As the summer starts to approach, people start to step up their fitness regimes to get ready for the beach. However, what happens if you don’t have the time or money to get to a fitness club? Don’t despair; you don’t have to go! “What”, I hear you say! That’s right; you can do all you need at home as part of a morning and weekend regime. And, the good news – you don’t need a whole lot of time to do it.
What about equipment? You really don’t need much, just some small weights, a mat and, a pull-up bar. All of which can be bought easily. No need for any expensive exercise machines.
Let us show you how?
Don’t go too fast, too soon thought!
All of these exercises are quite easy to do but don’t rush into trying to do too many reps. With patience, you will get some great results. Listen to your body, ad then slowly build up the number of reps that you do. Numerous videos on youtube.com will guide you through simple daily programs. The last thing you want is a pulled muscle or aches and pains as a result of being too ambitious with your schedule.
Simple Exercises To Get You Started
Sit Ups – The beauty of this exercise is all you need is some space. It can be done any time of the day and can do as much as you can. We recommend that you slowly build up the number of repetitions that you do. It is good to challenge yourself, but don’t push yourself too hard.
Plank – One area that many people worry about when preparing to put on their swimsuits is their belly. Therefore, we recommend this excellent exercise for toning your abs very quickly. All you need is space, and possibly a yoga mat to help with your balance. The beauty of this exercise is that it is quite easy to do, and you will notice results quite quickly.
Leg Raises – While you are working on your abs, try this challenging but rewarding exercise. This is a fantastic exercise for strengthening your core muscles and flattening your abs.
Bridges – This is a great exercise for your glutes, and once again, is a very simple exercise to do at home. All you need is your yoga mat and some space, and away you go. This exercise is also good for building core strength.
Pull Ups – With a simple pull up bar, you can transform door frames into your training hub. Again, this can be purchased very easily and cheaply, which makes it a great investment. You don’t need lots of time to do this exercise, and you will notice yourself gaining strength in a very quick period. Pull Ups strengthen your upper back muscles, shoulders, while also giving your biceps a good workout.
Chin Ups – Another simple activity to do around the house, using the pull-up bar. This is a great activity for building your biceps while improving your upper body strength.
Stair Climbs – Stair climbing is very simple yet very effective for building up leg strength and get that heart rate pumping. If you don’t have any stairs in your house then head off outside and I’m sure you’ll find some 🙂 Another alternative and very effective full body workout is a home fitness climbing machine like the Maxiclimber. These are usually a fraction of the cost of other gym equipment.
This is a just a small selection of exercises that you can start doing today, without having to worry about a serious investment in cash or time.
Check out the 7 minute workout. A scientifically proven bodyweight workout in just 7 minutes.
The biggest question on everyone’s mind is: How to diet to lose weight. What to eat? How much to eat, so that we lose weight without compromising our nutritional needs. Which diet plan is the best? However, we have a basic layout for you, so that you can lose weight without compromising your nutritional needs. Keep all the diet plans aside and follow these simple steps:
Drink Plenty of Water
The reason for this is simple. Firstly, drinking water throughout the day makes you feel less hungry. Secondly, it helps to flush out toxins and keep your system clean. Detoxification and low calorie intake = win-win situation. Being less hungry helps to lose weight.
Find Out your BMR
Basal Metabolic Rate (BMR) in simple terms means the number of calories you expend while resting. Deduct 20% from the calories obtained and you are good to go.
You are on a diet. So eating high calorie foods like chocolates defeats the very purpose of a diet. Instead satisfy your sweet cravings by eating fruits. Your cravings are satisfied, you gain less calories and eat healthier food, and do not deviate from your goal of losing weight.
Avoid dieting on weekends. Excess of everything is bad, and so being on a diet and suppressing your cravings. Take two days off to celebrate your resolve for the past 5 days and mentally prepare yourself for the next 5 days of diet.
Distribute your meals
Distribute your intake into 5-6 small meals over the day rather than 3 meals a day. Not only it will keep you full, but will keep your metabolic rate in the “fat-burn” zone.
Good fats are required by the body and it is advised to get your 25-35 % of your calories through good fats like olive oil and salmon, which are good sources of healthy Omega-3 fatty acids.
Carbohydrates provide us energy for day to day functioning. Eat carbs, but make sure they are good carbs. Good carbs are found in brown rice, sweet potato, fruits and vegetables.
