How to Get Rid of Saddlebags

October 22, 2011 By Leave a Comment

Exercises to get rid of Saddlebags

Saddlebags seem to be an area that can be difficult to target and get rid of. You so often see exercise that targets your stomach, arms or legs but we don’t hear about exercises that target those out thighs often. Here are a couple videos that show you some great moves to work on the saddlebags.

Hope you find these moves helpful and you found a couple new ways to reduce saddlebags. If you like what you see here you might want to check out Debbie Siebers Slim in 6 here.

Filed Under: Health and Fitness Tagged With: Exercises, get rid of saddlebags

Weight Loss Tips To Help You Get The Best Results

July 21, 2011 By Leave a Comment

Weight Loss Tips To Help You Get The Best Results

Success in anything, including weight loss comes from knowing what works and then putting it into practice. I want to share with you great weight loss tips to help you get amazing results. Before I reveal the secret, first I need to explain to you that there is process that your body goes through to burn body fat.

So how does your body burn fat and help with weight loss?

It is a 2 steps process and in order to say see ya to that fat you need to: Release the fat from the fat cells and only then you can burn the fat. That process is the same for every human being. I will outline the steps and then show you how you can easily apply some fundamental rules to allow your body to burn the maximum amount of fat with less effort and minimum time. Once you understand that simple process, you can easily see why you might not be getting the results that you want. Even bigger, you will finally see that getting that dream body is much closer to reality than you think and will help get you motivated.

How does your body release the fat from the cells? Before you can turn your body into a fat burning machine, here what needs to happen: your body fat need to be released from the fat cells. You can accomplish this step successfully with your nutrition program. Here are some specific tips that you can apply right away to achieve that.

1. Eat 4-6 small, frequent meals and never skip meals.

2. Include small amounts of good fats.

3. Eat natural foods; avoid processed & refined foods

4. Eat lean proteins with each meal.

5. Eat more complex carbs, fruits & vegetables.

The most misundertood thing about weight loss

So once you get the eating in check you need to understand the most misunderstood weight loss strategy. How to burn the fat instead of burning muscles. Releasing fat from the fat cells is not the end of it; actually, it is just the beginning. Because the fat needs to be transported from the fat cells to your muscles so it can be burned there. This is done through your blood and the cardiovascular system is responsible for that. The more effective that system, the more effective your body will become at burning fat. You can improve your cardio vascular system by doing some cardio training. However, don’t go out yet and spend 1 hour on the treadmill because you probably not going to be doing too much good like that. The reason is excessive cardio combined with a restrictive diet burns fat but mostly muscle tissue. That is not a good thing at all, because muscle tissue is where you burn the fat and if you are burning away muscle tissue, you are burning your ability to burn more fat in the future (weight loss plateau). So cardio burns fat and it can also burn muscle tissue, this is a huge dilemma. Your damned if you do, damned if you don’t. But wait there is a solution to that…You need to do some MODERATE cardio training. The key word here is moderate. Doing too much cardio can be detrimental and I am sure you have seen those people that are doing cardio on a daily basis and still not getting anywhere. The result is a low metabolism. Low metabolism means, your body fat is not going anywhere, anytime soon.

Here is what you need to do:

1. Do some moderate cardio training; the key word here is moderate

2. Never diet but consume fewer calories than you will burn. No starvation diets, please…one of the greatest things you can do is use Michi’s ladder where you substitute your regular foods for better options.

Before I reveal to you how people in the best shape of their life in such short period there is one more thing that I want you to understand. Because it is very important. Weight loss marketers always claim that they have the magic “fat burner” that will melt your fat away. The problem is that they have a new one coming out every year, so I wonder if the one from last year was so effective, why we need a new one. There is only one thing that actually burn body fat is you already have it. It does not come in a bottle or a special recipe. Body fat can only be burned inside of your muscle tissue. I repeat Body fat can only be burn in your muscle tissue. This is the most important concept for you to grasp. Your muscle tissue is your best friend when it comes to burn body fat. You need to preserve muscle tissues in order to keep losing weight.

