Why Using Lightweights Is Stupid

By Petar Aki  |   Submitted On November 09, 2014

We all have to start from somewhere and I am sure all of us started from humble beginnings when we first stepped into the gym. As our strength increased, our poundage's or weight lifted increased as well, and I am pretty sure as we grew stronger we grew bigger too.

So, why is it that some people go backwards instead of forwards, why do they use the same light weights they started using when they first stepped in the gym over and over again, with almost no progression. It doesn't make any sense, instead of progressing they are going backwards and I am sure that you the reader either seen or know these types of people.

It's proven that as our strength increases our lean body mass, which is also known as muscle mass increases too. Now, some people might say that using light weights increases the pump or the blood flow into the muscle better than heavy weight. However, that is completely untrue and wrong. By using heavy weights not only does one progress in the gym they also tear and rip the muscle fibers better than lightweights. Which therefore increases the blood flow to the muscle ten fold as opposed to using lighter weights.

Now, don't get me wrong sometimes using light weights are better than using heavy weights. Light weights can be used to warm up your muscles before a hardcore intense workout and not only that but light weights can also be used for injury prevention by warming up your muscles or stretching out your muscles. Also, using light weights are preferred when doing things such as drop sets, super sets and so on.

Overall, heavier weights are better than light poundage's because they will make you grow like crazy as opposed to lighter weights. However, in all due respect it all depends on you, if you prefer light weights over heavy weights then keep doing what you are doing because there is no way I can change your mind. However, I would advise you to please give heavy weights a try. Give them a try, not because you want to show everyone in the gym how much weight you can lift, but because they have been scientifically proven to increase strength and lean dry muscle mass way better than light weights. Of course when used in the correct manner, which means going to complete muscular failure and doing the form correctly.

Article Source: http://EzineArticles.com/8802134

Why You Should Baby Crawl As An Adult

By Kate Strong  |   Submitted On November 11, 2014

Disconnection From Legs

I've always had issues about walking; feeling confident walking, being connected to my legs. When I was under 10 years of age I had 3 operations on my legs that laid me up in hospital for weeks, and in the 1960s it wasn't a fun place for a child to be. Subsequently I have a lot of trauma around my legs.

In healing my psoas muscle pain I came across crawling for adults, and it's the first body related movement exercise I feel so good doing, it's easy too, but a harder workout than what you would think.

In fact I intuitively felt that I should have perhaps gone back to crawling as a toddler to rebalance the trauma from the surgeries on my legs.

But it's not too late.

Cross Crawl and Marching

Crawling is so much more than the developmental stages that babies go through before they walk. Cross crawl marching balances left and right sides of the brain. Kids do it in school to get their brains switched on for learning.

But crawling on the ground has even more benefits. It also helps balance:

· Your hand/eye co-ordination

· Your sensory systems

· Your balance systems

· Your visual systems

· Helps build your reflexes so you can respond faster and stronger

· It restores your central nervous system, so you handle stress better

Crawling As Exercise

It's also a great exercise, it has a multitude of benefits, including:

· It improves our posture

· It strengthens your core

· It gets your shoulders and pelvis working together

· It improves our sense of self in relation to space

· It helps you prepare to transfer force

The best way to crawl for maximum benefit is to have your head up so you can see where you're going, drag your legs along flat on the ground, and keep your chest out, like you are proud. Make sure you opposite arm move at the same time. There are a few videos on YouTube that show how to do this.

Crawling is hard wired into our brains, so our bodies have this inbuilt pattern that is restorative and strengthening.

Something I did, I bought knee pads to make it easier on my knees. Other than feeling a bit stupid and embarrassed, I braved crawling down my hallway, and in my back yard, it's surprising how strenuous this exercise is, and you can really notice the effect it has on your brain when crawling.

Article Source: http://EzineArticles.com/8805347

How To Reduce Face Fat: 3 Of The Best Facial Exercises

By Duncan Lancer  |   Submitted On October 31, 2014

Although, regular exercises will help you in getting rid of face fat, they will not help you in eliminating a lot of the fat. To reduce plenty of the fat you need to engage in facial exercises. The best exercises you need to engage in are:

Neck and chin exercises

These moves aid in helping you to firm your neck muscles and as a result burn fat in the neck region. You should sit or stand straight and then tilt your head backwards until you sense a strain on your neck muscles. At this position you should move your lower jaw up and down. For ideal results you should do this exercise five times a day.

