The post Aerobic Exercises to lose weight for Beginners appeared first on best fitness lifee.
]]>If yes, you are in the right place. In today’s article, I will shed light on aerobic exercises to lose weight for beginners. Before that, it is essential to know whether aerobic exercises to lose weight are safe. Read on!
Weight loss requires commitment, dedication, and motivation. At the same time, you have to think about aerobic exercise safety. For example, if you have poor health, it is essential to talk to your doctor. That way, you will know whether these exercises are safe for you.
For example, exercise lowers blood sugar levels. However, if you have diabetes, you must check your blood glucose levels. The purpose is to monitor your blood sugar levels before and after the workout. Likewise, I suggest eating a healthy snack before you perform the exercise. The reason is that you will lose essential nutrients when you sweat.
Besides, spend some time to warm up your body. It is crucial before beginning your exercise. Remember, this is even more important for people with muscle and joint paint. For example, warming up your body is essential before heading to the gym if you have arthritis. Make sure you wear comfortable shoes to cushion your feet and control your motion.
On the other hand, if you have asthma, make sure you perform aerobic exercise carefully. Do not perform activities like baseball and tennis because these can worsen your symptoms. Look for exercises with short bursts to rest your lungs. Always keep your asthma inhaler with you.
If you are a beginner, make sure you perform simple weight loss aerobic exercises. Start over several weeks and perform no more than 10-15 minutes a day. That way, you can reduce fatigue and overcome problems like muscle soreness. Consult your doctor for accurate suggestions and guidelines for your specific fitness level.
Aerobic exercise to lose weight can increase your heart rate. These are practical exercises for weight loss. Not only do cardio workouts enhance your heart health, but they also increase blood flow to your muscles. As a result, your cells begin to burn fat, allowing you to achieve a healthy weight.
If you want to maintain your weight, you will need at least 300 minutes of mild to moderate physical activity. It means you will have to exercise for at least 60 minutes for 4-5 days a week. Likewise, if you are a busy person, divide your exercise into smaller workouts.
For example, you can exercise for 20 minutes in the morning. Similarly, you can walk 20 minutes in the afternoon. The same goes for the dinner. In the next section, I will discuss the best aerobic exercises to lose weight for beginners. Continue reading!
Weight loss for beginners does not mean performing high-intensity workouts. If you are a beginner with poor muscle health, I recommend performing low-intensity aerobic exercises. That way, you can avoid muscle problems and burn those extra calories.
Low-intensity workouts include swimming, power walking, bicycling, jogging, and aerobics. I recommend starting slowly to adjust to your new routine. Likewise, you should aim for at least 30 to 60 minutes of exercise five days a week. When you maintain your motivation, increase your time.
As you become physically fit, you can carry weights to jog, walk, or do other aerobic exercises. Low-intensity workouts are the best aerobic exercises to lose weight for beginners. Make sure you focus on them.
The jump rope is one of the best aerobic exercises to lose weight. Not only does jump roping improve your cognitive function, but it also increases your coordination. Likewise, jump roping elevates your heart rate, increases blood flow to your muscles, and helps burn about 1,300 calories per hour. Here is how to perform the jump rope exercise.
Remember, you can switch up your exercise routine. For example, you can jump on a single leg or both legs, depending on your fitness level. Overall, it is one of the best aerobic exercises to lose weight for beginners.
It is my favorite exercise. Burpees is the best and one most popular aerobic exercise to lose weight for beginners. The reason is that burpees combine pushups, jumps, and squats. It is an effective workout, allowing you to burn fat in all parts of your body.
At the same time, you train your multiple muscle groups. These include muscles in your core, legs, and chest. Perform at least 10-15 reps in 30 seconds. Once done, rest your body for at least 30 seconds and repeat the exercise for five minutes.
HIIT stands for high-intensity interval training. It is one of the best aerobic exercises to lose weight for beginners. HIIT increases your heart rate and burns calories, leading to fat loss. The exercise involves intense bursts that increase your heart rate. Remember, you must rest your body for at least 15-30 seconds.
HIIT is an excellent exercise for those who want to lose weight fast. The exercise is suitable for people who don’t have a lot of time. That way, you can exercise for a short period and achieve your weight loss goals. HIIT focuses on intense and strenuous workouts. Let me give you an example of HIIT training. Continue reading!
HIIT training is the best way to increase your heart rate. An increased heart rate means higher calories are burning. Here is another example of HITT exercises, especially if you have a treadmill at home.
Lunges are one of the best aerobic exercises to lose weight for beginners. I love lunges because you can perform this exercise in various ways. For example, you can do lunges, forward, backward, unweighted, and weighted.
If you want to lift weights, make sure you hold a weight plate or a kettlebell next to your torso. You can also make it more challenging by lifting the weight over your head. Make sure you complete at least one set of 12 lunges per leg.
Everyone loves step-ups because they are the best aerobic exercises to lose weight. Not only does this exercise strengthen your core, but it also increases your heart rate. It means you will lose more calories.
At the same time, you will have a stabilized core, torso and strengthen lower back muscles. I recommend starting with a small step height of about 12 inches. You can progress to 24 inches or 30 inches height as your body becomes fit.
Moreover, complete five sets with ten reps per side. If you want to challenge yourself, add a kettlebell or dumbbell next to your chest. Makes sure you hold one in each hand. Not only will this exercise burn your quads, but it will also accelerate your heart rate, leading to increased calorie burn.
Running is one of the most popular aerobic exercises to lose weight for beginners. Research shows that running for 10 minutes at a gentle or moderate pace can reduce:
Although you achieve these benefits by a moderate running activity, I recommend running at least 2-3 hours a week. You can run for 30 minutes a day for five days a week to achieve long-term benefits.
There are various other benefits of running. For example, you have enhanced mood and improved sleep. Running increases blood flow to all organs, including the brain. As a result, your brain releases dopamine and serotonin. At the same time, your brain suppresses cortisol to improve your mood.
Swimming is one of the best aerobic exercises for various reasons. The biggest benefit of this exercise is that it works on your entire body. There are many benefits of swimming, such as:
You can add freestyle, butterfly, sidestroke, backstroke, and breaststroke to add various styles to your swimming workout. Remember, each stroke focuses on a different muscle group. The water provides your body with gentle resistance, leading to increased heart rate. That way, you can lose weight. At the same time, swimming strengthens your muscles as you move through the water.
Many people find it challenging to start and stick to an aerobic exercise routine. However, I will share with you some essential tips that can help you stick to the routine. Follow the tips and tricks given below to get the most out of these aerobic exercises to lose weight.
When you eat healthy foods, you can perform the exercise adequately. Eating the right foods will help maintain your energy levels. Make sure you have a snack before the training. Remember, avoid eating anything heavy. Instead, focus on eating a banana, dried fruit, trail mix, peanut butter, peanut crackers, and an energy bar.
A proper sleep routine is directly proportional to more energy and increased motivation. If you get plenty of sleep before exercising, you will perform the exercise adequately. You won’t feel sluggishness, fatigue, and exhaustion. It is essential to get a workout partner to ensure maintaining your motivation for the best aerobic exercises to lose weight.
If you want to lose two pounds, you will need to burn 7,000 calories. For example, if your goal is to lose two pounds a week, you will have to focus on a 1,000 calories deficit per day. Suppose your caloric requirement is 2,500 calories per day.
In that case, you will need to reduce calories by consuming 500 calories a day. At the same time, you will have to burn 500-1000 calories through exercise. Therefore, you need to create a solid exercise plan, including aerobic exercises to lose weight and strengthen training for 2-3 days a week.
Aerobic Exercise: Perform aerobic or cardio workout 3-5 days a week for 60 minutes each session.
Stretching Exercise: I recommend including stretching or flexibility exercises in your daily routine.
Strength Training: Perform strength training to improve your muscles for at least 2-3 days a week.
Rest: I suggest at least 1-2 days of rest every week. However, you can perform active recovery workouts, including stretching and yoga, on your rest days.
What are the best aerobic exercises to lose weight for beginners? It is the most common question asked by people who want to lose weight. Remember, aerobic exercises require you to maintain motivation and dedication because losing weight is not an overnight job. Besides, it is better to join a gym and seek professional help.
However, some people prefer exercising at home. Even if you exercise at home, make sure you seek professional help. For example, you can read my blog posts to get professional and valuable information. I have written each blog post with good research. All these blogs are based on my research and experience.
Lastly, follow the tips and tricks given in this blog post to ensure you perform these aerobic exercises to lose weight in the right way. Post a comment if you know of any other aerobic exercises to lose weight for beginners. Until Next Time!
The post Aerobic Exercises to lose weight for Beginners appeared first on best fitness lifee.
]]>The post 7 Minute Workout: An Essential Guide appeared first on best fitness lifee.
]]>The Human Performance Institute, which is located in Orlando, Florida came up with the idea of 7 minute workout. The developer has included 12 different workouts that work your entire body, including the upper, lower, and core muscles.
The 12 exercises in the workout program are jumping jacks, push-up, wall-sit, and abdominal crunches, step-up onto chair, triceps dip, squat, plank, lunge, high knees, pushups, and side plank. No matter if you don’t have time, you can do the 7 minute workout easily. Experts recommend doing it at least 3-5 times a week.
The 7 minute workout condenses the entire exercise program into seven minutes. It is an intense exercise program. Although the exercise seem challenging, if you practice more, you can achieve your goals.
The workout targets your core with exercises like planks, abdominal crunches, and side planks. As a result, you have strengthened core muscles. It also works on your arms when you do push-ups and triceps dips.
The workout is useful for those who want to strengthen their legs. For example, the best exercises included in the program are squats, step-ups, wall sits, jumping jacks, and lunges. It also focus on your glutes muscles with exercises like lunges and squats.
If you want to strengthen your back, you can do the 7 minute workout. These exercises will increase blood flow to your back muscles.
If you think these are stretching exercises, then you are wrong. There is no flexibility type exercises in the workout program. However, these exercises are pretty much aerobic in nature.
For example, you run through the workout fast and work many large muscles in your body. As a result, your heart rate increases and you burn fat. It means the workout program includes aerobic exercises to trim down your body weight.
