How To Get A Perfect Shaped Body In Summer To Flaunt Under A T shirt

Who don't want to flaunt their sculpted and good looking body inside a body hugging shirt? I think almost everyone wants to look like that. A fit body looks awesome in a T shirt which fashionably shows your biceps, shoulder and chest. A good and fit body makes a nice style statement. But it takes a lot of hard work and discipline in your life to achieve your awesome body goals.

Your chest, shoulder, thighs and legs are the key areas to get sculpted for a good looking overall physical appearance. Following are the most common and popular exercises with or without equipments you must do to get an awesome physique.

PUSH UP

         

It is the most famous exercise you must do. Push up known as a full body exercise because it works on your complete body. Push up mainly strengthen your chest, biceps and shoulder muscles. It's other variation also works on your triceps. Just do the push ups regularly and increase the push up count.

1. Push ups beneficial for your upper body fitness. 

2. Push up is a common and fast way to build upper body strength.

DUMBBELLS EXERCISES

Dumbbells are the main equipment in any gym you can find. With dumbbells you can do different exercises which works on your shoulders, back, biceps and triceps muscles. Pick a dumbbell set or pair with adequate weight and lift them as per the exercise you want. They surely improve your fitness level and shapes your upper body.

1. Dumbbell bench press- It works on your chest and triceps. It requires a pair of dumbbell and a flat bench.

2. Dumbbell Biceps Curl- It is a classic exercise which works on your biceps. Performing biceps curl shapes your biceps and forearms perfectly.

3. Dumbbell Shoulder Press- It is one of the best exercise which works on your shoulders. Perfectly shaped shoulders makes your physique look good.

BARBELL EXERCISES

Barbell is also an effective gym equipment and has many exercise variation which works on your shoulders, uper chest, thighs, glutes and legs. A barbell used in different types of weight training and weight lifting exercises.

1. Barbell squat - Barbell squat is a common exercise which involves compound movement of your body. It is great for your lower body muscles. Increase the weight when you feel you can. This "king of exercise" can surely make your legs fabulous.

2. Dead lift - Dead lift is a great weight lifting exercise using a barbell. It works on your overall body but important for your back muscles. In dead lift you lift the weight lying on the ground with proper posture and form. It works on different muscles group like lower back. Regular practicing dead lift improves your back muscle strength and your posture.

PLANK

PLANK has many variations and acts largely on your core. It tighten the core muscles and strengthen your back.

1. Forearm Plank- It is most common plank position which is done in a push up like position. Your body weight is on the forearms while doing this. Plank strengthen your abdominal. shoulder and back muscles. If you want a strong and toned abs, you must perform plank.

2. Side plank- Side plank is an another variation of plank which acts on your oblique abdominal muscles. You can hold as much as you can in your side position.

BOTTOM LINE :

The above exercises are the most common and effective. Although there are tons of exercises and workout routines therefore it's up to you and your trainer who can decide what is good for you. It is essential to follow a good workout routine and a healthy diet so that you can gain maximum strength and good physique.

READ MORE -  7 Abs Exercises You Can Do At Home Easily.

Awesome Health Benefits Of Regular Exercise

Hi, today I am talking about health benefits of Regular exercise. I think you know what is the meaning  of doing exercise. But I believe you can get more benefits if you understand it more deeply.

It is a universal and true thing about fitness that to remain fit, you have to eat well, sleep well, and most importantly exercise daily. Otherwise You can become obese and sick, really Sick.

BUT WHAT ABOUT YOUR LAZINESS?

To wake up early is the most difficult task for some of our friends, isn't it? I am sure you agree with me. But to get a good physical health, first of all you need to leave your laziness. You may be agree with me that your laziness is the first main obstacle to get your Dream Physical fitness level. It is better to leave your bed early and starts warming up your body.

WATER, WATER & WATER:

Drink a glass of Mild warm water when you wake up. It will activate your metabolism and hydrates you. Drinking water early in the morning also remove bad particles from your body.

EXERCISE OF ANY TYPE:

There are plenty of exercises you can do at gym or at home. Body weight exercises are great, especially when you have a busy schedule. You can do body weight exercise at your home or You can join your nearby gym. In my view you should join gym for better and faster fitness result.

