Trying to Lose Weight? Six Important Pieces of Technology to Help You on Your Journey

 

Losing weight is an often overwhelming task—especially with how many workout programs we have at our fingertips today. However, taking advantage of technology to help you in your weight loss journey can keep you motivated and help truly get results. If you are trying to lose weight, here are five weight loss technologies that can help you along the way:

 

Fitbit

One of the most common fitness technology pieces to buy is a fitness band, such as a Fitbit. These fitness bands come in a variety of prices, sizes, and capabilities. Some have displays on them, some don’t. These fitness bands can do things such as track your steps, track how many calories you are burning, as well as track your sleep. They connect to your phone and computer wirelessly, and you can use tools within the app to keep track of your exercise and eating habits. Wearable fitness technology provides a reminder right on your hand—so you won’t be able to forget about working out or eating healthy.

 

Endomondo

If you’re not ready to dive right into purchasing a fitness band or they don’t work with your budget, the next option is to download a fitness app such as Endomondo. Endomondo uses GPS technology to track your exercise routine whether it be running, walking, biking, or climbing. It can then report back information such as a map of your route and how many calories you burned. You can also connect it to a fitness band for even more useful data. You can look at your history and get information such as lap time, mile time, and more.

 

Xmovo

They say that it is easier to stick to your fitness goals when you have a workout buddy. Xmovo provides you with a community-centered workout experience, using social TV that gives you access to workouts, and lets you track your progress. You can share your accomplishments with the Xmovo community, and even join different challenges depending on your workout preferences and goals. Best of all, Xmovo provides personally designed weekly workouts, so you can tailor your exercise routine to the types of fitness goals you are trying to achieve.

 

Fitbit Aria

Made by the same company that created the leading fitness band, Fitbit has created what they like to call the smart scale. The Aria is a scale that can show your weight just like any other scale. What makes it smart is it can track your BMI, lean mass, and body fat percentage as well. It connects to Wi-Fi so you can see your stats on your smartphone or computer and is compatible with your Fitbit tracker. You can also have multiple users.

 

Daily Burn

If you’re looking to try different workout ideas or routines, the Daily Burn app gives you daily video workouts to try so you don’t get tired of working out. There are 14 different workout programs to give you a wide range of options to choose from. This is a great option for those with a busy schedule who don’t always have time to make it to the gym.

 

Technology is everywhere around us, and using it in your weight loss journey can help you achieve your goals easier, and keep you motivated along the way.

 

Categories: exercise, exercise routine, fitness, Weight Loss, Workouts

A Week without Meat: How to Lose Weight By Going Veggie

If you’ve been thinking Beyonce looks even more gorgeous than usual lately, it’s thanks to her new wellness place. As well as stepping up her cardio, the Single Ladies singer has started to take care of her wellbeing with a new meat-free diet. That’s right, B has gone veggie and she’s never looked better. However, the important thing to remember is that you can just give up meat while working out; this could be dangerous to your health. Rather, you need a vegetarian meal plan that still contains everything you need to fuel your exercise routine. Luckily, we’ve got just the thing:

 

Monday: For breakfast, have three Weetabix with 120ml skimmed milk and 1tbsp dried fruit. Snack on two plums and, for lunch, spread low-fat soft cheese on a toasted wholemeal bagel. You can also have a large salad with vinegar dressing, followed by 200ml low-fat rice pudding. Snack on two figs. For dinner, choose a 300g kidney bean casserole, served with 180g cooked brown rice. Finish with 100g quark cheese with 1tbsp honey and fresh blackberries.

 

Tuesday: Eat two slices of rye bread with low-fat spread and peanut butter for breakfast, and a banana for a snack. 300g vegetable moussaka is your lunch today, followed by a snack of 150g low-fat yoghurt with 150g seasonal berries and 1tbsp porridge oats. For dinner, cook 45g dry macaroni in 200ml skimmed milk, drain and mix with 1tsp rapeseed oil, 30g low-fat cheese and parmesan. Serve with steamed vegetables.

