Exercise - page 2

How to Loss Fat in 30 Minutes?

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Time is very precious and hectic especially on weekdays, with all the work, chores and activities to attend to time is just not enough.

But even doctors advice to exercise everyday, to be healthy. As much as possible spare at least 30 minutes of your day to exercise.

There are so many ways to exercise, yet the simplest workout are the most effective and easy way to loss fat.

These workout routines will answer the question “how to loss fat in 30 minutes?”.

It can be done at the comfort of your home, find a good space and set your time for 30 minutes, workout these routines.

  • 30 Jumping Jacks – reach as high as you can to stretch up those arms and legs.
  • 20 Lunges – be creative and use some weights to add some intensity.
  • 20 Squats – use kettlebells to workout those arms strength and pressure on your thigh area.
  • 30 High Knees – keep your knees as high as you can to workout those thighs and legs.
  • 50 Ab Crunches – try to lift you shoulder and head at the same time to avoid neck injury.
  • Jog for 10 Minutes – do this as fast and long as you can for better cardio.

It is best to do this once you wake up in the morning, before having your breakfast or getting to work.

Try also to warm up or stretch before to avoid getting sores.

Start your week right, healthy and feeling good.

Why Yoga is good to your body?

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How good yoga is to your body?

What is yoga? What are its benefits to your body?

Yoga is now one of the most popular kind of workout. This can be done from the privacy of your home or in class.

People are getting fond of doing yoga, especially women – working or housewives.

Yoga is widely practice for health and relaxation purposes. In which it includes breathing control, meditation, and learning specific bodily postures. Yoga is a matter of physical, emotional and mental form of disciplines.

And yes, there are so much benefits of this workout regime.

But we listed some below;

FLEXIBILITY. The workout positions helps the body learn and adapt to be flexible enough to stretch and curl. Also teaching your body a good sense of balance and good posture.

STRENGTH Yoga helps the body to gain strength while doing the movements and shifting positions. It involves the entire body to workout such as the bones, muscles and mental strength. This also can help our body to lose weight as you can sweat enough to burn calories/fats from your body. With yoga, you can gain self-confidence.

BREATHING AWARENESS. This is one of the most effective way to exercise proper breathing. With some meditation techniques, this requires you to practice controlling your breathing properly and benefits the body for having a good cardio and more able body to workout.

RELAXATION. Yoga is great for reducing stress allowing yourself a great relax feeling. Which also helps getting a better sleep.

CONCENTRATION. This workout allows to better control our bodies. It takes a lot of discipline to gain focus and teach our body to concentrate. With yoga techniques, this is one of the main benefit.

Start from beginner class meaning the easy postures and movement, don’t push yourself too hard and gain injury instead of wellness.

There are different types of yoga, class routines to do as well as etiquettes to remember. But don’t get overwhelmed, be prepared, gear up and attend the class.

Do yoga and gain these benefits!

10 Most Favorite Exercises You Can Do With Dumbbells

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There are so many exercise equipment you can use to work out. They have various styles, specific used and benefits like for cardio, weight and strength exercise.

Equipment’s such as treadmill, medicine ball, bicycles, boxing pads, etc.

Yet, one of the most common and used equipment there is, the dumbbell.

Dumbbells are  used in weight training, they are made of either metal bars or cast iron with metal plates on both sides. Can be used individually or in pairs, with one in each hand.

Here are 10 Most Favorite Exercise using Dumbbells;

