The 3 Step Exercise To Lose Weight After The Holidays

Want To Know A 3-Step Exercise To Lose Weight After The Holidays?

The last month – December has probably been a feast for all of us. Family gatherings, holiday party with friends and office parties were so much fun except the fact that there’s always good food around that is not on your diet list.

Gaining weight after the holidays is inevitable, therefore, you must know what to do about those extra pounds on your weighing scale. Start your year right and exercise to lose weight after the holidays.

Fortunately, you can fend off the dreaded holiday bulge without the need to carve out a huge amount of time for it. By adding short bursts of intense effort, it can fire up your metabolism and fast track results.

In an Australian study, women who did high-intensity training with intervals twice a week for 20 minutes in 15 weeks shed more fat than those women that exercised for 40 minutes at a lower intensity over the same period.

Exercise To Lose Weight After The Holidays – In 3 Steps

Before you start exercising, warm-up your body with this 30-minute cardio interval sessions as often. No equipment or gym required! In a minute, do as many reps of each exercise as you can moving from one to the other with no stops. Rest for 90 secs and repeat the circuit a total of 3-4 times.

1. Jumping jacks
2. Squat jumps
3. Burpees
4. Side to side hops

Follow this routine three times a week. Do each step twice without stopping. Rest for 2 mins in between steps.

Related: 5 Minute Exercise To Lose Weight Fast

Step 1

• Bulgarian squat – begin by standing with your back about 18 inches from a bench. You must place the top of your right foot on the bench and then lower your body until your left thigh is in level with the floor and then press through your heel to stand. That is one rep. Do 10, then switch sides and repeat.
• Inclined T-Pushup – begin by placing your hands on a step or bench. Make sure your hands are shoulder-width apart at the same time, extend your legs behind you and do a pushup. You must rotate your torso to the right until you are in a side plank as you push back to start while raising your right hand towards the ceiling. Return to start. That is one rep. repeat on the other side, and continue alternating for 15 total reps.

Step 2

• Two-way Lunge – start by standing with hands on hips and then step to the right and bend your right knee to lower into a side lunge. After that, press through your right heel to rise, and then step forward and lower into another lunge. You must press through your right heel to return to standing. That is one rep. continue in one fluid motion for 10 reps, then switch legs and then repeat.
• Triceps dip – start by sitting on a chair and then place your hands by your hips. Make sure that your feet are flat on the floor with knees slightly bent. Lift yourself off the chair, shifting your butt forward so it is in front of the seat. After that, bend your elbows to lower your body toward the floor. Return to start and that is one rep. Do 15 reps.

Step 3

• Standing row – start by looping a resistance band around a sturdy object. Next, grab the ends with both of your hands. Back away with your arms extending at shoulder height until there is tension in the band. Keeping your core tight, you must squeeze your shoulder blades together and pull your elbows back towards your chest and pause. Afterwards, slowly extend your arms. That’s one rep. Do 15 reps.
• Hip crossover – start by laying face up on the floor with your arms extended at shoulder height and palms facing up. After that, lift your legs and bend your knees in about 90 degrees. Tighten your abs and then lower your legs to the right. And then, slowly reverse the movement to the left. Do not lift your shoulders off from the ground. That’s one rep. Continue for 10 reps.

Related: Dr. Created 23-Sec Belly Flattening TRICK...

These steps have back-to-back exercises that use opposing muscle groups which burn calories and tone your muscles in less than half an hour. And do not think you are cutting corners by slashing your gym time.

Some research showed that individuals burned the same amount of calories in a 30-minute intense routine (like this) as they did in comparison with a longer weight training workout. They even burned more calories after they finished exercising.

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Source: Excerpted from Women’s Health Philippines December 2013 Ed. P.26-27

Best Exercise To Lose Weight – The 30 Day Challenge

Want To Know The Best Exercise To Lose Weight?

You’ve probably seen all the 30-day challenge exercises all over the internet and have always wondered, does this thing really work? Well, the answer would be all up to you. Always remember that losing weight does not depend solely in exercising. It is a combination of a healthy diet, exercise, and tons and tons of determination.