 

Wednesday: For breakfast, eat 6tbsp porridge oats in low-fat yoghurt with 1tbsp seeds and 1tbsp dried fruit. Grab a 150-calorie cereal bar for a snack. For lunch, mix the juice of a lemon, six chopped cherry tomatoes and 100g quark cheese. Spread this on 110g wholemeal baguette with herbs and black pepper. Snack on 50g nuts and raisins and, for dinner, cook 140g couscous in vegetable stock with 50g dried apricots. Serve with 80g feta cheese, chopped tomato, celery and grilled aubergine in 1tsp sesame seed oil.

 

Thursday: Have baked beans (reduced sugar and salt) on waffles for breakfast with 50g orange juice. For a snack, have 250ml fruit smoothie, followed by 300ml lentil soup and one wholemeal roll with low-fat spread and low-fat cream cheese for lunch. For your afternoon snack, have a cup of black tea with two fig rolls. For dinner, mash 160g new potatoes with melted low-fat spread and fried onion, and serve with steamed vegetables, vegetable gravy and two Quorn sausages.

 

Friday: Start your day with 37g oat bran flakes with 120ml skimmed milk, and snack on two rice cakes with peanut butter and 200ml skimmed milk. For lunch, have 180g bean salad, raw tomato and 200g vine leaves stuffed with rice, and snack on a large pear in the afternoon. For dinner, make vegetable tikka with 160g rice, 4tbsp chickpea dhal and raita.

 

Saturday: For breakfast, make a burrito with one egg, 50ml skimmed milk, cumin, ½ a chopped red pepper, ½ a can of black beans, 50g quark, chopped coriander and salsa. Serve with one slice of wheat germ bread. Have an apple for a snack and then a Greek salad in one wholemeal pitta with low-fat hummus for lunch. Snack on 35g plain popcorn in the afternoon and finish with 120g Quorn and 200g mixed veg stir-fried in 10g rapeseed oil, with sweet chilli sauce to taste. Serve with 120g boiled egg noodles.

 

Sunday: Spread almond butter on two slices of wholemeal toast for breakfast, and have a 200g fruit salad for a snack. For lunch, have 100g falafel in one wholemeal tortilla wrap with reduced-calorie mayonnaise and chopped tomato, and treat yourself to two chocolate-covered marshmallows in the afternoon. For dinner, mix 300g vegetable risotto with 100g cooked soya beans. Finish with 150g low-fat yoghurt and 200g fresh fruit salad.

Categories: 200ml skimmed, 300g vegetable, Celebrity Wellness, chopped tomato, dinner cook, peanut butter, porridge oats, rapeseed oil, skimmed milk, steamed vegetables, Vegetarian, Workouts

Dangerous Moments for Dieters: How to Avoid Temptation

You don’t just need the right diet to lose weight and build lean muscle; you also need to guard your wellbeing against a few ‘Make or Break’ moments that every dieter faces. It’s not the lack of knowledge that hampers your weight loss wellness; it’s life’s little distractions that get in the way of your motivation to reach your goals. The best way to reduce risk of temptation is to pin point and identify these moments that can make or break your diet and be prepared to handle them diligently:

 

1. The Moment When You Wake Up Hungry: If you wake up hungry, you might be tempted to fill that void quickly by eating biscuits or other readily-available snacks, instead of delaying gratification. However, if you drink a large glass of water as soon as you wake up, this will suppress your hunger long enough for you to either make a big omelette loaded with veggies or some oatmeal. A nutritious, healthy breakfast is absolutely vital if you want to avoid those mid-morning junk food cravings. Plus, eating right sets your brain up for the day, and helps you stay fuelled for your morning tasks.

 

 2. That Moment Half an Hour before the Gym: More often than not, you forget to eat before the gym, which leads to a poor workout that leaves you completely knackered. Your muscles breakdown more than they should, and experience extra wear and tear. Therefore, you should eat a snack half an hour before you workout so that you have the energy you need to succeed. Set your clock to remind you, and make sure your snack is high in slow digesting proteins and simple carbohydrate. A whole grain toast with low fat cheese, banana with peanut butter or a protein shake/bar are all great options.