Besides, the program include strength exercises. These exercises work your major muscles groups. For instance, you can do these exercises to build strength throughout your body. Some people think the 7 minute workout is a sport. Well, I must say that it is a workout program and not a sport.
Does the workout have low impact exercises? The answer is No. All exercises, including running in place, high knees, and jumping jacks are high-impact exercises. Moreover, these exercises will strengthen all your body and help achieve your fitness goals.
The first feature of the program is that it is a free workout. There are many free apps available on Android and iOS that you can download to your phone. The app will walk you through the workout program and set a schedule for you.
The second feature is that the workout program is excellent for beginners. Well, many people think that it is too intense and beginners can’t do it. Well, I think if you have good experience with normal exercises like planks and crunches, you can easily do it. Mark my words.
Likewise, you can do the exercise outside. The program is one of the best for both indoors and outdoors. However, if you are doing it outside, don’t forget to bring along a chair. You can also find a wall outside for some of these exercises.
Besides, you can do the exercise at home as well. You don’t need any equipment for these exercises. The reason is that the program requires you to use your body weight. That way, you incorporate some sort of resistance and carry out the workout easily.
The workout gets you in the best fitness or body shape of your life. Remember, the program works if you previously performed any of these exercises. On the other hand, if you are not a regular exercise, you can look for another program.
Once you prepare your body for the 7 minute workout, you can then practice it regularly. It means you can include the workout in your routine. When you do exercise at vigorous levels, you will get some benefits.
For example, when you limit the rest in between, your body will burn more calories. As a result, you will have stronger and leaner muscles. The workout is also beneficial for those who want to improve their overall health and wellbeing.
Although the exercises are beneficial in many ways, there are some downsides. For example, if you have injuries, you can’t do the workout. It is important to warm up your body with cardio before you do the 7 minute workout.
That way, you will engage your muscles, heart, and joints to make them ready. Moreover, you need to know the amount of exercises is right. If you think the intensity is high, then rest for some time. Overall, the 7 minute workout is one of the best exercise programs.
Undoubtedly, the 7 minute workout program is difficult. However, it yields good results. The interesting thing is that the workout has scientific basis. Anything that has scientific evidence is good for your body. However, the exercise is not suitable for everyone.
It is important to push yourself a little harder to benefit from the workout. I mean to say that it is tough for people with back and joint issues. Exercises like squats, jumping jacks, and lunges are hard on your knees.
Moreover, pushups are hard too if you have problems in the wrists and shoulders. Likewise, planks are also harder for some people who have weaker back muscles. If you have back or joint issues, it means the muscles are not active. Thus, the workout is not for you. In addition, it is best to choose an easier program for yourself.
Besides, if you want to lose weight, the workout can help you. However, you have to take care of your diet too. Because it is an extreme workout, you will burn calories with it. Furthermore, if you want to burn extra calories, the 7 minute workout is the best.
If you have high cholesterol, hypertension, and diabetes, you can benefit from the 7 minute workout program. However, consult with your doctor before you do this exercise. The reason is that you can’t risk your health.
Some women ask whether the workout is good for a pregnant woman. The answer is no. This type of workout is not good for a pregnant woman. It can put extreme pressure on your muscles and thus hurt the developing baby.
Stand with the back to a wall and keep your feet hip-width apart. Now, slightly move forward. Then, lean back into your room’s walls. You can also slide down into the chair. Next, make sure you knees finish with your ankles.
Bend your knees at 90 degrees and hold this position for at least 30 seconds. The 7 minute workout contains 12 exercises. It means each exercise will take around 30 seconds. Don’t forget to take a break for 10 seconds.
The next exercise you will do is the pushup. To do this, get into the plank position and ensure your feet is on the mat or floor. Tuck your toes together and place your hands flat on the mat. Also, ensure your shoulders are straight.
Now, slowly bend your elbows and then lower the body toward the ground or mat. Next, press back up for at least 30 seconds. If you not to make this a little easier for yourself, then you can rest your weight on the knees instead of feet. Moreover, some people want to boost the intensity, if you want the same, rest your feet on the low bench and not on the floor.
You can start this exercise with the basic crunch. It require you to lie flat on your back. Then, bend you knees and place your feet on the mat. Now, tighten your core and press lower back into the ground. Make sure your each the top of your knees. Next, return to the initial position and keep your core tight. Repeat the exercise for 30 seconds.
It is one of the best exercise in the 7 minute workout. Start the exercise by facing a chair. You can also use the bench. Now, step up onto your chair using your left leg. Then, come all the way up with both your feet.
The next step is to back down and then come back up. This time, you will do the exercise with your right leg. Make sure you do as many as within the 30 seconds. That way, your heart beat will increase. It is a good exercise for weight loss.
Squat is one of my favorite exercises in the 7 minute workout program. Start the exercise with your feet and make sure they are shoulder-width apart. Keep your toes forward. Now, bend your knees and hinge at the hips.
Besides, you can shift them back and then down like you are sitting in the chair. Moreover, it is important to lower yourself and feel comfortable. Keep your weight on the heels and then stand back up. Do this exercise for 30 seconds. Don’t do it more than that!
It is another great exercise in the 7 minute workout program. Sit on the front edge of a chair or bench. Now, put your palms on the chair’s edges and point your fingers forward. Make sure you ease off your chair and support your weight with the heels and palms.
Bend your elbows slowly while lowering yourself toward the ground. Then, you need to push back up. Remember, this exercise is also for 30 seconds. You can make this work out a bit harder by supporting your body on one leg.
It is one of my favorite exercises. Start the exercise by lying on your abdomen on the mat or ground. Keep your elbows close to your side muscles. Then, position your fingers and palms slightly forward.
Now, lift the torso and thighs off the ground or mat. Make sure your body is straight. Otherwise, the plank is pointless. Now, rest on your weight using your feet and elbows. Keep the toes tuck toward your shins. Then, use your core muscles. Lastly, stay in this position for at least 30 seconds.
High knees is also known as the run in place exercise. You will do the exercise for 30 seconds. Start by bringing knees high while doing each step. Now, focus on lifting knees up and down fast. Make sure you hold your palms in front of you. Keep the position of the palms at the waist height.
Lunges is another great exercise in the 7 minute workout program. It requires you to step forward using your right foot. Then, drop your abdomen down toward the ground. Make sure you don’t forward it. Otherwise, you will ruin the exercise. Lower yourself so that both of your front and back knees bend at 90 degrees. Now, push back with your front leg and return to the starting position. Repeat the exercise using your other leg.
Another exercise in the 7 minute workout, pushup and rotation is somewhat similar to the traditional pushup. However, this exercise requires you to come back and shift your weight on the left side.
Now, rotate the upper body and extend the right arm toward the ceiling. Moreover, return to the starting position and then repeat the exercise with the right side. Remember, this exercise has also a duration of 30 seconds.
Side plank is the last exercise in the 7 minute workout. Lie on the right side on the ground or mat. Keep your legs straight. Make sure your left leg is directly on top of your right leg. Now, keep your knees, ankles, and hips straight and then push your weight up. Next, you will bend your right elbow. Hold the position for 15 second and then switch sides to do the exercise for another 15 seconds.
Stand upright with your arms at your sides and legs together. Now, bend your knees a little and jump into the air. While you are jumping, make sure you spread your legs. Make sure the spread is shoulder-width apart. Now, stretch your arms over your head. Return to the normal position and repeat the exercise for 30 seconds.
The post 7 Minute Workout: An Essential Guide appeared first on best fitness lifee.
]]>The post Best Fitness Apps for Beginners in 2021 appeared first on best fitness lifee.
]]>People use apps on smartphones to access an extensive fitness database. The purpose is to download lifestyle habits, guidance, advice, exercise routines, and diet plans. Some fitness apps have extra features, such as barcode scanners, support forums, and synchronization with devices and other apps.
Fitness apps are easy to use and offer a wide range of health benefits. Remember, not all apps are based on scientific research and evidence. Therefore, it is crucial to choose fitness apps that suit your needs and follow research evidence.
Research studies show that self-monitoring can promote fitness and weight loss. It allows you to increase your awareness and evaluate your progress. Modern fitness apps provide specific support for individuals who follow a vegan, paleo, and keto diets. In today’s article, I will discuss the three best fitness apps in detail. Read on!
“Lose it” is one of the best fitness apps for beginners. It is a user-friendly app that focuses on burning calories. The app allows you to count and track calories for weight loss. Lose it is an excellent app that analyzes your weight, age, and fitness goals. It generates information on your daily caloric needs and develops a personalized fitness plan.
Once the app has established a plan for you, then you can easily manage your food intake in the application. The app gives you access to a large database. The database includes more than 33 million food recipes and restaurant menus.
Besides, it is one of the most popular fitness apps for a reason. You can use the barcode scanner to add foods to the log. The app will save food that you frequently add, meaning you can select them easily from the list.
Moreover, you also get analytical reports of daily or weekly calorie intake. If you want to use the app for tracking your weight, it will display the changes on a graph. Furthermore, unlike other fitness apps, Lose it comes with a unique feature known as “Snap it.”
The feature allows you to track your food intake and analyze your portion sizes. You do this by taking photos of your daily meals. Although the app is free to download, if you want to access premium features, you will have to pay $9.99 per month or $39.99 per year.
MyFitnessPal is one of the best fitness apps for beginners. It is a popular smartphone application that integrates calorie counting and analysis in the overall strategy. The app is designed to achieve a lean body and support weight loss.
Besides, the app calculates your daily or weekly caloric needs. It also allows you to log the food that you want to eat. The app likewise gives you access to a database that includes more than 11 million foods.
Similarly, the app generates different fitness reports automatically. The purpose is to allow you to track the progress. Reports also include pie charts, graphics, and information on your total carbohydrate, fat, and protein consumption.
MyFitnessPal has a barcode scanner, making it simple for you to enter your nutritional details. For example, you can enter details or information on packaged foods. Using this app, you can track your weight. Likewise, you can search for recipes to improve your health.
Moreover, the app offers a message board, allowing you to communicate with other users. That way, you can seek help and share your tips. The purpose is to increase your motivation and enhance your overall fitness. That way, MyFitnessPal is the best fitness apps for beginners. Although the app is free, you can access premium features for $49.99 per year.
