Lose Weight And Get Healthy » Exercise

Quick Toning Workout – The Best Workout For Total Body Toning

admin — Sat, 24 Apr 2010 16:39:11 +0000

Is there really a toning workout that works fast and gives you a total body workout? What if I told you that you could finally get that toned body you have always dreamed of simply by performing a toning workout that takes less than one hour per week? Would you be interested?

If you are searching for a simple toning workout that is both fun and short, then you have come to the right place. I will share with you the perfect workout – you will see results really fast.

Most of us have tried almost every exercise program on the market to try and tone up our bodies. The problem with most of them is that they are boring and they take so much time that we can’t stick with them.

The toning workout that I would like to share with you can actually change the look of your body by performing a short workout three times a week. With this routine you will be performing both cardiovascular and strength training at the same time.

You no longer have to do two separate workouts – this one type of toning program incorporates both into a short routine. You will quickly see the results. Your body will be transformed and your fitness level will drastically increase.

This toning workout involves using a kettle bell. If you have never used one, you are in for a nice surprise. Kettle bells have been used for centuries to tone bodies and improve health. The unique way that you hold a kettle bell challenges every muscle in your body – especially your core. You will become toned, strong and balanced. Working out with a kettle bell provides faster toning than any regular exercise workout. You will be amazed with the results.

The best kettle bell workout is – Kettle Bell Workout. I highly recommend this program – it is easy to follow and it really works fast.

Kettle bell toning workouts give you not only a strength training workout, but they also give you a cardio workout and strengthen and tone your core as well. You will never have to do separate cardio workouts.

With your kettle bell you can perform any strength training exercise that you normally do with your dumbells. You will find that working out with a Kettle bell is much more comfortable and you get much better results faster.

Performing Kettle bell workouts will target all of the neglected muscles in your body. This workout will give you a total body workout – working every muscle in your body.

Exercising with a Kettle bell gives you much faster results than normal strength training and cardio workouts. It takes less time and you will quickly sculpt your body. Goodbye flabby arms, stomach and legs and hello firm and toned body.

Interval Training To Lose Weight – How To Get Started

admin — Wed, 09 Dec 2009 17:37:50 +0000

Using interval training to lose weight is one of the most effective methods of exercise. Interval training is simply alternating bursts of intense activity with intervals of lighter activity. This type of workout enables you to work harder for a shorter amount of time and provides increased fitness benefits and maximum fat burning.

If you are a beginner, walking is a good exercise to begin with. Here is a beginners thirty minute interval training routine:

Warm up for five minutes - Leg stretches and slow walking.

Twenty minutes of interval training
- Low intensity – Walk for three minutes
- High intensity – Walk as fast as you can for one minute

Repeat these two steps for twenty minutes.

Cool down for five minutes – walk slowly and stretch again.

When performing interval training, it is much easier to use an interval timer so you don’t have to keep looking at your watch as you are exercising. The best one is the Gymboss Interval Timer.
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The above interval training example uses a 3 to 1 ratio – Three times low intensity to one time high intensity. You can also change this ratio to give you a longer high intensity workout such as a 3 to 2 ratio – three minutes of walking and two minutes of fast walking.

When you are ready to move to the next level – you can start jogging or running as your high intensity portion. Try to push yourself out of your comfort zone.

The key to interval training is to push yourself hard during the high intensity portion. As the high intensity exercise gets easier to do, you must bump it up to the next level. The high intensity portion is supposed to be hard to do.

There are many benefits to using interval training to lose weight. You will burn more calories than a regular workout and your cardiovascular fitness will improve. Interval training also keeps you from getting bored since you are focusing on switching routines and performing different exercises.

You should try to mix up your interval training to include different exercises. You can adjust almost any exercise into interval training to lose weight. Some to try are stationary bikes, treadmills, mini trampolines, stair climbers, ellipticals, or jumping rope.

Simply pick which interval training ratio you want to use and you are on your way to burning more fat and calories than ever before. Using interval training to lose weight is an effective and fun way to achieve a slim and trim body.

Exercise To Tone Flabby Arms – Three Easy Exercises To Tone Flabby Arms

admin — Sat, 03 Oct 2009 18:19:33 +0000

If you want to get rid of the jiggles on your arms, here are three easy exercises to tone flabby arms. Along with these strength training exercises you should add some aerobic exercise to reduce body fat and lose weight. These three strength training exercises will help you build arm muscle and give your arms a firm and toned look and the aerobic exercise will burn total body fat.

The strength training exercises should be done every other day. Perform two sets of twelve reps – resting for one minute between sets. Do some type of aerobic exercise for thirty minutes three times a week. You can jog, walk, swim, dance or any other activity that you enjoy. Change your routine so you don’t get bored with it.

