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Weight loss can be achieved either by eating fewer calories or by burning more calories with physical activity, preferably both.🙂👩💼
nutrition.gov What You Need to Know Before Getting StartedWeight loss can be achieved either by eating fewer calories or by burning more calories with physical activity, preferably both.
You learn about lots of healthy, filling meals and snacks that can help you not only weigh less but also feel your very best.
pritikin.com This 5-day healthy meal plan for weight loss can help not only shed weight but also prevent and control heart disease, diabetes, and high blood pressure.
You’ve probably seen an elliptical at a gym at some point, and wondered if using the machine is worth your time, or what kind of workout it could even provide for you. Perhaps you want to lose weight and need a simple way to ease exercise into your life. Perhaps you have bad knees and are looking for a gentle way to exercise. Or maybe you’re just looking for a new way to shake up your current fitness routine. Whatever your reason, using an elliptical in your workout is a fun and low-impact way to help you stay in shape or even lose weight.
Ellipticals allow for a nice variety of usage, helping you get a more well-rounded workout and preventing you from getting bored. By varying speed, resistance, incline levels and direction in your workout, you can enjoy an excellent all-around workout on a single machine. As you work out, ensure that you’re keeping your abs engaged, maintaining good upright posture and not pushing yourself overly hard.
You’ll get the most out of your elliptical workout not only by maintaining good posture, but also by having a plan in mind before stepping on the machine. Mapping out each minute of your workout may sound overwhelming, but doing so helps make your exercise regimen efficient and effective, thereby improving your fitness and helping you shed unwanted pounds. It’s recommended you have a 30-minute workout to achieve desired results.
Here are five elliptical workout options aimed at helping you lose weight:
1) All or Nothing
By alternating speed and resistance, you combine two workouts into one. You can lengthen or shorten each period (excluding warm up and cool down), but ensure you get in at least three reps of sprinting and three of resistance.
• Minutes 0-3: Warm up, average pace, resistance 5
• Minutes 3-6: Sprint, resistance 1
• Minutes 6-8: Average pace, resistance 15
• Minutes 8-11: Sprint, resistance 1
• Minutes 11-13: Average pace, resistance 15
• Minutes 13-16: Sprint, resistance 1
• Minutes 16-19: Average pace, resistance 15
• Minutes 19-22: Sprint, resistance 1
• Minutes 22-24: Average pace, resistance 15
• Minutes 24-27: Sprint, resistance 1
• Minutes 27-30: Cool down, average pace, resistance 5
2) Changing Directions
Alternate between pedaling forward and backward. The change works different muscles, giving you a complete workout. Adding in a literal change of pace, as well as changing the incline and resistance, can help you reap even more benefits:
• Minutes 0-1: Warm up, incline 6, resistance 2
• Minutes 1-4: Incline 8, resistance 4
• Minutes 4-10: Incline 10, resistance 6
• Minutes 10-14: Incline 12, resistance 8
• Minutes 14-16: Incline 15, resistance 10
• Minutes 16-20: Incline 12, resistance 8
• Minutes 20-26: Incline 10, resistance 6
• Minutes 26-29: Incline 8, resistance 4
• Minutes 29-30: Cool down, incline 6, resistance 2
3) HIIT Sprint & Recover
HIIT workouts are great cardio and aid greatly in weight loss. HIIT, which stands for high intensity interval training, alternates between short periods of high exertion (sprinting) and longer periods with less exertion (recovery). Intensity is key, and you should aim for working at a 7.5 to 8 on a scale of 10 for exertion.
• Minutes 0-3: Warm up, resistance 5
• Minutes 3-6: Sprint, resistance 9
• Minutes 6-8: Recovery, resistance 7
• Minutes 8-11: Sprint, resistance 11
• Minutes 11-13: Recovery, resistance 9
• Minutes 13-16: Sprint, resistance 13
• Minutes 16-18: Recovery, resistance 11
• Minutes 18-20: Hardest sprint, resistance 15
• Minutes 20-22: Recovery, resistance 11
• Minutes 22-25: Sprint, resistance 13
• Minutes 25-27: Recovery, resistance 9
• Minutes 27-30: Cool down, resistance 3
4) Hands On, Hands Off
By alternating between keeping your hands on the handles and taking them off every three minutes, you switch between a total-body workout and a core-intensive workout. No matter where you’re placing your hands, however, ensure that you are always staying upright with your abs engaged and not hunching over or leaning heavily on the handles. You can choose the speed, resistance, incline and direction that your feet are working with during this particular exercise, but you’ll get the most return if you alternate what your feet are doing every time you change what your hands are doing.
5) Hill Climber
Just like ascending then descending an actual hill, the Hill Climber workout has you gradually increase then decrease the level of resistance over the course of 30 minutes.
