Fitness and Yum!

8 Scoliosis Workout Exercises You Can Try at Home!

2025-07-13T12:43:00.000-07:00

8 Scoliosis Workout Exercises You Can Try at Home

Originally published on Fitness and Yum

Introduction

Diana Chaloux didn’t let her childhood scoliosis keep her from becoming a fitness model. When she began competing nationally, however, her spinal curve became a challenge—body symmetry is crucial in bodybuilding and figure competitions. To address her postural deviation, Diana started focusing on core-strengthening exercises, which helped balance her posture and supported her training.
You don’t have to be a fitness professional to benefit from a strong core. Core strength is essential for supporting and controlling your spine, making it a key part of any adult scoliosis treatment plan. While these exercises won’t reduce the spinal curve, they can help prevent progression and reduce back pain, improving your quality of life when combined with a scoliosis-specific rehab program.

Helpful Tools for Scoliosis Exercises

Exercising with scoliosis can be challenging, especially if you experience pain. Always listen to your body—work your muscles, but never push through pain.
Here are some tools that can support your spine and enhance your workouts:
Stability Ball: Strengthens back and abdominal muscles while providing support and balance.
BOSU Balance Trainer: Adds instability to engage spinal stabilizing muscles.
Wedges: Offer extra support, especially for spines with multiple curves.
Foam Roller: Improves balance during core exercises.
ScoliSMART Activity Suit: Provides active resistance to help retrain posture and reduce spinal curves during exercise and daily activities.

Core-Strengthening Exercises for Scoliosis

Many recommended exercises are inspired by Pilates, which is proven to build strength and improve posture. In one study, women who practiced Pilates for nine months increased abdominal strength by up to 20% and reduced muscular imbalances.
Here are eight exercises you can do at home:

1. Spider

Stand facing a wall, feet together.
Place hands on the wall at chest height.
Tighten abs and walk fingers up the wall, rising onto tiptoes.
Once arms are fully extended, walk fingers back down.
Repeat, keeping abs and lower back engaged.

2. Pelvic Tilts

Lie face-up with knees bent, feet flat, arms at sides.
Tighten belly and buttocks to curl pelvic bone inward, flattening lower back against the floor.
Hold for five seconds, breathing normally, then release.
Repeat.

3. Cat-Camel

Get on hands and knees, abs tight, head straight.
Inhale, lift lower rib cage, round back, relax neck.
Exhale, lower chest toward floor, look slightly upward.
Return to start and repeat.

4. Crunches

Lie with lower back on a stability ball, feet on the floor.
Place fingertips behind head, elbows wide.
Sit up, engaging abs, then lower back down.

5. Back Extensions

Lie stomach-down on a stability ball, feet braced against a wall.
Fingertips behind ears.
Lower torso into the ball, then lift up (reverse crunch motion).

6. Leg and Arm Extension

Lie belly-down across a stability ball, hands and toes on the floor.
Contract abs and lower back.
Raise right arm and left leg until parallel to the floor, then lower and switch sides.

7. Squats

Stand on a BOSU Balance Trainer, arms extended in front.
Sit back as if into a chair, thighs parallel to the floor, knees over ankles.
Push through heels to return to standing.

8. Superman

Lie on stomach, arms extended in front, palms down.
Lift both arms and feet off the ground.
Hold, then release.

Bonus: Foam Roller Balancing

Lie lengthwise on a foam roller, tail at one end, head at the other, feet hip-width apart.
Lift one knee so calf is parallel to the floor while lifting the opposite arm straight up.
Return to start and repeat on the other side.

Conclusion

These exercises can help build core strength, improve balance and posture, and support your overall scoliosis treatment program. Always consult with a healthcare professional before starting any new exercise routine, especially if you have scoliosis or other medical conditions. Listen to your body, use supportive tools, and focus on quality of movement for the best results.

10 easy winter exercise tips for winter

2018-11-25T18:17:00.001-08:00

10 easy winter exercise tips for winter

It's easy to let fitness slide during winter; the lure of red wine, hearty comfort food and staying indoors can all see the best laid plans go astray. Here's how to avoid the winter kilo creep.

Body and Soul

Schedule three high intensity workouts per week.

It's easy to let fitness slide during winter; the lure of red wine, hearty comfort food and staying indoors can all see the best laid plans go astray.

So, what should you keep in mind when thinking about staying in shape this winter? Fitness coach, Sharni Wilson-Smith has the following tips to get you moving no matter how cold and foggy the weather.

1. Be solutions focused

Instead of avoiding the cold, embrace it. The famously disciplined Shaolin monks train in any conditions because it builds character. You don't have to go to the Himalayan mountains, but getting outside for some fresh air and open space will be good for your mind as well as your body. Make a list of common excuses like “it’s too cold”, “it’s raining” or “it’s too dark” and create solutions like training indoors, taking a class or exercising with a friend to keep from cancelling your fitness plans.

2. Go straight to the gym after work

If you train in the afternoon or evening, plan your day so that you don't have to go home before visiting the health club or gym. It's really difficult to leave the house once you get home and comfortable. Pack your exercise gear the night before so you’re organised and are left with no excuses not to go to the gym.

3. Make the most of every moment

Do you find the morning is too cold, and by evening you're too tired? Look for ways to integrate exercise into your day. At lunchtime, go for a brisk 20-minute walk. If you have a meeting with a colleague planned, consider taking it to the streets for a "walk and talk". Try a lunchtime boxing or yoga class. These breaks will warm you up and are a great way to revitalise your mind and get you ready for a productive afternoon.

4. Don't let a cold cancel your routine

Illness is a common setback to maintaining a winter exercise routine. One of the many benefits of regular exercise is a healthy and resilient immune system, which helps you recover faster, and makes you less likely to catch a cold in the first place. If a cold does catch you, try gentler activities such as stretching to maintain good habits. Keeping your routine will make it easier to get back into your regular program when you're feeling 100 per cent again.

5. Book an active midwinter escape

A short trip to somewhere sunny can help you beat the winter blues and offers an excellent chance to get active as well. Find some fun activities to include in your trip such as mountain biking or kayaking. Revel in the winter chill and hit the slopes on a skiing or snowboarding escapade, or for those a little more daring, how about trying a cycling tour or hiking adventure?

6. Run barefoot

Winter is a great time to try barefoot running on the beach – you’ll find more resistance in the sand after it’s rained. Try running barefoot landing on the pads of your feet. According to a new study, runners who hit the ground first with the front of their foot are less likely to injure themselves, regardless of whether they run in sneakers or barefoot.

7. Buddy up

There’s nothing like the knowledge that someone is waiting for you to motivate you to stick to your plans – even in the bleak mid-winter. Make a pact with a friend to encourage each other and commit to set training times. Plus step your workouts up a notch so you don’t have to be out in the elements for as long. Try 20 minutes of hill sprints interchanged with push-ups instead of an hour long work. Shorter, more intense workouts can be key to fitness breakthroughs.

8. Be positive

Most important of all is to approach your winter exercise routine with a positive mindset. After all, there are some excellent advantages to exercising in winter. Winter is an ideal time to lose weight as your metabolism naturally speeds up to help keep you warm. Keep moving through winter and you'll be a step ahead when the warm weather arrives.

9. Stay warm

Winter is the perfect excuse to exercise or hang out in warm places. If your gym has a sauna or a steam room, why not use it? As long as you ensure you remain hydrated, a sweaty session can be just the detox you need. Bikram yoga, which is done in a heated room, is also a good way to get up a sweat without braving the outdoors.

9 Best Types of Exercise for Older Adults!

2018-11-24T12:35:00.002-08:00

9 Best Types of Exercise for Older Adults

Stay strong, be safe, and maintain your independence by integrating these top fitness options into your training plan.

No matter your age, the best exercise for you is the one you enjoy the most. After all, if you don’t like your workout, how long are you going to stick with it?
Still, when sampling any of the countless forms of exercise out there, it’s important to keep in mind exactly what you want and need to get out of your workout. And that’s bound to change throughout the years, says Barbara Bergin, M.D., an orthopedic surgeon in Austin. She explains that, for older adults, the number-one priority must be maintaining your quality of life outside the gym.
To do that, focus on workouts designed to help you build strength, maintain muscle mass, stay mobile, and improve balance and stability. Also key is considering the requirements of any given fitness option. Are your bones strong enough for high-impact exercises such as running and jumping? Is your balance where it needs to be for fall-free bike rides? How much time to do you realistically have to spend at the gym?
Below, experts share the best types of exercise for older adults. As always, it’s smart to check with your doctor before beginning a new fitness program, especially if you have a health condition. The good news: Assuming your doctor hasn’t said a type of exercise is off-limits, choose whatever you like—they’re all terrific.

1. Swimming

There’s a reason swimming is called the world’s perfect exercise. Whether you’re performing the breaststroke, taking a water aerobics class, or playing Marco Polo with the grandkids, getting in the pool is a great way to increase your cardiovascular fitness while also strengthening your muscles, says Victoria Shin, M.D., a cardiologist at Torrance Memorial Medical Center in California.
It does all this while putting minimal stress on your bones and joints, which is a major plus for men and women who have arthritis or osteoporosis. As if that isn’t enough reason to jump in, a 2012 study published in the Journal of Aging Research suggests that swimming can help older adults keep their minds as sharp as their bodies.
If you’re a confident swimmer, you can swim on your own. And when the weather is nice, take advantage by moving your swim sessions outdoors. Research consistently links time in nature with improved mental and physical health.

2. Yoga

With a holistic approach to fitness, yoga helps build muscle strength, aerobic fitness, balance, core stability, mobility, and flexibility—all of which are important for older adults, says David Kruse, M.D., a sports medicine specialist at Hoag Orthopedic Institute in Orange, California.
And while yoga is low-impact and gentle on your body’s joints, it’s still weight-bearing, meaning that you have to support your body’s weight with every posture. That’s vital to strengthening not just your muscles, but also your bones.
If you are new to yoga, look for an introductory class that will teach you the basics. SilverSneakers Yoga is made for older adults. Hatha-, Iyengar-, and restorative-style classes are also great options. Talk to your class instructor about any physical limitations before getting started.

3. Pilates

Like yoga, Pilates is known for being a low-impact strength program, but its focus on core strength and stability makes it especially great for older adults, Dr. Shin says. One 2014 analysis published in the European Review of Aging and Physical Activity concluded that Pilates participation improves balance in older adults.
Most gyms offer Pilates classes designed for first-timers, which is especially important for those exercisers interested in classes that rely on the “reformer,” an exercise machine that uses springs, bars, and straps for resistance.

4. Bodyweight Training

One out of every three older adults experiences severe muscle loss, according to an analysis published in Age and Ageing. Meanwhile, when it comes to fighting age-related abdominal fat—a marker for overall health—Harvard research shows that strength training is more time-efficient compared to cardiovascular exercise.
Fortunately, you don’t have to bench press your bodyweight to keep your muscles healthy and prevent fat gain over the years, says Dr. Shin. In fact, she notes, for most older adults, it’s far safer to start small. Simple bodyweight exercises such as chair squats, single-leg stands, wall pushups, and stair climbing will do a great job at keeping your body strong and ready to tackle everyday activities.
Here’s everything you need to know about strength training. Ready to try? Start with the chair squat.

5. Resistance-Band Training

Your gym undoubtedly has an array of resistance bands ready for use, but these inexpensive and beginner-friendly exercise tools are perfect for at-home workouts as well, Dr. Shin says.
In addition, bands can help you challenge your muscles in ways you might not be able to with equipment-free training. For instance, when it comes to strengthening your back (important for good, strong posture), rows and other pulling motions are vital—but hard to do if you don’t have any exercise equipment on hand.
Check out this beginner’s guide to resistance bands.

6. Walking

Even if you can’t find the time to perform a structured workout, you likely have time to put one foot in front of the other to get where you need to go, says Dr. Shin, who recommends most people take 10,000 steps per day, even on days they don’t “work out.” Research published in PLOS One found that people who increased their activity levels to 10,000 steps per day were 46 percent less likely to die in the following 10 years compared to those who stayed sedentary.
For some older adults or people with a chronic condition, 10,000 may not be the right exact number. But the fact remains: Walking is a great, free workout that can have a big impact on your health.
Easy ways to increase your step count include parking farther from the supermarket door, playing with your grandkids, taking the long route wherever you need to go, and even walking your dog. Check out these tips and the video below for awesome ways to mix up your walking workout.

7. Cycling

Another low-impact form of exercise, cycling is ideal for those who want to increase their leg strength, but can’t run or engage in other high-impact sports due to osteoporosis or joint issues, Dr. Shin says. A 2017 analysis published in the European Review of Aging and Physical Activity found that cycling also helps improve cardiovascular health, metabolic health, function, and cognitive performance in adults older than 70.
If you have cycling trails near your home, consider scheduling regular bike rides with family or friends. Indoor cycling classes are another great option for those without access to trails or when weather conditions aren’t ideal. Plus, with a stationar bike, you don’t have to worry about falls or needing to wear a helmet.
Need inspiration? Meet the 72-year-old retired teacher who recently rode her bike across the country.