Most people go on a starvation diet combined a lot of cardio to lose weight. At first it may seem like this is working because they are losing scale weight. Now think about, scale weight does not tell you if weight loss is from fat, water or muscle tissue. Scale weight by itself is not a good indicator of success. Losing water is only temporary, Losing muscle will simply lower your metabolism and put you in the Yo-Yo dieting bandwagon. This should be avoided at all cost.

Losing fat while maintaining muscle mass is what your main goal should be. To maintain muscle tissues you need to:

1. Do resistance training. The best program I can recommend for this is P90X because it is constantly introducing new moves to challenge your muscle and give you the best results.

2. Combine all the steps that I outlined so the body works as a unit.(moderate cardio, resistance training, nutrition.)

3. Be sure you are eating the proper food on a regular basis. By that I mean eating so that fat WILL be released from the fat cells. Then and only then they exercise the body to burn the fat. The important idea to take from this is: “The fat can ONLY be burned after it is released from the fat cells”.

If you know anybody that has been exercising like a maniac and they don’t seem to go anywhere, now you know why. The reverse is also true, do you know somebody that is eating properly but they are not including cardio AND resistance training. Now you know why their body still look the same. All you need to do is to combine a nutrition program, along with some MODERATE cardio program and maintain muscle mass with resistance training. Everything is combined with one goal in mind: Turning your body into an Automatic fat burning machine. It is that easy.

Don’t like the results you have been getting? Then CHANGE YOUR STRATEGY. CHANGE IS HARD, but it’s also worth it. Not getting results makes change EXTREMELY HARD. Get support from friends, family or let me coach you for free. Weight loss is not as hard at it seems once you know what to do.

Filed Under: Health and Fitness, Weight Loss Tagged With: Exercise, nutrition, weight loss, weight loss tips, working out

How To Create a Mindset For Health

March 10, 2011 By Leave a Comment

How To Create a Mindset For Health

Do you feel you could use a healthier attitude toward life? Would you like to approach things in a different way? Is a healthier lifestyle attainable?

* The stress of modern life can sometimes make it difficult to lead a healthy lifestyle. However, you can start living healthy, today, by adopting a healthy mindset.

Even if you find yourself leaning toward a pessimistic attitude, you can still achieve a healthy mindset. You just need to go about it in the right way.

How You Can Have a Healthier Mindset

Many people sit back, look at their lives, and wish they could view things in a more positive manner. Then they beat themselves up for being negative or not having the attitude and responses they wish they had. This typical response doesn’t do anybody any good.

* Instead of feeling angry with yourself for responding to life the way you normally do, think positively about your desire to have a healthier mindset.

Building a Healthy and Safe Support Network

One of the most effective paths to a healthier mindset is to find ways to deal with the stress in your life. For some people, this is as simple as writing in a journal or blog every day. Other people find that talking with friends or joining a support group is a rewarding experience.

* It’s important to give voice to your thoughts and emotions. How you do this is up to you.

Eating Healthy = Feeling Healthy

Another way to achieve a healthier mindset is to eat the right foods and get enough rest. When you feed your body healthy, nutritious foods and get the rest you need, you feel better all over. Your attitude, as well as your body, feels refreshed.

Food and rest will not change the way you respond to things if you tend to respond negatively, but it will be a great start. You don’t have to give up all junk food and your late night activities, but try swapping carrot sticks for French fries and an hour of sleep for Leno.

You’ll find that you’ll be able to acquire a healthier mindset when you take active steps to deal with your stress and treat your body with the tender loving care it deserves. Suddenly the world becomes a much more positive place when you pair these things with positive thinking.

* Positive thinking begins when you affirm the positives in your life. You can use the power of positive affirmations to reprogram your mind so you can think in a healthier and more positive way.

For example, each morning you could say, “I make positive choices for the best of my body, mind, and soul.” You can use positive affirmations in moments of weakness when you are tempted to fill up on junk food, respond negatively to something, or trade sleep for something less important.

When you create a healthy mindset by making good choices about food, rest, and positive thinking, you’ll enjoy the new ways you think, feel, and live. You’ll discover that your happier, healthier lifestyle has arrived!

Filed Under: Health and Fitness Tagged With: Healthy, Healthy Lifestyle

Simple Exercises You Can Do Anywhere

February 21, 2011 By Leave a Comment

Simple Exercises You Can Do Anywhere

With your hectic daily routine – getting ready for work, getting the kids ready for school, making sure your socks aren’t floating in the dog’s water bowl, a busy day at work, coming home and fixing dinner, cleaning up the house and getting everyone, including yourself, to sleep – exercise is usually the last thing on your mind!