 

3. That Moment after Your Workout: After an intense gym session, all you want to do is go home and crash. However, it’s essential that you refuel your body with amino acids to repair your muscles, and also provide them with glycogen. Again, you need a snack or meal that is high in protein and carbohydrate. Protein powders and snacks containing carbs are easy to put in your gym bag, or you can wait until you get home as long as you make sure you get it on time.

 

4. That Moment When You’re Stressed at Work: When you’re stressed, your body releases a hormone known as cortisol, which deludes you into thinking you need a sugary snack. In actual fact, all you really need to do is let off steam. If you’re the kind of person who keeps emergency chocolate in their desk, you’re just inviting temptation into your diet the minute you have a bad meeting or tight deadline. Instead, only keep healthy snacks around the office and, when stress strikes, go for a walk around the block. This will give you a chance to get some fresh air and clear your head, and exercise is well-known to help keep cortisol in check. If you still need a pick-me-up when you get back, go for some fruit or a handful of baby carrots.

 

5. That Moment When You Enter the Supermarket: Under no circumstance should you ever go food shopping on an empty stomach. When you’re hungry, you’re more drawn towards packaged snacks and ready-to-eat meals, rather than the lovely, healthy foods that make up your nutritional weight loss plans. Eating a good snack before you go to the supermarket can help you to better adhere to the list of healthy food items you want to re-stock or try out, and stick to only those.

Categories: breakfast, Healthy, moment, nbsp, Snack, snacks, Stress, Weight Loss, Workouts

Gently Does it: Olympian Challenges “No Pain No Gain” Mantra

When you think about exercising, you may have certain concerns about your wellbeing. Sure, exercise is good for your wellness, but what about the pain involved, or the risk of potential injuries? You’ve heard the phrase “no pain, no gain” but does fitness really have to hurt? Not according to Julie Isphording, former Olympian for the US, who notes that there are still gains to be made without workout pain.

 

Isphording comments, ‘For a long time I thought that being in pain was part of the plan, a sign of progress. I was so used to hobbling around on achy feet, with leg muscles so sore that I couldn’t walk up and down stairs without holding on to the banister for dear life. Pain was a persistent part of my life. Getting out of the car took at least five minutes. I couldn’t keep up with my 62-year-old mother on a little walk. I would push myself through races and run at least 100 miles a week training for the Olympics and the New York City marathon… even the Thanksgiving Day 10K. I ran well. I ran fast. But THE PAIN was always there. I learned to live with it. But I have finally learned after 23 years of running that you just can’t conquer pain. You only delay the inevitable. Once the pain takes over – once you wave the white flag – all your courage, determinations, talent and tenacity will not carry you one more step.’

 

So what was Isphording’s solution? Calm and gentle workouts. ‘A dynamic group of alternative fitness workouts like yoga, Pilates, and Tai chi-are now in health clubs, gyms and on home videos,’ Isphording points out. ‘Their approach to fitness emphasizes flexibility, balance and breathing. The idea is to “think” through your moves – slowly, effectively and gracefully – not just to get a better butt, but to integrate a balanced approach to fitness that helps you to relieve stress and bring more calmness to your life. That’s great – I am all for less stress. But where is the “workout” part? I’m a runner – I’m used to intensity. Can you get an effective, enhancing body workout too? Absolutely.’ Let’s take a closer look at the gains you expect to make from an intense workout, and see whether or not gentle workouts can provide the same benefits.

 

1. Endurance: Isphording enthuses that gentle workouts can still provide the endurance you’re looking for. ‘The movements involve lots of reps and holding one position for a long time,’ says Isphording. ‘This prolonged practice will train your muscles to keep working for an extended period of time.’
2. Strength: While gentle workouts tick the “yes” box for endurance, when it comes to strength you have more of a “maybe” on your hands. Isphording explains, ‘If the resistance is progressive – either with bands, weights, or body-weight resistance – than yes, you will build strength. However, most of these type routines do not involve weights that challenge your muscles to the point where they are strengthened.’

