Friday, October 14, 2022

5 Fun Ways To Exercise With Your Dog

Exercise with your dog: a wonderful way to share time together

Did you know that exercising with your dog is beneficial for your health and also for his? There is no better sport than the one you can do with your pet. Do you want to know some of the exercises you can do together? 

Different Ways to Exercise Your Dog

 

1- Take advantage of your daily walk

The perfect excuse to start doing sport is your dog's daily walk. For going for a walk and for it to be effective, start walking at a good pace, but don't go too fast at first. Set goals and go over them day after day, speeding up the pace little by little.

2- Go for a run

If you already have experience of walking, you can dare to run with him. It is important that you make short stops every 15 or 20 minutes so that the animal can rest. It is also essential that you carry a portable drinking fountain so that it can refresh itself properly, especially in summer. At all costs, avoid having him suffer a heat stroke by hydrating him well and not going out to run during the hottest hours.

3- Go swimming with your dog

If your dog is one of those who loves the water, you will enjoy this activity a lot. Try swimming next to him, throw him a toy so he can fetch it, or make a kind of relay in which he has to come and fetch it so you can throw it to him. This activity will strengthen his joints, and you won't find it hard to exercise because you'll be having fun with your pet.

4- Ride a bike

There are two ways to go cycling to exercise with your dog, the first one is by tying the leash to the handlebars, and the second is without a leash. It will depend on whether your dog is more or less obedient off leash. If you decide to choose the first option, for this activity, we advise you to use a harness instead of a collar, because if you have to stop suddenly, you could hurt your dog's neck.

5- Take him to a dog training camp

It is true that in this activity, the one who is going to do more exercise will be your dog, but you can try to do it yourself too by moving around and running back and forth with him. In these places, there are usually many dogs, so you can let him play with the others when you finish training.

Go out and exercise with your dog and get ready to have a great time. Who better than them to show us a good time? What better way to practice sports by exercising with your dog?

Thursday, October 13, 2022

Flabby Arms: Dumbbell Exercises You Can Do at Home

A few simple exercises can quickly build muscle in the biceps and triceps, thus counteracting the usual flaccidity in this delicate skin area.

Dumbbell Exercises To Tone Your Flabby Arms

The inner arms are one of the areas of the body most affected by flaccidity. The skin here, as on the inner thighs, is thinner and more fragile, so it loses firmness and smoothness over time.

But flaccidity is also a consequence of a lack of muscle tone. We're using our triceps less and less: we no longer need to push even heavy doors open because they open themselves. Often, it is only when, for example, we are forced to push a car that it becomes clear how weak our arm extensor muscles are.

To shape the arms, it is highly recommended to practice swimming, combining different strokes. But cycling or following a localized gymnastics program can also effectively shape them; the arm muscles are among the most grateful and respond quickly to exercise. These exercises will help you gain tone in your arms.

Arm exercises with dumbbells, barbells, or bottles

By incorporating dumbbells or water-filled bottles into the exercises, you can maximize your results.

It is best to start with light weights that feel comfortable in your hand to ensure that you do not strain your wrist muscles.

As strength is gained, the weight can be increased (for example, from 3 to 5 LB and then to 8 LB), but not so much that the correct position cannot be maintained.

The most recommended exercises are push-ups and extensions, both on the floor and standing against the wall.

With a pair of weights or bottles, one in each hand, and with your arms stretched out and crossed, you should make circular movements backwards.

Another exercise consists of lying on the floor with your arms crossed (and a bottle in each hand) and slowly raising them until they come together, then slowly lowering them again and repeating, always with your arms well stretched out.

Stretching the muscles in the shoulders and arms after a workout aids toning as well.

3 arm exercises to do in 5 minutes

It is important to pay attention not only to the motor aspect of the exercise itself, but also to how we perform it, becoming aware of the sensory development. As an example, we can be aware of the way in which we anticipate the next movement, in feeling how we lengthen and contract the entire musculature and even the skin.

  • Interlock hands at chest level but slightly away from the body, with elbows raised, shoulders down, and collarbones clear. Press palm against palm, keeping the back straight and the abdomen firm.
  • With your arms extended in a cross, flex your wrists and push as if you were between two walls.
  • Then bend your forearms up, clench your fists, and push inward to tone your biceps.

Triceps: The Forgotten Muscle

The triceps is a large three-headed muscle (hence its name) located at the back of the upper arm. It therefore has three origins - in the scapula and two points on the humerus - and a common insertion at the elbow.