Do you want to lose weight fast? If yes, use Fitbit, one of the most popular fitness apps for beginners and advanced users. Fitbit allows you to develop exercise habits and track your progress. It is a wearable device that helps you measure your exercise level daily.
The app also offers an excellent resource to track your physical activity. It can record various things, such as the number of miles walked, steps taken, and climbing stairs. The most exciting feature of Fitbit measures your heart rate. Therefore, it is one of the best fitness apps for people who want to perform aerobic or cardio exercises.
Besides, Fitbit also offers community features. For example, it enables you to communicate with other users, including your family and friends who use the app. Moreover, you can participate in numerous challenges with your friends. Likewise, you can share your workout stories and progress.
Fitbit also gives rewards to users who complete a specific goal. For instance, if you live in New Zealand and total 990-lifetime miles walking, you will receive the New Zealand reward. The app allows you to log your recipes and foods within your calorie range.
Unlike other apps, Fitbit is a bit expensive. However, it is one of the most effective fitness apps to achieve your weight loss goals. The app is free to download, but you will pay $9.99 per month or $79.99 per year if you want to access premium features.
There are many fitness apps available on the market. However, not all of them are best to meet your needs. You need to look for an app that is versatile, unique, and easy to use. I have done a tremendous amount of research on fitness apps and reviewed hundreds of them.
However, when it comes to the best fitness apps, these three apps are the most popular. Make sure you choose the one that best fits your needs. If you are looking to lose weight, select the “Lose it” app.
Likewise, if you want a moderate app, I recommend MyFitnessPal because it is easy to use for beginners. On the other hand, if you wish to perform aerobic exercises and access various other features, I suggest choosing Fitbit.
The post Best Fitness Apps for Beginners in 2021 appeared first on best fitness lifee.
]]>The post Flat Stomach Workout – 16 Best Exercises appeared first on best fitness lifee.
]]>Regular abdominal exercise can help prevent back problems caused by weak core muscles. I offer you effective stomach workout options that you can perform daily. The presented flat stomach workout is suitable for both beginners and experienced practitioners.
Strengthening the oblique, intercostal and serratus muscles. When lifting the body, the upper abdomen is connected, the lower region is loaded due to keeping the legs in the air. On the sides, the musculature becomes more prominent. It is one of the best flat stomach workout.
Lie on your back, stretch your straight legs straight up. Raise your shoulders with your head and shoulder blades, and place your hands on the back of your head. Twist to the right and straighten your left arm, touch your right leg at the ankle. Go down, repeat the other way. Perform the exercise alternately on both sides.
Pumping the lower abdomen. The rectus abdominis muscle is loaded no less. The muscles of the legs work. The tonus of the bark, posture improves. This is a simple yet effective ab exercise.
Sit on the mat, lower your torso back, placing your hands on your elbows and pointing your forearms towards your pelvis. Raise your legs and pull up to your torso, as if you were spinning a bicycle. Make sure you look forward, and then do not tilt your head forward too much. Straighten your legs one at a time. Do not touch the floor with your heels.
Build every abdominal muscle, especially the lower abs. The hips, buttocks, and back are additionally strengthened. Stabilizers are developing. The whole body is toned again.
Take the classic plank position – straighten your legs and arms, establish a single line in the spine. Moreover, step forward with your right foot so that your thigh is perpendicular to the floor, then substitute your left.
Do not change the position of the body throughout. Stand back, stepping first with your right foot, then with your left. First, perform a whole approach on one leg, then on the other (in the first approach the right leg steps first, in the second approach the left leg steps first).
It is my favourite flat stomach workout. Strengthening the rectus and transverse abdominal muscles, oblique muscles. The load is emphasized on the bottom. The lower back is massaged.
Besides, the development in this exercise for the press also goes into a sense of balance. Lie on your back, press your head, shoulders and back firmly to the floor, stretch your arms along your torso. Bend your legs, place on your heels.
To twist, tense your abs, pull your hips up to your chest, lifting your lower back and pelvis. Do not pull off your head, shoulder blades, shoulders and arms. How to simplify: Place your hands under your buttocks. Decrease the amplitude – do not lift your back off the floor, only the lower back and buttocks. How much to do: 15-20 reps.
Reinforced study of each part of the press – bottom, top and oblique muscles. Posture improves, straightens, and back strengthens. In addition, the figure is tightening while correcting the shortcomings. It is a good flat stomach workout.
Lie on a mat, straighten your legs and spread your arms to the sides, and lay on the floor. Press your back – from shoulder blades to buttocks. Raise your left arm with your right leg, touch at the top point. Tear off only the scapula and shoulder.
Moreover, leave your other hand and foot on the floor. Do the whole set to one side! How to simplify: Lift your bent knee up. Touch your knee, not your foot. How much to do: 15-20 reps first on one side, then 15-20 reps on the other side.
Accentuated pumping of the lower abdomen. The rectus muscle and oblique muscles work less intensely. The load goes to the buttocks and thighs, hamstrings, back, deltas. Lie on your back, stretch out into a string, and place your hands along the body.
Lift your head and shoulders slightly off the floor, keep your straight legs suspended. Alternately raise and lower your legs in medium amplitude. Place your back firmly on the floor. Repeat the movements of the scissors with your hands.
You will love doing this flat stomach workout. How to simplify: Raise your legs higher off the floor, you can put your hands under your buttocks. How much to do: 15-20 reps per side.
Targeted work on the upper abdomen. The bottom of the press is turned on no less actively to support the raised legs. This type of lifting strengthens the relief of the muscles. Lie with your back on the mat, raise your legs to a vertical to the floor and straighten at the knees.
Tear off your head slightly, stretch your arms in front of you. In one movement, twist your torso and stretch your palms to your feet, as high as possible along your shins. Besides tear off only the shoulders and shoulder blades. How to simplify: Bend your knees, you can also rest your straight legs against the wall. How much to do: 15-20 reps.
Pumping each muscle group of the abdomen, emphasis on oblique muscles. Plank develops a sense of balance. The lower back, back, legs, buttocks are strengthened. Difficult but very effective ab exercise. It is without a doubt a great flat stomach workout.
Stand in the classic plank on straight arms – knees, elbows straight, back straight, belly tucked up. Bend your right leg, bring it through the side to the elbow of the arm of the same name. Turn your head to the right.
Return to the starting position, repeat with the other leg. How to make it easier: Perform 4 knee pull-ups, then lower into the plank on your knees for a couple of seconds. How much to do: 10-15 reps per side.
Pumping the rectus abdominis muscle. The cubes are outlined, the relief appears. The muscles become stronger and more enduring. The rest of the press is loaded with less intensity.
Lie on your back, lift your straight, bent legs up to a height of one and a half feet, tear your head off, and direct your hands along your neck. Next, by contracting the abdominal muscles, do a twist fold, pulling your hips towards the body and lifting the shoulder blades.
Touch your feet with your palms and make three pulsating movements, twisting in your stomach as much as possible. How to simplify: Do the exercise without pulsation, raise your legs higher in extension. How much to do: 10-15 reps.
Working out the oblique muscles of the abdomen, upper, middle and lower abs. Additionally, it focuses on hips, deltas, arms, stabilizers work. Development also affects coordination, a sense of balance.
Lie on your back, lift your straight legs slightly and extend your arms by your raised head. Turn your body to the right, lifting your shoulder blades. Bring your right leg to the vertical and reach the lower leg with your left hand.
Then straighten up, repeat to the left. Keep your arms and legs in balance. How to simplify: Lower your free leg to the floor, do not keep it suspended. You can pull your legs bent at the knees to the palm. How much to do: 10-15 reps per side.
Comprehensive strengthening of the core right down to the deep muscles. The muscles of the back and abdomen are loaded. The muscles of the arms, deltas, buttocks are connected. This abdominal exercise requires a strong sense of balance from the performer.
Take a standing position on straight arms, tighten your stomach, and do not bend in the spinal column. Lightly push off with your palms and bring your pelvis up, taking the pose of a triangle.
With your right hand touch the foot of your left foot. Return to the plank, repeat, changing sides. How to simplify: Do 4 pull-ups to the feet, then lower into the plank on your knees for a couple of seconds to relax the muscles. How much to do: 10-15 reps per side.
Uniform workout of the muscles of the press: external and internal lateral, rectus and transverse muscles. The load goes on the hips as well. Collectively, one of the most effective ab exercises.
Lie on your back, bend your legs at the knees, and bring your hips to a vertical with the floor. Raise your upper body, clasp your hands at the back of your head. Unbend and bend your legs alternately, at the same time twist the body crosswise, touching your knees with your elbows. Do not lift your lower back.
How to simplify: Raise your legs higher off the floor – the higher your legs, the easier the exercise is. How much to do: 15-20 reps per side. It is a perfect flat stomach workout for both beginners and advanced exercisers.
Development of internal and external lateral bundles. Work is also underway in straight and transverse fibers. A flat, elastic stomach is formed, the waist is outlined, and relief oblique muscles are drawn.
Sit on the mat, pull your body back slightly, bend your legs at the knees and leave it in the weight. Clasp your palms in front of your chest. Keep your neck and back straight. Twist to the right and touch the floor with your elbow, then move back and twist to the left.
How to simplify: Lower your feet to the floor, so it will be much easier for you to turn. How much to do: 10-15 reps per side.
Outlining the oblique, intercostal, dentate muscles. The strength of the shoulders and legs develops. Improves, balance returns. An excellent abdominal exercise that combines static and dynamic.
Take a stand on straightened arms, spread your feet shoulder-width apart, and keep your back straight, knees. Pull the right thigh to the chest to the left side, performing a cross twisting of the body. Bring your leg back, repeat in the other direction with your left hip.
How to make it easier: Perform 4 knee pull-ups, then lower into the plank on your knees for a couple of seconds. How much to do: 10-15 reps per side.
Forming the press with an emphasis on the lower zone. The muscles of the thighs, buttocks, stabilizers are actively involved in the work. Waste of calories increases. One of the best exercises for the lower press, pumping endurance. I like this flat stomach workout because it focuses on the lower abdomen.
Sit on your back, press your head with your lower back, put your hands under your buttocks. Set your legs in the air at a height of one and a half to two feet, follow the scissors, bringing one or the other shin over the top.
