6 Simple Exercises You Can Do At Work
Jun19

6 Simple Exercises You Can Do At Work

If you’re lacking the time it takes to have a regular fitness regimen because of work, kids, or life in general then simple exercises you can do while at work could be just what you need. These 6 simple exercises and tips are fast and easy. You can still have a great work out without the need for a gym. 1. Sit on an Exercise Ball Instead of using a desk chair, sit on a large exercise ball. The balance required for sitting on the ball is a great core stabilizer. You’ll be toning and strengthening your ab muscles without even realizing you’re doing it. It takes very little to no concentration, which leaves you all the brain power you need for work. Just make sure the exercise ball is inflated enough. If it’s too flat, it could cause you to slouch, which would defeat the purpose. 2. Resistance Bands Resistance bands are great for toning your legs and arms. You can hook the bands to the legs of your desk or chair and do arm or leg reps while you’re sitting at your desk. If you are on the phone, switch hands as you do the reps. If you’re typing at your computer, work your legs with the bands. 3. Get Up and Walk During breaks, walk as much as possible around the office. If you have ankle weights, then strap those on while you’re walking for an added boost. If you usually sit at your desk for long periods, it’s recommended to do this every hour for 5 minutes each time. The more you sit, the less stress-busting and youth-prolonging endorphins your body will produce. 4. Take the Stairs Leave the elevator behind and take the stairs. Even if you’re on the 14th floor, walk up two or three flights and then catch the elevator the rest of the way. Doing just this one thing alone gets your heart pumping, and releases endorphins. It provides a great start to the day which keeps your body and brain energized longer. 5. Park Further Away You may not think that your parking spot has anything to do with your fitness level, but parking further away can give you a great mini-cardio session. Make sure to give yourself extra time so you aren’t late, and park in the furthest parking spot you can find. Strap on those ankle weights and either walk, run, or march up to the building. Don’t worry about looking silly. Think about the body you’ll gain and how good you will look and feel later. 6. Stretch Stretching is super important. Sitting at a desk for...

Read More
10 Foods That Help Burn Pounds Quickly
Dec02

10 Foods That Help Burn Pounds Quickly

Looking for ways to drop pounds quickly? The secret is eating fast foods, and not the type that we often buy at dollar-menu drive-throughs, but rather, safe foods that serve as high-quality fuel for our body’s metabolism process. When you eat such foods, you can rest assured that you will be able to burn excess calories…simply by relaxing and waiting for digestion to take place. Unlike diet programs that limit you to eating certain foods, these healthy foods will manage your hunger and also help you to drop weight. You can consume the various healthy foods at any meal time. You can also choose to have them whenever you want to ease your hunger. The various healthy foods work by burning higher quantities of calories than they give the body while staving off hunger longer. This is because the body needs to work in order to digest food, a process that requires energy. This leads to burning of the accumulated fats in the body tissues thereby helping to reduce weight. There is a catch: the benefits are temporary. The best way to boost your inactive metabolism once and for all is to build muscle. Once you start taking part in physical activities, the possibilities are limitless. So, be sure to eat these healthy foods and turn your body into a fat burning engine. Without further ado, here is a list of important healthy foods that will help you burn fat quickly: Citrus fruits Various fruits including oranges, lemons, limes, grapefruits, tomatoes and papaya provide the body with both vitamin C and fiber which have fat burning capacity. Vitamin C provides the body with the capacity to speed up the process of metabolism. It also stimulates the activity of the carnitine amino acid thereby helping to remove excessive amounts of fat from the body. Apples Apples have pectin and related antioxidants that limit the absorption of fat through digestive tract. In addition, apples stimulate the absorption of more water thereby helping in the removal of fat from the body. The presence of antioxidants in apples makes them appropriate for use by the people who desire reducing excessive amounts of tummy fat. Apples are a convenient snack but they are high in sugar so don’t eat too many on days when you don’t plan on exercising. Green vegetables Green vegetables such as cabbage, broccoli, beet root, and asparagus also provide the body with fiber and valuable proteins that help in making the body slim and toned. You can decide to consume any of these green leafy vegetables together with salad. And if you want you can still take them raw, you...