We have come up with a compilation of the best exercise to lose weight. It does not only make you lose some pounds but it will also help tone your muscles in a matter of 30 days. The exercise seems hard but it gets easier as you move along.

If you complete the whole course of this exercise, it will give you a flatter tummy, toned arms, and a tighter butt. Not that bad eh? But here’s a thing to remember, you should be doing this together with a healthy diet plan, which means avoiding burgers, pizza, and beer is highly recommended.

For better results, combine this with a cardio exercise of your choice. Running, swimming, dancing, riding the bicycle, or even playing sports like badminton is just a few of the cardio exercises that you can do.

Related: 23-Second "Exercise" Flattens Your Belly FAST

Best Exercise To Lose Weight In 30 Days

You will be doing these 10 simple exercises

1. Push-ups
2. Dips – sit on a stable chair with no arms. Hold firmly on the sides of the chair and then lift your butt and move your legs forward your knees slightly bent. This will be your starting position. Slowly lower your body and then push your arms to go back to starting position. That is one dip.
3. Bicep curls
4. Air punches – just pretend like you’re a boxer or an action star throwing punches in the air. But do this on a pacing that you can breathe properly in between punches.
5. Crunches
6. Sit-ups
7. Knee tucks
8. Leg raises
9. Planks
10. Squats

Related: 5 Minute Exercise To Lose Weight

The 30 Day Challenge Of The Best Exercise To Lose Weight

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Above is the image version of the 30 day challenge. Feel free to print it out. Here’s the text version of this 30 day challenge:

Day 1 5 push-ups 5 dips 10 bicep curls 10 sec. air punches 15 crunches 5 knee tucks 5 leg raises 10 sec. plank 50 squats	Day 2 8 push-ups 8 dips 15 bicep curls 15 sec. air punches 20 crunches 8 knee tucks 8 leg raises 12 sec. plank 55 squats	Day 3 10 push-ups 10 dips 20 bicep curls 20 sec. air punches 25 crunches 10 knee tucks 10 leg raises 15 sec. plank 60 squats	Day 4 Rest Day	Day 5 12 push-ups 12 dips 30 bicep curls 25 sec. air punches 30 crunches 12 knee tucks 12 leg raises 20 sec. plank 70 squats
Day 6 15 push-ups 20 dips 40 bicep curls 30 sec. air punches 30 crunches 15 knee tucks 15 leg raises 25 sec. plank 75 squats	Day 7 18 push-ups 25 dips 40 bicep curls 35 sec. air punches 40 crunches 20 knee tucks 20 leg raises 30 sec. plank 80 squats	Day 8 Rest Day	Day 9 20 push-ups 30 dips 55 bicep curls 40 sec. air punches 45 sit-ups 30 knee tucks 30 leg raises 35 sec. plank 100 squats	Day 10 22 push-ups 35 dips 60 bicep curls 45 sec. air punches 50 sit-ups 50 knee tucks 30 leg raises 38 sec. plank 105 squats
Day 11  25 push-ups 40 dips 65 bicep curls 50 sec. air punches 55 sit-ups 65 knee tucks 35 leg raises 42 sec. plank 110 squats	Day 12 Rest Day	Day 13 28 push-ups 50 dips 75 bicep curls 1 min. air punches 60 sit-ups 75 knee tucks 40 leg raises 50 sec. plank 130 squats	Day 14 29 push-ups 55 dips 80 bicep curls 65 sec. air punches 65 sit-ups 85 knee tucks 42 leg raises 55 sec. plank 135 squats	Day 15 30 push-ups 60 dips 85 bicep curls 70 sec. air punches 70 sit-ups 90 knee tucks 42 leg raises 60 sec. plank 140 squats
Day 16 Rest Day	Day 17 35 push-ups 65 dips 90 bicep curls 75 sec. air punches 75 sit-ups 100 knee tucks 45 leg raises 65 sec. plank 150 squats	Day 18 36 push-ups 70 dips 100 bicep curls 80 sec. air punches 80 sit-ups 110 knee tucks 48 leg raises 70 sec. plank 155 squats	Day 19 38 push-ups 75 dips 105 bicep curls 85 sec. air punches 85 sit-ups 120 knee tucks 50 leg raises 75 sec. plank 160 squats	Day 20 Rest Day
Day 21  40 push-ups 80 dips 110 bicep curls 90 sec. air punches 90 sit-ups 130 knee tucks 52 leg raises 80 sec. plank 180 squats	Day 22  42 push-ups 85 dips 115 bicep curls 95 sec. air punches 85 sit-ups 140 knee tucks 55 leg raises 85 sec. plank 185 squats	Day 23 44 push-ups 90 dips 120 bicep curls 100 sec. air punches 100 sit-ups 150 knee tucks 58 leg raises 90 sec. plank 190 squats	Day 24 Rest Day	Day 25 45 push-ups 95 dips 125 bicep curls 105 sec. air punches 105 sit-ups 160 knee tucks 60 leg raises 95 sec. plank 220 squats
Day 26 46 push-ups 100 dips 130 bicep curls 110 sec. air punches 110 sit-ups 170 knee tucks 60 leg raises 100 sec. plank 225 squats	Day 27 47 push-ups 105 dips 135 bicep curls 115 sec. air punches 115 sit-ups 180 knee tucks 62 leg raises 110 sec. plank 230 squats	Day 28 Rest Day	Day 29 48 push-ups 110 dips 140 bicep curls 2 min. air punches 120 sit-ups 190 knee tucks 62 leg raises 115 sec. plank 240 squats	Day 30 50 push-ups 120 dips 150 bicep curls 150 sec. air punches 125 sit-ups 200 knee tucks 65 leg raises 120 sec. plank 250 squats

