Top best workout programs to do at home

Whether you’re body conscious or you’re try to save money on a gym membership, I’d like to share with you my favorite at-home work out programs I like to do when I don’t feel like dressing up and stepping out the front door.

 In general, all of these programs have a model that is doing the high intensity version, one that is doing the medium intensity and one that is doing the low intensity version of the work out. When you first start out with any of your programs you might need to follow the low-intensity version but make these activities be a challenge for you and aim for that highly intense routine as you get used to it and learn the moves.

Zumba: a thrilling latin-dance music based work out program that will help you move your hips and burn the calories. Not only is this work out a great way to learn some great moves and give yourself room for freestyle, it is also a fun and dynamic way to add spice to your routine. If you don’t own any of their cds, many gyms, personal trainers, and work-out enthusiasts have uploaded to YouTube their very own Zumba-inspired routines or Zumba-inspired choreographic dances.

After you’ve learned most of the Zumba moves, go ahead and give it a try, make your own choreography!

Beach Body Turbo Fire: an intense 90-day program designed by Chalene Johnson and one of my all time favorites. Like me, Chalene learned how to work with music to create powerful work outs that go along with the beats. The program includes a booklet for a recommended diet to follow and as always, Beach Body recommends to buy their shakes.

Me? I just love challenging myself to do a work just as intense as Chalene’s and get those killer abs after 90s of merciless, muscle ripping work-outs. I mean, fun and rainbows, everyone!

What other work-outs you can do at home? Perhaps without investing any money in buying them? Let me introduce you to the biggest archive of free work outs: Youtube. More and more fitness vlogers, blog moms, fitness aficionados and professional trainers are choosing to use YouTube as a venue to create a name for themselves and share with others their fitness knowledge.

A quick search on Youtube will bring back all sorts of work outs that will last from 10-45 minutes. There are many programs you can use to download these work outs and keep them saved in your computer for future at-home fitness routines.

 

 

Top best exercises to do for weight loss

Everyone wants to be able to do the least exercise possible to reach the desired results. Seems like some people just can’t handle sweating for more than twenty minutes. I wonder, why? Sweating’s fun, isn’t it? Oh, well, regardless of that, research has shown that short BUT intensive work outs are the best for weight loss and getting in shape fast. But what are the best types of exercises to do to lose weight faster?

Cardio, cardio, cardio!

Cardiovascular work outs such as walking, bike riding, jogging and swimming will, as the name hints, boost and strengthen your cardiovascular system. What’s important to know?  Cardio work outs are the best for people seeking to lower their cholesterol, lower their blood pressure and burn the most fat.

Research has shown that after any work-out you continue to burn fat and calories for a much longer period of time and cardio work outs cause this same effect for an even longer period of time.

Strength and Core Exercises

Muscle tone and core strength exercises will help you burn fat while simultaneously gaining muscle weight (the only type of weight you should ever wish to gain). For weight loss, the best exercises to try out are those that work with the abdominal fat (the most dangerous one) and other fat deposits in your body that might be causing cellulite and stretch marks to show.

  • Ab Crunches: the classic ab crunch or most of its variants from the low impact to the most intense ones will help you burn the abdominal fat while defining the muscles of your torso. Start out easy with short sets of ten and increment the intensity and duration as time goes by. If you feel your abdomen trembling when you first do these, then you know you’re VERY out of shape.
  • Squats: again, the classic and its variants will help you strengthen the muscles in your legs, burn fat deposits and get rid of cellulite while defining your muscles. For people with well-defined butts, I’d recommend focusing the weight of their body on their thighs. For people looking to shape their butt-cheeks, focus the weight of your body on them.

And general domestic chores helps you, or get a person in to help.

 

 

 

 

 

 

Top best diets to do for weight loss

Today I will share with you three diets I’ve tried myself and that have showed long-term results for me. Not only these diets are fairly easy to follow and affordable, they’re also HEALTHY. Nowadays people simply want to lose weight but they forget their body is a very complex power house that needs to be cared for attentively.

Low-Carb Diet:

We’ve talked about this one before, the low-carb diet consists of avoiding the consumption of sweets, sweetened beverages and other products containing refined sugars. You should cut down on foods like pasta, potatoes, corn, whole grain, bread and, rice, etc.

