Category Archives for General Health & Fitness

What Causes Muscle Fatigue?

bodybuilding

No matter how strong you are feeling, doing a few more extra rounds of pushups can be tough if the body is fighting against you. Yes, we’re talking about muscle fatigue, which develops due to several biochemical, environmental, nutritional and of course, physical reasons.

Muscle fatigue is the inability of the muscle to generate force due to pathological issues or continued periods of activity. The muscle starts functioning normally, but gets tired quickly and takes longer than usual to recover. In this article, we’ll discuss the causes of muscle weakness or fatigue. So stay tuned.

What Causes Muscle Fatigue?

Jane Kent-Braun mentioned in an issue of the “European Journal of Applied Physiology,” that muscle fatigue could be caused either by metabolic processes or due to the incompetence of the nervous system to communicate with the muscle tissue. Apart from that, impaired blood flow, loss of desire, and ion imbalance within the muscle can also lead to muscle fatigue. Below discussed are some of the causes of muscle fatigue.

  1. Anaerobic Respiration: To move a part of the body, our muscle doesn’t just need the energy to contract, but also oxygen to create this energy for muscle contractions. In the case of improper oxygen supply, the cells respire anaerobically, leading to the production of lactic acid. Lactic acid is the main culprit behind muscle fatigue and pain. It accumulates in the muscle tissues and reduces the pH, making it more acidic. This causes a tingling sensation in the muscle when you’re exercising.
  1. Ion Imbalance: For proper contraction, our muscles need interaction between Ca+ ion and troponin. But due to intensive exercises, we lose the active molecules outside the muscles through sweating. This loss of active sweating changes the osmotic gradient, which makes it difficult for the Ca+ ions to reach the muscle fiber. This often leads to painful muscle contraction or cramp.
  1. Aging: Aging causes the decline of the ATP, CTP and myoglobin levels, thereby reducing the ability of the muscle to function. Besides, aging even shrinks muscle fibers and hardens the connective tissues, making the contraction slower and harder to achieve. To minimize this occurrence, one should exercise and be active throughout the life. It will reduce the impact of aging on the muscles significantly by supplying oxygen.
  1. Injury Or Trauma: Injury or trauma is one of the most common reasons behind muscle fatigue. Injuries or trauma like pulling, sprains cause bleeding, which damage the muscle fibers. This is followed by inflammation or swelling, which makes the muscle weak and tired.

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  1. Illness And Infections: Another common cause of temporary muscle fatigue is infection or disease, which results in muscle inflammation. It’s quite easy to recover from muscle fatigue caused due to illness and infections, but if the inflammation is severe, then recovery can take a bit longer. It can even lead to chronic fatigue syndrome, commonly called CFS. Diseases which cause extreme inflammation include HIV, influenza, hepatitis C, glandular fever and Lyme Disease. Chronic diseases like peripheral arterial disease, heart diseases, anemia, chronic lung diseases and diabetes can also weaken the muscles.
  1. Nutrient Deficiencies: Our muscles need certain electrolytes and minerals to perform at the optimum level. So if you’re experiencing sudden muscle cramps and fatigue, you could be deficient in minerals like calcium, potassium, and magnesium. The said minerals are vital for the proper functioning of the muscles. You can reverse this condition by eating foods rich in minerals, such as milk, white meat, and pomelo.
  1. Metabolic Fatigue: The depletion of glycogen and ATP within the muscle reduces its ability to generate power contractions, resulting in muscle fatigue. Apart from that, accumulation of reactive oxygen species like Mg2+ ions also induces fatigue.
  1. Not Warming Up: Doing strenuous and intensive exercises without warming up can also lead to muscle fatigue. When you’re straight away exercising, the muscles get surprised by the sudden activity, leading to fatigue and cramps. Hence, you must stretch before and after every exercise routine. It won’t just prevent muscle fatigue, but will even improve your flexibility with time.
  1. Lack Of Use: Deconditioning or lack of muscle fitness is also a cause of muscle of fatigue. In this case, the muscle fibers are replaced with fat, though partially, which makes the muscles floppy. The floppiness makes it tiring to do things, which were once easier to do when the muscles were fit. Lack of muscle fiber usually occurs due to an inactive or sedentary lifestyle and can be reversed easily with a regular exercise regime.
  1. Loss Of Desire: Nerves do not just control muscle contractions, but even determine the sequence, number, and force of the muscular contractions. Most of the muscle movements need a force, which is below what muscles can generate. This loss of desire because of muscle soreness tend to have a strong negative impact on the muscle activity.

Muscle fatigue and weakness can be easily reversed with physiotherapy and exercises. But your first aim should be to prevent it, especially when it’s due to inactivity. It’s always great to be fit, regardless of the age.

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Conclusion

We hope our article answered all the queries regarding causes of muscle fatigue. If you have any query, leave us a comment below, or look around the rest of our site to find other relevant topics!

Source:

https://patient.info/in/health/muscle-weakness

https://www.boundless.com/physiology/textbooks/boundless-anatomy-and-physiology-textbook/muscular-system-10/muscle-metabolism-98/muscle-fatigue-548-8070/

http://www.webmd.com/a-to-z-guides/tc/weakness-and-fatigue-topic-overview#1

How walking in nature enhances your brain and the body

How walking in nature enhances your brain and the body

nature walkers

Walking in nature enhances your long-term health and well-being. It provides a wide a range of mental and physical health benefits. But doing it in natural settings can provide a boost to the health of your brain.