Stress levels and obesity are at an all time high and health concerns are making themselves a priority in many people’s lives.

However, exercise is the one thing that can energize you to handle such a busy lifestyle with flying colors! Exercising reduces stress, helps you sleep better, and keeps health concerns at bay, while also boosting your self-confidence.

No More Excuses Allowed

It’s a good thing the human body is made the way it is, because there are many exercises you can do anywhere, at any time. All you need are a couple of makeshift weights you can find around the house and the physical weight of your body.

When exercising, remember to get a good warm-up and finish off with a slow cool-down. This is important to prevent injury and is easy to accomplish no matter where you are. Walking works well for both your warm-up and cool-down routine.

Here are 5 simple exercises you can do anywhere:

1. Tricep Dips. Sit on the edge of a chair or bench with your hands next to your thighs. Lift your body out just in front of the chair, with your feet flat on the floor and your knees bent. Lower yourself down so your elbows bend no more than 90 degrees and push yourself back up.

* Start off with a few small sets and build up from there.
* Straightening your legs increases the workout.
* Avoid this exercise if you have wrist or shoulder problems.

2. Pushups. Everyone knows the standard pushup position, so let’s try some things to change it up a bit.

* You can do pushups with your hands wider than shoulder width to get more of a shoulder and chest workout.
* If you bring your hands together into a diamond shape near the center of your chest you will work more of the triceps and shoulders.
* Working half pushups – either going only half way down and then back up, or starting from the floor and only pushing up half way and then going back down – will intensify your pushup workout.

3. Crunches. Crunches are great for your abs if you do them correctly. Done incorrectly, they can put undue stress on your neck and back. To avoid injury, be sure to use the correct techniques.

* The biggest risk is if you jerk your neck to give you the force to crunch. While doing crunches, keep your hands behind your head and your elbows back while using your stomach muscles to lift your head and chin towards the ceiling.
* Once you’ve mastered this technique, try lifting your legs off the ground or assuming a bicycle position with one leg bent and the other straight off of the ground.

4. Squats. Body weight squats are a great exercise you can do anywhere and a fantastic way to learn proper technique. Start off your squat workouts by lowering yourself only a foot or so. Then work up to deeper squats as your muscles become accustomed to the exercise.

* If you’re feeling a bit advanced and in need of a more intense workout, grab two 2-liter bottles filled with sand and try performing squats while holding one in each hand.

5. Calf Raises. Calf raises can be done wherever there is a raised surface, such as a stairway. If you need balance, hold onto the railing. Facing the stairs, stand with only your toes on the stair and your feet extending out past it. Standing straight up, lower your body down below the level of the stair and then back up onto your toes.

* Even though it seems as if this is an ankle exercise, it also works out your calf muscles.

* The biggest emphasis on this exercise is the ability to go from an extreme negative position with ankle below toes to an extreme positive position, ankle fully raised.

With these five exercises, you have a full body workout. Remember to pay attention to your body and take it easy at first. Soreness is a good thing, but pain means you need to stop. Try these exercises out today and feel the healthy difference of fitness on the run.

Filed Under: Exercise, Health and Fitness Tagged With: Exercises, workouts

Easy at Home Fitness Ideas For Moms

December 29, 2010 By 1 Comment

Easy at Home Fitness Ideas For Moms

One of the setbacks when you workout at home using exercise equipment is the difficulty to schedule a proper and regular fitness routine. This is particularly true to work or stay at home moms who have to juggle their time between doing home chores, taking care of the kids and the spouse, and running errands. Sometimes, the extra-curricular activities add to the tightness of schedule that all these occupations leave the home fitness equipment just lying and collecting dust at one corner of the home.

If you are one of these individuals who cannot easily find time to stick to a proper fitness routine, you can still workout even without employing any fitness equipment. Here are some quick and simple ideas how to keep that body healthy and fit all year round.