Source: Unknown

3 Ways How To Lose Weight Fast Without Exercise

Do You Want Know How To Lose Weight Fast Without Exercise?

Are you tired of switching from one diet to another just to know which one works best for you? Are you tired of spending lots of cash for a subscription to diet plans, juicing formulas or gym memberships but still don’t see much difference on the weighing scale?

We’re not saying that these diets don’t work. They do, but only for a certain period of time. All that you’re losing is water weight and muscle mass which will make you dehydrated and feel weak.

Juicing also works to lose weight but can you keep up with a liquid diet for a long time? I guess not, and it won’t be good for your health either. Eating right is the key in order to lose weight fast and the major factor that affects your weight is your blood sugar level. You must keep your blood sugar level stabilized. When your blood sugar level is too high, your body will start breaking down fat and not burn them. That’s the time when you start craving for sweet foods.

Exercise is also a great way to lose weight and build muscle and strength. But in this article I want to focus on how to lose weight fast without exercise. Keep in mind these nutritional tips to lose weight in a healthier way without dieting or exercising.

Related: 7 Unique Tips To Lose Weight Fast

Here Are 3 Tips On How To Lose Weight Fast Without Exercise or Dieting

Tip#1 – Maintain your meal intervals

It is a fact that breakfast is the most important meal of the day. It is linked to many health benefits including weight control. It gives you improved performance and energy to start your day. Always remember that within the first hour of waking up, you must be able to consume your breakfast.

Next, you should continue eating every 3-4 hours. You must eat frequently to keep your blood sugar stabilized. What you want to be doing is to eat small portions but frequently and that’s about 5-6 meals a day.

Also, your last meal of the day must be consumed an hour before sleeping and you should not eat many carbohydrates because it takes a lot of time to digest. Your body should be starting to rest by this time so eating too many carbs for dinner will not do you any good.

Keep in mind that when you feel very hungry at meal time, it means that you didn’t take enough food from your previous meal. You must always feel just right to eat after every 3-4 hours. If you’re not hungry after 4 hours, eat half portion of the meal for that time. The important thing is you have to eat in order to stabilize your blood sugar level.

Related: One Simple Way to "Hack" Your Fat Away

Tip#2 – Have nutritionally balanced meals

In every meal, you must be consuming a certain amount of protein, carbohydrates, and fat. Some protein rich foods are lean meat, fish, tofu, and eggs. You can get carbohydrates not only from rice and pasta but also from vegetables.