8. Strength and Aerobic Classes

If you attend SilverSneakers classes, you already know that group exercise isn’t just a fantastic way break a sweat. You’ll also have tons of fun and make new friends along the way, both of which are hugely important when it comes to making exercise a habit. In fact, 2017 research published in BMC Public Health notes that the social aspect of group exercise programs increases activity levels in older adults over the long term.
There is no end to the list of group exercises out there, from SilverSneakers Classic to Zumba to boot camp. If you’re nervous about jumping into a new group, ask a friend to sign up with you.

9. Personal Training

If you’re looking for more attention and instruction than group classes provide, working with a personal trainer is a great path to fitness and fun. Many offer one-on-one and small-group sessions, the latter in which you and one to three of your friends perform the same workout with the trainer. Make it easier on your wallet by using one-on-one sessions to help you get started with a program you can continue on your own or going the small-group route.
No matter which option you choose, the trainer will help you master proper form and build a solid base of exercise knowledge that you can carry with you for years to come. In addition, your workouts will likely blend elements from all of the above forms of exercise.
When choosing a trainer, make sure he or she is certified through a governing body like the American College of Sports Medicine, the National Strength and Conditioning Association, or the National Academy of Sports Medicine. Bonus points if they have a history of training older adults.

Learn How I Got Gym Clients Flying Through The Doors!

2018-11-23T10:41:00.000-08:00

How to be a Personal Trainer

Behind the scenes fitness expert finally reveals his secrets…

Discover How To Instantly Create A Stampede Of New Members Into Your Health Club, Fitness Studio, Or Gym…With These “No Discount Street Tactics” Invented By A CT Man Who Created $59,845 in New Billings Out Of Thin Air…And How He Did It Again 4 Years Later...

The Best Part:

He’s put these tactics into a complete step-by-step system anyone can follow to launch a new health club, re-launch an old one, or get a bunch of new members on the cheap. Read this special online report to discover more on Fitness Marketing Secrets Revealed

The Simple Way To Lose Weight

2018-11-23T09:00:00.003-08:00

Losing weight is easy once your body begins to let go of those excess pounds. The logic behind losing weight seems simple enough, yet it is one of the hardest feats to accomplish. It’s a logical assumption that to lose weight all you need to do is reduce calories and increase your aerobic activity and miraculously, once your body gets this message, losing weight becomes easier.

Of course, what you eat will determine how much weight you lose. You’ll want to cut back on fat, in particular saturated fat, also cutting back on sugar and salt will help you lose weight and protect your heart. Your heart has to work harder when you eat foods that have too much sugar, salt and fat. Make wise substitutions and develop a diet plan that you can stick to.

Design a diet that includes foods that you love to eat. Explore different ways to prepare your favorites that make them healthier for you. Make sound decisions about abstaining from foods or beverages that are bad for you. A bad food or beverage would be one that offers little in the way of nutrition but are packed with lots of sugar, fat, salt and calories.

Pay attention to the amount that you eat. Portion control is key to losing weight. That doesn’t mean you have to walk away from the table when you are still hungry. It means being conscious of how much you are eating. Use a measuring cup or scale to help you get an idea of how to portion your foods. Once you realize what 6 oz looks like, you can enjoy your meal without eating too much or too little.

Keep a food diary or fitness journal, especially if you are exercising regularly. Write down everything you eat, drink and your daily physical activities. It is a proven fact that keeping track of your what you eat makes it twice as successful to lose weight than if you do not.

To lose weight effectively and live life more fully, you must be active. A sedentary lifestyle leads to weight gain, makes it harder to lose weight and is responsible for a number of health problems. Not having enough time to exercise is one of the biggest excuses for a sedentary lifestyle. The problem with that logic is that you will never find the time; the solution is that you have to make the time. 30 minutes a day, that’s all it takes. Your body will love you for it.

10 Top Tips For Weight Management

2018-11-23T08:54:00.001-08:00

It’s not just about how great you look that makes losing weight so wonderful. Learning to manage your weight is one of the healthiest things you can do for your body. The scary thing is that carrying around excess weight could be doing more damage than you know. Your back, knees and feet undergo serious strain for every 10 pounds of extra weight. Starting today, make the decision to begin losing the excess pounds. It won’t be easy in the beginning but if you fully support your efforts, you can learn to manage your weight and keep those pounds off.

1. Eat often, but eat in small portions. Plan your meals about 3 hours apart keeping portions about the size of the palm of your hand.

2. Don’t skip meals. This is one of the biggest mistakes dieters make. Skipping meals will not help you to manage your weight.

3. Don’t forget your fiber. Fiber reduces body weight and body fat. It’s rich in vitamins and minerals. For optimum colon health, 25-35 grams of fiber is recommended each day. Fiber helps to stabilize your blood sugar and helps to stave off hunger cravings.

4. Eat plenty of protein, but get it from lean sources. Lean meats, egg whites, vegetables, nuts, yogurt and skim milk are all healthy low calorie choices that are rich in protein.

5. Within reason, eat as many servings of fresh fruits and vegetables as possible. The USDA suggests 5 to 7 servings each day, but you don’t have to limit yourself to those numbers. Vegetables especially are low in calories and fat so you can eat plenty and still manage your weight.

6. Reduce your intake of refined carbohydrates. Limit or avoid soda drinks, cereals that are high in sugar, candy, cookies, cakes and donuts. Go easy on dishes like pasta and bread.

7. Reduce dietary fat generally, and particularly reduce unhealthy saturated fat. Use minimal amounts of oil when cooking and try to use oils such as Olive and Canola. Avoid fried foods, creams, and fatty salad dressings. Squeeze a lemon over a salad in place of salad dressing.

8. Reduce your intake of salt and sugar. Check nutritional labels and pay attention to how much salt and sugar has been added. Gradually decrease the amount of salt and sugar you add to the foods you prepare. If you like coffee, begin cutting back on the sugar and cream.

9. Avoid alcohol. Alcohol is high in calories and slows metabolism. A glass of red wine can be beneficial to the heart but so can grape juice.

10. Drink plenty of water. About 8 glasses a day is suggested to keep you well hydrated. Of course, if you are active you will probably drink more. Strive to replace your higher calorie beverages with water, especially during meals. Water removes toxins from the body and it’s calorie-free!

How Much Protein Should You Eat Each Day to Build Muscle?

2018-11-23T08:36:00.002-08:00

How Much Protein Should You Eat Each Day to Build Muscle?

How much protein do you need to build muscle?

Is one gram per pound of bodyweight too much, not enough or about right?

If you eat more, are you going to build muscle faster? Or will you do just as well with less?

Let’s find out.

Since you’re reading an article about how much protein you need to build muscle, I’m going to assume a few things are true about you.
First, you’re lifting weights 3-4 days a week, and maybe doing a bit of cardio on top of that as well.

You’ve heard that more protein means more muscle, and more muscle is what you want.

However, while you don’t want to miss out on any gains because you’re not eating enough protein, you don’t want to eat more than is strictly necessary.

Eating large amounts of protein can be expensive, as well as impractical. If you weigh 180 pounds, trying to eat 180 grams of protein each and every day isn’t easy.
How Much Protein Should You Eat to Build Muscle?

So, with all that in mind, how much protein should you eat if you want to build muscle?

If you want a simple number to aim for, one that doesn’t involve trying to estimate your body fat percentage or decide on a target bodyweight, go for 0.7 grams per pound, or 1.6 grams per kilogram, of bodyweight.

That’s the number pulled from a “study of studies” – called a meta-analysis – that looked at the effect of protein intake and weight training on muscle growth.

The researchers pooled the results of 49 trials, covering a total of 1,863 people.

After crunching the numbers, they came to the conclusion that eating more than 1.6 grams of protein per kilogram of bodyweight (roughly 0.7 grams per pound) isn’t going to help you build muscle any faster.

So, if you want to work out how much protein you need to build muscle, multiply your bodyweight in pounds by 0.7. If you prefer kilograms, multiply your bodyweight in pounds by 1.6.

For someone weighing 180 pounds (82 kilograms), that gives you a daily protein intake of around 126 grams per day.

It is worth pointing out that the researchers don’t rule out the possibility that a higher protein intake may be beneficial.

They say:

“Given that the confidence interval of this estimate spanned from 1.03 to 2.20, it may be prudent to recommend approximately 2.2 grams of protein per kilogram of bodyweight (1 gram per pound) per day for those seeking to maximise resistance training-induced gains in fat-free mass.”

In other words, they think that the muscle-building benefits of protein plateau at around 0.7 grams per pound of bodyweight per day.

But, they acknowledge that there may be a small benefit to eating more – around 1 gram per pound of bodyweight per day, or 2.2 grams per kilogram.

Since the meta-analysis was published, a couple of new studies have been released that bring some interesting new data to the table.

This one, for example, shows that increasing protein intake from 0.6 to 0.9 grams per pound (1.3 to 2 grams per kilogram) of bodyweight had no effect on muscle growth in a group of untrained men.

The men trained three days a week on alternate days, using the squat, bench press, deadlift, and bent-over-row. They varied their sets and reps, doing 4 sets of 10 reps on day one (Monday or Tuesday), 6 sets of 4 reps on day two (Wednesday or Thursday), and 5 sets of 6 reps on day three (Friday or Sunday).

After 12 weeks, subjects using whey or soy to bump up their protein intake to around 160 grams per day had gained no more muscle than subjects eating an average of 106 grams of protein per day.

It’s worth mentioning that the placebo group did eat more carbs than subjects taking protein supplements, which could have affected the results via changes in glycogen/water levels.

What’s more, the combination of whey protein and resistance training did lead to an increase in satellite cell number, an effect that wasn’t seen in the other groups.

Why does that matter?

Satellite cells surround your muscle fibers, and play a key role in the synthesis of new muscle tissue. Over a longer period, those additional satellite cells may well have led to bigger, stronger muscles.

Another study, this time in a group of resistance-trained men, compared the effects of three different protein supplements – whey protein concentrate, a whey protein concentrate high in lactoferrin, and hydrolyzed whey. There was also a control group that didn’t take any protein.

Protein intake in the three supplement groups was around 0.9 grams per pound (2 grams per kilogram) of bodyweight. In the placebo group, it was 0.7 grams per pound (1.6 grams per kilogram) of bodyweight.

For eight weeks, lifters in all four groups trained four days a week, using an upper-lower split routine.

The researchers thought that subjects given whey protein would gain the most muscle.

But, they didn’t.

Whey protein, irrespective of whether it was a concentrate or a hydrolysate, was no more effective than a placebo for increasing muscle mass in previously trained young men.

Here’s how the researchers sum up their findings.

“Contrary to our hypotheses, we report that 8 weeks of heavy resistance training plus supplementation with whey protein twice daily, regardless of whey protein form or molecular weight distribution, was no more effective than placebo at increasing total body skeletal muscle mass in previously trained young men when total protein intake is removed as a potential confounding variable.”

To sum up, how much protein do you need to build muscle?

Around 0.7 grams per pound, or 1.6 grams per kilogram, of bodyweight, will do the job for most people.

There’s no reason you can’t eat more. If anything, I’d rather err on the side of eating a little too much, rather than not enough.

It’s not going to do you any harm, and there may well be a benefit to higher protein intakes, even in areas unrelated to muscle growth, such as appetite control and food intake.

However, while protein is important, there’s an upper limit on the amount that your body can use to synthesize new muscle tissue. And the science points to that upper limit being around 0.7 grams per pound, or 1.6 grams per kilogram, of bodyweight per day.

Is this the absolute maximum for every human being that has, or ever will, set foot on this planet?

No.

But, if you’re training without the benefits of pharmaceutical assistance, it is going to be there or thereabouts.

WOW !! Eat Delicious Foods AND Lose Weight?!?!

2018-11-23T08:26:00.000-08:00

Eat Delicious Foods AND Lose Weight

If you are thinking about dieting but love to eat flavorful foods, this diet won’t disappoint your taste buds. Based on eating rather than skipping meals, the Fitness4Her diet includes everyday foods that are easy to find, simple to prepare and very satisfying so you never have to feel hungry.

Dieting is not something that should be approached as a temporary fix. Redesigning the way you cook and eat must be something you can live with on an on-going basis. If you can’t live with your diet, then chances are you won’t follow it for long. The problem with many diets is the food or the amount of food that you are allowed to eat. If you are hungry all the time, then it is not a diet that you can live with.

