Fitness

Top 5 twisting exercises for perfect abs

September 24, 2015 by Sheila Smith

Flat tight stomach is the dream of many of us, but it requires a lot of work and effort! It is necessary to regulate your diet and to exercise regularly. In today’s post we reveal TOP 5 exercises with the twisting of the body to tighten the abdominal muscles, with special emphasis on the lateral muscles.

You can do all these exercises in the comfort of your home, so there is no excuse for the lazy!

1. Russian twist with weights – Sit on the floor, bend your knees, keep your spine straight and arms bent at the elbows, take a weight or books. It is essential that you have a load. Then, while maintaining the same starting position switch hands from left to right, so that you are twisting the torso.

2. Bicycle exercise – Lie on the floor, lift the legs and upper back, arms bent at the elbows behind your head, and start alternately connecting the left elbow to the right knee and vice versa.

3. Supine spinal twist – Lie on your back, spread your arms, with your legs bend at the knees, and alternately turn on the left and right side.

4. Twisting plank – This is just the regular plank on your hands and you just twist your hips to the floor.

5. Twisting windmill – Lie on your back with your arms extended. Raise your legs until they’re perpendicular to the floor. Lower your legs to the left side of your body so you meet the floor a few inches away from your left hand, then bring them back to center. Repeat, lowering your legs to the opposite side.

3 simple exercises for firmer arms and flat belly

September 23, 2015 by Amy Brown

If you have a lot of things to do and do not have much time for recreation, then these exercises are ideal for you. You can do them daily at home and you will only need a 5 minutes.

Strength your arm muscles, legs and tight your belly. You will need about 30 to 60 seconds for each exercise.

Exercise 1

Lie on the floor, let your legs be flat with your body and put your palms under the shoulders. Lift your body up, but to stay flat. Rely on forearms and toes, and stay in that position for about half a minute.

Exercise 2

Breathe, relax your body and simultaneously lift up your arms and legs, relying only on the abdomen. This is an ideal exercise to strengthen the back muscles and stretch the spine.

Exercise 3

Repeat elbows moves from the first exercise, only this time lift the left hand (or right side) and rely on your right hand. After 30 seconds return to the starting position and do it on the other side.

Exercise 4

Turn aside, rely on the forearm and lift the body. Stay like that for about 30 seconds, put the other hand hon the hip , then repeat it on the other side.

9 ways to eliminate stubborn belly fat

September 21, 2015 by Sheila Smith

The fat on the stomach may be the most hated feature of our body. Apart from the fact that it spoils our figure, these fatty deposits are accumulating around vital internal organs and can cause serious health problems.

The fat in this region is called visceral fat and it directly impacts the secretion of cortisol – a stress hormone – and inflammatory substances called cytokines that affect the increased secretion of insulin in the body. If you notice fat on this critical region, then you need to pay special attention to its regulation – not only because of good looks, but also because of your health. Fat deposits on the stomach increases the risk of type 2 diabetes and heart disease.

Check out these 9 ways to eliminate stubborn belly fat.

1. Drink apple cider every day – Studies have shown that obese people who consumed 2 tablespoons apple cider daily for 8 weeks significantly lose fat, especially in the abdomen. The reason for this are the acids in the cider that burn fat.

2. Increase the intake of polyunsaturated fatty acids – This is a quite simple thing – saturated fatty acids have greater influence on the increase in visceral fat than polyunsaturated fatty acids. A simple study showed – when people eat 750 calories more, if they contain saturated fatty acids the deposits on the stomach increase, and if they contain polyunsaturated fatty acids they increase their muscle mass. Nuts, seeds and fish are rich in polyunsaturated fatty acids.

3. Get enough sleep – five hours of sleep or less will certainly impact the increase of fat on the abdomen. Why? The body needs rest in order to recharge the batteries for the next day. When you don’t get enough sleep, the body turns on the alarm and it sends a signal in our brain that we need more energy. Then, the body converts all of the nutrients into energy reserves. Energy reserves = Fat!

4. Excessive sleep on weekends – We know that you can’t wait for the weekend to begin to get some sleep until noon. However, be aware that this can be disastrous for your line! Women who have a routine at bedtime and getting up in the morning have a stable metabolism and less fat on the abdomen. Chaotic changes in sleep habits negatively affect the body, because it disrupts the biological clock and the body begins to secrete more stress hormones – cortisol – that gives rise to excess weight. So, try to get up on weekends around the same time as on weekdays. Our body system works best when it’s all very well programmed.

