How to Lose Weight in the Lower Body

How to Lose Weight in the Lower Body

Everybody’s heard of skipping leg day. Everyone’s seen those gym rat guys who only bother to work out their upper bodies and end up looking ridiculously top heavy. For them the problem seems like an easy fix, simply gain some weight on their legs. For a lot of women the opposite can be a problem however, and they can’t seem to figure out how to lose weight in the lower body.

It’s called the pear shape and you’ve already seen it in women everywhere. Although it is flaunted by some of the hottest women in the world, the pear shape body can be hard to get right, and extremely frustrating to be stuck with.

So just how can we work to target these problem areas in the lower body that seem to gather all the body’s fat into one little place, and then stubbornly hold on to it no matter how much you work?

You probably already know what you basically have to do, but the secret is not in that you do, but how you do it. Let’s look at a few different things you definitely need to try…

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

 


1: Gain Muscle


There unfortunately isn’t a single exercise that works to reduce fat in just one region of the body, instead the body will use fat from wherever it likes for whatever exercise you might be doing.

The bad thing for people specifically trying to lose weight in the lower body, is that this isn’t directly possible.

But that doesn’t mean you shouldn’t exercise, in fact quite the opposite. If the whole body gets fitter then it will burn more calories without you even having to do anything!

Gain Muscle

Ever wondered why body-builders need to eat so much? It’s because muscle mass takes a lot more calories to maintain than body fat does. If you slowly build the muscle in your whole body it’s like pushing a snowball from the top of a mountain. The further the snowball travels the bigger it gets.

The same is true here, the more muscle you have, the more fat you will burn.

You would never believe it but the human body actually burns the highest percentage of fat when it’s sleeping!

So once you have some good muscle doing the hard work for you, you’ll find it much easier to lose weight all over.

 


2: Understand the Exercise


To keep the balance of exercise perfect for fat loss and muscle growth it’s important to understand the differences between types of exercise. We don’t often want to cross over in what’s called Anaerobic respiration.

This is when your body can’t get enough oxygen to break down fat cells, so uses glycogen instead. If we want to lose fat we need to work hard, but not too hard. Hovering around the 60-70% level of our maximum heart-rate should be perfect.

Understand the Exercise

This type of low intensity exercise is also great for our muscles. It allows nice lean muscles to develop in your hips and thighs. These will replace the larger fat stores and use more calories just by existing, so a real win-win in the fight against the pear shaped problem.

 


3: High Intensity Bursts


Just adding a few high-energy bursts into your exercise regime can be extremely beneficial. A 30 second sprint followed by a 3 minute jog is much more effective than one without the other. This type of training is called H.I.I.T and it is used by trainers all over the world for a number of reasons.

One is that it allows you to reach that peak effort again and again in a single session. Another is that it permanently changes how your body stores fat. The third reason is genuine magic. Due to a little thing called EPOC your body will continue to burn excess calories by itself for a whole 24 hours after a H.I.I.T exercise.

So how do you lose weight on your lower body?

By making your whole body work for you. Obviously exercise isn’t everything. You can’t be eating huge amounts of fat and expect to lose equal amounts and then more. You have to make sure you are using more calories than you take in, every single day.

Losing weight is a two player game. You and your body are in it together, and as long as you are willing to put the hard work in, your body certainly is too.

Looking to lose that weight and improve your metabolic health? Check out our review of the Fat Diminisher System HERE

Running Advice – Exercising With a Hangover

Running Advice - Exercising With a Hangover

Regulars to this site will know by now that my main weapon against the belly bulge is running – I love it…yet hate it…at the same time (no pain, no gain!).

Those closest to me will also know that I like a drink or two throughout the week…and that sometimes leads to me exercising with a hangover.

I have to admit – this running lark is usually the best way for me to kick that ‘morning after’ feeling, it’s brilliant way of sweating out the night before.

But is this type of exercise good for a body that’s already been through the mill with alcohol?

What damage can this do (if any) and how should you approach exercising with a hangover?

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE


Should You Run After A Super-Binge?

Okay, okay, it doesn’t necessarily have to be a super-binge of alcohol – lets just say a skin-full!

Personally, I always thought that exercising the morning after was a big NO-NO for your body – I thought it would do more harm than good. But, I’ve come across conflicting views on this through my research…

What Matthew Kornblatt Says…

And who the #### is Matthew Kornblatt? (I hear you say).

Well, Matthew Kornblatt is a certified personal trainer and the founder of RightFit Nation.

He seems to think that exercising the morning after is the best way to get rid of the body toxins from the night before (the crap they put in alcoholic drinks!). Apparently we just sweat all the garbage out of us.

Should You Run After A Super-Binge?