From the top of the head to the pelvis – the upper half of the body – do not lift it off the floor. How to simplify: Raise your legs higher off the floor – the higher your legs, the easier the exercise is. How much to do: 15-20 reps per side. It is a great flat stomach exercise for both men and women.
Emphasis on working out the lateral abdominal muscles. The lower back, pelvis are strengthened, and blood flow to the spine increases. The waist is formed. Among the most effective exercises for the lower abs and obliques.
Sit on your back. Open your arms clearly to the right and left, laying on the floor. The legs are bent at the knees and folded together, between the body and the hips at a right angle. Do not tear off the torso, from the crown to the pelvis.
Move your legs to the left on a single plane, without touching the floor with your feet. Back out, go right. For complication, you can turn straight legs to the side, rather than bent at the knees. How to simplify: The exercise is simple, but for simplicity, you can only tilt your legs slightly to the side, in a small amplitude. How much to do: 10-15 reps per side. If you want to achieve abs, do flat stomach workout.
The post Flat Stomach Workout – 16 Best Exercises appeared first on best fitness lifee.
]]>The post Core Workouts – Top 10 Core Strengthening Exercises appeared first on best fitness lifee.
]]>Some people do weight lifting to gain muscle mass. Others do cardio workouts to lose weight. However, doing core workouts are also essential because it strengthens your abdomen and improves the health of your spine.
Core workouts are an essential part of the fitness program. There is no fitness regimen complete without core exercises. Besides, some people do pushups and sit-ups, which are good. However, other core exercises are also very important. Simply put, you can’t ignore or neglect them.
If you ignore core workouts, your body will not develop as you want it. Therefore, it is crucial to pay attention to your core muscles. That way, you will have defined abs and a stronger spine. So, without further ado, let’s jump into the main topic of today. Read on!
Do you know core workouts has many health benefits? Well, this is true because research studies have proven the benefits. In this section, I will talk about the benefits in detail and tell you why you should do core workouts. Continue reading!
One of the primary benefits of core workouts is to increase balance. At the same time, if you want stability in your body, do the core exercises. Core workouts train your pelvic muscles, hips, lower spine, and abs. The purpose is to balance muscles and stabilize them.
If you want to achieve better stability and balance, it is important to include core workouts in your daily activities. For instance, may sports activities depend on your core muscles. To play sports or perform physical activities, it is wise to strengthen your core.
Any workout that involves the use of back and abdominal muscles are core exercises. For instance, if you are weightlifting, but the exercise involves your core muscles, it means you are working on these muscles.
Besides, you can also try different exercises to strengthen and stabilize your pelvic region. Examples of these exercise are sit ups, planks, fitness ball exercises, and pushups. Another example of core workout is the bridge. It is a classic core workout. For instance, lie on the back and bend you knees.
Next, keep the spine in a normal or straight position. Do not press it against the floor. Make sure you avoid tilting your buttocks. Now, tighten your abs and raise your hips from the ground.
Also, it is important to keep your shoulders and knees align. Stay in this position for some time and then return to normal position to complete the exercise. That way, you will have improved strength, stability, and balance.
Everyone wants to have well-defined abs, right? If you want to have six-packs or 8 packs or 12 packs, core workouts are the key. Remember, for abs, these exercises are very important. If you want to improve the health and stability of your abs, make sure you do these exercises every day.
Some people don’t recommend daily core workouts. Well, I don’t agree with them because core exercises are best for toned abs. Although it requires you to do some aerobic activity to burn fat in the abs, core exercise will also tone and strengthen the muscles. Don’t ignore them.
When you have strong core muscles, you will easily perform all sorts of exercises. For example, if you want to easily do other physical activities, then pay attention to your core. If you want to swing a golf club, it will require you to have stronger core muscles.
Physical activities are important for your overall health and wellbeing. Without them, you will live a sedentary lifestyle. It leads to accumulation of fat and a lot of health conditions. These include diabetes, heart diseases, kidney disorder, stress, depression, and anxiety.
Moreover, strong core muscles are extremely important for athletes. If you are a runner, you will need strengthened core muscles. Besides, if you have weak core muscles, you can’t have more endurance. As a result, you will feel tired and may have injuries when performing other exercises.
Weak core muscles also lead to poor posture. They also cause lower back pain and injuries in the muscles. Therefore, if you want to protect your muscles from injuries, pay attention to core workouts. Also, you have reduced back pain with such exercises.
The best way to reach your fitness goals is to focus on all parts of the body. This includes the core muscles as well. Muscular fitness, aerobic exercises, and core workouts are best ways to achieve your objectives.
If you do these exercises, it means that you will achieve a well-rounded fitness and physique. These are also the parts of a good fitness program. So, combine core workouts with weight lifting and aerobic or cardio exercises.
Moreover, core workouts are the main step you will take toward overall fitness. If you ask an expert, he or she will recommend core exercises. The reason is that these exercises are a unique and great way to reach your fitness objectives.
Many people think that core workouts are all about abdominal muscles. If you think the same, then you are wrong. Core workouts also focus on muscles in your pelvis region and the back. The workouts focus on your trunk, core, and spine. Following are the muscles in your core.
It is a muscle in your spine, which extends the trunk area. The muscle helps you properly stand up and bend over. When you do core exercises, your trunk area will strengthen. Therefore, I strongly recommend working on your erector spinae through exercises.
Your body uses the rectus abdominis muscle when it bends forward. People also call this muscle six packs because it is in the abs region. If you want to have six packs, you can focus on the rectus abdominis muscles with exercises like planks and crunches.
Another muscle in your core region is the obliques. You have external and internal obliques. These muscles allow your body to rotate and let your trunk to bend properly. Core exercises can improve these muscles adequately.
It is another important muscles in your core area. The transverse abdominis wraps around your trunk’s front and side areas. The purpose is to strengthen and stabilize your pelvis and the spine.
When you keep these muscles strong, they will stabilize the body. Also, these muscles will support your spine and the pelvic region. Eventually, you will achieve your overall fitness.
There are many core workouts. However, not all of them are best for everyone. I have chosen workouts that are best and versatile. It means everyone can carry out these workouts. Continue reading!
It is a great exercise that activates your glutes muscles and lift your buttocks. The exercises trains your core muscles and tones your hips and thighs. You can do this work out by starting on your spine.
Bend you knees and make sure you place your feet on the ground. Keep the hip-width apart. Next, place your hands at the sides and your palms down. Now, tighten your glutes and core and raise you buttocks. Do this until you align your knees with our shoulders! Hold this position for 10 seconds. If you to improve the impact, hold it for 30 seconds.
Crunches are traditional core-strengthening exercises. The purpose of this work out is to lift your upper body and strengthen your abdominal muscles. The exercise is also good for people who want six packs. If you have spinal issues, make sure you do this exercise with care.
Start the exercise on your back and keep your knees bent. Plant your feet on the ground and ensure the distance of hip-width. Now, line up the head and spine, and then cross your arms across the torso or chest.
Focus on your core and keep it tighten. Now, relax your shoulders and neck. Tuck in your chin to lift the upper back. Remember, you have to keep the pelvis, lower back, and feet on the floor. Then, slowly lower the upper back and get back to the original position. It is best to do 1-2 sets and each set should have 10-12 reps.
Plank is one of my favourite core workouts. In fact, it is a full-body workout that works on your core and other muscles. The exercise strengthens your legs, glutes, back, shoulders, and arms. Let me tell you how to accurately do the plank.
Start on your all fours – i.e., your hands and feet. Make sure you position your hands below the shoulders. Likewise, you must keep the knees below the hips. Now straighten your legs and maintain a distance of hip-width apart for your feet. Tighten your core and then stay in this position for 30 seconds. If you want to make this work out easier, you can place your knees on the ground.
It is a basic exercise in the Pilates category. The supine toe tap engages the core muscles and focus on your legs, hips, and glutes. It is a great exercise that does not put pressure on your back. If you have spinal pain, it is good alternative to crunches.
Start the exercise on your spine. Lift your legs and bend your knees at 90 degrees. Now, place your hands at the sides and ensure your palms are down. Lower your right foot and taps the floor gently. Tighten your core and keep the left leg still. Make sure your spine is straight.
Now, raise your right leg and get back to the original position. Once done, repeat this work out with your other leg. You can do 1-2 sets with 10-12 reps. Remember, this is a great core workout in the Pilates category that focuses on all your muscles.
Mountain climber is not good for beginners. However, if you have gained some momentum with core workouts, you can do this one. It is an intermediate workout that combines knee movements with a plank. Therefore, it is an excellent move to strengthen and balance your core. To do this exercise:
Start in the plank position and keep your hands below the shoulders. Now, tighten your core and lift the left knee toward your chest. Keep the spine straight and buttocks down. Return your left leg to the original position and lift the right knee toward the chest simultaneously. Continue alternating legs and do at least 10-12 reps in one set.
Worries crunch is somewhat like a yoga pose. It is a modification or variation of the traditional crunch exercise. The exercise focus on your core, thighs, quads, and glutes. Thus, it balances your lower body and aligns it with the upper body. To do this exercise:
Stand on your feet with the shoulder width-part. Keep your toes slightly outward. Now, put your hands behind the neck or head. Next, open your chest and then tighten your glutes and core. The next step is to bend your knees and keep your tights parallel to the mat, ground, or floor.
Make sure to bend your torso to the side. Move the right elbow toward the right thigh and then repeat on the other side. You can start with 1-2 sets with 10-12 reps. The exercise is great if you want to streamline the strength of your lower body.
Exercise and a balanced diet are important to your overall health and wellbeing. There are different muscles in your body. You should focus on all of them. However, the most important among them all is the core muscles. The reason is that everyone wants to have defined six-packs. That’s why these core workouts can help achieve your fitness goals.
The post Core Workouts – Top 10 Core Strengthening Exercises appeared first on best fitness lifee.
]]>The post Cardio Workouts: Everything You need to Know appeared first on best fitness lifee.
]]>Besides, these also help strengthen your body muscles and maintain your metabolism. There are many research studies that have proven the benefits of cardio exercises. In today’s article, I will talk about the benefits of cardio workouts and give you some easy-to-do exercises. Read on!
There are many benefits of cardio workouts. In this section, I will talk about them in detail. That way, you will know the importance of cardiovascular exercises and start doing them. Make sure you maintain your motivation for these exercises because these don’t produce immediate results.
