The Best-Kept Weight-Loss Secrets!

You know you are experiencing yo-yo dieting, but do not know how to stop it. It is time to get your balance back. Here are the power of the Four Wheels you might not have thought of:

1- Strength training

The general opinion when the general public here the word “Weight Training” is of oiled up, macho, muscular men flexing and showing off there muscles. This view often shies a lot of people away from lifting weights….especially women. Read the rest of this entry »

Quick Home Workout – Intense and Fast

Sometimes busy lives just get in the way of our fitness goals.  And even if we have time, we can’t always get to the gym – you might need to be at home with your children, waiting for a delivery or repair person, or even working at home and can just take a short break here and there.  But don’t give up on your fitness altogether!  You don’t need to go to the gym every day – here’s a quick but effective workout you can do in just half an hour, and best of all, you can do it at home without any expensive equipment!

Quick Home Workout – Intense and Fast

Last weekend I wasn’t able to go to the gym. I had to stay at home with Kayden, my little boy. My wife needed to go at a meeting with some friends, so I stayed home with Kayden. While Kayden was napping I decided to do a quick workout at home.

Sometimes you don’t need all the fancy stuff from the gym to get a great workout. I did a 30 minute workout,  and  a really good one too!  I just used my bodyweight to create some resistance, and combined it with some cardio.

You don’t need to break the bank to break a sweat. This workout was fast, hard, and intense – just how I like it! So what did I do?  Here’s my workout, and you can try it too!

Warm-up

As a warm-up, I did 30 seconds of jumping jacks alternating with 30 seconds of push-ups, repeating for 5 minutes. If you are not warmed-up after this I don’t know what you need!

Workout

For the workout itself, I did four groups of exercises.

First group:

• 15 lunges for each leg
• 30 crunches on the Stability Ball (if you don’t have a Stability Ball, perform crunches on floor)
• Repeat

Second group:

• 20 Squat and 10 Kick for each leg (Alternating leg)
• Push Up for 30 seconds
• Repeat

Third group:

• 15 Leg Curl on Stability Ball (If no Stability Ball perform a Back Bridge and raise your hips gently up and down)
• 30 seconds Plank
• Repeat

Fourth group:

• 30 seconds Invisible Skipping rope
• 30 seconds Mountain Climber
• Rest 30 seconds and Repeat

Relax and Stretch

Finish up with 5 minutes gentle stretching to cool down.

So, even if you don’t have time to go to the gym, you can do a really good workout in the middle of your living room.  It’s no problem to stay on track with your fitness program, even if you have to stay at home!

5 tips on How to Stretch

Now you know why stretching is important, you need to know some
safety tips for stretching. Safety tips? For stretching? Absolutely!
I hear stories from people about how they’ve injured some body part
during stretching, because they didn’t follow a few simple safety
rules.

This is why I’m giving you some important tips, and if you follow
these you will be able to stretch safely and comfortably, and avoid
injury.

Safety tips:

1.    Never perform your stretches when you are cold. Stretch
after your workout, when your muscles are warm and your
body temperature in higher than normal.

2.    If you want to stretch without doing a workout, perform a
short warm up before you stretch.

3.    Hold each stretch for 20-30 seconds.

4.    Don’t bounce or strain while stretching.

5.    You should feel tension (not pain!) in the muscle being
stretched. Stop if you feel pain!

Follow those 5 tips to get the maximum benefit from your stretching
session!

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How to finish your workout

Did you know the best way to finish your workout routine is with
some stretching?

Why is stretching important? Stretching after a workout relieves
muscles tension and it’s a great way to cool down. And at the same
time you are actively working to increase your range of motion.
You’ll also find that by stretching after your workout you reduce
muscle soreness the next day.

Make sure you stretch the major muscle groups you worked that day.
I’d recommend you stretch your hamstrings and lower back after every
session. Keeping good flexibility in your hamstrings can prevent a
lot of problems in your lower back as you age!

To read an article on stretching CLICK HERE