Exercises To Tone Flabby Arms – Three Strength Training Exercises

Chair Dips

Sit on the edge of a chair with your feet flat on the floor and hold on to the front edge of the chair (hands on each side of your hips). Lift your hips off the chair, supporting yourself on your hands. Bend elbows and lower your body until your arms are bent at a 90 degree angle. Lift back up to your starting position. This exercise also works your shoulders and stomach.

Tricep Extensions

Sit in a chair or if you prefer you can stand with your feet shoulder width apart. Choose a dumbbell that you are comfortable with – perhaps 1 to 5 pound dumbbell – depending on your strength. Hold the dumbbell in one hand directly above your head with your arm fully extended to the ceiling (palm should be facing in towards your head). Very slowly bend your elbow so that the dumbbell is lowered towards your back. Keep your upper arm still and fully extended up – you may want to place your free hand on the back of the dumbbell arm for support. Return to the original position. Switch arms after performing two sets.

Diamond Pushups

Position yourself on the floor in a pushup position. Put your hands on the floor with your thumbs and index fingers touching so they are forming a diamond shape. If your arms are not yet strong, you may want to rest on your knees rather than your toes to begin with. Slowly lower yourself down and then back up again. Don’t worry if you can’t do the full sets the first time. Just do as many as you can and add a few each time you workout.

Performing these exercises on a regular basis will tone and shape your flabby arms and have you looking great in your sleeveless shirts. A toning workout is the best solution to lose weight and get healthy.

Tips On Increasing Your Metabolism To Burn Maximum Calories

admin — Fri, 02 Oct 2009 16:54:36 +0000

Here are a few tips on increasing your metabolism to sculpt a lean body and burn maximum calories. Increasing your metabolism is all about building more lean muscle. The more lean muscle you have, the more your metabolism increases and the more calories your body burns. You can increase your metabolism with strength training and other physical activities.

Metabolism is defined as the amount of calories (energy) that you burn – it is the conversion of calories to usable energy. How fast this happens is what your metabolism is. As we age, our metabolism does slow because we are not as active and we lose muscle. This can be prevented by staying active and performing strength training.

Everyone no matter their age, has the ability to increase their metabolism. The following tips on increasing your metabolism will help your body build muscle and burn more calories.

Strength Training - Perform strength training only three times a week with at least one day of rest in between sessions. Pick two exercises for each muscle group (legs, arms, back, chest, shoulders) and perform two sets per exercise. Each exercise should be done very slowly so you really work the muscles. Change your program after you notice a slow down in progress. After your workout your metabolism will be elevated for several hours. As you build more muscle, you will automatically be burning more calories all day.

Aerobic Exercise – Perform at least thirty minutes of aerobic exercise three days a week or more. A variety of different exercises will keep it from getting boring. Try something new – exercising on a mini-trampoline gives you a great workout. Take a water aerobic or dance class. Make it fun. Interval training will burn extra calories – add short bursts of high intensity to your routine.

Don’t pass up a chance for activity. Take the stairs, go inside instead of through the drive up, do some squats when you are waiting for dinner to cook, do some leg lifts while sitting on the couch watching television, lift your arms up to the ceiling and back down while you are waiting for your computer to load. Even small movements will help.

Eat smaller meals every three or four hours. This will increase your metabolism – your body won’t ever think that it is starving and put itself into hibernation mode (slow down).

Drink more water to flush the toxins from your body and to stay hydrated.

Make sure you are eating a healthy diet which includes vegetables and lean proteins like eggs, chicken, or nuts. Your body burns more calories digesting protein. Increasing your fiber with foods such as vegetables will also increase your metabolism. Stay away from refined carbohydrates; they will slow down your metabolism. Make sure you include omega-3 rich foods such as fish and flax seed in your diet – they are found to dramatically increase your metabolism.

Don’t get stressed out. Stress has been shown to stimulate the release of the hormone cortisol which slows down the metabolism and causes weight gain. Emotional eating is also a problem when there is excess stress in our lives.

Get more sleep. Studies show that not getting enough sleep can slow down your metabolism. Try to get at least seven hours of sleep every night.

Incorporate these tips on increasing your metabolism and you will be on your way to burning maximum calories, losing weight and sculpting a lean and slim body.

For information on a healthy weight loss program that really works, visit Healthy Diet Solutions.

Mini Trampoline Exercise For Sculpting A Lean Body

admin — Sat, 26 Sep 2009 16:34:00 +0000

If you are looking for a fun and easy way to get a lean body, then mini trampoline exercise is just what you need. Not only does exercising on a mini trampoline (also called a rebounder) give you a total body workout, it also burns more calories than normal exercise. It is the most efficient exercise program available for sculpting a lean body and building strength and stamina.