As more people move into urban settings, the factors that contribute to health problems must be addressed early on. This infographic, created by Physiomed, highlights how walking in nature is a simple strategy that can go a long way in supporting your daily performance mental well-being.

Nature vs City Walking

There are differences between the health effects that nature walkers experience when compared to city walkers.

Walking in nature has been shown to decrease the amount of blood that flows to the areas of the brain linked to mental illness while city walkers typically experience an increase in this marker. 
The frequency of negative thoughts and rumination are lower in people who take regular walks in nature. Also, their memory and other cognitive functions can improve.

With as little as 20 minutes of walking in nature, you can reduce the amount of cortisol in the body. This stress hormone affects the immune and digestive system if it isn’t regulated properly.
Nature walkers can experience a reduction in blood pressure and their heart rates. This can also minimize the amount of stress that the body is under at any given time.

Disease Prevention Through Nature Walking

Walking in nature helps to prevent common diseases. Anti-cancer proteins increase along with disease-fighting cells.

The immune system becomes stronger, and you are less likely to suffer from illness. This is partly the result of phytoncides that are released by trees and plants. When these substances are inhaled, the immune system is enhanced.

Research also shows that walking in nature can be effective in treating symptoms related to mild depression, working as a natural antidepressant.
Individuals who live in close proximity to natural settings are less likely to experience depression and anxiety.


Use this infographic to learn more about how walking in nature can improve the health of the brain and the body. You can achieve total health through this simple strategy while preventing the onset of common diseases.

walking through nature

About the Author

Rebecca Hill works as a blogger and outreach coordinator.

She’s a graduate of York University, Ontario, and loves all thing tech, science, sports and DIY

Top 7 Reasons To Stand Tall And Get Ripped

Top 7 Reasons To Stand Tall And Get Ripped

get ripped at home

There’s no secret to the physical and mental benefits of a fit body and mind. But in order to unlock the clues to get to that place, you do need to do a few things. None of them are hard to do, they just take some dedication (pro-activeness) and effort on your part. Before you plunge into your journey to creating your fitter, healthy life, you need to know why having a fine tuned mind and body makes such a difference in your daily life!. Here are a few reasons for you to consider:

1 – Weight Loss. Possibly you’ve heard about this. The more calories you burn in relation to the calories you consume results in weight loss. It’s really not rocket science and all it means is that if you slowly change your diet by making healthier meal choices and start moving your body more with exercise you will shed some poundage. No one has seen a disclaimer that states “too much physical activity may result in weight loss” as a bad side effect.

2 – Confidence and Self Esteem Boost. Here’s one directly related to your mental state. Exercise does wonders on your mind. It can remove feelings of self-doubt, severe self-criticism, depression, lack of trust, feelings of inferiority and feeling unloved – just to name a few. Once you start to lose weight you will begin to see yourself differently. Sometimes when you feel good about yourself you will be willing to do new things, meet new people and become the person you were always meant to be. It will encourage you to stand tall and strike a Superman pose more often than not. Your posture will improve and your life may change in ways you could never have dreamed of…

3 – Energy Boost. Who wouldn’t want some extra energy? Well, just by changing your diet to healthier unprocessed food and by starting to burn off calories you will discover you will have more energy. This can work for you in several ways. When you have the extra juice in you to do things, you become more productive. It will help you to become organized and you’ll get more things done. You might even be able to take on tasks you would normally see as too difficult or labor intensive to tackle.

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4 – Cognitive Boost Back to the workings of your mind, adding some exercise to your lifestyle has another benefit for your mental faculties. When you move around, even by just walking for 15-minutes a day, you start to pump blood through your body at an increased rate. What this does is send oxygen to the parts of your body that need it when you are exercising. The increased blood flow to your brain actually works to clear your mind. It gives you the capacity to think clearly and more coherently. Have a tough task at the office to figure out before lunch? Take a trip down to the lobby on the stairs and back. Once you get back in your cubicle you may have not only solved your issue, you may be able to add a lot more reasoning and logic to the solution. A healthy brain is an awesome tool to have.

5 – Reduced Sickness. There’s another pretty awesome benefit to getting the blood moving around your circulatory system. It flushes away toxins from within your organs. As a result, this reduces the possibility of getting sick or developing some kind of disease from the harmful toxins building up. We pick up toxins from the food we eat, the air we breathe and what we drink, so having a built in cleaning system is good for your health. Plus, your immune system gets a kick each time you exercise because toxins are removed from your lungs and lymphatic system  Antibodies and white blood cells are also moving around in the extra blood flow which adds to this benefit.

