Trainer » Weight Loss

Three Weeks to Summer Shorts Plan

Jack collins — Tue, 16 Apr 2019 14:28:31 +0000

Let’s face it, the thought of stripping off the layers and revealing, pale, bare flesh is enough to make most of us a little anxious.

Scrubbing, buffing and a little fake tanning will help with the summer body of course. But what about if you could go on your hola a good few pounds lighter? Most of us would feel better and have a bit more confidence on the beach.

So we asked our favorite dietitian Juliette Kellow for a plan to make the most of those last few weeks before the holiday, here’s the plan.

Three Weeks to Summer Shorts is an easy-to-follow three-week diet that’s designed to help you lose half a stone (7lbs / 3.5kg). Better still, it’s suitable for most people.

You can add the Summer Shorts Plan straight into your Food Diary in WLR (take a free trial if you want to try this), once it’s where you can easily change bits of it to suit your tastes whilst still keeping on track to lose the weight.

How to Lose the Most Weight in 3 Weeks

How much it’s possible to lose will depend on your starting weight. Heavier people will lose weight more quickly on this plan because of the relatively low number of calories in comparison to what’s needed for maintenance.

You can maximize weight loss by burning up some extra calories through exercise, or simply moving more. (Think to pace around the kitchen while you’re waiting for the kettle, or always using the upstairs loo, etc.)

Whether you’ve come to WLR to lose weight for your summer holiday or want to kick start a longer-term eating plan to help you shift several stones, this 3-week diet plan provides an easy way to get started.

The plan will also be useful if you’re already on the road to losing weight, but feel your motivation beginning to slip. The 3 weeks of focus will help you get back on track and leave you feeling inspired, as well as half a stone lighter!

How to Lose a Stone

If you want to use this easy diet plan to lose a stone, most people will need to follow it for 6 or 7 weeks. It’s very healthy and has plenty of variety to help you stick to it.

Heavier people may find it only takes a month or so, for the reason stated above.

So forget about hiding those bulges under long baggy clothes. Instead, start following our plan today and in just three weeks you’ll feel cool, comfortable and more confident in shorts, t-shirts, and swimsuits.

Here’s what to do…

It couldn’t be easier! Over the next three weeks, simply follow the daily menu plans. It’s fine to swap the order around to fit in with your lifestyle – for example, you may prefer to start your diet with the meals given for day 3, followed by day 6 and so on.
You may repeat your favorite daily menu in place of one of the others or swap individual meals from one daily menu to the next if you don’t like some of the choices given.
In addition to the daily meal plans, choose ONE snack every day. You may choose from either the SAVE (100 calories) or SPLURGE (250 calories) snacks – remember though, the more times you choose the SAVE option, the more weight you’ll lose!
Each day, have 275ml/½pint skimmed milk to use in tea and coffee, to drink on its own or to make into a smoothie using fruit from the menu plans. Milk is packed with calcium, needed for strong, healthy bones so it’s important to have this every day.
Remember, portion size matters! All teaspoon and tablespoon measurements should be level, one small can is equivalent to around 200g, and jacket potatoes should weigh around 175g/6oz.
Add plenty of vegetables or salad to meals. You should eat five different servings of fruit and veg every day to boost your intake of fiber, vitamins, and minerals. It’s fine to sweeten fruit with a little artificial sweetener if liked.
Drink eight glasses of water each day, water really helps with weight loss. It’s also fine to drink tea, coffee, herbal tea, and sugar-free squashes.
For even more focus on eating to get your body ready for the beach, see my holiday body diet tips.

How many calories does the diet provide?

Each daily menu, together with the milk allowance, adds up to 1,150 calories. Choosing a SAVE (100 calorie) snack takes this up to 1,250 calories; choosing a SPLURGE (250 calories) snack takes it up to 1,400 calories.

It’s up to you whether you choose SAVE or SPLURGE, but as a general guideline, if you have less than 1st to lose you should opt for the SAVE snack, while if you have more than 1st to lose, you should choose the SPLURGE snack.

Finally, as this is a short-term three-week plan, you may find it contains fewer calories than you’ve been having each day. Once you’ve completed the diet, you should go back to your usual daily calorie allowance recommended by WLR.