There are many different forms of exercising like yoga, with gym equipments, body weight, dancing, swimming etc. All these methods can get you fit If you do regularly.

DO YOU WANT WEIGHT LOSS?

You must understand that fat burn and better flexibility can achieve through regular exercise, eating good food and better sleep. You should stop smoking and drinking (alcohol) immediately because these are harmful to your body.

Here are the BENEFITS of regular exercise.

1. Your weight will be reduces and you can get your fit body.

2. Your stamina will improve like never before.

3. Your muscle mass improve as well as your bone density. You will feel stronger.

4. Your immune system will strengthened.

5. Better physical flexibility.

6. Attractive physical appearance, hence your confidence will improved.

7. Better Cardio vascular health.

8. Diseases can't get you easily due to good immune system.

9. Better brain health.

10. Better sleep quality.


BOTTOM LINE:

I bet you understand the benefits of regular exercising. It took only 15 to 30 minutes daily. Good food and good habits are also important for yours physical health, actually good eating habits are equally important like regular exercise. Click here to read about good eating habits and their results on your body.

10 Best Ways To Keep You Motivated For Regular Exercise

Motivation is the key for any work or task. Keeping yourself motivated for regular physical activity is not an easy job. As a human being you may face several personal or other problems which can distracts you from your exercise routine but your aim must be clear.

Your aim to be physically active would not be fulfilled unless you put your hard work and dedication into it. But you may feel uninspired sometimes due to your personal reasons. 

You find it difficult to go regularly and do exercises or jogging without any motivation. So how to stay motivated? Here are few tips for you to stay your motivation level up.

SET A GOAL

Prepare your plan to achieve your fitness goal. A properly created plan will help you to clear your mind and motivate you. A clear and realistic goal makes you stick to the plan. Your goal should be like that you have to complete certain miles in a fix time period or you will lift up the weight up to a certain level in a fix time frame.

Your goal is your mission so that you will remain motivated. 

FIND A BUDDY

Two friends are good to do exercises together. They support, encourage and inspire each other to do more sets. They keep motivated each other on regular basis. So you don't need to worry about motivation with your fitness buddy.

JOIN A CLUB

Joining a sports club is a good idea. You can find your fitness buddy their. They provide you a routine and timetable for your exercises. You can find a instructor in club. It is easier and more convenient for you to join a club to get physically active regularly and stay motivated.

COMPETE AGAINST YOURSELF

A fitness tracker might help you to compete against yourself. With the fitness gadgets you can check your daily fitness level and motivate yourself to level up. Your heart rate, calorie burn data are all you can find on your fitness tracker on daily basis. You can actually find a good motivator in your fitness gadget which makes you compete against yourself to achieve your fitness aim.

USE MUSIC TO KEEP YOU BUSY

Good music keeps you motivated all the time. You can use wireless or wired headphones while doing running or in the gym. But you need to take extra precaution with headphones while walking near the roads. it can be dangerous. Be alerted. Listen radio, or your favorite music during workout.

JOIN COMMUNITY EVENTS OR COMPETITION

If there are community events or competition near you, you must join it. These competition among people can give you your next fitness goal. You should participate in these events whilst improving your health. It also motivate you by seeing other people physical activity.

CHANGE EXERCISES

Change your exercises regularly. Same exercises repeatedly can make you bore. So shake up your routine with different exercises like compound exercises which works on more muscles in a single workout. Go for swimming with friends or walk to change your mood.

RECORD YOUR PROGRESS

Monitor your daily achievement and record it on a diary or calendar. Your previous record will inspire you to break it in future. It helps you to stay motivated and increase your fitness level.

GET INSPIRE BY FITNESS MAGAZINES

Fitness magazines or books gives information about the latest fitness trends and shows the story of fitness heroes. These can help you to get inspire and improves yourself. You can find your weaknesses and build some strength. Accept the challenge and motivate yourself to achieve more.

DON'T FEEL GUILTY

Never feel guilty and do not loose your motivation if you are not achieving your targets. If you push yourself too hard day after day you will get tired and sore and lose motivation very quickly. It’s important to moderate your exercise and vary the intensity and type of exercise you do. Don’t feel guilty if you have slipped out of routine for a few days. Just move on and start again.

