Excess weight is dangerous to your health. Too much fat can kill you
Putting on weight was a process overtime that could or can get out of control which creates stubborn fat. You should not loss weight rapidly because It would be easy to gain it back. Excess weight is dangerous to your health. Too much fat can kill you Fat can cause severe heart problems, high blood pressure and digestive failure. Overweight can create more diseases as time goes on. Make a commitment live "healthy". This will also lower your health insurance cost (which is already astronomically expensive as we speak). Start your New Year with an honest effort in eating correctly, daily exercise, use a journal to log your activities. Take a look at the "Every Seven Days Fat Loss Program. It has great benefits that will help keep you on the road to a healthy lifestyle. Just click on the banner in the post to get started. Don't forget to share this post with family, friends and associates . They will thank you for it. Also sign-up for future blogs, tips, and special offers. Happy New Year !!!
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There have been great debates over the idea of warming the muscles up (or not) before your fitness training. I've tried on both sides of the fence and to me, it all depends on what the time of day is and what type of training. For those who prefer to "stretch those limbs", here are a few moves you may need add in. Happy Stretccchhing ![]() Rules for Stretching. Warm Up Get moving for five to 10 minutes prestretch to make cold muscles more pliable. Match the Occasion The stretches shown here fall into the static category, in which a muscle or group of muscles is gradually stretched to the point of limitation. You should feel a mild, even tension and hold it for 15 to 30 seconds. Save these moves for your cool-down. Preworkout, try dynamic stretches, like slow, high-knee marches and jumping-jack arm swings, to rev your muscles into action. Renounce Bouncing Ballistic, or bouncy, movement is a no-no when you're holding a stretchy pose. Don't Press Your Luck Stretch only to the point of tension. If your muscles start to tremble, you're pushing too far. Overstretching can cause muscle strains, which are actually injured fibers. ![]() Gum Shoe. Facing a wall and place palms on it at chest level, elbows slightly bent. Lean forward, step right foot back a few feet to staggered stance, heel on floor so that you feel the stretch in right calf. Hold for 15 to 30 seconds. Switch legs and repeat. Do 3 reps per leg. Repeat sequence, this time bending knee of rear leg to target a different set of calf muscles. ![]() Shoulders and Chest. Sitting stooped over a desk and rarely having to reach overhead mean chestmuscles are continually restricted. Loosening up the chest and shoulders will help you reach behind more easily to do things like clasp your bra. The Test With left hand, hold a ruler so left thumb is just at the one-inch mark. Bend left arm behind back so ruler points toward head. Now reach right hand up and over right shoulder, grabbing ruler as close to left hand as you can. To measure, pull ruler up with right hand without moving fingers. Write down the number your right hand has reached and subtract an inch to get the results for the left shoulder. (You can also try this test without a ruler to see if you can touch or clasp hands.) Switch sides and repeat to test your right shoulder. Good (3 points): Hands touch or are within 3 to 5 inches of each other. Fair (2 points): Hands are within 6 to 8 inches of each other. Poor (1 point): Hands are more than 8 inches from each other. ![]() Goalpost. Stand in a doorway and bring left arm directly out to side. Place left forearm against wall to left of doorway, elbow bent 90 degrees at shoulder level. Press left palm and forearm against wall for 5 counts; release. Do 5 reps. Switch sides and repeat. ![]() Obliques. Tight obliques and less range of motion in your lower back tend to go hand in hand; back stretches alone may not be enough, experts say. The Test Holding a pen in right hand, stand with feet hip-width apart with your back and butt (and heels, if possible) against a wall. Reach left arm up and overhead against wall as you side bend to the right; slide right hand down thigh towardknee. Place a pen mark as far down the leg as you can reach while keepingshoulder blades flush with wall. That's the score for your left obliques. Switch sides and repeat to get the score for right obliques. Good (3 points): Pen mark is at mid-knee or lower. Fair (2 points): Pen mark is at top of knee. Poor (1 point): Pen mark is higher than knee. ![]() Revolved Crescent. Get on floor in full push-up position (arms extended, body forming a straight line from head to heels). Step left foot forward between hands, and lower right knee to mat. Lift chest and bring hands together in prayer pose. Keeping palms together, rotate torso to cross right elbow to outside of left knee. Hold for 8 to 10 breaths, pressing elbow and knee toward each other on exhale. Return to start. Switch sides; repeat. ![]() Lower Back. Our spines are built to move, so static, everyday activities like driving and standing in line eventually pull on the discs in your lower back, and that's what hurts. Proper stretches keep you mobile and help prevent this ouch. The Test Sit on floor with back and head against wall, legs extended, knees pressing against floor, feet flexed. Rounding the spine, extend arms toward toes by hinging forward at hips. Good (3 points): Hands can reach your ankles or feet. Fair (2 points): Hands can reach your mid-shin or just above ankle. Poor (1 point): Hands can reach only to area between your knee and mid-shin. ![]() Downward Dog. Start on floor on all fours, then tuck toes under and press hips back and up toward ceiling as you step feet back a few times to form an inverted V, balancingon palms and feet. Exhale, let head drop and release neck to lengthen spine. Hold for 8 to 10 breaths. Lower to knees and sit back on heels. Do 3 to 5 reps. ![]() Hamstrings. Calling all desk jockeys: Make it a point to get up and walk around at least once every half hour. Otherwise, hamstrings remain shortened and become stiff. The Test Lie faceup on floor and lift right leg 90 degrees. Try to straighten right knee without moving thigh. Switch legs and repeat test. Good (3 points): Leg is straight. Fair (2 points): Knee is bent 20 degrees. Poor (1 point): Knee is bent more than 20 degrees. ![]() Hips. When your thighs and hip flexors — the muscles that help lift up the legs — are tight, they may prevent you from lowering fully as you squat down. The Test Stand with feet hip-width apart, left hand holding the back of a chair for balance. Bend right knee 90 degrees up to hip height, then bring it out to right side. Switch legs and repeat to determine score for left hip. Good (3 points): Thigh is parallel to floor; knee is directly out to the side. Fair (2 points): Thigh is parallel; knee is slightly in front of body. Poor (1 point): Thigh is lower than parallel; knee is slightly in front of body. Now, you can use these special moves in your arsenal for warm ups. Try them daily.
