Best Chest Workout You Can Do Without Any Weights

Exercising at home is great but can you build muscles without equipment? Some people may seem skeptical about the idea, as building lean muscles and losing fat is not all that easy as it sounds. Well, if you are skinny and want to get muscular or you are plump and want to get muscular, either which way, the following are the strategies that work and answers the question, how to build muscle at home without equipment. And yes! You do not have to take expensive supplements to build muscles. Just you and your body-weight will do just fine! If you are feeling confused don’t worry we will dish out just the tips that will help you get lean in a few months’ time!

1. Triangle (Diamond) Push-Ups

You probably already know what it takes to perform 20+ sets or standard push-ups – and you may be doing this with ease by now. The truth is, this classic exercise program can help build your endurance level since the upper body quickly responds to consistent 8-20 reps. Diamond push-ups are similar to regular push-ups, only requiring small tweaks to change the difficulty of the move and the targeted muscles. So let’s settle the score between diamond push-ups vs regular push-ups.

The diamond push-up is a sizeable step up in the difficulty level of the standard push-up, so do not be surprised if you fail initially. However, it is well worth the time as it helps to sculpt your upper body aesthetically. It is also the best push-up variation that can help you develop your triceps, a muscle that makes up 2/3 of your arm size. But like most exercise programs, you need to get the form right in order to achieve the end goal.

How To Do Diamond Push-ups

Get into push up position on your knees, with your hands together under your chest and back flat. Position your hands in such a way that your index fingers and thumbs form a diamond. Depending on the flexibility of your thumbs, this might look like a triangle. This is your start position for the diamond push-up.
Allow your elbows to break, then lower your chest toward the ground. While doing this ensure your back remains flat throughout the exercise.
Push back up to full arm extension, and repeat the process for the desired number of reps.

Benefits Of Triangle Push-ups

The diamond push-up works mainly on the triceps, the muscles that run through the back of your arm. The triceps work with the biceps at the front of your upper arm. Enabling the retraction and extension of your forearm. It also plays a crucial role in helping to stabilize the shoulder, the joint with the highest range of motion.

Diamond push-ups also work the chest muscles, particularly the anterior deltoids and pectoralis major. The primary function of the biceps brachii is to work as a stabilizer, ensuring the joints are steady while the obliques, abdominis, and quadriceps also act as stabilizers, helping to maintain your posture.

2. Decline push-ups

What goes up, must come down. These push-ups will help you target your upper chest and deltoid muscles specifically. It will also add more of your body weight to the exercise than a standard push-up, thus making it harder.

How to do Decline Push-ups;

You’ll need a raised surface like bench, box, or chair to do decline pushups

The higher the surface, the harder the exercise will be. If you’re new to decline pushups, start with a low surface, like a curb or step. You can increase the height over time.

Kneel down with your back to the bench. Put your hands on the floor, shoulders over your wrists and elbows at 45 degrees. Place your feet on top of the bench.
Brace your core, glutes, and quads. Bend your elbows and lower your chest to the floor, keeping your back and neck straight.
Push into the floor to return to starting position, extending your elbows.
Complete 2 to 4 sets of 8 to 20 repetitions.

Stop doing this exercise if you feel pain in your wrists, elbows, or shoulders.

Tips on technique

Like all exercises, decline pushups require proper form to effectively work your muscles.

Proper technique also helps you avoid pain and injury.

Keep your back straight throughout the entire move. To avoid arching your back, tilt your pelvis backward. Engage your core and glutes to stabilize your spine.

You should also look down — instead of up — to maintain a neutral neck. Make sure your back and neck are aligned at all times.

To protect your shoulders, avoid flaring out your elbows. Always keep them at 45 degrees.

Decline Push-ups Benefits

The main benefit of doing decline pushups is building strong upper chest muscles.

In a decline pushup, your arms push up and away from your torso.

This movement works your upper pecs and the muscles in your shoulders.

When done regularly, decline pushups will help increase your overall upper-body strength. A strong upper body is essential for everyday activities like lifting groceries and carrying a backpack.

3. INCLINE PUSH-UPS

An incline push-up is similar to a standard push-up but it requires a sturdy platform on which to place your hands. Ideal platforms include a bench, a piece of furniture or even an elevated bar in a playground structure. Place your hands on the edge of the platform slightly wider than shoulder width and set your feet far enough away from the platform so that your body is straight. Your arms should be perpendicular to your torso. While maintaining a straight body, bend your elbows to lower your chest toward the platform, and then straighten your arms to return to the original position to complete one rep.