Another way of firming the neck muscles is to sit upright and throw your head backwards until you are looking up towards the ceiling. You should then put your lips in a relaxed, closed position and then move your lower lip above the upper one as far as you can. You should hold in this position for some time. For ideal results you should do this exercise ten times a day.

Forehead exercise

You need to start by positioning your index fingers over your eyes. You should then draw down your eyes and at the same time lift your eyebrows. To see results within a short time, you should do this exercise at least five minutes daily.

If you want to tone your eye region, you should sit in a relaxed position and shut your eyes. At this position you should look up and down as far as you can. For ideal results you should do the exercise 15 minutes a day.

Lip and cheek exercise

The exercise aids in toning your puffy lips. It also makes your face look slimmer. You need to start the exercise by putting a finger in your mouth and suck it as hard as you can. You should suck the finger for a count of 10 and then gradually remove it. For ideal results you should do the exercise ten times a day.

Conclusion

These are some of the exercises that will help you in reducing face fat. For you to easily get rid of the fat you need to be consistent in the exercises. For example, you should do the exercise daily without fail. You should also eat the right foods that will help you in burning as much fat as possible.

Article Source: http://EzineArticles.com/8789891

What Exercises Burn Belly Fat? The Key Is Consistency - Get Up and Exercise to Burn Belly Fat!

By Jennifer Pritchard  |   Submitted On November 03, 2014

Exercise: Get Up and Go!

The benefits of regular exercise are hard to exaggerate. It can help stave off depression, strengthen muscles, solidify bones, reduce risk for heart disease, reduce body fat, boost brain health, mitigate stress, and the list goes on. So why do some people dread it? Why do some people treat going out for a jog like getting a root canal at the dentist office? Here are a few ideas as to why some people are exercise averse, and a few more ideas for getting past those obstacles and out the door or into the gym.

1.) Soreness Exercise hurts! Well sometimes anyway. Starting a new exercise routine often means awakening muscle fibers you don't use very often. Those muscles can sometimes be a little more vulnerable to damage. Guess what? - When they repair themselves they will be that much better at dealing with it next time. So keep at it! Also, try including a nutritional snack or exercise bar for each workout. It'll reduce your soreness, boost your performance, and help you burn a little more body fat along the way.

2.) Flying Solo - Sometimes adopting a new exercise routine means going to a new place like the gym, the pool, or the track. It can be a little intimidating to go sweat and strain in front of people you don't know especially when those people look like movie stars in their workout clothing. Some folks need company when they work out, so bring a friend, take a class, or join an existing workout group. Tell your BFF you'll give her an energy bar if she'll join you at the gym.

3.) Fitting It In - Exercise might mean changing up your schedule, missing your favorite show, or even giving up some other worthy hobby. But if you're determined to enjoy those benefits -- the ones listed above -- you'll need to find a way to get your workout in. If you need to, sit down with a spouse, business partner, or whoever and calendar out your week so they know when you'll be working out. Tell them you need to make exercise a nonnegotiable because hey, who doesn't! And ask them to get on board with your workout routine. Getting a little buy-in from the important people in your life will make your regimen easier to keep up.

4.) Getting Results - If you're expecting to hit the gym once to become a supermodel, you may be disappointed. The real benefits of exercise, come overtime and that means you'll need to be patient and stick with it. In the meantime, set milestone goals, run farther, lift more weight, make it through the whole class, and then come back for another one etc. If you get caught up in your milestones, you'll someday be surprised to look in the mirror and see a slimmer stronger you.

5.) Fatigue - If you keep up the same routine nonstop for months on end, you'll eventually reach a point that feels something like burnout. When that happens you'll be tempted to take a week sit down in front of the TV and munch on some junk food. Don't do it! Instead just switch up your routine. If you've been running or cycling visit the weight room. If you've been pumping iron, try the swimming pool. It'll restore your excitement for your next workout and make you a more complete athlete.

6.) Nutrition - You wouldn't put sugar in the gas tank of your favorite sports car and you need to be just as discerning about the fuel you work out with. Fill in the gaps in your nutrition with vitamins. It isn't easy to climb out of your comfortable bed first thing in the morning (especially in the winter months) and venture out into the cold for a jog, but when you're happier and healthier you'll be glad you made some sacrifices to achieve your wellness goals.

