Wednesday, August 29, 2018

What You Should Eat before and After Workout To Lose Weight
If you want to make your exercise routine even more effective at burning fat and losing weight, take note of the pre-workout and post-workout foods that help you lose weight in a healthy way.

What You Should Eat before and After Workout To Lose Weight


Even if your goal is to lose weight, experts agree that intense exercise on an empty stomach is not a good idea. Playing sports involves an extra expense of energy for our body. If you don't have enough, you'll probably train for less time and end up with fatigue or starvation (encouraging you to overeat after exercise). This situation is not ideal for achieving the goal of weight loss and may also cause damage to your muscles that may have had to rely on their glycogen stores to maintain activity.

It is also not about overeating by eating more calories than you burn by exercising, because then you simply wouldn't lose a single gram. When choosing what to eat before and after weight loss workout, consider the type of activity you are going to do, its intensity, your own physical needs and also the time between eating the food and getting going.

If you want to know what to eat before and after exercising, you should of course not eat the same thing if you are training within 15 minutes of lunch as if you plan to eat it three hours after lunch. A good balance between carbohydrates, fast and slow absorption, and protein depends largely on the effectiveness of training in terms of weight loss.

What foods help you lose weight before and after exercise?


As a general rule, before training, carbohydrates take centre stage. Your body needs energetic but low-fat foods for exercise. A piece of fruit, for example a banana, a juice, or a snack in the form of a wholemeal toast with jam or yogurt with some oatmeal flakes are three good suggestions of foods that you can eat before training and that you take 20 or 30 minutes before carrying out an intense routine.

If we talk about a longer period of time between food and training, slow absorption carbohydrates come into play, those that will provide energy as the body demands it. A plate of pasta or rice and some high glycemic index fruit, such as melon or watermelon, can be the basis of an ideal menu for someone who plans to practice sports in the following hours. In this case, protein should also be present in the food you eat, especially if your training involves resistance (swimming, running, etc.) or intense muscle work (gym weights).

If you want to lose weight, include lean meats or fish in your meal and if you prefer to have just one snack, try a brown rice cake, on which you can put some slices of turkey breast or a portion of tortilla (French).

What to eat after workout to avoid weight gain?

After training hard, you'll want to know what foods to eat after training so you don't get fat, and which are recommended to keep your body burning calories while recovering from the effort. The first step is to achieve correct hydration so that the body replenishes the water and lost electrolytes. For some sportsmen and women, there is nothing better than a good glass of milk 15 - 20 minutes after the practice of their activity (you can also choose isotonic drinks). If you also notice that you need to "recharge" energy, always use "slow" carbohydrates.

The cereal bars give excellent results in order not to get fat after exercising. After a reasonable amount of time, it's time to provide the protein needed for muscle recovery and also the minerals, vitamins and fiber your body needs: salads, boiled vegetables, fish rich in omega-3s and lean meats can be ideal for a dinner around the gym. Watch what you eat before and after training if you want to lose weight, because it's important.

RELATED: How to Make a High Protein Breakfast

What You Should Eat before and After Workout To Lose Weight
 

Wednesday, July 18, 2018

Back To The Mat - More Yoga For More Variety
The term yoga can be translated as "integration", "union" or "connection". This primarily refers to the harmony between body and mind. Yoga has become a widely accepted means to compensate for permanent stress in everyday life, but this is exactly where the biggest problem lies.

Back To The Mat - More Yoga For More Variety


THE TERM YOGA...

...can be translated as "integration", "union" or "connection". This primarily refers to the harmony between body and mind. Yoga has become a widely accepted means to compensate for permanent stress in everyday life, but this is exactly where the biggest problem lies. The stress tempts to neglect the regular yoga exercises. This article should therefore help to hold on to the most sporty way of relaxation and to think more often only about ourselves and our well-being.

THE THING WITH MOTIVATION

Even the most motivated people are sometimes thrown off course. This is not unusual, the present holds its challenges and trials for all of us - both physically and mentally. Job, private life and leisure activities, all of which have to be integrated into everyday life, are very challenging for us.

