10 Min Workout For Busy People

Are you looking for a 10 min workout to fit in to your lunch hour or break of your busy day? Although ideally it is recommended that we should exercise for at least 20 minutes, three times a week, but sometimes our schedule is just too packed and we don’t have time for the gym. If 10 minutes is all you have, then a 10 min workout will be better than no workout at all. In fact, if you use the time well, you are on your way to get a lean body and your body can get a lot out of this brief but intense workout. Do not skip warming up and cooling down as you risk injury if you forgo this step. You can start with a few stretches and walking in place, leading into jogging in place for the first minute or so of your workout.
10 min workout - stretching
Then you can either simply run for the rest of your 10 min workout
10 min workout - run
Or follow a series of exercises of your choice from the following options:
* Jumping Jack : Stand with your back straight and feet together, then bend at the knees. Jump up, spreading arms and legs at the same time. Feet come apart to a little more than hip width, arms come up to beside ears. Clap hands above head, then jump back to a standing position with feet together and arms down by your sides. Repeat.
* Any plyometric exercise : Plyometric movements or plyos are intensive exercises that use fast movements to develop muscle power. These exercises are used by athletes to improve their performance. Examples include hurdle jumps or press-ups with a hand clap in between.
* Jump rope : Vary between turning the rope slowly so that you get a little extra jump for balance between jumps of the rope, and turning it faster so that the rope is coming under your feet every time.
* Jumping up onto a step : Jumping with both feet together is harder than staggering them. Be sure that your step is stable and that you land cleanly, or you risk knee and ankle injuries.
* Squat hops : Lower down into a squat position and then jump forward with both feet, keeping them apart a little wider than hip width. Do 5 hops before standing up, turning and hopping back the other way.
Of course, if you are at the gym you could also use machines. For a cardio 10 min workout you can run on the treadmill, use a stationary bicycle or a rowing machine.
If you want a 10 min workout for strength training, it is better to concentrate on one set of muscles for the entire time. This will give you a chance to work each major area on different days and have them recover and build between the sessions. Choose between back, shoulders, abs, biceps, triceps and leg strength for your 10 min workout.
Or you could try Tony Horton’s Workout for the Busiest People Fitness DVD Program : read about it here : http://totalfitnessdvd.org/10-minute-trainer
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by Linda on April 11, 2012  •  Permalink
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Get Six Pack Abs

There are only two basic steps to get six pack abs: lose your body fat or belly fat and build your abdominal muscle. It does sound simple but to get a lean body with great abs there takes time, dedication and perseverance.

 

Lose Your Body Fat

As mentioned above, the first step to get six pack abs is to lose your body fat. Even if you have the best abdominal muscle workout, your six pack abs will not show if it is covered by a layer of fat. Calculate your body fat percentage. While a normal healthy body fat percentage is around the range of 15% for men and 23% for women, in order to get six pack abs, you would need to drop your body fat percentage from the normal healthy range to the lean athletic range which is less than 10% for men and less than 15% for women. It is much lesser than that to achieve the “ripped” look that bodybuilders display during competitions.

You should include aerobic exercises like running, walking, biking, swimming, working out on the treadmills or elliptical machines into your workout to burn your body fat.

Eat smaller meal portions. If you eat less calories that what your body requires for your daily tasks, you will lose weight. Cut down your fat intake, choose leaner meat portions, cut down on refined grains, eat more fruits and vegetables and do not forget to drink more water to replace your fluids.

 

Build Your Muscle

The second step to get six pack abs is to build your muscle. Weight training will help build lean muscle and lean muscle will increase your metabolism and helps to burn more calories as well.

There are many weight training exercises that target the abs: reverse crunch, bent-elbow plank, bicycle crunches, sit-ups and leg lifts. Exercises should be performed 2 to 3 times weekly and executed until the point of momentary muscular failure for each set of about 15 to 20 repetitions. Perform each exercise slowly with good form and work to complete 2 to 3 sets of each exercise.

Ensure you exercise your back muscles as well to have a good posture and warm up and do stretching before and after your weight training and workout.