Performing negative push-ups is an ideal modification to get you to a full push-up, but can still feel challenging for beginners. If this sounds like you, opt for an incline push-up, said Austin Lopez, BS, CSCS, and personal trainer at DIAKADI. It stresses your body in the same way as a traditional push-up, but takes some of the weight out of it due to the angle.

How To Do Incline Push-ups

Start in plank position, placing your palms on a stable surface like a wall, chair, kitchen counter, back of couch, or bench. Keep your arms and legs straight with weight on your toes, shoulders above the wrists, and core engaged.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your torso in one piece (it’s common to leave your pelvis behind, aka sticking your butt out) toward your hands. Stop when your shoulders are in line with your elbows. Inhale and straighten your arms to return to your starting position. This counts as one rep.
Perform three sets of 8-12 reps.

As you become stronger and progress in the move, lower your incline until eventually you will be able to perform them parallel to the floor. If using a wall, take a step or two back to increase the angle.

Benefit of incline push-ups.

During the execution of an incline push-up, the target muscle is the sternal head of your pectoralis major, which makes up the bulk of each side of your chest. This muscle is the lone target of an incline push-up, but several other muscles are also involved in this exercise. Synergist muscles, which help you complete the motion, include your triceps, deltoids and the clavicular head of the pectoralis major. Stabilizing muscles, which contract but don’t significantly move, include a number of muscles in your legs and core.

4. Plyometric push-ups

Are you ready to explode into action? These push-ups, can be executed in a variety of fun and fantastical way, think clap push-ups. These bursts of powerful plyometric movement will have your muscles firing on all cylinders.

To perform a plyo pushup, you don’t need any special equipment. Simply follow these steps:

Start in a high plank, or at the top of pushup position. Your torso should be in a straight line, core engaged (tightened), and palms directly under your shoulders.
Start to lower your body as if you’re going to do a pushup until your chest is almost touching the floor.
As you push up, do so with enough force for your hands to leave the ground. For added difficulty, you can clap your hands together, but this is optional.
Land lightly on the ground, moving into your next rep immediately.
Perform 5 to 10 reps for 2 or 3 sets total. Do fewer reps if you’re new to the move, more if you’re advanced.

Benefit of plyometric

As the name suggests, plyo pushups are a type of plyometric exercise. With these types of exercises, you work on exerting your muscles to their maximum potential in a short amount of time. This helps build endurance, speed, and strength in the muscles you’re targeting.

Plyometric exercises can get your heart rate up quickly. StudiesTrusted Source show that these types of high-intensity exercises are effective at:

burning calories
reducing body fat
improving cardiovascular fitness

Performing plyo pushups along with other high-intensity interval training (HIIT) moves like burpees and jump squats can help you build strength while boosting your cardio fitness.

Plyo pushups can help strengthen many of the muscle groups in your upper body, including the muscles in your:

chest
abdominals
triceps
shoulders

Plyo pushups can also help activate fast-twitch muscle fibers in your chest, shoulders, and triceps. Working fast-twitch muscle fibers may help you build strength and muscle mass. Athletes depend on fast-twitch muscle fibers for explosive moves like those you see on the football field.

For best results, include plyo pushups in your workout routine twice a week with at least 48 hours of rest between sessions.

One studyTrusted Source that examined how often plyometric exercises should be performed suggest twice a week may be the best frequency for building strength, performance, and agility.

More is not better in the case of plyometric exercises due to their high intensity.

5. Time under tension push-ups

Time under tension, or TUT, is a weight training technique popularized by strength coach Charles Poliquin in 2000. Believe it or not, slowing down a movement considerably and paying attention to correct form, will deliver great conditioning results. Lowering yourself very slowly down into a push-up and pushing back equally as slow into your start position will increase your muscle mass.

How To Do Time Under Tension Push-ups

To perform a slow pushup, take four seconds to raise your body, pause for one second, and then spend six seconds lowering yourself back down.

Benefits Of Time Under Tension Push-ups

Time under tension, or TUT, is a weight training technique popularized by strength coach Charles Poliquin in 2000. The technique focuses on keeping your muscles under constant strain, forcing them to work harder, increasing muscle strength and growth. Slow pushups are an excellent way to use TUT. Performing a pushup slowly will add a challenge to and provide results from your workout regimen. Slow pushups can also be an effective way to strengthen out your core, a muscle area that standard pushups won’t really stimulate.