In addition there are strokes of fate, relationship problems, psychologically strong strains, which we do not choose and which come over us. In addition, we ourselves are not immune to health hazards - this can also quickly become a problem for us. In times of such stress, we humans tend to reduce those parts of our lives that we regard as supposedly optional, i.e. that we do not consider absolutely necessary. However, we like to neglect the fact that it is precisely these aspects of our lives that make it worth living in the first place.

Our inner center can quickly be disturbed when we are struck by such blows. We can be very well-balanced people, and yet a really bad time can change everything. Therefore it is important to find the motivation for the things we love, because they can help us on our way back to balance.

YOGA - HOW TO GET YOUR MOTIVATION BACK TO YOU


HOW TO GET YOUR MOTIVATION BACK TO YOU

Well, how are we supposed to be motivated again? How are we supposed to find the time, peace and inspiration for regular practice again? First of all, we have to analyse exactly what ultimately caused yoga to stop motivating us on its own, as it should be. However, the reasons can also be to be found in yoga itself, instead of in the difficulties that lurk in the environment.

A few examples: The own ego becomes too big and the progress in yoga is too small and too slow for the ego. The frustration that the supposedly too little progress brings, one becomes impatient. But of course this is an absurd attitude, because yoga is not a competitive sport and certainly not an ego show. It should serve our well-being and our self-confidence (in the true sense of the word) and not our need to beat other people or to be better than them - we should refrain from this thought in principle.

Especially beginners suffer from impatience. They want to master advanced exercises as quickly as possible - but all this takes time and patience. If you don't bring them up, you can easily get frustrated. So - learning patience, over and over again on the mat, then perfecting the beginner exercises piece by piece and only approaching them after the advanced movements - this is the best method to stay on the mat for a long time. It is therefore best to consider whether the exercises you choose always correspond to your own progress. If this is not the case, it is also perfectly legitimate to shift down a gear.

YOGA - TAKE CONTROL OF YOUR LIFE


TAKE CONTROL OF YOUR LIFE

But yoga can only contribute in part to taking one's life back into one's own hands. Instead, self-reflective measures are at least as necessary. We should look at the partial aspects of our lives both individually and holistically in order to get back on track. But how can this be done, holistically and individually? Well, it's simple. Only when we analyse the different parts of our life, such as work, our private life, our spiritual side and our relationship life, can we discover what may have gone wrong so far - because something must have thrown us off balance.

Holistic means taking into account the interactions between the different areas of life. Because nothing just happens outside the context. Working life, for example, always has an impact on our private lives - our possibilities of enjoying our love life or practicing yoga. However, it is recommended that you start with an individual view and then go to the overall view.

And afterwards one must by no means regard oneself as a victim of processes or simply accept one's own situation - because with this way of dealing with things, one may not only quickly lose the desire to practice yoga, but also the desire to live. The first step towards improvement is usually the will to change - even if this is not always so easy to achieve. But if even the initiative is not there to take a different direction, life will in no way move in the right direction, that much is clear.

To take your life into your own hands means to develop acceptance for what is not changeable and to change what you actually have influence on.

Of course, phrases like "anyone can make all their dreams come true" are nonsense. For in reality our life is determined not only by what we do and want, but also by numerous other determinants. Nevertheless: May all these determinants with their definitions of our existence come down on us, our own attitude to existence should be as positive as possible. If this is not the case, we nail ourselves and become practically immobilized.

YOGA - ALMOST AS OLD AS THE MESCNHHEIT

But why should yoga be the right choice to contribute to life's happiness? Maybe it was the right thing to stop with the old tradition? Well, we should stop here and think about why we started yoga at all. What are the reasons that inspire you to start? The practice of yoga exercises has very positive health effects, and no one will deny that people's physical health is closely related to their mental state and can have extremely beneficial effects on it.

In addition, it is not for nothing that yoga is such an old method to bring body and mind in harmony. Instead, it is an instrument that has proven itself over thousands of years and offers proven and reliable services. Incidentally, this applies to the presence of people living in the West to a greater extent. Because in our time, existence itself is often so stressful that an oasis of peace and concentration can only work wonders for oneself.

Just as we have to analyze holistically what is no longer running smoothly in our lives, there is hardly a better way to get it back into line than yoga. But why is that at all?