Once you’ve got a toned six pack abs, try the shrink wrap effect to bring out the ripped abs. 

 

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by Linda on February 1, 2012  •  Permalink
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Ten Easy Ways To Lose Weight Fast

 

With the holiday season coming soon, here are ten easy ways to lose weight fast and get a lean body that you can be proud of. It is easy to say goodbye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruits.

 There will be no need to make sacrifices! Just follow these simple guidelines to lose your 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

 1. Keep a journal of everything that you eat and drink. Just write down what you had and the approximate quantity. Jotting down what you eat will make you more aware of what you are eating to help you to plan healthy meals and snacks.

 2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread and potatoes, half the usual amount of mayonnaise or sauce on your salad and half the oil in the frying pan every time.

 3. Include protein with lower fat source at most meals: chicken, fish, beans, cottage cheese or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

 4. Select milk products with reduced fat content. If you are currently drinking whole milk, reduce to 2% or 1% fat. Choose cheese and yogurt with lower fat content too and when you buy yogurt, also check that it does not contain sugar.

 5. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda – the sweet taste only encourages you to crave sugar. You should try hot water with a slice of lemon, it is very refreshing in the morning.

 6. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

 7. Eat slowly. The body is slow to register when you are full and it is easy to overeat  if you eat too fast.

 8. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.

 9. Plan your meals and snacks ahead of time. Plan your shopping too – make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

 10. And lastly, do not eat in front of the TV! Whether it is your meals or snacks, ensure that the TV is switched off when you eat. Studies have proven that we tend to eat larger portions in front of the TV, probably because we are much less aware of what we are eating.

 Stick to these ten easy ways to lose weight fast and you see the results in time for the holidays.

 And if you are serious about losing weight fast to get a lean body and would like to include a good workout into your program, check out Visual Impact Muscle Building or Visual Impact For Women by Rusty Moore.

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by Linda on November 24, 2011  •  Permalink
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Cardio vs Strength Training

Most people tend to think that the treadmill or track is the best solution to losing weight, and you would often see people coming into the gym and going to the treadmill every time, yet they may look exactly the same. There is a difference between cardiovascular exercise for weight loss and strength training for weight loss. So how would you rate Cardio vs Strength Training for weight loss? You should be including both cardio and strength training into your routine.  While strength training can be intimidating to those unfamiliar, without it you are limiting your weight loss potential. Weight training is easily the fastest metabolism booster to get your body burning more calories for up to 72 hours after each workout.

Hopefully you realise the importance of including strength training into your program. This type of workout is effective as we are actually breaking down muscle tissue to rebuild it stronger which increases our metabolism as our bodies need for extra calories during the recovery period increases dramatically. Since your body is in a muscle repairing phase known as metabolic, it also means you are in a fat metabolizing phase.  It is therefore recommended to carry out strength training workouts at least 2 to 3 times a week to improve overall strength, function and burn more calories.

If you have never done strength training before, here is a simple guide to get you started. First, start by dedicating 3 days a week to strength training. To keep it simple : Monday, Wednesday and Friday. On these days you will do a full body strength training workout using primarily compound movements.  A compound movement is a multi-joint movement that recruits more muscle tissue than a traditional isolation exercise. Do a little research of your 4 or 5 compound exercises you could do and perform them properly or check out The Visual Impact Muscle Building for Men or Visual Impact for Women which is a comprehensive guide to get a lean body.

As for cardiovascular training, it is important not only for weight loss but for your heart and circulatory system as well. For optimal results it is recommended to partake in cardiovascular exercise about 3 times a week for 20 to 40 minutes a day at a comfortable pace. However, the higher the intensity, you would get better and faster results.

Cardio vs Strength Training;  it is advisable to include both cardio and strength training into your workout for a lean body look.