He believes that you need to eat a meal made up of carbs before taking on the workout, something like oats or fruit, it restores the energy that the hangover takes off you (this meal is to be consumed about an hour before the workout starts).

NOTE: I’m pretty much against this meal thingy because I’m a runner – I need to put at least 2 hours between eating and starting a run…otherwise I tend to throw up in my mouth halfway through the run!

He also points out that it is important to drink a load of water before your workout – a hangover usually means your body is dehydrated and needs more liquid in it.


So What Actually Happens To Your Body When You’re Hungover?

This is the important part really BEFORE you decide to take on ‘drunk running’ or not – what is actually going on inside your body?

1) Your Head (Ache)

Excess alcohol upsets the production of vasopressin, a hormone that controls fluid balance. This means you are constantly running to the toilet throughout the night out in question, to have a wee!

This is one of the main causes of dehydration the following morning.

Alcohol also messes about with your immune system’s cytokines. These are chemical messengers that get off on switching on the ‘pain button’ in your body. This contributes to the headache you get the next day.

The darker choices of alcohol also contribute to the hangover headache. If you choose to drink a clean spirit like vodka you are giving yourself more of a chance of avoiding a bad head the next day.

Darker options like whiskey, bourbon, beer and dark wines contain more congeners – these little blighters can exacerbate hangovers.

2) Oh My Liver!

Yep, we all worry about this one…and rightly so! What happens to our livers when we consume a ton of alcohol?

A liver can in theory, only detox one alcoholic drink per hour. Now, if you are a reasonably slow drinker (which I am not), and you can pace yourself (which I can’t), you are far more likely to get away with a reasonably healthy liver.

P.S. The last thing your liver needs on the morning after is a ton of headache killers like acetaminophen piled into the body!

3) Stomach

Alcohol irritates the stomach – some suffer from this more than others (I suffer from this!).

Some people get sick at the very thought of food ‘the day after’ – this is down to alcohol playing games with your stomach AND a little bit of alcohol withdrawal (believe it or not!).

4) The Levels of Your Energy

So you were up late drinking last night – that is why you are so knackered the next morning right?

Well, this isn’t the only reason I’m afraid. When you sleep after drinking you are not really getting ‘proper’ sleep – it actually disturbs the brain’s normal sleep cycles.

It’s also worth noting that in most cases your energy levels will be screwed up for a full 24 hours. There are no real cures for this (so forget about the old wives tale of greasy eggs and bacon!).


Exercising With a Hangover

So there you have it – the ball is well and truly in your court!

Matthew Kornblatt seems to think that exercising is a great way to get over a hangover, and I agree with him to a point, but that’s as far as it goes with my own personal opinion!

You see, I sometimes run distance to get over the night before and it works well – but I don’t necessarily feel that great afterwards. I also wonder how good this sort of option is for the heart – surely running with a hangover puts more strain on it?

So I’m looking for your own personal opinions on this subject – do you often exercise after a night out drinking? Does it help you feel better? Do you think it could possibly work against your body in the long run?

Please leave your thoughts and opinions in the comment section below.

The Old School New Body program offers unique and effective solutions to lose weight and prevent ageing. Find out more HERE

How Many Steps Per Day to Lose Weight?

How Many Steps Per Day to Lose Weight?

Just a quick question before we dive straight into the article – how many of you reading this are currently wearing a fitness band/bracelet?

Well, at a guess, I’d say about 99% of you, right?

Well I recently joined the ‘Fitbit club’ when my partner bought me one as a gift – I’d recently returned to running and she wanted to know if I was overdoing it or not!

I have to admit – so far I’m rather impressed by how they manage to ‘push’ you into doing more every day – they are like a constant nag or reminder that clings to your wrist…and that can’t be bad from a health point of view, right?

But how much of a difference can these fitness bands make IF we are unable to judge what exercise level is effective for us?

For instance, how many steps per day to lose weight?

In this article we will be taking a closer look at the correct fitness paths to take with these handy little trackers, checking out the levels and pinpointing their advantages…

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE


How Many Steps a Day to Lose Weight?


A simple Google search on this very subject will bring up an absolute landslide of articles that all point to one number – 10,000.

How Many Steps a Day to Lose Weight?

That’s right, apparently all of us should be aiming for at least 10,000 steps a day with our shiny new fitness bands!

That’s fine – sounds about right…but can this stationary number work out for everyone? is that number appropriate for everyone?


The 10,000 Steps Gig


To be brutally honest with you – I had not really heard that much about the 10,000 step mantra BEFORE I got hold of my fitness band. I’m more old school – just run a decent amount of distance every day and you’ll do just fine!

But, this 10,000 step setup is traceable as far back as the 1960’s in Japan. They figured out that depending on a person’s stride length, 10,000 steps correlates to approximately five miles.