6 – Easy To Start, Easy To Do. Probably one of the best benefits of physical or mental activity is that it is an easy routine to start and follow. Although the word ‘exercise’ may sound not very appealing to some, exercise can be something as simple as walking around the block three times a week. ) Or walking up and down a flight of stairs every few days. Once you start seeing the pounds drop away and feeling the energy boost, you will start to exercise more often and reap the further benefits. When it comes to mental exercise, you are doing it right now by reading and learning about these benefits. Games, puzzles and anything that causes you to use logic or to think outside the box will give you mental stimulus.

how to get ripped at homehow to get ripped at home

7 – Increase Quality of Life. Probably a no-brainer, but if you feel and look good you will have an improvement to the quality of your life. Plus, if you become healthy you not only increase the quality of your life, you increase the length of your life. Having a healthy lifestyle does not mean cutting out everything that you love to eat, or do. But it does mean you will have to alter things slightly. There is nothing wrong with indulging every so often as a reward or occasional treat because sometimes you just need to give yourself a pat on the back for making progress. As long as moderation is the guide you use, you won’t fall back on bad habits and lose all the progress you’ve made.

Final Thoughts

The formula is simple. Diet plus exercise equals fitness. It is the guiding principle for those who are in great physical and mental shape. It can be your guide as well. Now you know seven of the top benefits to being physically and mentally fit, why would you not want to join the crowd? If you want to feel and look better, gain confidence, energy, become a clear thinker, reduce the amount of time you spend fighting off colds and sickness and live longer, your answer is right here. All you have to do is take the first step.

Top 10 Weight Loss Tips for Summer

weight loss tips

It is the most wonderful time of the year…wait, wait. What? Sorry for that one. We are talking about the ten tips to look awesome this summer. Summer is here ladies and gentleman and that belly will not look good on the beach. That wonderful time of the year is gone and we will see how you can look good over the summer.

Stop Eating Fast Food

You need to stop eating fast food. Say goodbye to the Burger King and McDonald’s, completely eliminate fast food from your diet. You need to cook or get a wife to cook for you. This, also called junk food, will load you up with calories which are not going to get you that summer body that you want. Not to mention, fatty foods like fast food can cause some heart problems. If you get it out of your diet, you will start to look, and feel better.

Cook

We all love restaurants and eating out with our friends or family. The thing is that you can’t really know how the food is prepared. Instead, cook for yourself. By doing this, you can eliminate unnecessary amounts of butter, and oil, and you can save yourself some money in the process. Cook, grill, and bake for yourself, and you will know exactly what you are eating. It will take some getting used to in the beginning, and of course, food preparation takes time, but it will be worth it.

Leave your computer

This is the time of technology and it may be hard for you to admit it but it is what it is. We are addicted and it is not helping your weight loss. Recent studies have shown that eating while doing something else will make you unsatisfied. If you are a gamer the thought of getting out, let alone working out, may be hard for you. They even forgot to eat, so leave the computer and go outside.

Drink more water

Japanese have figured out the secret to weight loss, and I am going to reveal it to you. They have managed to live longer because of this common manner. When the get up in the morning, they like to drink four glass of water on an empty stomach. Doing this fills up their stomach with water, instead of food, which allows them to feel satisfied till lunchtime. If this is too much for you at the beginning, start with a one or two glasses and slowly raise the boundary. It is also recommended to drink plenty of water after a workout.

glass of water

Sleep like a baby

It’s very important that you get enough sleep, especially after days where you had a hard workout. The most muscle repair happens when you sleep, which means the more you sleep, the more you body can repair itself from a strenuous workout. In fact, the studies are showing us that people who sleep less, tend to gain more weight than people who sleep an adequate amount. Sleep is something that many of us overlook, make sure to break that habit if you want to be the healthiest version of yourself.

Start working out

Start your training today. If this is your first time making the decision to start working out, then this is all very new to you. If you’re not yet comfortable with going to the gym, then find a good home workout for yourself. Working out at home gives you the privacy that you wouldn’t have at a gym.

Be determined, push yourself farther than you think you can go. Start running, lift some weights, or simply go on a walk with some friends! Any activity is better than nothing. Getting started is the hardest part, but once you finish, it’s the greatest feeling in the world.

Write down your goals

Write down your weight loss goals and do everything you can to meet them. Make a list of long term, and short term goals. Don’t get too extreme though, losing more than one pound a week is unhealthy, and is a sign that you’re not eating enough. Aim for anywhere from 2 – 4 lbs per month. Post your list where you can see it every day. Many of us set goals, and then forget about them because we get busy, or we just plain forget. Keeping them where you constantly see them will keep them fresh on your mind.

Drink Less Alcohol

Men, this is for you especially. I know you love to drink some beers on the weekends with you buddies, and maybe knock back a few during the week too. But you need to cut back on the beers if you’re serious about losing weight. Alcohol is full of calories. I’m not saying to cut it out of your diet completely, but limit it to 2-3 every week, instead of 5-10.

alcohol

Spicy helps

Chilly peppers are hot and good for the metabolism in a way that it can speed it. Capsaicin is inside the pepper and that is why it is so hot. It may be dangerous to eat spicy food during the summer, but it may be the solution and it will help you with the tip number four. Also, spices are said to help with repressing hunger.

Enjoy Yourself

This is always a good tip and here it is at number ten. Doing something you enjoy, is always easier to do than something you don’t enjoy. So go out for a run, play football, basketball, basically every sport that you love. Change that laziness into motivation! Fitness is supposed to be fun, not stressful. It is always good to exercise, not just during the summer. Stay motivated, workout with your friends or family, and you will feel and look a hundred times better. Happy trails.