More info can be found here :

Visual Impact Muscle Building for Men

Visual Impact For Women

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by Linda on November 9, 2011  •  Permalink
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Green Tea For Weight Loss

As people look for more organic methods, many are using green tea for weight loss. Originally a Chinese beverage, it has gained popularity in the western world over the last decade, coinciding with the growing interest in Asian cuisine. Green tea has always been regarded as a healthy addition to anyone’s diet. So how can you use green tea for weight loss?
Green tea has many healthful attributes. The main one that you may be aware of is that it is a rich source of antioxidants called polyphenols. Antioxidants are needed by the body to help destroy toxins and other built up chemicals and this could affect your weight in a minor way as having less toxins in the body will allow your metabolism to increase. This is important to weight loss, as this is the rate at which your body burns fat. The higher metabolism you have the faster you will lose weight.

Green Tea For Weight Loss – A Great Appetite Suppressor

Like many beverages, green tea is a great appetite suppressor. Drinking it in between meals, rather than snacking, can keep hunger pangs at bay for much longer. This shows that drinking green tea for weight loss can help you get a lean body.
If you drink green tea for weight loss, after a meal full of sugar and carbs, it can prevent your body’s secretion of insulin which is vitally important for those drinking green tea for weight loss, as insulin is the hormone that stores fat. Thus, drinking green tea after your meals will prevent insulin secretion and help prevent storage of fat in your body. As well as drinking green tea for weight loss, there are many other health benefits from increased intake of this super herb.
In the West we always look to the Far East for ways to improve our lifestyle and have healthier bodies. Green tea is a powerful tool in preventing diseases such as cancer. The polyphenols found in green tea weaken cancerous or other unwanted cells. They in turn strengthen your normal, healthy cells, which makes your body tougher and better at fighting off diseases.
A drawback to green tea is that in order to really see and feel the benefit, you need to at least drink 6-8 cups a day. If you love green tea, then that won’t be a problem. If however you are less of a fan, you may want to consider a supplement. A tablespoon of green tea a day is the equivalent to 8 cups of the drink.
That aside, the best thing about drinking green tea for weight loss, is that it is 100% natural. There are no chemicals or additives. This means that there are absolutely no side effects to drinking green tea daily for the rest of your life.
It should be noted that no one method will produce optimum weight loss results. Green tea is just one way. You should always analyse your diet and make changes where necessary. Make sure that you are eating plenty of fruit and vegetables, preferably raw.
While maintaining a consistent exercise routine that works for you, drinking green tea for weight loss will be mentally healthful as well as helping you to get a lean body.

 Click here for more info on Tava Tea for Weight Loss

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by Linda on September 16, 2011  •  Permalink
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Yoga For Weight Loss

In order to get a lean body, the right exercise is essential.  While not as energetic as some methods, there are many people using yoga for weight loss.  How can yoga help with weight loss and get a lean body that is both sexy and healthy?

Yoga originates from Indian Hindu culture and is an ancient form of physical exercises.  The movements are considered to have an impact on mental as well physical health. It was introduced to Western world in the 1890′s.  Since then, many have used yoga for weight loss and control routines.

Its popularity continues to grow, with many celebrities using Yoga including Lady Gaga, Madonna, Jennifer Aniston and Michelle Williams.  Williams has since cited yoga as contributing to her dealing with the death of her partner, Heath Ledger.  It helped her get a lean body so much that she co-founded the Yoga for Single Moms Project.

It is important to stress that Yoga is not a get a lean body quick scheme.  It requires lots of determination and focus.   Patience is also essential, as the postures may not come easy to you.  Most yoga teachers will simplify the movements, allowing you to slowly build up to the fuller moves.

The reason Yoga is such a powerful aid to weight loss, is that it combines calming breathing techniques with long, stretching postures and positions.  These postures are either performed in standing, lying or kneeling positions.

There are various styles of yoga which differs in how the poses are done and the focus area. The different styles include

Ashtanga – a fast-paced series of sequential poses, moving from one posture to another in a continual flow and synchronized with breathing. This style is practised by Madonna to stay fit and get a lean body.

Bikram – a hot yoga workout which is practiced in a sauna like hot and steamy environment designed to sweat out the toxins and cleanse the body from the inside. Lady Gaga practices Bikram yoga to stay in shape.