Cardio workouts are extremely beneficial when it comes to heart health. According to the American Heart Association, cardio exercises such as jogging and running improves heart health by increasing blood circulation. Many doctors also recommend such exercises to reduce the risk of heart diseases.
The reason is that these exercises strengthen your heart and pump blood to all parts of the body. Cardio workouts help lower blood pressure and keep arteries clear of toxins. Besides, it is important to know that it also reduce cholesterol levels in your bloodstream.
For example, if you want to reduce cholesterol, make sure you do at least 40 minutes of moderate to intense workout. The recommended routine is doing these exercise for at least 3-4 times each week.
High blood pressure or hypertension is the leading causing of many chronic health conditions. Cardio workouts help manage various symptoms of blood pressure and lower your hypertension.
Many people take medication for high blood pressure. Although medication can do the job, it is important to know that they also produce side effects. For many people, managing side effects become difficult, especially if they have preexisting cardiovascular conditions.
Higher sugar levels in the blood is the leading cause of diabetes. It is a chronic health condition that has many symptoms and deeply affects your body. Remember, diabetes is the one of the leading causes of death in the United States.
Research shows that millions of people become diabetic due to a sedentary lifestyle and poor dietary patterns. At the same time, not doing exercise can also lead to diabetes. Therefore, regular cardio workouts help regulate your insulin levels and reduce the levels of sugar in your blood.
In addition, a recent study shows that people with diabetes can perform running and jogging to reduce high blood sugar. It is important to keep your body weight in check regularly so that you can minimize the effects of diabetes. If you are diabetic, the key is to balance your diet and exercise.
Do you know heart diseases are the leading cause of death in the US and all over the world? Yes, this is true and according to the centers for control disease and prevention (CDC), millions of people in the US die of heart diseases, such as heart attack and stroke.
That’s why it is important to focus on your heart and lung health. Lungs are important organs that where you blood receive oxygen. The blood then comes to the heart and distributes throughout the body.
Cardio workouts can help everyone with asthma to lower its frequency. It lessen the severity of asthma condition and reduce the symptoms. If you have asthma problems, make sure you talk to your doctor before performing exercises. The reason is that intense exercises can increase the severity of asthma.
Moreover, your doctor or fitness guru or trainer can create a better plan for you. Precautions are very important when doing cardio workouts to lessen the effects of asthma. For example, if you feel difficulty breathing, stop the exercise and rest for some time.
Millions of people across the world suffer from chronic lower back pain. It is the most delicate area in your body that is prone to inflammation and pain. The reason could be anything from muscle strain to herniated discs to compressed nerves.
Whatever the reason is, the good news is that cardio workouts can help prevent chronic back pain. A recent study shows that exercises like swimming and aqua aerobics can soothe your back muscles and improve nerve function.
Besides, it is crucial to understand that tissues, ligaments, and tendons in your back require more blood to function properly. That’s the beauty of cardio workouts because they increase blood flow to your muscles in the spine.
When your muscles receive more nutrients and oxygen, they cope with inflammation and reduce pain. Remember, chronic back pain is also due to increased weight. If you are bulky or your BMI is above 25, you need to focus on your weight management goals.
I ask you is there any better way than performing cardio workouts? Well, before you answer this is the comment section, let me tell that you No, there isn’t any other better way than performing cardio for weight management. Period!
A healthy body requires you to sleep at least 8-10 hours at night. If you have sleep problems, you can overcome them through cardio workouts. Such exercises can increase blood flow to your brain and release chemicals like melatonin, the hormone responsible for promoting sleep.
A recent study shows that people with sleep problems must perform regular exercise. The best exercises to overcome sleep problems like insomnia and apnea are aerobic exercises. Make sure you do your research and figure out some optimal workouts.
Use a treadmill before getting into the bed. That way, your body will be tired and you will sleep adequately. Another study showed that performing cardio for 16 weeks can improve your mood, alleviate anxiety, and promote sleep.
The primary goal of a cardio workout is to lose weight. Have you ever heard that exercise and diet are the building blocks and foundation for weight loss? Yes, absolutely! However, when you do only cardio workouts and don’t focus on your diet, you won’t have strength to do these exercises. That’s why focus on your diet. Keep that in mind! I am sure you will remember my words.
Depending on your speed and weight, you can walk or jog at least 2-3 miles to burn 600 calories. When you cut calories and focus more on exercise, you will lose weight quickly. Remember, weight loss is synonymous with your overall better health and wellbeing.
A recent study performed by researchers at the Pennsylvania State University shows that cardio workouts can boost the immune system. Researchers examined the active and non-active people and concluded that active people have better immune system.
Moreover, people who exercise on a treadmill for 30 minutes daily have good immune system. However, those who perform exercise outside receive more benefits. In the outdoor environment, you get more oxygen that help strengthen your immune system.
You will find hundreds of research studies on the internet that proves the effectiveness of cardio workout on the brain. Mental health is as important as physical health. In addition, when you exercise more, you will have more oxygen to your brain. As a result, your brain will produce more dopamine and serotonin.
Both these chemicals can significantly boost your mood and keep you calm. Moreover, the brain will also release endorphins and melatonin. The first one is a hormone responsible for producing analgesic effects on your body. Likewise, the second one is responsible for promoting sleep. When you sleep better, your brain rests, which means good mental health.
Furthermore, it is vital to understand that cardio workouts improve your mood. A recent study showed that people who performed 30 minutes exercise daily had improved moods. Again, the reason is none other than increasing blood flow to your brain.
Although there are many exercises that you can do at home or gym, I have come up with something that are very useful and easy. Because not everyone can do intense exercises, my goal is to tell people about the easy ones. Continue reading!
If you have a good rope, you can do the jump rope. It is one of the best cardio workouts that can strengthen your legs and maintain your health. Jump rope is good form of aerobic exercise if you do it the right way.
Don’t forget to play some good music so that you can exercise in a better way. Toss your jump rope in your bag or backpack and do the exercise whenever you find a good place and time.
Many people love dancing because they want to enjoy themselves. Well, dancing is not only entertaining but it is also one of the best cardio workouts. If you think dancing is only in the Zumba classes, you are wrong. You can learn some moves and dance at home. Play your favorite music to get the most out of your dancing moves.
Do you love soccer, cricket, hockey, or rugby? If yes, you can play any of these sports to help improve your health. People who love sports can find friends and play together. If you don’t find any friends or have no time to play sports, then you can run for at least 10 minutes.
Moreover, if you want to have fun and stay healthy, play soccer. The game is not only challenging but it is also fun. Plus, it is a great cardio activity. You will play it for one hour and you won’t even realize that you have lost a lot of calories. The main reason I recommend sports is that you won’t get bored.
It is not necessary to become a power walker to get the most out of your workout. Fast walking means you can wear some good shoes and walk at rapid pace in the nearest ground. When you walk fast, your body have good blood circulation.
You already know what blood circulation can does. I have explained that above! Use your treadmill or step outside to walk fast. Make sure you pick your pace. If you feel uncomfortable, it is better to take shorter rests and then continue walking.
This is one of my favorite exercises because it is a low-impact form of workouts. Swimming is one of the best cardio workouts if you know how to swim. If you don’t know swimming, it does not matter, you can do many other cardio workouts. Anyway, try to learn swimming because this workout engages all muscles in your body, including your abs, glutes, hamstrings, etc.
If you are wondering how plank is the cardio workout, then let me tell you that it increases your heart rate. Remember, any physical activity that increases your heartbeat is a cardio workout. Plank is one of the best exercises that you can do at home and in the gym. It strengthens your abs, increases blood flow to your arms, legs, abdomen, back, and other body parts. I simply love plank!
Whenever people think of cardio workouts, the first thing that comes in their mind is running. I must say running engages all your body organs and muscles. It tones your muscles, shapes your abdomen, strengthen your legs, and keep you fit.
Cycling is another best cardio workout for both men and women. In fact, people of all ages can benefit from this exercise. Swap your vehicle for a bicycle on your next trip to school, college, grocery store, or any other place.
When you ride a bicycle, it will strengthen your legs, improve your back posture, and keep you engaged in outdoor activity. Moreover, you can avoid the treadmill and use a bicycle to strengthen your muscles. You can use an indoor cycling machine at home for cardio.
Cardio workouts are best when it comes to improving your overall health and wellbeing. Lastly, there are many cardio exercises, but the ones I have mentioned in this article are easy-to-perform for people of all ages. Good Luck!
The post Cardio Workouts: Everything You need to Know appeared first on best fitness lifee.
]]>The post Belly Fat Loss Methods and Techniques appeared first on best fitness lifee.
]]>Many health organization use BMI to classify weight and determine the risk of different disease. However, excess belly fat can increase the risk even if a person looks thin. Many people use medications to lose abdominal fat, but it is hazardous. Medication use can lead to adverse effects and harm your health significantly.
The best way to lose belly fat is through natural ways. In today’s article, I will talk about natural methods and techniques to lose abdominal fat. I will talk about methods proven by scientific research. Read on!
Research shows that soluble fiber can help you lose abdominal fat by burning extra calories. Soluble fiber absorbs water and creates a gel, which helps slow down food passing through the digestive system.
A growing body of research evidence highlights that fiber promotes weight loss and helps people feel full. That way, you will eat less and decrease the calorie intake from food. Another study published on NCBI concluded that soluble fiber fights abdominal fat.
Besides, ten grams of soluble fiber intake can decrease belly fat by 3.7% over six months period. Some of the rich sources of soluble fiber are flax seeds, avocados, legumes, Brussel sprouts, and blackberries.
Trans-fat foods are harmful to your health. Companies create Trans-fat food by introducing hydrogen into unsaturated fats, such as soybean oil. Trans-fats also exist in margarine and used in packaged food. However, the FDA has asked food companies to stop the use of Trans-fats.
Many research studies have shown that Trans-fats can cause inflammation, insulin resistance, and heart diseases. It can also lead to abdominal fat in both men and women. A recent research report shows that people who ate high Trans-fat food gained over 33% more belly fat. On the other hand, people who eat monounsaturated fat do not have abdominal fat.