 

3. Flexibility: ‘Consistent stretching of various muscles will improve your flexibility,’ Isphording asserts. ‘Most of these type workouts involve very focused stretching routines with lots of breathing exercises to enhance the movements. However, the key to flexibility is consistency. Muscles need to be properly warmed up and stretched regularly to maintain and enhance a joint’s range of motion.’

 

4. Weight loss: The weight loss benefits of gentle workouts are questionable. Isphording argues, ‘Most of these workouts do not provide enough exertion to get your heart rate up and therefore burn a lot of calories. So they are not the best fat burners out there. However, with any focused movement you are burning calories.’

Categories: gentle, gentle exercise, gentle workouts, isphording, long time, muscles, Pain, Weight Loss, Workouts, yoga

Tabata: What Is It And Why Do You Need It?

In today’s day and age, we all want a quick fix in terms of fitness, appearance and energy – athletes are no different. If you’re one of the many people who want an efficient way to workout, the question remains simple: Can you get a really great workout in a short amount of time, as short as four minutes? The answer is yes, if you’re using Tabata interval training. The premise is simple – you perform a high intensity workouts for a short amount of time  to tone up without taking up half of your day at the gym. But don’t be fooled – just because these workouts are quick to complete, it doesn’t mean that they’re easy. You’ll certainly know that you’ve been exercising. The formula is easy: you workout to your absolute maximum for 20 seconds, then rest for ten seconds. Then you do it all over again for a set amount of rounds. In order for them to work, though, you need to give your absolute all when you’re exercising. The idea behind this way of exercising is that you pack in as many repetitions as possible, into six to eight 20-second work periods. By the time your last round rolls up, you’ll really be feeling the result of your efforts.

You need to think of Tabata as a guidelines for creating high-intensity interval workouts – there’s no one set workout that works better than any other. As long as you stick to the 20/10 rule, you can use almost any exercise that you want to. The best thing about tabata workouts is that you can keep them interesting and fresh all the time, simply by mixing up the exercises whenever you feel like a change. As well as that, you can do these workouts anywhere, as all you need is a stopwatch and plenty of willpower. If you’re new to this form of exercising, or any exercise for that matter, then you should just aim for one bout of Tabata intervals. But as you build up strength and fitness, you’ll be able to increase how long you exercise for. You can build your own Tabata workout by selecting one or two exercises per circuit; you can complete six rounds of the same workout, or you can alternate between two if you wish. Other than your timer, you don’t need any equipment so they’re easy to perform at any time or place. Your bodyweight does all of the work here, along with your willpower and exertion.

Whatever you enjoy doing the most, be it skipping rope sessions or lunges and push-ups, you can include it with Tabata. You can also include weights into your routine if you really want to impact your body and muscles. Because of the simplicity of the Tabata design, you can easily top up other workouts and exercise sessions with Tabata interval training throughout the week – just be sure to give yourself plenty of time to rest in between, as the short space of time spent actually exercising is deceiving, and you’ll need time to rest. But what’s most appealing about Tabata is that it keeps things exciting. Exercise is something that become boring very quickly, and once our motivation slips it’s tricky to get it back. But with interval training, you can ensure that you keep fit, stay interested and save time in one fell swoop – a great way to keep fit if you’re strapped for time and creativity.

Categories: exercise, exercising, fitness, high intensity, Interval Training, tabata, tabata interval, time, Workout, Workouts

Five Major Health Mistakes You Make During the Holidays

Taking care of your wellbeing and preventing health concerns is hard enough 11 months out of the year, but when the holidays roll around? Forget about it! Between the office parties, cosy nights in and Christmas day itself, you’re likely to partake in all sorts of indulgences that do damage to your health. Let’s take a look at some common mistakes you make during the holidays, and how to make smarter choices instead.