Your diet of healthy foods must sustain you for a lifetime. This diet includes foods that offer more than just taste, although there is no reason to eat any foods that taste bad. However, you must be open to new flavors and new ways to prepare your old favorites. In order to change one thing in your life, like your weight and your health, you must be willing to accept change in other areas, too.

Along with a good diet, like this diet, the best way to eat delicious foods and lose weight is to begin exercising. If you exercise moderately now, but aren’t seeing the results you would like, take your workout up a notch and go to the next level. Adding weights or more repetitions gradually, trying new exercises or even hiring a personal training coach can help to make significant changes in your weight and body shape.

The secret to successful dieting is by understanding the role that food plays in our lives. Food is more than just something to satisfy hunger. Food provides comfort; it brings us together with family and friends and is a universal offering of friendship. Food satisfies the soul as well as the tummy.

A healthy diet full of delicious foods will keep you sustained and satisfy your needs both body and soul. Practicing healthier ways to prepare your foods means you don’t ever have to eat different foods than the rest of your family. You will be able to share your food with everyone else. I cook the same foods for my family as I do for myself and I never get any complaints.

5 foods to eat during winter for good health

2018-11-22T14:12:00.000-08:00

Sudden temperature fluctuations and the air pollution can make you fall sick. Here are some foods that you need to include in your diet for good health.

Drake’s Muscle Building Workouts and Diet Revealed

2018-11-21T19:32:00.002-08:00

Read More On https://fitnessandyum.blogspot.com

Canadian rapper Drake (Aubrey Drake Graham) has packed on some muscle and gone from being a fit and slim during his first years of fame from to being bulkier and stronger in 2018.
Drake was always a skinny child, and because of this he was cast as a skinny kid in a wheelchair in the Canadian drama Degrassi. The main change has taken place in just one year, so what has he been up to? As well as seeing some of his training photos on Instragram, we have also read interviews with his personal trainer, Jonny Roxx, so here’s the low down on Drake’s fitness and diet plan.

Jonny Roxx – Drake’s Personal Trainer

Drake’s personal trainer spoke with GQ Magazine about Drake’s transformation. He explained that he has been getting Drake to focus on his fitness more than anything else. While weight training is a key element in this, Drake has not been on a specific bodybuilding routine.

“Generally speaking, it’s not really body-building, it’s more all-around fitness. There was a point that I shredded him down 30 pounds because he wanted to look nice and thin in suits. Now we’re on this new phase where he wants to look bigger, so that’s what we’re working on.” – Jonny Roxx
Jonny Roxx actually helped Drake to lose 30 pounds at first, as Drake wanted to look sleek and sharp in a suit.
Bodyweight Exercises are a key feature in this – in one workout, Drake had to complete 100 burpees. As well as burpees, which work the legs and core, as well as being a great cardio workout, he also does a lot of pull-ups. Roxx said: “We worked on pull-ups for a long time to get him to do a muscle up.” (see our pull-up guide).
To start bulking muscles up you need to lift some weight. This weight training advice will help you to bulk up like Drake

Drake’s Diet

Drake has been avoiding pasta and refined carbs. He has always been a big fan of Italian food, but has had to ditch some of his favourite meals to ensure he sheds some fat while gaining muscle. One of the best diets to follow to help lose fat while building muscle is the low GI diet, combined with some extra, healthy protein sources.

Drake’s Bench Press

And now for something completely different – Drake enjoying some Taylor Swift at the gym.

7 Sports Nutrition Myths Holding You Back

2018-11-21T19:23:00.001-08:00

Myth 1: “Eating carbs will make me fat"

“They'll actually do the opposite,” says Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition. Most people know that taking in protein after a workout will help to build muscles and burn fat, but the same is true for carbs. During a workout, your muscles rely on glycogen (stored carbohydrates) to fuel and power your movements, and that glycogen needs to be replenished after a workout. “Without carbs in the equation, your body would instead break down protein and hinder muscle recovery to get that glycogen,” says Gorin. After a workout, it’s essential to eat something that combines protein and carbs. “One of my favorite combos is a Flatout ProteinUP Carb Down flatbread, which provides a good combo of refueling protein and carbs, topped with peanut butter and banana slices. The peanut butter provides satiating healthy fats, and the banana offers additional refueling carbohydrates,” says Gorin.

Myth 2: “I need to eat as much protein as possible”

“A high-protein diet can be beneficial, but only up to a point,” says Alissa Rumsey M.S., R.D., owner of Alissa Rumsey Nutrition and Wellness. Research suggests that people cannot absorb more than 30-40g of protein in one sitting. Any more than that will be broken down and used for energy or stored as fat. “Aim for 30-35% of your calories to come from protein at each meal, so that you meet your needs without falling short on other nutrients like essential fats, fiber, vitamins, and minerals,” says Rumsey. She also recommends her nutrition clients eat real food whenever possible to try to obtain those nutrition goals since whole foods often contain other essential nutrients to help replenish muscles. “For example, one large egg contains 6g of high-quality protein (all nine essential amino acids), and 13 vitamins and minerals.”

Myth 3: “I should drink 8 glasses of water per day”

This recommendation, although very well-known, is not entirely accurate. Since hydration needs are not “one size fits all,” there is no set recommendation for the amount of water each of us needs in a day. Instead, the dietary reference intake suggests an average daily intake of 3.7 liters for men and 2.7 liters for women. For exercising individuals, this may be more of less based on intensity and duration of the workout, size, and sweat rate. Rather than worrying about an ideal amount of water to drink, it’s better to be familiar with the signs of dehydration. If you feel lightheaded, get headaches often, or have dark yellow-colored urine, you may be dehydrated. Drink more until your urine is a pale yellow color.

Myth 4: “Drastically cutting calories is the best way to drop weight quickly”

Most nutritionists would agree that if you eat more calories than you burn, you are likely going to gain weight. In theory, that would mean that slashing tons of calories from your diet can help you drop weight quickly. But that’s not necessarily the case. “When your calorie [intake] drops, your body responds to this by burning fewer calories and increasing your hunger signal. This effect, along with the rise in cortisol from the stress of dieting, can cause your body to hold on to the weight and retain more water,” says Rumsey. She suggests that rather than focus on cutting calories, try to incorporate more filling sources of calories into the diet, like vegetables, whole grains, and healthy fats. “Long-lasting weight loss should be relatively slow—about half a pound to one pound per week,” says Rumsey.

Myth 5: “Eating after 8 p.m. will cause weight gain”

Believe it or not, your body can not tell the time of day by the clock on the wall. It doesn’t magically know to hold on to more calories after 8 p.m. than it does at lunchtime. Many people have different schedules, which causes them to eat at different times of the day. If you work until 6 p.m. and hit the gym after work, it’s likely that your dinner is around 8 p.m. And there’s nothing wrong with that. The most important factor for weight gain and loss is not when you eat but what you eat. Eating nutrient-dense foods, like lean proteins and veggies, will fill you up without weighing you down. But, if you eat a very rich and calorie-dense meal at 8 p.m. and hit the sheets an hour later, you’ll most likely experience indigestion and hold on to some of those unwanted calories.

Myth 6: “Any salt in my diet will make me bloated”

As an athlete who sweats regularly, you need more sodium than the average person. “When you sweat, you lose sodium—and sodium is an important electrolyte that your body needs to not only help maintain fluid balance but also to help your intestines and body stay hydrated,” says Gorin. Rather than making you bloated, salt actually helps to keep you hydrated. That’s why sports drinks contain sodium, as well as other electrolytes like potassium.

Myth 7: “I should do a fasted workout to burn more fat”

“Fasting prior to exercise has been shown to increase the percentage of fat utilization by up to 20%,” says Kelli Shallal, M.P.H, R.D., owner of Hungry Hobby. However, she cautions, if the body does not have ample glycogen stores, it may start to breakdown its own muscle for fuel. Therefore, rather than burning fat, you are likely burning muscle when working out fasted. Plus, not eating before a workout can cause low energy and will hinder your athletic abilities.

10 HIIT Workouts to Get You Shredded for Summer

2018-11-21T19:00:00.003-08:00

10 HIIT Workouts to Get You Shredded for Summer

Find More on https://fitnessandyum.blogspot.com/

High intensity interval training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that summer is here, there are absolutely no excuses for not whipping yourself back into beach-body shape.
To capitalize on the benefits of HIIT, we reached out to George “Hit” Richards, celebrity fitness trainer and calisthenics expert, and Pete Bommarito, C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems, for a variety of interval workouts designed to burn fat, build muscle, and enhance sports performance. Get in the best shape of your life (and look like it, too) with these 10 fat-blasting interval workouts.
The first five interval workouts are courtesy of Richards. The last five interval workouts are courtesy of Bommarito.

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1. Burpee Interval Workout

Directions
Complete the following circuit four times, resting 1 minute after the burpees in each round.
1. Pullups
Reps: As many as possible in 30 seconds
2. Jumping Jacks
Reps: 60
3. Burpees
Reps: 20

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2. Jump Rope Interval Workout

Directions
Complete the following circuit four times, resting 1 minute after jumping rope in each round.
1. Mountain Climbers
Reps: 45
2. Pushups
Reps: 20-30
3. Front Plank
Duration: 1 min.
4. Jump Rope
Duration: 1 min.

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3. Resistance Band Finisher

Directions
Complete the following circuit four times, resting 1 minute after the curls in each round.
1. Jump Rope
Duration: 1 min.
2. Dips
Reps: 12-15
3. High Knees
Reps: 30 each knee
4. Curls with Resistance Bands
Reps: 20

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4. Lower-Body Interval Workout

Directions
Complete the following circuit four times, resting 1 minute after the calf raises in each round.
1. Sprint
Duration: 30 sec.
2. Squat Jumps
Duration: 45 sec.
3. Lunges
Reps: 20 each leg
4. Calf Raises
Reps: 50

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5. Abs Interval Workout

Directions
Complete the following circuit four times, resting 1 minute after the half-burpees in each round.
1. Crunches
Reps: 50
2. Bicycle Crunches
Duration: 1 min.
3. Situps
Reps: 15
4. Hanging Knee Raises
Reps: 15
5. Oblique Crunches
Reps: 20 (each side)
6. Half Burpees
Duration: 20 sec.

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6. Stair Stepper Machine Interval Workout

Directions
This can be performed on any machine that has piston-leg action, like the Cybex Arc, Keiser Runner, Versa-Climber, or any other stair-climbing machine where the foot is constantly fixed to the pedal. Set the resistance level high enough so that it’s challenging for the entire 30 seconds of work. Gradually increase the “stride length” level of the machine with each bout. This is the advantage of machines like Cybex Arc, where the distance between the feet (the height of the knee on the top leg versus the drop of the foot on the bottom leg) can be adjusted.
The workout
Reps: 20-30 (30 seconds of work immediately followed by 30 seconds of active rest is considered one rep)
Total time: 20-30 min.

wundervisuals / Getty Images 7 / 10

7. Battle Rope Interval Workout

Directions
Put the rope around a stable, immovable object like a pole, goal post, concrete pillar, heavy weight sled that wont move, etc. Each end of the rope will come off this immovable object with equal distance so that you can grab the ends of the rope (one with each hand) and have it be tense on both sides. Half of the total reps will be with a double arm motion; half will be with an alternating arm motion.
1. Double-Arm Motion
Grabbing both ends of the rope (one with each hand), whip the rope up and down continuously as fast as possible. Both arms will flex and extend at the same time. The height of the rope on the upswing will depend on how high you can raise your arms comfortably. Brace the trunk and spine region hard when going through this entire motion. The hips will “lead the arms” in these motions from the upswing of the rope to the downswing of the rope, and subsequently from the downswing of the rope to the upswing of the rope.
2. Alternating-Arm Motion
Grab rope initially in same manner as the double arm motion The arms will now alternate – as one arm goes up the other arm comes down. The hips will stay fixed on this one; get the motion from the arms. Still have the same “bracing” action of the trunk/spine.
The workout
10-20 reps (60 seconds of work immediately followed by 60 seconds of complete rest is considered one rep)
Total Time: 20-40 min.