If you are trying to a fitness program that is most effective and does not take up too much of your precious time, you need to look at this one. Major results without killing yourself. This can be the one for you !! Click the banner below : ![]() Get more from your core.You'll get more from your Pilates, yoga, or core-focused moves—meaning a slimmer, flatter belly—by following these tips: •Move from your waist. Whenever you twist, make sure the movement happens from your bottom rib up. Keep hips still. •Tighten up. Throughout each move, you should feel a tightening, similar to zipping up a pair of tight jeans, from one hip bone to the other. •Exhale deeply. To help strengthen your abs and protect your lower back, be sure to exhale thoroughly with every breath. ![]() A new kind of crunch. Try this two-in-one abs-and-obliques move from David Barton Gym owner David Barton.
Here's how: Sit so thighs and upper torso form a V shape, with lower legs crossed and lifted. Hold a 5-pound medicine ball (or dumbbell) between both hands. Swivel left to right and back, bringing ball across body while maintaining the V shape. Do 3 sets of 15 reps 3–4 times a week. ![]() Bridge opposite arm-leg reach. Take inches off your waistline with this do-anywhere move from fitness expert and teacher Jessica Smith. 1. Lie faceup with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your the left arm and keep your right arm down by your side. 2. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10–12 reps, then switch sides and repeat. ![]() Low-belly leg reach. Targets corset and six-pack.
Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds. Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps. ![]() Teaser. An advanced Pilates-inspired move. Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten abs as you inhale, and lift arms up and back over head. Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support. Roll down slowly, bending knees and bringing arms overhead. Do 15 reps. ![]() Donkey kickbacks. A killer move that will torch calories as it works your core.
Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground. Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back. Repeat 8 times; switch legs and repeat. ![]() Advanced leg crunches. A get-ready-for-swimsuit season move from celebrity trainer Eduardo Dias. 1. Lie on your back with your knees bent and a 3-pound dumbbell between your feet. Place your hands, palms down, beneath your sitting bones. 2. Concentrating on your lower abs, use them to bring your knees in toward your chest while lifting your hips, head, and shoulders slightly. Return to the starting position; that’s 1 rep. Do 15–30 reps 3–4 times a week; you should see results in 4 weeks. ![]() Ana Caban's belly blaster 1. Lie on your back with your knees bent in toward your chest. Hold 1 (3-pound) dumbbell with both hands. 2. Extend your left leg to 45 degrees, keeping your right knee bent. Lift your head and shoulders and move the dumbbell to the outside of your right knee, pressing into a crunch with a twist (shown above). 3. Pull your left leg in to meet your right leg and reach the weight up toward the ceiling, keeping your shoulders and head elevated off the floor. Now repeat step 2, but this time extend your right leg and keep your left knee bent. That’s 1 rep. Do 8 reps 4 times per week, and you should see results in 3 weeks. ![]() Oblique driving-knee crunch. Lie on your back on a stability ball with your feet hip-distance apart on the floor and knees bent to 90 degrees. Place your right hand behind your head and your left fingertips on the floor for balance. Brace your core and lift your left foot off the floor. Extend your left leg, foot flexed. B. (inset, lower left) Crunch up, twisting your right shoulder and rib cage toward your left knee while simultaneously stretching your right leg straight (keep your foot on the floor). Return to starting position (left leg lifted and right leg bent); that's 1 rep. Do 15 reps, then switch sides and repeat. ![]() Scale Pose. “I’m a fan of this efficient move not only for its core (and arm!) strengthening but also because it’s a great way to strengthen your pelvic floor—and that helps in everything from better sex to better posture.” Sit in a comfortable cross-legged position with hands on a mat next to your hips. Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat. Hold for 3 breaths, then lower back down. This is a pretty challenging move, so if you can’t lift your whole lower half, keep your feet on the floor and just lift your butt. Do 3 reps. Keeping your midsection intact is critical to your survival. You want longevity, you need to take death out of the intestines that holds life and death. Exercise regularly without fail. At least three times a week. Look your best during the holiday season and get ready for the New Year !! Click on the link below to work on another way to burn fat. Thanks |
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