There are a lot of diets out there that tells you to cut out carbohydrates, but that is not healthy at all. It is true that when you increase your carbohydrates, your body will be storing fat and you will have reduced energy. But, the same thing happens when your carbohydrates are decreased. It will also make you store the fat and not burn them. So remember, your meals should always be nutritionally balanced.

The ideal ratio for your meal is 10-35% protein, 45-65% carbohydrates, and 20-35% fat. By balancing out your nutrient ratio, your body gets all the essential nutrients it needs to maximize fat burning.

Tip#3 – Count those calories

What are calories in the first place? A calorie is a unit of energy. For example, if a food contains 80 calories, it’s a way of describing the amount of energy you’ll get after consuming that food. You need calories for energy but if you get too much of it and not use this energy, it may lead to weight gain.

Too much calorie consumed per meal increases fat storage and makes you lose appetite for the next meal. But too little calorie will cause your blood sugar level to drop. You will then start craving for sweet foods. You’ll be grabbing that milk chocolate bar on the grocery counter without even thinking.

So to help you lose weight fast, make sure that you are getting just enough calories. The average amount of calories to lose weight for women is 1200 calories and for men, 1500 calories per day. This, of course, varies depending on how physically active you are. This calorie consumption must be increased if you exercise regularly but if you just stay in the office and not move that much at all, then you should follow the suggested amount of calorie per meal.

These are the three nutritional tips on how to lose weight fast without exercise that you should always practice. Remember, don’t let your body go hungry and neither should you over indulge. Follow these steps and not only will you be able to lose weight but it could also help you maintain your figure for the rest of your life.

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5-Step 5-Minute Exercises To Lose Weight Fast

Do You Want To Learn Exercises To Lose Weight Fast That Will Not Take Much Time?

Maybe you have always wanted to exercise but with your busy schedule, it’s just hard to make time for it. We all know that exercising should be done regularly, but you just can’t afford to lose 30 minutes of your day just to go to the gym or jog in the park. but you should know that exercising doesn’t have to take long periods of time. Five minutes of high-intensity workout is enough to pump up your circulation and start to burn some calories.

This workout is designed to help you achieve a functional and balanced total body strength with no need for any gym equipment. You can start doing this in the comfort of your own home in the morning when you wake up for a good morning energy boost.

These exercises to lose weight fast that’s very convenient. Chose one of the 2 interval patterns here and complete the following exercises in order.

Both of them burn calories and build muscle, but the different work-to-rest ratios generate a slightly different metabolic response. Also, alternating between them can help speed up results. If you have more time, do the circuit 3-5 times for a longer sweat session.

30 to 30: You must complete as many reps as you can in 30 secs. then rest for 30 secs. before moving on to the next exercise. Rest 60 secs. at the end if you are doing more than one round.

50 to 10: You must complete as many reps as you can in 50 secs. then rest for 30 secs. before moving on to the next exercise. Rest 10 seconds at the end if you are doing more than one round.

Related: 23-Second "Exercise" Flattens Your Belly FAST

Here Are The 5-Step Exercises To Lose Weight Fast 

Step#1 – Marching Glute Bridge

Starting position: Lie face up with your knees bent on the floor. Raise your hips so your body will be forming a straight line from your shoulders to knees.

1. Next, lift your right knee toward your chest
2. Hold for 2 seconds; lower and repeat with your left leg. That’s one rep.

Step#2 – Inverted Shoulder Press

Starting position: place both your hands on the floor outside your shoulders and then raise your hips so that your torso is nearly perpendicular to the floor.

1. From this position, bend your elbows to lower your body until your head almost touches the floor
2. Pause for a second, and then push back to start. That’s one rep.

Tip: place your feet on a step or bench to increase the challenge.

Step#3 – Alternating Switch Lunge

Starting position: step your right leg forward and bend both knees to lower into a lunge.

1. Next, press your right heel to return to standing but don’t let your foot touch the floor and then immediately, you must step your right foot back and lower into lunge and land on your left foot
2. And then, do the same steps with your left foot. That’s one rep.

Tip: if you would like to make it easier by placing your foot on the floor every time you pass the standing position.