5. Eat more protein – With age the body starts to produce more insulin, because the muscles and cells become less responsive to it. Insulin influences the greater storage of fat especially in the belly. A diet that includes a high percentage of protein can block the excess secretion of insulin and stop the deposition of fat. Make your diet contain 30% protein, 40% carbohydrates and 30% healthy fats and soon you will start to notice the results.

6. Practice yoga – A study from 2012 showed that postmenopausal women who practice yoga for 16 weeks significantly lose their fatty deposits on the stomach. If you are not a fan of yoga and exercise, even the extremely simple exercises such as breathing exercises will help you. The point is to reduce the level of stress hormones – cortisol – which is responsible for the deposition of fat in the abdomen.

7. Drink more green tea – Green tea contains antioxidant catechin, which acts as a fat-burning bomb in the stomach. It is best when it’s combined with physical activity that activates this antioxidant.

8. Eat more foods rich in fiber – study from 2011 showed that subjects who ate 10g of fiber a day more than usual – the equivalent of two small apples, one cup of peas and half a cup of beans – have reduced fat percentage by 3.7% after 5 years.

9. And the most logical way – Be active – One thing is good about visceral fat – it is quite easily removable with aerobic exercise. Jogging, cycling, swimming – essentially everything that quickens the pulse is great for belly fat elimination. Studies have shown that running 19 km per week is enough to eliminate excess weight in the abdomen.

Benefits of Cardio Exercises

September 18, 2015 by Amy Brown

For those of you that are exercising, and of course for those who aren’t here is why should you keep doing it, or even better start doing it. In addition to the strengthening of the cardiovascular system and the weight loss, the cardiovascular exercises are great for your brain. With improving the circulation, you will bring more blood to the brain, and that shall furnish in the oxygen and the glucose that your brain needs to function normally.
With each movement the muscles will stimulate the release of various hormones on the brain. These hormones affect the growth of brain cells, the regulation of mood and improve concentration.
With cardio exercises are released the next hormones:

Serotonin, which improves the mood.
Dopamine enhances concentration and the memory, positive effect on attention, perception, motivation and sexual arousal.
Noepinofren has positive effect on attention, perception, motivation and sexual arousal.

If you practice every day, the release of hormones will improve the blood circulation, that will stimulates the brain growth. In one study, researchers found that exercising of 1 hour, three times a week for 6 months is simulating the growth of the hippo-campus, a part of the brain responsible for memory and learning.

Productivity and cardio-exercising
People who exercise everyday have 23% higher productivity. Exercise acts are as a cup of coffee. The heart starts to work faster, improves blood circulation, the body is filled with energy and your thoughts become clearer. Only 30 minutes of easy cycling will improve concentration, which will stay at a high level for the next 60 minutes.

Memory and cardio-exercising
If you are not remembering how the name goes, leave games like sudoku and start practicing. In one study it was found that women resolve a memory test as much as 20% better after running.
The intensity of exercise is also important. Scientists have found that after intense physical activity memory information is improved for 20%.
Stress and cardio-exercising
Scientists have found that regular exercising significantly reduces the levels of stress. Only 20 minutes cycling will improve your mood. Best of all is that it will help keep on the good mood for the next 12 hours.
During exercise there is growth of new cells in the brain. They will help the brain to cope with stress. In other words, your brain will be able better to deal with any stressful situation if you exercise regularly.
Communication and cardio-exercising
The researchers found that people who exercise regularly, adept much better in the everyday communication, business and private life.
After a few months of regular exercise, you will feel more confident, which will lead to more successful communication that involves compromise, contracting and negotiation. In addition to better communication, people who exercise regularly are able and to make the best possible decisions.
Mood communication and cardio-exercising
Forget about antidepressants and start exercising. Scientists have found that exercising reduces the risk of depression and the frequency of sudden changes of mood.
Physical activity will release hormones that stimulates the good mood (endorphins, serotonin). Confidence plays a big role in determining the mood. Exercise will improve your appearance, you will feel more confident, and ultimately you will be in a better mood.

