and 17 million Americans now have it. Physical activity can enhance weight loss and help prevent and/or control this condition. Losing weight can increase insulin sensitivity, improve blood sugar and cholesterol levels, and reduce blood pressure -- all of which are very important to the health of people with diabetes.
 |
| Type 2 diabetes |
In a study published in the Annals of Internal Medicine, Frank Hu, MD, of the Harvard School of Public Health found that a brisk walk for one hour daily could reduce the risk of type II diabetes by 34%.
4. Obesity.
Overweight and obese conditions can be prevented or treated with exercise along with a healthy diet. Activity helps to reduce body fat and increase muscle mass, thus improving your body's ability to burn calories. The combination of reduced calories and daily exercise is the ticket to weight loss. And controlling obesity is critical, as it is a major risk factor for many diseases. Lowering your body mass index (BMI) is a sure way to reduce your risk of dying early and to live a healthier life.
 |
| Obesity_&_BMI |
5. Back Pain.
Back pain can be managed or prevented with a fitness program that includes muscle strengthening and flexibility. Having good posture and a strong abdomen is the body's best defense against back pain.
 |
| Back Pain |
6. Osteoporosis.
Weight-bearing exercise (such as walking, jogging, stair climbing, dancing, or lifting weights) strengthens bone formation and helps prevent the osteoporosis or bone loss often seen in women after menopause. Combine a diet rich in calcium and vitamin D with regular weight-bearing exercise for maximum results.
 |
| Osteoporosis |
According to The Journal of the American Medical Association, data from the Nurses' Health Study showed that women who walked four or more hours per week had 41% fewer hip fractures than those who walked less than an hour a week.
7. Psychological Benefits.
Improved self-esteem is one of the top benefits of regular physical activity. While exercising, your body releases chemicals called endorphins that can improve your mood and the way you feel about yourself. The feeling that follows a run or workout is often described as "euphoric" and is accompanied by an energizing outlook. Exercise can help you cope with stress and ward off depression and anxiety.
 |
| Psychological Benefits |
And these are just a few of the ways exercise improves your health. Studies have suggested it can also help with certain types of cancer, improve immune function, and more.
Source: webmd.com
Friday, July 29, 2016
After my last weekend of yoga teacher training, a friend asked me over dinner, “Why do you do yoga? So you can learn to do what... headstands?”
Why do people do yoga?
More than 90 percent of people come to yoga for flexibility, stress relief, health, and physical fitness. But, for most people, their primary reason for doing yoga will change. Two-thirds of yoga students and 85 percent of yoga teachers have a change of heart regarding why they do yoga— most often changing to spirituality or self-actualization, a sense of fulfilling their potential. Yoga offers self-reflection, the practice of kindness and self-compassion, and continued growth and self-awareness.
Yet the health benefits are very real. Yes, yoga can increase your flexibility, improve your balance, and decrease your cholesterol. A recent review in the European Journal of Preventive Cardiology shows that yoga reduces the risk of heart disease as much as conventional exercise. On average, yoga participants lost five pounds, decreased their blood pressure, and lowered their low-density (“bad”) cholesterol by 12 points. There is vast growing body of research on how yoga improves health problems including chronic pain, fatigue, obesity, asthma, irritable bowel syndrome, and more.
As a psychiatrist, I am also naturally interested in the brain. While most people intuitively get that yoga reduces depression and anxiety, most people — even physicians and scientists—are typically surprised to find out that yoga changes the brain.
A May 2015 study published in the Frontiers in Human Neuroscience uses magnetic resonance imaging (MRI) of the brain to show that yoga protects the brain from the decline in gray matter brain volume as we age. People with more yoga experience had brain volumes typical for much younger people. In other words, yoga could protect your brain from shrinking as you get older.
The protection of gray matter brain volume is found mostly in the left hemisphere, the side of your brain associated with positive emotions and the relaxation response. Emotions like joy and happiness have exclusively more activity in the left hemisphere of the brain on positive emission tomography (PET) brain scans. The left hemisphere is also linked to the parasympathetic nervous system, the “rest and digest” network responsible for relaxation.
This “neuroprotective” effect of yoga has also been found in brain imaging studies of people who meditate. In some regions of the brain, 50-year-old meditators were found to have the gray matter volume of 25-year-olds. These changes to the brain can occur within a few months. One study found brain changes after only eight weeks of a mindfulness-based stress reduction program. The regions of the brain responsible for learning, memory, cognition and emotional regulation showed growth. In contrast, the areas of the brain responsible for fear, anxiety, and stress shrank.