Tips

If you are just beginning to do push-ups, you can devote as little as 30 minutes per week to perfect them. They will become easier over time.

20 Foods to Avoid When Trying to Lose Weight

Lots of experts say it’s stupid to forbid yourself from eating certain foods — that denying yourself something you really want to eat can ultimately lead to binge eating and eventual weight gain. When you are trying to lose weight, it is important to avoid eating same certain food. In this case, avoid these foods (when you can!) to fend off cravings and hunger, and support your efforts to slim down.

1. Seasoning salts

Speaking of salts, most people cook with a bunch of different seasoning salts, turning healthy meals into ones that raise blood pressure and spark future cravings. For this reason, try to use seasonings that don’t contain sodium. If spices and herbs intimidate you, check out this easy-to-use guide and learn tasty ways to cook salt-free.

2. Pre-made deli salads

Just because it is advertised as “homemade” doesn’t mean that it’s good for you. Most salads you’ll find for sale in the local deli are made with salad dressing or oil. You’re much better off making your own so you can control what does and does not go into it.

3. Ketchup

This one condiment seems harmless enough, but did you realize that it is extremely high in both sugar and salt? That makes ketchup double trouble when you’re trying to lose weight. Yes, it goes real well with French fries, but you shouldn’t be eating them very often if you’re trying to lose weight and get healthy anyway, right?

Certainly, you can’t eat perfect all the time but the better you eat overall, the more progress you’ll make toward your goal of losing weight and getting in shape. Limit foods like these in your diet and you’ll fit into those skinny jeans faster than you thought possible.

4. Vegetable oil

Some oils are better for you than others, and vegetable oil is on the not-so-good side of the list. Substitute unsweetened applesauce in place of the oil in your recipes for a healthier alternative.

5. Soy sauce

Although rice tastes great with just a little bit of soy sauce, it doesn’t take much to edge you over your recommended daily limit of sodium. If you can’t imagine rice without it, at least switch to the low sodium kind so you don’t undo all the hard work you’ve done trying to get fit and trim.

6. Tomato sauce

Tomatoes are good, right? Yes, but not in sauces that are loaded with sugar and/or salt. Either make your own or buy the brands that offer reduced amounts of the substances you want less of in your diet. Your scale will show the results.

7. Marbled red meats

Red meats carry a lot of body healthy nutrients, like iron and vitamins A, D and E. So, while you’ll want to include them in your diet in limited portions, just make sure you choose the lower fat cuts. Aim for ground products that are less than 10% fat and cut any extra fat off the meat that you can see prior to cooking if you’re going to eat steaks.

8. Whole fat cheese

The problem with this dairy product is that it doesn’t take much to go overboard. One ounce, which is the recommended serving size, is only the size of your thumb and most people consume way more than that in one sitting. You’re much better off buying and eating individually wrapped low fat cheese sticks if you’re trying to lose weight.

9. Boxed meals

Although they’re convenient and some of them do contain healthy ingredients, boxed meals are still loaded with a lot of different salts to make them taste good when you cook them up. When possible, cook using all natural fresh ingredients.

10. Tuna packed in oil

Tuna provides you a good amount of vitamin C, manganese and zinc, but pack it in oil and it also gives you a lot of fat. When picking up canned tuna, make sure you choose the ones that are packed in water so you don’t go off course with your weight loss

11. Most pasta

Pasta is great when it comes to energy, but because most of them are simple carbs they get processed by your body rather quickly, sending your blood sugar on that roller coaster ride that all dieters dread. You don’t have to avoid pasta completely, just limit it to the whole wheat varieties so you get all the nutrients with none of the sugar spikes.

12. Artificial sweeteners

There has been a real push in the last decade or so to avoid regular sugar and switch to artificial sweeteners instead. However, research has shown that these artificial substitutes actually promote weight gain as opposed to weight loss. Avoid them and you’ll likely lose some unwanted fat as well.

13. Alcohol

Even low calorie alcoholic drinks can pack on the pounds when you engage in a night or weekend of binge drinking. On top of the extra calories, alcohol also tends to inhibit good decision making; causing you to choose deep fried foods over salads every time.

14. Canned fruit

Another food that sounds healthy, but isn’t necessarily is canned fruit. Most of them are loaded with tons of sugar; enough where their bad outweighs their good. If you absolutely cannot live without it, at least buy the fruit canned in light syrup.

