Best Exercises to Reduce Belly Fat and Waist


Belly and waist are the areas of the body more complicated to work, but with these exercises you will achieve very favorable results.

Best Exercises to Reduce Belly Fat and Waist
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Whenever the holiday season arrives, we tend to be very concerned about wearing a slim and attractive body, because we want to look nice in that bathing suit that we like so much.

To get your body in shape is not a task of a few days, because to achieve it we must follow an eating plan and also do some exercise routine to reduce belly fat and waist, like those presented below.

The area of the abdomen is one of the most difficult to get in shape, because it is made up of very short muscles that burn few calories, in addition it is an area in which fat accumulates very easily due to our sedentary lifestyle and poor body posture.

There is a study that states that exercise provides a better mood than money. So cheer up once and for all to activate yourself, because the benefits will be many.

We recommend the following exercises, for which you will only need a yoga mat:


Legs Elevation

Lying on your back, with your back straight, place your hands with your palms facing the floor under your hip.

Raise one of your legs to 90 degrees to your back, then lower it, but do not allow it to touch the floor again. Now it is the turn of the other leg, insert both in two sets of ten repetitions for each leg, you must never bend them.



Reverse Bicycle

Do you remember the exercise of pedaling lying down? Well, this is very similar, it's just different in the way you move your feet.

Lying on your back, and with your hands as in the previous exercise, pedal backwards, like making a circle with your feet. Count ten repetitions for each leg.



Knees to Chest

In the same position, flex your knees together until they reach your chest. Don't worry if you don't make it in the beginning, don't force yourself. Once you have brought them as close as possible to your chest, stretch and repeat. Do 10 repetitions in total.



In addition to these exercises, we recommend you eat a healthy diet, take into account this list of foods you must eat to get rid of the belly.

What Happens to Your Body When You Train in Cold Weather


Is it hard to practice outdoor sports in cold temperatures? Is it better to postpone our training for another time? One of the characteristics of the human body is that it is equally prepared to train with both high and low temperatures, although doing so at both extremes always poses a health risk. "With lower degrees the body must generate heat to prevent our body temperature drops, which means a greater flow of blood to the skin and a greater loss of energy".

What Happens to Your Body When You Train in Cold Weather


So how does the body raise the temperature? If the thermostat is responsible for keeping our house at a good temperature in our home, the equivalent in our organism is the hypothalamus, a region of the brain that is in charge of different bodily functions including evaluating the temperature of neurons and receiving this information from all areas of the body. If the hypothalamus detects that the temperature is low, it activates the appropriate mechanisms to increase it, an action that is replicated when we perform sports in cold outdoor areas:

  • Muscle contraction: the decrease of the degrees in the thermometer causes involuntary muscle contractions that increase muscle tone. These contractions consume energy that is transformed into heat.
  • Vasoconstriction: this mechanism narrows blood vessels (reducing their diameter) and increases resistance to the passage of blood to the body surface. This prevents heat loss.
  • Goose bumps: this common term we use to refer to piloerection is another of the resources used by the human body to maintain heat: the hair of the skin is lifted, the layer of air is trapped under the hair and prevents heat loss.
  • The metabolism is set in motion: finally, the production of different hormones in the thyroid glands is stimulated and increased, the hormone THR and TSH (the latter in the pituitary gland) are elevated and as a consequence the rest of the body's cells produce heat.
Cold weather training

How and when to train?

To begin with, Rodriguez reminds us that daylight hours are always the best for training, especially during the first hours until 12:00 in the morning.

Regarding the duration of physical exercise, he points out that it will be given by the usual practice. "As a general rule, whether indoor or outdoor, with cold or heat, I find the best ratio benefits / training time in no more than 1 hour. The key to training will be found in the intensity and not so much in high durations," he specifies.

In addition, the expert places special emphasis on choosing the right equipment to be used and opting for breathable garments that will improve the regulation of body heat. "You have to be very generous in sheltering the most distal points: hands, feet and head, and not in sweatshirts, double mesh, etc. We must bear in mind that the cold we feel as soon as we go out is going to be very different from the cold we feel after only 5 minutes of training, so excess clothing can be very uncomfortable", he adds.