But the truth is that the practice of yoga is not about changing the brain, body, headstands, or even about gaining greater happiness and joy. If it were, it’d be just like taking a spinning class or doing a set of lunges at the gym. Yoga aims toward transcendence of all those things. In a culture in which we rush from one day to the next, constantly trying to change our health, our body, or our emotions, or to plan our future, yoga opens up the possibility of connecting to what we already have — to who we already are. See more website about Fitness : fitnessmotivationtv.com .
When people tell me that they want to try yoga but don’t because they aren’t “flexible enough,” I tell them yoga isn’t about attaining the perfect pose. Use as many blocks as you need. Modify the pose to feel comfortable in your own body. It’s not about being “good enough” or “right”: Yoga is about removing any judgment and letting us be present to who we are now.
Why do people do yoga?
 |
| Why do people do yoga? |
More than 90 percent of people come to yoga for flexibility, stress relief, health, and physical fitness. But, for most people, their primary reason for doing yoga will change. Two-thirds of yoga students and 85 percent of yoga teachers have a change of heart regarding why they do yoga— most often changing to spirituality or self-actualization, a sense of fulfilling their potential. Yoga offers self-reflection, the practice of kindness and self-compassion, and continued growth and self-awareness.
Yet the health benefits are very real. Yes, yoga can increase your flexibility, improve your balance, and decrease your cholesterol. A recent review in the European Journal of Preventive Cardiology shows that yoga reduces the risk of heart disease as much as conventional exercise. On average, yoga participants lost five pounds, decreased their blood pressure, and lowered their low-density (“bad”) cholesterol by 12 points. There is vast growing body of research on how yoga improves health problems including chronic pain, fatigue, obesity, asthma, irritable bowel syndrome, and more.
As a psychiatrist, I am also naturally interested in the brain. While most people intuitively get that yoga reduces depression and anxiety, most people — even physicians and scientists—are typically surprised to find out that yoga changes the brain.
 |
| yoga |
A May 2015 study published in the Frontiers in Human Neuroscience uses magnetic resonance imaging (MRI) of the brain to show that yoga protects the brain from the decline in gray matter brain volume as we age. People with more yoga experience had brain volumes typical for much younger people. In other words, yoga could protect your brain from shrinking as you get older.
The protection of gray matter brain volume is found mostly in the left hemisphere, the side of your brain associated with positive emotions and the relaxation response. Emotions like joy and happiness have exclusively more activity in the left hemisphere of the brain on positive emission tomography (PET) brain scans. The left hemisphere is also linked to the parasympathetic nervous system, the “rest and digest” network responsible for relaxation.
This “neuroprotective” effect of yoga has also been found in brain imaging studies of people who meditate. In some regions of the brain, 50-year-old meditators were found to have the gray matter volume of 25-year-olds. These changes to the brain can occur within a few months. One study found brain changes after only eight weeks of a mindfulness-based stress reduction program. The regions of the brain responsible for learning, memory, cognition and emotional regulation showed growth. In contrast, the areas of the brain responsible for fear, anxiety, and stress shrank.
But the truth is that the practice of yoga is not about changing the brain, body, headstands, or even about gaining greater happiness and joy. If it were, it’d be just like taking a spinning class or doing a set of lunges at the gym. Yoga aims toward transcendence of all those things. In a culture in which we rush from one day to the next, constantly trying to change our health, our body, or our emotions, or to plan our future, yoga opens up the possibility of connecting to what we already have — to who we already are. See more website about Fitness : fitnessmotivationtv.com .
When people tell me that they want to try yoga but don’t because they aren’t “flexible enough,” I tell them yoga isn’t about attaining the perfect pose. Use as many blocks as you need. Modify the pose to feel comfortable in your own body. It’s not about being “good enough” or “right”: Yoga is about removing any judgment and letting us be present to who we are now.
Monday, July 4, 2016
Want to know the secrets to getting a toned, trim body in record time? We did too, so we went straight to the top personal trainers, exercise physiologists and fitness instructors for the ultimate moves and motivation tricks to kick a fitness routine into high gear. Put a few of these tips into action each week and you're guaranteed to see faster results!
"Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I's an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets."
—Michael George, trainer and owner of Integrated Motivational Fitness in Los Angeles
2. Power Up Your Runs
"Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice."