What’s so great about the Low-Carb diet? It’s fairly easy to follow because you can still make use of sugar free sweets to control your sweet-tooth and after the first two weeks or so, your appetite will be much more controlled because all your energy will be coming from proteins which make you feel fuller faster and last longer.

Going into the maintenance stage during this diet is pretty easily as all you need to do is follow a 2×1 rule which states that for every starchy portion in a meal you eat two non-starchy ones. So say you want a sandwich, your two slices of bread are the starchy portion, later you should add plenty of low-carb vegetables, ham tuna or chicken.

Low-Fat & Low-Cal Diet: 

This diet has gotten a lot of hate and bad rep based on terrible management and practices by many. The worst image related to this diet is anorexic young girls getting obsessed with counting their calories and burning more than what they consume.One of the issues with this diet is that, perhaps for the first three weeks or so, you will indeed feel very hungry. You might even have feinting spells and feel a bit ill.

If you symptoms get out of hand, consider visiting a doctor and a nutritionist but if they don’t, then drink plenty of water, eat slowly so that you get completely full and hang in there. The long-term health benefits to be reaped once you lose weight far outweigh the first few days of hunger and discomfort.

Intuitive Eating

The concept is very easy but not easily followed. During intuitive eating you eat what you want, when you want to. The only catch? You stop eating once you’re full. The concept of this lifestyle is meant for people to use food for what it’s meant for: energizing and filling your body with healthy nutrients.

This practice helps people get out of the “diet” mentality and learn to eat when their body needs them to not when they want to or crave for it.

Things to avoid doing before bed time

It doesn’t always require taking pills to get deep, peaceful sleep. In most cases we are just not aware of all the things we could’ve done better. Here are a few tips.

Avoid doing things that heat up your body. Usually, about 2 hours before you’re heading to bed, your body temperature starts sinking. If your body is heated up from working out or a hot bath, it will take way longer for your body to cool off again and shut down, and will get in your way of getting some deep sleep. Reserve your work-out for the afternoon instead and take your bath 1-2 hours before going to bed to aid your process of falling asleep; the more drastic your temperature drop, the better you’ll be able to sleep.

Avoid midnight snacks. Unhealthy, heavy-on-the-stomach foods are pesky nightmare-inducers, as salt and fat stimulate your brain waves. When it comes to drinks containing caffeine, you best ditch them even in the afternoon as caffeine remains hours-long in your body. If you don’t want to quash your hunger with healthy food before bed, it’s also fine to not eat anything. However, you should drink some water before going to bed so you won’t wake up thirsty in the middle of the night.

Avoid doing, reading or watching things that will keep your brain active all night. On top of the No-Go list are, undoubtedly: Horror Movies, Horror books, Horror anything. But you should also not underestimate the impact of a perturbing conversation with someone: If you’re mad at someone, let your steam off the next day, not right before you’re going to sleep. Scientists agree that stress has huge influence on sleeplessness. Tomorrow is early enough to settle things.

Avoid wavelengths of blue light. There is a reason why majority of social media uses blue logos: the color blue decreases melatonin production which keeps us awake for longer. Blue wavelengths of light are emitting from computer screens, the TV, your phone and any other electronic device you can think of as well, so don’t use any if you plan on falling asleep soon. If you want to entertain yourself AND get tired, grab a good book (not the horror genre, though, and please not an e-book).

Make sure you clean your teeth, to keep them fresh and white.

Ways to keep fitness routines interesting

Some people just love staying in shape and as long as they have a TV show to watch or someone to talk to while they’re working out, they’ll never be bored. Others, need variety or get easily discouraged after a week or two of the exact same routine. Today we’ll share some ways to keep fitness routines interesting!

Turn your favorite TV show into a fitness routine: there’s many tv shows that have been turned into routine sets of exercises that are done when a character in the show does or says something. If you want to pick your own, make sure these are things that happen or tend to happen often in the show.

For example don’t pick “10 squats every time Homer Simpson does something smart” as part of a routine if you sit down to watch The Simpsons because we all know he generally never makes smart choices!

“10 squats every time Homer eats a doughnut” is more accurate 😉

Do a different work out every day: keep your fitness routine interesting by trying out or doing different work-outs each day. Try yoga one day and a new aerobics routine the next, you won’t only be working different parts of your body every week but you will also learn new moves and exercises that you might be able to implement to your very own personalized routines!