Having these points clear, the director of Health Zagros Sports La Moraleja recommends that when choosing the activities opt for continuous exercises and / or with medium / high intensity. "If you like to do outdoor training with flexions, squats, burpees, etc., I would always choose to do it on circuits, as we must avoid high rest times", he advises.



What not to do when you train in cold weather

One of the most common mistakes when practicing sports in winter and outdoors is related to warming up. On the one hand, the lack of it can cause muscular injuries; on the other hand, when we go outside and face the cold we warm up too intensely to get warm earlier. "This is going to cause more oxygen debt and it is going to weigh down the whole training. Cold training does not change the general prescriptions of our warm-up," explains the specialist.

In addition to the absence of warm-up, another cause of injury can be the excess recovery time that causes some degree of temperature loss to our muscles. "We must understand that if the muscle temperature drops, its viscosity is also reduced, so its contractility will be compromised. That is why we stress the importance of shortening rest times.

Finally, not covering the extremities well (especially if there is poor peripheral circulation) can contribute to the appearance of chilblains. Rodriguez's solution is to wear gloves, a panty or a hat, which will never bother us when it comes to training.

So how can we practice sports in cold weather without compromising our health? Once we are well wrapped up and have warmed up, we have to start progressively the first days of intense cold (below 4ºC) and increase the duration little by little during the first week.

"If you've never done sports, it's best to start with indoor sports in winter. It's too much stress for the first time, but you should never postpone or not do a workout because it's cold!

Crossfit Exercise That Burns More Calories


Many times it doesn't matter the time but the intensity and dedication we give to each training to make it work.

Crossfit Exercise That Burns More Calories


We live in a world in which we are constantly on the lookout for our weight, both for health and beauty, we look for options such as food plans and exercise, there are those who have long practiced various routines but see slow results, but in itself what exercise is the most calories burned?

Today one day a study has shown that is the so-called Crossfit especially the "cindy" one of the most complete and effective exercises to lose weight, as they burn up to 13 calories per minute as indicated by research made members of the universities of Alabama, Georgia and Kennesaw.

Crossfit Exercise That Burns More Calories


Many times we ask ourselves how long is the time that we must train for it to take effect, it turns out that this exercise takes you only 20 minutes to practice, there are several rounds that involve doing squats and flexions one after the other.

Those who carried out the practice within the study burned up to 260 calories in that time, which is actually little but effective, compared to other types of disciplines.

It is clear that for a good operation the main thing is the disposition and the dedication that whoever does it dedicates to it, the good trainings are there but the effort is made by each one.

Crossfit Exercise That Burns More Calories


The research indicated that intense training keeps the metabolism active longer, but this post-combustion effect tends to disappear quickly.

But according to John Porcari, professor of exercise and sports science at the University of Wisconsin, "burning calories per minute is not always the best way to evaluate the amount of energy used in a workout.

That's why according to what your objective is, it's the type of training you should look for, burn energy, look for something more vigorous, burning calories can be something intense with less time, but the important thing here is to stay active a little or a lot but move that will help you to have a healthier future while taking care of your diet.

Guidelines for Exercising in Hot Weather


In summer, many people exercise, and with the high temperatures, it is necessary to be especially careful and to train at the right times and places, to wear suitable clothing and to take precautions regarding the sensations that our body tells us at all times.

Tips For Exercising Safely In Hot Weather


In order to avoid any risk and workout in the best possible way, it is advisable to set aside "a time of 10 to 15 days of conditioning at high temperatures, starting the exercise gradually and progressively and increasing the intensity gradually; to schedule training at the least hot hours; to avoid high-intensity exercises and to maintain adequate hydration before, during and after training, together with a correct diet".

Hours and places to workout in summer

The best advice is not to exercise at high temperatures. "In the open air, 20º - 24º C are considered good temperatures for training, and it is dangerous to train from 32º C onwards, and this is aggravated by the high relative humidity of the air", says the teacher. Therefore, it is necessary to "look for times when these circumstances occur, which occurs in the extreme hours of the day and not in the central hours (12:00 to 17:00)," he adds.