Want to be slimmer, stronger, faster, healthier, happier and smarter? Want to sleep better and feel less stressed? Put aside your dread and get moving!

Article Source: http://EzineArticles.com/8793752

5 Good Ways To Exercise At Home

By Jon Allo  |   Submitted On November 03, 2014

There are many good ways to exercise at home to stay fit and healthy if you don't want to
go the gym. When you know how to exercise at home you can do it at anytime of the day or
 night, you don't have to drive anywhere to do your workout and you can do it in total privacy.
 There are some great pieces of equipment that provide good ways to exercise at home that
 do not cost the earth to buy.

1. Skipping Ropes.

Skipping ropes or jump ropes are not just about fun for kids.

Article Source: http://EzineArticles.com/8794061

 A skipping rope provides a good way to exercise at home
 if you're on a budget. They are low cost and provide
 a great exercise routine for your legs along with toning
 your upper body and helping you to lose fat. Skipping also
 strengthens your heart and lungs.

2. Resistance Bands.

Some people consider resistance bands as something used
 by middle-aged ladies. But they have become an integral
 part of professional body building due to their ability to
 target many different muscle areas. When using 
resistance bands for your workout, choose bands with a resistance appropriate to your strength
and the exercise you are doing.

3. Exercise Balls.

Exercise balls are used for weight training and physical therapy. They are a little harder to store,
but when it comes good ways to exercise at home, to stay on the ball you're forced to engage
 all your muscles, which builds strength and improves stability. Even sitting on them instead of
 a chair provides a great work out for the abs. Fitness balls come in many different diameters
and prices range depending upon the size and how much pressure it supports.

4. Weights.

It is well worth finding out how to exercise at home correctly with free weights so that you can use
 a full range of exercises including curls, squats, dead lifts, and lunges, all which work different
muscle groups. Resistance or strength training is often considered one of the best ways to
 lose weight because muscles burn more calories, even while they are at rest.

5. Kettlebells.

Kettlebells provide good ways to exercise at home for high-intensity interval training. These
 odd looking weights, that look like a cannon ball with a handle, originally came from Russia.
They are excellent for merging endurance, cardiovascular, strength and flexibility training.
Unlike conventional free weights, kettlebell exercises often involve more repetitions and work
several muscles at the same time, particularly the legs, arms, shoulders and lower back.

A Plea For Your Fitness - And A Fast Food Fantasy!

By Frankie O'Brien  |  Co-Author: Nina Lomax  |   Submitted On November 06, 2014

If you believed it could be easy, would you work out? What if you knew that huffing and puffing, or jumping up and down, weren't necessary? Exercise can be like reading- more inner than outer.

If you knew you could find time for it, even on your busiest day, would you exercise? Thirty second time intervals can be used quite effectively, at home, at work, or while traveling.

We don't even know you, for Pete's sake! We are preparing a book, but right now we have nothing to sell. We care about sharing our fitness knowledge with you, so you can grow your love, ability, and level of fitness.

In the blankness of the blogosphere, we hope the internet will deliver our message of hope and possibility- for your transformation. If you like what we do, then later perhaps we'll be in touch with each other.

We are women- with over eighty combined years of working out under our belts. One of us is just a girl from Kansas with a fifty year workout history, obviously blessed with a love for fitness. One of us is a native New Yorker, former physique competitor, and owner of a personal training business in Northern Virginia. We've been friends since 1989.

To some of you our age may seem older than God. But you would never think that about any other part of who we are- body, mind, or spirit.

We can show you exercise choices that even the busiest person can find time for. Don't argue. Accept this as truth.

If you're just lazy about fitness, maybe it's time to just get over it! Perhaps it's time to tell your inner voice to shut up and work out.

Live life in a paradigm that puts the focus on good health. Everyone doesn't need to be uber-toned. Acquiring a minimal level of fitness can be acceptable- provided the level is measurable.

Too much weight for your frame is just one of the obvious clues that your focus on your health has become blurry.

As you age, don't worry about wrinkles: they look pretty good with muscles. Bulges aren't as simple.

Become healthier. Do you really want America to be known for its obesity epidemic? Don't contribute to this reputation. Don't fall prey to the pitfalls.

Change your choices. Freedom of choice is good. Let the door swing both ways and remember your freedom to make healthy choices too!