Therefore, it is essential to avoid food products that contain Trans-fats. You can check this by reading the food products’ labels. Avoiding hydrogenated fats can lead to a healthy life. Your goal is to improve the quality of life, and one natural way to do this is cutting on food items that contain Trans-fats.
Alcohol is the leading cause of many diseases, such as heart disorders, liver problems, kidney issues, and even belly fat. Studies show that too much alcohol can make you fat. Some observational studies associate high alcohol intake with increased risk of obesity. For example, it can cause an accumulation of fat around the waist.
Cutting on alcohol can help you reduce the waist size. Although you can’t give it up altogether, limiting it is an excellent way to reduce belly fat. Results of a recent research study show that daily alcohol consumption reduces activity levels. Thus, it leads to a more sedentary lifestyle, which is directly proportional to belly fat.
Many people think that protein-rich foods can make them fat. However, this is a misconception and has nothing to do with belly fat. Protein is essential for weight management. High protein intake can increase the PYY hormone, which causes you to feel full. As a result, you have more stomach fullness and decreased appetite.
Moreover, protein raises your metabolic rates and retain muscle mass, especially during weight loss. Many studies show that individuals who eat more protein have less belly fat than those who eat more carbohydrates. Some of the rich sources of proteins are fish, eggs, meat, dairy, beans, and whey protein. Continue reading.
If you are wondering how stress leads to obesity, then let me tell you about it. Stress is the leading cause of many physical and mental disorders. When you feel stress, you are hungry, which means you will eat more food.
Eating more food is directly proportional to belly fat. Stress triggers the adrenal glands to produce more cortisol, which is a harmful hormone and somewhat associated with abdominal fat.
Higher cortisol levels increase your hunger and lead to abdominal fat storage. The problem is more common in women than in men. Increased cortisol can enlarge your waistline. You can reduce stress by taking medications.
However, the medication produces side effects, such as drowsiness, dizziness, nausea, vomiting, and skin problems. On the other hand, you can engage in healthy activities like yoga, meditation, deep breathing, and mindfulness. These activities increase blood flow to your vital organs, including the brain to release chemicals.
These chemicals are serotonin and dopamine, which can fight against cortisol and keep your mind calm. When you are calm, you will eat less and involve in healthy activities. All this leads to a smart and slim body, meaning you won’t have belly fat.
Sugar is a rich source of fructose, which can cause various chronic disorders. It is essential to reduce or avoid sugary foods. Also, It can cause fatty liver disease, diabetes, cardiovascular conditions, and above all, obesity.
Some studies show that high sugar intake can increase abdominal fat. That way, you must avoid sugary foods and tend to eat natural sugars, such as honey. Sugar can also increase the risk of diabetes, which can worsen your problem of belly fat.
Cardiovascular exercises, also known as aerobic workouts, are beneficial for your overall health and wellbeing. Not only do these exercises maintain your blood circulation, but they also increase your metabolism. Thus, a cardio activity for at least 30 to 60 minutes a day can burn calories.
A growing body of research evidence shows that cardiovascular exercises are beneficial for health. Some studies show that it is an effective form of exercise that can help reduce belly fat. Besides, it is essential to focus on your workout program’s duration and frequency instead of intensity.
A recent study found that women lose more fat from all area, including abdominal area through a cardio workout. For example, one of the best cardio exercises for women is walking 300 minutes per week. Jogging, running, sprinting, swimming, and dancing are also good exercises for both men and women.
Cutting back on your carb intake is beneficial for you. It can help you lose belly fat significantly. You can eat food with less than 50 grams of carbs every day. The reason is that it can help promote fat loss, especially in overweight or obese people.
Reduce carb intake can also lower the risk of diabetes and polycystic ovary syndrome in women. It is essential to avoid following a strict low carb diet. However, studies highlight that replacing refined carbs with starchy carbs can improve metabolic health and reduce abdominal fat.
People with higher consumption of whole grains are 17% less likely to have belly fat. On the other hand, people who avoid eating whole grains can eat more refined grains are at risk of developing obesity.
Unlike regular oil that you use for cooking, coconut oil is very healthy and help reduce abdominal fat. Research highlights that medium-chain fats in such oil can increase metabolism. As a result, you will have less fat stored in cells.
It means you will lose weight quickly with a boosted metabolism. Controlled studies suggest that coconut oil can lead to reducing abdominal fat. A person who takes coconut oil daily for 12 weeks can lose 1.1 inches of his waist. That way, you can lose abdominal fat without engaging in strict exercise routines.
Weight lifting is my favorite part of losing belly fat and gaining muscle mass. Also known as resistance training, weight lifting preserves and gains muscle mass. Some studies show that people with diabetes and liver disease can perform resistance training to reduce abdominal fat. That way, you have a smart abdomen and also reduce the symptoms of these diseases.
Another study shows that overweight teenagers can combine resistance training with cardio exercises to reduce visceral fat. If you plan to start lifting weights, make sure you get ideas from expert trainers. You can also read my blog articles on weight lifting. Keep reading!
Sugar-sweetened beverages contain liquid fructose, which can lead to increased abdominal fat. Many research studies have shown that sugary drinks increase the risk of fat in the liver.
A 10-week study highlighted that belly fat gain in participants was due to fructose beverages. It is vital to avoid such drinks to reduce the risks of diseases. Besides, quitting sugary beverages can also lead to reduced belly fat.
Sugary beverages are dangerous than high sugar foods. Because your brain does not process liquid calories like solid ones, you will consume more calories. It means your cells will store more fat.
It is better to avoid some beverages like a punch, soda, sweet tea, and alcoholic mixers that contain sugar. Sugar is directly proportional to many health diseases, including mental stress, diabetes, liver disease, and kidney disorders.
Many people think about the association of belly fat with poor sleep patterns. Sleep is essential for various aspects of your health, including your weight. Many studies show that people who have poor sleep patterns usually gain more weight. It also increases your belly fat.
Besides, a recent study shows that women who sleep less than five hours per night are more likely to gain weight. On the other hand, women who sleep more than seven hours are healthy and slim.
Some people have a condition called sleep apnea. The disorder has strange symptoms, such as stopping of breath during the night intermittently. Studies show that this intermittent stopping of breath can cause belly fat.
Besides sleeping at least eight hours per night, make sure you get sufficient quality sleep. For example, it is essential to avoid eating food before bed. Likewise, it is wise to avoid using cellphones or any other electronic devices before bed.
Fatty fish contains healthy omega-3 fatty acids, which are beneficial for losing belly fat. The omega-3 fatty acids can also protect you from various diseases. Some studies show that omega-3 fats help reduce abdominal fat by increasing your metabolism.
Moreover, evidence suggests that fatty fish is the best source of natural omega-3 fatty acids. Fatty fish include salmon, sardines, herring, mackerel, and anchovies. I love eating fatty fish, not because of its deliciousness but also for its health benefits.
It is full of essential nutrients that can improve your health. Not only does apple cider vinegar lowers your blood sugar levels, but it also reduces abdominal fat storage. The reason is that apple cider vinegar contains acetic acid.
A recent study shows that overweight men can use one tablespoon or 15 ml of apple cider vinegar every day. That way, they can lose 1.4 cm or half an inch from their waists. Moreover, taking 15 to 30 ml or 1-2 tablespoons of apple cider vinegar every day is safe for everyone. It can cause modest fat loss, especially in the abdomen area. Make sure you dilute it with water before consuming it.
The number of people with belly fat is increasing day-by-day. The primary reason behind this is living a sedentary lifestyle and eating unhealthy food. Likewise, not doing exercise regularly is another cause of fat belly in men and women.
It is essential to focus on a healthy lifestyle and include a healthy diet and exercise in your fat loss regimen. Otherwise, you may not be able to lose belly fat. Lastly, if you know any other tips, don’t forget to share them in the comment section below. Until Next Time!
The post Belly Fat Loss Methods and Techniques appeared first on best fitness lifee.
]]>The post Physical fitness – A Complete Guide for Beginners appeared first on best fitness lifee.
]]>Your physical fitness depends on your diet and exercise. That way, you can control your fitness and achieve your goal. If you focus more on exercise and a healthy diet, you will achieve your fitness objectives. Remember, for some people, it is not easy to accomplish fitness goals. The main reason is lack of motivation.
Generally, your body contains lean mass, such as organs, muscles, and fat mass. It is the tissue you store throughout your body. All these things make up your body composition and physical fitness.
However, keep in mind that not all workouts are equal. In simple words, strength training and running can provide you various benefits. Nonetheless, these benefits are different. Running can improve your overall health and strength training will focus more on your muscles.
The key is to perform both exercises to strengthen your muscles and improve your health. That way, you can achieve your physical fitness goals. Moreover, it is essential to manage your calorie intake to normalize your physical fitness.
For instance, you can eat whole foods and limit sugar. You can also consume fats and take a good amount of protein to strengthen your muscles. The key is to balance your exercise and diet.
When you balance your exercise and diet, you will a good physical fitness. It means you will protect yourself against various diseases. For example, mental stress is the leading cause of many diseases. It puts pressure on your body organs and weakens them.
You can eat fresh veggies and fruits to streamline your body fitness and achieve great mental well-being. Physical fitness does not only mean focusing on your muscles, it is also about focusing on your mental fitness. For example, if you have stress, you won’t stay active. As a result, you will not achieve your physical fitness.
First, it is important to clear what you desire for your body. Do you want to accomplish physical fitness? Are you looking to reduce fat and gain muscle? Do you want to strengthen your body and gain some heathy weight?
Define your goals and make them concise and clear. Besides, remind yourself daily to stay on track. Increase your motivation in the beginning and maintain it to achieve your physical fitness goals.
It is crucial to plan for days, especially when you feel tired or have some mental funk. Moreover, you must plan in advance about your routine to have an extra mental boost. You can listen to some music, read fitness books, watch an inspiring movie, or even mediate yourself. Keep in mind that your goal is to achieve the right frame of mind.
Many people find it helpful to make some friends who will keep them accountable. Look to your friends and focus on how they achieve their physical fitness. You can also join a gym or physical fitness center. Besides, you can attend some local fitness classes. That way, you will feel more motivation and consider yourself more accountable.
Have you ever heard the famous saying that you can’t work out on a poor diet? Yes, it is true! Workout alone can’t change your fitness because if you consume unhealthy diet, the exercise won’t do anything. Therefore, you should start consuming more healthy diet.