Hatha – a more popular and commonly practiced yoga style which balances the body and mind, helping to tone your body and making it more flexible while relaxing your mind. Jennifer Aniston practices hatha yoga.

 

 

 

 

 

 

There are many more styles, but you could try the Bikram or Ashtanga yoga for weight loss, which combines standard poses and breathing with more aerobic moves, thus providing a sweatier, fat burning routine. 

Power yoga, a variant of Ashtanga yoga, and popular among the modern generation, is a more energetic and lively routine.  You will need to be more flexible and fitter to engage in power yoga as the poses are more difficult.

While the stretching in yoga is good for weight loss as it strengthens muscles and toning, and the breathing helps release toxins from the body, it will not shed pounds as quickly as say, using a treadmill or doing two hours a week of aerobics.  It is a long-haul plan.

Stronger muscles will enable you to do more physically.  So in an in direct way yoga for weight loss is great in that respect.  You could incorporate exercises with a greater fat burning capacity, such as swimming and running to help you get a lean body.

If you are overweight, you have to consider why.  Eating habits will always be the biggest factor involved in weight loss, that’s why most diets are ineffective.  Diets are short-minded.  You have to change your outlook and lifestyle, in order to get a lean body.  Yoga offers a psychological workout as well as a physical one, which may be of help to you.

If you are highly stressed this will affect how much you eat and how much weight you put on.  Yoga is more about spiritual and mental wellness.  People feel better in themselves and about themselves while practising yoga.  As it not only helps them get a lean body, it also improves their ability to deal with what life throws in their direction.

Yoga should not be considered a weight loss wonder.  It has definite benefits to losing weight in that your motivation to do so will be increased.  So, both directly and indirectly, yoga for weight loss will help you get a lean body. 

 

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by Linda on September 11, 2011  •  Permalink
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Lose Weight By Running

Having thoughts to lose weight by running? Doubt no more. Running is an effective way to burn calories. Since running is our natural human movement, there is no need for instructions on how to run or skills to master, making running one of the best ways to burn off calories, lose weight, get in shape and improve your health. It can be done anywhere either outdoors or on a treadmill indoors and can be done anytime. The only investment you would need is a good pair of Running Shoes.
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Tom Cruise and his wife Katie Holmes keeping fit by running.

As a general guide, running burns about 100 calories per mile (about 1.6 kilometres). And you will burn more calories as the pace of your running increases. A longer distance, an uphill run or with incline on your treadmill also burns more calories and your body continues to burn calories as you recover after a run.

If you are a beginner and looking to lose weight by running, as with all fitness programs, get your medical practitioner’s clearance before starting.

Get a good pair of running shoes for your comfort and prevention of injury.

Warm up before you run, you could walk or jog for 5 to 10 minutes to increase your heart beat rate and body temperature, then do some stretching exercises to reduce muscle stiffness.

Start slow especially if you do not have the stamina or fitness to run for long periods. Try walking for three minutes and running for one minute at a comfortable pace, repeating the sequence a few cycles for about a week. Then as your stamina increases, gradually reduce the walking time and increase the running time, repeating the cycle. Aim to run for 30 minutes and if you work it out three times a week, you will find that your stamina and fitness continues to improve. You can then increase your running time and distance as your fitness increases.

As a beginner, ensure your breathing isn’t heavy and that you are able to talk while running. If you find that you are out of breath, slow down. Find a challenging but comfortable running pace.

Cool down after a run by walking or jogging for 5 to 10 minutes to bring down your heart beat rate and body temperature followed by some static stretching exercises to relax your muscles.

In order to lose weight by running, remember that your diet also plays an important role, as you have to eat less calories than what you burn. Click here for some Diet Tips To Get  A Lean Body.

Remember to stay hydrated too. It is fine to drink plain water if you are running for an hour or less but advisable to also replenish lost electrolytes with sport drinks for longer runs.