kupicoo / Getty Images 8 / 10

8. Sled Training Interval Workout

How it works
There are two protocols: elite athlete and basic level athlete. For the elite athletes, do a 40-yard sled sprint. Then, increase the distance of each successive sprint by 10 yards until you’ve done a single 150-yard sprint (12th sprint). Now, pyramid down, decreasing the length of the sled sprints by 10 yards every sprint until you’ve ran a 40-yard sprint again. For the basic level athletes, the distance will increase by 10 yards every two sprints and the pyramid back down will start after the eighth sprint until you reach the final sprint (14th).
Directions
Attach a weight belt around your waist, and a rope from the belt to the sled. Step forward so there is no slack in the rope to begin. Step out with one foot far in front of your center of mass, so the heel will strike the ground first, and the foot will then come in contact with the ground. The torso should remain upright at all times throughout each step – don’t lean forward and let the body weight aid in moving the sled. You want to feel as if your front leg heel dig and hip pull is the only thing moving the sled. Rest 30-60 seconds between sprints for both experience levels.
The workout
Professional/Elite athlete level: 23 total sled sprints
Sprint 1: 40 yards
Sprint 2: 50 yards
Sprint 3: 60 yards
Sprint 4: 70 yards
Sprint 5: 80 yards
Sprint 6: 90 yards
Sprint 7: 100 yards
Sprint 8: 110 yards
Sprint 9: 120 yards
Sprint 10: 130 yards
Sprint 11: 140 yards
Sprint 12: 150 yards
Sprints 13-23: 140 down to 40 yards (decreasing 10 yards every sprint)
Basic level: 14 total sled sprints
Sprint 1: 20 yards
Sprint 2: 20 yards
Sprint 3: 30 yards
Sprint 4: 30 yards
Sprint 5: 40 yards
Sprint 6: 40 yards
Sprint 7: 50 yards
Sprint 8: 50 yards
Sprint 9: 40 yards
Sprint 10: 40 yards
Sprint 11: 30 yards
Sprint 12: 30 yards
Sprint 13: 20 yards
Sprint 14: 20 yards

Chris Tobin/Getty Images 9 / 10

9. Resistance Training Interval Workout

This will consist of strength and power exercises combined with other forms of conditioning work. Rest 20 seconds after each exercise. Run through the circuit 5-10 times. Time yourself to see if you can increase work capacity next session.
1. Dumbbell Squat and Punch
Holding two light dumbbells (10 pounds), bring arms up so elbows are bent, palms are facing down and forearms are parallel to the ground. Maintaining the arm position squat as low as possible, pause, stand and slowly punch the arms out until the elbows are straight then come back to start position (arms remain parallel to the ground during the entire punching action).
Reps: 20
2. Sprint and Change Direction to Sprint (10 total reps)
Sprint full speed 5 yards, immediately change direction and sprint back 5 yards.
Sprint 10 yards out, 10 yards back.
Sprint 15 yards out, 15 yards back
Sprint 10 yards out, 10 yards back.
Sprint 5 yards out, 5 yards back
3. Rotational Lunge With Resistance Band
Fix a light band to a high pole, pillar, or some immovable structure. Standing with feet shoulder-width apart, grab band with both hands and interlock fingers. Move away from the fixture point of the band so the band is tense. Face to the side of where band attaches and extend your arms straight out, parallel to the ground so the band will be perpendicular to the arms. Keeping arms straight, rotate to the left and drop down into a lunge; pause, come back to start position.
Reps: 10-20 each side
4. Single-Leg Dumbbell Stabilization and Punch
Hold a light dumbbell in each hand in front of the body using a neutral grip with elbows bent. Keeping the right knee bent, raise the right leg up high behind you, while keeping left leg straight. Extend the right leg behind the body and moving torso forward. While in this position, punch arms straight out, keeping arms parallel to the ground (many people call this yoga airplane pose). Return back to start position. That’s one rep.
Reps: 10-20 reps (each leg)

10. Sprint Interval Workout

High level (professional athlete level)
Sprint 89 yards in 10 seconds
Rest: 30-50 sec.
Repeat 10-20 times
Average level
Sprint 73 yards in 10 seconds
Rest: 30-50 sec.
Repeat 10-20 times

8 New-Mom Workout Moves to Do With Baby

2018-11-21T16:20:00.001-08:00

Break a Sweat with Baby

As a new mom, you're busy morning till night, but that doesn't mean you can't squeeze in an effective workout. To prove it, we've put together some quick, energizing exercises that you can do at home in minutes. These simple moves work your whole body yet don't require hours of effort—plus, your baby will be front and center during these moves, so the two of you can bond while you're working out. You can do the "quickie" routines separately or together every other day. With your doctor's approval, it's fine to start doing these exercises as early as six weeks after you've given birth (probably longer if you had a Cesarean section).

TIPS:
* Baby safety: When performing exercises in which your baby must hold his head up on his own, be sure he can do so without discomfort (usually starting at 3 to 4 months old).
* Mom prep: Before performing any exercise, roll your shoulders back and down and draw your navel toward your spine to protect your back. Inhale through your nose and expand your ribs. Exhale through your mouth, drawing your abdominal muscles in.

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Baby Dancing

Dancing provides a light cardiovascular workout that involves all the major muscle groups and improves balance and coordination. It's also sure to elevate your mood, no matter how tired and stressed you might be.
You can do this while holding your baby or with him in a front carrier that keeps him close to your body and supports his head (a carrier with straps that fit over your shoulders and around your waist is best). Just put on some music you love and dance, keeping your abs drawn in. For variety, try intervals of slow and moderately fast music to keep your heart rate elevated. (If your baby is in a carrier, be cautious when turning quickly and avoid bouncing.) Breathe deeply or sing out loud to monitor your exertion level; you should be able to speak without losing your breath.
You also can place your baby in a bouncy seat or swing and dance around him. Make your movements large and animated (reach above your head and stretch your arms out to the sides, for example) and maintain eye contact with him.

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Curl-Up (A)

CURL-UP: (A) Lie face up on the floor with your knees bent and feet flat. Place your baby in a seated or reclined position on or just above your pubic bone. Hold him securely under his arms with your fingers wrapped around his torso.
Curls strengthen your core muscles, which help support your lower back.

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Curl-Up (B)

CURL-UP: (B) Contract your abs and lift your head, neck and shoulder blades off the floor in 2 counts; lower in 3 counts. Exhale through your mouth as you curl up, drawing your abs up and in. Do 15 to 20 reps. Rest and play, then do 1 more set.

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Reverse Baby Curl (A)

REVERSE BABY CURL: (A) Lie face up on the floor and bring your knees toward your chest; place your baby on your shins.

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Reverse Baby Curl (B)

REVERSE BABY CURL: (B) Contract your abs to gently tilt your hips up off the floor as you lift your head and shoulders at the same time. Lower and repeat (this will gently rock your baby forward and back). Do 15 to 20 reps. Rest and play, then do 1 more set.

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Baby Overhead Press (A)

BABY OVERHEAD PRESS: (A) Sit cross-legged, holding your baby in front of your chest with your elbows bent.
Presses strengthen the upper and middle back, shoulders, triceps and biceps.

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Baby Overhead Press (B)

BABY OVERHEAD PRESS: (B) Straighten your arms upward without locking your elbows. Pause, then lower your baby to the starting position. Do 10 reps, rest and play, then do 2 more sets.

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Baby Bench Press (A)

BABY BENCH PRESS: (A) Lie faceup on the floor with your knees bent. Contract your abs and squeeze your shoulder blades together. Hold your baby securely and bring him close to your chest.

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Baby Bench Press (B)

BABY BENCH PRESS: (B) Pause, then lower your baby to the starting position. Do 10 reps, rest and play, then do 2 more sets.

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Pliés

PLIES AND WALKING LUNGES: Place your baby in a front carrier, making sure his head is well supported. Begin with 2 minutes of baby dancing to warm up, then alternate 1 minute of baby pliés with 1 minute of walking lunges (next slide). Alternate the combination 4 times for 4 minutes. To cool down, walk for 2 minutes, then take your baby out of the carrier and stretch for 2 minutes.
BABY PLIí‰: Stand with your feet farther than hip-width apart, turning feet out slightly. Keep your abs drawn in and bend your knees, lowering your hips and pressing your weight into the heels [shown]. Slowly straighten your legs and squeeze your buttocks to return to standing.

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Walking Lunges

WALKING LUNGES: Stand tall and look straight ahead. Take a large step forward with your right leg and bend both knees 90 degrees. Keep your front knee over your ankle as your back knee approaches the floor, heel lifted [shown]. Push off the back leg and step your feet together. Repeat with the opposite leg.
Pliés and lunges tone the quadriceps, hamstrings, buttocks and calves.

Deskercise! 33 Smart Ways to Exercise at Work

2018-11-21T15:41:00.000-08:00

Remember the days when “work” meant manual labor with a side of blood, sweat, and tears? Neither do we. These days it seems we’re more likely to log hour after idle hour with our bums glued to our seats. And while you may be an Excel champ by day and gym rat by night, recent research suggests that the recommended 30 minutes of cardio five times per week may not undo the health risks of a sedentary lifestyle .

So what’s a worker chained to his or her desk to do? Luckily short bouts of aerobics, strength exercises, and stretching in between conference calls and Gchats can help improve fitness levels and heart health . While these deskercises, or desk exercises for the cubicle-bound, won’t promise Olympic mile times or six-pack abs, they might just improve strength and burn a few extra calories to boot. So whether it’s Powerpoint, Photoshop, or emails on that to-do list, we’ve got 33 sneaky exercises for a healthier (and happier!) workday.

Cardio

1. The Twinkle Toe

Tap into your inner Fred Astaire by speedily tapping those toes on the floor under your desk. Or graduate to a harder (and less inconspicuous) move: Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill fashion.

2. The Stair Master

Want to avoid elevator small talk in favor of elevating the heart rate? Take the stairs! Accelerate on the straight-aways and take two at a time every other flight for a real leg burn.

3. The Slog, Then Jog

Instead of slogging away for hours nonstop, take a mini break for a stationary jog. Pop up from your chair (admire the butt imprint left behind!) and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat.

4. The Celebratory Split Squat Jumps

Win over a new client? Figure out how to un-jam the printer? Is it finally Friday?! Celebrate with the split squat jump. With feet hip-width apart, step the left leg back two feet and balance on the ball of the foot. Next, lower into a lunge, and then accelerate upwards in an explosion of celebration. While in the air, switch feet so that the left foot is planted firmly in front and the right leg is now behind. Repeat 10-12 times on each side.

5. The Cubicle Wanderer

Walking during work is totally underrated . Take a stroll down the hall to catch up with coworkers or welcome a new employee. Or, instead of dialing extensions and sending lazy emails to the manager two doors down, put in some face time. Just beware of tempting candy jars when making the rounds.

6. The Mover and Shaker

Release stress and spark some energy with a quick bout of seated dancing when no one is looking! Salsa anyone?

Legs and Butt

7. The Wall (Street) Sit

Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds (or up to 12 hours, the world record!), while browsing the Wall Street Journal (or Buzzfeed). For some extra burn, try crossing the right ankle over the left knee, hold for 15 seconds, then switch!

8. The Last Man Standing

Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure . Stand whenever you can, and consider roping in other coworkers to have standing meetings too!

9. The Patient Printer

The boss lady just requested that a 200-page presentation be printed “perfectly.” Why lackadaisically stand by the printing pages when you could be sculpting your calves with calf raises? Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, then lower back down. Repeat for three sets of 12-15 reps, or until the printing, faxing, or scanning is done. Ready to level up? Try raising only one leg at a time.

10. The Silent Seat Squeeze

Believe it or not, some deskercises can be kept under wraps, and this isometric glutes exercise is one of them. To start toning, simply squeeze the buttocks, hold for 5-10 seconds, and release. Repeat until the agenda wraps up or the glutes tire. The results will be uplifting in more ways than one.

11. The Seated Leg Raiser

When pay raises are nowhere to be seen, consider the leg raise. (Bonus: they’re hardly noticeable underneath the desk!) While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for added weight, or for more of an abs workout, add a crunch.

12. The Desk Squat

Mastered the art of standing around? Add a squat! Start standing with feet together (and the desk chair pushed out of the way). Bend the knees slightly so the thighs are almost parallel to the ground, as if sitting in a chair. As you bend, raise the arms straight up or towards the computer screen. Keep the knees together and aligned. Hold for 15 seconds and release. Repeat for 4-6 reps.

13. The Lunch Break Hammy

Strengthen the hamstrings with this standing leg curl. Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 10 reps, take a bite of your lunchtime sandwich, and then do 10 more.

14. The Grim Reamer

Scope out the office for a ream of paper, or a sealed package of printing paper. While seated, place the stack in between the knees and press legs inward, engaging the inner thighs. Continue squeezing the paper ream in place for 30-60 seconds while sorting through the morning’s flood of emails. (Now that’s multitasking!)

Shoulders and Arms

15. The Cubicle Dip

Triceps dips can be done almost anywhere, including a cubicle. Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.

16. The Stapler Curl

Trusty staplers are always guarded closely, especially the red ones. Seated or standing, take the stapler in one hand with the palm facing upwards. Starting at the thighs, bend the elbow and curl the arm up towards the chest, just like a regular dumbbell biceps curl. Pause momentarily and then lower the stapler back down. Continue for 12-15 reps, then switch. Don’t have a weighty stapler? Try using a filled water bottle or a heavy change purse (the vending machine can wait!).

