Category: Weight Loss

Home Workouts for Working Women

Posted By:   |  Apr 25, 2017

In today’s world, fitness is the ultimate goal for each one of us. We want to burn a few calories and stay as healthy as possible. For working women, staying fit is a nightmare since they have to manage both household and office works. To be honest, 24 hours a day is not enough for them and it is difficult for them to make time for the gym. But they can still stay fit by doing simple exercises at home. Here are a few simple home exercises working women can do, to stay fit and healthy.

Boat Pose:
Do 3 sets of boat pose. Sit up high and straight, hands beneath your knees. Tighten your abs and lift your feet off the floor, knees bent, with your legs at a 45-degree angle. Do 3 sets of 30 to 60 seconds.

Tree Pose:
A tree is a balance standing pose for beginners to gain focus while keeping the body balanced on one foot. Place your right foot on your inner left thigh and press your hands in prayer pose and hold the pose. Hold and breathe 1 minute and then switch sides.

Plank:
Plank is one of the finest exercises one should do it builds your strength and improves your postures. When you hold the plank for 20 to 60 seconds regularly your core strength and stamina increases. Beginners start with a 30-second plank of 3 sets. The most practiced planks are forearm plank, Side planks and Plank with legs raised.

 Home Workouts for Working Women

The benefit of this Yoga Poses is that:

  • Aids in stress relief
  • Tones and strengthens your abdominal muscles
  • Improves your balance and digestion
  • Helps in maintaining your blood pressure levels
  • Improves Metabolism
  • Doing Yoga regularly can help you sleep better

A 15- 30 minute walk on the Treadmill:
A treadmill is the most advised cardiovascular fitness equipment by the doctors and health consultants. Each time you step on a treadmill, you strengthen your heart and it lowers your blood pressure. The act of running or walking helps to get the blood flowing, which reduces the stress on your heart






Top 5 Fitness Exercises to Incorporate- for Maximum Benefits

Posted By:   |  Mar 05, 2014

In today’s busy world there is scarcity of time for men and women to sit and relax or do anything that refreshes their souls, and therefore people usually skip their fitness efforts. Here are few secret tips on tasting fitness and good health even though you have less time to squeeze in a perfect workout schedule. For decades people who wanted to stay healthy has been experimenting and practicing numerous exercises. But if you want most effective of them all, which produces optimum results then read further and grab some knowledge. Every individual has different fitness aim but the following exercises cater your needs to obtain great physique, sexy tight thighs and legs, fabulous cardio health and muscular arms.

1. Squats

One of the basic and best all-round fitness secret is exercising with squats. This is considered as the best option for toning and strengthening your calves, quads, core and hamstrings extensively. Though you are implementing various other exercising options, always include squats in your everyday routine. Use squat by fixing it to the barbell or by holding various size dumbbells for strengthening your bones and muscles. In case your target is to improve cardio health or for endurance then try training with body-weight squats.

2. Different types of pushups

‘Pushups’ is one form of exercising that is well known but often ignored. Its benefits are numerous. People of present generations are suffering from diverse diseases and possess flabby, weak and brittle chest and arms. If you want to strengthen and tone them it is essential that you start incorporating pushups into your everyday workout regime. This exercise is a fantastic form of fitness achiever that helps in developing your shoulders, chest, abs, back, shoulders, quads and triceps. There are different types of pushups available and carefully analyze them and blend them as a single routine. Following is the step by step guide of pushups methods to be implemented for optimum results-

a) First you need to start with wall pushups by facing the wall and then lean towards it by moving your feet far away from the wall.

b) Second level is the counter pushup where you need to lean and train from the edge of a particular counter.

c) Third level is the knee pushup which is the standard form of pushup done on knees.

d) Fourth level is the regular feet elevated pushup.

There are various other forms of pushups such as the wide hands pushups where you place your hands firmly on the floor with wide apart distance. This method is very good for strengthening your back muscles. The next type is the close hands method, by which you need to place your hands closer on the floor with foot apart. This might be little difficult for implementing initially but it works wonders. Handstand ‘pushups’ is the best option for getting strong and firm shoulders.

3. Running or walking

Most of us start doing exercises in order to keep our body fit, healthy and improve our heart conditions. Running or walking could be considered as the best way to achieve over all maxim fitness. You can enjoy the benefits of walking or running by buying the best treadmill available in the fitness market. You can relax and walk within the comfort zone of your sweet home.

4. Chin-ups and pull-ups

Every individual especially women require strong upper body and lack of strength might cause inability to lift anything easily but will require much pressure. Strong muscles allow you to perform without much stress. Pushups and pull-ups are best options for women to strengthen upper body muscles. Women need to start incorporating these exercises and start lifting their own body weight with their arms. You can build a muscular arms and strong back by emphasizing on the advantages of chin-ups, pull-ups and pushups. There are pull-up machines available in the gym or you can buy one for your home gym. Follow this routine with the pull-up machines for maximum benefits.

Try to complete 2 chin-ups and 1 pull-up initially and then gradually increase the intense with increased targets. Hang on for 30 seconds in the same position after pulling up your upper body from a bar. Once your strength to hold on is ceased stop holding on upwards any longer, gently lower your back in a soothing manner. You can do this fitness exercise for 5 times every day. Training on a Benchmark will be helpful for strengthening your muscles and increasing health.

5.Planks

Working out on the plank is a powerful option for strengthening your legs, arms, back, abs and abdominal muscles, which represents the basic strength. Place your hands or elbows on the mat near your chest and lie facing down. Then position your body to a straight line by squeezing the abs. hold on to this position for 30 seconds, then slowly release, lower and rest back gently. You can perform this exercise as many times as possible according to your comfort level.