Moreover, there is an initial period of adjustment while your taste buds can encounter much healthier options. However, you will soon realize and stay happy when your body is fit for stronger muscles by consuming healthy food. Remember, it is crucial to enjoy fueling your body with essential nutrients.
The most important thing is to focus on eating protein-rich food and healthy vegetables. These foods contain essential nutrients, such as vitamins, minerals, and antioxidants. Besides, when you have a good metabolism due to essential nutrients, you will stay active.
Furthermore, take baby steps to integrate healthy diet in your routine. For example, you can avoid junk food and processes food so that you stay healthy throughout the journey. Trust yourself and have fun creating good twists on food. It does not mean eating food that you don’t like. Yes, you can eat food that you like but in moderation.
I have already talked about the importance of good food in your routine. Consume loads of nutrient-rich food and look for minimizing sugar and getting enough proteins. You may also need to eat healthy fats because you require them for a good physique.
Moreover, listen to your body. If you are feeling crummy about eating delicious food, make a mental note and then adjust accordingly. The purpose is to eat to feel good. If your gut feeling is deviating your from eating good food, then stop right there. Instead, see what your friends and buddies are doing.
You may not grow or each your physical fitness objective if you fail to push yourself hard. For example, you may encounter physical ceiling that you think you are capable of doing. Remember, I recommend you to perform cardio workout because they are excellent complement to your weight training. So, keep that in mind!
Cardio workouts are also helpful in shedding fat and losing weight faster. If you keep guessing about your body and include high-intensity training, you will achieve your goal. Bear in mind that your leg muscles are most expansive and largest muscles in the body. Therefore, make them your biggest calorie hogs.
Moreover, you will need more energy to fuel your muscles. Also, you will need to focus on your leg muscles and other body parts. Don’t forget to realize how much energy your muscles can generate. That will make your workout more effective and you will do the exercises in a good way.
Furthermore, it will make your training normalize and to do workouts that engage your muscles, make sure you maintain your motivation. Remember, motivation is everything when it comes to achieving physical fitness.
Now, this is the best part that you need to focus on and follow. When you incorporate the following exercises in your daily routine, you will achieve your physical fitness. Let me now talk about each exercise and how to do them step-by-step. Continue reading!
Burpees don’t require any equipment. However, you can use the yoga mat and this too is optional. Burpees is one of the best workouts and the powerhouse moves to burn extra calories in your thighs, shoulders, and core.
Another traditional workout for your physical fitness, pushups are best when it comes to maintaining your overall muscles. The interesting thing about this exercise is that you don’t need any equipment for it. The pushup is a popular exercise!
You will need a treadmill for interval training. It is an important exercise to achieve your ideal physical fitness and body composition. The reasons is that this exercise increases your heart rate and burn extra calories. Here is how you can do this exercise step by step.
If you are looking to do more than 20 second, make sure you rest in between the running sets. That way, you allow your body to do some rest. It is also good to maintain your heart rate. Besides, you can monitor during interval training your heart rate. Make sure you don’t have a heart rate of more than 170 beats per minute if you are under the age of 55.
For this exercise, you will need a lightweight and hand-held weight. You can even use a yoga mat for extra comfort. The move you do will benefit your quads and glutes. Remember, these are two important muscles in your body that this exercise targets.
Besides, you can practice the modified exercise or continue the traditional squat. Make sure you widen your stance and point your toes outward. The move targets your inner thighs and their muscles. The purpose of this exercise to increase the physical fitness of your legs.
There is no specialized equipment required for explosive lunge jump. The exercise is best for your glutes and hamstrings. If you want to keep these muscles in good shape, make sure you don’t ignore this workout. In fact, it is wise to include the workout in your daily routine.
Physical fitness is very important to maintain your overall health and wellbeing. It protects you against diseases by strengthening your muscles and improving your mental health. The exercises mentioned above will boost your immune system as well. That way, you can have a better quality of life.
The post Physical fitness – A Complete Guide for Beginners appeared first on best fitness lifee.
]]>The post 1200 Calorie Meal Plan – An Essential Guide appeared first on best fitness lifee.
]]>That is an important question. Well, the answer is that you can burn fat by eating good food. Make sure you include healthy food in your 1200 calorie meal plan. In today’s article, we will talk about 1200 calories meal plan and review its benefits. Read on!
A 1200 calorie meal plan is all about eating healthy foods. It focuses on limiting daily calories to 1200. The meal plan is a low-calorie diet and provides few calories to the body. Thus, it helps you lose weight quickly.
Many doctors, health professionals, and weight loss experts recommend a 1200 calorie meal plan. It is also best when it comes to speeding up your metabolism. A common recommendation to boost weight loss is to reduce calorie intake. Many people say limiting it to 750 calories daily. However, this is not healthy and can cause nutritional deficiency.
On the other hand, there are hundreds of research studies that recommend a 1200 calorie meal plan. The reason is that the 1200 calorie plan is safe for both men and women. It does not cause a mineral deficiency in your body.
Experts say that 1200 calories are useful for women to lose weight and maintain a healthy body. Some researchers categorize such a diet as patterns of 800 to 1200 calories per day. Low-calorie diets are below 800 calories per day.
Typically, people follow these diets for short periods. Some follow it for a few weeks, and others for a few months. It depends on how much weight you want to lose. Don’t make a 1200 calorie meal plan that is more than two months. Otherwise, you will get diseases.
A 1200 calorie meal plan is beneficial for weight loss. Also, it is good for mental health. Many doctors use it in clinical settings under their supervision. Weight loss centers also use it to make their clients achieve weight loss goals.
Many personal trainers, weight-loss coaches, and popular dieting websites talk about a 1200 calorie meal plan. It helps you burn fat quickly to achieve a fit and slim body. Besides, these diets use fat-free and low-calorie foods that keep your digestive system function properly.
While such a plan is appropriate for the short-term, it can cause problems for a few people. So, this type of meal plan is good for those who are obese. Remember, it is not good for those who want to gain muscles.
There are many benefits of a 1200 calorie meal plan. It is important to understand that these benefits are for people who want to restrict calories. Regularly consuming such a diet can cause many health consequences. You will be shocked to know that a 1200 calorie meal’s regular consumption can lead to weight gain.
It can also cause diabetes and heart diseases. So, it is essential to fuel your body with an adequate amount of calories. That way, you can preserve overall health and wellbeing. A growing body of research evidence shows that a 1200 calorie meal plan can promote weight loss and reduce heart diseases. However, you do not have to use it regularly.
Moreover, it reduces the risk of cardiovascular problems by lowering LDL bad cholesterol in your body. Research shows that it can decrease inflammation and blood sugar levels. It is important to know that losing weight is good for your health. However, when you lose it fast, it can cause problems.
On the other hand, many studies show that a 1200 calorie meal plan promotes weight loss. The reason is that it restricts you to eat no more than 1200 calories daily. But when you stop this meal and consume fat-rich food, you will gain weight again.
Therefore, losing excess body weight is beneficial for your health. You must choose sustainable weight loss methods to cope with extreme dietary patterns. Keep in mind that obese people should follow this diet under the supervision of a fitness trainer.
Most often, health providers and people who want to lose weight choose diets that produce better results. Sometimes, a 1200 calorie meal plan can lead to severe consequences.
When choosing a low-calorie diet, it is important to consider your age, weight, and body metabolic rate. Large caloric deficits can cause changes that won’t be good for your body and weight.
Many research studies suggest avoiding a 1200 calorie meal plan. Researchers say that there are various alternatives to lose weight. Making a good and informed decision is always better. So, keep that in your mind.
For instance, instead of cutting your intake down to a 1200 calorie meal plan, you can try the following foods. Please make sure you also eat them in moderation. Remember, balance is key when it comes to losing weight properly.
Whole foods include fruits, vegetables, nuts, fish, beans, eggs, and seeds. They comprise the majority of the calorie intake. These foods are a rich source of protein, fiber, and healthy fats that your body needs for proper functioning.
You must cut out added fats and sugars. When you cut out these foods, you don’t need a 1200 calorie meal plan. Reducing your added sugar and fat intake is a proper way to promote weight loss. You should avoid foods such as sugar, cereals, candy, ice cream, cakes, and soda.
It is important to avoid fast food outlets, restaurants, and other commercial stuff. You must take this seriously if you want to lose weight quickly. People who cook meals at home tend to lose weight quicker than others.
Some people think that they would eat a 1200 calorie meal plan or its alternatives to lose weight. Yes, they can lose weight that way, but I don’t recommend it. You have to exercise properly and follow a more sustainable approach. I recommend walking, running, etc.
Do you want a sophisticated 1200 calorie plan? If yes, then continue reading this article. I have made a great one-week 1200 calorie plan for you, including fruits, veggies, and other healthy food items.
For breakfast, you will eat eggs and avocado toast. I recommend two eggs and one slice of Ezekiel toast. You can either eat half or one avocado. At lunch, you can eat a salad with grilled chicken.
You need two cups of spinach, four ounces of grilled chicken, and half cup of chickpeas to make this dish. You can also include a half cup of shredded carrots, one ounce of goat cheese, and balsamic vinaigrette.
Likewise, for Dinner, I recommend you eat cod with broccoli and quinoa. Make sure you have five ounces of baked cod, one tablespoon of olive oil, and one quinoa cup. You need two cups of roasted broccoli. So, for Monday, which is the first day of the week, you can have these items in your 1200 calorie meal plan.
On Tuesday, you should eat a bowl full of healthy yogurt for breakfast. Make sure you eat one cup of plain yogurt with full fat and one cup of raspberries. You can also include two tablespoons of sliced almonds and two tablespoons of chia seeds in your breakfast.
When it comes to lunch, I suggest you should eat mozzarella wrap. This requires you to have two ounces of fresh mozzarella, one cup of sweet red peppers, and two tomato slices.
Moreover, salmon with veggies is great for Dinner. You need one small potato of 60 grams and one teaspoon of butter. Also, you have to include four ounces of salmon. Make sure it is fresh and wild-caught. Besides, you have to include one cup of roasted Brussels sprouts.