The triceps comprise 60% of the muscle mass of the arm, but being an extensor, it benefits from gravity and does not develop much.

To gain strength in the triceps and get a shapely arm, there are very effective exercises if practiced regularly. A classic one is known as "donkey kicks" and consists of moving the forearm forward and backward, flexing the elbow:

  1. The left knee is placed on a bench (aligned with the hip). The left hand is supported in front, so that the back is straight.
  2. Keep the shoulders low and the tummy in while tucking the chin in. The right arm should be securely fastened to the trunk and bent at a correct angle.
  3. Inhale, then, as you exhale, completely extend your forearm forward and backwards, contracting your triceps as you do so.

Read also: Best Exercises to Get Rid of Flabby Arms Without Weights

How to do bench push-ups?

Another of the most effective exercises are the so-called bench push-ups, ideal for gaining muscle quickly.

  1. Sitting on a bench or similar seat, with your legs stretched out, rest your hands on the bench at hip level, with your elbows pointing backwards and your arms stretched out.
  2. Breathe in, bend your elbows, and slowly lower your body, with your arms close to your body, until you feel a contraction in your shoulders and triceps.
  3. Exhale as you push up until your arms are fully stretched. Do three sets of ten.

Monday, September 26, 2022

Does Spirulina Make You Lose Weight?

Spirulina is a microalgae increasingly used for health and weight loss. But does it really lose weight? How much weight can be lost by consuming spirulina? And what other benefits could it offer? We'll tell you everything.

Does spirulina help with metabolism

Before knowing the benefits of the famous spirulina, it is necessary to understand its composition. Proteins, minerals and trace elements (such as iron, calcium, or chromium), vitamins, antioxidants, amino acids, and fiber are the main components of spirulina.

And its benefits are even more numerous:

  • Spirulina helps reduce anemia thanks to its iron content;
  • It stimulates the immune system;
  • It has an anti-inflammatory action;
  • And allows the chelation of heavy metals in the liver;
  • It can also cause a decrease in fatigue and combat vitamin deficiencies thanks to the stimulation of melatonin.

Finally, thanks to the antioxidants it contains, spirulina can slow cellular aging. Not bad, right?

But what intrigues us is its ability to make us lose weight. Because if spirulina is known, it is rather for its powers that we say "magic".

Spirulina reduce appetite

It is a fact that spirulina is rich in protein. And as we know, protein can be of interest in rebuilding muscles and maintaining lean mass in adults. for cholesterol synthesis and to promote fatty acid digestion. But let's be clear: spirulina alone is not a miracle aid for weight loss.

However, spirulina is also rich in minerals and fiber.

  • Chromium, for example, has a role in regulating insulin secretion.
  • The fiber content of spirulina helps regulate hunger and satiety.
  • It can also have an effect on reducing the desire to eat thanks to the tryptophan and zinc it contains, which regulate serotonin.

How to use spirulina for weight loss?

There is no miracle cure or special trick. The only advice nutritionists can give us is to take spirulina during weight loss diets, for vegetarians or vegans. Always remember that it is good with the accompaniment of a health professional.

Spirulina, weight loss: and the dangers?

As with any food supplement, it is always good to be accompanied by a health professional. Women who are pregnant or breastfeeding should check with their doctor! Finally, in some people, taking spirulina can cause bloating if there is not the necessary intake of water, it can cause intestinal transit disturbances, and there are some cases of headaches or sweating.

Does spirulina make you gain weight?

Contrary to what you may sometimes read on the web, spirulina doesn't make you lose weight like magic, but it doesn't make you fat either. Many wonder if taking it in excess can lead to weight gain. The answer is: no!

Spirulina does not cause weight gain. This rumor was based on the fact that due to its protein content, with a diet rich in protein, it allows the maintenance of muscle mass without causing weight gain. In other words, the weight that appears on the scale is muscle mass, since muscle weighs more than fat.

Best Detox Juice to Drink at Night for Weight Loss

Looking for a detox juice recipe to lose weight while you sleep? Here's how to make this suggestion of green juice with cucumber, apple, mint, and lemon that helps cleanse the body and detoxify while you sleep.

Juice to lose weight while you sleep

This is a juice to take at night, but it is not a meal replacement. It should be taken at supper time or just before bed, because its properties work during the night, when the body is at rest. For this reason, stimulant ingredients should not be included in its preparation, such as ginger or cinnamon, which accelerate the metabolism and may end up taking away your sleep.