Work and Exercise with your Kids

If you have kids and a baby, take this as an advantage rather than a disadvantage to your workout routine. Put your baby in his pushchair and together with the other kids, have a little trip at the park or just around the block. Brisk walking is a good cardio exercise, which keeps you feeling refreshed and relaxed afterwards. Plus, it is good for the kids too.

Also, you can get everybody moving by tidying the kitchen, the living room, and the bedrooms at least for five minutes daily. Have fun by setting a timer, putting music on, and get everybody, including you, picking up the clatters, books, toys, clothes, shoes, and so on and so forth. It is good as little cardio exercise for you and your kids. There are many things you can do with your kids that will keep you up and running. And in the process, you keep your physical aspect fit and healthy with those little physical exercises.

If the kids go to school, you can use this again to keep your fitness routine by walking them to and fro. Besides exercising, you are spending quality time with them. Plus, you make them feel great and in excellent mood before entering the school. Never use the car for this spoils your goal of keeping fitness routine. Unless, of course, if the school has a long distance. In this case, what you can do is to park the car a little far and walk the rest of the distance.

Use your Time Alone

When you are alone at home, make your list of 5-minute activities which will keep you occupied and exerting physical effort. It can be as simple as climbing the stairs up and down, stretching, running to and fro the house, gardening, watering the plants, laundering the clothes, washing the dishes, and a lot, lot more activities. You can go to the park and just walk around and catch fresh air. There are endless activities you can do. The good thing is it does not only achieve your goal of burning calories daily but it allows you to accomplish the household chores at the same time.

Of course, you need to take rest as well. It will help a lot if you get a good amount of sleep hours so your body and mind are refreshed daily. Plus, you must bear in mind that eating healthy foods is the key to completing your goal of keeping fit and healthy. Be sure that the food is both good for you and your kids too.

Filed Under: Health and Fitness Tagged With: easy fitness for mom, Fitness for mom

Fitness Tips to Help Improve Your Life

November 16, 2010 By Leave a Comment

Fitness Tips to Help Improve Your Life

Physical fitness refers to the human body’s ability to function without too much fatigue. Thus the energy stored is enough to do leisure activities as well as overcome physical stresses with alertness and vigor. General alertness, muscular endurance and strength, and cardio vascular reliability are the obvious signs that you are physically fit.

Normally, physical fitness is measured according to expected functions of the body associated with endurance, strength, coordination, flexibility, and agility. Moreover, stress testing also ascertains the accommodation of the body to a sustained, powerful stimuli used in analyzing fitness.

The physical fitness levels are influenced by systematic, regular exercise. Moderate activities keep the person at a certain level enough to deal with ordinary stress. Improving the levels of fitness needs more intensive exercises which promotes changes and challenge physiological systems.

There are seven fitness tips that can help you improve the quality of your life.

1. Daily exercise. Every day perform some movements that can elevate the rate of your heart. It can simply include walking when buying things in the market nearby. Doing household chores like washing clothes, mowing lawns, and other chores may be done also.

2. Eat more veggies. Vegetables and fruits will keep you energized and healthy. Plants in its natural state contain lots of fibers and nutrients. Organic fruits and vegetables must be preferred if possible since it is free from any chemical contamination.

3. Weight train. Muscles are weakened as you age. Do resistance training to create hypertrophy. This helps you look younger and adds more quality into your life.

4. Circuit train. A form of weight training which enables you to continually move from one workout to another. Following this practice can improve your heart rate during the whole workout doubling your cardio session.

5. Train functionally. Incorporate some movements into your daily exercise which benefit or mimic your practiced movements in the actual world. Sports are good for functional training because the body is required to move in an efficient way. Functional training can keep your body balanced making it more resistant to illnesses and injuries.

6. Stretching your body as you warm up. Muscle contraction is achieved through resistance training making it tighter and smaller. Similar to all types of cardio, simple resistance training is also great. Warming up the body through stretching is helpful after exercises.

7. Hydrate. There are about more than 60% of water in the human body. However, more often you became under hydrated because of some common beverages causing dehydration. It includes coffee, soda, alcohol, and tea. As much as possible drink a lot of water following the required eight glasses of water a day.

These are simple strategies to keep your body fit. But more people have failed to achieve it because they are telling themselves they cannot do any exercise because of their family and job. Never forget that you can stop from working if you get sick. Likewise, if you are dead, you can never be with your family. So, it is your decision to put exercise first on your priorities. After all, those people dependent on you are more important.