 

1. Not eating before a party: While skipping your afternoon snack before feasting at the office party seems like a good idea for your weight loss wellness, certified nutrition specialist J.J. Virgin, author of Six Weeks to Sleeveless and Sexy, warns against it. ‘It makes sense to arrive at a party a little hungry, but to come starving means a glass of wine and appetisers will lead to one big caloric nightmare,’ she says. ‘Besides, parties never start when they’re supposed to, and you know there’s going to be some gooey, crunchy appetizer that will be your undoing.’ So, before you leave your desk, taper your appetite by popping a handful of raw almonds.

 

2. Judging the meat based on sight: According to Ben Chapman, PhD food safety specialist at North Carolina State University, ‘Old cookbooks say to “cook until there’s no pink meat remaining, or until the juices run clear,” but there’s been quite a bit of research done on both poultry and meat that shows that these are not good indicators of whether they have reached a temperature that’s considered safe.’ Foodborne illnesses can linger on uncooked food, so use a meat thermometer to ensure that you’re cooking poultry to 165, and red meat to 160.

 

3. Rewashing bagged salad: Whether you grab a bag of salad for a pre-feast starter or use it as part of a party buffet, you don’t need to rewash salad that’s been twice washed. Chapman notes, ‘A national microbiological safety panel looked at those bags and they concluded that even if you wash them again, you’re unlikely to remove any type of pathogens that are still hanging on.’ In fact, by touching the lettuce, you’re only exposing it to other pathogens, especially if you’ve been handling raw meat. Chapman asserts, ‘The best thing you can do is open the bag and dump it right in a salad bowl, ready to eat.’

 

4. Brushing your teeth after a glass of wine: Hosting a party enables you to rush upstairs and scrub away any unsightly wine stains on your teeth, but dentist Gigi Meinecke, a spokesperson for the Academy of General Dentistry, warns that you could actually be raising your risk for permanent staining. The acidity in red and white wine can dissolve the enamel on your tooth, and so brushing straightaway can contribute to erosion. Meinecke recommends rinsing with a glass of water to neutralise the acid, or, even better, avoid staining in the first place by sipping and immediately swallowing your wine, rather than swishing it in your mouth.

 

5. Sticking with your regular workout: Not budging from your exercise regime may seem like a great way to stave off excess Christmas season weight but Jessica Smith, co-author of The Thin in 10 Weight-Loss Plan, notes this ‘could backfire if you find yourself running ragged trying to get everything done and then getting to the gym on top of it all. If your to-do list is already overflowing, don’t add stress by forcing in a long workout that may interrupt more important health habits like getting enough sleep.’ Split up your usual 45-60 minute workout into 15-minute sessions.

Categories: Brushing Teeth, health, meat, nbsp, Party, Weight Loss, Wine, Workouts

Don’t Wait Until January: Pre-New Year’s Health Resolutions

Everyone has good intentions in January to become fitter and improve their health, but there’s no reason why these good intentions need to occur just once a year. Beginning straight away rather than waiting means you can start making healthier choices earlier, and begin reaping the rewards as well. For example, you can begin each day (starting tomorrow!) with a protein-rich breakfast. While filling up on cereal and milk is a great way to start the day, there’s nothing helpful in that strategy when it comes to building a great body. If you start the day with protein, you’ll feel fuller for longer and will be less likely to snack throughout the day. Lean meats, eggs and unsalted nuts and dried fruits are perfect for keeping your hunger pangs at bay. The same can be said for working out – you don’t need to wait until the first of January to begin exercising. Mix up your workouts, combining high-intensity intervals on a treadmill with strength training and weights – you’ll see better results and a leaner physique in no time. Try aiming for three 20 minute interval sessions each week – the extra hour could be the game changer for that body you’re dreaming of.