Check out below all the details about the preparation of this one of the best detox juices to lose weight and reduce bloating.

How to make detox juice for weight loss while you sleep:

1 - Gather the ingredients and wash the cucumber and apple well, because they will be used with peel in this juice recipe for weight loss.

Tip: If you want, you can replace the filtered water with coconut water or iced calming tea (avoid stimulant or caffeinated teas because this is a juice to be taken at night).

2 - Chop the cucumber and the apple into pieces and place them in a blender. Add the water, the juice of half a lemon and the mint and blend very well for 2-3 minutes to crush everything very well.

Tip: The apple should be chopped without the seeds but keep the peel because it is rich in fiber.

3 - Even after you crush it well, your detox juice may still contain some small pieces of cucumber and apple peel. If you prefer, you can pass the juice through a sieve before consuming. However, I advise not filtering these pieces because they are beneficial for digestion.

Drink this green juice right after its preparation to better enjoy the benefits and flavor. It is not a meal replacement and should be taken after dinner to help cleanse and detoxify the body during sleep. Try it and let us know what you think!

4 - Drink this green juice right after its preparation to better enjoy its benefits and flavor. It is not a meal substitute and should be taken after dinner to help cleanse and detoxify the body during sleep. Try it and let us know what you think!

Saturday, August 13, 2022

Avocado Diet Plan for 3 Days

Follow this diet for three days and you will reach your ideal weight.

3 days avocado Diet Plan

Can you imagine losing up to 10 pounds in 3 days? It may sound like a fantasy, but avocado can help you achieve that goal.

We all love avocados: their flavor is irresistible to everyone. This delicious Mexican fruit, with about 400 varieties, has many nutrients that can protect your body from diseases and, to top it off, help you lose weight.

3 days avocado diet

According to a three-day diet plan, your body can lose six pounds just by adding avocado.

Day 1

In the morning (6:30-7:30 am), drink a cup of fenugreek water.

At breakfast (8:15-8:45 am) enjoy a quinoa salad and mix it with ½ avocado.

A little later, around 10:30 am, drink a cup of green tea without sweets and during lunch (12:30-13:30 pm), eat tuna or salmon salad, to which you will add lettuce, avocado, tomato, cucumber, jalapenos, purple cabbage, lime juice, and 1 cup of buttermilk.

Day 2

Avocado diet breakfast

In the morning (6:30-7:30 am), a cup of water with a teaspoon of apple cider vinegar.

During breakfast (8:15-8:45) add two scrambled eggs and accompany with 5 avocado slices, ½ apple and 2 almonds.

At 10:30 am, drink a cup of green tea and during lunch, the chickpea and avocado salad; to accompany it, drink a cup of coconut water.

During the afternoon, at 4:00 pm, drink a cup of black coffee that you can accompany with a half cup of popcorn.

Finally, have avocado for dinner with salmon and some lemon butter. Add some vegetables and accompany with a cup of warm low-fat milk.

Day 3

In the morning (6:30-7:30 am), take 2 tablespoons of fenugreek seeds soaked in a cup of water.

During breakfast, accompany your avocado with two wheat flour tortillas. And the 10:00 am drink will be a cup of papaya juice.

For lunch, prepare a turkey and avocado salad, and accompany it with coconut water. In the afternoon, at 16:00 pm, drink a cup of green tea and accompany it with a cracker.

For dinner, a chicken breast stuffed with avocado with spinach, asparagus, and blanched carrots. Finally, add a small scoop of low-fat vanilla ice cream.

Avocado diet plan dinner

During the three days of the diet, it is important that you perform a series of exercises that help you to firm the body, because the effect of avocado in the diet, combined with these foods, help to burn fat.

Health benefits of avocado

The nutritional value of avocados provides us with folate and potassium, as well as vitamin K, E, C and B6; regarding the latter, the British Nutrition Foundation states that an avocado of approximately 200g provides 33% of the recommended daily intake in men and 38% in women.

The best thing is that besides losing weight, with this diet, you will also strengthen your health because avocados are low in carbohydrates and rich in fiber and healthy fats. Among its healthy fats we find oleic acid, which helps with inflammation and reduces the risk of developing heart disease.

Cardiovascular health is also greatly improved by these healthy fats as they help reduce blood cholesterol. While some of its other nutrients, such as potassium, promote blood pressure.