10 Tips for Fitting in Your Workout With a Busy Schedule

Work-Out-with-Busy-Schedule

As the years go by, people are getting busier and busier. Many still have time to go to the gym, but are they really getting the exercise they need? Personal trainers all think that people should exercise at least 20 minutes a day. However, that time frame doesn’t really appeal to many people unless they are doing something that they really enjoy.

If you feel that you are really busy, you need to remember that your health should always come first. No matter how many deliverable s you have, those will not mean anything if you cannot reap the rewards because of poor health. That is why you need to make time, even just 20 to 25 minutes a day for a workout that truly leaves out stronger, and healthier. A workout such as the Focus T25 workout program would be great for this.

But how can you fit it in your schedule?

Here are some tips that may help you achieve that:

Schedule your day.

The point of being busy is that you are doing too much. Have you ever considered what you were doing when you were doing it? Write down your daily schedule and see which hours and times you can sneak in a short workout. When you write down your schedule, you will see how much rest hours you actually have. Rather than taking that all for yourself, set aside a few minutes so that you can at least workout before you rest.

Do the most important tasks first.

When looking at your schedule, it is important for you to start with the most difficult tasks of the day. Studies show that people who start with the big commitments have less stressful days, allowing for more quality time with their families as well as some much needed alone time. Once you are done with the big tasks, you will not feel guilty about adding a workout in between your daily tasks.

Let go of the minor tasks on your to do list.

When you list down all of the things that you have to do, you will choose which ones are the least important. If you can afford to take those out, or spread them out over a longer period of time, you can squeeze in some exercise time instead.

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Delegate your work.

Most people are busy because they tend to take responsibility for all their work. Sometimes they lack time for themselves because they choose not to use their teams. Or, they are too hands on with their job. If this is the case, you must choose which tasks your staff can handle so that you can make time for yourself. Just make sure they are ready to work without you. Also, don’t put everything on them.

Optimize your chores for fast accomplishments.

Aside from work, people become too busy because of obligations at home. Like cooking, cleaning, or taking care of the kids or pets. To save time and leave room for exercising, you need to assess the work you need to do at home, and find a system that makes it faster, easier, and just as achievable. Do not skimp on cleanliness, or healthy eating. But, do find a way to do things faster. Like buy a slow cooker, assign chores to the kids, or find self dispensing feeders for pets.

Try out different types of workouts

Aside from arranging your schedule and choosing your best workout time, you can also test which workouts you like the most. You cannot just start going to the gym or running, and assume that it is the best workout. You need to test which one is the most engaging for you so that you will be less likely to give up. For example, the Focus T25 program is a fun and active whole body workout. It only takes 25 minutes, which means you can do it at any time of the day.

get fit

Find the closest workout area in your vicinity.

If you are too lazy to go to they gym, find a gym that is extremely close to your house, or along your way home from work. this advice is given by most health experts because they know that people are not psychologically equipped to go to a gym that takes too much work to get to. If anything, you can even set up an exercise area at home, or use the office gym.

Start an exercise group at work

This is a new fad that has been going around in corporate settings. Companies are scheduling exercise sessions like PiYo workouts for their employees at the end of the work day. It is not mandatory to attend. If you office does not have this, you can start your own group for after hours exercise sessions.

Meditate for at least five minutes a day.

This last part is a great addition to your routine. You can do it anytime, anywhere. Meditating allows you to relax and relieve stress, allowing you to harness more energy that you can use for your exercise routine. A healthy mind and body is a great combination because you get more done.

These tips are essential in giving you a fulfilling schedule, that will allow you to work on your health, mind, and body. It is not too much to ask yourself for time that can be invested in giving you a long and fruitful life. The best part is that by balancing your work and exercise, you get to be more productive, enjoy life, and become a healthier individual.

 

 

Shakeology vs. Protein Shakes – Which is Better?

shakeology vs whey protein

What is Shakeology

Shakeology is a great product. It has many different health benefits for its users, including weight loss, and decreases in hunger. It also claims to reduce its users’ cholesterol. These health benefits can greatly reduce the risks of serious illness and disease, as well as making its users feel great overall.

Shakeology can also work to increase general energy and boost stamina, making its users more productive.

Many people applaud its natural energy boosts for improving their mood drastically. Many people also experience increased digestive function and regularity. This is because the product contains many nutrients that have a large variety of health benefits. The products contains many different ingredients derived from all over the world. Making it both delicious, and healthy.

Shakeology comes in a powder that is packed with nutrients. The powder can be added to any drink. For the best flavor, it should be mixed with some skim milk, but can also be added to any type of milk. For those who don’t drink milk, soy milk or another alternative will also be a good addition. It can also be mixed with water if you would like.

Because it’s ingredients are all natural, it is a healthy option for any drink. Shakeology only contains 150 calories in each serving, as well as 17 grams of protein and carbohydrates. Plus, the mix contains absolutely no gluten, no processed or fake sugars, and no caffeine.

So What Makes Shakeology Different?

Notwithstanding conveying a balanced meal with each serving, shakeology shakes additionally help your body to flush out potentially harmful toxins.