17. The Namaste

Whether you’re praying for a project extension or for more defined arms, this move has you covered. Seated upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold the prayer hands pushed together for 20 seconds. Release and repeat the sequence until you feel a little more zen.

18. The Secret Handshake

Let’s make a deal. Sitting up and with feet flat on the floor, clasp hands together as if giving yourself a handshake (with one hand’s thumb pointing to the floor and the other pointing to the ceiling). Then pull! Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat.

19. The Fist Pump

Received approval from the head honcho for extra vacation days? Time to rock out to that Bruce Springsteen playlist while simultaneously toning the arms. Fist punch into the air like a champ (alternating arms, of course), and continue for 60 seconds or more—or until you realize the boss is right behind you.

20. The Knuckle Sandwich

So the big cheese said no to the promotion and returned your project covered in red ink. To relieve frustration and get a fab arm fix, try shadow boxing to the perfect boxing playlist. Stand (if you can) and throw out a few jabs, hooks, and uppercuts in rapid succession (just watch out for computers and coworkers!). Continue for a minute or longer to blow off steam and tone the arms, chest, and core.

21. The Flapper

Whether you’ve got a thing for the 1920s or enjoy mimicking penguins, this move is for you. Standing with arms by your sides and palms facing behind, pulse the arms backward for 5 seconds. Release and repeat for 12-15 reps. For best results, make sure to keep the arms long and straight!

22. The Casual Lean

Waiting in the hall for a meeting to start? Perfect time to nonchalantly work out the upper arms! Casually lean against the nearest wall, supporting your body with the forearm only. Now lean into the wall until the upper arm almost touches it, and then push back out. Repeat for 15 reps or until the meeting gets underway.

23. The Lumberjack

While this lumberjack may be wearing slacks instead of plaid, he can still get a good midday workout. Stand and clasp the hands together, resting them on the right shoulder as if holding an axe. Gently swing the imaginary “axe” by straightening the elbows and moving the hands toward the left thigh. Next, bring the clasped hands to the left shoulder followed by a swing to right thigh. Repeat 15 times on each side, or until all office plants have been hacked down.

24. The Office Genie

Want to add a little magic to the workday? Raise the legs into a criss-cross applesauce position while seated in a chair. With your hands on the armrests, push upwards to raise the body off the seat and remain floating for 10-20 seconds. After granting a few wishes, release back down to the chair, rest for a minute, and repeat. Craving more magic? Try this balancing act while in a chair that spins.

Chest, Back, and Neck

25. The Pencil Pinch

Lose the pencil behind the ear. The really suave workers hold it in between their shoulder blades! Show off your traps by rolling back the shoulders until the shoulder blades are pinched together. Pretend you’re holding a pencil between the scapulas (or try it for real!). Hold for 5-10 seconds, release, and repeat for 12-15 reps.

26. The Shoulder Shrug

Not recommended for board meetings (unless you’re really on the fence). Simply raise both shoulders up toward the ears, hold for 5 seconds, then relax. Repeat for 15 reps. Feeling unstoppable? Try advanced shoulder shrugs while standing and holding a paper ream in each hand.

27. The Pinstripe Push-Up

This slightly modified wall push-up is more suitable for suits. Standing one to two feet from a sturdy wall (not a cubicle divider!), lean forward until palms are flush against the wall, with arms straight and parallel to the ground. Next, bend the elbows to bring the body towards the wall, hold for two seconds, then push back to the starting position. Complete 12-15 reps.

28. The Nape Shaper

Turtleneck season is over—it’s time to tone that neck! For the first isometric neck strengthening trick, put your head in your hands as if exasperated by the workday (you may already be in this position), and press your palms into your forehead as if trying to push the head backward. Resist the motion by engaging the neck muscles. Next, clasp the hands behind the back of the head and try to push the head backward, resisting the motion with your hands. Hold each deskercise for 5 seconds, or until The Evolution of Ryan Gosling has finally loaded. Slowly release, rest, and repeat 5 times each.

Core

29. The Desk Chair Swivel

Lucky enough to have a fun swivel chair? Use its twirl to your advantage with this oblique abs fix. Sitting upright and with the feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Next, use the core to swivel the chair from side to side. Swish back and forth for 15 rounds.

30. The “Weeee” Desk Chair Wheel

Go ahead, play with your wheelie chair (everyone wants to!). While seated in a chair with wheels, position yourself at arm’s length from a desk or table and grasp its edge with your hands. Next, engage the core, raise the feet slightly off the ground, and pull with your arms until the chair slowly rolls forward and your chest touches the desk’s edge. Then roll back by pushing away, with the feet still raised. Repeat 20 times, or until you burn holes into the carpet.

31. The Posture Perfecter

Perfect posture is a must for long days at the desk. Practice safe desk ergonomics by adjusting the chair height to make sure the feet, hips, and arms are at 90-degree angles to the floor. Engage the core to keep the back straight throughout the day. No slouching allowed!

32. The Fab Abs Squeeze

Another silent deskercise, this one can be covertly executed when walking down the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.

33. The “Crunch Time” Crunch

The deadlines are looming, as are hopes for a six-pack by summer. (And maybe a six-pack of Corona, too.) While most jobs don’t condone in-office boozing, you can get the other six-pack with some seated isometric crunches. With both elbows on the thighs, try to curl the chest in towards the legs while resisting the movement with the arms. Hold for 10 seconds, release, and repeat times 10.

10 Delicious Homemade Weight Gain Shake Recipes With 800+ Calories

2018-11-21T15:37:00.000-08:00

Having trouble gaining weight and sick of eating the same old bland thing?
These weight gainer shakes are healthy, nutritious and simple to make. Each of them contains at least 800 calories, and are comprised of easy to find ingredients.
When putting together these recipes I made sure to add some form of protein, fats and carbohydrates. Feel free to tweak the recipes as needed, and add in additional ingredients to taste.
Here are the 10 recipes contained in this article:

Orange Cream
Dark Chocolate and Almond Butter
Mint and Ice Cream Dessert Shake
Banana and Strawberries
Peanut Butter and Bacon
Pineapple, Coconut and Cinnamon
Caramel Cream and Coffee
Chocolate Malt
Oatmeal and Brown Sugar Breakfast Shake
Chocolate Avocado

Orange Cream Weight Gain Shake

What you will need:

Ingredient	Calories	Protein	Fat	Carbs
Whole Milk, 8 ounces	146	7.9 g	7.9 g	12.8 g
Heavy Cream, 4 ounces	413	2.5 g	44.3 g	3.3 g
Orange Juice, 8 ounces	112	1.7 g	0.5 g	25.8 g
Orange Cream Protein Powder, 2 scoops	240	50 g	2 g	4 g

For protein powder choices, there are several companies that make an "orange cream" flavor. You can also use any popular vanilla protein powder.
Here are some orange cream flavors worth consideration:

Gaspari Nutrition IsoFusion, Orange Cream
Matrix Protein, Orange Cream
Isopure Original, Orange Cream

Directions: Place all ingredients in a blender, and gently pulse blend until all protein powder lumps are gone.

Dark Chocolate and Almond Butter Weight Gain Shake

What you will need:

Ingredient	Calories	Protein	Fat	Carbs
Whole Milk, 16 ounces	292	15.7 g	15.8 g	25.6 g
Dark Chocolate, 2 ounces (melted)	340	4.4 g	24.2 g	26.1 g
Almond Butter, 2 tablespoons	203	4.8 g	18.9 g	6.8 g
Chocolate Protein Powder, 2 scoops	220	50 g	0 g	2 g

For protein powder choices, any popular "chocolate" flavor will work. Here are some chocolate flavors worth consideration:

MGN Pure Whey Protein Isolate, Chocolate
Dymatize Elite XT, Rich Chocolate
Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate

Directions: Melt dark chocolate in a double boiler, or gently in the microwave. Place all ingredients in a blender, and gently pulse blend until all protein powder lumps are gone.

Mint and Ice Cream Dessert Weight Gain Shake

What you will need:

Ingredient	Calories	Protein	Fat	Carbs
Whole Milk, 8 ounces	146	7.9 g	7.9 g	12.8 g
Ice Cream, 1 cup of vanilla or chocolate	460	8 g	28 g	46 g
Mint Extract, 1/4 teaspoon	0	0 g	0 g	0 g
Chocolate Mint Protein Powder, 2 scoops	230	48 g	3 g	4 g

You can use either vanilla or chocolate ice cream. You can also use plain vanilla or chocolate protein powder with the fresh mint, instead of using a mint protein powder.
Here are some chocolate mint protein powder flavors worth consideration:

IsoFuel, Chocolate Mint
Elite Whey, Chocolate Mint
100% Whey Gold Standard, Chocolate Mint

Directions: Place all ingredients in a blender, and gently pulse blend until all protein powder lumps are gone.

Banana and Strawberry Weight Gain Shake

What you will need:

Ingredient	Calories	Protein	Fat	Carbs
Whole Milk, 12 ounces	293	15.7 g	15.9 g	25.7 g
Heavy Cream, 4 ounces	413	2.5 g	44.3 g	3.3 g
Banana, 1 large	120	1.5 g	0.4 g	31.1 g
Strawberries, 4 medium	15	0.3 g	0.1 g	3.7 g
Strawberry Banana Protein Powder, 2 scoops	240	48 g	2 g	8 g

For protein powder choices, I recommend you choose a "strawberry banana" flavor. If you don't have access to this flavor, use a banana flavored powder or vanilla.
Here are some strawberry banana flavors worth consideration:

Optimum Nutrition 100% Whey Gold Standard, Strawberry Banana
IsoFuel, Strawberry Banana
MGN Pure Whey Protein Isolate, Strawberry Banana

Directions: Place all ingredients in a blender, and gently pulse blend until all protein powder lumps are gone.

Peanut Butter and Bacon Weight Gain Shake

What you will need:

Ingredient	Calories	Protein	Fat	Carbs
Whole Milk, 16 ounces	293	15.7 g	15.9 g	25.7 g
Peanut Butter, 3 tablespoons	282	12 g	24.2 g	9.4 g
Bacon, 2 strips, cooked	92	6.3 g	7.1 g	0.2 g
Peanut Butter Protein Powder, 2 scoops	240	50 g	2 g	4 g

MGN Pure Whey Protein Isolate, Peanut Butter
IsoFuel, Peanut Butter
MusclePharm Combat Powder, Peanut Butter

Directions: Cook bacon until crispy. Break up one piece and place on top of the shake as a garnish. Place all ingredients in a blender, including the second piece of bacon, and gently pulse blend until the piece of bacon is completely incorporated and appears as speckles in the shake, not small pieces.

Pineapple, Coconut and Cinnamon Weight Gain Shake

What you will need:

Ingredient	Calories	Protein	Fat	Carbs
Whole Milk, 12 ounces	219	11.8 g	11.9 g	19.2 g
Heavy Cream, 2 ounces	205	1.2 g	22 g	1.7 g
Canned Coconut Milk, 2 ounces	111	1.1 g	12 g	1.6 g
Pineapple, 3 ounces	43	0.5 g	0.1 g	11.2 g
Cinnamon, 1/4 teaspoon ground	3	0 g	0 g	0.9 g
Cinnamon Protein Powder, 2 scoops	240	48 g	2 g	8 g

For protein powder choices, there are several "cinnamon" flavor choices that you might want to try in this recipe. You can also use any popular vanilla protein powder.
Here are some cinnamon-based flavors worth consideration:

Optimum Nutrition 100% Whey Gold Standard, Cinnamon Graham Cracker
MGN Pure Whey Isolate Protein, Cinnamon Bun
New Whey Nutrition, Vanilla Cinnamon

Directions: Place all ingredients in a blender, and gently pulse blend until all protein powder lumps are gone.

Caramel Cream and Coffee Weight Gain Shake

What you will need:

Ingredient	Calories	Protein	Fat	Carbs
Whole Milk, 8 ounces	146	7.9 g	7.9 g	12.8 g
Heavy Cream, 4 ounces	413	2.5 g	44.3 g	3.3 g
Brewed Coffee, 4 ounces	1	0.1 g	0 g	0 g
Caramel Topping, 2 tablespoons	103	0.6 g	0 g	27 g
Caramel Protein Powder, 2 scoops	240	48 g	2 g	8 g

For protein powder choices, there are several companies that make an "caramel" flavor. Here are some flavors worth consideration:

Optimum Nutrition 100% Whey Gold Standard, Caramel Toffee Fudge
MGN Pure Whey Protein Isolate, Chocolate Caramel

Directions: Place all ingredients in a blender, and gently pulse blend until all protein powder lumps are gone.