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12 scientifically proven reasons Pilates is an all-inclusive ticket to your peace of mind

Jack collins — Fri, 01 Mar 2019 14:14:54 +0000

After practicing Pilates for 5 years and teaching it for 3 years I’ve seen changes in my body and mind as well as observed the same transformations in my clients. Most people come to a Pilates class to get a flat tummy, ease joint pains and discomforts, rehabilitate after surgery or improve their athletic performance. And Pilates can do all of that!

But the most amazing part happens when students start seeing changes not only in their bodies but also in their minds, in their emotions and in their lives altogether. I’m partial, of course, but Pilates is a true miracle tool.

The modern world is full of distractions, stresses, and chaos. Each one of us is looking for a personal state of peace and tranquility that would help us make sense of everything that is going on in our lives. When searching for that inner balance we usually consider popular self-improvement techniques like meditation, simplifying, affirmations etc. but we rarely consider any form of exercise as a viable tool to help us balance our lives.

12 scientifically proven reasons Pilates is an all-inclusive ticket to your peace of mind

The Pilates Method of Body Conditioning is complete coordination of body, mind, and spirit.

Pilates improves your memory and makes you smarter.

Beginning in our late 20s most of us start losing about 1% of the volume of our hippocampus, a portion of the brain responsible for memory and cognitive function. Our brains are literally shrinking.

For a long time scientists thought that we were born with a certain number of brain cells but recently they discovered that our brains could create new cells thus slowing down or reversing brain shrinkage. What will it mean to you? It means better memory, lower risks of Alzheimer’s disease, better learning and problem solving, a higher IQ and more.

Pilates trains your brain.

Learning new activities is a proven brain-training technique. If the neurons are formed but they don’t connect then eventually they die without any benefit to brain health so this white matter is extremely important.

Learning a new activity is an important part of brain fitness. But most of us don’t have extra several hours a week to learn how to juggle (that is what Heidi Johansen Berg used in her research) or take on a new hobby.

An exercise program, however, can be just the right way to multitask – benefit our body and our mind at the same time. If you start to automatize your workout (like running on a treadmill while watching TV, doing reps at the gym without focusing on your form or flying through the same Yoga sequence every week) you cut the benefit of your workout in half (not even mentioning that you double the risk of an injury.)
According to Anne Bishop, a Pilates instructor, and researcher, learning a new movement or a new modification in a Pilates routine provides just the effect we are looking for by challenging the body and mind at the same time.

Deeper muscle activation means a better function of the nervous system.

Every time we move we use several specific areas of our brain. The brain then sends an impulse through the spinal cord to muscle fibers (the process is more complicated than that and requires a bunch of words that my spell checker doesn’t even know.)

When you learn to voluntary engage certain muscles (like deep core activation in Pilates) you fire a movement chain that might have been asleep for a long time. Did you know that your core consists of 29 muscles and not just a six-pack? Learning to use them is a cleansing rinse for your nervous system.

A healthy nervous system means better communication between your brain and other parts of your body as well as the release of stress-fighting and mood-boosting hormones.

Calm mind and emotions with Pilates.

You have probably heard a lot about the benefits of mindfulness meditation for your mind and body. To sum them up, meditation:

Relieves anxiety and depression,
Bits of help treat insomnia,
Sharpens the mind,
Uncovers creative thinking,
Relieves stress,
Helps with chronic pain management,
Reduces negative emotions,
helps fight addictions and instill positive habits,
Lowers blood pressure and improve cardiovascular health.

When most of us think about meditation we imagine a Buddhist monk or a New Age person chanting in solitude. But perhaps we are wrong as we envision only one way that mindfulness can enter our lifestyle.

Though the concept originates in ancient Buddhist, Hindu and Chinese traditions, when it comes to experimental psychology, mindfulness is less about spirituality and more about concentration: the ability to quiet your mind, focus your attention on the present, and dismiss any distractions that come your way.

Pilates lets you concentrate your attention on one thing – your body. Whether you want it or not, you have to clear your mind of any distractions if you are performing Pilates coordination work on the Reformer or if you are just visualizing an inner spring in your core that your instructor is talking about.

Pilates lets you reap all the benefits of meditation without actually sitting still and feeling like you are wasting your time.

You can gain mindfulness benefits only if you are comfortable with what you are doing. Some enjoy the peacefulness of a traditional meditation while others get better results from a mindful movement that cleanses the mind while exercising the body.

Pilates relieves stress tension in our body.