The bottom line is that your inner side must be motivated to get you  physically active. Read success quotes on Instagram or twitter, books, magazines or set your ideal hero like Arnold or Sylvester stallion. You can join some social networking groups which are involve in the fitness area. Don't push yourself extreme hard but small steps can make a huge difference so stay motivated. 

10 Amazing Tips To Prevent Heart Disease You Must Know

Many researches clearly shows that your diet affects the risk of heart disease. Healthy diet lowers the risk of heart disease. There are dietary guidelines recommended by many government bodies to increase the awareness among people regarding heart health.

(1). Include food in your diet which has plant sterols. Plant sterols and stanols are substances that occur naturally in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds. Plant sterols helps to lower the LDL cholesterol level. 

• It is recommended to include 2 gm plant sterols per day in your diet by The National Cholesterol Education Program. Eat food with plant sterols daily to prevent the heart risk of heart disease.

(2). Include high fiber diet in your food. It is found that the high fiber food and whole grain food decreases the risk of cardiovascular disease. 

• Dietary fiber can help you improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes. 

• Some whole grain foods are Whole wheat, Graham flour, Oatmeal, Whole oats, Brown rice, Wild rice, Whole grain corn, Popcorn, Whole grain barley.

• Insoluble and soluble, both types of fibers are good for your heart health. The AHA (american heart Association) recommends that at least half of the grains you eat are whole grains.

(3). Include fatty fish in your healthy diet. Increasing fish consumption is recommended for intake of omega-3 fatty acids and to confer benefits for the risk reduction of cardiovascular disease (CVD). 

• The current Dietary Guidelines for Americans 2010 (DGA) recommendation for fish intake is at least 8 ounces of cooked seafood per week and to select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies.

(4). Include nuts in your diet. Studies suggest that eating regular nuts can reduce the risk of cardiovascular disease. 

• Nuts have high content of fat but most fats in nuts are mono and polyunsaturated fats that lower low-density lipoprotein cholesterol level. A handful of different types of nuts (like walnut, peanut and almonds) are good to eat daily to improve your heart health.

(5). Include low fat or fat free dairy products daily in your diet. Studies suggest that milk has a neutral effect on cardiovascular health but other variant like yogurt may have positive effect on your heart health. Take 1% low fat or fat free dairy products in your diet regularly. 

(6). Olive oil is best for your health. Olive oil is a major component in the Mediterranean diet. In a study it was found that the Mediterranean diet was associated with low rates of conditions like cardiovascular disease (CVD) and certain types of cancers, as well as increased life expectancy. 

• Clinical studies focusing on olive oil show that consumption of olive oil may reduce cardiovascular risk factors by decreasing plasma triglycerides, total and low density lipoprotein (LDL) cholesterol, platelet activation, inflammation and oxidative damage, and increase high density lipoprotein (HDL) cholesterol and antioxidant status.

(7). Drink alcohol in a moderate amount. If you are a heavy drinker, you need to stop drinking alcohol or reduce it to a small amount because it is bad for your overall health including cardiovascular health. If you are a non-drinker then, as per AHA or american heart association, avoid drinking at all.

(8). More fruits and vegetables in your diet. Fruits and vegetables are rich in vitamins, minerals and antioxidants which helps to lower your blood pressure and improves your cardiovascular health. 

• Most dietary guidelines recommend including 4 to 5 cups of fruits and vegetables per day in the diet.

(9). Beans and lentils are good for your health. Legumes are large, fleshy, colorful plant seeds. Beans, peas, and lentils are all types of legumes. 

• Vegetables such as beans and other legumes are an important source of protein. They are a key food in healthy diets and have many benefit. 

• Beans and legumes are rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. 

• Most beans are also low in fat. Eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate, and other heart disease and diabetes risks.

(10). Include soy protein in your diet. Soy in your diet can lower cholesterol. Many research studies support this claim. The U.S. Food and Drug Administration (FDA) agrees that 25 grams per day of soy protein may reduce the risk of heart disease. 

• Health benefits of soy products may be due to their high levels of polyunsaturated fats, fiber, minerals, vitamins, and low saturated fat content.

So, these tips can make your cardiovascular health better. Remember your cardio health depends on your food intake and regular exercise. Healthy body weight is also important. Eat healthy and do exercise daily, this will make you fit.