The places where we do our training should be "cool, ventilated, with adequate relative humidity, with adequate shade and taking into account the altitude", the specialist points out. Other options that we can consider for exercise are to practice it in the aquatic environment.

Appropriate clothes to workout in hot weather

With regard to clothing, it should be "light-colored, breathable and quick-drying dry fit, preferably with sleeves and shorts, as well as a protective cap and sunglasses, while footwear should be comfortable, tight and suitable for the surface on which we train". In addition to this type of clothing, the parts of the body that remain in the air must be protected by the application of protective creams and Vaseline.

Hydrate ourselves before the thirst comes

To do sports we have to hydrate ourselves before we have to be, so during exercise, "drinking water every 20 to 30 minutes is a good guideline," says the specialist.  In general, "drink water (500 ml) in the two hours prior to training, refill with water during training if it is less than one hour and with isotonic drinks if it exceeds it or is of high intensity, and refill (approximately 1,200 ml) in the hour following completion". Not all liquids are good, so you should avoid alcoholic beverages and those containing stimulants, such as caffeine and taurine, among their ingredients, because with them, dehydration occurs more quickly.

How our body manages summer workout

The dehydration that we can suffer when playing sports in high temperatures presents a series of symptoms. "Dizziness, nausea, heart rhythm disturbances and muscle cramps are an indication to go to shaded areas and start drinking fluid". In addition to these symptoms, we can also suffer from heat stroke that will require the attention of a healthcare professional.

Our body gives off the heat, and the best way is to do "a correct cooling after the end of the main part of the training by carrying out a period of exercises of return to calm with progressive decrease in intensity and adjusting them to the activity carried out", explains the teacher. In addition, another mechanism that our body has for expelling heat is rehydration, provided it is done properly.

People with higher risks when training

Training at such high temperatures at this time of year "can be a problem for people with certain basic pathologies, or it can be the cause of certain illnesses", says the specialist. Thus, dehydration can significantly affect "people with alterations in thermoregulation that can make them more prone to cramps and other muscular-skeletal injuries". More people who should be careful when training in summer are those who suffer from "blood pressure disorders, skin problems or allergies to their own sweat".



RELATED: How To Flatten Your Abs in 2 Weeks at Home



On the other hand, heat stroke can be suffered by "people with poor physical fitness, a history of cardiovascular disease, obesity, and those who ingest alcohol or have individual susceptibility".

How Long Must You Walk To Lose Weight? I finally have the answer for you to cheer up


According to recent survey results, an estimated 85 percent of Americans (and those living in the United Kingdom as well) between the ages of 25 and 65 do not work hard enough each week to meet the recommended levels of daily physical activity specified by experts.

How Long Must You Walk To Lose Weight? I finally have the answer for you to cheer up


While fitness is definitely on the rise and more people are doing some form of exercise every week, most adults still find it difficult to fit in with strength and aerobic exercise. When most people decide it's time to practice some healthier habits, walking just to lose weight and improve their health may not seem like enough.

But the truth is that walking is the oldest form of human physical activity there is, and the benefits of walking are great. Long before the days of CrossFit, running marathons voluntarily or working in gyms, people walked. And they walked a lot. Walking is a good place to start if you are new to exercise or simply lack the motivation to be more active.

Even if you're an experienced athlete and really prefer to work up a sweat by doing a blast workout, HIIT workout or a demanding sport, walking can still be a great form of activity that complements these tougher workouts. So.... let's see how to do it and what the benefits are.

How Long Must You Walk To Lose Weight?

Considering that walking is very comfortable, does not wear down joints but still burns calories, activates even the metabolism, and can help prevent dozens of different diseases, there is really no downside to walking anymore.

Benefits of walking

  • It makes people feel younger.
  • Helps in the fight against weight gain
  • Walking at least 30 minutes a day leads to a smaller waist
  • Helps prevent heart disease, arthritis, hormonal imbalances, diabetes, hypertension, among others.
  • It helps the elderly to prevent the diseases of aging such as dementia, Alzheimer's and cognitive impairment.
  • It gives a lot more energy so you can say goodbye to fatigue.
  • It is an exercise that does not require additional elements and is free of charge.