You have probably heard about the famous “fight-or-flight” response to stressful situations. When confronted with a stressful situation (real, like almost getting in a car wreck or imaginative, like fear of public speaking) our body releases a wave of stress hormones to prime our body to fight or flee.

In a stressful situation, our body is ready to move at its peak performance but in most modern-day scenarios we can’t run away when stuck in a traffic jam and can’t pick a fight with our boss. Physical activity is supposed to metabolize the buildup of stress hormones but instead, we try to keep everything inside and work our way through it.

The result? Stress hormones settle in our body causing hypertension, muscle spasms, and pain.

Pilates relieves tension built up in the muscles through gentle stretching and gradual conditioning. An energetic Jump board workout will let you metabolize stress hormones built up in your muscles. And facial release techniques that many Pilates instructors use in their classes today will help you loosen tight muscles that are not responsive to passive stretching. When you get stress out of your body, you also get it out of your mind.

A body free from nervous tension and fatigue is the ideal shelter provided by nature for housing a well-balanced mind, fully capable of successfully meeting all the complex problems of modern living.

Pilates and Yoga tame your stress.

While it’s important to drive stress out of your body, it’s even more important to prevent stress from entering your mind. If you don’t address the cause of stress (the way you perceive situations and respond to them) you won’t be able to have lasting stress relief.

Research about the benefits of Pilates to tame stress is pretty much non-existent but Yoga has been proven time and time again to be a powerful stress reliever. While Yoga and Pilates are quite different (and that’s a subject for another article) they still share several similarities especially if taught as a mindful movement practice and not just as a fast-paced gym workout.

Several recent studies have found the positive effects of regular Yoga practice on stress reduction and improved wellbeing.

Yoga and Pilates pose embody steadiness and ease, they teach you to find opposition inside your body and use it to gain greater control of the body.

Another group of studies published in the Yoga Journal showed the stress-reducing benefits of regular and even a one-time Yoga session. According to the authors, the physical challenge of a pose becomes the equivalent of a stressor. The same happens during a Pilates class that incorporates intermediate and advanced Pilates moves or is focused on the flowing transitions. When physical demands are met with steady breathing and mindfulness the nervous system responds by maintaining activation while keeping an underlying sense of calm. This response lets us face our day-to-day stress with clarity and respond to it without getting overwhelmed.

Pilates makes you happier.

If you love Pilates then it will make you happier.

When our body is positively stressed, like when you go through a favorite workout, endorphins are released into the body that makes us feel good. If you enjoy your workout and stay focused on it instead of letting your mind wander somewhere else you will feel happy and calm at the end.

Physical fitness is the first requisite of happiness.

Pilates makes you more creative.

A creative and open mind lets us experience life fully and come up with inventive ways to deal with life’s challenges.

Exercise and mindfulness meditation each have proven to improve creativity. When you combine the two in a Pilates workout you get even better results for your mind and your body.

Pilates lets you control your emotions.

Our emotions and breathing are closely connected. A recent study by Pierre Philpot (as cited by Psychology Today) showed that different emotional states are associated with distinct breathing patterns. Think of how your breathing changes when you face something frightening as opposed to something pleasant. There is no major breakthrough in this finding, just common sense.

However, the interesting part of the study was that different breathing patterns evoke certain emotions. You can basically breathe yourself into calmness or anxiety.

Above all, learn to breathe correctly.
~Joseph Pilates

Breath is one of the six fundamental Pilates principles. Learning to control your breath is probably the biggest benefit of Pilates since many of us are “lazy-breathers”. The techniques that you learn in a Pilates class can also be used in different life situations to calm your mind or get through a stressful situation.

Mindful Movement helps release emotional tension.

Any mind/body professional can tell a lot about your personality by simply looking at your posture and observing your movement. Over time we store our emotions and anxieties in our body. We clench our jaws when we want to yell, slouch when we feel inferior or shy, and tighten our hips to suppress emotions of sadness and fear.
Pilates practice lets you release your muscles and gain control of the deep core muscles that tend to be closely connected to your emotional baggage. When you release muscles that hold your emotional tension you also let go of the emotional baggage that you’ve been carrying around for who knows how long.

Pilates teaches you to be yourself.

The modern world puts us under a lot of stress because we constantly feel the need to conform to certain standards. We constantly have to push our boundaries to meet a deadline, be a better parent or look an act according to modern-day standards.