READ MORE...

• Best Tips On Warming Up Before Exercise.
• What Are The Health Risks Of Being Underweight Or Overweight.
• Amazing Health Benefits Of Cucumber You Never Know.
• 6 Best cardio Exercises To Cut Your Body fat Quickly.

Resources:
https://www.health.harvard.edu/heart-health/eat-more-fiber-rich-foods-to-foster-heart-health
https://www.betterhealth.vic.gov.au/health/healthyliving/olive-oil
https://medlineplus.gov/ency/patientinstructions/000726.htm

How To Make Your Heart Healthy To Prevent Heart Disease?

Your diet and fitness impacts your heart health, specially your cardiovascular health. Certain food items can increase risk of heart disease. Food which contains high amount of saturated fat and cholesterol are mainly responsible for weight gain and bad heart health.

It is important to change your eating habits to get a positive effect on your health. You should include more plant based food than meat etc non veg foods. Studies suggests that vegetable food has more antioxidants, vitamins and good fat than non vegetarian food.

It is tough to change your eating habits due to busy lifestyle and lack of determination. But unhealthy eating can put your health on risk so it is wise to eat good for a better health and living.

Your cardiovascular health greatly depends on your exercise routine and food you are eating. Your healthy heart needs your focus to remain healthy and fit. Good eating habits will provide essential nutrients to your body and regular exercise makes you fit.

There are some steps you can apply in your daily routine to prevent heart disease.

CONTROL YOUR EATING AND PORTION SIZE

Watch what you put on your plate! Study reveals that the portion sizes have grown so much over the past 20 years. This portion size may include food for 2 or 3 people. This is called portion distortion.
A portion is the amount of food or drink you choose to eat for any given meal or snack.

Proper and mindful eating is important. Experts suggests that you should eat only 80 percent of your stomach capacity. Overeating regularly can make you obese and over weight. Extra calories will never benefits you.

Take small portion of food in your plate. You can also eat larger portion of food which contains low calories but high nutrients. Eat smaller portion of food which contains high calories and low nutrients. This method helps you to maintain your body weight and cholesterol level which ultimately helps your heart.

Healthy portion sizes are likely a lot smaller than what you are used to putting on your plate.

Control your portion size, it is not an easy task but learning and practice are all you need.

MORE VEGETABLES AND FRUIT IN YOUR DIET !

A low calorie diet with high quantity of dietary fiber and minerals are good for your heart health. Plant based food like fruits and vegetables are rich in antioxidants which helps to prevent heart diseases.

Including fruits in your diet helps you to cut high calorie foods intake. It is easy to adapt vegetable diet and decrease the non veg foods from your diet for better heart health. The best way to eat fruits is to eat fruit salad or snacks.

Keep fruits and vegetables in your kitchen. Seasonal fruits are the best choice to eat and you can enjoy most of the fruits with their vitamins and minerals. This will help you to prevent heart diseases.

EAT WHOLE GRAIN FOOD

Whole grains contain the entire grain, the bran, germ and endosperm. Examples include whole wheat, oats/oatmeal, rye, barley, corn, popcorn, brown rice, wild rice, buckwheat, triticale, bulgur (cracked wheat), millet, quinoa, and sorghum.Whole grain foods are an excellent sources of dietary fiber. 

Dietary fiber from whole grains, as part of an overall healthy diet, may help improve blood cholesterol levels, and lower risk of heart disease, stroke, obesity and type 2 diabetes.

Dietary fiber in whole grain food can make you feel full, so you may eat fewer calories. Including whole grains in your diet plan may help you reach or manage a healthy weight. Healthy body weight helps your heart to remain healthy.

According to American Heart Association, following count as 1 ounce-equivalent (or 1 serving) of whole grains-

• 1 slice whole-grain bread (such as 100% whole-wheat bread) 
• 1 cup ready-to-eat, whole-grain cereal
• 1⁄2 cup cooked whole-grain cereal, brown rice, or whole-wheat pasta
• 5 whole-grain crackers
• 3 cups unsalted, air-popped popcorn
• 1 6-inch whole-wheat tortilla

AVOID UNHEALTHY FAT IN YOUR FOOD

Saturated and trans fats increase blood cholesterol and heart attack rates. Polyunsaturated and monounsaturated fats lower the risk of heart attacks.