13. White bread

White bread a high glycemic food (meaning it causes a huge reaction with your blood sugar). Add a pat of butter to it and now you’ve made it worse by making it high calorie too. If given the option, choose whole wheat over white and use a seasoned olive oil dip instead. You’ll make your heart and your waistline happier.

14. Deli meats

You may think you’re eating healthy by buying lean turkey and ham from the local deli, but think again. Processed lunch meats are loaded with sodium to keep them usable for as long as possible. You’ll do much better for yourself by buying the unprocessed meat, cooking it and slicing it up yourself.

15. Most smoothies

Here we are with fruits and vegetables again. Yes, smoothies can contain a lot of great vitamins and minerals from the healthy foods they’re made of, but most of them are also very high calorie. They’re great if you’re going to miss a meal, but to use them as an addition to your meal will probably increase your pant size.

16. Dried fruit

Didn’t realize fruit would be such an issue did you? The problem with dried fruits is that most are loaded with added sugar. So, if you’re going to buy foods like these to snack on, just make sure that all you’re getting is the fruit itself. You can even make your own if you’re so inclined.

17. Almost all salad dressings

Just because you’re eating a healthy salad doesn’t mean that you can load it up with high-fat high-calorie salad dressing and call it even. Stick with olive oil and vinegar when you can, or at least choose the low calorie dressings.

18. Frozen meals

Freezer meals and frozen pizzas can be just as tempting as canned soup when you’re in a time crunch. However, they too are loaded with salt to preserve them. This causes you to eat more and your body retains excess water in an attempt to dilute the large volume of salt that you’re taking in. Neither one will get you closer to your weight loss goal so it’s best to avoid these convenience meals altogether.

19. Salted nuts

Although nuts are a great protein source, salted nuts can be your biggest enemy. You continue to reach into the can for handful after handful and before you know it, you’ve consumed more than your daily allotment of calories. You still have to monitor your intake with unsalted nuts, but they’re better for you and you’re less likely to continue to eat them mindlessly due to their lack of sodium.

20. Canned soup

It’s convenient to open a can of soup for lunch or dinner, but doing so may help you pack on extra pounds. The reason soup lasts almost forever is because it is loaded with sodium. And, when you eat high sodium foods, your body has a hard time determining when it is full causing you to eat more than you should or be hungry relatively quickly after finishing your meal. If you want to eat canned soup, then, at least buy the low sodium kind.

20 BEST FOOD TO EAT IF YOU WANT LOSE WEIGHT FAST

Current thinking suggests that losing weight is not all about cutting back on everything; it’s about eating more of the right foods and less of the wrong. You don’t need to go through the day with that empty feeling in your stomach and suffering those embarrassing tummy growls. In fact, if you deprive yourself of food, it can potentially harm your body, and you will more likely put weight back on, as well. There are foods that can help you lose weight by filling you up, but not filling you with the calories and there are also foods that can increase the rate of your metabolism, which helps you to burn off the fat faster. The best option is not to go overboard on one fat burning food, but to eat a balanced and varied diet, consisting of the many foods that can help you lose weight. Add a selection of the following foods to your diet and it will help you achieve your weight loss goals…So, what to eat to lose weight? Let’s find out together.

1. Beans

Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.

2. Soup

Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it’s broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

3. Dark Chocolate

Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

4. Pureed vegetables

You can add more veggies to your diet, enjoy your “cheat” foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish

5. Eggs and Sausage

A protein-rich breakfast may help you resist snack attacks throughout the day. In a study of a group of obese young women, those who started the day with 35 grams of protein that’s probably way more than you’re eating — felt fuller right away. The women ate a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast

6. Couscous

Couscous is a low fat, low calorie food that will fill you up quickly. 100 grams of couscous contains only about 110 calories. It is an excellent source of low release energy and it actually swells in the stomach, so it will keep you feeling full for longer.

7. Grapefruit

Grapefruit is another one of great foods that help you lose weight. You don’t need to live off grapefruit alone to get all the benefits that it offers, but grapefruit does contain phytochemicals, which reduce insulin levels and encourage your body to convert food to energy, rather than store it as fat.

8. Salad

What to eat to lose weight? If you get into the habit of eating a small salad before your main meals, the salad will fill you up and help stop you from overeating at your main meal. Be sure though not to smother your salad in high-calorie dressing, a drizzle of olive oil, lemon juice or balsamic vinegar will do.

9. Chiles

Another popular food that help you lose weight is chili. Adding spice to your food can burn off the calories quickly. Chiles and similar hot spices, contain capsaicin, which is the chemical that creates the heat and that heat that you feel is caused by a process called thermogenesis, which burns calories for you, as well as providing the heat.