  1. Biceps Curl – with a dumbbell on each hand start on standing position. Arms should be hanging at your sides while palms facing forward. Then flex your elbows to curl the weight in a controlled motion. Pause the motion then go back on the staring position.
  2. Shoulder Press – with a dumbbell on each hand start on standing position. Do the pressing movement by extending your arms, flexing and abducting your shoulder to rotate the arms as you press above your head. Pause at the top then go back on the staring position.
  3. Overhead Triceps – start on a sitting position, hold dumbbell on one hand directly above head with arm fully extended. Try to clasp  elbow with free hand for support. Then, slowly fold elbow so dumbbell is lowered behind head. Finally extend arm back to staring position and repeat.
  4. Front Raises – on a standing position, knees slightly bent, shoulder with apart. Palms should be facing towards thighs. Raise one dumbbell directly in front of you. When arm is parallel to ground lower dumbbell slowly back then repeat with the other arm.
  5. Hammer Curls – in a standing position with dumbbells both sides. Turn palms inward so they face body. Curl dumbbells up slowly keeping your elbows close to sides. Do as many repetitions as you can.
  6. Flat Chest Press – Lying flat on a bench or mat, hold the dumbbells directly above chest with arms extended. Then lower dumbbells to chest on a controlled motion, press dumbbells back to starting position and repeat the movement as many as you can.
  7. Half Squats – Holding dumbbells at sides, stand upright with feet shoulder width apart. Bend and do squat position while keeping your back flat. Return to upright position and repeat.
  8. Lunges – Holding dumbbells at sides, stand upright with feet shoulder width apart. Step one foot forward about 2 feet and bend your knees to 90 degrees nearly it touches the ground. The push off with front foot to return to starting position.
  9. French Press – lying on a flat surface or bench, hold dumbbells with both hands directly above chest with palms facing and just about touching each other. Locked your shoulders and let your elbows fold so dumbbells are lowered down to either side of head. Go back to staring position and repeat.
  10. Triceps Kickback – standing position right beside a bench place one arm and leg on the bench. Upper body should be parallel to ground. Holding dumbbell raise your elbow so upper arm is parallel to ground while elbows bent on right angles. Then extend elbow so entire arm is parallel to ground and go back to starting position, repeat. Switch position and work on the other arm.

There are so many dumbbell weight class to choose from. In using this equipment, you should be conscious on how heavy you can carry to avoid any injury. Better start on lighter weights and as you get used to it move on to higher weight.

Dumbbell exercises are good for building and strengthening muscles on upper body especially the arms and shoulders part.

Try these 10 most favorite exercises using one of the most effective tool, the dumbbells.

How can you Build your Body Muscles at Home?

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How can you build your-body muscles at home
Eat right, sleep right! Exercise is a must!
Help build your body build lean muscles by doing exercise even at home.
With that in mind, here are six exercises that will have you building muscle and looking great in no time:
Running or Walking. This is the easiest and simplest form of exercise, at home you move a lot from kitchen to living room, getting up stairs and down or running around the village. These exercises helps you strengthen your muscles on your legs, also a very good routine for cardio. 30 minutes running/walking can go a long way.
Squats. You can do this even while watching TV at home or while playing with your kids. Squats help you build muscles on your gluteus and butt area. You can use some weight for more intense workout. Do at least 25x in the morning and before getting to bed.
Push-ups. Find a flat surface at home and workout those arms. Push-ups helps build and strengthen muscles in your triceps area and midsections of your body. There are so many ways to do pushups and sometimes this routine is use for punishment or form of discipline in military or sports. Try to do at least 10 push-ups or as many as you can.
Crunches. It is also fun to do crunches in bed in the morning or before bed time. Crunches is an abdominal exercise works on midsection area and some part lower body like the hips. The abdominal crunch is a classic core strength exercise. Do some 10x or as many as you can.
Walking lunges. Add spice on your walking routine and do lunges. This exercise helps you build lean muscles on your hips, gluts and legs. There are different ways to do lunges like side lunges (using left and right foot) and classic lunges (front and back lunges). Try at least 20 each side or as many as you can.
Triceps dips. This exercise is a basic body weight that doesn’t require much of equipment. It is easy to tone muscles on your arms from shoulders to your elbows. You can always do them on the ground at least 20x or as many as you can.
Eating the right amount of calories and exercising these routines will jumpstart your muscle building process.
Try to lift progressively and alter your routines sometime.

Get Warmed Up before going to Holiday shopping!

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‘Tis the season to be jolly!

Perfect time for gift giving, and going out for shopping is fun yet tiring. You can shop online but the shipping now is costly, takes time to get delivered and sometimes inaccurate.

So better go out and shop it yourself. It will be a long walk, falling in long line on the cashiers and carrying those shopping bags will be exhausting.

Why not do some warm up exercises first before you run to the mall?

Warm up exercises helps us to stretch out (good for some flexibility), body temperature will rise up (keeps you awake, ready and warm from cold weather), and strong enough to do some shopping.

Here are some easy yet effective warm up exercises;

  1. Jumping Jacks (50x)- in a standing position start jumping while arms over your head.
  2. High Knees in place (50x or at least 2 minutes) – while running in place, raise your knees above reaching waist level or as high as you can simultaneously.
  3. Jump Squats (25x) – begin in a squat position, then engage your core and jump up explosively. When you land, lower your body back into the squat position.
  4. Pushups (10-20x) – On the floor, start on a good posture push-up position. Position your arms correctly to properly support your body. Keep your back straight, flex your ab muscles and squeeze your gluteus. Then slowly lower your body as if your are pushing the floor away from your chest, and repeat. For assisted push-up, try to put your knees on the ground instead.
  5. Lunge with a Twist (20x) – start on a standing position, lift your right foot off the ground and place your right foot on the ground heel first. Then, twist your upper body to the right. Shift you left leg forward then twist.