Avoid eating food with higher cholesterol level. Cholesterol is a fat that is crucial to many metabolic functions and is an essential part of all the body’s cell membranes. Cholesterol is produced in the body from the food we eat and is produced in the liver.

Saturated and trans fats in the diet tend to increase LDL cholesterol in the blood. Common sources of saturated fats include animal products (butter, meat fat, beef, lamb, chicken skin and full cream dairy foods), and processed foods like pastries and biscuits. High cholesterol level in your body leads to buildup plaques in your arteries which put pressure on your heart.

Choosing good fat in your diet helps to maintain your waist line and weight. Avoid red meat and other items to avoid fat intake.

EAT LOW FAT PROTEIN RICH FOOD

Eggs, lean meat and some dairy products are good source of protein. Fat, whether from plant or animal sources, contains more than twice the number of calories of an equal amount of carbohydrate or protein. 

Choose a diet that provides no more than 30 percent of total calories from fat. The upper limit on the grams of fat in your diet will depend on the calories you need. 

Cutting back on fat can help you consume fewer calories. For example, at 2,000 calories per day, the suggested upper limit of calories from fat is about 600 calories.

Avoid fast food.

Fish is another good source of protein. Some of the fish have omega-3 fatty acid which helps to lower blood fat. Other sources are flax seed, walnuts, soybeans and canola oil.

Eat plant based low fat diet for better heart health.

REDUCE SODIUM INTAKE

Most people eat more sodium than they need. Eating foods high in sodium may cause high blood pressure, also called hypertension. Hypertension is a risk factor for heart disease and stroke. 

You should limit the amount of sodium you eat each day to less than 2,300 milligrams (about 1 teaspoon of salt), including the sodium found in packaged foods that you cannot see.

To reduce sodium in your diet you can -

• Eat fewer processed food because processed food may contain large salt.
• Check sodium content level in food by checking label affixed on them.
• Eating seasonal fresh foods which includes fruits and vegetables.

MANAGE YOUR DAILY DIET

Now you know which food is good for your heart and which one is not. You should note down these good food and start your good eating habits with good portion size you need.

Your food should include fresh fruits and vegetables, whole grain food with low bad fat and cholesterol.

Include food with higher protein and low fat. Prepare daily menu for your diet plan.

REGULAR EXERCISE

Regular exercise is as important as good eating habit. 20 minutes run on treadmill burn your fat faster. Your metabolism becomes active and your heart health improve.

When done regularly, moderate- and vigorous-intensity physical activity strengthens your heart muscle. This improves your heart's ability to pump blood to your lungs and throughout your body. As a result, more blood flows to your muscles, and oxygen levels in your blood rise.

Capillaries, tiny blood vessels in your body, also widen. This allows them to deliver more oxygen to your body and carry away waste products.

Drink plenty of water which helps to remove excess fat from your body and maintain healthy weight.

The above steps makes your heart healthy. Just follow the above points and adapt in your daily life. A happy heart makes you live longer and healthy.

READ MORE...

• Top risks of eating non-veg you never know.
• Best foods for you deal with stress and depression.
• 10 Best foods for a healthy heart you never know.
• 21 Amazing health benefits of eating an apple a day you never know.

Resources:
https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm
https://www.nhlbi.nih.gov/health/educational/wecan/downloads/tip-portion-size.pdf

Best Tips For You To Beat The Summer

You can take care of yourself in the hot summer. UV radiation from the Sun and heat waves are the major problems. Dehydration is another problem you may face if you are not drinking water properly. Healthy eating with full of nutritions like antioxidants and vitamins helps you to beat fatigue caused by the the Sun.

Here are some tips you can use in the hot summer while taking care of your skin, body.

DO EXERCISES DAILY, REGULARLY

The weather in summer season becomes so hot that you want to sit in a air conditioned room for the entire day. In this way you may become a lazy person which in fact not good for your health and body. Exercising is good for your health and you should not skip your exercise session due to laziness. Do Yoga or exercise regularly in summer.

TAKE SHOWER EVERYDAY

You can beat the summer by taking long and cold shower.