YOGA - POSITIVE CHARACTERISTICS


POSITIVE CHARACTERISTICS

Now we should focus on explaining a little less generally and more concretely what benefits the yoga exercises can bring us. Well, first, it serves some health purposes. All yoga exercises are based on stretching, relaxing and concentrating on breathing. This process increases blood circulation in the body. The slow, controlled movement, relaxation and breathing does not stress the heart, but strengthens it and ensures an improved supply of oxygen throughout the body. Since we almost never concentrate exclusively on our breathing in everyday life, this is a welcome change and offers us the opportunity to consciously perceive it.

Speaking of consciousness - stress is now so deeply rooted in people's everyday lives that it is hardly noticeable any more, it is always present. Nevertheless, one should not come to terms with the feeling of stress - after all, the damaging effects on health are well known. Yoga may not work wonders here, but it can make a contribution, because it stimulates the parasympathetic nervous system - an important part of the vegetative nervous system. This is so important because it can send out relaxation impulses, which in turn should have extremely positive characteristics for your well-being. This is more than just working against stress symptoms, because prevention in this case is much better for health than aftercare.

Apart from all the stress, which naturally has an after-effect on our health, back damage should not be underestimated. Even if they appear as harmless wounds in everyday office life, they can cause more serious problems in the long run - until you can hardly walk. Here, too, yoga can help. By the way, these can also be a consequence of the stress I have just mentioned.

The best thing about yoga, at least in terms of health, is definitely that it helps to regulate the hormonal balance, which is so important for men and women alike.

But yoga is also a good choice for our spiritual side. Because yoga is more than just a lifestyle thing, yoga is an attitude. And that's why yoga is especially recommendable. Meanwhile more and more people are longing to occasionally leave the material world - but many do not feel able to take this step permanently. Therefore, asanas can help to promote the view of one's own life with an improved self-perception. After all, burnout can be a consequence, for example, if stress is not treated with the necessary seriousness, but is constantly reduced.

YOGA - HOW TO FIND YOUR WAY BACK TO THE MAT


HOW TO FIND YOUR WAY BACK TO THE MAT

But now the question is: How do you find your way back to the yoga mat? Well, it's simple. Firstly, we must be aware of all the advantages that we have already mentioned. Secondly, it is important to keep in mind that yoga can be the antithesis to our daily worries and thus a refuge in stormy times. What alternative is there? Neither the television, the Internet nor shopping can offer such a comprehensive and healing experience.

RELATED: How Yoga Helps With Weight Loss


MIX IT UP!

Maybe you have always practiced the same yoga styles and exercises and therefore the practice has become boring. A little variety can't hurt. So let us first dedicate ourselves to the different yoga styles that exist. Well, there are several additional interpretation possibilities for each yoga style, but it is clear that different styles also have different focal points, which can be more or less suitable for the individual depending on their own orientations and focal points.

While Kundalini Yoga, for example, focuses on the spiritual and spiritual, Ashtanga and power yoga are particularly physically intensive. For beginners it is certainly recommended to start with Hatha- or Vinyasa-Yoga, which both have relatively many variations and concentrate on slow movements, so that both are easy to learn.

Yoga - Other Workouts


OTHER WORKOUTS TO RESUME

Before you find your way back to yoga, you sometimes have to take detours. This means switching to other sports, for example. Many may prefer to go outside in the summer. If you can't get ahead with certain asanas, you can train your condition or certain muscles more specifically through other disciplines, for example.

Various points can help to make it easier to get started here as well. A positive attitude towards our own body, playing sports together with friends or exciting trend disciplines make it easier for us to become active in other ways. No matter whether you are inline skating in the park, jogging or trying out other sports such as trampolining or slacklining. All of them can make you feel better about your body and thus arouse your desire for yoga practices again.

Swimming, for example, is a joint-gentle sport particularly suitable for people with back problems, while working with free weights is not recommended for people with such injuries. If one already pauses with the Yoga exercises, one can try all kinds of different kinds of sport once and look in this way over the edge of plate - because the taking off of borders is actually taken a thought, which also arises from the Yoga.