Do these routines for only 1 to 2 repetitions depending on your capability and sleep hours. Remember you need more energy later, these routines should just warm you enough, stretch your body and boost some energy ready for a day long physical activity. Don’t overdo and tire yourself.

Stay warm and Happy shopping!

Tips on How to Get Fit even during Holidays

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Holidays are people most favorite time of the year.

Cold season, tempting plenty of food and gatherings that requires to dress up and look good.

How to look good and fit even during holiday season?

Here are some tips;

1. Share to family or someone’s expert, like a coach your idea of wanting to get fit and healthy, seek their advice. Let your love ones know your cutting weight and encourage them to join you too. Get support from them.

2. Set a goal, knowing your ideal weight is way better to meet and be healthy. Don’t overdo and be skinny. It would be one of the best goal to achieve before the New Year starts.

3. Eat healthy, balanced diet with lots of vegetables and fruits, and drink plenty of water. Prepare your holiday feast less carbs and fats. Use substitutes and choose healthy options for example instead of regular pasta use zucchini pasta (vegetable option).

4. Start an exercise routine. Baby steps, begin with simple easy routines body strengthening workouts for better core;

  • 10-20 Squats
  • 10-20 Side Lunges each side
  • 10-20 Push  Ups
  • 10-20 Sit Ups
  • 30 sec – 1 Min Plank

and indoor cardio routines for proper breathing so you can stay long doing exercise.

  • Walk up and down the stairs for 5 Minutes (no stairs walk around the house)
  • Jog in place for 2 minutes (if you have a treadmill much better)
  • Butt Kickers for 2 Minutes
  • 1-2 Minutes Jumping Jacks
  • Frog jumps for at least 2 minutes

5. Get Rest too. If its painful stop, make it part of your routine to rest at least every 2 days of workout. Because if you get hurt or injured the more workout days you will loss.

6. Don’t stop once you reach your goal. Being consistent and making exercise a habit will keep you healthy for a long time.

Move a lot and have fun this holiday season!

Easy and Fun Thanksgiving Workout!

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While on vacation and celebrating Thanksgiving with the family, don’t forget to do some workout to get rid of the calories and fats from all the food we consumed.

Do some cardio exercise at home, easy and will just take tiny bit of your precious family time.

Cardio workout is designed to increase and improve blood flow. Help you to burn calories and improves proper breathing.

Do these exercises 1-2 reps for 20 to 30 minutes.

  • To warm up start a 2-5 Minutes Climb stairs. Climbing stairs is a great way to get your heart rate up.
  • 1-2 minutes Jump rope , if you have no rope try jumping jacks instead.
  • 2 Minutes Squats and have some combination of Jump Squats
  • 5-10 minutes Walk or Jog on your backyard or around the village
  • To finish it up, do some planking for about 2 minutes.

Invite your family and friends with you and work out together. This could be a fun and healthy activity to celebrate Thanksgiving.

Happy healthy Thanksgiving everyone!

5 Exercises to Get Rid of Flabby Arms

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It’s not season for sleeveless clothes but make no reason to better hide your arms.

Flabby arms on the other hand needs some workout.

Here are 5 easy ways to get rid of these fats hiding on your arms;

1. Arm Circles – Stretch out arms to ‘T’, palms face the floor and start do front circles for 30 seconds, then back circles for 30 seconds.

2.Knee Pushups – Start on all hands and knees on ground. Lower your body until shoulders align with your elbows.

3.Overhead Press – Start with your elbows bent on 90 degrees. Using your own resistance push arms slowly up and overhead until fully extended. You can use some dumbbells for more resistance.

4.Floor Triceps – Start on the ground where you bent your knees, hands behind and fingers forward position. Then push up through arms, lift hips and extend your elbows.

5.Bicep Curls – In a standing position, start feet apart, arms at side. Lock elbows against body and using your own resistance slowly curl your arms up. Use dumbbells for more resistance.

Do these exercise 2 to 4 reps everyday.

Holiday season are the days when we love to attend gatherings and parties, where food are everywhere. Gaining weight would be easy.

Prevent some weight on your arms and do these workout.

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