—Mindy Solkin, owner and head coach of the Running Center, New York City
3. Chart Your Progress
"Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals (for example, doing 10 "boy" push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you'll want to stay in great shape."
—Ken Alan, Los Angeles—based personal trainer
4. Try This All-in-One Toner
"A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg."
—David Kirsch, trainer and author of The Ultimate New York Body Plan (McGraw-Hill, 2004)
5. Break Out the Shovel
"Why pay someone to clear snow from your driveway? Besides burning nearly 400 calories per hour, shoveling snow develops muscular endurance and power. But be safe: Minimize the amount of snow on each shovelful, and bend from your knees and hips, not your back."
—Tom Seabourne, Ph.D., exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant, Texas
6. Work Out During Your Workday
"Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis."
—Gregory Florez, personal trainer and CEO of Salt Lake City — based FitAdvisor.com
7. Take This Jump-Rope Challenge
"The best cardio workout is the jump-rope double-turn maneuver. It's intense: You'll burn about 26 calories per minute! Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. But you'll get in great shape just by working at it."
—Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at Aerospace High Performance Center in New York City
8. Give Yourself a Break
"You don't have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you'll exercise regularly and eat well. Know that you'll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn't an all-or-nothing proposition, you're more likely to stick with it for life."
—Maureen Wilson, owner/personal trainer/instructor, Sweat Co. Studios, Vancouver, B.C.
9. Get a Jump on Weight Loss
"Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength — you'll really sculpt your hamstrings, quads and glutes. Find a sturdy box that';s at least one foot high. Starting from a standing position, explosively jump to the middle of the box, then jump back down. Repeat 20 times."
—Michael George
10. Don't Skimp on Carbs
"Your body needs them to fuel a workout, so reach for fruit or high-fiber crackers an hour beforehand. If you'e exercising for 90 minutes or longer, include some protein so that the carbs break down more slowly, giving you longer-lasting energy. Your best bets: low-fat cheese and crackers, trail mix or half of a peanut butter and jelly sandwich."
—Cindy Sherwin, R.D., personal trainer at the Gym in New York City
11. Maximize Your Crunches
"Don't relax your abs as you lower your chest away from your knees during a crunch — you get only half the ab-toning benefit! To get the firmest abs possible, you need to sustain the contraction on the way down."
—Steve Ilg, founder of Wholistic Fitness Personal Training and author of Total Body Transformation (Hyperion, 2004)
12. Intensify Your Push-Up
"Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body and improve agility, strength and endurance all at once. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you're strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat."
—Keli Roberts, Los Angeles — based trainer
13. Paddle Your Way to Flatter Abs
"Go kayaking to get a taut stomach — it's ideal because much of your rowing power comes from your core. Mimic the motion and resistance of the water at home by looping an exercise band around the bottom of a table leg or other fixed object. Sit on the floor with legs extended, knees slightly bent; grasp one end of the band in each hand. Rotate your torso to one side as you bring the elbow back slightly, then switch sides. Do three sets of one to three minutes each."
—Barbara Bushman, Ph.D., associate professor of health, physical education and recreation at Southwest Missouri State University
14. Make Over Your Running Routine
"Unless you're training for a marathon, skip long, slow, distance running — sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them."
—Stephen Holt, 2003 ACE Personal Trainer of the Year
15. Super-Sculpt Your Butt
"Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. Then, blast off butt flab with cross-country skiing, bleacher running and stair climbing."
—Steve Ilg
Here is the tips are useful for everyone, read 15 this you will understand more aboutFitnes
1. Tone Up on the Treadmill
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| Tone Up on the Treadmill |
"Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I's an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets."
—Michael George, trainer and owner of Integrated Motivational Fitness in Los Angeles
2. Power Up Your Runs
 |
| Your Runs beach |
"Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice."
—Mindy Solkin, owner and head coach of the Running Center, New York City
3. Chart Your Progress
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| Chart Your Progress |
"Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals (for example, doing 10 "boy" push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you'll want to stay in great shape."
—Ken Alan, Los Angeles—based personal trainer
4. Try This All-in-One Toner
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| Try This All-in-One Toner |
"A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg."
—David Kirsch, trainer and author of The Ultimate New York Body Plan (McGraw-Hill, 2004)
5. Break Out the Shovel
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| Break Out the Shovel |
"Why pay someone to clear snow from your driveway? Besides burning nearly 400 calories per hour, shoveling snow develops muscular endurance and power. But be safe: Minimize the amount of snow on each shovelful, and bend from your knees and hips, not your back."