Make healthy choices. Should you refuel your body when and where you refuel your car? Really? Gasoline is toxic and so is the food that's sold where you buy your gasoline.

Choose "no label required" food, made by Mother Nature, still in its original form. Don't stop at fresh, hot, juicy, delicious or fast. Those have become "marketing" words. That's not the bellwether you need.

Exercise? Yes. Do it. Thirty seconds here and there throughout the day adds up significantly. There's lots you can do in a thirty second interval. Think weight lifting. One set of any movement can be done in less than thirty seconds.

Use self-discipline. Be your own watch 

dog

 or good role model.

When you were a kid living at home you'd have been in trouble for eating more than your share of the desserts in the house. Guess what? You're still in trouble for that same behavior- the punishment comes a few years down the road.

Healthy is happy. Fitness feels good. Don't think living a healthy lifestyle means you need to live a life of strict observance, like a Trappist monk. You'd be mistaken.

Here's a fabulous fantasy- what if a certain fast food hamburger chain were to do a total turn-around and start using organic free-range beef and chicken for all their sandwiches and unbleached whole grain flour to make their bread? The food would still be fast, right? Imagine the press they'd get- and how much better for America their food would be!

Maybe Uncle Sam would even create a tax benefit for such a restaurant chain, as a reward for working to reduce national health care costs and making a contribution to a healthier America.

Get fit - for goodness sake, your own sake, or for the good of America.

Article Source: http://EzineArticles.com/8798783

How to Design Your Own Kettlebell Workout

By Adam McBenza  |   Submitted On November 02, 2014

Designing your own kettlebell workout can be fun and easy, as long as you follow certain rules and standards. And in order to do that, you need to learn a few things before creating one for yourself. Luckily for you, this article will provide you with the right equipment for creating a kettlebell workout program that will fit your schedule and your needs. So keep on reading until the end, and start designing your own workout right away!

The Basics Components of A Workout Program

A good exercise program is composed of three simple types of movements: the pulls, the pushes, and the lower body. And each of these movements comprises various exercises that will give you several choices for making your workout more challenging and effective.

The Pulls

The pulls are movements that will require you to pull the weight towards your body from any direction - either from below, in front, or above your head. And examples of these exercises are the pull ups and rows.

This type of movement will stimulate primarily your biceps, deltoids, shoulder muscles, and lats, along with other minor muscles located on your back.

The Pushes

The pushing exercises are any movement that allow you to push the weight (e.g. kettlebell) in any direction - either upward, forward, or downward. Good examples are the alternating floor press, the renegade push up, and the kettlebell Arnold press.

This particular movement will stimulate primarily your pectoral muscles, triceps, and shoulders, along with other minor muscles located on your upper body.

The Lower Body

The lower body exercises are basically (obviously) any exercise that will stimulate the muscles of your legs, such as the glutes, quads, hamstring, and calves. One amazing feature of performing lower body exercises is the stimulation of your core muscles. Simply lifting a heavy kettlebell from the ground (i.e. preparing for a KB deadlift) will activate the muscles of your core so that your body will be capable to handle the weight, and prevent the heavy load from breaking your spine.

Examples of lower body exercises are: the goblet squat, deadlift, and lunges.

How To Design Your Workout Based On These Components

Before you design your own program, take a look first at this list of exercises. Make sure to be familiar with them because you'll be using them to formulate your own routines.

Pushes

• One-Arm Kettlebell Press
• Alternating Floor Press
• Leg-Over Floor Press
• One-Arm Kettlebell Floor Press
• Renegade Push-Up
• Bridge Press
• One-Arm Kettlebell Push-Up
• Kettlebell Military Press
• Kettlebell Arnold Press
• One-Arm Push Press

Pulls

• Double Kettlebell High Pull
• Alternating Kettlebell Row
• Kettlebell Bent-Over Row
• Renegade Row
• Kettlebell Windmill
• Two-Hand Kettlebell Swing
• Kettlebell Deadlift
• One-Arm Kettlebell Clean
• Single-Leg Kettlebell Deadlift
• One-Arm Kettlebell Swing

Lower Body

• Kettlebell Goblet Squat
• Goblet Lunge
• Goblet Side Lunge
• Kettlebell Deadlift
• Goblet Lateral Step-Up
• Goblet Walking Lunge
• Goblet Squat with Pulse
• One-Arm Kettlebell Swing
• Two-Hand Kettlebell Swing
• Single-Leg Kettlebell Deadlift

After getting acquainted with them, you're now ready to create your own program.