Chocolate Malt Weight Gain Shake

What you will need:

Ingredient	Calories	Protein	Fat	Carbs
Whole Milk, 12 ounces	219	11.8 g	11.9 g	19.2 g
Heavy Cream, 2 ounces	205	1.2 g	22 g	1.7 g
Hershey's Whoppers, 10 pieces	100	0.5 g	3.5 g	16 g
Dark Chocolate, 1 ounces (melted)	170	2.2 g	12.1 g	13 g
Chocolate Protein Powder, 2 scoops	240	50 g	2 g	4 g

For protein powder choices, there are numerous companies that make a "chocolate" flavor.
Here are some chocolate flavors worth consideration:

Premium Series Protein, Milk Chocolate
MusclePharm Combat Powder, Chocolate Milk
Dymatize ISO-100, Gourmet Chocolate

Directions: Melt the chocolate in a double boiler and pour into the blender. Place the rest of the ingredients in the blender, and gently pulse blend until all protein powder and Whoppers lumps are gone.

Oatmeal and Brown Sugar Breakfast Weight Gain Shake

What you will need:

Ingredient	Calories	Protein	Fat	Carbs
Whole Milk, 12 ounces	219	11.8 g	11.9 g	19.2 g
Heavy Cream, 2 ounces	205	1.2 g	22 g	1.7 g
Instant or Regular Oats, 1 ounces	107	3.7 g	1.8 g	19.2 g
Brown Sugar, 4 teaspoons	69	0 g	0 g	17.9 g
Vanilla Protein Powder, 2 scoops	240	50 g	2 g	4 g

For protein powder choices, there are numerous companies that make a "vanilla" flavor.
Here are some vanilla flavors worth consideration:

MusclePharm Combat Power, Vanilla
Dymatize Elite XT, Rich Vanilla
Optimum Nutrition 100% Whey Gold Standard, Vanilla Ice Cream

Directions: Place all ingredients in a blender, and gently pulse blend until all protein powder lumps are gone.

Chocolate Avocado Weight Gain Shake

What you will need:

Ingredient	Calories	Protein	Fat	Carbs
Chocolate Milk, 12 ounces	311	11.9 g	12.7 g	38.7 g
Avocado, 1 ripe, halved and pitted	240	3 g	22 g	12.8 g
Dark Chocolate, 1 ounces (melted)	170	2.2 g	12.1 g	13 g
Chocolate Protein Powder, 2 scoops	240	50 g	2 g	4 g

For protein powder choices, there are numerous companies that make a "chocolate" flavor.
Here are some chocolate flavors worth consideration:

Premium Series Protein, Milk Chocolate
MusclePharm Combat Powder, Chocolate Milk
Dymatize ISO-100, Gourmet Chocolate

Directions: Melt the chocolate in a double boiler and pour into the blender. Place the rest of the ingredients in the blender, and gently pulse blend until all protein powder and avocado lumps are gone.

Yummy Diet, Ham and Lentil Soup Recipe

2018-11-21T15:35:00.000-08:00

Ham and Lentil Soup

Now, when I went looking for a good ham and lentil soup, I found as many variations for it as there are coffee stains on my camisoles. So, I aggregated the most likely recipes into one SUPER RECIPE, and gave it a go.
The result was an enormous pot of soup that had both the savory-homey feeling of a winter day in front of a fire, and the healthy-light feeling of a workout at the gym down the street that I never visit anymore.
That’s my husband’s fault.
Anyway, I’ve included the recipe and calorie breakdown for you below. At some points, I use grams to indicate how much of an ingredient I used. If you don’t yet have a food scale, let me take this moment to plead with you to get one. Even if you aren’t on a diet, it’s useful for cooking. You can make that baguette PERFECT if you know just how much water and flour to add.
I wish I had pictures to show you how delectably this soup – it’s so hearty I almost want to call it a stew – turns out. And did I mention it’s remarkably filling? Well it is. And you can’t argue with a set of instructions that takes up less than a paragraph.
Ham and Lentil Soup
SERVES 3
1 1/4 cup Green Lentils
1 cup celery – chopped
1 cup carrots – chopped
1 medium yellow onion – chopped fine
3 cloves garlic [I, of course, used much more!]
32 ounces low sodium vegetable stock (if you’re short, feel free to use chicken stock)
8 ounces low sodium chicken stock (or vegetable, for that matter!)
210g ham (shank), diced
1/2 tsp thyme
1/2 tsp oregano
1/2 tsp basil
1 tsp pepper
1 bay leaf
3 Tbsp tomato sauce (or a can of diced tomatoes)
In a 3.5 quart or larger crockpot, combine all ingredients. Stir together until seasoning and tomato sauce are well-distributed. Cover and cook on LOW for 8-12 hours. Discard the bay leaf before serving.
CALORIE BREAKDOWN
Per Serving
Lentils [190 calories]
Celery [5 calories]
Carrots [10 calories]
Vegetable Stock [30 calories]
Chicken Broth [4 calories]
Tomato Sauce [5 calories]
Ham (shank) [130 calories]
Yellow Onion [30 calories]
TOTAL CALORIES: 404 calories
That’s right. Only 404 calories. ENJOY!

No-Diet, No-Exercise Tips to Lose Weight

2018-11-21T15:31:00.001-08:00

Dropping a few pounds doesn't have to involve deprivation or intense workouts. These tricks will help you slim down the easy way.

Drink Enough Water

1 of 5

All photos

There are so many reasons why water is, among other things, good for your waistline. Drinking cold water can help up your metabolism, since your body will work harder to warm up the liquid, meaning more calories burned for you. Drinking water regularly also helps keep you feeling full so you don't snack on empty calories, and hydrating before you exercise will help release muscle-building hormones in your body — which spells good news for not only your strength goals but also your metabolism.
RELATED: Add these three filling snacks that help you lose weight to your meal plan and slim down faster!

Photo: Corbis Images

Get Enough Sleep

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All photos

Celebs and doctors alike can't stop talking about their go-to weight-loss secret: one of the keys to losing or preventing weight gain is getting enough sleep. Why? Turns out we end up eating more when we're sleep-deprived. A recent study, for example, showed that participants who got only four hours of sleep ended up consuming 300 more calories than when they were well rested.

Photo: Corbis Images

Practice Portion Control

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All photos

Even if you're not on a diet, being mindful of how much you're eating is good practice. It can take a few minutes for your brain to recognize that you're full, so get in the habit of knowing how much an actual serving size is (and how much it takes until you're full), and you'll be less apt to pack on the pounds due to overeating.

Photo: Shutterstock

Drink Green Tea

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All photos

Water's not the only metabolism booster in town. Studies have shown that drinking green tea can give your metabolism a tiny increase — which can add up to over 400 extra calories burned a week! Not only that, the beverage has got some major antioxidant power, so drink up.

Use Your Friends

Best Over The Counter Diet Pills That Work Fast Without Exercises

2018-11-21T14:11:00.000-08:00

What are the best diet pills that work fast without exercise?

Have you been tired of being called plus size women or men? Then, I think it’s time to lose weight. However, various people have been telling me that they are too busy with their work and do not even have time to work out. Therefore, in this article today, I will introduce to them and all of you the best over the counter diet pills that work fast without exercise. I believe they will make massive changes in your life the next couple of months.

Top 10 diet pills that work fast without exercise

1. Fenfast 375

Editor Rating:(4.7 stars)

This is the diet pills that work with the highest speed I have ever known. I have used this product for quite a long time and it has been working a lot so far. It is also trusted my plenty women and men, who are not confident with their bodies. I know that because it is one of the best selling supplements for weight loss on Amazon.

Until now, 2787 customers have left comments and nearly 60 percent of them rated this product 5-star. The others gave fantastic results in their process of losing weight. I guess that was a huge success for all of them as well as the company manufacturing these pills: Intechra Health.

1 bottle: 120 capsules – 30 days.
Price: $49 / bottle, $89 / 2 bottles, …
Money back guarantee: 30 days
Where to buy: The Official Fenfast Website

How can Fenfast 375 help you lose weight?

How can you lose weight without exercises?

Simple, the supplements you use need to affect to your calories and provide energy more than usual. That is what Fenfast 375 does very well and deserves to be one of the best diet pills that work fast without exercise.

Decreasing your appetite and increasing the capability to burn calories

Fenfast 375 is one of the best over the counter appetite suppressants. It works basing on burning the fat, harnessing your appetite, and providing power for you. The primary and also the most important ingredient that helps you lose weight is DL-Phenylalanine. You can find it in the pills for new body building athletes and any other high quality diet supplements in the market. If you choose to use these pills, they will affect you in two different ways: decreasing your appetite and increasing the capability to burn calories. Combining using this product with an appropriate diet, you will have the most beautiful body ever. That is what I have experienced on myself.

It can control your hunger and provide great energy for you.

Another substance that has a significant contribution to your weight loss process is Hordenine HCI. It can control your hunger and provide great energy for you while your weight is reducing. This ingredient is also very popular in pills for athletes before entering competitions. It will help them maintain their weight and anyone having some extra kilos will achieve a perfect condition as well before competing.

Reduces stress and increase level of power

And to complete the formula, Beta Phenylethylamine HCL was added. Researchers from Intechra Health have had to work for years to find out such an efficient formula like this. Beta Phenylethylamine HCL, when combining with Hordenine HCI, will become one great united substance that reduces stress and increase level of power. It is the reason why various people still feel so healthy and energetic although their weight is reducing so fast.

After taking these pills, you can reduce about 15 to 20 pounds per month. That is the most excellent result I have ever seen and experienced. Within the first month of having the supplements regularly, I lost 15 pounds and the next month is 19 pounds. It’s amazing, right? You will have the same result just like me if you choose this product.

Fenfast 375 → The Best Over The Counter Diet Pills That Work Fast For 2017lose weight fast pills

Learn more information about Fenfast 375

2. Phen375

Editor Rating:(4.7 stars)

Phen375 is manufactured by RDK Global, which is a familiar company in United States. One special thing about Phen375 is that it was approved to meet the standard of Food and Drug Administration (FDA) of America.

I think that is why so many people trust it to assist them in their weight loss process. Moreover, it is also claimed to be one of the best diet pills that work fast without exercise by users. That is fascinating, right?

1 bottle: 30 capsules.
Price: $65.95/ bottle
Money back guarantee: 60 days
Where to buy: The Official Phen375 Website

How can Phen375 help you lose weight?

Unlike the last pills in this list of the best weight loss pills that work fast without exercise, Phen375 focuses on burning the fat inside your body and that is how your weight will be reduced quickly. There are some ingredients that you need to pay attention in these supplements:

Citrus Aurantium: You may have heard of this one. It is a stimulant extracted from red orange and grapefruit. It will help you metabolize food quicker and consume more calories than usual.
L-Carnitine: This one is responsible for releasing unused fat and transferring it into your bloodstream. That is a very excellent way to burn your calories and lose some extra kilos.
Capsaicin: I really like this ingredient because in this product, it will help you lose the most weight. 270 calories more are the number they talk about. And Capsaicin is capable of that because it can increase both your blood flow and temperature. Therefore, more nutrients will be transformed and a greater amount of fat will be consumed.
Caffeine: As usual, it plays a crucial role in inhibiting your hunger so that you will eat less and your weight will be reduced.
Eurycoma Longifolia: You may have one question that if Phen375 burn so much fat in your body, how can you have enough strength to work all day? I say don’t worry because this Indonesian natural burner, Eurycoma Longifolia, will prevent the other ingredients from “killing” good cells. It means that you will be able to eliminate harmful fat and keep the strength.

Basing on all of these elements and ingredients, you can reduce about 12 pounds per month when using this product. Due to being approved by FDA, these pills will be very safe for you to lose weight. Nevertheless, it is not recommended to take any supplements before going to bed. Because its principle is burning calories, you need to stay awake for it to do that. Therefore, no more sleeping once you have taken it.

Phen375 → The Best Over The Counter Appetite Suppressant

Learn more information about Phen375

3. PhenQ

Editor Rating:(4.8 stars)

PhenQ is another best-selling weight loss supplement from Wolfson Berg Limited, which has helped nearly 200 thousand customers and received millions of positive feedbacks from all over the world. Produced in the US and UK by a proven formula, PhenQ brings the highest quality to people who are finding the best weight loss pills.

“With PhenQ, you can have the body you ever want” has become the most magical slogan of all time.

1 bottle: 60 capsules – 30 days.
Retail: ~~$79.95~~ $69.95/ bottle
FAST & FREE SHIPPING
Money back guarantee: 60 days
Where to buy: The Official PhenQ Website

It also seems like everybody can be appropriate to that. And they can do it very quickly without working out. You will find out the reason why I put this product in my list of the best over the counter diet pills that work fast without exercise in subsequent parts.

How can PhenQ help you lose weight?