Your mind is just as powerful as your body in terms of training, so try spending some time visualising your success. Whether its in the gym, the classroom or on the playing field, picturing yourself being successful in these areas will help you achieve your goals. Take ten minutes before you go to bed to clear your mind and picture yourself deadlifting 600 pounds or achieving a great result in that presentation at work. Go through all the fine details and go through each step as if it’s really happening. It’s a perfect wait to help yourself get on the right path to achieving your goals. You can begin working on your weaknesses at any time, not just as a New Year’s Resolution. There are always areas of your life, not just your workout, that can be improved, so focus on those rather than taking the easy road and continuing to work on areas you know you’re succeeding at. Design a weakness programme where you build your weaknesses into strengths, really taking into account those parts of your life that you want to see results in.

 

Our diets are always in need of improvements, not just after Christmas when we’ve eaten loads of processed foods. So kick the biscuits, chocolate, crisps and ready meals out of your diet early and replace them with a healthier alternative. Yoghurt, fruit and vegetables make great snacks, and a little forward planning means you can stop relying on processed meals after work. Not only will your physique thank you, but so will your doctor – it’s a well known fact that fast food is laden with salt, sugar and fat that doesn’t do your health any favours. This also means cutting out the sugary drinks and replacing them with water or diluted fresh fruit juice, so up your intake of vitamins and hydrate your body without loading it with sugar. Lastly, be sure to take time to rest. While we all want to achieve a great looking body, you need to give your body chance to rest between workouts. This will enable your muscles to relax and recuperate, as well as giving your body a well deserved break overall. Spend a day in between workouts resting, so that you’re running on full speed the next time you hit the gym.

Categories: body, diet, fitness, means, new years resolutions, time, wait, Workouts

Amazing Workouts That Will Get You Fit Quickly

Working out is something we all need to do, but finding a workout that challenges and stays fun is a tricky task. Here are a few exercise programmes that promise results and challenge your body to the max, for the ultimate workout.

P90X

An extreme 90 day workout, P90X really pushes your body to the max. It can be done at home via a DVD so its great for people who don’t want the hassle of going to the gym every week. It moulds your body into shape by combining yoga, cardio, weight training and abs workouts. The workouts vary from highly intense to easy depending on the type of exercise you want and your fitness level. If you’re really fit, you can opt for the toughest type whereas people who just want a mild workout can choose the latter.

CrossFit

Created by Coach Greg Glassman, this is a communal fitness programme that involves a variety of high intensity movements to achieve overall fitness. This is a global phenomenon, with people all over the world taking part. There is a workout each day for you to take part in, using gymnastics, weight lifting and aerobic exercises to tone your body.

7 minute workout

This became incredibly popular earlier in the year, and as the name suggests you only have to work out for seven minutes with short breaks in between. The idea is that you achieve a total body workout with the use of crunches, pushups, jumping jacks and other such exercises. It can be used as a toning exercise or you can do the circuit again for a really tough workout.

DTP

DTP or Dramatic Transformation Principle is a 12 week programme that consists of three phases, each one designed to keep the body working hard and guessing what’s coming next. Phase one is strength training, phase two works on muscle development and phase three is an incredibly intense workout that really pushes the body to its limits.

3-2-1

This workout uses your body weight to tone the body, and is ideal for new mums or beginners who want to start gently and build up to a more intense workout. The routine is creative as it uses your entire body in a variety of ways to create a really effective calorie-burning workout without you getting bored.

Yogalates

This workout is a fusion of Pilates and yoga, and really focuses on your core muscles which is ideal for toning your body. Beginning in Australia, this workout has become popular around the world and is ideal if you want to increase your flexibility, stamina and concentration. If you suffer with arthritis, osteoporosis and back pain, this is a gentle but effective workout that could be really beneficial. It’s also brilliant as a post natal workout.

Insanity workout

Another extreme workout that suggests you can get amazing results in just 60 days. This is the considered to be the hardest workout programme ever brought to DVD, but the exercises are great for building muscles and stripping the body of fat. If you’re new to exercise, this might not be the best way to begin simply because it is so intense. However, for anyone looking to really improve their fitness in a short space of time.

As with any workout programme, check with your GP before embarking on a new fitness scheme in case it’s not advisable that you do so. If you’re new to working out, take it slow and build up gradually to give your body chance to get used to the exercise.