Pilates teaches us to respect our body and be content with it. Pilates practice is focused on working within your range of motion and building up your strength and flexibility gradually. Interesting enough, once we become confident in what we are doing we find strength and motivation to move to the next level. However, our progress is not propelled by comparing ourselves to someone else but rather by setting our personal standards and priorities that are meaningful to us.

When we learn to respect our bodies this way we also learn to do the same with everything else in our lives. We start living according to our priorities and desires, instead of keeping up with the Joneses.

Become more confident.

In her TED Talk, social psychologist Amy Cuddy discusses how the “power” posture boosts confidence levels. I hope you listened to your Mama when she told you to sit up straight and straighten up because it is the exact posture that makes us more confident.

Pilates is all about good posture and proper body alignment. Of course, good posture is important for your health but you will also gain the confidence benefit from it.

Through the Pilates Method of Body Conditioning, this unique trinity of a balanced body, mind, and spirit can ever be attained. Self-confidence follows.
~Joseph Pilates

If you didn’t have enough reasons to try Pilates or to fit another class into your schedule then hopefully you do now.

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LET’S LOSE WEIGHT TOGETHER

Jack collins — Thu, 28 Feb 2019 09:04:03 +0000

Our Trainers are experts. Champions. Here to support you. Push your limits and inspire you to live better.

WE HAVE SOLUTION! IF YOU HAVE THE PROBLEM?

If you would like some help losing 10-20lbs in the next 12 weeks, do not hesitate to get in touch. Train with Trainer.ae. We cover all areas of Dubai from Mirdiff, JVC, Karama, Palm Jumeirah, Al Quoz, Al Qusais Silicon Oasis and Garhoud to Downtown, Marina, JLT, JVC, The Palm and Discovery Gardens.

Personal training is a fantastic tool and probably the most effective way to achieve what you want in the shortest time possible. That said, even if you are training with our trainer for an hour every day, there are still 161 other hours in the week where you are alone.

We will provide you with the knowledge and tools to make healthy food choices, give you exercise plans and inspire you to change your mindset to become a fitter, healthier you.

Fat Loss for Busy Women
Fat Loss for Busy Men
Fat Loss for kids
Advanced Exercise Instruction for Post Natal Women
Muscle and Size for Men

Are you trying to lose weight on a deadline? Perhaps for an upcoming beach trip or holiday? By following these tips, you can achieve your weight loss goals quickly and with time to spare.

3 training sessions per week
Lose 10-20lbs
Fit in your skinny jeans

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Drinking Water DOES Help You Lose Weight

admin — Thu, 29 Dec 2016 16:09:14 +0000

It has often been recommended in popular weight-loss programs that overweight and obese individuals hoping to shed unwanted pounds should drink more water.
As is often the case, the evidence base behind this recommendation was rather scant.
Fortunately, a study published in the journal Obesity suggests the recommendation may be quite sound.

In the study, researchers randomly split overweight or obese older men and women into two groups.
The first was put on a hypocaloric diet – meaning they were eating fewer calories than the energy they were expending.
The other was also put on a hypocaloric diet but were told to increase how much water they drank.
Both followed these eating plans for over 12 weeks.
The hypocaloric diet consisted of 1,200 calories for the women and 1,500 calories for the men.
Those in the group who were on a diet and were increasing their water consumption had to drink 500 ml of water (two cups) 30 minutes prior to each of their three large daily meals.
And what did they find?
Both groups lost a significant amount of weight – 11lb to 1st 1lb (5-8kg) – after being put on the diet.
But those who also consumed more water before their meals lost an additional 2 kg (4.4lb) in comparison to the diet only group.

This could be because those drinking more water ate fewer calories during meals – tests showed they ate approximately 40 fewer calories per meal.
The findings back up previous studies showing people who drink more water eat on average 200 calories less than those who do not drink before meals.
This study provides compelling evidence to encourage all those attempting to lose weight to increase their daily intake of water to help in their efforts.
Specifically, one should consume approximately 2 cups of water, about half an hour prior to most meals.
As has previously described, drinking more water will also have the added bonus of forcing you to take bathroom breaks, thereby increasing your level of physical activity.