Oatmeal is the best food when it comes to a 1200 calorie meal plan for Wednesday. This is great for breakfast. You need one cup of oatmeal. Cook it with one cup, i.e., 240 ml of almond milk. Make sure the milk is not sweetened. Now, add one cup of sliced apples and half teaspoons of cinnamon and peanut butter.
Veggies and hummus wrap is a good food item that you should eat for lunch. You need one small whole-grain wrap, two tablespoons of hummus, half avocado, and two tomato slices.
You can eat chili at dinner, a dish that includes three ounces of ground turkey, half a cup of black beans, and half a cup of kidney beans. Make sure you add one cup of crushed tomatoes to the dish to make it healthier.
The 1200 calorie meal plan for Thursday include peanut butter with eggs and banana toast in the breakfast. You need two eggs, one slice of Ezekiel toast, half sliced banana, and two tablespoons of natural peanut butter to make this dish.
For lunch, I recommend sushi, which is one of the most delicious foods. You need one avocado and cucumber sushi roll with brown rice. You can also eat the vegetable roll. Make sure you eat brown rice with it. Moreover, you need two pieces of salmon sashimi along with a green salad. It is a perfect lunch on Thursday.
In Dinner, I recommend going for a black bean burger. Many people ask me, is this delicious? Of course, it is the best food to be included in your 1200 calorie meal plan. You need one cup of black beans, one egg, chopped onions, and garlic.
Likewise, you will need one tablespoon of breadcrumbs, one ounce of feta cheese, and two cups of mixed greens. A 1200 calorie meal is incomplete without this delicious food. It is the best dish to make your Thursday special.
On Friday, you should consume a smoothie for breakfast. To make a great smoothie, you need one scoop of protein powder, one cup of frozen blackberries, and one coconut milk cup. You can also include hemp seed and cashew butter of one tablespoon each.
Moreover, Include grilled chicken with kale salad in your lunch. You need two cups of kale and four ounces of grilled chicken. Also, you must include a half cup of lentils in the dish. I recommend adding a half cup of shredded carrots, one cup of cherry tomatoes, balsamic vinaigrette, and one ounce of goat cheese.
Furthermore, at Dinner, you should eat shrimp fajitas. You need four ounces of grilled shrimp with two cups of peppers and onions to make this dish. Also, include one tablespoon of olive oil.
A 1200 calorie meal plan is all about healthy fats (HDL), and olive oil is a rich source of healthy fats. Next, you need two small corn tortillas, one tablespoon of sour cream, and one ounce of shredded cheese.
Saturday is a special day when it comes to a 1200 calorie meal plan. You can eat oatmeal for breakfast. It requires you to have one cup of oatmeal. Cook it in one cup of almond milk.
Again, make sure you have unsweetened almond milk. Now, add one cup of blueberries and half a cup of cinnamon. Next, add two tablespoons of natural almond butter to make great oatmeal.
Eat tuna salad for lunch. It is a special dish that includes five ounces of canned tuna, one tablespoon of mayo, two cups of mixed greens, and chopped celery. It also includes half sliced avocado and a half cup of sliced green apple. I recommend this dish in your 1200 calorie meal plan.
At Dinner, you can eat veggies and chicken. You will need five ounces of baked chicken and one cup of butternut squash. Make sure you cook it with one tablespoon of olive oil. Add two cups of broccoli to make a great dish for weight loss.
Omelet is my favorite dish when it comes to a 1200 calorie meal plan on Sunday. You would need two eggs, one ounce of cheddar cheese, and one cup of spinach. Make sure you cook it with one tablespoon of coconut oil. Also, you need one cup of sweet potatoes.
At lunch, I would say you should eat chipotle. It consists of one bowl chipotle burrito with brown rice, romaine lettuce, and barbacoa chicken. You can eat with fresh salsa as well. Lastly, at theDinner, you should eat pesto and beans along with the pasta. You need one cup of brow-rice pasta, one tablespoon of pesto, ¼ cups of beans, one cup of spinach, and cherry tomatoes. Do not forget to include one tablespoon of parmesan cheese.
The post 1200 Calorie Meal Plan – An Essential Guide appeared first on best fitness lifee.
]]>The post Yoga for Beginners – The Ultimate Guide appeared first on best fitness lifee.
]]>It focuses on your mind, body, and soul. I have been practicing yoga for the last few years. In today’s article, I will tell you what I have learned and will talk about the benefits of yoga, best poses, and other things. Read on!
Yoga for beginners offers a lot of benefits. However, it is not an easy task. I have seen many people quit yoga because they don’t see immediate results. It is crucial to know that yoga requires patience and momentum. Don’t lose your motivation even if you don’t see results fast.
There are various types of yoga practices, and it is possible for beginners to start effectively. Whether you’re a beginner or a professional, fitness levels, do not matter a lot. The reason is that you can modify yoga poses according to your fitness level and body requirements. Let me talk about the benefits of yoga for beginners.
Yoga incorporates physical exercises, mindfulness, meditation, and breathing techniques. The relaxation methods included in yoga can reduce chronic pain. It can also lower back pain, headaches, arthritis, and carpal tunnel syndrome. Yoga for beginners is also beneficial in terms of lowering blood pressure and reducing insomnia.
When it comes to physical benefits, yoga can increase flexibility and strengthen your muscles. It also improves respiration, vitality, and energy. Yoga is the best way to maintain or balance your metabolism. Besides, this ancient Indian discipline can help you lose weight, improve cardiovascular health, and protect you from injuries.
A growing body of research evidence shows that yoga can improve mental health. It involves deep breathing techniques, and when you inhale the fresh air, it reaches all your organs. For example, yoga boost your energy levels and supplies fresh oxygenated blood to your brain.
As a result, your brain releases certain chemicals, such as serotonin, dopamine, and endorphins. The first two chemicals suppress stress levels and lead to a calm, relax the mind. On the other hand, endorphins produce analgesic effects on your muscles. If you have back pain, neck pain, or joint pain, these chemicals will block signals to the brain. As a result, you will feel no pain and stay calm.
Stress is the leading cause of many mental health conditions. It can also affect your physical health. For example, stress can increase your neck and back pain, disturb your sleeping pattern, and cause difficulty concentrating. Research shows that yoga can effectively reduce stress and give you a more positive outlook on life.
Because yoga incorporates breathing and meditation techniques, it improves your mental health. Regular yoga for beginners creates mental clarity and increase your body awareness.
Additionally, it can relieve chronic stress patterns, increase attention, sharpen focus, and relaxes your mind. Mind-body awareness is the most significant benefit of yoga for beginners. Therefore, it is essential to practice regularly to reap all the benefits of yoga.
Yoga for beginners is not easy. It requires you to focus on a few critical things. Next, I will talk about them so that you can learn to start practicing yoga efficiently at home. Continue reading!
Technically, a person does need anything to start yoga. However, experts recommend buying equipment to enjoy yoga. The purpose is to get the most out of your yoga practice. Investing in a quality yoga mat a few props can make you feel comfortable in your practice. You should also buy a pair of yoga blocks, a yoga strap or belt, and a bolster. If you want to further improve your comfort, make sure you invest in buying a cushion for meditation.
There various options for streaming a good yoga session online. You can find hundreds of channels on YouTube where you can learn yoga. It is a good option if you want to avoid spending money on practicing yoga in the studio.
Yoga for beginners requires them to find their flow. For example, if you have got admission in a yoga studio but can’t practice easily, it is time to talk to your instructor. Ask your instructor to modify poses for you so that you can practice them easily.
The most important thing about yoga for beginners is scheduling time. For example, if you want to practice at home, it is necessary to find a specific class schedule. At the same time, you need to focus on the length or duration of practice.
There are some downsides to home practice as well. For example, the bad thing about practicing at home is that you do not follow a specific length of practice or class schedule. If you fail to challenge yourself, you won’t perform yoga properly.
Moreover, it is not necessary to do yoga practice at the same time every day. However, if you are not intentional about the time, chances are it will not happen. I recommend you to go ahead and look at your daily or weekly schedule. Then, decide in advance when to perform yoga and how much time you will require to practice it.
The decision is ultimately in yours, but I say you should start practicing at least 15 minutes. You will also gradually increase your time when you have mastered some poses. On the other hand, some expert yogis suggest that yoga for beginners is good when it is 35 to 45 minutes.
Yoga is a broad approach and a tradition that offers a wide range of poses. However, it is not easy for beginners to do every pose. There are certain poses that beginners can do at home or under the guidance of their gurus. In this section, I will talk about some of the best poses that you can start at home. Continue reading!
When you have performed the cat-cow pose, it is time to do the downward-facing dog to down dog split pose. It is one of the best poses when it comes to yoga for beginners. Here are the steps:
Warrior I is one of the best yoga poses for beginners. Not only does this pose to strengthen your muscles, but it also increases blood flow to your brain and other organs. As a result, you feel calm and relax. Here are the steps to perform Warrior I.
Warrior II is another best yoga pose. Yoga for beginners must include this pose because it has many benefits. The pose stretches your shoulders, groins, and hips. It also opens your lungs and chest as well as energize tired muscles. The best thing about this pose that I like is stimulating the abdominal organs.
I have seen my abs getting better with the warrior II pose. Moreover, it strengthens your body muscles, develops stability and balance, and improves respiration and circulation. Thus, it is no surprise to tell you that yoga for beginners, including this pose, has many health benefits. Here are the steps to do this pose. Keep reading!
The upward-facing dog is one of my favorite yoga poses. I recommend it to beginners and think that this will benefit them a lot. When it comes to yoga for beginners, the practice is incomplete without upward facing dog pose.
The pose strengthens your arms, wrists, and spine and stimulates your abdominal organs. It also improves posture and stretches your anterior spine. Likewise, upward facing dog pose helps relieve fatigue, pain, depression, and sciatica. Here are the steps to perform upward facing dog pose.
Many research studies have confirmed that yoga for beginners can improve their physical health and mental wellbeing. I would rephrase my words again, which are: although it seems yoga is easy, I believe it is not if you don’t take it seriously.
Moreover, in this post, I have talked about the physical and mental benefits of yoga. Besides, I have articulated of the essential gear you need to practice yoga. Furthermore, I have given you some tips to schedule your yoga time and then talked about poses.
The post Yoga for Beginners – The Ultimate Guide appeared first on best fitness lifee.
]]>