10. Carrots

Carrots and other root vegetables, like parsnips, are very high in fiber, so they fill you up without the calories and they pass through your system quickly. A good way to get your daily requirement of fiber is to juice vegetables like carrots; it will still give you the fiber, vitamins and fill you up.

11. Celery

If you wonder what to eat to lose weight, don’t overlook celery. Celery is almost the perfect diet food, as you burn more calories eating it, than you gain from consuming it. Add it to your pre-meal salad and the fiber in celery will help fill you up with absolutely no gain in calories.

12. Avocado

You may have read bad things about avocados, but if you eat them in moderation, they can be good for weight loss. The ‘alligator pear’, as avocado was nicknamed because of its shape and color, can not only do wonders for your body, but you also can use avocado as a face mask to nourish your skin and reduce the appearance of wrinkles. They do contain a lot of calories, but, calorie for calorie, they fill you up more, than many other types of food, so they can make a good addition to your diet. Avocados are rich in good and healthy fats, potassium, dietary fiber, magnesium, iron and vitamins A, B-6 and C.

13. Spinach

Fresh spinach is a low fat way to get many of the vitamins and minerals that your body needs, without piling on the pounds. It contains vitamins C, A, K and B and is high in antioxidants. One serving of spinach, with a poached egg on top, is a complete meal all by itself.

14. Green tea

We also included green tea in our list of foods that help you lose weight. Green tea is filled with antioxidants and it provides your metabolism with a boost every time you drink it. A study found, that if you drink five cups of green tea a day, you can double the amount of your weight loss when dieting.

8. Yogurt

Whether you prefer Greek or traditional, yogurt can be good for your waistline.

A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.

That doesn’t prove that yogurt caused weight loss, but it stood out among other foods.

16. Cinnamon

Just a quarter teaspoon of cinnamon a day can help lower cholesterol and blood sugar levels, and it can also help ward off the after meal insulin spikes that can make your body store calories as fat.

17. Buckwheat pasta

Buckwheat pasta contains both carbohydrates and protein, which makes it far more satisfying and filling, than regular pasta. Chose buckwheat pasta, the next time you go shopping, and you will find it far harder to overeat it

18. Apples

Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.

One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.

19. Blueberries

Blueberries are also included in our list of foods that hep you lose weight. Blueberries are well known for their health benefits, especially their anti-aging properties, thanks to a high antioxidant content, but they are also a fantastic fruit that can be included in a diet plan for weight loss. Just a one cup serving will give you 4 grams of fiber, all those vitamins and antioxidants, and it will only set you back around eighty calories.

20. Oats

What to eat to lose weight? Eat a healthy oatmeal breakfast. A serving of oatmeal in the morning can make you feel full all day long. Oats are a good source of fiber and they also contain resistant starch, which is a healthy carbohydrate that can boost the metabolism and help you to shed the pounds.

Protected: Weekly Weight Loss Workout Plan: Your Weekly Fitness Plan If You Want To Lose Weight

15 Hip Stretches Literally Every Body Will Benefit From

It’s time to loosen up those tight hips.

f you’ve got a pair of hips, there’s a really good chance they’ve felt “tight” once or twice (or uh, maybe even right this second). And you’re not alone: “I hear people complain about tightness in their hips during every single [personal training] session,” says Lauren Kanski, NASM-CPT, personal trainer and coach at Performix House in New York City. “Multiple times, every single day, it’s the most common area people ask for help on besides their lower back.”

The reason? We all tend to spend a majority of the day sitting down—in the car, at your desk, on the couch—and staying off your feet plays a major role in this type of tightness. That’s because that seated posture means your hips hold a flexed (or shortened) position all day, which can make moving afterward—even just standing up—feel tough. Stretching out your hip muscles, as well as moving regularly throughout the day, can help ease stiff hips and ward off pain and injury.

But even if you don’t feel tight, it’s important to tend to your hips, especially if you feel stressed. “We store a lot of stress and emotions in our hips,” Kanski explains. “We transfer energy between the upper part of the body and the lower part of the body to function and move, and the hips are the primary transfer point of that energy.” Sometimes, opening up the hips can even alleviate some overall tension and perk up your energy levels.