Remember now – this is way back in the 60’s…and people had slightly different lifestyles back then.

These days it’s thought that the ‘desk job’ generations are racking up nowhere near 10,000 steps. In fact, most adults struggle to reach 5,000 steps.


Do Fitness Trackers Really Work?


First things first – do these fitness devices really work or are we wasting time (and wrist space!) by wearing them?

Well, you are always going to get the controversial articles in the health niche that sh#t on everything new – this is part of the game I’m afraid.

Besides, these types of articles are designed as ‘click bait’ and easily make their way onto social media – most of the time they are not based on any sort of fact (they are just designed to disagree with fact).

Recent studies show that fitness trackers do show a moderate effect on increasing step count and/or physical activity – FACT.

Do Fitness Trackers Really Work?

On top of this, older patients involved in the study lost weight and had decreased LDL levels after 12 to 14 weeks of use (their main aim was to rack up 10,000 steps a day!).

There have also been numerous reports from various work sectors about ‘office fitness’. Apparently certain work locations actually promote this step tracking lifestyle and openly motivate employees to increase their physical activity.

I feel a lot of this success is down to human nature – at last we have a visual record of the amount of exercise we are getting through in day to day life, a tangible record of our daily activities really does seem to make a difference.


Tips to Get More Steps


A lot of individuals seem to like building up to the 10,000 steps mark but I was certainly not one of them. The moment I got the tacker on my wrist I was off with the default setting…which was 10,000 steps.

A quick link with an app on my phone (which I now never use!) and away I went.

If 10,000 steps is the minimum ‘sweet spot’, why waste your time building up to it?

It may seem like a lot of work when you first get your fitness tracker but you’ll soon realise that you move A LOT more in a daily period than you initially thought!

  1. If you see stairs USE THEM! The elevator is out of the question once you are wearing a fitness tracker.
  2. Quit sending emails – get up and walk to the colleague in question (besides, it’s nice to chat sometimes!)  🙂
  3. Don’t use the toilet closest to your desk/office/floor – pick a new one and walk there every time nature calls.
  4. Grab some lunch outside the office and have a walk when eating (weather dependent of course!)
  5. Use phone alerts to remind you to get off your ass and move!
  6. After a big meal go for a walk – slumping down on the sofa to recover from your over-stuffing will NOT help you lose weight.
  7. How often do you exercise as a family? Ever thought about grabbing the kids and going out for a healthy hike? Maybe a walk around town or the city center?

Do you wear a fitness tracker and are you aiming for at least 10,000 steps a day? We would love to hear your opinions on this subject – please leave them in the comment section below.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

How to Lose Weight in The Office

Sitting in front of a computer in a stuffy office can wreak absolute havoc on the health of your body – but we all have to earn money somehow, right?

Did you know that if you work a desk job, recent research reveals that you are more likely to be overweight, have metabolic syndrome and even have higher risks for cardiovascular disease.

I’m guessing that this is NOT good news for at least 99% of you that have landed on this article, right?

But it’s not all doom and gloom – if you make a conscious effort to implement a few subtle changes in your office lifestyle you could actually lose a bit of weight (that’s right – I said LOSE a bit of weight!).

Let’s take a closer look at how to lose weight in the office…

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE


1) What Are You Drinking?

Hands up how many of you opt to drink water throughout the working office day?

(silence!)

That’s what I thought – why drink water when you are pissed off sitting in front of a glaring PC screen?

Coke, Fanta, mochas, lattes, Red Bull…the list goes on and on!

If you are drinking anything other than water when you are sitting down you are in trouble!

What Are You Drinking?

Having these drinks next to your keyboard all day will not only increase your calorie intake, but will contribute to poor teeth and gum health.

Also, the sugar content of these drinks will really mess with your overall work performance. Did you know that high sugar intake can easily cause your energy levels to peak and then fall?

These types of energy ‘jumps and falls’ can seriously effect your work productivity overall (don’t tell your boss!)


2) We All Stand For Something…

Okay, okay, I know a lot of the day is spent sitting in front of a computer with an office job…but there are chances to stand and work every now and again.

When you stand you are burning more calories up, increasing blood flow and your overall energy levels, giving yourself a corrective posture AND speeding up metabolism.


3) Homemade Snacks Vs. Vending Options

Vending machines are not your friend when it comes to matters of health – they never will be really!

Whatever you find inside these vending machines is bound to be pumped up with extra levels of sugar and sodium – these snacks need to be tasty after all!

These sorts of snacks WILL actually take away the feelings of hunger…but NOT FOR LONG!

Homemade Snacks Vs. Vending Options

You are looking for snacks that will provide energy or nutrition with a balance of nutrients like protein, complex carbohydrates and good fats…

With this in mind – make your own snacks at home and take them to work in an airtight container (this actually saves a lot of money as well!).