Shakeology additionally helps in the assimilation of important supplements that your body needs. Each shake contains a unique blend of stomach related prebiotics that work to wash all the harmful toxins out of your body.

Shakeology additionally gets rid of certain cravings for sweets, and is stacked with vitamins, minerals, and fundamental amino acids. It additionally contains 20 phytonutrients and cell reinforcements which help to avert the effects of free radicals. Free radicals can cause a lot of health problems, such as, hypertension, heart attacks, strokes, and coronary illness.

Shakeology ingredients

shakeology ingredients

Shakeology’s ingredients are all natural, as already stated in this article, which means that everything in shakeology comes from the earth. And, many of these ingredients come from other parts of the world entirely.

In each serving of shakeology, you’ll get all the essential daily vitamins and minerals, along with a healthy serving of protein.

A servings of shakeology includes:

  1. Basic proteins and amino acids. These will help to reduce food cravings.
  2. Essential for fixing the harm caused by free radicals.
  3. Aid in assimilation, consistency, and retaining vital nutrients that the body needs.

Shakeology Benefits

Shakeology was intended to drink once per day, as a meal replacement shake. Numerous people who have used shakeology every day claimed to have many different side effects. Such as lower cholesterol.

So, essentially, by drinking one shakeology shake every day, your body is being cleansed by shakeology of all the junk that has been built up inside of you over the years.

What are protein shakes?

protein powders

Protein supplements consist of vitamins and minerals that are needed by the body to repair your muscles after a workout. These kinds of shakes are usually mixed with milk, or water. Some also like to mix their protein shakes with fruit, or peanut butter. Generally, it will taste almost exactly like a milk shake, but with many more health benefits.

A protein shake provides for a healthy snack, or, if you make it large enough you can use it as a meal. Protein shakes also help you get in some extra vitamins and minerals, and amino acids that your body needs. But, some of these protein shakes can be really high in calories.

That being said, the amount of protein gained from these shakes helps tremendously in building muscle, and improving recovery. Protein shakes provide a nice, easy way to help you get the required amount of protein needed on a daily basis.

Protein shakes are becoming increasingly popular among athletes, and people who just want to be healthier. These shakes are easy to prepare, delicious, and healthy. However, to get the best results, you have to be aware of the important ingredients, which a perfect shake should contain. With hundreds of protein products on the market, it can be hard to know which is the right one.

It is because of this reason, that many people recommend that you read the nutrition label first. Before making any purchases. Once you find a product that you feel satisfied with, your next step is to find out what type of protein that the company uses in their product.

The best source of protein is whey protein. Some of the older shakes available in the market may contain soy protein, or something similar. However, it is recommended that you stay away from soy, as it’s not nearly as beneficial as whey. Not to mention, it’s much harder for the human body to break down, and digest.

Therefore, whey protein is the best option. It is one of the most effective proteins for the human body. It is easily absorbed and digested, which means that you’ll get the most bang for your buck by using it.

When selecting the shake, keep in mind what you are trying to achieve by using it. If you are someone who wants to lose weight, then opt for shakes that have weight loss properties. There are a few meal replacement shakes, such as shakeology, which are great options.

Shakeology vs Protein Shakes: The main difference

whey protein

The essential difference between shakeology and protein powder are the ingredients. Traditionally, protein powder mainly contain whey protein. Whereas shakeology contains much more than that.

Protein powders have a tendency to exclude many different vitamins and minerals that are included in shakeology.

While the amount of protein in the average whey protein powder is higher than shakeology, it’s not higher by that much. Only about 7 grams to be exact. And, protein powders don’t have even close to the same amount of nutrients.

Conclusion

Understanding which product is better, really just comes down to what you’re trying to accomplish by using the product. Make sure whichever product you use suits your needs.

 

How to Pick the Best Home Gym

home fitnesshome fitness

The Best home gym is usually the one with the most equipment available to help you reach your goal. That’s the obvious answer. That being said, there isn’t a home gym that is going to be ideal for everyone. If you’re going to buy gym equipment for your home, you need to make sure you do your research.

There’s so much information available online. From the manufacturers site, to forums, or simply a blog like this one which is giving you free information.

We’re lucky that we live in a day that we can order home gyms online. Dozens of the best manufacturers sell their equipment over the internet. And most of the time, the online prices are going to be cheaper than getting it from a store front. So, purchasing online not only saves you money, but time as well.

Steps to Picking the Best Home Gym

The main step in choosing the best home gym is by deciding what fitness goals you want to achieve. Do you need to lose weight? Do you need to gain muscle? Are you searching for cardiovascular workouts or do you want to lift some heavy weight?

Determining your fitness goals is probably the most important part of finding the best home gym for you.

The Space You Need

Next, look at the amount of space that you need for the home gym. You’ll have several factors to contend with, the size, and the weight. When you need to make the decision, look for the equipment that will best fit your space, and leave some room to move it around as well. More importantly, make sure it will fit through your door! I’ve made that mistake before. If you do those two things, you should be good to go.

best home gym

Best Home Gym Equipment

Next, before doing any looking, you’re going to need to figure out what you’re budget is. The higher price doesn’t necessarily mean the better the quality of the equipment. Yes, the best quality equipment can be very expensive, but there’s also some cheaper, quality, alternatives as well. This is why you need to do your research to find what equipment will allow you to get the best bang for your buck.