Filed Under: Exercise, Health Tagged With: Fitness Tips, Health, Wellness

Getting The Most Out Of A Home Fitness Workout

October 15, 2010 By 1 Comment

Getting the Most Out of a Home Fitness Workout

Home exercise can be more fun when done with fitness videos. In fact, more people are hooked on buying exercise videos because of its vast range of availability. However, some people may doubt the advantages offered by fitness videos. If this is the problem, then they must know some of its great benefits.

• Fitness videos are created for home exercises. Doing workouts at home provide a lot of benefits than going to the fitness gyms. First is the flexibility of schedules. People can do their workouts anytime without worrying how to deal with the crowd of exercisers in a gym. They don’t need to wait for the equipments, meet every scheduled class, or wear appropriate clothes for the exercise. Each fitness video can be used as many times as they want without any fees. But every time you go to a fitness gym, they are required to pay the price. They can also cut mileage expenses for driving cars from their home to a fitness gym.

• Fitness videos are available in a wider range of different types of workouts including strength workouts, aerobic workouts, combination of these first two workouts, stretching, yoga, or weight lifting.

• Fitness videos are flexible. There are fitness videos for beginners, moderate exercisers, or advanced exercisers. People can also choose videos for particular purposes including workouts for children, for pregnant women, for seniors or for people who have diabetes.

• Purchasing fitness videos are easy. Shopping is very convenient and effortless. However, keep in mind these three tips:

- Get fitness videos according to the workouts you really enjoy.

- Select fitness videos that will meet your fitness goals. For example, your objective is to overcome stress then yoga videos are good for you; if your goal is weight loss, then aerobic videos perfectly suits you; if you have previously done aerobics exercises, then more advanced videos are perfect.

- Consider the space for doing the exercise. Choose fitness videos that are fitted to the area. Aerobic videos need a bigger space compared to yoga videos. Doing aerobic exercises needs forward, diagonal, or backward movements. While doing yoga simply needs one spot to stay.

• Fitness videos are good tools for helping people get the right amount of workouts even at home. Structured routines are given and provide various types of exercise in various intensity levels.

• Fitness videos are effective if followed. People just waste their money if they purchase fitness videos and just simply watch it and do nothing. They need to get up and do what must be done.

Ready to figure out the best workout for you? Check out this workout comparison and see which one is right for you.

You can also shop the Beachbody store for all the available workouts.

Filed Under: Health and Fitness Tagged With: Fitness videos, Getting the most out of your workout, Home workouts

How to Take Pictures of Your Fitness Transformation

August 28, 2010 By Leave a Comment

How to Take Pictures of Your Fitness Transformation-

When you are starting a fitness program you will want to take photos of yourself. Stepping on the scale will not always indicate how fabulous your results are. You may have put on a ton of muscle, lost a lot of body fat and might not see results on the scale that you would see by looking at your body. So be sure to take before and after photos so you know how far you have come.

Here are some tips for great photos-

1. Take pictures in front of a plain or white wall.

2. Take pictures from the front and back in different poses.

3. Make sure to take photos every 30 days.

Take a look at the video to see more about taking good pictures of your fitness transformation.

Filed Under: Health and Fitness Tagged With: Before and After Fitness Photos, photos of fitness transformation, pictures of fitness transformation

Why to be Proactive About Your Health

June 14, 2010 By 1 Comment

Why to be Proactive About Your Health

There are so many reasons to take care of yourself and your health. You can save yourself from a lot of future disease and costly medical if you get proactive about taking care of yourself and your health now. Check out this video.

Filed Under: Health Tagged With: Health, proactive health

Use This Simple Strategy to Double Your Weight loss

June 6, 2010 By Leave a Comment

Easy way to Double Your Weight loss

Are you looking to lose more weight? Check out this video that explains a simple strategy for how you can easily double your weight loss.

Try to keep track of the foods you eat, write it down and keep track of calories. It will help you become more accountable to your weight loss. Signing up for the Beachbody Meal Planner will help you keep track and also help you set up meal plans with grocery lists. With this simple strategy you can easily double your weight loss.

Image: luigi diamanti / FreeDigitalPhotos.net