• Minutes 0-3: Warm up, forward, resistance 1
• Minutes 3-6: Backward, resistance 3
• Minutes 6-9: Forward, resistance 5
• Minutes 9-12: Backward, resistance 7
• Minutes 12-15: Forward, resistance 9
• Minutes 15-18: Backward, resistance 11
• Minutes 18-21: Forward, resistance 13
• Minutes 21-24: Backward, resistance 15
• Minutes 24-27: Forward, resistance 11
• Minutes 27-29: Backward, resistance 7
• Minutes 29-30: Cool down, forward, resistance 1
An elliptical is one of your best bets for low-impact exercise. Whether you prefer a simple forward-pedaling movement or multiple or a varied routine, the machine can help you get in shape. To get the right elliptical for you
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How to Lose 10 Pounds in 30 Days in 12 Easy Steps
The best way to lose 10 pounds in 30 days is to maintain a healthy diet, establish fun exercise routines and keep a positive outlook. Follow these 12 easy steps to reward yourself with 10 fewer pounds and a fun lifestyle. All of our examples assume burning or cutting 3,500 calories equals losing 1 pound, but remember your numbers will be unique to your situation and body type. You might lose more, you might lose less – just do what's best for you to see the best results.
Step 1: Count Calories
Reward: Lose 2 pounds
Counting calories is tedious, but knowing a few numbers can help. To lose weight, eat fewer calories and burn more than you eat. If you normally eat 2,000 calories a day, cutting 230 calories leaves you with 1770 to eat and 2,000 to burn. Doing this for 30 days cuts 6,900 calories, or about 2 pounds.
Step 2: Eat at Home
Reward: Lose 1 pound
Even if you order a salad, huge restaurant portions lead to overeating. If restaurant portions are 20 percent larger than what you'd eat at home, a 600-calorie salad becomes 720 calories. One restaurant meal a day for 30 days adds an extra 3,600 calories. Eating smaller, healthier meals at home instead trims pounds.
Step 3: Eat Pronounceable Foods
Reward: Less Fat Storage
If you eat foods and ingredients your body doesn't know how to process, like partially hydrogenated oil and sodium nitrates, they turn to fat and hang around your mid-section. Eat foods with ingredients you can pronounce, like apples, eggs and artichokes, to lose weight instead of keeping it.
Step 6: Cut Carbs
Reward: Lose 2 pounds
Yes, bread and pasta are delicious, but going easy on the carbs is a sure-fire way to lose weight. Aim for less than 50-100 grams of carbohydrates a day by eating vegetables, meat, fruit and nuts instead. Eating fewer carbs allows your body to burn glycogen stores, which quickly sheds at least 2 pounds of water weight.
Step 3: Stop Drinking Calories
Reward: Lose 1.5 pounds
Trimming calories, and your waistline, is easier without soda. A Coke can has 140 calories, and one per day adds 4,200 calories a month. That's almost a pound and a half right there. Juice, energy drinks and sugary coffees also add calories, so cut those out to lose weight.
Step 4: Drink Water
Reward: Lose 0.5 pounds
Drinking water doesn't automatically drop pounds, but it definitely helps. Water prevents you from overeating because sometimes when you feel hungry you're actually thirsty. Drinking at least 34 ounces of water every day increases your metabolic rate (calories burned while resting) so much that you could shed nearly half a pound a month.
Step 7: Love your Exercise
Exercising doesn't have to be drudgery. You're not going to do it if it's awful. Meet a friend at the gym, use a running app, or do an 80s workout video. Remember to switch up your routine too, even that scenic hike gets old if you climb it every day.
Step 8: Cardio Plus Muscle
Reward: Lose 2 pounds
Different exercises have different benefits: cardio burns calories, building muscle raises your metabolic rate, both resulting in weight loss. Up the amount of muscle building and cardio you do to see more results. You really could lose an extra pound or two by gaining some muscle.
Step 9: Eat Dessert
That's right, eating sugar helps you lose weight. The psychological benefits of eating sugary treats in moderation gives you the stamina to eat healthy for the rest of your meals. Eating just a little sugar also removes the temptation to binge on "off limit" foods.
Step 10: Talk to Friends and Family
Telling your friends and family your goal to lose 10 pounds in a month makes you more likely to actually do it. Your support group will query you about your progress, be willing to exercise with you, compete with you and cheer you on when you reach milestones.
Step 11: Eight Hours of Sleep
Getting more sleep gives you the energy to exercise and the willpower to stay away from junk food. Studies show you'll actually burn more calories by being well rested. If you go to bed early, you'll also prevent yourself from making bad snacking choices in the wee hours of the morning.
Step 12: Keep Your Hands Busy
Reward: Lose 1 pound
Just like biting your nails, needless snacking is a bad habit you can break. Grabbing popcorn and nachos during a movie adds 500 calories! Instead of needless snacking, keep your hands busy by learning to paint, petting your dog or folding laundry. Chores and hobbies help you shed pounds instead of putting them on.
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7 Simple Exercises For Keeping Seniors Healthy
Activities like walking and jogging maintain cardiovascular health. When you do them regularly, you also build up your physical endurance. This endurance carries over to other day-to-day activities like shopping or walking around the house – you are better able to do what you need to every day, without becoming winded or exhausted.
