2017 is fast approaching which means it is time to make those New Year’s resolutions. If you are one of the many people who vow to lose weight for the new year but don’t want to spend the money on a gym membership, then you may be looking for some tips to lose your extra pounds at home. Here are a few tips to help you lose weight for the New Year without leaving the comfort and convenience of home. [Read more…]
With over 20 million yoga practitioners in the U.S. alone, yoga and its benefits have only grown in popularity through the years. The meditation aspect of yoga helps the heart rate go down while providing relaxation those who practice yoga. Yoga promotes flexibility and strength poses which can bring relief to back sufferers. Various studies and research are now backing up what yogis have claimed for years about how practicing yoga can provide a variety of health and healing benefits.
Improve Back Pain
Yoga, which emphasizes stretching, strength, and flexibility, has been the subject of many studies that have shown that practicing yoga on a regular basis actually relieves back soreness. With more of us being confined to sitting at a desk hunched over a computer all day, bad posture and the back pain that is associated with it has become an epidemic. According to a recent study, people who take yoga or stretching classes are twice as likely to cut back on pain medications for their backaches as people who managed symptoms on their own.
With more than one-third of adults in the U.S. considered being obese and the weight loss industry yielding an annual profit of over 20 billion, there are many people who are searching for ways to lose weight. With yoga being a practice that one can implement into their workout routine on a regular basis at any size as well as start at any fitness level, it is a great way to burn a few calories. Jen Cassetty, an American College of Sports Medicine certified health fitness specialist, states “Yoga is not a high intensity exercise, usually, but the classes run 75 to 90 minutes of continual activity, so your muscles are working the whole time, strengthening and lengthening…”.
Improve Your Mental Health
It has been reported by many practitioners of yoga that practicing yoga can be beneficial to your sense of self. Many people use it as a type of therapy, a way to focus on breathing and being in the moment through holding each pose. Addicts have also reported that yoga has helped them through the recovery process. In a publication from Harvard Medical School, it was shown that studies reveal attending yoga classes or practicing yoga in your home reduce stress, improve mood, and reduce depression. The evidence is growing that practicing yoga is a healthy approach to improving overall health.
Yoga has been around for thousands of years for a reason. From people who are devout yogis and practice on a daily basis to those who are just trying to find a drug free alternative to fighting chronic back pain people can enjoy yoga for a multitude of health benefits.
Ever wonder how there can be so many scientists, using so many billions of dollars in research, and yet we continue to trend toward higher, near-epidemic levels of obesity, diabetes, and cancer? Well, the pressures of Wall Street on our government certainly play a role, but there’s also some very toxic and terrible advice out there that is leading people to gain weight.
Here are the four most shocking and diet-related tips that could be hurting your progress toward health, not helping it! These unlikely health and diet misconceptions can lead to obesity! [Read more…]
When you are dieting and trying to lose weight, you’re probably already taking your cardio exercise pretty seriously. Getting at least 30 minutes per day of cardio, at least five days per week, is the perfect start to helping you burn fat and slim down. However, it shouldn’t be the only thing you are doing. Add lifting to your fitness routines to take your weight loss to the next level.
Benefits of Lifting
Lifting weights helps you lose weight in three key ways. First, it’s another way to burn calories, not only while you’re exercising, but also in the “afterburn” time immediately after you stop exercising. Second, muscle cells require more energy for basic metabolic function than fat cells, so every pound of muscle you add increases the baseline calories your body burns. Third, the more muscle you build, the more effective your cardio workouts will be because you’ll be able to go faster.
Preparing to Get Started
If you’ve never lifted weights before, it’s normal to feel apprehensive about it. However, lifting is actually easy to get started, and you’ll be surprised by how much your strength increases. Start by investing in a pair of dumb bells and an exercise ball, which allow you to set up a simple weight lifting routine to target the major muscle groups. In particular, focusing on your back and core will help you enhance your cardio activity to take your weight loss to the next level.