Read More
5 Simple Tips to Bulk Up Fast
Dec02

5 Simple Tips to Bulk Up Fast

Evolution dictates that men should be big. Bulking up is one of the most common goals for gym enthusiasts everywhere. But increasing one’s body muscle mass is easier said than done. It takes dedication and absolute tolerance to push your body to the very limit. The following tips are some of the most time-tested strategies that have been used for years before your time by most bodybuilders to gain muscle and to do so fast. First things first, you will either need to join a gym or own some weights. If at all possible, get a personal trainer to work with you. They work as excellent motivators and keep you on task. That being said, here’s what you do: 1. Compound exercises These are some of the most effectively efficient training regimes today. Compound exercises work more than just one muscle. The most effective compound exercises include squats, bench presses and deadlifts. Exercises such as deadlifts and squats help with your body’s growth hormone production. This ensures that your various muscle groups respond better to the training you administer. With this improved response, you can build muscle mass faster. Due to the fact that compound movement exercises work on various muscle groups at a time, it is imperative that you identify them so as to vary the exercises. It is unwise to include many compound exercises in your daily routines. Formulate a program that allows you to work different muscle groups on different days. This prevents injuries, muscle exhaustion and gives your body time to heal and recuperate. 2. Eat, eat, and eat some more If you are to grow any bigger, you need to do more than just go to the gym religiously. You need to eat and eat well. The key body building blocks which are proteins, fats and carbohydrates need to be taken in at a much higher rate than you would normally. The plan here is to create what is known as a ‘caloric surplus’. This happens when you take in more calories than you actually use up. This surplus goes into body muscle repair and increase. A healthy dose of proteins every three hours or so will help repair and create new muscle tissue. This is when the actual bulking up begins. 3. Concentrate on free weights A lot has been discussed about whether it’s better to use machines or free weights when trying to bulk up. The truth is, free weights are better because they make you use stabilizing muscles that would not be called into action when using machines. Using free weights such as dumbbells and barbells force upon you more muscle...

Read More
7 Low-Impact Exercise Essentials
Dec01

7 Low-Impact Exercise Essentials

If you’ve realized that you have weak knees, painful joints, or some other condition that makes a high-impact exercise difficult, you may have given up on fitness. But, low-impact workouts are readily available and are a great way to fit in a heart-pumping workout while also reducing the pain and risk of injury. For a great impact that’s easy on your body, try one of these exercises. 1. Rowing machine You can even get these at home. But this is a great cardio activity that’s available both on the water and in the gym. The rowing machine is an overall workout for your arms, legs, back, and core muscles. Many of the rowing machines in gyms have adjustable lengths and resistances so that you can get some variety in your workout. It’s hard to beat that combination! 2. Strength training The best way to get strength training into a good routine is to work with a trainer to get exercises that will work all major muscles in the group. However, if you’re just trying to incorporate some strength training exercises into your workout, you should try squats and lunges, or supermans. If you’re interested in a workout that really builds muscle and increases your metabolism, then a strength training element is almost essential to your workout routine. 3. Swimming Let’s face it. There’s a reason why all the older women take water aerobics classes. It’s because water sports are one of the least damaging to your joints, so if you have trouble with painful joints, swimming is your best option. You may want to join a class, but if not, just jump right in and start swimming laps.You’ll strengthen your body while also improving your lung function. 4. Yoga You may be surprised at how many health benefits that you can see from yoga. It’s a great workout routine that not only gives you a good workout, also improves your flexibility and can also help with other chronic aches and pains. So, if you’re not interested in enrolling in a yoga class, you may want to try to do this exercise at home with a video. You’ll get much of the same benefits and you may even feel a little more comfortable. 5. Elliptical Just because you have to give up running as a high-impact activity, that doesn’t mean that every machine at your gym is high-impact. You’ll be surprised to find out that the elliptical puts less impact on your legs and some machines also give you a good workout for your arms as well. Try one of the pre-made routines to add some spice and challenge to...