Eye on the Scales
Keep an eye on your weight to make sure that you are not eating too less to harm you. This will also help you make sure that your diet is helping you lose weight or not.
Add lean protein in your diet, such as tuna, boiled egg whites and baked, boiled or broiled chicken. Do not use sausage or high fat condiments if you want to lose weight.
This one is very important point. Workout out along with this diet will aid in more calories being spent and result coming faster. Use leg raises, crunches and other ab exercises to get the flat stomach you always wanted, as well as help you lose weight.
A meditation free guide is something everyone should have. Life is far from perfect, and we all get thrown a curve ball from time to time. Most of us get to a point of wondering about how the whole universe/life thing actually works. This is when meditation can help you. There are numerous free meditation for beginners courses available if you don’t know where to start, however everyone who learns how to meditate never looks back.
Enhance your reality
So if you go and get yourself a meditation free guide and practice, you will find yourself in a state of calmness and peace, and life will become much clearer. The daily tasks that bother you will become less bothersome and you will find it easier to cope with life in general, particularly if it is not going the way you want it to. A meditation guide will help you to see the love and beauty surrounding you, that maybe you were unable to see beforehand.
It stands to reason that no matter how much you change your life, your perspective, or anything about you, you cannot change others. The world will still function as it always has, but you will have options. Everything about your life is a choice, and meditation will help you to see that and to recognize what your choices and options are. In any given moment, you have the choice to be happy or unhappy. The events of the day will continue no matter which option you go with, so why would you not choose to be happy and enjoy life more? The power of meditation can help you to do that.
Balance your mind
A good meditation guide will help you become more grounded or centered, allowing you to cope better with any challenges that may come along. Life is a game, and all games have their ups and downs. In the game of life, you don’t want to be sitting on the sideline watching others have all the action while you spectate. Get involved, and meditating is a tool that you can use to help you to get through the down patches until it’s your turn to be on the winning side once again.
Practice, learn and grow
My advice to you is to get yourself a meditation free guide, even if it’s a beginners guide to meditation, and practice practice practice, every day if possible, and you will absolutely see results. Everyone who learns to meditate say that you need to put a lot of effort in but the results are amazing in the end. That should speak for itself and make you look for that great guide. Have a go and not only will you become a happy and healthier person, and be better able to cope with anything and everything, but you will find you will have a positive impact on others as well.
Yoga is one of the best techniques for balancing your mind, regenerating inner strength and mental recovery. It has been practiced for many years and it is closely connected to fitness and healthy life. Now, let’s see some of the things yoga can improve.
Yoga provides us with the perfect opportunity to “clean mental house”. Dynamic flow sequences demand our full mental presence to carefully attend to the way our bodies are moving in space. This true awareness of how we are working on the yoga mat can translate into an enhanced ability to tune in to our pace, our form, and the inevitable twinges and niggles that come up as we run. And as we slow down and bliss out in yoga’s deeper restorative postures, we can begin to relax our attention on our physical bodies, and watch where our minds may wander. Here we work to manage the inevitable mental chatter that can “undermine the expression of our best self within.” This is the self that we want to run – and live – with every day.
In yoga we use the breath to harness the mind to the body. We learn to coordinate the breath with physical movements, and to focus our breath in the parts of the body that need attention. Runners can translate these lessons to the roads and trails, using a new-found awareness of their breathing patterns to run with maximal efficiency and to fuel peak performance.
A routine practice of yoga postures can help us strengthen our big performance muscles, as well as the smaller stabilizers and the core. As a bonus, we may begin to uncover and correct imbalances in our musculature – a key in injury prevention.
When we are runners, we don’t need to be Gumby too. While a fluid and full range of motion in our running stride demands some flexibility, we actually benefit from a certain amount of stiffness in the hips and core. This core and hip stability prevents us from “sinking into the ground” with each step, and helps to “take the energetic rebound from the ground and roll it into forward motion” (see Sage Rountree, The Runner’s Guide to Yoga).
Tuning in and finding balance
A regular and attentive yoga practice teaches us to carefully tune in to our bodies and what they need in the moment. We begin to know intuitively when we can push harder and when to reign it in, finding our own optimal balance between training and recovery, work and rest. The ability to take a few days off is sometimes harder for a runner than to put in the miles, but it is vitally important for prevention of burnout, illness and injury related to over-training.