WHY WE SHOULD EAT WATER, NOT DRINK IT
Health enthusiasts are arguing we should actually be eating more water-rich foods and drinking less.
Drinking water can cause it to pass straight through our system, flushing out vitamins and minerals as it does – while eating it allows it to get into our cells,
‘Healthy hydration is about the water you hold in the body, not the water you drink that passes straight through,’ says Dr Howard Murad, associate clinic professor of medicine at the University of California, Los Angeles, and author of The Water Secret.
The water in food is surrounded by other molecules that help it get into our cells more easily, and ensure it stays in our system for long enough to be put to good use.
‘When we eat water-rich foods, we absorb water more slowly because it is trapped in the structure of these foods,’ says Dr Murad.

‘That slow absorption means the water in food stays in our bodies longer, and brings a multitude of additional benefits.’

In an average day, a quarter of our liquid comes from our food. Almost all food has some water in it (even a slice of bread can be as much as 33 per cent).

Fruit and vegetables are the most water-laden, with cucumbers, lettuce, courgettes and radishes boasting more than 95 per cent.

In fact, studies show that fruit and vegetables can hydrate the body twice as effectively as a glass of water.

One study, by researchers at the University of Aberdeen Medical School, found that the natural sugars, proteins, mineral salts and vitamins in water-rich fruits and vegetables means they also supplement the nutrients lost through exercise.

Conclusion: Having water in your system doesn’t have to be by just drinking a glass of water. As stated above drinking water is extremely essential and doesn’t just give you the benefits of drinking water but also tells you all the ways you can consume water for a healthier more active lifestyle.

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The 4 Barriers to Fat Loss and How to Fix Them

Valentine Oliver — Sat, 24 Dec 2016 11:35:54 +0000

We’ve come to realize that most people that are already involved in a weight loss program actually know what they should be doing to lose weight. They know veggies trumped cookies, exercise trumped couches, and smart choices always trumped impulsive fridge-foraging at midnight. But then, even though people actually did everything right, but still couldn’t get the results they wanted.

What most have failed to realize though is that WHY trumps WHAT. What people are doing is less important than why they are or aren’t.

If you’re like most people who’ve had some success but then stalled, you probably started your plan hell-bent on success and full of confidence. You hammered your exercise plan and you stuck to your diet. But then something happened. That something is WHY you stopped doing what you were doing.

There are four primary categories of barriers that prevent people from having success losing weight, but as is the case with any obstacle, there’s always a way to get around it.

Fat-Loss Barrier #1: Physiological Challenges

Physiological barriers associate with efficient weight loss usually involve disorders, diseases, or the medications used to treat those issues. For example, Diabetes can bring about worries of sudden blood sugar drops in those taking insulin making them hesitant to exercise. Heart conditions can make it difficult to exercise without concern about safety whether or not these fears are actually warranted. And that’s not even considering that some medications can actually lead to weight gain.

Remedy

First of all, if you’ve noticed that you’re not losing weight as you’re supposed to, you should see your doctor to make sure you don’t have some underlying condition that’s influencing your weight. And talk to your doctor about medications that may cause weight gain.

Fat-Loss Barrier #2: Mechanical Challenges

The main mechanical challenge one could ever face is pain. This can be a result of arthritis, fibromyalgia, plantar fasciitis, back pain, or just a nagging injury that refuses to go away. This can be a great limitation to your workout routine and hence limiting the whole weight loss process as well.

Another usual example of a mechanical challenge is obstructive sleep apnea, which can affect people with modest weight gain and result in the blocking of the airway during sleep. What’s worse is that you might not even know if you have it.

Remedy

If you have ongoing shoulder, neck, or back pain and it’s preventing you from exercise, get it checked out. Many physiotherapists and other therapists can make a rapid difference in your pain and get you back to training in a hurry.

For more chronic conditions like arthritis that can’t be fully alleviated by medication or therapy, consider finding resources or people near you for cognitive behavioural therapy to help you better manage (and live with) the pain you do have. It won’t eliminate the pain, but will help you to get through it and hopefully be able to return to training.

If your weight loss is resistant and you’re experiencing a lot of snoring, daytime drowsiness and other symptoms of this problem, you should talk to your doctor about sleep apnea. Getting diagnosed and using a CPAP device to keep the airway open at night may be all you need to get your weight moving again.

Fat-Loss Barrier #3: Financial Challenges

Let’s face it, purchasing lean proteins, fresh fruits and vegetables and other healthy foods can get expensive, especially with those for limited income. Add in the cost of gym memberships, exercise equipment, personal training or weight loss programs and all whatnot, and you’re looking at potentially expensive solutions for weight loss.