Don’t forget to enjoy your runs especially if you run outdoors. Enjoy the sights and sounds surrounding you, it is a great way to relief stress.  When you run, your body also releases endorphins, which has a role in the wellness feeling, which is also known as runner’s high, which is the feeling of being “high” (full of energy and wellness) after exercise.

It is great feeling once you accomplish your goal. You might even decide to participate in your neighbourhood run or marathon. Nothing is impossible if you have the determination.

So go for it; lose weight by running and get a new you.

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by Linda on August 28, 2011  •  Permalink
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Weight Training For Women

 

If you are a woman and looking to build lean muscle, weight training is a necessity. Women used to shun weight training as it was a misconception that working out with weights will make women look muscular and bulky like the body builders. Unlike the men, women do not have sufficient male hormone testosterone which enhances muscle development, strength and endurance. Women also have the female hormone oestrogen which slows down the build-up of muscle mass.

Other than to build lean muscle, weight training for women also helps in weight loss as it increases your metabolic rate. Your basal metabolic rate, or BMR, is the amount of calories you burn at rest. Your BMR is determined by your weight, height, age and gender. Your BMR could increase by up to 15% by just doing regular weight or resistance training. So if you have a leaner body, you would burn more calories than if you had a less lean body.

Another advantage of weight training for women is that it increases bone density. As bone density declines with age, the risk of getting a fracture or osteoporosis increases. Adding weight training to your workout helps develop stronger bones and reduces this risk.

Sarcopenia is the degenerative loss of skeletal muscle mass and strength associated with aging. Sarcopenia generally starts to set in around age 45, when muscle mass begins to decline at a rate of about 1 percent per year with women at greater risk due to women having less muscle as compared to men in general. And as muscle mass begins to decline, so does muscle strength. Weight training helps to build lean muscle and reduces this risk as exercise even in the very old can increase strength and muscle function.

Weight training also strengthens the tendons, ligaments and connecting tissues, which functions to support our joints, reducing the risk of injury. However, ensure that you warm up and do some stretching exercises before you begin your weight training. If you are working with free weights, it is also advisable to learn the proper technique to prevent sprains, strains or other injuries.

To build lean muscle, the muscles need to work. Work out a program that would target all the muscle groups, shoulder, chest, arms, back, abdomen and legs. Choose a suitable weight which is heavy enough to achieve muscle fatigue (or muscle failure) which is when the muscles is unable to lift or move the weights to perform the repetitions. Perform three sets of 12 to 15 for each exercise. Try to work your muscle groups in pairs; like if you were to work out your abdominal, follow with some back extensions or follow bicep work with triceps exercises. Do stretching exercises after weight training to relax your muscles and help relieve soreness and stiffness.

If you have been inactive and would like to start on weight training, as with any exercise program, it is advisable to consult your medical practitioner, especially if you have a medical condition or are overweight. Take your time and as your body condition improves, move on to the more challenging workouts. You should start to see the results in a few weeks; a leaner, fitter, stronger, flexible and healthier you.

Image: photostock / FreeDigitalPhotos.net

 

If you would like to check out Flavia Del Monte’s Full-Body-Licious Workout System, click here

 

 

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by Linda on August 14, 2011  •  Permalink
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Fasting To Lose Weight

Fasting, which simply means to abstain from food or even drinking, has been practised since ancient times, mainly due to religious reasons. However, in modern times, fasting is no longer practised only for its spiritual benefits, but also for its health benefits. Some claim that it reduces the risk of heart diseases and diabetes while others fast to lose weight, detoxify the body or to generally feel better and healthier.

Fasting to lose weight is an effective method to lose weight. Intermittent fasting which is fasting for short periods of time or as defined by Wikipedia as a pattern of eating that alternates between periods of fasting and non-fasting, is another way to control our calorie intake. The science behind intermittent fasting or fasting to lose weight is that our body burns the food that we eat for fuel, and when the fuel from food is used up, the body burns fat, with the optimum period of fat burning occurring between the fasting period of 18 and 24 hours. An 18 hour fast could start at 6 in the evening and end at 12 noon the next day.