4) A Lunchtime Walk Maybe?

As we all (should) know by now – aerobic exercise is pretty awesome when it comes to taking on your body’s fatty deposits. It’s also good for keeping weight off in the first place!

Ideally you should aim for 30 to 60 minutes of moderate-intensity exercise a day – a brisk walk at lunchtime can get you a lot closer to this target.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE


5) Are You Stressed?

I work full time in front of a computer but I’m self employed – I don’t often feel the pressures of stress within the office environment (because I’m in charge!).

It doesn’t really matter if you absolutely LOVE your job – some days you are going to feel completely stressed out!

Are You Stressed?

Reducing stress can help you lose weight, according to research from the University of Kentucky.

When you are stressed you tend to get the impulse to overeat – it’s a way of reacting to emotional upheaval (emotional eating habits).


6) Do You Commute?

So the car is usually the easiest way to get to and from work – especially if you have trouble hearing the alarm clock every morning!

By simply ditching the car and walking, riding or even taking public transport, you are doubling your chances of reaching your weight loss goals.

If you have to drive due to location then simply find an area away from work where you can park for the day. Give yourself a little distance to cover to and from work.

Remember – even the people that opt to take public transport will see some sort of results. You will always have to walk to the closest bus or tube/subway stop.


Exercises to do at Your Work Desk

We thought we would include a bonus section to the article covering a couple of exercises to do at your work desk. Spend 30 seconds on each of the following moves, and try to fit in the workout several times a day…

The Chair Dip Exercise


The Desk Pushup


We hope you have enjoyed our article on how to lose weight in the office. If you have any questions on the subject please feel free to leave them in the comment section below.

How To Lose Weight The Lazy Way

How To Lose Weight The Lazy Way

Saying that you are too lazy to make a change or to go on a diet can make you the target of negativity and criticism, which is the last thing you need.

If you have some spark of a desire within you to lose weight, but are lacking the motivation, energy or the means to proceed, what you need is a positive approach that works with your laziness, not against it.

It is possible to lose weight in small steps, and gentle efforts. Here’s an introduction on how to lose weight the lazy way…

The Fat Burning Kitchen Guide – Your 24 Hour Diet Transformation to Make Your Body a Fat-Burning Machine. Find Out More HERE!

It All Starts With Small Dietary Changes…

There is a big difference between going on a diet and making dietary changes. The first can require a lot of time, effort and thought that immediately seem beyond the capabilities of the lazier dieter.

Dietary changes, however, are more manageable can can be made without having to do too much work.

Do you want to spend your time planning out meals to some strict diet that you already know you don’t have to motivation to finish, or do want to enjoy a similar routine to your current life, just with a little less sugar or fewer carbs?

The key is in cutting down on a weakness rather than overhauling your whole diet.

It wont make you fitter and slimmer in a short space of time, but it might slowly help you to burn a few pounds, gain some energy and feel better about yourself.

Finding The Right Form of Exercise For The Less Motivated

Exercise is a dreaded word for the lazy, so it is best to replace it with the word activity. What activity can you do that will get the muscles moving, the heart pumping and help you to burn off some calories?

A few stretches or a little strength training for 5 minutes during a commercial break is better than just lying in front of the TV.

Walking a little further around the shops or taking the stairs instead of escalators can make a difference. Even housework can be a great way of burning calories.

It has to be done at some point, so kill two birds with one stone – scrub a little harder and really work that vacuum to burn fat and get the house looking great.

At this point, it probably goes without saying that the gym is not somewhere that you see yourself visiting. The whole atmosphere can be pretty intimidating and it is too big a step for first timers.

If you want to use some form of exercise machine, but want the easiest, laziest form going, there are a few at-home models that might help.

Exercise bikes are a popular choice for home gyms because of the potential for fitness and weight loss, but it all depends on the style.

A full-on spinning bike or a model with tough resistance is going to be too much.

The alternative is to try a recumbent bike or a desk bike. The latter is essentially a box with pedals and a monitor that you can pedal while working at the desk or watching TV.

A recumbent bike provides a more gentle, comfortable approach for lazier users because of the angle and support of the seat.

Add in a media shelf for a tablet and some headphones and it is a great way to get a little exercise while catching up on a box set.

You don’t need to be an over-active fitness freak to get in shape and lose weight…

Even the smallest of efforts can go some way to creating a better, healthier you, so you shouldn’t be afraid of starting small and celebrating the smallest achievement.

Don’t feel bad if a friend ran a mile in a record time while you did little more than walk to town. If you made that choice to walk rather than drive then that is an achievement.

The same goes for dieting.