These are basic 5 fitness exercises that people need to follow for strengthening their muscles and increasing health of the body.






Key Factors for a Successful Fitness Regime

Posted By:   |  Mar 05, 2014

People in present generation are living sedentary lifestyles because of the marvelous revolution in technology. Fascinating tablets and intriguing video games have made our children forget sports activities and other recreational games like hide and seek, running etc. These refreshing activities have become a rarity for this generation and even adults are getting more and more addicted to sit idle in front of TV and computers, which is hazardous for good health. But relax, there is good news!

Fitness can be attained at any age and even though you are out of shape, you can easily regain your health and beauty by creating a personalized fitness plan. But before implementing an everyday fitness regime it is essential that you know your goals, understand the capacity of your body and also its limitations.

1. Determining your fitness goals

Every individual has different motives and goals. Therefore first determine your fitness target, whether you need to shed extra calories or strengthen your muscles or generate more blood circulation to strengthen your heart. Take a plain sheet of paper and write down these fitness goals and the related fitness programs that you plan to follow for accomplishing this target with determination.

2. Check your pulse rate

In case your fitness goal is strengthening your heart, then start checking the heart rate. Determining your heart rate is considered to be important basically for two major causes-

• It helps you to check if the fitness regime you follow are with perfect intensity

• It warns the individual in case he or she exceeds their limit of heart rate which might endanger their health

Therefore it is essential that you check your pulse rate in between in order to ensure that your cardiovascular functioning is fit and healthy. Determining the heart rate also allows you to find out if you are exercising within the targeted intensity.

3. Fitness program for optimum results

Our bones become weak and brittle as they also grow old along with us. Target the fitness program towards strengthening your inner and outer thigh muscles, gluts, hamstrings, quadriceps, abdominals, biceps and triceps extensively. Resistance training is the one extraordinary exercise program that strengthens your bones and muscles magically.

Once you start performing weight bearing fitness exercises regularly, it avoids hip and bone fractures to great extent. Start initially by concentrating on exercises such as quads that strengthens your larger muscles. Quads are considered as the best option for your quads. You need to perform this exercise by standing with legs apart and squat, like you are sitting in a chair. Try to hold on to that position for at least 10 seconds and then slowly start rising up back to the straight standing position. Continue doing this with 12 repetitions of squads in two sets.

Leg lifts will allow you to strengthen the hamstrings exclusively. Initially set the leg lifting machine intensity to 20 pounds and start performing the exercise for each leg separately. Curl the legs high in such a way that your back sides of your heel touch the glutes. Hold on in that particular position for few seconds only and then release. Repeat this procedure once again. For best results you should perform double sets with 12 reps of hamstring leg curls.

Abductor machine can be used for strengthening and firming your outer thigh muscles. Start these exercises first with 50 pounds weight. You can perform this fitness program by spreading slowly your legs to full extension and then slowly release the tension and bring your legs closer. A person doing this for the first time will experience a burning sensation. Perform two sets of exclusive sets of 12 reps.
Building biceps starts with two set of 5 pound dumbbells concentrating for arm curls, which is very easy to do. Hold your arm in a 90 degree angle sitting on straight back bench. Gently curl your arm towards the chest and count up to five, and then extend towards your thighs. Double sets of 12 should be started initially.

4. Try to do optional fitness exercises to revive the spirit

At times you need a break from the routine fitness regime in order to spice up your boring repeated health plan. You can try going for aerobics or yoga classes along with your regular exercising, in order to burn those extra calories joyfully. You can focus on relaxing, breathing and stretching exercises for igniting your mind and soul with extra strength. After fully fledged exercise program you can sit in a steam bath tub for opening your pores and refreshing your skin.

5. Balanced diet

Most important aspect that you need to concentrate while following a proper fitness regime is to eat and drink a balanced healthy diet. Basically six nutrients are important for proper functioning of body, which includes vitamins, fats, minerals, water, proteins and carbohydrates exclusively. Avoid eating junk foods that will reduce the benefits you would be otherwise gaining through best fitness programs.






Flat tummy in 7 days? Even Times of India got it all wrong.

Posted By:   |  Apr 26, 2012  |  1 Comment

flat tummy in 7 days1 Flat tummy in 7 days? Even Times of India got it all wrong.

After years of trying various remedies for weight loss and coming to terms with the fact that only regular exercise and not magical remedies will help me get control over excess body fat, I come across an article like this that says it is that it takes a mere 7 days to fit into my old pair of jeans?

It is sad that newspapers of repute publish articles that are misleading and baseless. It is common knowledge that being fit is a way of life. There is no quick fix solution that will work in seven days or even seven weeks! People who are conscious of fitness and have flab control as an agenda make workouts at the gym or taking regular walks a part of their every day schedule. If you have begun on a journey to become fit, you will appreciate that losing fat around your middle is the toughest.

There are hundreds of articles like these on the web that tell you how easy it is to get flatter abdominal muscles or even build a six pack like your favorite hero from Hollywood. Articles like these will advise you to do hundreds of crunches to see your six packs magically appear.

If flatter abs is your resolution, it is crucial to reduce your calorie intake and begin an exercise program. Machines like treadmills and elliptical will improve your overall cardio vascular condition. Treadmills give you option to increase or reduce the intensity of your workout. Whatever your fitness level, treadmills may be the best choice if you are just beginning an exercise routine. Aerobic exercise will help you lose fat from all over your body. Once you have burned the extra fat around your middle with regular exercise, then you can target strengthening your core muscles.

Lastly, you have to understand and make peace with the fact that even when you are on the right track with your diet and exercise; it is not the belly fat that disappears first. It is a stubborn category of fat and will disappear with continued and committed diet and exercise regimen.

What other myths about exercise have you managed to disprove in your life?