Some other benefits of fasting to lose weight:

  • Saving the money that you would have spent on food if you were not fasting
  • If you had indulged yourself in food at a buffet or reception, you could fast the next day to contra off the extra calories that you had added on
  • No special or rigid diet required, you may eat regular healthy food, and fast to reduce your calorie intake

However, fasting may not be the suitable for everyone. If you are pregnant, diabetic or have a medical condition, you should check with your healthcare provider before starting and it is also advisable to have close medical supervision during your fast.

So if you would like to try fasting to lose weight:

  • fast for 18 to 24 hours at a time, once or twice a week
  • don’t forget to drink water to stay hydrated when fasting
  • continue with your exercise during your fast, however, take it easy and do not exert yourself
  • eat healthy, nutritious food when not fasting

 It might take time for your body to get used to the routine of intermittent fasting, some may adapt easier to the new diet while others may need a little more time to get used to it. If you feel hungry while fasting, drink water, it will help to combat the hunger.

Done correctly, you will be pleased with the results of fasting to lose weight.

If you would like to discover more about intermittent fasting or fasting to lose weight, click on this link.

 

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by Linda on August 4, 2011  •  Permalink
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Diet Tips To Get A Lean Body

You are what you eat. A healthy diet coupled with a lifestyle which incorporates enough exercise and rest, will tone your body, burn more calories, and make you feel great about yourself. Eating the right foods gives your body the energy to handle all the demands made on it and boosts your immune system, even lowering the risk of you suffering from major ailments like heart disease, cancer or osteoporosis.

Yes, in order to get a lean body, you would need to start by getting in shape and losing the excess weight or body fat. Ever noticed that stars on the reality show “Survivor” eventually look leaner as they would have survived on little food?

Not that it is recommended to starve your way to lose weight but just to prove a point that eating less calories than is needed by your body will help you to lose weight. So here are some diet tips to get a lean body:

Eat Smaller Portions

If you find it difficult to cut your food intake drastically, do it gradually. Reduce your food portion by taking smaller cuts of lean meat and carbohydrate. It is also better to take smaller meals several times a day instead of three big meals as it would reduce the need to snack in between meals.

Eliminate Junk Food and Processed Food

Get rid of your old eating habits; if you enjoy snacking on junk or fast food or if you find that all that you have in your refrigerator are junk and processed food, it is time for change. Most junk and processed foods are high in fat, salt, sugar, food additives and preservatives. Substitute them with healthier natural food, lean cuts of chicken or meat, fish, vegetables, fruits, yoghurt, whole wheat bread. While you do not have to give up your habit of snacking, snack smart and do your body a favour; instead of fattening popcorn, munch on carrots or celery or high fibre and nutrient rich fruits like apples, bananas, citrus fruits and melons. Also, eating a low calorie, high fibre snack between meals will ensure that you do not overeat at mealtimes.

Eat Your Breakfast

I am sure that you have heard that breakfast is the most important meal of the day. So here is the next diet tip to get a lean body, “Eat Your Breakfast”. After a good night’s rest, our body would have been without food for about 8 to 10 hours, energy reserves are low, and your body needs to refuel for the day ahead.

Studies too show that skipping breakfast usually results in poor diet habits and obesity. A person who skips breakfast is also more likely to snack by mid-morning and may likely grab a snack high in calories. While grabbing a sausage or bagel in the morning is better than eating nothing, do watch what you eat or you may be piling on your calories. A diet friendly breakfast option is a high fibre meal with protein as this will keep you full until your next meal. Try cereal or toasted wholemeal bread with eggs. So start your day right by eating your breakfast, the most important meal of the day.

 

Here is a highly recommended workout routine.

If you are a man, click here for a review on Visual Impact Muscle Building or click here for the official Visual Impact Muscle Building Site.

Or if you are a woman, click here for a review on Visual Impact For Women or click here to visit the Official Visual Impact For Women Site.

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by Linda on July 30, 2011  •  Permalink
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