Using a mini trampoline on a regular basis will increase your metabolism and improve muscle tone which helps you lose weight and burn calories at a much higher rate. Dramatic fat loss can be seen with continued use of a rebounder.

The main reason for this is because mini trampoline exercise activates the lymph system fluid that circulates in between the cells to carry waste and flush the toxins out of our bodies. The lymph system is also known as our immune system and when these toxins build up it poisons our bodies and our health begins to decline. When these toxins are flushed out, our health improves and our bodies are able to function more efficiently.

Mini trampoline exercises work every muscle group to help sculpt and tone your entire body. Rebounder exericise is much safer than regular exercise because the mat of the rebounder absorbs most of the impact shock. It is excellent for people with joint and back problems.

Many joggers are plagued with ankle and knee injuries – mini trampoline exercise keeps you from experiencing these problems. It is also so much fun that you will look forward to doing it every day. There is such a variety of exercises that you can perform that you never get bored with it. You can jump, dance, twist, jog or do any other movements that you can think of.

Please be aware that you should start slowly with your mini trampoline exercise program. You will be using muscle groups that are not normally worked. Begin with about five minutes a day and then add five minutes each day to end up with a thirty minute workout. It is acceptable to break the thirty minute workout up into two or three sessions if time is an issue.

Below is a basic thirty minute workout plan:

Warm Up – A slow bounce for five minutes – Stand on the rebounder with feet about 6-8 inches apart – with your feet still on the mat begin to bounce very gently. Make sure you keep your feet on the mat – this gentle bouncing is also called the “Health Bounce”. It will start moving your lymph fluid to flush out toxins in your body. Many people do this “Health Bounce” several times during the day to help keep the lymph fluid moving. It will also give you an energy boost. So if you are feeling tired or sluggish during the day, get on your rebounder and “Health Bounce” for a few minutes.

High Bouncing – Really start jumping for ten minutes – You don’t have to bounce too high – This high bouncing will help you boost your metabolism and really start to burn lots of calories. It builds strength, endurance and muscle tone.

Aerobic Bounce- An aerobic workout for ten minutes – This can be any fast paced exercise you want to do – You can jog, twist, or dance. Include arm exercises such as punches, bicep curls, or arm reaches – You are burning maximum calories at this point.

Cool Down – A slow bounce for five minutes – Same as the warm up – keep your feet on the mat and bounce slowly.

Your mini trampoline can also be used for ab exercises. Sit on your rebounder and begin to bounce with your butt. Begin with your feet on the floor, if you can, try bouncing with your feet straight out. Start out slowly – bouncing for 3-5 minutes.

Don’t make the mistake of purchasing a cheap mini trampoline. They don’t last and they can even be dangerous. The springs in the cheap rebounders tend to break very quickly which can cause serious injury. The rebounder mats are made of inferior material which can cause damage to your joints because you won’t get the needed soft bounce like you do with the better quality rebounders.

I highly recommend the Needak rebounder. I have owned one for years and have been very happy with the quality and the soft bounce of the mat. If you are serious about sculpting a lean body, getting healthier and losing weight, this is the mini trampoline exerciser that you should invest in. It will provide you with a lifetime of fun and healthy exercise.

How To Get A Lean Body – Simple Ways To Achieve A Leaner Body

admin — Fri, 25 Sep 2009 12:26:06 +0000

Most of us would love to know how to have a long, lean body but don’t want to spend hours each day to achieve it. There are a few incredibly easy ways to get a leaner body in a short period of time. Obviously exercise is the key to getting a lean body and the programs outlined below are fun and easy ways to quickly transform your body.

The best way to shape and tone your body is with pilates. Pilates is a total body sculpting program which helps you strengthen your core (torso), build flexibility, endurance and strength without building muscle bulk. Almost anyone can do pilates and all it takes is a twenty minute workout three times a week. You will quickly see results. Your posture, overall health and muscle tone will improve dramatically. The pilates workout uses very controlled movements which sculpt and strengthen your body. Many athletes, Hollywood actors and dancers use pilates to lose weight and tone their bodies. I highly recommend the Winsor Pilates Basic Workout System. This is how to get a lean body the easy way.

Another fun and easy exercise which quickly burns calories and helps to give you a leaner body is rebounder exercises (mini trampoline). When you exercise on a mini trampoline you will burn more calories than regular exercise and it is a lot more fun. You can jog, march, dance, do jumping jacks and many other exercises that will give you a total body workout. There are also many other health benefits of using a rebounder. Rebounder exercise helps to reduce cellulite and increase your lymphatic circulation.

Along with exercising, you must also make sure you are eating a sensible diet. Avoiding processed foods and replacing them with whole natural foods is essential to achieving a lean and toned body. You daily diet should include lots of fruits, vegetables, wild caught fish, lean meats, whole grains and nuts.

Drinking enough water to hydrate your cells for optimal fat burning and to reduce water retention is very important. Drink a large glass of filtered water every hour.

Now that you know how to get a lean body, don’t put it off – begin today!

Incredibly Easy Cellulite Exercise

admin — Tue, 22 Sep 2009 15:58:56 +0000

Is it possible that exercise can get rid of cellulite? The answer is yes. The key is to perform the correct exercises. The only ones that will work to get rid of cellulite are exercises specifically targeted to your cellulite prone areas. It is also necessary that your diet be changed to include a healthy nutritional lifestyle. Exercise alone is not enough to get rid of cellulite.

It is helpful to understand why you have cellulite. Contrary to some information, cellulite is just regular fat that looks different because of how it is arranged. The connective tissues in our bodies divide fat cells into different compartment which look like a honeycomb, the excess fat bulges out and this is what gives you the bumpy look of cellulite.

Cellulite appears when the muscles underneath the cellulite are weak and under toned which causes your skin to get the “cottage cheese” look. The lumpy areas can be reduced by incorporating the correct exercises to tone the muscles directly below the cellulite. Cellulite is most common on the lower body but it does sometimes appear on the arms, giving you the flabby arms look.

When you perform these specific cellulite exercises, you will be changing the appearance of the skin by firming up the muscles and changing the distribution of the fat cells. It is also important to make sure that you drink plenty of water and reduce the sodium in your diet. Following this advice will help you to lose pounds quickly and get rid of your cellulite.

The best exercises to get rid of cellulite are regular floor exercises that target your lower body which is where cellulite is normally found. Squats and lunges are excellent for targeting these areas. Using a stepper or stairs to step up and down will also target this area.

Cellulite exercises should be performed very slowly in order to really work the muscles groups.

One of the very best exercises to get rid of cellulite can be done on your stairs at home. Stand with both feet on one stair. Step back with one foot so that the ball of your foot and toes touch the floor and then step back up. Repeat with the same leg for 15 reps. Change legs and do another 15 reps. Do three sets. Remember to do this as slowly as possible to really work the leg muscles.

To get your own copy of a full 20 minute exercise routine to get rid of cellulite, visit Cellulite Exercises.

Fun Ways To Lose Weight – The Most Popular Ones

admin — Fri, 18 Sep 2009 20:20:48 +0000

Dieting and losing weight are not usually considered enjoyable activities, but there are several fun ways to lose weight. When you find activities that you enjoy doing you will be burning calories and losing weight without even realizing it. Here are a few of the most popular ones:

Exercising On A Mini Trampoline – also called a rebounder. This one of the most fun ways to lose weight that you will ever do. You will feel like a kid again. Bounce, dance and jog. There are so many different exercises you can perform. Exercising on a mini trampoline burns more calories than regular exercise does. It works all of your muscle groups for a total body workout. A word of caution – start slowly – you will be working muscles you don’t normally work. Start with a five to ten minute session and work up to a thirty minute workout. Vary your routine – bounce, do some jumping jacks, jog, and march. You will have so much fun with this, you will look forward to doing it every day.

Dancing – Most people think of dancing with a partner when they are out for the evening, but for a great workout at home, crank up the music and dance by yourself. Put on your favorite fast music and dance. It is a great workout that burns lots of calories and works many different muscles. It also puts you in a great mood. It’s a fun and easy way to lose weight. Going out for an evening of dancing can be more fun than sitting in a movie theater or going out for dinner. There are many dance classes available – sign up for one.

Swimming – Swimming laps or just playing around in the pool burns calories and is easy on the joints. Water aerobic classes are lots of fun. It doesn’t even seem like exercise. Most local community centers have an indoor pool and offer water aerobic classes. Grab a friend and go for it.

An easy and fun way to burn calories and lose weight is to replace your office chair with a stability ball. You can also sit on it to watch television. A stability ball (balance ball) will also improve your posture. They now make special stability ball chairs. They are comfortable and will tone your muscles just by sitting on them.

Another fun way to lose weight is to experiment eating different fruits and vegetables. There are so many different varieties in the grocery store. Try new ones every week. Eating organic foods will also give you additional nutritional benefits.

In order to lose weight you have to eat less and move more. When you start to add some fun ideas into your routine, it make it much easier. Be creative and you will succeed. Exercise doesn’t have to be difficult and boring. There are lots of fun activities you can get involved with. Mix it up and enjoy.