Remedy

With the large number of body-weight workouts available and information on the internet, gym memberships are no longer a requirement for getting fit. You could save your money and still lose weight efficiently without.

Recent studies indicate that shorter, higher intensity workouts that don’t require much time to complete can be just as effective for weight loss.

Fat-Loss Barrier #4: Psychosocial Challenges

It’s no new news that psychiatric disorders can impact your ability to lose weight. Depression especially, has been related to weight gain, and failure to deal with this illness can potentially set you up for failure in any weight loss attempt.

Attention deficit disorder (with or without hyperactivity) can lead to impulsive behaviours regarding food and activity and make it difficult even for the most determined person to stay on their plan.

And stressful or even traumatic life events can have serious long term implications for weight loss. People sometimes maintain their body weight as a subconscious protection mechanism against those who might seek to harm them.

Remedy

If you’ve noticed that you have any of the aforementioned disorders, see your physician as soon as possible to help you deal with them.

On your own, you could deal with these sociological issues by journaling your food and beverage intake. More importantly, each time you eat, record why specifically you ate what you chose, and how much of it you ate.

While this might be tiresome, you would discover that your choices to eat certain things at certain times is not because you’re hungry, but because of things like availability of food, perceived cravings for specific types of food (not actual hunger), and just plain old social convention.

Once you are aware of these things you can begin asking yourself before eating why you’re eating and why you’ve chosen the specific item you’ve decided to eat. Focusing on eating foods primarily for true hunger will enable you to begin chipping away at the excess calories consumed for other reasons.

Conclusion

While obstacles can often seem to stand between you and your goals, they’re often there to allow us to demonstrate how badly we truly want to achieve those goals. Once you’ve identified your personal barriers to weight loss, you can blast through them to success.

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5 Best Snacks Recipes That Are Weight Loss Efficient

admin — Wed, 15 Jun 2016 15:33:44 +0000

When you are really starved, especially at unusual hours of the night. It’s better to skip all those potato chips that may be stashed away in your cupboard and probably are really tempting and just reach for a healthy snack in place of it. Snacking prevents you from overeating later in the day and it boosts your metabolism which helps weight loss and keeps your energy levels up. Here’s a list of 5 best healthy snacks recipes that are nothing short of remarkable!

1.Bran Whole Wheat Muffins

You don’t necessarily have to give up on muffins, you could just make it in a better and a healthier way and even better in the comfort of your home. And all the ingredients that you need are wheat bran cereal, whole wheat flour, low-fat milk and brown sugar for the batter, the best part of this is that it substitutes the fat with freshly made apple sauce.

2.Oats Idli

For those of you who are calorie conscious, steamed idlis with some roasted oats, grated carrots, chopped chilies and fresh coriander, is the best answer for you.

3.Ragi Cookies

For those who are addicted to taking cookies and probably can’t just keep your fingers off the cookie jar with the ragi cookies you no longer need to worry about keeping your hands off them anymore the healthy recipe will just become your best friend. It’s crunchy, crumbly and calcium rich.

4.Elaichi Granola Bar

This is one of everybody’s favorite go-to snack. This is an energy bar that is made with oats, walnuts, raisins, cardamom and it sweetened with brown sugar and honey. It is high on fiber and protein, this is something that you just need to try.

5.Banana Oat Bread

This delicious recipe makes it be a great snack for any time of the day.it is a breadwinner and it is low on carbs and packed with nutrients. This is a mouth-watering banana and oat bread that replaces all that is bad for you with all that is good for you.

Conclusion

Snacking is an effective way of adding extra nutrients to our diet, especially those nutrients that are usually missing from our diet from our daily food intake. It makes us have more energy and when we take healthy snacks it helps with our weight loss process and gives us a lot of energy in the body.

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5 Most Efficient Weight Loss Exercise

Valentine Oliver — Sat, 04 Jun 2016 01:59:04 +0000

It’s hard or even impossible to find a fat or obese person that claims he/she doesn’t want to lose weight. Every obese person wants to lose weight for probably different reasons. Some might be just to look better, some might be for health benefits and so many other reasons that may not be known. But then, most obese people are not really ready to do what it takes.