Categories: body, exercise, fitness, intense workout, Programme, Workout, workout p90x, workout programme, Workouts

Want to See Results? Gauge the Intensity of Your Workout

Going to the gym is one thing, but how hard you workout when you’re there also plays a big part. After all, are you really working to your limit when you exercise, or could you give more? Exercising at the right intensity can really help you see results and ensure that you get the most from your gym sessions each week. Checking the level you work out at will also stop you from working out too hard, as well as too little, so that your risk of injury is reduced. So how do you know what level to work out at? Your exercise intensity should correlate to how hard the activity feels to you; in other words, how hard your body and heart has to work. How you feel is a subjective measure of how the exercise feels to your body, such as your exertion and fitness level – what is a heavy workout to someone may not feel the same to you, so you need to bear this in mind. Your heart rate also offers a fairly accurate reading of how hard you’re working, as the higher your heart rate, the higher the intensity. Either one of these measures will help you decipher how intense your workout is.

For most healthy and fit adults, the Department of Health and Human Services advises to get at least 150 minutes a week of moderate aerobic activity, and two sessions of strength training a week. The former can involve anything from swimming and walking to mowing the lawn – basically anything that gets your heart rate up. Strength training should include free weights, weight machines and activities that use your body weight, such as heavy gardening or rock climbing. How much time you devote to each session is up to you, taking into account your fitness level. But then you need to think about your reasons for exercising – are you just trying to improve your fitness or are you aiming to lose weight? Is it a combination of factors? These will determine how often and how hard you need to work out for. In order to get results and benefits from most exercises, you need to be exercising at a moderate or vigorous level. If you’re trying to lose weight, then you need to take into account that the longer you workout for the more calories you burn. But balance is key – you don’t want to overwork your body either. The best way to get balance is to begin slowly and build up so that your body has chance to get used to exercising.

You can gauge your exercise intensity by how you feel afterwards – are you breaking a sweat, out of breath or able to hold a conversation easily? Chances are you are only working out lightly, and need to up the pace a little if you want to see results. The harder you work out, the harder it will be to talk afterwards and your breathing will quicken. Staying in tune with your body is key as it will help you navigate a more successful workout routine, so you need to know what it normal for you and how your body feels after exercise. You’ll then be able to up the ante or lower the pace accordingly. If you’re unsure about exercise and what is best for you and your needs, speak to a personal trainer or the staff at the gym who can help you to create a workout plan that suits you.

Categories: body, exercise, exercise intensity, fitness, fitness level, hard, Heart Rate, Lose weight, Strength Training, Workout, Workouts

Bouncing Babies:How to Exercise Safely when You’re Pregnant

Fitness is a vital aspect of pregnancy, as exercise prepares your our body for the intensity of labour, helps you to cope with the physically demanding challenges of motherhood, and aids you in your attempt to get back to your pre-pregnancy weight. However, before you get going on your pregnancy fitness programme, there are safety measures to consider for the sake of your wellness, as well as the wellbeing of your baby. You should always speak to your doctor before starting any exercise routine, but this becomes even more important when you’re exercising for two! Once you’ve done this, make sure you observe the following safety rules:

 

1. Don’t overheat: Your baby’s body isn’t as well equipped as yours to dissipate heat, so avoid prolonged exercise and ensure that you drink plenty of water. On hot, humid days, use fans or avoid working out altogether. Remember to wear light, loose, cotton clothing when exercising and skip the post-workout sauna or steam bath.

 

2. Don’t overdo it: High-intensity exercise can cause problems for your baby, so you need to keep your heart rate stays in a range of approximately 140bpm. This may mean you need to change to a lighter pace in your programme, and manage your expectations of how much you can do. It’s a good idea to regularly measure your heart rate and lengthen your cool-down period after aerobic workouts.