Cold water shower helps to retain moisture in your skin cells. Bathing daily helps to remove sweat and dust from your body. Use good quality body wash which effectively scrub away dirt. Body wash with natural extracts is a good choice.

APPLY SUN CREAM ALWAYS

Summer can not stop you to enjoy going outside and hangout with friends. But it is important to use a good suncream lotion to protect your skin from direct sunlight. Don't sit in the sum during peak hours. Use at least SPF 30 cream on your skin to protect your skin from UV radiation.

DRINK WATER

The risk of dehydration is more in summer. Drink water regularly in summer to remain hydrated. Specially while doing outdoor sports drink plenty of water during the play. Take some rest in between the play and stay in the shade as much as you can.

FRESH FRUIT JUICE

Fresh juice is very good and full of nutritions. Fruits contain antioxidants, vitamins and fiber which helps you to fight diseases. It is also a best option for your thirst in summer.

Drink fresh juice if possible. Packaged juice may contain artificial sugar and other chemical which can harm your teeth or stomach.

HOMEMADE LEMONADE

This is the perfect drink to take with you in the hot summer. Make any kind of sweet drink which you can carry with you. The advantage of homemade is that you can control the sugar content in the beverage and take care of your health.

EAT HEALTHY BY THE POOL

It is tempting to seek out ice cream stand in the summer. But you should prepare your mind to eat healthy food like snacks and juices. Fill your ice-box with ice, bottled water, sandwiches, vegetable sticks with hummus, yogurts and endless amounts of fruit.

Enjoy the summer with extra care for your body and skin. Dehydration is an enemy for your body so avoid it by drinking plenty of water and juices. Sweat can invite harmful bacteria on your skin, to avoid that bath regularly with good body wash. Eat healthy with nutrition rich foods.

YOU MAY ALSO LIKE TO READ

• Simple Home Exercise To Lose Weight Quickly.
• Top Healthy Food For Our Daily Life.
• 10 Top Exercises For Burning Stubborn Stomach Fat You Must Do Now.
• 6 Best Cardio Exercises To Cut Your Body Fat Quickly.
• Easy Way To Control Your High Blood Pressure.

Best Tips For You To Lose Weight Effectively

You can lose weight with a proper balanced healthy diet and regular exercise. But you feel wonder when you regain weight after some time. This kind of things may discourage you to continue your weight loss goal. 

"There is a clear formula for weight lose that you need to burn more calories than you eat."

A proper healthy balanced diet and regular exercise is the key for a healthy weight loss. If you follow proper diet plan and combine it with good exercise pattern regularly then you can lose weight easily and keep it off.

As per National weight control registry, Among the people who successfully lose weight-

".....98% of people modified their food intake in some way to lose weight, and 

94% of people increased their physical activity."

BE REALISTIC

Measure your weight and note it down regularly. It is the best way to check your weight. Also check your body mass index (BMI). After knowing your BMI, set realistic short term goals.

"Short term weight loss goals has the maximum chances to achieve. Repeat and enhance these goals when you achieve previous until you get your healthy weight or BMI level."

UNDERSTAND YOUR FOOD

Always check or record your meal, meal time and meal quantity through a diary or an app. It simply tells you what, why and how much you are eating. It encourages you to be mindful on your meal and improves your eating habit. When your eating habits becomes good or best eating habits, you can achieve the best weight loss result.

"Your eating habits can decides how long you can sustain your weigh loss goal. Bad eating habits simply don't do any help."

CONTROL YOUR MEAL PORTION SIZES

To control overeating problem, you must take smaller portion of your meal. This help prevent eating too much. You just follow the rule which says that your stomach should be filled up to 80 percent at a time. Leave 20 percent of your stomach empty. It helps to promote better digestion.

"A good digestive system prevents stomach bloating."

GOOD FOOD CHOICES

You don't need to avoid your favorite food always. Fresh fruits and vegetables are the best to eat. Try to eat seasonal fruits and vegetable which are locally grown. They will provide you better vitamins and antioxidants.

Convert your snacks into a healthy snacks and include protein rich nuts, fruits and salad. Healthy food choices helps you to achieve and sustain your weigh loss target.

REGULAR EXERCISE

Increase your physical activity. Regular exercise will burn your calories so that you can manage your weight. Walk regularly and whenever you get the chance do some physical activity. Ditch your car if your office is nearby you. 