“Emotional Eating“

Not only can PhenQ reduce your weight by burning fat but it also can enhance your mood. It sounds a little funny, doesn’t it? I had the same feeling when I first read its effects. However, it does make more sense when you understand its principle, which is called under an affectedly pretty name: Emotional Eating. It means that you use food to fill craters in your soul rather than to make your stomach full. And that is extremely easy for anybody to get obesity.

Therefore, PhenQ was produced and capable to stop that by making you feel more optimistic. Not many diet pills can do that and that is why I put it in this list of the best weight loss pills that work fast without exercises. My sister, Barbara, used to take advantage of PhenQ when she was diagnosed to have obesity and depression after giving birth. And those supplements helped her a lot. I witnessed her change from physical to mental condition, which was so magically.

She lost over 70 pounds and recovered from depression within only 5 months. That was the highest speed I had ever known. All thanked to PhenQ burning the fat, preventing it from producing more, and enhancing both of her mood and energy.

Increase your body heat & burning more calories

It uses Capsimax Powder instead of Capsaicin, as in Phen375, to increase your body heat. That is a composition of piperine, caffeine, niacin, and capsicum. It contains active thermogenesis, which is responsible for burning more calories.

Maintain the healthy fat

Moreover, the calcium carbonate will maintain the healthy fat and give you energy when your weight is reducing. Also, you will feel very cheery and your bones will be a lot more enduring than before.

Reduce the amount of sugar, calories

And finally, chromium picolinate is the main ingredient that will reduce the amount of sugar, calories, and prevent them from producing too much. It can be found in various foods, such as vegetables, meat, or wholegrain. With the content that PhenQ has, you won’t have to worry about gaining weight ever again.

PhenQ → The Best Over The Counter Phentermine Alternative

Learn more information about PhenQ

4. Phen24

Editor Rating:(4.9 stars)

Is this name familiar to you?

It is one of the most common diet pills that are being used by plus size women recently. It’s also a product from Wolfson Berg Limited, a famous brand in the field of weight loss supplement for so many years.

Various ingredients were composed to make this product, one of which is extract from green tea. With tons of benefits, it is one of the most crucial parts that contribute to not only your process of losing weight but also your overall health.

→ Better And Adequate Sleep To Lose Weight.

Read review

Retail: ~~$84.99~~ $74.99/ 1 box – 30 days
1 box: Phen24 day – 30 capsules & Phen24 night – 60 capsules
FAST & FREE SHIPPING
Money back guarantee: 60 days
Where to buy: The Official Phen24 Website

How can Phen24 help you lose weight?

The reason I name it in this list of the best diet pills that work fast without exercise is because it can help you consume your calories day and night. It means that even when you are asleep, you can still lose weight if you have taken these pills. That sounds so astonishing and strange, doesn’t it?

But it’s true. You will find two different bottles in Phen24 box, one of which is set to be taken by day and the other is in contrast, by night.

Phen24 day

The Phen24 day has plenty terrific ingredients that can assist you to lose weight without exercising much, such as Caffeine and Guarana Extract. Caffeine plays an important role in inhibiting your appetite, which helps you eat less and reduce your input. However, without acquiring less food than before, your body will lose energy very quickly. Therefore, they added another ingredient to provide you extra power, which is extract from Guarana. It has tons of benefits for your health and the most efficient one is to optimize metabolism. Therefore, the fat burning process will be fostered at a relative rate and your body will lose weight at the highest speed.

Phen24 night

On the contrary, Biotin, Glucomannan, and Green Tea Extract in the Phen24 night will help you burn your redundant calories at maximum rate. Because when you are asleep, your body will stay in at-rest state. So these pills will have a chance to promote their effects to the highest. Biotin is a very imperative vitamin to break down the fat cells and carbonhydrates, which means that it will double the effects of the fat burning process in your body. Moreover, Glucomannan is a type of fiber that can be dissolved. It will maintain the energy inside your body in a longer period so you won’t crave for food as much as before. And finally, as I mentioned, Green Tea extract will enhance your metabolism and help you have a comfortable sleep.

Therefore, you will burn even more calories when you are sleeping than when you are awake. That is the secret to lose weight without exercises of these pills. If you use it, 13 to 15 pounds are the amount you can lose in a month. Lots of people have succeeded and so could you.

Phen24 → The Best Weight loss Pills In 2017

Learn more information about Phen24

5. PhenBlue

Editor Rating:(4.5 stars)

In my opinion, of all the products in this list, I think these pills from Intechra Health not only help users lose weight quickly but also build the most beautiful body ever.

It will approach your body in every way and you will find yourself stronger and more confident in a very short time. Only five ingredients are contained in this product but they are the five strongest ones.

I have to admit that the researchers as well as manufacturer of this product were so brilliant to find out appropriate content for each one. That was why PhenBlue was nominated the Best Weight Lost Pill in 2013 and could take a place in my list of the best diet pills that work fast without exercises today.

1 bottle: 120 capsules – 30 days.
Price: ~~$43~~ $34/ bottle, ~~$79~~ $62/ 2 bottles, …
Money back guarantee: 30 days
Where to buy: The Official PhenBlue Website

How can PhenBlue help you lose weight?

It can be classified as one of the two quickest ways to lose weight among the weight loss pills that work fast without exercises in this list because it will help you reduce about 15 to 20 pounds per month. In my experiences, besides Fenfast 375, it is the only other diet pills can do that. You may want to discover how it affects your body by looking at five primary ingredients.

Caffeine extract: As usual, it plays a main role in controlling your hunger; therefore, you will eat less and your weight will be decreased gradually.
5-HTP: It is a type of an amino acid, which is responsible for producing serotonin in your body. Due to losing weight in only a short period, there may be chances that you will experience exhaustion and even depression sometimes. Therefore, this substance will enhance your mood and prevents yourself from feeling down and emotional eating.
7-Keto-DHEA: Here comes to the fat burning element. 7-Keto-DHEA will have a significant effect on your body and improve the calories-consuming-process. I was really surprised to see how much fat it can burn in a month when watching my friend, Sienna, use it. She lost precisely 60 pounds after three month, which reduced her weight from 200 to 120 pounds. And she looked so slender and her abdominal muscle was entirely flat. That was when I started believing in PhenBlue and looking for some other high quality diet pills for myself.
EGCG: I love this one because it makes us look younger. It’s an antioxidant, an extract from green tea, which prevents your skin from getting shriveled while your weight is decreasing quickly. I think it was a reason why Sienna abdominal muscles looked so terrific.
Forskolin: After 7-Keto-DHEA burns all the harmful fat, this one will progressively shrink the muscles and make them more in shape. It is most used by body builders as a supporting factor to grow tough body.

PhenBlue is the over the counter Phentermine alternative. Because you will reduce your weight very quickly, there will be some side effects. For example, insomnia, headaches, or nausea. Although they are not a huge concern to users but I think you should know to protect yourself from being exhausted or tiredness.

PhenBlue → One Of The Best Over The Counter Appetite Suppressantslose weight fast pills

Learn more information about PhenBlue

6. Garcinia Extra

Performance – 4.7/5

Garcinia Extra has long gained the title of #1 miracle fat burner. And what makes it worth the title is that the ingredients are just Garcinia and Rasberry. These fruits are common as vitamin-rich foods but seem to less common in weight loss benefit.

However, in fact, Garcinia Cambogia and Rasberry Ketone have active properties in fat burning, suppressing appetite, and preventing body fat storage. Also, Garcinia Extra is one of the fastest and best-selling fat burners on today’s market. For those who may feel strange about this fruit, it is commonly known as Tamarind – a small pumpkin-shaped fruit.

1 bottle: 60 capsules – 30 days.
Retail: ~~$59.95~~ $49.95/bottle
Money back guarantee: 60 days
Where to buy: The Official Garcinia Extra Website

Safety – 4.7/5

Garcinia Extra has long gained the belief from medical experts as a natural and safe weight loss product. And as the ingredients are all from nature, Garcinia Extra is free from any side effect. With Garcinia Extra, the weight loss process is most seen in tighter abs, firmer bum, and thinner legs.

Most of the testimonials reported that they lost about 10 pounds after a month. And the best part is, there was no need for any food plan or workout session. Garcinia Extra are also less commonly known as a pill that melts away fat and gives you a tight body.

Learn more information about Garcinia Extra

7. Apex-TX5

Performance – 4.6/5

Apex-TX5 acts with 4 main roles – metabolism enhancer, fat loss catalyst, thermogenic intensifier, and appetite suppressant. And of course, all the ingredients are under the support of elaborate clinical studies from Intechra Health. Apex-TX5 consists of Beta-phenylethylamine HCl, Acetyl L-Carnitine, L-Tyrosine, Theobromine, and Caffeine Anhydrous.

These ingredients take superb weight loss action to help you achieve the weight goal. But at the same time, they do not expose you to the side effects. Overall, Apex-TX5 promotes better mood and easier weight loss, which contribute to your own fitness. As a result, not only your weight will decrease but also the physical condition will not be compromised.

Check price

Money back guarantee: 30 days

Safety – 4.6/5

Apex-TX5 does not contain any preservatives or harmful chemicals. This means that there should not be any side effect of taking the pills. However, users are always reminded to take the instruction into careful consideration. And not following the instruction, especially overdosing the pills may lead to unexpected consequences such as headache and dizziness.

Intechra Health also provides many studies proving the safety of each ingredient. You can easily find them on its site, and some of the ingredients are even considered as most powerful metabolism enhancer on the market. With the 100% clinically-research ingredients, Apex-TX5 has its own reputation for its performance.

Learn more information about Apex-TX5

8. Adiphene

Editor Rating:(4.5 stars)

An extra product coming from RDK Global Pharm that I would like to introduce today is Adiphene. It can be considered one of the most successful and impressive products of this brand because of the formula it contains. 12 ingredients were composed to make up 60 capsules and all of them have a great power for you to lose weight without taking exercises.

They are divided into 5 different categories, which affect your weight in 5 distinct ways that you can never imagine. The only thing you can see and feel is the changes in your body and how confident you are getting every single day. I will show you how each category can put an impact on you in subsequent parts.

1 bottle: 60 capsules
Price: $65.95/ bottle
Money back guarantee: 60 days
Where to buy: Adiphene Website

How can Adiphene help you lose weight?

If other weight loss supplements focus on burning fat, Adiphene concentrates more on increasing the quality of your metabolism and overall health. By dividing 12 ingredients into five different categories, it is one of the best diet pills that work fast without exercise.

Three fat metabolizers: L-Carnitine, vitamin B, and extract from ginger root are included. I guess you can already discover what they are capable of. If you choose this product, it will enhance your speed of metabolism and burn fat in a shorter period. And therefore, you will lose weight faster. You may already know about L-Carnitine when I introduced Phen375. And ginger and vitamin B are all natural weight loss ingredients, which will strongly support the weight loss process.
One fat binder: It is an extract from Chitosan, a typical ingredient for weight loss in Japan as well as Europe. If the metabolizers reduce fat, Chitosan will lock it and make it produce at the minimum rate. Moreover, it contains a significant amount of fiber, which assists your digestion to function better. If you want to lose weight but have problems with digesting, these pills are perfect for you.
One appetite harnessing substance: I think you already know about Glucomannan, which I mentioned in some previous parts. Along with reducing your weight, Adiphene will decrease your hunger and you will eat less than usual. And because you don’t need to exercise while using these pills, preparing an appropriate diet would be necessary. You certainly don’t want to get exhausted, do you?
Two thermogenic driving forces: Cayenne capsicum and cinnamon are what the manufacturer used. They will raise your body’s temperature and; therefore, you will burn your calories far faster. It’s easy to understand, right?
Five stimulants: The last group consists of some stimulants which are used to support the others. They are all familiar ones, including orange, guarana, cacoa extract, panax ginseng, and chromium picolinate. You will burn fat and control the amount of insulin really quickly thanks to them.

Although some side effect may be available, you can still lose about 10 pounds per month without taking exercises. That is such a great result for anyone.

Learn more information about Adiphene

9. Green Coffee

Performance – 4.5/5

Green Coffee Bean Extract is a completely natural solution for painless weight loss. The one and the only ingredient is the name itself, and undoubtedly you can find its effects for fast weight loss from many medical information sources. Specifically, the green coffee bean extract has its benefits in lowering blood pressure and cholesterol level.

Additionally, it is a rich source of your energy while also being beneficial in reducing the cravings. However, the most powerful feature of Green Coffee Bean Extract is improving focus and concentration. Consequently, taking these pills means you can lose weight fast knowing for sure that your mental and physical condition are still at their best.

~~£29.99~~ £19.95
Money back guarantee: 30 days
Where to buy: Evolution Slimming

Safety – 4.7/5

The ingredient in Green Coffee Extract has been featured on many TV shows. It has been proven to be one of the best diet pills that work fast without exercise. This product is also under the approval of FDA for the manufacturing facilities. And as this pill has only one ingredient, the weight loss power focuses on fat burning and maintain a high level of energy for your body.