Step #4 – Skater Hops

Starting position: – stand on your left foot with your left knee slightly off the floor

1. Then, jump to the right and land on your right foot and then bringing your left foot slightly off the floor.
2. Jump to the left and continue alternating. That’s one rep

Step#5 – Rotating T Extension

Starting position: push-up position

1. Keeping your arms straight, shift your weight onto your left arm and rotate your torso to the right then raise your arm toward the ceiling so that your body forms a letter T
2. Hold for 3 seconds, then return to start and then repeat this on the other side. That’s one rep.

Tip: make it harder by adding a push-up every time you move from side to side.

Don’t assume that 5 minutes isn’t long enough to actually help drive results. Whether you are short on time or motivation or you’re tired, or can’t go to the gym, this routine will keep you on track to lose weight fast. It is five exercises, five minutes, but that doesn’t mean it’s a piece of cake. Just as with your regular runs on a treadmill, you’re going to have to push hard.

Watch this video instruction here:

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Source: Excerpted from Shape-Up Shortcuts by Jen Ator, CSCS, and the editors of Women’s Health Magazine (Jan – Feb 2014 edition)

7 Healthy Choices of Food to Gain Weight

To Gain Healthy Weight, You Need To Eat Healthy Food To Gain Weight

Trying to gain weight? Don’t gobble down double cheeseburgers and family-sized pizza. Instead, stuff your meals with healthy food to gain weight the right way.

If your doctor advises you to eat more food to gain weight, you are one of the few “lucky ones”. Your friends might slightly envy you, because while most of them are skipping dessert to maintain their sizes; you, on the other hand, can’t make up your mind between blueberry cheesecake and tiramisu—so you might just have a slice of both.

But have you ever met someone so skinny you’d never thought they had high cholesterol, hypertension or diabetes? Like you, they were once the “lucky ones”, too—only not so lucky now.

Trying to gain weight is indeed a far easier task than losing it; but if you’re not careful, unhealthy food choices can permanently ruin your health. Yes you are lucky because you can eat anything you want without having to switch sizes; but this also means that sugar and cholesterol could be piling up in your bloodstream without your body giving a fair warning.

So instead of grabbing unlimited soda, chips, burger and pizza—choose from our list of food to gain weight the healthy way. These foods provide the calories you need to gain weight without putting your health on the line.

Underweight? Choose From This List Of Nutritious, Calorie-Dense Food To Gain Weight.

#1. Avocado

One cup of diced avocadoes contains 240 calories and about 18 grams of unsaturated fat (code for “healthy fat”). Aside from calories, it also contains generous amounts of fiber, folate, vitamins E and K, B-vitamins and vitamin C. Mash them with eggs to make a breakfast spread, dice and spice them up for guacamole or blend it with milk and honey for a milkshake—this fruit is also very versatile, you won’t run out of preparation ideas for it!

#2. Tropical fruits

When it comes to adding on weight, avocadoes aren’t your only fruits of choice. Tropical fruits such as banana, mango, papaya and pineapple are also rich in natural fruit sugar, which make them a great dessert choice for people trying to gain weight. Peel and slice them for dessert or blend them with ice and milk for a refreshing fruit smoothie.

#3. Nuts

Instead of munching on chips or candies, nuts should be your number one choice of snack. Tree nuts such as almonds, pecans, walnut, cashew and pistachio are generally high in protein, healthy fat and fiber. Set aside half a cup of oil-roasted mixed nuts on your desk everyday for a nutritious, 400-calorie substitute for empty calories.

#4. Whole Fat Milk

When trying to gain weight, there’s no harm in swapping your regular low-fat or skimmed milk with its richer, creamier version. Whole fat milk contains about 150 calories per cup; and is packed with more fat-soluble vitamins such as vitamins A, D and E. Enjoy it with your breakfast cereal or as a shake with any of the fruits mentioned above.

#5. Potatoes

As you try to increase your weight, you should also pack on natural, healthy carbohydrate foods—such as potatoes. One medium-sized potato contains about 160 calories. Best eaten unpeeled to retain more fiber, potassium and iron—this root crop should be a dinner staple for those who are trying to gain weight. Slice them into wedges and bake with some olive oil, parmesan cheese and paprika for a great dinner side dish or afternoon snack.