"Regular exercising keeps your body in shape, burn calories, make you energetic and motivated."

These tips makes easy to get your weight loss target. With healthy eating habits you can sustain your weight loss goal and achieve a healthy life. Don't forget to drink plenty of water always.

Resources:

1. http://www.nwcr.ws/Research/default.htm
2. https://pixabay.com/en/weight-loss-weight-nutrition-scale-2036969/
3. https://commons.wikimedia.org/wiki/File:Milch-Jogurt-Fr%C3%BCchte.jpg

Best Tips On Warming Up Before Exercise

Image Source: Pixnio 

Regular Exercises is very important for your health. It is the key for a healthy life. Doing exercise regularly makes you fit and prevent disease like, high blood pressure, heart stroke, high cholesterol diabetes and some type of cancer. Daily exercise routine make you feel good and improves your body posture.

Regular exercising strengthen your whole body. Actually, any type of controlled physical activity brings benefit to your health. Yoga is another form of exercise which involves your body movement in a controlled manner. This makes you energetic and feel stress free. A healthy diet with daily exercises makes you healthy and enhance your well being.

Why Warm Up Is Required Before Exercise?

Your body muscles are in rest state before exercise. If you do not warm up before exercise, your muscles may get cramped and soreness. You muscle tissues may break and you feel pain. An injury can break your exercise routine. 

Warm up before exercise make your muscles move. It increases the heart rate & blood flow and activates the metabolism. More oxygen flows through muscles. Warming up before exercise provides stability your body needs. It reduces the likelihood of getting injured during exercise.

There are two types of warm up exercises, static and dynamic.

Static Warm Up

• Static warm up involves single point movement of the body and helps in initiating basic range of motion to the muscles. Static warm up should be done for 1-3 minutes. Stretching is most popular type of static warm up exercise. 

• For the neck, stretches such as lateral and forward stretching and side stretching is beneficial. 

• Upper body twist, hamstring stretch (stretching by keeping the legs straight), quad stretch (stretching the muscles of the thighs) and calf stretch (stretching the calf muscles by leaning against the wall) can be done. 

• Shoulder rotations can be done to activate the shoulders.

Dynamic Warm Up

• Dynamic warm up improves the range of motion and activates legs, hips and core muscles. It strengthens muscles for more intense exercises and improves body response.

• For upper back and shoulder strengthening, 10-12 bicep curls a day can be good.

• Push ups are best and effective warm up option for shoulder and upper back strengthening.

• Skipping is recommended for people below 40. It is recommended to do skipping for 2-5 minutes.

• Squats strengthen thigh muscles and lower back muscles. It is recommended to do 15-20 squats a day.

• Lunges help in strengthening leg muscles and help in weight loss. 12 reps of lungs are advisable to do before your intensive exercising. 

• Rotate your hips in clock and anti-clock wise direction. This will help activate your hip and back muscles.

• Leg swings can be done in lateral position by pulling in and pushing out and also can be done by moving the leg forward and backward.

• PT exercises improve the range of motion and activate muscles.

• Cardio exercises such as static jogging, running and normal to brisk walk can be done if you don't have knee problems.

Cool Down After Exercise

After vigorous exercise, cooling down of your body is important. Sudden stopping of physical movement after exercise can cause pooling of blood in the legs and can also nausea. 

Cooling down after exercise loosens up the joints and increases the blood flow, reduces muscle stiffness and soreness, helps activate the central nervous system and moderates blood circulation to maintain the performance level after exercise. It helps to bring back your heart rate normal.

• A light jog or a medium brisk walk for 5 minutes could help the body cool down. 

• After lifting, do some dynamic stretches such as walking lunges or yoga poses.

Exercise, warm up or intensive, required some precautions. Keep your body hydrated and drink water between exercise. Your muscles need fluid between them otherwise you may get your muscles injured.

Right Shoes and equipment is naturally necessary while doing exercise. Without those you can not get your full potential for lifting weights.

Do not exercise all 7 days in a week. Your body needs to recover after training sessions. Rest for 1 or 2 days after 5 days exercise schedule.

If you got injured, let heal your body properly. Start exercises when you are completely healed otherwise you will make your small injury a big one. Take care of yourself.