 

3. Know your timings:  After 28 weeks of your pregnancy, you should avoid frequent and prolonged exercise.

 

4. Keep upright: Doing exercise while lying on your back is a no-no from the beginning of your second trimester.

 

5. Avoid muscle overload: You shouldn’t use hand weights over 0.5kg, especially during an aerobic workout.

 

6. Prepare (down there): You can keep those birthing muscles strong and ready for action by performing exercises to enhance your pelvic floor. These are known as kegel exercises and, as an added bonus, are also beneficial to your sex life as they enhance your orgasm intensity. First, locate the pubococcygeus (PC) muscle by trying to start and stop the flow of your urine next time you’re on the loo. Locate the muscle that stops the flow, and then, try to tighten and hold this muscle for a slow count of three. You can also try quick kegels by tightening and relaxing the muscle as rapidly as you can.

 

7. Give yourself plenty of support: A decent bra can be expensive, especially sports one, but a good, supportive bra is essential when you’re pregnant, as your breasts are going through big changes, and will need more support as they grow.

 

8. Take it slow: Rapid changes in direction aren’t a good idea when you’re pregnant, so you should exercise extreme caution when you are doing Step exercise classes.

 

9. Stretch safely: Stretching is very important before and after you exercise, as you could otherwise really injure yourself. However, there’s a new little person growing inside of you, so you need to stretch gently to avoid doing any damage.

 

10. Eat right: Proper nutrition is important when you’re pregnant in any case, but it becomes absolutely vital with regard to exercise. About two hours before your workout, have a light snack. You should also have a small carton of fruit juice with you when you’re exercising.

 

11. Know when to quit: You should stop immediately if at any time during your exercise session you feel very hot, faint, dizzy or short of breath, or if you experience vaginal bleeding, palpitations, blurred vision, or severe or continuous headaches. If exercising brings on lower abdominal pain, tightness or cramping, back pain or pubic pain, you should consult your obstetrician as soon as possible.

Categories: avoid, exercise, Heart Rate, Muscle, nbsp, pregnancy, Pregnant, prolonged exercise, Safety, Workouts

Supplement Savvy: Which Ones Will Help Your Workouts?

So you’ve decided to lose a little bit of fat and pack on a little bit more muscle. You think, hey, maybe a supplement could give you the wellness edge you need. However, when you go to your local health food store, you have no idea where to begin. There are so many supplements out there, how do you know which ones will actually benefit your well-being? On top of your healthy diet and cardio and various weight-training exercises, there are six scientifically researched supplements that can help you in your quest to reach your physical best.

 

1. Branched Chain Amino Acids (BCAAs). According to researchers at the University of Birmingham, taking BCAAs before and after exercise can reduce muscle soreness. Plus, Brazilian investigators discovered that these supplements help when your glycogen stores are depleted, leading to a less fatigued and better fat burning body.

 

2. Creatine. As a result of an eight-week study, researchers in Canada found that supplementing with creatine when performing resistance-training exercises increases your insulin-like growth factor-1 (IGF-1) by more than 20%. IGF-1 produces anabolic effects in adults, but make sure you don’t take any more than three grams of creatine a day.

 

3. Protein bars and powders. Any wellness expert will tell you that you need to consume protein both before and after a workout if you want to stimulate muscle growth, and protein supplements are a really convenient way of doing this, as well as providing you with essential fats and carbs.

 

4. Conjugated Linoleic Acid (CLA). Published in the Journal of Nutrition, a University of Wisconsin study found that CLA caused 71% of participants to lose an average of six pounds, while preserving their muscle tissue.

 

5. Glutamine. In Italy, researchers found that glutamine can reduce inflammation and infection, which prevents sickness from getting in the way of your training. Plus, Scottish investigators note that glutamine regulates and boosts glycogen within your body, and this enhances your performance and muscle growth.

 

6. Multivitamins. Evidence shows that working out a lot leaves many people vitamin deficient, but multivitamins can help remedy that loss. Remember; you should never take more than the recommended amount and always consult your doctor before starting to take any supplement.

Categories: Conjugated Linoleic Acid (CLA), Creatine, Glutamine, Muscle, muscle growth, nbsp, Supplements, training exercises, Workouts