Your friend may have discovered some incredible drink full of super-foods, but if you managed to cut down the sugar in your coffee for a week then you also found a healthy alternative and worked to improve your calorie intake.

After a while, all the small changes and little efforts can mount up.

This is a brief guide on how to lose weight the lazy way. With these approaches and the benefits they bring, you should find that you enjoy some small results, gain a more positive attitude, see your efforts in a new light and perhaps even find that energy and motivation to progress from a lazy dieter into a more determined one!

Looking to lose that weight and improve your metabolic health? Check out our review of the Fat Diminisher System HERE

Does Exercise Help Anxiety And Depression?

Can Exercise Help With Depression?

If you are asking yourself “does exercise help anxiety and depression?” then you might be happy to know that the answer is “yes!”

There are multiple studies and researches done on this subject and physical activity can alleviate feelings of depression and anxiety.

This is a great reason to start going to the gym on a regular basis and reap up all the benefits provided by exercising and fitness.

Here are several ways physical exercises can help you cope with depression.

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE

1) Exercising Can Change Your Focus

Many people are depressed simply because they are too worried and they think too much about the negative sides of life.

For example, those people’s minds are focused on bills, taxes, their boss who is a bad person, the gossiping around them and so on. By exercising on a regular basis, you can totally change your focus.

Doing mild physical activity will make you concentrate on your body, your breathing, your muscles and your overall physique.

As a result, your mind will get a break from worries and problems and you will feel better. Performing exercises regularly will help you cope with daily stress easier and this will alleviate depression in the long run.

2) Exercising Releases Endorphins

These hormones are also called the hormones of happiness and everyone needs them to have a satisfying and fulfilling life.

When you work out, your brain releases endorphins and other substances which will lift your spirits. If you have ever heard of the “runner’s high” then now you know what it is all about.

Jogging, swimming, doing cardio workouts or lifting weights will force your brain to release endorphins and as a result, you will feel much better and have a clearer mind.

3) Exercising Will Boost Your Self Esteem

Depression and anxiety are two unpleasant feelings which stem from a low self esteem. People who don’t trust their strengths and have little to no confidence in themselves will eventually experience feelings of depression and anxiety.

Although this is a natural, logical thing, it is not something you are forced to live with every day.

If you start a workout program and you stick with it, your self esteem will automatically be improved. You will feel better about yourself. It will become part of your identity.

You will think about yourself as a person who is disciplined and has the power to make a change. In the long run, exercising will be the backbone of your self esteem and it will make you feel much more confident and powerful.

As a result, feelings of depression and anxiety will surely decrease, until they will be eliminated altogether.

4) Exercising Improves Your Overall Health

Working out is always a great way to improve your health, there are so many health benefits which can be taken from physical exercises.

For example, people who are depressed and feel anxious are more likely to have a poor posture, have high blood pressure and even be overweight.

If those people start a workout program, they will automatically experience the full benefits. Exercising is known to reduce blood pressure and sugar levels, to increase stamina, boost the metabolism and help burn fat in the long run.

As a result, those who are depressed will lose weight and substantially improve their health.

Additionally, exercising strengthens the back muscles which in turn will help everyone have a correct posture at work and at home.

Having a good posture will in turn improve the self esteem and any depression and anxious feelings will be gone.

5) Exercising Improves Sleep

Nothing can be better and more rejuvenating than a good night’s sleep. Unfortunately, many people who struggle with depression and anxiety rarely sleep well.

Even worse, statistics show that almost half of the world population suffers from a sleep disorder of some sort.

You can eliminate this by exercising.

Working out regularly will help you relax and eliminate stress and tension from your muscles – these are the enemies who prevent you from sleeping well.

After a couple of days or maybe a week, you will see that your sleep is deeper, without interruptions and more rejuvenating.

As a result, you will feel better and your depression and anxiety will consequently subside.

Taking on Depression With Exercise

Now you have 5 powerful answers to the question “does exercise help anxiety and depression?”. Eliminating depression won’t happen overnight, but it is definitely possible!

Take action now and you will thank yourself later.

The Old School New Body program offers unique and effective solutions to lose weight and prevent aging. Find out more HERE

Walking to Lose Weight With a Treadmill

Walking to Lose Weight With a Treadmill

When you ask someone to think of a cardiovascular activity available at the gym, the vast majority would name the treadmill. We have a love-hate relationship with the treadmill, it’s a staple to fitness and is available in the vast majority of gyms.

It can be a disheartening machine, particularly when comparing your statistics to the gym bunnies around you. We can’t help but feel a little envious about the people who were running their long before you arrived, and are still there sprinting long past your limits.

While they might be your ultimate goal, it can be as beneficial to walk before you run.

Remember that health and fitness is a marathon, not a sprint, and this applies to the exercises you choose to maintain your body.