When you’ve figured out your budget, try to go with a well known brand that has been in business for a long time. Avoid bargain brand home gyms since they don’t provide the amount of equipment needed to get in a complete workout. Also they’re usually made of inferior materials which have a high chance of failing.

If you’re simply looking for cardio equipment, I recommend a treadmill, elliptical, or biking machine. There’s are space, and cost efficient. Also, the BOWFLEX PR1000 all in one home gym is very space efficient as well.

If you have more room, add in some dumbbells and a couple of machines, maybe even a cable cross over machine. You could also through in some yoga mats, like the ones you would get from the PiYo workout.

Motivation

Another thing to consider is the amount of motivation that you have. If you’re someone that isn’t capable of motivating themselves, then having a home gym may not be the right choice for you. When you go to the gym, it is easier to keep up with your workouts, because you put in the time and effort to actually go to the gym. But, this is much harder when you try to do this at home, where if you quit, you’re just a few steps away from being in your lazy boy chair.

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Assembly Required

When we purchase a home gym, some assembly is going to be required once it arrives. The amount of assembly and how easy the assembly is, isn’t always that clear. Make sure to check with the dealer about how much, and how difficult the assembly is going to be before purchasing. If the assembly requires you to be a rocket scientist, perhaps you should choose a different home gym.

Read Customer Reviews

This one seems obvious, but you would be amazed at the amount of people who don’t do enough research. Since you want to buy equipment that is probably very expensive, then it’s always a good idea to see what other users think about the product. This way you will have more of an idea of how good the equipment is, how it will suit your needs, what issues it might have, and so on.

This is another reason that buying, or at least researching, online is the smarter option when getting a home gym. There’s so much information available about whatever it is your buying. You can look just about anywhere and find information about whatever you want. All you have to do is put in the effort and find it.

Best Ways to Lose Weight at Home

Best Ways to Lose Weight at Home

healthy eating

So, what do you do to achieve your weight loss goal?

First of all, choose a diet plan that you are comfortable with, and that you are sure you can stick to all the time. Although bizarre diets promise excellent results, usually the losses that you lose are very short-lived.

Here are a few simple tips that you can accomplish:

Eat a decent breakfast. In the morning you will get a good start with a healthy breakfast. You can eat a bowl of cereal with some fresh fruit slices or a cup of yogurt with wheat toast, etc. To burn calories, your body needs food energy, so make sure you eat something early.

Reducing carbohydrates – In the diet world, there are many discussions about carbohydrates. Some diet plans suggest cutting carbohydrates in general, but this is not a good idea because your body needs carbohydrates for fuel. Instead, reduce the intake of carbohydrates by going down on white bread and pasta.

The practice of administering a portion – portions of food on your plate should be no more than your fist. Do not be tempted to overfill your plate with food. Practice that there is only one help. When you eat, do not feel that you should eat every drop of food on your plate. Instead, eat your portion and take it home.

Drink enough water – it’s important to stay hydrated during the diet. Water is a major source of energy for your body. Water washes away many toxins and fat molecules. Drinking more water will help reduce appetite and help you lose pounds.

Get a good workout. Be sure to train at least three times a week for at least 20 minutes. Exercise is one of the fastest ways to build muscle, which helps create enough energy to burn this unwanted fat. Check out my Beachbody workout reviews page for a great workout program.

lose weight at home

Embrace fruits and vegetables – with most diets; you can eat as many fruits and vegetables as you want. Choose your favorites and include them in your meals every day. This is a healthier way to save food, quickly losing weight.

Throw out unhealthy food – Go through the kitchen cupboards and throw out any tempting snacks that will tear you from your diet targets. Potato chips, Doritos, cookies, Twinkies, candies and any other empty calorie foods. If you want, I shed a tear but pushed it into the wastebasket.

Eat slowly – instead of rushing for food, savor every bite and try your food. Rushing to finish your record, you make you go and get seconds and even a third help. You will feel much more satisfied after eating when you eat slowly.

Get a lot of sleep – try to sleep as much as possible. Eight hours of sleep are ideal. The fact is that when you are deprived of sleep, you are most likely to make a wrong choice of food than when you are completely rested.

Eat fruit instead of sweets. Replace this donut with an apple. Replace this sweet melon with fresh melon. Every time you usually have cookies, a piece of cake or another sweet temptation. Take instead fresh fruit. You will still get this sweet taste, but not all these fats and calories.

home weight lossPractice Exercise At Home To Keep Fit.

Every people have his view on the home workout. Some feel that going to a gym is the best way to perform exercises. But some think that jogging in the park or around the playground is enough to keep fit. However, what troubles them is that they can not spare enough time to do exercise since everyone is as busy as a bee. For example, if you use the Body Beast workout program, you need to spend one to two hours on it every day. That is a difficult problem especially for those who take several jobs. The solution to your problem is to do basic workouts in your house. Body Beast is a basic home program, but it is not a very easy one. The following paragraphs will tell you the tips on keeping fit in the bustle of life.