Step #1

Choose first how many days you want to train in a week. This may alter depending upon your goals, schedule, and willingness to train. No matter how many days you want to exercise, always stick to 2-4 days a week of workout sessions. This will help your body recover from each workout.

Important: Always put a rest day in between your workout session, do not perform a heavy workout in 2 consecutive days. This won't help your body recover from muscular damage!

Step #2

After choosing which days you want to train, then it's time for you to choose among the exercises listed on the table above.

Remember to use the three (3) basic components of a good workout - the pulling, pushing, and lower body exercises. So with that formula in mind, this is how the structure of your program should look like:

DAY 1 - MONDAY

A - Kettlebell Bent Over Row (Pulling)

B - One-Arm Kettlebell Military Press (Pushing)

C - Double Kettlebell Front Squat (Lower Body)

DAY 2 - TUESDAY

A - Alternating Floor Press (Pulling)

B - One-Arm Kettlebell Jerk (Pushing)

C - Kettlebell Goblet Squat (Lower Body)

And so on... depending on how many times you decide to workout each week.

Step #3

The next step is to decide how many repetitions, sets, and weight you should be using.

Repetitions and Sets

The basic numbers to use are: 12x5, 10x5, 6x5, or 5x5, that is, 12 repetitions for 5 sets, 10 reps for 5 sets, 6 reps for 5 sets, or 5 repetitions for 5 sets.

You can alternate any configuration you want as long as you don't use the same formula in two consecutive workouts.

For example:

Day 1 - 10x5

Day 2 - 6x5

Day 3 - 10x5

Day 4 - 12x4

A good rule of thumb is to use a fairly heavy weight. In order to know the exact number, you can perform an exercise using a kettlebell heavy enough that will slow you down during the 9-10th rep (if you use the 10x5 configuration), or 4-6th rep (if you use the 5x5 or 6x5 configuration).

This method is very important because it will stimulate the right amount of muscle fibers, and induce muscle damage (it might sound bad, but it's a good thing if kept within the appropriate range). Once you induce muscle damage, then muscle toning and fat loss will immediately follow depending upon your diet and workout frequency.

Rest Periods

As for rest periods, 20-60 seconds should be the range. However, if you decide to create a fat loss routine, then 20-30 seconds rest is the maximum. Because the lower the number, the more fat you burn.

Step #4

Choose to perform the routine either in circuit or one by one exercise.

This concept is fairly simple. Using circuits, after you perform the first set of exercise A (referring to the example workout above), move to exercise B, and perform the first set of exercise B (remember to take the 20-60 sec. rest period between each exercise). Then move to Exercise C, and do the first set of that exercise. After that, repeat the cycle until you finish the total amount of sets you chose to do for that routine.

As a quick summary, here's how to design your workout:

Step #1 - Choose how many days you want workout in a week.

Step #2 - Choose the type of exercise you want to carry on by keeping in mind to follow the pull, push, and lower body formula.

Step #3 - Choose the sets/reps, amount of weight, and rest periods you want to include (this should be depending upon your schedule).

Step #4 - Decide to perform the routine in circuits or one by one.

Article Source: http://EzineArticles.com/8792162

Recovering From Illness to Get Back to Your Training

By Paolo D Vettore  |   Submitted On November 07, 2014

Having the misfortune to get sick and interrupt your training routine is one of the common bumps on the road to your target lifestyle.

Season changes, air conditioning, 

rain

, cold and other factors can get you some level of limitations to your workout routine.

When I get sick, I get quite upset. I think about all the effort I've made to reach my level of training, and now I will have to take a forced break that will make me lose part of my gains.

The body will need energy to fight the sickness or to repair damaged tissues and will use all the necessary sources for your recovery.

However, there a are few things that will be on your side. The more you have previously trained,the faster your physical condition will get better.

Training makes your body stronger and more resistant but just for the simple principle of "Use it or lose it" your muscles and aerobic resistance will diminish during prolonged rest times.

It's not uncommon to see a limb totally shrunk after the cast is removed right? In that case physical therapy sessions is highly recommended!