Simple exercises for flexibility and elasticity

September 15, 2015 by Sheila Smith

If you belong to a group of people who are not too stretched, maybe you should try to deal with this. [Read more…] about Simple exercises for flexibility and elasticity

The best exercises for firm breasts

September 7, 2015 by Sheila Smith

The ideals of female beauty are constantly changing, but nice and firm breasts are always at the top. When it comes to cleavage, regardless of the size of the breasts, it is important that they are toned and firm. And that can be achieved with the help of targeted exercises.

Inverted push-ups

Place the palms on the wall, push as hard as you can against the wall and hold for a few seconds. Repeat the exercise ten times. When you gain strength, keep pushing for ten seconds.

Touching your elbows

Stand up straight, bend your arms slightly and place them on the hips. Try to make your elbows touch behind your back and hold the position for ten to fifteen seconds. Do this slowly and focus on stretching the muscles. Repeat the exercise eight times.

Stabdhasana

Connect your palms at chest height and press them together for five seconds and repeat the exercise ten times.

Push-ups

Push-ups are the best exercise if you want nice and firm chest.

Cobra pose

This exercise will not only help you correct your posture, but it will raise the breasts and tone your muscles. Lie on your stomach with your hands placed on the floor on either side of the chest. Slowly lift your upper body and look upwards. Hold the pose for ten seconds. Repeat 10-12 times.

Detox watermelon water – for rapid weight loss

September 4, 2015 by Sheila Smith

Even though summer is almost over we all want to look as beautiful and fit even if we don’t wear swimsuits. Training may not be able to help eliminate those few remaining pounds, but detox water can! The fastest way to succeed in losing weight is to train regularly and drink refreshing, detox drinks. We present to you a refreshing detox watermelon water!

Ingredients:

– 2 liters of water

– A quarter watermelon

– 1 lemon

– A handful of mint leaves

– Ice

Preparation:

Cut the watermelon in slices, squeeze the lemon and add it to the water. Tear pieces of mint leaves to release their flavor. In the end, add ice. Keep it in the fridge so that it is cool and refreshing.

With this beverage you can lose up to 2 kilos a week. Of course, it is important to exercise regularly and to hydrate.

Do a natural butt lifting with these four exercise

August 31, 2015 by Sheila Smith

Abs, tight arms and legs and lifted butt – all these are the most beautiful attributes of the female body.

Although the may seem impossible at first, it is possible to do a natural butt lifting with these top four exercises.

1. Perky Lifts

Get on all fours and place your knees directly under your hips and your hands beneath your shoulders. Lift your right leg until it’s parallel to the floor. Move the leg higher and lower without bending it on the knee. Repeat with your left leg. Do 3 series of 25 lifts.

2. Rear Raisers

Stay on all fours, keep your right leg straight, cross it behind your supporting left leg, tapping the floor with your toe. Squeeze your glute and lift your right leg so that it’s in line with your right hip and parallel to the floor. Lower the leg to return to the tap. Keep your tailbone slightly tucked throughout the movement. And don’t arch your back! Do 3 series of 25 raises.

3. Killer Kicks

Begin with your hands and knees on the floor, right leg extended. Swing your right leg to the side, in line with your hip. Bend the knee, bringing your heel inward toward your body. Kick back out to the side with a straight leg. Focus on squeezing through the glute. Do 4 series of 25 kicks.

4. Ballerina exercise

This is perhaps the most difficult one in the whole training. Extend your right leg to side in line with your hip. Pulse your right leg up and down about an inch at a moderate and steady pace.

If you do these exercises every day, you will see the first results in two weeks!

Miracle drink for weight loss – cranberry, lemon, orange

August 25, 2015 by Sheila Smith

High temperatures awaken thirst, and during summer we take much more fluids in our body. So let’s be wise and take advantage of it, by consuming a drink that will help to speed up the metabolism and burn fat? This drink made from cranberries, oranges, lemons and several spices will do wonders for your line!

See how to prepare it and start your battle with excess weight today!

Ingredients:

7 glasses of water,
1 cup of cranberry juice without sugar,
Half a teaspoon of cinnamon,
1/4 teaspoon ginger,
1/4 teaspoon nutmeg
3 oranges
2 lemons

Preparation:

Step 1: In a large saucepan put the water to boil. When it boils reduce the heat, and add the unsweetened cranberry juice, cinnamon, ginger and nutmeg.