Walking to lose weight

Walking at a fast and energetic pace requires a good amount of body energy and is an easy exercise to do every day. You may not burn as many calories as you would like, but if you do it properly (with your forehead up, looking straight ahead, swinging your arms, straight spine and squeezing your buttocks), you can burn up to a pound a week.

For this you must take some considerations into account:

  • Walk 1.6 kilometers = 2000 steps and you will burn 100 calories
  • If you burn 3500 calories = lose half a kilogram
  • Losing half a kilo in a week = burning 500 calories a day
  • To lose half a kilo a week = 10 thousand steps a day
You may think it's hard, but it's not really hard. You have to walk five miles a day to make it. Don't be scared! You can start doing it little by little and when you realize it, you will succeed.

How Long Must You Walk To Lose Weight


How can you do that?

I'll give you a little advice - from the experts - so that you can take a proper walk, and so that you can get your body used to increasing the steps a day.

The first things you need to do to adapt to walking

  • Download an app to your mobile phone that counts the steps you take. There are some who already have this application integrated.
  • Don't take the elevator and the escalators. It's always best to go up and down the stairs.
  • If you must wear high shoes at work, wear tennis shoes to get from work to home and from home to work and change at the office.
  • Use as little public transport as possible or your own car or motorbike, try to walk.
  • Walk to do all your errands.
  • If you have to take your own vehicle, park it as far away as possible from where you are going to walk.

What to do while walking for exercise

  • Program your phone or music device to your liking and comfortable headphones
  • Look for different walking scenarios. Through the park, the streets of your neighborhood.... the place you like the most
  • Try to find someone to keep you from going out alone.
  • You can buy a treadmill for rainy days and do it at home in front of the TV.
  • Buy the right tennis shoes, as well as the right clothes. Ask the sporting goods store what's appropriate.
  • You must hydrate yourself with water.
We hope you will dare to start with this simple but effective exercise. After a week you'll see the results and then you'll never want to quit.


RELATED: Great Running Workout

Exercises to Get Rid of Flabby Arms


Most women's body is highly vulnerable to sagging because fat is deposited in the female body in three areas: the tummy, buttocks and yes, the back of the arms. Usually it happens at a fairly young age.

Exercises to Get Rid of Flabby Arms


Here are some flabby arms exercises for women and for all genders that will save you from embarrassment and will bring back your confidence up to the highest level.

Exercises to Get Rid of Flabby Arms

1. Diamond Pushups

First, before I tell you about diamond pushups, I'm just going to assume you realize that flabby arms are a result of being overweight in general. So you will need to work on your diet to reduce body fat since this will also have a big impact on how your arms look.

Now... diamond pushups.

Get in pushup position. For women, if you aren't really good at pushups, instead of putting your weight on your feet/toes, put your knees on the ground. Put your hands together and open a triangle of space between both thumbs and your pointer/index fingers.

This triangle is the diamond. Do as many pushups as you can. Rest for 45 seconds and repeat. Do a total of 4 sets 4-5 days a week. This takes less than 5 minutes, so don't come up with excuses about being busy. You don't even need to do all 4 sets 1 after another. You can spread them out throughout the day.



RELATED: How To Do A Perfect Push Up


2. Jump Rope for 5 minutes a day

OK, this does 2 things. First, it burns off body fat from all over your body. This indirectly benefits your arms. Second, you have a sort of isometric tension with your arms as you hold the jump rope in position while you're doing it. This directly benefits your arms.

If you combine these 2 exercises to get rid of flabby arms and improve your diet a bit, your arms should get firmer and tighter within 3 weeks.


3. Triceps Dips Exercise

Triceps Dips Exercise


The dip is an extremely effective exercise for stressing the pushing muscle of the upper body, namely the shoulders, chest and triceps. The triceps dip is a variation of the traditional dip, where the torso remains upright throughout the exercise, with the upper arms tucked close to the body to maximise triceps recruitment and decrease the involvement of the chest. The dip recruits the triceps (brachii) via extension of the elbow. The triceps is a three headed muscle to the rear of the upper arm. Although the form of this dip variation reduces the chest involvement, the chest and shoulders will still assist during the movement, with complete isolation impossible.

Article Source: http://EzineArticles.com/expert/Jennifer_Jolan/141264