The uncomplicated and unattractive truth is that if you want to lose weight and you’re sure about it, then you need a lot of consistency exercise. Dieting is also important for weight loss. But for consistency, exercise is what you need.

Here are a few exercises that have been proven to be more efficient for losing weight.

1. Jogging

Jogging is undoubtedly one of the best exercises that your body needs for better weight loss and generally for a better body buildup since almost all your muscles are involved.

Jogging not only helps you burn calories but also increases your fitness and endurance levels. However, it is important to take note that fitness exerts a lot of pressure on your joints so you need to take certain precautions.

The first precaution that must be taken is to make sure you get a decent pair of a sports shoe. Secondly, try making progress slowly. Increase your distance and pace as your fitness level increases.

2. Walking

Walking could be interchanged with jogging in your workout schedule to ease up the pressure that jogging exerts on hour knees.

Walking sounds easier, but that doesn’t mean that it is effective. Make sure to walk in a not-so-comfortable pace. Your pace should allow talk in a not so clear manner.

3.Weight training

Weight training guarantees you a continuous calorie-burn for 48 hours. Most people feel that weight burn is only meant for those that have the intention of building muscles. And most women also think that if they lift the weight, it’ll make them look bulky.

This misconception about weight training and weight loss is holding a lot of people back because your workout program is not complete until it has weight training in it. Building your muscle mass is one of the most effective ways to burn fat and the best part is that it continues to burn fat for up to 48 hours after you exercise.

4. Swimming

This can be the best exercises for you if you’re trying to totally avoid impacts on your joints. This exercise helps you burn a lot of calories without even breaking a sweat. Your body expends a lot of energy to produce the force that you need to able to move forward in the water and this, in turn, burns a lot of calories.

5. Dancing

Research has shown that dancing burns about 254 calories in a single hour. So not only that it’s fun, but dancing is also a good exercise for losing weight. It not only reduces our calorie level, but it also improves our mood thereby reducing our stress levels.

Conclusion

It is important that you space for all these exercises in workout program. Do this and watch your weight go down right before your very eyes…

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4 Most Efficient Exercises For Treating Obesity

Valentine Oliver — Sat, 04 Jun 2016 01:32:57 +0000

Obesity is an illness that involves an accumulation of excess fat in the body. Obesity not only affects your health intensely but also poses more threat as one of the greatest risk factors to several life-threatening conditions like heart disease, high blood pressure, high cholesterol, stroke, type 2 diabetes, etc.

However, all hope is not lost in regards to this illness. Exercise is one of the most efficient ways by which you can liberate yourself from this illness. Regularly committing yourself into workout sessions will surely yield results, in the long run, you just need to be patient.

But the truth is that most obese people today just stick to a particular type of exercise and are not willing to try different options. This article provides with a list of 4 different exercises that you can do that are efficiently ideal for burning calories, thereby treating obesity gradually.

1.Walking

This turns out to be the number one choice for almost everyone. The fact that it seems easier and less stressful than others does not affect its effectiveness in any way.

Walking can be done anywhere and requires very little equipment. All you need are a good pair of sports shoes. This exercise improves strength and mobility in the lower body and has a low impact on the joints.

You can start this training by gradually increasing your speed as you walk. 10 minutes walking at your normal pace, another 15 minutes with an increased pace, making it a total of 25 minutes.

This time duration can be increased as time goes on.

2. Jogging

Just like walking, jogging has the ability to improve mobility and strength in the lower region of the body and also enables your whole body to eliminate unwanted calories. However, unlike walking, this exercise has a lot of impact on the joints. So it’s always advisable to get enough sports materials for this exercise. Sports shoes and knee pads are very important sports items needed for the exercise.

Also, have in mind that jogging differs from running. It is just between walking and running. Getting a personal trainer won’t be such a bad idea.

3. Aqua Jogging

This exercise has the same effect as jogging, but with lesser impacts. It is simply running in water. It requires more energy and force due to resistance from the water.

All you need for aqua jogging is a buoyancy belt, then get to a deep pool and begin running. Make sure that your feet don’t touch the bottom of the pool when you’re aqua jogging. Since it might take a little more effort, you can start slowly. Set a program for yourself. It could be from one side of the pool to the other for 10 sets, or you could just use a timer. 30 minutes each day will be a good start.

4. Strength training

Strength training not only helps you build lean muscles but also increases your metabolic rate so you burn more calories throughout the day. Instead of weight lifting, you can start off with weight-training machines, to avoid much impact on your joints. You most certainly need a personal trainer for this exercise.