—Tom Seabourne, Ph.D., exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant, Texas
6. Work Out During Your Workday
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| Work Out During Your Workday |
"Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis."
—Gregory Florez, personal trainer and CEO of Salt Lake City — based FitAdvisor.com
7. Take This Jump-Rope Challenge
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| Take This Jump-Rope Challenge |
"The best cardio workout is the jump-rope double-turn maneuver. It's intense: You'll burn about 26 calories per minute! Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. But you'll get in great shape just by working at it."
—Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at Aerospace High Performance Center in New York City
8. Give Yourself a Break
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| Give Yourself a Break |
"You don't have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you'll exercise regularly and eat well. Know that you'll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn't an all-or-nothing proposition, you're more likely to stick with it for life."
—Maureen Wilson, owner/personal trainer/instructor, Sweat Co. Studios, Vancouver, B.C.
9. Get a Jump on Weight Loss
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| Get a Jump on Weight Loss |
"Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength — you'll really sculpt your hamstrings, quads and glutes. Find a sturdy box that';s at least one foot high. Starting from a standing position, explosively jump to the middle of the box, then jump back down. Repeat 20 times."
—Michael George
10. Don't Skimp on Carbs
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| Don't Skimp on Carbs |
"Your body needs them to fuel a workout, so reach for fruit or high-fiber crackers an hour beforehand. If you'e exercising for 90 minutes or longer, include some protein so that the carbs break down more slowly, giving you longer-lasting energy. Your best bets: low-fat cheese and crackers, trail mix or half of a peanut butter and jelly sandwich."
—Cindy Sherwin, R.D., personal trainer at the Gym in New York City
11. Maximize Your Crunches
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| Maximize Your Crunches |
"Don't relax your abs as you lower your chest away from your knees during a crunch — you get only half the ab-toning benefit! To get the firmest abs possible, you need to sustain the contraction on the way down."
—Steve Ilg, founder of Wholistic Fitness Personal Training and author of Total Body Transformation (Hyperion, 2004)
12. Intensify Your Push-Up
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| Intensify Your Push-Up |
"Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body and improve agility, strength and endurance all at once. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you're strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat."
—Keli Roberts, Los Angeles — based trainer
13. Paddle Your Way to Flatter Abs
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| Paddle Your Way to Flatter Abs |
"Go kayaking to get a taut stomach — it's ideal because much of your rowing power comes from your core. Mimic the motion and resistance of the water at home by looping an exercise band around the bottom of a table leg or other fixed object. Sit on the floor with legs extended, knees slightly bent; grasp one end of the band in each hand. Rotate your torso to one side as you bring the elbow back slightly, then switch sides. Do three sets of one to three minutes each."
—Barbara Bushman, Ph.D., associate professor of health, physical education and recreation at Southwest Missouri State University
14. Make Over Your Running Routine
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| Make Over Your Running Routine |
"Unless you're training for a marathon, skip long, slow, distance running — sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them."
—Stephen Holt, 2003 ACE Personal Trainer of the Year
15. Super-Sculpt Your Butt
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| Super-Sculpt Your Butt |
"Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. Then, blast off butt flab with cross-country skiing, bleacher running and stair climbing."
—Steve Ilg
Hope helpful for everybody !
Wednesday, June 15, 2016
TRACK YOUR PROGRESS
Although activity trackers have been around a while, the release of the hotly anticipated Apple Watch has pushed the boundaries of what we thought we needed. Some business analysts have predicted that the Apple Watch will sell more than 485 million devices by the year 2018 thanks to its real-time stats, encouragement to meet your daily goals and waterproof technology. Time to invest?
You read more at : http://fitnessmotivationtv.com/
You read more at : http://fitnessmotivationtv.com/
- WANT MORE
- GET FUNCTIONAL
- PUMP SOME IRON
- INSURE YOUR BODY
- ROLL WITH IT
- USE YOUR BODYWEIGHT
- SET GOALS
The Fitness Guide Video will show you 11 moves in 10 Minutes to Tone Up.
- Squat & Overheed Press
- High-Knee Toe Touch
- Split Lunge
- Incline Burpee
- Incline Mountain Climber
- Triceps Dip
- Balance Touch
- Inner-Thigh Squeeze
- Seated Twist
- Inner-Thigh Squeeze
- Seated Twist
Thanks author website : http://fitnessmotivationtv.com/misc/workouts/2016-is-the-year-to-shake-up-your-workout-with-these-new-trends/