Example Weight Lifting Circuit
The best way to start weight lifting is to develop a circuit of exercises that you complete several times each week. Do 10 repetitions of each activity before moving on to the next one. Once you’ve completed the whole circuit three times, your workout for the day is done.
- Dumb bell lunges: Hold a dumb bell in each hand and lunge forward, alternating legs, across a long space.
- Dumb bell dips: Hold a dumb bell in each hand on the floor, with your feet extended in front of you. Dip down as you alternate pulling one leg toward you in a crunch movement.
- Hamstring curl: Lie on the floor and rest your calves on a stability ball, then raise your hips and pull the ball toward you until your feet are flat on it.
- Stability ball jackknife: Get in a push-up position with your shins balanced on a stability ball, then bend and extend your knees to roll the ball toward you and push it back out.
- Balance squats: Stand with a dumb bell in each hand and one foot resting on a chair behind you. Squat down as you extend your arms straight out to the side, then come back up to a standing position.
- Backwards lunge to kick: Hold a dumb bell in each hand and lunge backwards. When you come back up, kick the leg that was back straight forward and press the weights above your head.
You’ll probably be sore after your first day of weight training, but you’ll quickly start to see benefits. Give yourself at least 48 hours between weight training workouts and do cardio instead. As you feel comfortable with the circuit of exercises, you can look into adding even more to further tone your muscles.
Thomas is a fitness enthusiast with a love for writing. In his spare time, he enjoys blogging on behalf of Sears and other brands.
Whether you’ve just had your first child or one of several, losing your weight after the baby is an important part of your health that’s all too easy to overlook. Shedding excess weight helps you feel good in your body again. If you’ve held onto pregnancy weight between several babies, now is the time to get your body back in shape. When you take charge of your own fitness, you may realize that you have more energy to go about your day — and to care for your child.
While you may be itching to lose baby weight right away, maintain your pregnancy eating habits for the first six weeks of your baby’s life if you are breastfeeding. During this time, you need a high caloric intake. Depleting this through diet or exercise may leave you feeling ragged. After six weeks, you can resume the type of exercise that you were doing pre-pregnancy. Since you’ve taken time off, you may want to ease into things. If you were an avid jogger, start with walking. If you went to five Zumba classes a week, begin with one class per week.
You didn’t gain all your pregnancy weight overnight, and it won’t come off overnight either. While you begin your quest to get back in shape, try to manage your expectations regarding time, activity level and life balance. You’ve got more obligations now and won’t have the same time to work out that you did before the baby. Your body may feel pain and discomfort when you work out, or may be craving certain foods. Work at your body’s pace and don’t beat yourself up.
It’s important to practice both cardio exercise and strength training to reclaim your shape. The former helps you shed calories and lose pounds, while the latter tones and defines your muscles. Aim for a half-hour of cardio exercise three to four times a week. If you hit the gym, think treadmill, elliptical, stationary bike or gym classes like Zumba, spinning or other movement. Consider a sport like tennis, racquetball, basketball or volleyball where you can work out with other moms who are trying to lose weight.
You can even turn exercise into bonding time by including baby. Jogging strollers allow you to power walk or run with baby. Not only do you realize the fitness benefits of running or jogging, but you get an extra workout from the resistance of having to push the carriage along. Strength training exercises such as sit ups, lunges, squats and push-ups allow you to hold baby while you work out.
To help shed pounds, eat a healthy diet that consists of whole grains, fruits, vegetables and lean proteins. Aim to cut 500 calories per day out of your diet to lose about 1-1/2 pounds per week — a slow but steady weight loss rate. Try to eat five to six small meals a day rather than three large ones, since this stimulates your metabolism and helps you take off more pounds. It’s important not to skip meal even though you’re caring for baby. Not eating reduces your energy levels and weight loss.
If you regularly work out, maintain a good diet and moderate your expectations, you will see the weight come off. Maintain your commitment to getting in shape to get back to the body you had before pregnancy and enjoy more energy.
Thomas is a health and fitness enthusiast. He spends his spare time blogging on behalf of Sears and other reputable brands he uses every day.