But let's talk about easy sickness. That kind that may keep you in bed for 1 or 2 days but the doctor fills you up with medications for 1 or 2 weeks and your energy level goes to ZERO. Workout is the last thing passing in your mind between dizziness and sneezes, in any case you wouldn't even have the energy to perform the whole routine you used to do just a few days earlier.

So, what can you do? When is my training day I got more sad because I think that I'm supposed to workout but I know I can't. My body is already busy fighting an internal war, I can't give him more stuff to do like repairing ripped muscle fibers! There is just no "fuel" enough for this!

Considering that you need rest to recover, you should REST first. One thing you can wisely do is to control your nutrition to help your body to get the right material to work with the recovery process. Remember, the body is a chemical composition.

The most important thing for me is: DRINK WATER! Your body is doing a tremendous job and water is the best replenisher you can give him to hydrate, supply minerals and eliminate waste.

Proteins from white meat and vegetables are preferred. Enjoy a warm soup and even if you don't like boiled stuff you should learn that is the best for energy recovery. Boiled food and soups keep all the nutrients in their water and they are easier to digest, giving your stomach less energy spending duties.

Examples of  proteins

Check your supplementation and adapt it to your situation. You'll probably need to modify your intakes in order to get the right vitamins.

Stay mentally active! Read books, study and design your recovery training program to apply as soon as you feel better.

You can think about a very light workout set from time to time, just to don't get bored but don't push it!

Some little weight training set can make you mentally feel better with some positive attitude and will spark some reactions in yourself to help you to recover.

If you are under medications for a week you can't start your normal routine the day after you finish the treatment. You've surely lost some of your gains. Give it a slow start with a reduced version of your normal session and add more time between sets.

Before going to sleep you can do some push ups and a have good glass of milk to provide a slow protein intake during the night.

Day by day you have to measure your feelings and stop working out if you don't feel 100% OK. Keep yourself monitored and have a talk with your doctor to see the progress of your body during your recovery.

Article Source: http://EzineArticles.com/8799413

Exercise Is Great

By A R Smith  |   Submitted On November 04, 2014

Often we struggle to incorporate an active lifestyle into our day to day lives as we have the perception that we need to spend hours upon hours in the gym or need to train and train for some marathon or extreme event.

This is not true, when we break it down and simplify what we can achieve we begin to realize that exercise starts with a small amount of effort and activity which can be either built up to advanced levels or maintained, all depending on our goals and the time frames we allow ourselves.

We get put off committing to an exercise program because we think that in order to succeed we need to spend onerous amounts of money on gym fees, special clothing and a vast array of products and special features we most likely do not know how they will benefit.

For someone who is starting out, we have identified a goal and want to make the first step to achieve it all we have to do is START! Our starting points do not need to be complex or complicated in fact they can be rather humble. Look around at your beautiful environment that surrounds you, exercise is a wonderful way to experience your environment in a new dynamic it is a wonderful way to experience it.

You see when we take that first step and start a focused form of activity we take great strides towards a new lifestyle by stimulating our natural systems. Through this stimulation we begin to thrive on activity which complements our health goals and promotes a fantastic healthy lifestyle.

By a change in perception regarding exercise we see that the multitude of options available to us become limitless. From strolls or jogs through our neighbor hoods, to aerobics at the local park or even swimming at the nearest swimming pool. Options are available to us everywhere we need to grasp them and make the most of them.

As we progress along a course of focused action and continue our physical development through constant exercise we notice a significant physical change, which further enhances our positive mind set and psyche.

So make a decision and take that first step that will allow a whole new understanding and perspective to unfold before you. Get active, work towards a fitness goal and empower yourself to realize a whole new level to your potential.

Not only will you get to experience and enjoy the wonderful tranquility or dynamism of your surroundings but you will also effect a positive change physically, mentally and spiritually.

Allan is committed to spreading the word about healthy eating; focusing on fresh wholesome food and helping people realize natural healthy eating benefits!

Article Source: http://EzineArticles.com/8796113

An Exercise Can Be Fatal

By Helen T Dellomes  |   Submitted On November 06, 2014

Not all forms of exercise is healthy. Some are fatal and could be a danger to your body system.

If you are one of those career men and women who constantly live on rush hours, rush jobs and instant meals, surely you could be one of those many who would instantly take a break once you realized you have earned extra pounds of calories. This moment of realization could send you into a mild panic. Right after office hours, you would rush home to find a gym where you can shred off even just a pound of those unwanted fats.