If you’re reading this article, you’re probably already aware that running, whether it be on the treadmill or otherwise, is not for you.

While you may be physically fit in other cardiovascular areas there are many people who struggle with running due to a multitude of reasons such as lower lung capacity, weaker ankles, or simply find the activity boring.

This does not mean you should disregard the treadmill. Walking on the treadmill to lose weight requires a bit more time, but with the right amount of effort utilizing your treadmill settings effectively, you can create a routine which works with your lifestyle.

So how do you lose weight walking on the treadmill?

We will detail five steps for you to follow for a successful treadmill walking routine. Make sure you tailor these to suit your requirements.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

1) Counter The Treadmill Boredom

Treadmill technology has changed tremendously in the last twenty years. Newer treadmills in the gym have the ability to access the internet allowing you to access YouTube and check your social media accounts.

These features are often overlooked when you are running as you’re usually too preoccupied with your feet to worry about pressing buttons to update your Twitter.

When you’re walking you can use these functions without worrying about your balance.

While not all treadmills have these functions, you’re probably lucky enough to own a smartphone which is also a lot easier to use while walking at a brisk pace compared to running a marathon.

The traditional TV show can also captivate your attention during your workout. Remember to choose something that will hold your interest, and don’t let yourself stop walking until you’ve finished your routine.

2) Ensure You Warm up Properly

Before commencing your treadmill workout, make sure you begin a five minute warm up. This is not intended to raise your heart rate too much, but to simply loosen up your muscles and prepare yourself for your routine.

Your routine should not be a simple walk in the park, you’re aiming more for a hike into Mordor!

You will be using your treadmill settings to challenge yourself to burn calories. Prepare yourself for your journey, your body will thank you for it.

3) Challenge Yourself

You can do this by finding a routine which works for you, this largely depends on your fitness level and will involve some trial and error.

Hopefully your settings will have some pre-programmed workouts which utilize the inclines to simulate hills and increase and decrease speed.

If your treadmill isn’t pre-programmed, you want to create a workout which either alternates between hills (inclines) and flats, or alternatively you can begin flat and aim for a steady incline.

Your routine will ideally place you in 60%-70% of your maximum heart rate for around 45 minutes, this allows for an increased rate of fat burning for a longer time.

4) Cool Down

Your last few minutes of your workout should be spent cooling down, and bringing your body back to it’s normal state.

You have just completed an intensive fat-burning workout, feel free to breathe deeply, relax, and let your muscles rest.

Take a look at your results on your treadmill screen, you may be a little surprised!

5) Stay Committed

The most important thing to remember about walking to lose weight with a treadmill is to stay committed. You might feel like it’s doing nothing at first, but this method of losing weight is a marathon, not a sprint and walking has been a proven way of successfully losing weight without over-exertion.

The Old School New Body program offers unique and effective solutions to lose weight and prevent aging. Find out more HERE

How to Lose Weight With a Broken Leg

How to Lose Weight With a Broken Leg

Breaking your leg can be painful and stressful in its own right, keeping you off your feet for 6 to 8 weeks or longer.

What can be more stressful is if breaking your leg interrupts your usual workout routine making you feel sluggish and uncomfortable. Or worse yet if breaking your leg has interrupted your weight loss program, delaying results you had planned on.

Perhaps it’s as simple as losing a few pounds before swim season, or maybe you were hoping to make a splash at your high school or college reunion. Maybe you just want that old suit to fit the way it used to.

Don’t fret, all is not lost!

There are a few simple steps that can help you with how to lose weight with a broken leg while maintaining health and safety measures…

Looking to lose weight the quick and healthy way? Check out the Breakthrough Fat Diminisher Principles HERE

Step 1: Talk to Your Doctor

Express your concerns and your doctor can help determine healthy and safe measures you can take to begin or continue your weight loss program.

Step 2: Eat Healthy

Maintain a well-balanced diet with properly portioned fruits, vegetables, whole grains, low-fat dairy, and lean meats.

Step 3: Speed up Your Metabolism

Eating several small meals throughout the day, say five small meals as opposed to three large meals, has been shown to raise your metabolism.

This can also help you cut down on the amount of downtime between meals and decrease your urges to snack on unhealthy items that can through your diet off balance.

Step 4: Watch Your Calorie Intake

Avoid high sugar products including sports drinks and alcohol in your liquid diet. Stick to plenty of water, low-fat milk, and low calorie juices.

For your solid diet, consider reducing your daily calorie intake. The average calorie count suggested to maintain weight without exercise is between 1,800 and 2,000.

The National Institutes of Health state women should eat a minimum of 1,200 calories per day to remain healthy. Men require a slightly higher intake of at least 1,500 calories per day.