1. Stretch when you wake up and before you sleep. It is important to do this at those times since you would be lying on your bed. It is pretty simple to do. Just raise your hands upward and extend as far as you can. You can also do this standing up. While upright, you can bend to the sides to help stretch your waist. Be sure to bend to the left and the right. You can also try and touch your toes. This motion is like bending forward. The more you stretch out, the more effective the exercise becomes.

2. Do sit-ups whenever you can. This exercise greatly trains your abdominal muscles. Sit-ups are very easy to do and don’t require any equipment. All you need is a good place with enough room for you to lie down. You can even do it after your stretching. Once you keep doing it, you will find yourself doing more every day you continue it. A good way to perform this is by tucking your feet under the bed or couch so that you will be kept in place.

3. Another basic exercise you should take into consideration is squatting. 5-10 minutes squatting will be very helpful to your leg strength. And it is also very simple to perform. But you should remember that do not put your weight on your toes. Soon enough, you will find it is not that tough, and then you can do more practice.

Even from your home, you can keep yourself fit. Check out the Focus T25 workout program for more information. If time is of the essence, there are several ways to squeeze in simple exercises during any busy day. If the one hour a day required by the P90x is too much for you, these simple exercises can be your friend.

When all ten easy ways to lose weight are considered, you are on the way to achieving a slimmer and healthier body. Keep in mind though that weight loss does not happen overnight. These ten easy ways to lose weight are more likely to generate your desired result when both patience and determination are present.

Reasons Yoga is Good for Weight Loss

yoga for weight loss

Did you realize that in order to lose weight, you don’t have to kill yourself doing cardio for hours on end? Well, what a lot of people don’t understand, is that this is achievable though yoga!

Yoga has a wide range of benefits. From improving mental health, relaxing your body, and yes, it helps with weight loss as well.

So, you’re wondering how something as relaxing as yoga could help you lose weight? We’re going to cover that in depth, in this article.

Weight Loss With Yoga

The biggest factor when doing yoga for weight loss, is to increase your heart rate, then gradually bring it back down to normal levels. You repeat this process over the course of your yoga session.

This style of training relieve stress from your nervous system, stress you would get from weight training, while aiding in weight loss.

Yoga puts extreme emphasis on improving breathing techniques. During yoga, your heart rate is going to increase if you’re active, which you should be. Instructors will often encourage people to connect with their breathing in between poses, to regulate their heart rate.

Here are some yoga poses to get you started in the right direction.

crescent pose

  1. The plank. This works your arms, shoulders, and core muscles.
  2. The lion pose. This pose has been said to work out the face, specifically your chin/neck area. Good for toning up that double chin.
  3. The Upward facing dog. This works the arms, shoulders, and stretches out your back.
  4. The Boat Pose. This one is a bit more challenging. It is especially good for those abs! (everyone loves abs, it is known).
  5. Garland Pose. Good for the legs, especially the quads and glutes.
  6. Peacock Pose. Is also good for the legs, and is said to even help with digestion. I don’t know if i believe that or not lol.
  7. Crescent Pose. Also good for the legs. I see a pattern here..
  8. Locust Pose. Great for the abdominal wall.
  9. Frog Pose. Helps improve your posture, which in turn will make you look thinner, and in better shape.

crescent pose

How can yoga aid in weight loss?

If you’re really struggling with losing weight, then you’re probably thinking that yoga isn’t the answer to all your problems.

Yes, specific yoga poses are very difficult, and require a lot of conditioning, and skill. But most aren’t THAT hard.

So why should you consider yoga, over something like resistance training, or traditional cardio?

The answer is simple. Yoga is the best of both worlds. It incorporates resistance training when you’re holding the poses. And, it by default increases your heart rate, which covers the cardio side of things.

Yoga is much more than simply stretching. Which is what most people think of when they hear yoga. There’s actually studies that show that yoga is exceptional for weight loss.

If you’re interested, Beachbody has a great Yoga and Pilates program, called PiYo. You can check it out by clicking the link.

Mental Benefits of Yoga

When you begin your journey into doing yoga, you’re going to start seeing things around you differently. Yoga has been said to change people from the inside out.

You become “aware”, so to speak. You begin the process of disconnecting from your ego, or yourself. And you begin to connect with the world around you.

Since we as people usually have pretty big ego’s, we are susceptible to making bad decisions as a result. When you train your mind through consistent practice of yoga, your mind is freed. You mind in a sense, becomes liberated from itself.

boat pose

Physical Benefits of Yoga

Yoga is comprised of hundreds, if not thousands of postures and poses, which can be made into any number of sequences. We covered just a few of them above. Each pose provides a different benefit.

Yoga is a great way to detoxify the body. Which in turn, is a great way to help you lose weight. What does this mean? Detoxifying means to “cleanse”. So, you’re cleansing the body of any stagnant crud that might be build up. I don’t need to specify where this crud might be build up, I’m sure you can figure it out.

Yes, yoga is great for burning calories, and purifying the body. But it’s also great for improving flexibility, strengthening your muscles, setting the mind at ease, and giving you a sense of peace.

But, if your main goal is to simply lose weight, then certain forms of yoga are definitely better than others. For losing weight, I recommend the vinyasa flow form of yoga. The PiYo program utilizes this very well.