Step 2: Leave it to cook alltogether on medium heat for 20 minutes. After 20 minutes, remove it from heat and allow to cool to room temperature.

Step 3: Squeeze the oranges and lemons and pour the juice in the drink. Cut a couple of oranges and put them in the drink. Add the ice and your healthy, low-fat summer refreshment is ready!

Studies have shown that cranberry in an excellent food for weight loss, because it stimulates fat burning and contribute to eliminating excess water from the body.

Lemon improves circulation, reduces swelling and helps the body to eliminate excess fluid.

Oranges are one of the most useful of southern fruits, because they contain large amounts of vitamin C – one medium-sized orange has only 47 calories, and it is therefore an essential part of the menu of many diet plans.

2 quick and efficient butt lifting exercises

August 24, 2015 by Sheila Smith

In the life of every woman who takes care of your physical appearance, there is a desire to have a firm, tight butt. Fortunately, there is a series of exercises that are ideal just for these results, which within 3 weeks will already be visible. We present to you two effective exercises for firm, tight butt that will form your curves!

# 1: Side leg lifts – get “on all fours”, relying on your elbows and start to lift the leg to the side, bent at the knee. Repeat this exercise 5 times and raise to 30.

# 2: Leg kicks – while you are in the same position, with the legs bent at the knee kick them back back (in slow motion, of course). Lift the leg as high as you can. This exercise will be especially helpful in tightening the gluteal muscle. Repeat 4 sets and raise to 25.

Of course, if you want faster results, we recommend that you to start doing sports as well as cardio, such as running or cycling. This will quickly melt away the excess calories.

TOP 3 exercises to strengthen the muscles of the whole body

August 20, 2015 by Sheila Smith

Do you want to get the most out of your training, apart from losing weight?

When you exercise it is necessary to bear in mind that it is also essential to strengthen the muscles in your body.

Why is it important to have a strong muscle mass? Because your body is more durable and stronger.

We present to you the top 3 exercises to strengthen muscles in the body!

# 1: Squats

By doing squats you strengthen the muscles of the legs and buttocks at the same time.

There are many different varieties of squats and if you want to switch to a more difficult level – we recommend you to try squats with weights.

# 2: Push-ups or chin-ups:

Depending on the readiness of your body, and if you are in top shape you can decide what exercise you will do.

Pull-ups or chin-ups will strengthen your back, shoulders and arms, giving your entire torso defined muscles.

# 3: Running or swimming:

Running or swimming will help to tighten the entire body and create muscle mass. We recommend that you go for a run or swim a minimum of 2 to 3 times a week for 30-45 minutes.

The results will be visible in no time!

4 advises for summer running!

August 15, 2015 by Amy Brown

Here are some running tips for the summer period that will make your run easier, despite the very difficult conditions.

Gradually get used to the heat!

It takes a few weeks (or two weeks) to the body adjusts to the change in weather. Slow down and do not rush and force your self, if you are running in a very difficult period when the temperature increases. Better yet, when you get used to the heavy training in the summer period, running from October to November will be a real pleasure. You will feel powerful.

Plan your hydration!

The most important advice we can give you is to drink enough fluids. In one survey most runners and runner drink water during running. There are those who combine sports drinks and water, but still a number of people do not drink anything during training.

Planing hydration represents a decision when to drink and to what extent!

To prevent dehydration, during the training take a bottle of water, no matter how brief is the training. Choose where run so you pass by public fountains so you do not have to run with a bottle. In any case you still can carry water with you, previously kept cool or take a thermos on the run. If you do not know how to land this problem, cook a mild tea, then take it on the run. When it warms up, it will not be off-putting, on the contrary!

Fueling and electrolytes by drinking sports drinks!

For long training sessions for over an hour, along the curve of your sweat you lose precious minerals. With water it is advisable to take and isotonic drinks that you can make yourself or buy some of the finished bottle or powder.

Outdoor equipment for running

Shorts and T-shirts are sufficient, with lightweight shoes for training you are ready. Choose clothes in bright colors. T-shirt should be a light, non-cotton, because cotton keeps the sweat and after a brief training simply sticks to the body – this increases weight, reduces cooling and looks ugly 🙂 Synthetic shirts are preferable because they allow the skin to breathe. Try it.

And off course use, sunglasses and sunscreen!