#6. Whole Wheat Bread

One slice of whole wheat bread contains about 70 calories. Whole wheat bread will also give you the benefit of better digestion since each slice contains about 2 grams of dietary fiber. Use 2-3 slices for your breakfast or lunch sandwiches for sustained energy throughout the day.

#7. Natural Peanut Butter

One tablespoon of peanut butter contains about 95 calories. Best toasted with a slice of whole wheat bread, peanut butter is also a great choice since it is rich in protein and fat. Go for the all-natural varieties that contain less additives and more real peanut in it. With natural peanut butter, you can get the full benefits of protein, iron, vitamin B6 and magnesium.

With all these healthy and delicious choices of food to gain weight, putting on more weight should now be more enjoyable and guilt-free for you.

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7 Unique Tips On Losing Weight Fast That You Should Try

Losing Weight Fast With A Little Bit Of Creativity

Every time you search for weight loss tips, you are always faced with suggestions about change of diet and lifestyle. You need to eat healthier. You need to exercise. And you have tried many times but many times failed as well.

At a point in trying to adopt a new diet and lifestyle, you always fall back to what you were used to eating and doing. One reason of this is that the change might be too drastic for you. You need a gradual manageable change.

What you actually need is a process that is slow but sure. Below are effortless and small changes in your everyday life that will eventually take you to your ultimate goal of a sexier version of you.

Your might want to read: How to lose weight without exercise

Here Are A Few Effective Tips On Losing Weight Fast That You Can Follow:

#1. Flossing or brushing teeth

Have you ever wanted to eat something sweet after eating something salty? Or want something sour after eating something bitter?

The tastes of food runs like a roller coaster inside your mouth and you cannot stop eating one flavor after another. You can skip the dessert after a scrumptious meal by flossing, gargling mouthwash or brushing teeth after eating. This way, the flavor disappears as well as the cravings. You can outsmart your own tastebuds.

Related: The Fastest Way To Lose Weight In 3 Weeks

#2. Drinking lots of water

Most people eat not until they get the right amount of food their bodies need but until their stomachs bloat. In order to feel full easily, drink water prior meals or drink in between. You will just easily excrete out the fullness of your belly after a few minutes without actually threatening yourself of gaining weight.

Make sure however that the liquids you are taking do not contain high cholesterol or fat such as beer and other alcohol, fruit shakes or chocolate drinks that are high in sugar, sodas, juices, and the like. Be cautious about the liquids that you take. Do not be fooled by the thought that just because they are liquid, they cannot make you fat.

#3. Document

Take pictures of your progress. Document the changes that your body undergoes as you take on a new healthy diet or as you do exercise routines. These photos will set as motivation to work harder to achieve your goals.

Also, at times when you feel a little bit lazy or unmotivated to go on, the photos of you that look best would remind you that you can actually do it. It would be very nice to see how you looked from the beginning, middle, and end as well.

#4. Wear fitting clothes

You may enjoy wearing loose shirts because they make you feel smaller or that it doesn’t emphasize the layers of fat around your waist. Try doing the opposite. By donning the right fit of clothes, you would be kept aware of your true size and shape and you would want to work harder so the clothes would look better on you.

#5. Use small plates

Big plates can stack more food while small plates obviously can carry only a little amount. Many people don’t stop eating until they consume all the contents in their plates.

By having a smaller one, you would eat your meals in a more moderate pace, you would get fuller at the right time, plus you do not overeat.

#6. Keep your goal visible – role model bodies

What body type is your goal? How do you want to look? Keep yourself reminded about the future self you want to be. Hang photos of models on your walls or make it as wallpapers on your gadgets. That way, you will constantly be motivated on achieving such amazing goals you set for yourself.

#7. Say it out loud

Making a public commitment on your goals can be very helpful. By telling a friend, your family, partner, and any other person in your life that you are going to be healthier, slimmer, or that you will lose weight, then most likely you will be pressured in keeping your word. Your goal becomes a public oath that you have to prove to everyone.

I hope you enjoy these tips to losing weight fast. What other tips do you have? Feel free to share it 🙂

 

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