1. Adductor Rock Back

Start in a tall kneeling position on the floor. Extend one leg straight out to the side, keeping foot flat on the floor. Place both hands on the ground, about one to two feet in front of bent knee and rotate foot of extended leg so it faces inward. Keeping your spine long, push hips back toward heel. Then, return to starting position. Perform three sets of 10 rock backs on each side. Kneel on a pillow, folded blanket, or yoga mat if needed

2. Quadruped Hip Half Circles

Start on hands and knees, shoulders over wrists and knees under hips. Extend right leg behind you. Create a counterclockwise circle with knee, bringing it to right arm. Try to keep hips level and knee bent 90 degrees. Complete the half-circle by extending right leg behind you again. Repeat for a total of three to five reps. Do three sets per side.

3. Spiderman Lunge

Start in a high-plank position with hands directly under shoulders. Bend right knee to step right foot forward, just outside right hand. Keep left leg extended and abs tight. Step right foot back to plank and pause. Repeat. Do three sets of five lunges per side.

4. Squat-to-Stand

Start standing with feet hip-width apart. Soften knees and bend forward at waist to reach hands to toes. Once hands reach toes, or as close as possible, bend knees to squat down. In your squat position, keep your elbows on the inside legs and use them to gently push knees apart. Lift chest, pause, then straighten legs and re-fold forward to return to starting position. Do three sets of five reps.

5. Walking Lateral Lunges

Start standing with feet shoulder-width apart, arms at sides. Step right foot wider than hip width and bend right knee to sit hips down and back. Keep opposite leg straight with toes pointing forward. Press through the floor away with right foot to return to starting position, left foot meeting right. Do three sets of 10 lunges per leg.

6. High Knees

Start standing. Drive right knee up to hip-height and drive the opposite arm forward, elbow bent 90 degrees. Immediately place right foot back down and drive left knee up. Then step it down. Repeat. Stay light on your feet and continue alternating for 10 reps per side. Do three sets.

7. Glute Bridge

Lie on your back with knees bent and feet on the floor, hip-width apart. Engage abs and push into the floor with heels to lift hips so knees, hips and shoulders align. Squeeze glutes to the top of the movement, then slowly lower hips back down to the floor. Do three sets of 10 reps.

8. Lateral Band Walk

Loop a small resistance band around legs slightly above ankles. Stand tall with feet about hip-width apart. Soften knees and take a small step to the side with one foot. Then, slowly follow with opposite foot so feet are hip-width apart again. Avoid leaning to the side as you step and prevent lead knee from collapsing inward; knee should stay over ankle the entire time. Do three sets of 10-15 steps per side.

9. 90/90 Hip Stretch

Sit on the floor with your knees bent and feet flat on the floor in front of you. Place both hands behind you, shift knees to the right, and lay both shins on the floor, keeping knees bent 90 degrees. Right shin should be in front of body, and left shin to the left of body. Keep chest tall. Lean forward at waist to deepen the stretch. Hold here for 30 seconds before returning your knees to center and shifting them to the left, bringing both shins to the floor and keeping knees bent 90 degrees. Do three sets of 30-second holds per side

10. Pigeon Pose

Start in a high plank position with your hands directly under your shoulders. Then, bring right knee forward toward right wrist. Lay shin flat on the floor, parallel to chest. Keep left leg extended. Hold for 30 seconds. Lean forward at the waist to deepen the stretch. Then switch sides. Do three sets of 30-second holds per side.

11. Child’s Pose

Start on hands and knees. Then, spread knees wide while allowing big toes to touch. Sit back into hips to rest butt on heels. Inhale and sit up straight to lengthen spine through the crown of your head. On an exhale, fold forward at the waist, allowing chest to rest between or on top of thighs, and bring forehead to the floor. Keep arms extended in front of you with palms on the floor. Keep butt touching heels. Hold here. Do three sets of 30-second holds.

12. Couch Stretch

Start in a half-kneeling position, right foot forward and knees bent 90 degrees. Place the top of left foot on a couch, chair, or bench behind you. Hands can go on hips or on front knee. With chest tall, gently press hips forward and hold for 30 seconds. Do three sets of 30-second holds per side.

13. Frog Stretch

Start on hands and knees. Spread knees slightly wider than hip-width apart but keep feet in place and turn the toes outward. Then, come down onto forearms and keep spine straight as you try to “spread the floor” with knees and sit hips back toward heels. Hold here. Do three sets of 30-second holds.

14. Supine Figure-Four Stretch

Lie flat on back with legs extended. Extend arms out to the sides and flat on the floor. Bring right knee toward chest and grab with left hand. Gently pull knee across body, making sure right shoulder stays flat on the floor. Hold for 30 seconds. Do three sets of 30-second holds per side. Place a yoga block, pillow or folded blanket under bent knee for support, if needed.