Often it makes sense to combine yoga with other disciplines anyway, for example in order to power oneself to the full alongside the asanas.

EXCURSION: DOSHAS AND ITS EFFECT

The Doshas are extremely important aryuvedic provisions for the constitution of humans. They regulate both physical and mental constitutional conditions and should therefore not be completely ignored. There are three doshas, some of which attribute very different attributes to humans.

It is remarkable that the doshas are even described so precisely that peculiarities of the body structure such as size, face shape, eye shape, teeth, weight, hair, visibility of the veins and other specifications can be named. But that's not all. The doshas even determine what weather conditions people prefer and how they eat. But even with these very exact things is not over yet, because up to the characteristics like courage, how faithful a person is and other really intimate details Doshas can give information. To diagnose them, aryuvedic doctors make a very careful anamnesis to ensure that they are actually correct.

LIVING CONSCIOUSLY - EXPERIENCING A TIME OUT

Sometimes there are times when the best workouts and yoga exercises don't help anymore. There are times when everyday life literally flattens you out and the work-life balance gets completely out of control. So we need some time out. And time-out does not necessarily have to be understood as a simple time-out from work. Time out can mean getting out of your city, out of your circle of friends and far away from anything that causes stress.

Healing also means living carefully, even if it can sometimes be boring. How about a break far away from home, in a different time zone? There you can lead a life as it is hardly conceivable at home. Only pay attention to your own health, nutrition and nature. Meet people who have also decided to take a break and want to escape the promises of Western life.


But even if you don't need this colossal outbreak, targeted time out at home can be quite useful. These never happen on their own, because even on weekends there is always something to do? Only because you allow it yourself. So you have to leave a weekend free in advance - and also not allow any appointments. This is the only way to keep it free and ensure that there is time for yourself. Then off to the mat, to the sauna and to enjoy. No matter how time is spent, time-out also means mobile phone off and deliberately not taking advantage of some amenities, not spending time on the Internet and of course not answering e-mails. This is the only way to actually take a break from the blessings that modern life brings, but which can also quickly become a curse.

Koh Samui Yoga


INSPIRATION WANTED: HERE YOU CAN FIND IT

But without question, as already indicated, it makes much more sense to take flight and look for another place to find one's own center. But of course you should choose a suitable place - for example Koh Samui in Thailand or Sri Lanka. Apart from beautiful beaches, there are also some yoga retreats that are highly recommended and guarantee that one is not too distracted by worldly influences. Otherwise, of course, remote areas that are less developed for tourism are particularly suitable. Bali is preferred by many travelers, but of course this is also a matter of taste. The Dutch Caribbean attracts other people looking for meaning - a good research before departure is certainly a good investment of time to meet one's own needs.

RELATED: Yoga For Weight Loss

Monday, April 23, 2018

5 Effective Exercises for Abs

You finally want to get rid of those nasty fat pads on your stomach?

Then let's get to work on the bacon - preferably with targeted exercises for the stomach!

We'll tell you how it works - and what else to look out for!

5 Effective Exercises for Abs


How does it finally work with a flat stomach?

If you want a flat stomach, you should eat healthier, exercise regularly (such as jogging, cycling or swimming) and do specific exercises for the stomach. Then the best conditions are created for the unloved fat pads to finally disappear!

What are great exercises for the stomach?

Here we have put together five effective and effective exercises for you:

1. Exercises for abs 1: for straight abdominal muscles

  • Lie on your back and lift both legs.
  • Now bend your knees at 90 degrees.
  • Now stretch out your arms to the back.
  • Exhale, raising your upper body.
  • Breathe in, lower your upper body again without placing it on the floor.
  • Repeat this exercise for a total of three sets of 15 repetitions, with a short break in between.

2. Exercises for abs 2: for oblique abdominal muscles

  • Raise your legs at right angles with your hands at the back of your head and your elbows out.
  • Exhale, moving your left knee and right elbow towards each other. The right leg is stretched out.
  • Breathe in, the upper body is lowered again without being placed on the floor.
  • Repeat this a total of ten times.
  • Then change sides.
  • A total of two sets of 10 repetitions.