The vinyasa flow is a very fast paced flow, which is great for cardio, and for resistance training. This will give you the best chances of increasing weight loss.

Love Who You Are

The key message that yoga teaches, is that you need to accept yourself for who you are, and learn to love yourself. Yes, yoga is a great tool for weight loss. But above all, it strives to improve your quality of life.

Yoga is great for improving your mindset, and increasing confidence in yourself. So, when the going gets tough, do more yoga! Lol, but seriously, yoga is really great.

Does Yoga Help With Weight Loss?

I think by now the answer to this should be pretty clear. Yes, yoga most certainly helps with losing weight. Provided that you do the right type of yoga.

I would recommend that you first focus on the area’s of your body that you want to improve on the most.

Have some favorite yoga poses that I didn’t cover in this article? Leave them in the comment section! I’m sure everyone here would love to find some great poses that they could try out on their own!

Diet Tips to Help You Lose Weight

Weight loss is a hard task, and usually takes a fair amount of time. People usually experience a great deal of frustration at first, while they’re still learning all the ins and outs of how to diet.

I’ll be honest, the first month is going to be tough, you’re changing everything, your eating, your habits, your lifestyle. But, things will start to make sense, and come together.

However, you are going to hit a road block eventually. Which is completely normal.

This post is going to give you everything you need to keep the weight loss coming. And it will help you break through any plateau’s that you may encounter.

I’m going to cover how you need to change your diet to get the best results in the shortest time. Some of these tips will be more long term, a month or more. And some, will help you see results much faster, within a week.

Basic Principles for Losing Weight

weight loss

If you were to start from ground zero, we’re talking you have a gut, then this will help you build a foundation to start on.

I’m sure you’ve heard the saying that diet comprises about 80% of your results, and your workout makes up the other 20%. This is completely true.

Don’t get me wrong, a good workout can certainly help speed up the process to weight loss. But diet is the key.

So, I recommend that you start off your weight loss journey by finding a solid diet. Then, you can find a good workout to couple it with.

Also, there’s a good chance that you’ve already done that! And you’re simply here to find out some more information.

With that said, I’m still going to cover some basic principles here.

Eat Smaller, more frequent meals.

Doing this will help keep your metabolism going throughout the day. It will also help to keep you fuller, for longer periods of time. This should help you to not eat junk food. I usually eat every two to three hours. But I have a particularly fast metabolism, so you’ll need to find out what best works for you.

Drink TONS of Water

water

water

Drinking water is a lifesaver for me. Without drinking water, I would be hungry almost all the time. Some sort of tea, or coffee is fine in moderation. But stay away from soda’s, juices, and alcohol.

Avoid sugary foods

avoid sugar

This goes for any kind of candy, pastry’s, sweets, anything with high amounts of sugar. Sugar is digested more quickly than grains, or complex carbohydrates. Therefore you won’t stay as full eating sugar as you would by eating grains.

Eat more protein

protein

This, of course means eating less carbs. Which is a good thing! Not to say eating carbs is a bad thing, but people can get carried away with carbs sometimes. Protein also takes longer to digest. Which means it will keep you more full.

Eat more fiber

This is another great tip. People greatly underestimate how important fiver is to someones diet. Try to get around 40 grams of fiver every day. That seems to be the best number for me.

Alright, now that I’ve covered some of the basics, lets get into some of my favorite weight loss tips.

Incorporate Curcumin

curcumin

Curcumin has been shown to directly effect your fat tissue. This means it can help to keep fat from accumulating. Now, this is not a miracle spice. It simply helps. It won’t fix the issue by itself.

Curcumin also helps with repressing bad estrogen.

But, Curcumin has a horrible absorption rate. What this means is that your body will likely not digest it if taken on it’s own. To help with absorption, I recommend pairing it with black pepper.

Eat LOTS of Vegetables

Not only are vegetables extremely dense in micro nutrients, they’re also very filling. This for me is the most effective tip to stick to your diet. I usually eat at least one very large salad each day when I’m trying to cut fat. And by large, I mean I fill a mixing bowl with veggies. That comes out to roughly 400 calories.

That keeps me full for three to four hours. Which for me is a long time!

Another tip, within this tip, is to use little to no dressing in the salad. Believe it or not, dressing has a large amount of calories. A single serving, which is about a tablespoon, can have upwards of 100 calories.

To put that into perspective, I would say the average person adds around four servings of dressing into their salad. That’s an extra 400 calories from just dressing!

That almost defeats the purpose of eating a salad, doesn’t it? Try to avoid dressing.

Incorporate Manganese and Magnesium

Consuming these two vitamins will dramatically help your digestive enzymes to function more efficiently. Which as a result, will help prevent the creation of fat. Again, not a miracle vitamin, but it helps.

I’ve found that Mexican food, is surprisingly high in these two vitamins. But you can get some sort of vitamin tablet to make it more simple.

Conclusion

Don’t be afraid of food. Food is not your enemy! The key to is be consistent. Be consistent with your diet, and incorporate some of these tips, and you’ll get great results.

Don’t overthink things either. Set goals for yourself. Short term and long term. If things get stressful, then it’s okay. To find out more about some great weight loss products, check out the rest of my website.