15. Half-Kneeling Hip Flexor Stretch

Start in a half-kneeling position, right foot forward and both knees bent 90 degrees. Place hands on front thigh for support. Tuck hips forward and pull belly button toward spine. Then, rock forward gently without un-tucking hip or rounding back. Hold for 30 seconds. Do three sets of 30-second holds per side.

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4 Low-Impact Exercises That Power Up Your Brain

Exercise boosts blood flow to the brain and reduces inflammation. Try these easy moves at home or at the gym to fire up your brain.

There’s no doubt about it: Working up a sweat is good for our physical and mental health, particularly in the morning; it can also go a long way in preventing diseases like Alzheimer’s. For a brain boost that’s also easy on joints, add these four smart moves to your exercise routine. They help create new neural pathways because they’re challenging in their complexity and intensity, says Michael Gervais, creator of HeadStrong by Equinox, a brain-training workout. Gervais recommends doing these moves as a sequence, resting 30-60 seconds between each.

Lateral Weight Shift

Stand with feet 2–3 feet apart, toes turned out slightly. Shift body weight to the left, bending the knee slightly, then reach hands to the side, ceiling, or feet. Shift weight to right and repeat. Alternate sides for one minute, reaching out at different speeds.

Forearm Plank

Want to tone your arms and your core? Get on the floor on your knees and elbows, with elbows under shoulders and, if you can, hands clasped. Contracting your core, lift your knees off the floor so your body forms a straight line from shoulders to ankles. Hold 30 seconds. Slowly build to two minutes.

Squat Jumps

Stand with feet shoulder-width apart, arms by sides. Bend knees until legs form 45-degree angles. Then jump up, raising arms above head. Go right into the next squat, doing as many as possible in 30-60 seconds. End standing tall with arms overhead in a V-shape. For a lower-impact version of this exercise, focus on the squat and skip the jump.

Bird Dog Crawl

Get on the floor on hands and knees, wrists under shoulders, knees below hips. Extend left arm forward until parallel with shoulders and right leg back and level with hips. Hold for three breaths. Now crawl sideways two to three times to right. Extend right arm and left leg; repeat crawl.

The best part about these moves is that they’ll get the blood flowing to your brain and help you build strength without being too rough on your body. Plus, you can do them anywhere!

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This article originally appeared on BHG.com

TOP 10 FOOD THAT ARE KILLING YOU SLOWLY

A massive amount of nutrition misinformation exists on the internet.

Some of it is based on poor research or incomplete evidence, while other information may simply be outdated.

The professionals themselves may even tell you things that seem to directly contradict something you read the other day

In this article you will discover same of the food that are killing you slowly.

1. Canned tomato

Canned tomato sauce is killer in disguise. it’s in hidden source of sugar and it would never even cross your mind that it could lead to increased risk of obesity, heart diseases, and even tooth decay. To avoid, use fresh tomatoes to make the source yourself, or switch to pureed tomatoes to make the sauce yourself, of switch to pureed tomatoes without the extra sugar or salt and add your own spices. or at least go for brands with less sugar and sodium.

2. Soda

carbonated drinks or soda drinks are one of your worst enemies. They can mess up everything from your skin, blood sugar levers, to your hormones and mood. forget the marketing and the labels that say it’s good for you or it contains nutrients or vitamins. All it has is a bunch of sugar, food dyes and preservatives. And sugar free visions are no better they’re packed with harmful artificial sweeteners. Buy a blender or a juice maker and make your own juice, please. And if you miss the bubbles, you can always add your home-made fruit juice for some sparkly water and voila.

3. Sugar

If you have a sweet tooth, there are much healthier ways to satisfy your cravings. Sugar is highly addictive and other than spiking your glucose lever and creating fat, it can lead to heart disease. Avoid sugar as much as you can to disease the risk of diabetes, cancer , obesity, heart disease, and much more. Enjoy a bowl of fruits or add honey to your recipes instead of sugar.

4. Deli meate

Deli meats such as salami, ham, bologna, etc are full of nitrates, sodium, preservatives, and addictive. All these substances can increase the risk of cancer, heart disease, diabetes and even behavioral problems and learning difficulties in children. To decrease the negative effects, opt for deli meats from your local butcher instead of those from the supermarkets. or even better, learn to avoid them.