Conclusion

It is always advisable to start exercising in a less stressful way. So that as time goes on, you can gradually increase the intensity. Don’t forget to set out one day during the week, when you just rest without exercise. Having enough rest is also an essential factor in the whole weight loss process.

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5 Breakfast Options For Efficient Weight Loss

Valentine Oliver — Thu, 02 Jun 2016 00:51:28 +0000

It’s no new news that breakfast is the most important meal of the day. However, it is possible that you might come across the barrier of not knowing the right foods to eat for breakfast.

When you choosing a breakfast, you want to aim for a breakfast that combines good carbs and fiber with some protein. Luckily, your options are plenty.

Here’s a look at some of our favorite breakfast foods, along with expert tips for making them even healthier.

1. Oatmeal

Oats contain beta-glucan, a type of fiber that’s been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium.

Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.

2. Greek yogurt

This food is loaded with calcium and also enough protein (nearly twice as much as regular yogurt) that can keep you satiated for a very long period of time.

To add some flavor to your yogurt, add some fruits and be sure to enjoy a not only healthy breakfast but also a delicious one at that.

3. Grapefruit

This fruit is one of the best foods in regards to weight loss. According to one study, eating half a grapefruit before each meal may help you slim down faster, thanks to the fruit’s fat-burning properties and its beneficial effect on blood sugar and insulin levels. Grapefruit also has the ability to fill you up for a long period of time and is packed with immunity-boosting antioxidants.

4. Bananas

There’s nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they’re still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.

Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.

5. Eggs

These incredible edibles have made quite a comeback in recent years. Once shunned for being high in dietary cholesterol (one yolk contains about 60% of your daily allotment), eggs are now embraced as a healthy source of protein and nutrients like vitamin D. Why the turnabout? Research has shown that cholesterol in our food has less of an impact on blood cholesterol than previously thought.

If overall, you’re choosing lean proteins and not eating a ton of fat and cholesterol, then eggs are a great thing to have in your diet.

Conclusion

The first thing you should fix if you’re on a journey to weight loss should be your diet. Eating the right foods for breakfast is a great step towards making sure your diet is in check and with time you’d see yourself getting into that shape that you’ve always desired.

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3 Factors That Can Affect Your Psychological Ability To Lose Weight

Valentine Oliver — Wed, 25 May 2016 13:53:14 +0000

How does that saying go again? Oh, yeah… What you can’t overcome in your mind, you can’t overcome in the outside world. This is a simple fact really.

The psychological part of a man is actually what makes him what he is. It is what forms his character and the way he thinks and sees things. So anything that affects you psychologically, totally has a lot of influence on your entire personality.

When it comes to weight loss, there are certain factors or things that can actually affecting you psychologically and hence, hinder the while weight loss process.

1.Fake Compliments

Admit it. If you’ve been really working out and dieting for the sole purpose of weight loss you’ve once or twice craved for a compliment. You expect people to obviously see the difference. But you must be very careful about the compliments you get.

Some of these compliments, if they’re really honest can be a source of encourage for you and that’s fine. But then, there are those fake compliments that people give you, probably just to make you feel happy about yourself or some actually do it just to mock you and your efforts.

Seek for more honest opinion and not just mere flattery that affects you negatively in ways that you might not really understand.

2.Fake Weight Loss Testimonies

Some of these weight loss testimonies that you see online are actually fake. It’s just a means that some of these companies use to advertise their weight loss products. So never set your targets according to what you saw in that video because at the end of the day, you might end up being disappointed.

This, however, doesn’t mean that all weight loss testimonies are fake. But if they look too good to be true, they most likely aren’t.

3.Weight Loss Supplements

It isn’t exactly bad adding weight loss supplements to your weight loss plans. But mind you, research has shown that people involuntarily tend to rely on this supplements.

So if you using a weight loss supplement, have it in mind that they can’t replace your workout time in your weight loss program, neither do they give you the freedom to eat whatever you feel like eating. So make sure to keep your daily diet and workout routine in check during the whole weight loss journey.

Conclusion

One of the most important rule about the whole weight loss rule is to learn how to set realistic goals and to always be honest with yourself. It’s when you’re totally honest with yourself that you would be able to know your weaknesses and then adjust accordingly.