3. Exercises for abs 3: for the transverse, deep abdominal muscles

  • Go to the quadruped stand.
  • Now move your shoulders towards the floor and away from your ears. The belly button is pulled inwards.
  • Exhale, raise your knees a little. The middle of the body should be tense.
  • Hold this position for a few breaths.
  • Then put off the knees and released the tension.
  • Repeat this a total of five times.

4. Exercises for abs 4: for the hip

  • Sit on the floor, hands should not be supported.
  • Now pull the belly button firmly inwards.
  • Now the left knee is pulled towards the upper body, the right leg is stretched out.
  • Then change sides.
  • Repeat this exercise ten times and then take a short break.
  • Then again two sets of 10 repetitions.
  • Beginners can also lean their upper body a little more back and/or support themselves with their forearms on the ground.

5. Exercises for abs 5: for the entire abdomen

  • Walk into the forearm support, place the toes so that the body forms a straight line parallel to the ground.
  • Now pull the shoulders from the ears to the ground, the belly button firmly inwards.
  • Now lift your left leg and hold it for three seconds.
  • Then lower again.
  • Change of ends.
  • Repeat this five times on each side.

Don't forget to breathe regularly! Because this is the only way to make the exercises for the stomach really effective...

5 Effective Exercises for Abs - You finally want to get rid of those nasty fat pads on your stomach?



RELATEDHow To Work Lower Abs - 5 Exercises That Will Get You Started

Saturday, March 10, 2018

Muscle Hypertrophy vs Strength - Yes, There is a Difference
People wonder about the difference between muscle hypertrophy and strength and how the two are related.
I will discuss the both of them and how to train for each.

Muscle Hypertrophy vs Strength - Yes, There is a Difference


The Difference Between Muscle Hypertrophy and Strength


Muscle Hypertrophy


Muscle hypertrophy, otherwise known as muscle synthesis, is a process where the muscle gets bigger, mainly through sarcoplasmic hypertrophy. Although there is also myofibrillar hypertrophy (Also known as sarcomere hypertrophy) which is a bit different from sarcoplasmic hypertrophy. Hypertrophy relies on nutrition a lot more than strength does in the long run. Muscle can't be built with nothing.

Muscle hypertrophy is started off when a muscle is damaged after a workout. There are certain hormones that effect this process such as testosterone, growth hormone, insulin-like growth factor and insulin. When the muscles are repairing a few things happen. First the muscles swell up. This causes the blood to circulate through them. This means that more nutrients and oxygen are delivered to help repair the damaged muscles.

Strength


Strength is a different type of gain. It's a process where the muscles get used to being activated. The body gets used to muscles firing via neural adaptions, which means that to get stronger you need to rely less on hypertrophy and more on neural adaptions. Strength is also a bit easier to improve, especially in the short term. Some studies showed that people that are new to training could lift up to double the original weight used in a matter of weeks via a phenomenon called "noob gains". Another fun fact is that the muscle gets a bit denser via myofibrillar hypertrophy which unlike sarcoplasmic hypertrophy helps with performance.

To be more exact, this is how strength is improved: when you train, the body "remembers" the movement patterns for each exercise making you more efficient at activating the muscle groups used during that specific exercise.
There are however a few well known supplements that can help increase performance short term. A few of those supplements are citrulline-malate, beta-alinine and caffeine.

How to Train


Now that we have everything covered, lets talk about the most interesting part on this topic - how do we train for each of these? The answer is simple, more reps with less weight for muscle hypertrophy and less reps with more weight for strength. I would recommend 15 to 20 reps for muscle hypertrophy and 1 to 5 reps for strength.

Some research states however, that for strength gains it is optimal to do 1 set per exercise, while for muscle hypertrophy it is generally recommended to go high on the volume and do about 4 sets per exercise, so further into the details, I would recommend the following:

Muscle hypertrophy


Reps: 15-20 (Go higher if you are a beginner and lower if you are intermediate/advanced)

Sets: 3-5 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Exercises: 5-7 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Rest: 30-120 seconds (Go higher if you are a beginner and lower if you are intermediate/advanced)

General tip: choose a few compound exercises for a bigger growth hormone release and to get the muscles ready to work and then a few isolation movements to cool down at second half of the workout, to get the blood flowing into the muscle (Via the phenomenon called "The pump" and generally through contraction with high reps). You should also consider adding slow eccentrics.