Step 5: Continue Your Upper Body Workout Routine

Just because your leg is broken does not mean the rest of you is out of commission as well. While you are unable to put weight on your broken leg, continue or start an upper body routine.

Elevate your broken leg, and use free weights. Perform up-lifts (raising the weight above your head), bicep and tricep curls while sitting in a chair.

Perform crunches, side twists, and sit-ups sitting on the floor to strengthen your core and slim your abs. Complete 10 repetitions per exercise, two or three times per week.

Step 6: Get Moving

While you are still in the cast and on crutches, tend to yourself. Instead of asking someone to get your drink from the kitchen, get up on the crutches and do so yourself.

Go for a walk on your crutches, outdoors if possible, in an open space such as a mall or shopping center if not. This exercise is an effective form of cardiovascular workout, and the fresh air and movement will keep your from feeling bound to the couch.

When your doctor says it is safe to do so, begin some light resistance training on your leg. The Sports Injury Clinic states that one of the first exercises you should start after a broken leg is ankle rotations to increase mobility.

Sit with leg extended, bend your foot as far forward as possible, hold for five seconds. Bend backward, and once to each side, then repeat for 10 times total.

The Summit Medical Group suggests another similar exercise which calls for sitting with your leg extended, knee straight, loop a towel around the ball of your foot, and pull lightly towards your body.You should feel a stretch in your calf, hold for 15 seconds, release, and repeat for 10 times total.

Both of these exercises will help to reduce the likely hood of your leg going into atrophy, and allow you to return to your regular workout routine more swiftly. 

Losing Weight With a Broken Leg

These 6 simple steps that should help you with how to lose weight with a broken leg without disrupting the natural healing process.

Always remember to consider health and safety before all else, and consult your doctor concerning your specific limitations and capabilities so as not to disrupt the natural healing process.

Best of luck to you in your continued weight loss routine, and of course with the healing of your leg.

The Venus Factor is the first and only weight loss plan designed to dramatically increase female metabolism and bring out the sexy goddess in you by delivering fast, long term, enjoyable fat loss. Find out more HERE

What is The Best Yoga Pose For Weight Loss?

What is The Best Yoga Pose For Weight Loss?

One of the most beneficial exercises, yoga can help boost your health in a number of ways. Yoga can make you flexible, keep you toned, and more importantly: help you lose weight!

If practiced regularly and with good form, yoga can prove to be a huge help when trying to get in shape. And the best part about yoga is that you don’t need to spend hundreds of dollars on gym memberships or personal trainers; you can practice it from the comfort of your own living room!

So what is the best yoga pose for weight loss? Looking for a cheap, easy way to lose weight? Then look no further! Put on some comfy clothes, find a quiet room, and try out these five yoga poses…

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE

1) Chair Pose

For this pose, start by standing straight up and bringing your arms above your head, pressing your hands together and gently bending your knees until they’re bent in a sitting position.

Make sure you’re bent forward and breathing slowly. Hold the pose for as long as you can, then ease back into a standing position.

This pose is quick and easy, and is one of the best yoga exercises for cutting down on thigh fat and strengthening the buttocks.

By holding yourself in a suspended sitting position, you burn calories in your thighs and buttocks, strengthening them and getting rid of any extra fat.

2) Boat Pose

Start by sitting on the floor, then bending your spine back and lifting your legs up off of the ground about six inches to form a ‘V’ shape with your body.

Then, raise your arms out at shoulder level in front of you and hold the pose for as long as you can. Not only does this exercise increase physical strength, but it cuts down on belly fat big time!

Similar to a sit-up, this pose tones your stomach and flattens it, getting rid of fat in exchange for lean, toned muscles.

3) Locust Pose

For the Locust Pose, start by lying face-down with your arms at your sides, palms facing the ground. Then lift your legs several inches off the ground while you lift your arms from your sides in time with your legs until you’re balancing on your stomach.

Both your legs and arms should be an event amount of inches off the ground. Take deep breaths, and hold this pose for as long as you can.

The Locust Pose helps to stretch out your body, specifically the thighs, abdomen, and stomach. As a result, fat gets stretched out and flattened, and calories get burned from the exercise itself, thus leading to some amazing weight loss results!

4) Cobra Pose

Start this pose off by lying down on your stomach, placing your hands palms-down on the floor beneath your shoulders.

Taking a deep breath, slowly lift your head and torso off the ground, using your arms to gradually push you upwards.

Keep your spine curved and legs close together, pushing yourself up until your arms are both straight. This pose puts the abdomen to work again, helping to cut down on fat for a smooth, flat tummy.

5) Bridge Pose

To do the Bridge Pose, start by lying down on your back with your hands at your sides, palms facing downward. As you inhale, slowly lift your chest and lower body off the ground, balancing on your arms and feet.