It is easy to schedule more walking into your day; consider adding a walk around the block to your daily routine or take the stairs more often. You can even invest in a step counter – you should try and walk 5,000 to 10,000 steps every day to stay healthy.
When people think of weightlifting, they often picture large athletes lifting hundreds of pounds, but that is only the extreme. Weight lifting builds strength and muscle mass, which makes it easier to move around and lift objects in your home.
Basic exercises like curls and lifts are a good place to start if you’re a beginning lifter or haven’t recently been active. Be sure to start with a realistic amount of weight – when you overload, you may break good lifting form, which can cause an injury. Start with low weights and gradually work your way up as you feel more comfortable and grow stronger.
Stretching is a good way to keep your body limber and loose, whether you do it first thing in the morning or before and after participating in other types of exercise. Using different poses, you can stretch out every muscle group in the body. A couple of common stretches are chest stretches and neck rotation.
Be sure to stretch out your whole body before every workout. As you stretch, you should feel your muscles flex and loosen, but you should never feel pain.
A stationary bike is another way to get your cardio in. These bikes are easy to set up in your basement or living room, and they don’t take up much space. Riding an exercise bike is more strenuous than taking walk, but it is low impact, and you don’t have to worry as much about falling and injuring yourself.
As with any form of exercise, make sure to stretch out beforehand to avoid cramps or injuries. To build up your endurance, start with 15- to 20-minute sessions and go longer as you are able.
It is important to build muscle and cardiovascular endurance, but developing balance is equally important. You can improve your balance around the house, without any extra equipment. For example, you can do chair leg raises by holding on to a chair and lifting one leg backward.
Yoga, a combination of stretching and balance poses, is a low impact way to keep your body loose and limber while improving your balance. During yoga, you go through a series of basic poses like the upward- and downward-facing dog poses.
You can learn techniques at home with books and videos, or you can attend classes at your local community center or a yoga studio to learn from professional instructors.
❤ ❤ ❤ 3 Yoga Tips Beginners Must Know ❤ ❤ ❤
✔ Have you decided to change your lifestyle and take up the art of Yoga? If so, then the following three tips could make the difference between enjoying the art or feeling left out and bored. These tips will make your journey into the world of Asana and Ashtanga a pleasure.
✔ Firstly, when taking a new class, remember that no one is judging you. This is great for building initial confidence and skills. Small mistakes when starting out are not a concern for fellow practitioners or even the teacher.
✔ The main concern is that you stay focused on what the instructor is teaching. Your imagination at this stage of the game can run wild; you can find yourself thinking about the shopping list or picking the kids up later. Just try and stay focused on the present moment.
✔ After a bit of practice, you’ll proceed through poses like the Downward Dog, Plank Pose, Cobra, Eagle pose and when reality sets in with your body feeling the strain you’ll move into the Warrior pose.
✔ The second tip is never skipping ahead to poses you have not properly learnt yet. As a beginner, there are certain basics that need to be learnt before attempting the more interesting and tempting poses. The rule is generally that if you as a beginner can stay down in the Downward-facing Dog pose for half the time of your teacher then you can think about moving up the pose ladder.
✔ Another rule is that if you can understand any one of the 20 Sanskrit words used by your teacher during class, then you may think about looking at the moderate levels of training. At the end of the day, your instructor will know when you’re ready to move up and you should place your faith in them.
✔ The final tip when entering the exciting world of Yoga is to enjoy it and have a lot of fun while learning. Nothing in life is mastered in a few days; there are days when you will not get a single pose right, days when your body is going to revolt against the way it has to bend.
✔ Accept the limitations that yoga will initially present you, training and regular practice will prove that you can master this wonderful pastime, and your body will thank you for it.
Paleo Pecan Pie Recipe
I’ve always loved the brown sugar custard and caramel coated pecans that make up a pecan pie. Not being a big fan of corn syrup, I decided to take my tried and true recipe and turn it into a Paleo Pecan Pie Recipe! Turns out, it’s even more rich and decadent when coconut palm nectar is used in place of corn syrup.
I paired my Paleo pecan pie recipe with my Paleo pie crust to have a full blown nut extravaganza! Honestly, I prefer it with my gluten free pie crust, because it’s a little over-the-top when it’s put in an almond crust shell. That being said, you’ll only be able to eat about two bites if you do use my Paleo almond flour pie crust recipe, because it is SO rich and filling.
Not only can you make a full pie with this filling, you can also make little tartlets. Simply line mini muffin pans with a small amount of the pie crust of your choice, add filling and voila, you’ve got the cutest little bites of Heaven to serve to friends and family.
The other thing I love about this pie is that it freezes well. Being restricted so heavily as far as food goes, I like to make myself single serve desserts ahead that I can take out of the freezer and enjoy when everyone else is having dessert. I’ll even bring one with me if I’m going to someone’s house for dinner, so that they don’t have to be responsible for coming up with something that I can eat. It just takes the stress off of everybody to be prepared!
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