Who is this optimal for: this approach is optimal for bodybuilders and teenagers looking for an aesthetic look. It is a very good approach for teenagers as the low weight training reduces the risk of injury.

Strength


Reps: 1-5 (Go higher if you are a beginner and lower if you are intermediate/advanced)

Sets: 1-3 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Exercises: 3-5 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Rest: 90-180 seconds (Go lower if you are a beginner and higher if you are intermediate/advanced)

General tip: try to get rid of isolation exercises and aim for compound exercises. I must also add that quick and explosive concentric movement is the best way to go for strength and power.

Who is this optimal for: this approach is optimal for people trying to compete in strongman, powerlifting, playing sports or who do manual labor. This type of training will promote muscle activation efficiency which in turn might mean saving a bit of energy doing things like manual labor or sports.

Conclusion

As we can see, they are both different and are both trained differently, and fun part is, we can combine them to get the best out of both worlds. To combine them you can simply just follow a split such as the push/pull/legs split, first three days you would do strength training then the next three days you would do hypertrophy training. With this type of training you can be a power-builder, a mix between a bodybuilder and a power-lifter.

NOTE: When I say a specific amount of reps, I do not mean picking up pencil weights and just flinging that weight for the specified reps, but I mean that you should use a weight at which you would struggle to do the needed amount of reps.

Source

Thursday, March 01, 2018

7 Firming Butt and Abs Exercises for Women
Do you want the best firm butt exercises which dissolve cellulite and tighten your glutes? What woman wouldn't want to have a bottom which is tight and toned. I want to share with you 6 exercises which can dramatically strengthen your back side and lower body.

Romanian Dumbbell Lift


Romanian Dumbbell Lift


  • Stand straight, holding a dumbbell in your left hand, with your feet at shoulder width apart.
  • Lift your right leg up and back with your knee straight and lean your torso forward, until your torso and right leg form a straight line and are parallel to the floor.
  • You should feel the tension in your right hamstring and glute, and when you do, swing your leg back down and stand back straight up.
  • Repeat with each leg 10 times.

Sumo Squats


Sumo Squats


A wider stance will automatically emphasize hamstring and glute work;

  • So stand with your feet a step more than shoulder width apart.
  • Utilizing the weight of a barbell or dumbbells if you want to make the exercise more difficult, tighten your abs and squat down until your thighs are parallel to the floor.
  • Slowly stand back up and repeat for two sets of 10 squats each.

Explosive Lunge


Explosive Lunge


  • Start in a typical lunge pose, with your right foot forward and bent 90 degrees at the knee and your left foot extended behind your body.
  • Tighten your core and propel yourself upwards with your right foot, so that you are jumping in the air.
  • Switch feet mid-jump and land in a lunge, with your left foot forward.
  • Repeat for two sets of 5 reps each.

The Explosive Lunge is a high intensity exercise, but it also gets results quickly – while it is great to practice once or twice a week, be sure to keep your routine within personal limits.

Bicycle Crunches


Bicycle Crunches


Firstly you'll need to be lying on your back on the ground. It's best to use a yoga mat if you've got one.

Secondly, place your hands behind your head and your legs in the air in a bent L shape position.

Thirdly, bring your right elbow to your left knee and at the same time extend the right leg.

Fourthly, return to your original position. Now do the exact opposite of what you've just done. Bring your left elbow to your right new while extending your left leg.

Finally, repeat these steps for as many repetitious as possible. Remember to perform this workout slowly, this will ensure that you are maximising tension on the abdominal muscles.

V Sit-Ups




While traditional crunches and sit-ups only work the upper abs, V sit-ups target the lower abs as well.

  • Begin on your back with your arms extended over your head and your legs straight out on the ground.
  • Pull your arms forward while you lift your shoulders off of the ground.
  • At the same time, keep your lower back on the ground and pull your legs upwards to meet your arms.
  • Pause and gently lower back to the ground.
  • Repeat.