For one to be fit, a daily and regular exercise is advisable. Indulging in a strenuous and vigorous exercise like lifting heavy weights and running for hours on a treadmill can be fatal. If you are hoping that those excess fats that you carry will instantly die a natural death, better think twice for this idea is really absurd! Fats are as hard as your head and not unless you take an instant laser liposuction to get them out of your body, they will keep on reminding you of your bad eating habits.

If you are out of shape, a regular exercise can improve your heart and physical condition. However if you had not been doing any exercise for the past few weeks or months, a mild and simple exercise is advisable. Even running is a risk for you.

Benefit of a Regular Exercise

According to a study conducted by the Mayo Clinic, people indulging in 3-4 times a week of regular exercise reduces their risk of having a heart attack or death from it. Although only a minor portion of them had it during their exercise and a greater number during their rest. Having a routine exercise will not only keep your muscles firm but keeps everything in your circulatory system flowing freely. With the right distribution of oxygen in your brain and right delivery of blood in every blood vessel leading to your heart, no blocked vessel will weaken.

Basis for an Intense Exercise

In order to tune up your heart and muscles, you need to consider 3 important factors in doing your exercises: Frequency, Duration and Intensity of your activity.

Frequency

Exercise must be as frequent as 3-4 times a week. More than that is considered over than what is required normally by our body system.

Duration

You can do your exercise at least 20-30 minutes. If you can't do it straight for thirty minutes, then break it down into 3 ten- minute session exercise. There are some forms of new exercises that don't involve strenuous activities but just breathing exercises concentrating on using oxygen intake to burn undesired fats. Don't you think this is a better alternative to take?

Intensity

A good workout need not involve heavy panting or making you out of breath. It could be a slight to moderate body movement that involves proper inhaling or exhaling with varied body positioning for desired distribution of oxygen intake to desired body parts.

A regular daily exercise is good for the body but there is a kind of exercise that could be fatal to you. Know how to regulate your body activity by learning some tips on how to avoid some fatal exercises.

Article Source: http://EzineArticles.com/8799200

3 Simple Tips To Get a Flat Stomach

By Jon Allo  |   Submitted On November 05, 2014

If you want to know how to get a flatter stomach you have to recognize that you need to get your body to burn more calories that you are eating. We all lead busy lives and trying to get a flat tummy can be difficult when we eat too much fast food and have little time for exercise. But, with a little planning and just ten minutes a day, you can use these 3 easy tips to get the flat tummy you want.

1. Monitor What You're Eating

Start to keep track of what you eat each day. If you want to get a flat tummy you're going to have to eat fewer calories than your body burns each day. To begin with, cut down on fizzy drinks and stop eating junk fast foods and you will begin to see a difference. Eat more fresh vegetables and fruit, whole grain foods, foods high in fibre, lean meats and drink plenty of water.

2. Get Your Body Moving!

Jogging for longer time burns more calories than jogging faster

A sedentary lifestyle will not help you to get a flat tummy. One excuse for people who say they can't get a flat belly is that they don't have the time to exercise. But you don't need to go the gym for hours everyday. Take the stairs, park your car at the far end of the car park or get off one stop early if you're on public transport. You can burn calories by doing your regular household chores. Vacuuming, washing dishes, and doing laundry are all regular chores that burn fat.

3. Start Working Your Core Muscles.

Once you are keeping track of what you eat and moving your body more, the last of these 3 tips to get a flat tummy is to begin working your core muscles. Core muscles consist of your abdominal muscles, back muscles and the muscles around your hips.

A quick 10 minute workout would consist of the following exercises. Do 8-10 repetitions of each exercise then move onto the next one. First, lay on your back on the floor and start with full abdominal crunches where your legs also come off of the ground. Follow this with a bridge exercise where you lay on the floor and move your hips up toward the ceiling.

Your next exercise is a single leg abdominal press. Once again lay on the floor, raise and bend your knee towards your head and push your hand against your knee while using your abdominal muscles to pull your knee toward your hand. Keep your arm straight and hold for 3 deep breaths and then swap to your other leg and hand. Finish off your routine with the plank pose. On this exercise you lay face down, resting on your forearms. Raise up onto your toes and keep your back flat, in a straight line from head to heels. Hold this position for about 30 seconds.

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