Besides the 100% pure ingredients, Green Coffee Bean Extract has the GMP Certification, which supports its high quality in weight loss effects. Furthermore, the Green Coffee Bean Extract has its own research proving its efficacy and safety when in appropriate use. This research was published by DovePress and is under the administration of US National Library of Medicine – National Institutes of Health.

Learn more information about Green Coffee Bean Extract

10. Green Tea Extra Strength

Performance – 4.5/5

We all know the power of green tea in fat burning. And in Green Tea Extra Strength, all the ingredients serve this purpose. Besides the primary function of fat burning, Green Tea Extra Strength also improves the strength of muscles, joints, and brain. It thus acts as an endurance booster for your body.

Green Tea Extra Strength does a lot more than just helping you to lose weight. The polyphenols in green tea are also useful in preventing swelling and inflammation. This property of green tea facilitates the joint and muscle movement, promoting the overall well-being of the body. Additionally, catechins in green tea lower the risk of infection and restrain the growth of harmful bacteria. In other words, this pill enhances the dental health as well.

~~£29.99~~ £6.99
Money back guarantee: 30 days
Where to buy: Evolution Slimming

Safety – 4.7/5

All ingredients of Green Tea Extra Strength are natural. And as people tend to prefer the natural formulas, this brand does a great job in acquiring customer’s belief. Also, Green Tea Extra Strength is under the protection of Trusted Shops Buyers. This again reinforces its quality of efficacy and safety while in use.

Green Tea Extra Strength is one of Evolution Slimming weight loss products. And this means that they are all made in a GMP and FDA approved quality. The best diet pills cannot miss these standards, and Green Tea Extra Strength undoubtedly has full protection for its quality of performance.

Learn more information about Green Tea Extra

Which one to choose?

To make it easy for you to choose among the weight loss pills that work fast without exercise, I have made the following summary table.

comparison table

In my point of view, I still like Fenfast 375 which helped me win in the process of losing weight. It can reduce a great deal of weight, which is from 15 to 20 pounds per month. Its price is also very reasonable and it has no side effects. That is the diet pills that I will recommend everyone to use. However, you can choose which one suitable for you. And if you can ask for your doctor’s opinion before buying one, it will be the safest way.

Contents

Things to keep in mind when losing weight fast

The bad ingredients in fast weight loss pills should be avoided

There are many fast diet pills from different manufacturers that claim to make you lose weight fast and some of them really work, but do you know what are the ingredients added in the weight loss pills that make it so effective. FDA approved pills are available over the counter whereas some can only be purchased when a doctor prescribed it. Few ingredients used in the fast weight loss pills are harmful as well. Take a look at those ingredients

Sibutramine

This stimulant increases the risk of stroke, arrhythmias, and heart attack. There is a long list of the side effects of this ingredient.

Phenolphthalein

It is another ingredient that may cause cancer as well. Phenolphthalein has been a hidden ingredient found in few diet pills. It is declared by FDA that it is neither safe nor effective.

Synephrine/Bitter Orange

Synephrine is a chemical found in bitter orange. It can cause stroke, heart attack, fainting, high blood pressure, insomnia, vomiting, heartaches, and increased heart rate.

Fenproporex

This ingredient is a stimulant that is banned in the USA. It may cause heart arrhythmias as it is turned in amphetamine in your body that can also lead to sudden death. Fenproporex is also addictive.

How much is a healthy weight loss per month?

You may find a lot of products that claim to make you lose 20 or even 30 pounds in a month just to attract you. Before trusting any such brand or wasting money on such useless products you need to know how much weight you can lose in a month.

If you follow a strict diet plan, then you will be losing around 9 to 10 pounds in a month. One pound equals to 3500 calories (1 pound = 350 calories). By that logic, if you drop 1000 calories in a day for a week, then you will be losing 2 pounds in a week.

So basically, you need to cut your calorie intake and burn more calories to get in shape. You can burn calories by doing some exercises or hitting a gym. You can burn 229 calories by running on a treadmill for around 20 minutes. 30 minutes kickboxing will make you lose 357 calories. 30 minutes of swimming breast strokes can reduce 189 calories. Using the elliptical machine for 30 minutes reduce 179 calories.

So, now you know how many pounds should you lose in a month? It shouldn’t be more than 1 – 2 pounds in a week.

Build a healthy diet

For a healthy diet, you need to add a balanced amount of nutrients to your daily routine meals.

Fiber

It is necessary to eat foods that are rich in fiber as it helps you lose weight, improves your skin, and lowers the risk of stroke, heart diseases, and diabetes. You need to consume 21 – 38 grams of fiber regularly. Beans, nuts, vegetable, fruits, and grains are the source of dietary fiber.

Carbohydrates

Carbohydrates are also a source of energy. But that doesn’t mean you keep taking sugary foods as they are high in calories as well. To add carbohydrates you need to take it from unrefined and complex carbs such as fruit, whole grains, and non-starchy vegetables. It maintains a healthy weight and stabilizes blood sugar.

Fat

It is not that fat that can wreck your diet and makes you gain weight. It is the good fat that is essential for your health. Omega-3s, a good fat, is important for your mental and physical health. It protects your heart and brain. If you add the correct amount of fat in your diet, then you will get a reduced waistline.

Protein

Protein is one of the essential nutrients that you need to add to your meals. It increases the level of appetite-reducing hormones meanwhile reduces the level of hunger hormones. As it reduces your appetite, you will automatically take fewer calories that aid in weight loss. Protein gives you a feeling of fullness. Source of protein are nuts, seeds, beans, dairy products, fish, and soy products.

Ways to Maintain Weight Loss

To maintain the weight loss is not difficult as it seems. Take a look at the tips to lose as well as maintain weight loss.

Tips To Lose Weight

Calculate

Make a calorie chart and start listing things you have eaten in a day and then count the calories. This will make you aware of the calories present in the food so that you may take the exact amount of calories needed by your body.

Breakfast

Never try to skip breakfast as it is the most important meal of the day. It helps boost the metabolism if taken within 30 minutes after waking up. After a healthy breakfast, you will not need any junk or snacks as you already feel fuller.

Soup- The Starter

Ever wonder why many people prefer to have soup as a starter? Soup is actually low in calories and it also makes you a bit full so you will be eating less. So, start your dinner with a veggie soup.

Water

Drinking plenty of water is something recommended by doctors and health practitioners to keep you hydrated. The other benefit of drinking ice-cold water is that it increases the metabolic rate, which contributes to weight loss as well as gives you a feeling of fullness if drank before a meal.

Conclusion

Thank you for reading my list of the best diet pills that work fast without exercise. I hope you will be able to pick the right weight loss supplements and achieve the body you ever want.

Fitness and Yum!

8 Scoliosis Workout Exercises You Can Try at Home!

8 Scoliosis Workout Exercises You Can Try at Home

Originally published on Fitness and Yum

Introduction

Helpful Tools for Scoliosis Exercises

Core-Strengthening Exercises for Scoliosis

Many recommended exercises are inspired by Pilates, which is proven to build strength and improve posture. In one study, women who practiced Pilates for nine months increased abdominal strength by up to 20% and reduced muscular imbalances.Here are eight exercises you can do at home:

1. Spider

Stand facing a wall, feet together.Place hands on the wall at chest height.Tighten abs and walk fingers up the wall, rising onto tiptoes.Once arms are fully extended, walk fingers back down.Repeat, keeping abs and lower back engaged.

2. Pelvic Tilts

Lie face-up with knees bent, feet flat, arms at sides.Tighten belly and buttocks to curl pelvic bone inward, flattening lower back against the floor.Hold for five seconds, breathing normally, then release.Repeat.

3. Cat-Camel

Get on hands and knees, abs tight, head straight.Inhale, lift lower rib cage, round back, relax neck.Exhale, lower chest toward floor, look slightly upward.Return to start and repeat.

4. Crunches

Lie with lower back on a stability ball, feet on the floor.Place fingertips behind head, elbows wide.Sit up, engaging abs, then lower back down.

5. Back Extensions

Lie stomach-down on a stability ball, feet braced against a wall.Fingertips behind ears.Lower torso into the ball, then lift up (reverse crunch motion).

6. Leg and Arm Extension

Lie belly-down across a stability ball, hands and toes on the floor.Contract abs and lower back.Raise right arm and left leg until parallel to the floor, then lower and switch sides.

7. Squats

Stand on a BOSU Balance Trainer, arms extended in front.Sit back as if into a chair, thighs parallel to the floor, knees over ankles.Push through heels to return to standing.

8. Superman

Lie on stomach, arms extended in front, palms down.Lift both arms and feet off the ground.Hold, then release.

Bonus: Foam Roller Balancing

Lie lengthwise on a foam roller, tail at one end, head at the other, feet hip-width apart.Lift one knee so calf is parallel to the floor while lifting the opposite arm straight up.Return to start and repeat on the other side.

Conclusion

10 easy winter exercise tips for winter

10 easy winter exercise tips for winter

9 Best Types of Exercise for Older Adults!

9 Best Types of Exercise for Older Adults

Stay strong, be safe, and maintain your independence by integrating these top fitness options into your training plan.

1. Swimming

2. Yoga

3. Pilates

4. Bodyweight Training

5. Resistance-Band Training

6. Walking

7. Cycling

8. Strength and Aerobic Classes

9. Personal Training

Learn How I Got Gym Clients Flying Through The Doors!

The Simple Way To Lose Weight

10 Top Tips For Weight Management

How Much Protein Should You Eat Each Day to Build Muscle?

WOW !! Eat Delicious Foods AND Lose Weight?!?!

5 foods to eat during winter for good health

Sudden temperature fluctuations and the air pollution can make you fall sick. Here are some foods that you need to include in your diet for good health.

Read More on https://fitnessandyum.blogspot.com/

Drake’s Muscle Building Workouts and Diet Revealed

Jonny Roxx – Drake’s Personal Trainer

Drake’s Diet

Drake’s Bench Press

7 Sports Nutrition Myths Holding You Back

10 HIIT Workouts to Get You Shredded for Summer

10 HIIT Workouts to Get You Shredded for Summer

Find More on https://fitnessandyum.blogspot.com/

1. Burpee Interval Workout

2. Jump Rope Interval Workout

3. Resistance Band Finisher

4. Lower-Body Interval Workout

5. Abs Interval Workout

6. Stair Stepper Machine Interval Workout

7. Battle Rope Interval Workout

8. Sled Training Interval Workout

9. Resistance Training Interval Workout

10. Sprint Interval Workout

8 New-Mom Workout Moves to Do With Baby

Break a Sweat with Baby

Baby Dancing

Curl-Up (A)

Curl-Up (B)

Reverse Baby Curl (A)

Reverse Baby Curl (B)

Baby Overhead Press (A)

Baby Overhead Press (B)

Baby Bench Press (A)

Baby Bench Press (B)

Pliés

Walking Lunges

Many recommended exercises are inspired by Pilates, which is proven to build strength and improve posture. In one study, women who practiced Pilates for nine months increased abdominal strength by up to 20% and reduced muscular imbalances.
Here are eight exercises you can do at home:

Stand facing a wall, feet together.
Place hands on the wall at chest height.
Tighten abs and walk fingers up the wall, rising onto tiptoes.
Once arms are fully extended, walk fingers back down.
Repeat, keeping abs and lower back engaged.

Lie face-up with knees bent, feet flat, arms at sides.
Tighten belly and buttocks to curl pelvic bone inward, flattening lower back against the floor.
Hold for five seconds, breathing normally, then release.
Repeat.

Get on hands and knees, abs tight, head straight.
Inhale, lift lower rib cage, round back, relax neck.
Exhale, lower chest toward floor, look slightly upward.
Return to start and repeat.

Lie with lower back on a stability ball, feet on the floor.
Place fingertips behind head, elbows wide.
Sit up, engaging abs, then lower back down.

Lie stomach-down on a stability ball, feet braced against a wall.
Fingertips behind ears.
Lower torso into the ball, then lift up (reverse crunch motion).

Lie belly-down across a stability ball, hands and toes on the floor.
Contract abs and lower back.
Raise right arm and left leg until parallel to the floor, then lower and switch sides.

Stand on a BOSU Balance Trainer, arms extended in front.
Sit back as if into a chair, thighs parallel to the floor, knees over ankles.
Push through heels to return to standing.

Lie on stomach, arms extended in front, palms down.
Lift both arms and feet off the ground.
Hold, then release.

Lie lengthwise on a foam roller, tail at one end, head at the other, feet hip-width apart.
Lift one knee so calf is parallel to the floor while lifting the opposite arm straight up.
Return to start and repeat on the other side.