A study published in Nutrition Journal indicated that avocados generate satiety in these people for 3 to 5 hours, which decreases the desire to eat. However, always consult with your doctor before starting a new dietary regimen.

Wednesday, April 27, 2022

Flatten Your Stomach Without Having to Do Sit-Ups

With these simple exercises, you can burn belly fat without having to do those annoying sit-ups.

One of the areas where fat accumulates and is more difficult to burn is the abdomen, a very annoying situation for many women. And only with a good diet and the exercises that I am going to mention below will you be able to lose the belly without having to do sit-ups.

If doing sit-ups is a sacrifice for you and the worst punishment, it is of utmost importance that you know that there are other exercises that will help you lose your belly fat since they help to eliminate the fat in that region without the need to suffer.

So that you can have the abdomen you've always wanted, here are the exercises that will help you achieve it without the need to leave your case or suffer in the process.

front plank

Front plank


You will have to lean on your elbows with your belly down and your arms in line with your shoulders. You will make movements to raise the trunk, always tightening the abdomen. During this exercise, keep your body completely straight without lifting your tail or lowering your hips. Stay up for 5 to 10 seconds and repeat six times.

Lateral leg raise


Lie on your side, keeping your spine straight. The legs should be extended in line with the trunk, together. You should rest your head on one hand and leave the other on the floor in front of the trunk. Lift both legs together, without separating them, and slowly lower them. This movement will contract the side of the abdomen. Repeat two or three sets of 12 to 15 times for each side.

Bridge


Lie down with your tummy facing up. Bend your knees so that your feet are flat on the floor. Your body will be supported by your feet and shoulders. Leave your arms extended on the floor, next to your body. In this position, raise your hips as high as possible. You will do three sets of 15.

Bent knee raise


This option is ideal for those who suffer from back pain. Lie down with your belly up and bend your knees towards your chest. Extend your legs so that your feet point upwards. Perform 3 to 6 sets of 20 repetitions and finish with 3 sets of 20 repetitions plus 3 sets of 30 seconds.

Lateral plank


You'll be on your side and you're going to lean on the arm that's against the floor, but more specifically on the forearm. The arm that is on top can be straight or next to the body. Leave your body extended, with your legs straight and resting on the floor. In this position, lower the hip until it reaches close to the floor and lift it for 30 seconds. Perform two sets of 10 or three sets of 15, depending on your fitness level. 

It will interest you: Beginners' guide to ab planks

Legs and trunk lifting


Leave your belly up and your body straight, with your legs extended together. Raising the trunk and legs at the same time (you will remain seated, leaning on the floor only on the tail). To do it well, always keep your abdomen contracted, your back straight and your hands at the level of your knees. Stay in this position for 5 to 10 seconds and repeat six times.

Monday, March 7, 2022

Lose Weight After 40 Quickly

It is something you should do almost every day to notice results in your body.

How to lose weight fast after 40

It is no secret, but nutritionists confirm it. Between the ages of 35 and 40, the body begins to change and lose muscle. What changes can we make to try to combat the unstoppable passage of time? It's simple: do more weights and less cardio. The most common thing to do when we try to lose weight is to opt for cardio exercises. We opt for walking, running or cycling, but we hardly notice the change.

The answer to the question you are asking yourself is simple: Experts in nutrition, health and sport explain that it is just as important to run for an hour as it is to do 50 sit-ups.

When it comes to losing weight, there are several things you need to be clear about. The first is that the ultimate goal must always be to have a healthier life, not just to lose the belly. And that is achieved by improving your diet and nutrition.

But another fundamental tip to keep in mind is that you will only lose weight if you fall into a caloric deficit.

That is, if fewer calories go into your body than come out, you won't make much progress if you don't combine diet with adequate exercise. Move more.

Losing weight after 40


Just because you need to do more sports doesn't mean you need to kill yourself in the gym. Quite the contrary. It is not good to go from 0 to 100 in just one day. It is better to start slowly. Control the sport you do with a bracelet that monitors your movements.

Leave the car a little further away from your workplace. Force yourself to move more and, above all, take advantage of your free time to walk.

Once you exceed 15,000 steps a day (which is the World Health Organization's minimum for being healthy), you can start running and playing sports. You will see results in a few days. Your body will get used to it and you will perform better both at work and at rest. It is not in vain that sleeping well is also essential when it comes to losing weight, a task in which some medicinal plants can also be your allies.

Of course, it is also important to eat a healthy diet and avoid certain foods.