Flutter Kicks




  • Lie on your back on the ground with your legs fully extended.
  • Place your arms along your sides with your hands under your butt, palms against the floor.
  • Tighten your abs and lift your heels off the floor approximately six to eight inches.
  • Scissor your right leg up so that it forms a 60-degree angle with the ground, then begin flutter kicking your legs, so that you drop your right leg toward the ground as you lift your left leg up into the air at a 60-degree angle. Make sure you initiate these movements from your abs, keeping your lower back flush to the ground and your core tight.
  • Continue flutter kicking for 30 to 60 seconds.

Russian Twists


Russian Twists


The Russian twist is a great exercise for giving your tummy a much-needed workout. The best way to do it is with a ball. Hold it in front of you with both hands while sitting on the floor. Turn one direction in a 45 degree angle. Your back and core should be straight, and your abdomen should do the twisting. You should be really feeling it there when you go to the side. Go 45 degrees one way, and then do it the other way.

The above mentioned exercise are just a tip of the iceberg. If you've never done any of these mentioned exercises, make sure to use light weights until you get used to holding a much heavier weights or barbell overhead. Mix these exercise with any cardio workouts you have and in no time, you will be ready to wear your bikini.

7 Firming Butt and Abs Exercises for Women - I want to share with you 6 exercises which can dramatically strengthen your back side and lower body.

Friday, January 26, 2018

Why Kettlebell Training Is Great for Weight Loss
Kettlebell Training has become a very weight loss training approach among the top personal trainers and strength coaches. It is no surprise why many hot looking Hollywood celebrities are hooked to this ancient Russian strength and fitness training tool. Although kettlebell training entails using an odd-looking cast iron ball with a suitcase handle attached to it, it is an incredibly efficient weight loss tool and training method. For anyone who wants to lose weight in a rush and not be a slave to countless hours on a cardio machine, the kettlebell training will get you the tight and tone body fast. The following are 3 factors why this ancient Russian strength training will get the excess fat off your body fast.

Why Kettlebell Training Is Great for Weight Loss


Factor #1- Involved Full Body Movement


Why bother training your body by isolating muscle parts when you can work them all in one go? Unlike certain exercise approach, kettlebell training does not specifically target certain muscle groups. Instead, it trains the body to be functional by moving with maximum efficiency and minimize energy leakage through full body movement. In other words, it teaches the body to move as a functional unit. Because kettlebell workout is a whole-body training, no muscle parts are spared and you will find that your body will burn fat in high gear. Talking about time-efficiency you work more parts of your body in short amount of time with kettlebell training.

Factor #2 - Fast Muscle Contraction in Ballistic Kettlebell Moves Burn High Amount of Calories During and After Exercise


Explosive muscle contraction with resistance training consumed more calories than slow muscle contraction during exercise as shown in studies. In fact, it is found that explosive muscle contraction in resistance training such as kettlebell workout caused more post-workout metabolism than slow muscle contraction. This is because of the preferential muscle activation of fast-twitch fiber which cost between 3 to 4 times more calories than activation of slow-twitch muscle fiber. If your aim is to lose fat fast, then the rapid muscle contraction in ballistic kettlebell exercises such as swings, snatches or cleans are perfect for quick fat loss. They will get you to burn more calories and cause more post-workout energy consumption. Why would you do a workout that is 3 to 4 times slower in burning fat when you can burn fat fast with kettlebell training?

Factor #3 - Intense Resistance Training Increases Post-Exercise Metabolism


Intense resistance training increases Excess Post Oxygen Consumption (EPOC) also known as "afterburn" which refers to the oxygen required to burn fuel to return the body to normal state. The longer the EPOC the better because you take advantage of the fat-burning effects after an intense resistance training. Unlike steady-state aerobic activity such as jogging and walking, kettlebell training which a form of intense resistance training can cause high level of metabolic disturbances that results in up to 48 hours of EPOC.

RELATED: How to Design Your Own Kettlebell Workout


Why Kettlebell Training Is Great for Weight Loss - For anyone who wants to lose weight in a rush and not be a slave to countless hours on a cardio machine, the kettlebell training will get you the tight and tone body fast.


Article Source: https://EzineArticles.com/6602868