Read More
7 Post-Workout Meals You’re Missing
Dec01

7 Post-Workout Meals You’re Missing

It’s important to eat a replenishing meal 30 minutes after a workout. This helps to replenish the body’s energy stores as well as repair any muscle tissue. Both carbohydrates, protein, and electrolytes should be in this meal, but many people are missing out on their post-workout meals. Here are some of the top post-workout meals that we love and you will too! 1. Eggs and orange juice Eggs are one of the best protein sources out there today. Both the yolk and the white of an egg contain protein for a power-packed easy meal. Orange juice works to provide the carbohydrates and vitamins needed. For an early morning workout, take a boiled egg and a glass of OJ to the gym. This is an easy post-workout meal that’s great if you’re also on the go. 2. Bananas and Greek yogurt Bananas are the perfect post-workout food. They contain protein, fiber, carbohydrates, and potassium. Pair a fresh banana with a Greek yogurt or cottage cheese for a perfect match. This combination is also a good idea for an early morning workout, but you can have it at any time of day. 3. Tuna and whole wheat crackers One can of tuna provides a whopping 42 grams of protein with extremely few calories. It also provides essential vitamins that your body needs after a workout. Crackers are a good source of carbs, but look for the whole wheat or whole grain ones to get the most out of your post-workout meal. You can even buy these tuna meal packs already packaged or make your own easily. Avoid putting mayo in the tuna and instead add some lemon juice for taste. 4. Turkey wrap If you’re heading home and need a post-workout meal, you can probably find this option at one of the places along your ride home. A turkey wrap in a whole grain wrap topped with fresh vegetables is a great choice. You should skip the fat-laden condiments and instead choose hummus for your dressing. Turkey is a lean protein source and the vegetables in the wrap will give you a boost of nutrients. You may want to choose this if you have a lunch workout as it’s a good mid-day meal as well. 5. Salmon and sweet potato If you’re working out right before dinner, then you may want something a little more prepared. Protein-rich salmon is low in fat and also full of omega-3s which will help keep you satisfied after a workout. You can pair this meal with green beans to give yourself a good boost of vitamins as well as a baked sweet potato for slow-burning...

Read More
You Need A Healthy Weight Loss Meal Plan
Nov11

You Need A Healthy Weight Loss Meal Plan

What you eat and how much weight you lose are directly correlated. If you really want to figure out how to lose weight for good then you are going to want to devise a meal plan that has a high rate of success. You cannot hope to reach your weight loss goals without a weight loss meal plan that is designed around accommodating your current lifestyle. Depending on how much time you have to dedicate towards exercising and how much weight you want to lose will determine whether or not you actually have a chance at losing weight. Those that don’t have enough time to exercise need to create a strict weight loss plan. This plan should involve a very low amount of carbs and be rich in protein. Stock up on eggs, meats, and nuts to add to your diet. You are also going to want to eat healthy vegetables like broccoli. A typical diet for the day would consist of something such as eggs for breakfast, nuts to snack on before lunch, a salad with chicken for lunch, and fish with broccoli and other vegetables for dinner. You can look up other recipes to add to your meals as well. Try to stay away from bread or pasta because these carbs quickly convert to weight-gaining, unhealthy body fat if you don’t exercise. There are online tools to help you count calories while you plan your meals to make sure you don’t over-eat certain ingredients. You’d be surprised how fast calories add up with a tiny bit of mayonnaise or a soft drink. Someone with a more active lifestyle can add some fruit to their diet. Healthy carbohydrates can help a person function to maximum capacity during a workout. Most carbohydrates should be eliminated from meals after lunch, unless you workout during the evening. If you workout at night then have your last bit of carbs before your workout. You should workout before your last meal of the day. The last things you eat should should be vegetables and protein. This will help your body strengthen your muscles to burn more fat. This is the type of weight loss meal plan that is healthy for someone that exercises often. How much weight do you want to lose? If your goal is to lose more than a hundred pounds then you are going to want to follow a very strict diet plan. 90% of the time you should follow your diet, and 10% of the time you may slightly stray from your diet. Someone that wants to lose 10 pounds on the other hand can practice the 80 to...

Read More