Your legs should be bent at the knee, keeping your body propped up. Hold this pose for as long as you can for the most benefits.

This pose is a workout for your entire body, specifically your arms, legs, and abdomen. It will help tone and slim your arms and legs, strengthening them and building stamina, as well as help stretch your stomach and flatten it out by burning away fat.

What is The Best Yoga Pose For Weight Loss?

Anyone can do yoga, and because it can be done from the comfort of your own home for little to no cost to you, it’s no wonder many people turn to the wonderful benefits of yoga for their health.

Weight loss can be achieved with yoga through time, patience, and good form with each pose, and these five poses are the most efficient for losing weight.

They trim down on thigh fat, tone your arms, and flatten your stomach, burning calories in the process. Yoga is your go-to for a quick, easy, and affordable weight loss routine.

The Old School New Body program offers unique and effective solutions to lose weight and prevent aging. Find out more HERE

The Benefits of Indoor Rowing

The Benefits of Indoor Rowing

Indoor rowing has fast emerged as a popular fitness trend over the past few years. More interest can be attributed to the benefits of indoor rowing that have drawn in consumers and professionals alike from water-based rowing into gyms and homes.

The idea is pretty simple: An individual or a group of people each mounts their own rowing machine, and then workout through a 30 minute or one-hour session that is designed to mimic true water-based rowing.

With the right technique, you can enjoy a number of benefits while focusing on multiple fitness components.

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE

Rowing Technique For Maximum Benefits

Rowing is not just about pulling the cord on the rowing machine. To get the maximum benefits while avoiding straining yourself, there is a specific technique that you should learn.

It is called the “Catch – Drive – Finish – Recover” technique.

  • The Catch – This is the starting position where you have to sit properly, straighten your body, contract your abdominal muscles and take hold of the bar of the indoor rowing machine. Your knees should be bending and your spine straight.
  • The Drive – This is where you drive back your feet by straightening your legs and pull the rowing machine bar with your arms. This movement needs to be quick and horizontal.
  • The Finish – At this point, your legs should be completely extended, shoulders pushed backward and the bar positioned against your upper abdominal muscles.
  • Recover – This ends the exercise by stretching your arms out while your body is moving forward. Your knees should be bending and the seat moving to the ‘catch’ position.

We have included a video demonstration that fully covers the “Catch – Drive – Finish – Recover” technique below :

Benefits of Using Rowing Machines

  • Improves Cardiovascular Fitness – Rowing is one of the most effective exercises to enhance your cardio-respiratory system. This is because it engages every major muscle group in your body leading to increased heart rate and lung ability to provide oxygen to the blood, heart and the rest of the body. Cardiovascular fitness helps deliver energy and nutrients to your cells.
  • Builds Muscle Strength and Improves Endurance – Considering the overall workout effectiveness that rowing has on the whole body, muscle strength is greatly improved. The repeated pulling and pushing against the resistance of the rowing machine has spurring physical adaptations that enable your muscles to grow and develop more strength. The ability to exert force repeatedly without corresponding fatigue improves muscle endurance.
  • Low Impact Exercise With Great Results – Both competitive and recreational rowing have a unique benefit in comparison to most sports. They exercise all your major muscle groups including your legs, arms and back. When the rowing technique is executed properly, it is a safe motion that provides little room for serious injury unlike weight-bearing forms of exercise.
  • Weight Loss – Indoor rowing promotes weight loss and helps maintain a healthy balance of fat-free mass in your body. Rowing will enable you to burn more calories with less effort than you would do by engaging in other sports or exercise forms like running. The low impact rowing exercises will ensure that you build strength in your upper body and core while avoiding excessive tear and wear on your body and joints. The result is a healthy body composition.
  • A Low-Cost Form of Exercise – Whether you are planning to use a rowing machine in a gym or buy your own, the investment is relatively lower than other cardiovascular fitness equipment. Popular indoor rowing machines from leading companies in the market are being sold below the $1000 mark. High-end commercial group cycling bikes and other gym equipment will cost you much more than that. Classes in gyms are also affordable with rates ranging between $15 and $30, charged depending on the gym you attend and the number of classes you purchase.
  • Accessibility – Unfortunately, not everyone has access to a river or lake, not to mention a boat. Rowing machines are practically available in almost all gyms and fitness centers throughout the year. Anyone can give them a try and even buy one for home use. If you are considering buying, consider quality and read reviews and buyer feedback.

While everyone wants to enjoy the benefits of indoor rowing, it is important to understand that it’s not without risks. Poor rowing technique or form can lead to injury, particularly on the lower back.

If you are new to rowing, get tips from a trainer to ensure that you are doing it right. Just like other forms of exercise, start slow and work your way up.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE