Fitness

Here Are A Few Exercises For Weight Loss

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Some folks may think that any kind of exercise will help them lose weight and they’re right to a degree. Losing weight is all about burning more calories, and any type of exercise will do that. However, some exercises are far superior to others when it comes to burning the most calories in the shortest amount of time. As the time most of us have to exercise is usually limited, don’t you want to burn as many calories as you can while you’re in the gym?

If your answer is an enthusiastic “yes”, then you’re reading the right article. I’m going to discuss the types of exercise that give you the most bang for your buck when it comes to fat loss. Incorporating them into your routine should allow you to drop fat as fast as humanly possible, assuming your diet is on point.

Sprinting Exercises

Sprinting exercises are not limited to actual sprinting they can be done on a bike, in a pool, or on any type of stationary cardio equipment. In principle, sprinting exercises involve short, all out bursts of effort followed by a short rest period, then with additional bursts.

Running sprints are particularly effective, but swimming and biking sprints are great as well. The short bouts of intense activity get your heart rate up fast, and keep it elevated throughout the session. Your body will also expend a lot of calories recovering from this type of exercise.

Combination Lifts

Combination lifts involve several major muscle groups in one compound movement. As you’re using the maximum amount of muscles to perform each exercise, you’ll be burning 2-3 times as many calories as you would by simply performing on simple exercise at a time. Most combination lifts pair a compound upper body exercise with a compound lower body exercise. The squat press is a good example, and is basically a dumbbell squat followed by an overhead dumbbell press. You can get creative and combine any exercises you wish to make it interesting.

Interval Training

Interval training involves combining alternating periods of low intensity and high intensity activity. You could for example, walk at a moderate pace for one minute, and then sprint for 30 seconds. The great thing about interval training is that you can modify it to be appropriate for your current level of fitness. Beginners can use longer low intensity intervals and shorter sprint periods while more advanced trainees can push themselves with short rest periods and longer sprints.

Cross Training

Cross training is basically performing several different types of exercise throughout the week. You could lift weights on Monday, swim laps on Tuesday, and play beach volleyball on Thursday, for example. What’s great about cross training is that it never gets boring. There are an infinite number of different activities you could partake in from archery to Zumba.

Putting it Together

These exercise styles are all designed to elicit a maximum fat loss response in the body. They can be used individually, or all incorporated into one training plan for the more ambitious trainees among you.

Yoga

Yoga Burn Program by Zoe

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The yoga burn for women is a digital body shaping program meant for women. It is fully downloadable to mobile devices, laptops or desktop computers making it accessible with or without the internet. This program is unique and efficient due to its strategic approach to healthy weight loss. It has three phases called dynamic sequencing that is very crucial in approaching the process of weight loss. The program was created by Zoe Bray-Cotton, a certified personal trainer, yoga instructor and an expert in female fitness. She has taught major styles in yoga for more than a decade.

The only secret that leads to success in this program lies within the three phases. The phases teach you how to perform each and every movement properly and gradually continues to increase the challenge at the moment when your body is already used to the routine. The body adapts to these changes leading to a build up of a shapely feminine body. The program guides you through a series of videos that are arranged in a way that will keep your mind focused so that you don’t get bored with the whole situation.

Below are the three phases of the program:

Phase 1: Foundational flow.

This phase is aimed at building a solid yoga foundation. It takes four weeks so that you can learn about the foundation of strong practice in yoga as well as helping you to start shaping up and build muscles. You will realize that you can execute a proper body movement and build a strong mind and body connection. This is a very important phase that will help you to progress to the next phases safely.

Phase 2: Transitional Flow.

This stage is designed to help you understand how to combine the moves that you learned in phase 1 and translate them into a smooth flow that will enable you to burn more calories and increase your heart rate. Here you are more comfortable with all the basic moves since your muscles and the whole body can execute these movements easily. The videos provided here are for the lower body, upper body and the core.

Phase 3: Mastery Flow.

This phase might be challenging since you have to combine all the moves that you learned in the first two phases into a sequence that will activate your metabolism and transform your entire body in a way that you could never imagine. The video layout is slightly different from those of the previous phases. For example, there is more repetition that is meant to encourage the targeted muscle to fatigue. This phase reenergizes your body and maximizes your weight loss.

Overall

The videos take 45 minutes each, the most interesting part of it is that it can be done anywhere and at any time you are free to practice. It is important to complete the three videos that are provided for a week in order to yield desirable results. In the same program, there are some bonus videos which are optional but you are advised to complete them as well since they can improve your self-confidence, emotional well-being and give you overall happiness.

Diet

Gaining Motivation to Lose Weight

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Many people nowadays have become fitness conscious and losing weight has become their main goal. Despite having decided to lose weight, they find it hard to get the motivation to do it. This may be hard to believe, however finding the motivation to lose weight is virtually half the struggle. When you are battling along to lose weight and not seeing the results that you want it can be tempting to throw in the towel and fall back into bad habits.

Getting started with the required steps to losing pounds is easier after gaining motivation. If you are tired of losing and gaining the same pounds over and over, here are some of the tips to help you build and maintain your motivation for losing weight.

Create Competitions

Bring some relatives and friends on board and organize a friendly contest. You can all pitch in to buy a cool reward that will be given to the winner.
If you are unable to get others in real life to take part in this there are more than enough online weight loss forums that have many contests taking place regularly.

Give Yourself Praise

You can build and maintain your motivation by measuring your conformity with set goals on a daily basis. You basically want to give yourself praise for all of your hard work, whether it is a sticker on a checkbook or notebook in your day planner. If you are handy on the computer you can even create a chart that you update on a daily basis.

Surround Yourself with Family and Friends

The best source of the required motivation is being with your family and friends who continuously support your goals. All the motivations may be gone but not your family and friends. They will support you in everything you do for instance going to the gym and making a diet plan. Even when you are completely demoralized because you feel nothing is changing despite your sacrifices and hard work, don’t forget, being surrounded with loved ones can be relieving. They will always be your best motivators.

Health

This type of motivation is the most important but unfortunately, it is also mostly overlooked. The vanities of people are overwhelming that it allows health to be neglected and focus only on the aesthetic side of weight loss. If you are obese, you would be advised to lose weight by medics as fats due to weight gain can raise cholesterol level hence increasing the risk of heart diseases. When these are well explained to you by your doctor, you can be motivated to lose pounds because you want so badly to get rid of such diseases.

Track Your Progress

Have a journal with you as to be used in listing what you have achieved for a week, months and years. Seeing your achievement being written down is such a great source of motivation. If you can see your progress rightly, go on and it will keep you going. However, if you see your progress headed in the wrong direction, try to adjust your routines and check out if your diet is less or enough.

Get Enthusiastic

Enthusiasm is necessary for motivation. If you approach your goal with enthusiasm, you will more likely succeed. How do you get enthusiastic? First, you need to see yourself as already having accomplished your set goal. See it vibrantly. If you are a lady, imagine yourself sliding into your favorite pair of jeans.