You could also join a gym that gives different group classes each day. Not only this is a way to keep fitness routines interesting, it’s also a great way to meet new people.

Re-create or Change your Current Routine: basically experiment, try new exercises that promise similar or better results than your current routine. If you’ve already gotten used to your fitness routine, crank up the intensity level and set new goals for yourself.

Go on adventures: instead of looking for new work out routines or exercises, do physically challenging activities that you are not used to doing often. For example, you can train for a marathon, plan a trip to go skiing, mountain climbing, trailing, learn to ride a bike, or swim.

 

 

 

Top best exercises for muscle tone

Do you want to build your muscle tone but avoid looking like a bodybuilder? Yeah I know, not everyone is bat-shit crazy over getting that ultra-fit look but most of us do want that ultra-fit FEEL. Let’s get cracking to talk about the top best exercises for building muscle tone.

Monkey Push-up (description according to Shape.com magazine)

Get on all fours and curl toes under, then lift your hips and knees so your body forms an inverted V shape, hips higher than shoulders. Raise right leg to hip height behind you. Bend elbows, lowering chest toward the floor. Push up to starting position. Do 10 reps; switch raised leg halfway through set.

Tones: arms, legs, abdominals and back

Butterfly Crunch

Lay down as if you were going to do a regular ab crunch but spread your legs so that the sole of your feet face each other. It should look like some sort of laid back, awkward sitting indian position. Do 10 reps and hold last one for 10 seconds.

Tones: abdominals and inner thighs

Mountain Climbers (Twisted Knee Planks as described by health.com)

Get into plank position (the up part of a push-up). Twist your lower body to the left, then to the right; return to center. Bring your left knee forward to touch your left elbow; hold for 1 second, then return to center and repeat on the right side. That’s 1 rep; do 10-20 reps.

Tones: upper body, abdominals, back and thighs.

Open Stance Squats (for highest intensity)

Squat down as you normally would but try to expand your legs outward as much as you can while simultaneously squatting as low as you can WITHOUT falling, losing balance or getting dizzy. This is very important as you might injure yourself by trying to do an impossibly open squat, I don’t want to hear about any fractured coccyx from any of my readers, please! Start of with reps of 10 and hold for 10s at the last one.

Tones: calves, inner and outer thighs, butt-cheeks

To learn more exercises you can do you might also want to try taking Pilates classes or looking up videos for such workouts. Pilates will help you strengthen your core and build up muscle tone that will make you look lean and fit.

 

 

 

How to plan your fitness routine

There’s a lot of thought that goes into planning and starting a fitness routine that satisfies your body’s need and meets the intensity level needed. Sometimes people want to avoid work outs that tone and define the muscle to spare themselves the pain of the first few days even when they know this type of work out is exactly what they need.

Time & duration: Usually the best time to do your fitness routine should be during the time of the day you feel most energetic. This depends on whether or not you’re a diurnal or nocturnal person. Diurnal people have little to no to trouble waking up early in the morning to do their work out while nocturnal people might need to wait till the evening hours (5-7pm) to finally begin their workouts.

Duration will depend on what’s your purpose for planning your fitness routine. Are you working out to stay in shape or to get in shape? To keep your body in shape short but intense routines 2-3 times a week are best. To get in shape, plan routines for more than 3 times a week.

Areas of Focus: simple, what are the parts of your body you seek to work on? Are you wishing to tone some flaccid areas or simply feel more strength? The areas of focus will determine the types of exercises and work-outs you’ll do.

Place and Work-out: the place you choose to do your workouts in needs to be a place where you can move freely. If you don’t have trouble joining a group-class or doing your routine in public then perhaps a gym or a park could be wise choices. If you’re too body conscious, then find a room or space in your house that works best.

The workout you choose to do will depend on the areas of focus. If you want to improve your stamina, aerobics and cardiovascular work-outs are best. If you want build muscle tone and body strength then weights or pilates are your choice. For people seeking flexibility, then yoga and stretching routines are the best.

Diet and Supplements

I recommend you visit your doctor and nutritionist, you might even want to have a consult with a personal trainer before you decide what supplements you will need during your routine or what foods you need to consume to stay healthy.