5. Vegetable oil

Vegetable oil is a part of our cuisine and we don’t even think twice about it. But some of these oils are GMO and we have no ideal yet what long term effects these products can have. Furthermore, vegetable oils contain dangerous trans-fats that can trigger cardiovascular disease. Check the label and if the oil is refined, steer clear of it as it contains free radicals that can help cancer growth, speed up aging, and cause all kinds of trouble. opt for healthy alternatives such as olive oil, coconut oil, or avocado oil.

6. Margarine

Although margarine may contain some heart-friendly nutrients, it often contains trans fat, which has been associated with an increased risk of heart disease and other chronic health issues. In addition, Margarine is like a very lousy version of butter that’s made with hydrogenated vegetable oils and it’s more unnatural than you think. It’s pure chemistry . switch to butter for a healthier alternative. Other healthy alternatives are olive oil and avocado oil that you can spread on your bread .

7. Hot dogs

Hot dogs and similar smoked and salted meat contain lots of preservatives that are bad for your health . But the physicians committee for Responsible medicine compared the effects of eating hot dogs to the effects of smoking cigarettes. If you’re not convinced yet, you should know that are high in sodium and toxins that increase your risk of cancer. If you can’t resist, at least make sure you get your dogs chemical-free organic butchers or directly from farmers.

8. Potato chips

All deep fried food contains a dangerous substance called acrylamide. potato chips are no exception. Acrylamide increases the risks of colon cancer. breast cancer, prostate cancer, and rectum cancer. so avoid the potato chips or make a healthier version at home. Put a little olive oil on sliced potatoes,sprinkle with a pinch of salt, and bake it in your oven. We promise it tastes delicious.

9. Bottled salad dressings

Bottled salad dressings are full of sugar, artificial colors, and high fructose corn syrup. once you drown your salad in this nutritional dessert you might as well eat a bag of potato chips or a hot dog instead. Drop the bottled salad dressing, and use lemon juice, apple cider vinegar, or balsamic vinegar along with some olive oil for a healthy salad dressing

10. Artificial sweeteners

Artificial sweeteners are no better than sugar. In fact, they’re often worse. Artificial sweeteners such as aspartame, neotame, acesulfame potassium, etc. might contain fewer calories, but can still increase the risk of diabetes, high blood pressure, heart disease, and metabolic syndrome. You may not have noticed but many sugar free gums contain aspartame, which is considered the most dangerous substance in the world. Sugar has healthy alternative such as honey, maple syrup. and agave syrup, to name a few.

12 Best Exercises for Fast Weight Loss in 2020, According to Medical Experts and Research

Have you being trying to figure out the best Exercises to lose weight fast and easy? Before we go any further you need to remember that if you want to lose weight, you need to burn more calories than you consume.

Exercise can help you achieve this by burning off some extra calories.

However, some people claim that exercise isn’t effective for weight loss on its own.

This may be because exercise increases hunger in some people, making them eat more calories than they burned during the workout.

Is exercise really helpful for weight loss? This article takes a look at the evidence.

The benefits of interval training

Interval training is the ultimate cardiovascular workout. Just by practicing interval training once a week, you will be able to take advantage of several benefits, from more effective oxygen intake to a slower heart rate.

If your fitness goal is to lose fat fast, interval training is one of the best route to take. Interval training is more fun and more effective than your regular old cardio routine. Best of all, interval training makes it possible to get better results in less time, helping you reach your fitness and weight loss goals quickly.

To help you find the a calorie-burning workout that fits your lifestyle and goals, we rounded up the best exercises for weight loss here. If you’re working out in intervals, do the exercise for 30 seconds every minute and rest for the remaining 30 seconds. As you progress, you can increase your time to 45 seconds of activity and 15 seconds of rest. Remember, you want to be working at your maximum—leaving you out of breath by the end of that interval.

So if you want to implement interval training into your fitness routine to rev up your metabolism, here are the best exercises for weight loss.

Running

Whether you love or hate it, running is one of the best and simplest ways to burn calories—and you don’t need a treadmill to do it. Just lace up your shoes and hit the road. Running in intervals—speeding up and slowing down your pace—will help make the minutes and miles go by quickly. Run in fartleks, which means speedplay in Swedish, where you pick up the pace every other street lamp or water hydrant you hit, and then slow down after you pass the next one.

“Running is great, but sprinting is even better. Sprinting helps engage the core and offers shorter durations of runs at higher intensities. So next time you think about running, think more about quality and not quantity,” Ryan says. He also notes that running slow is relatively easy on your body as far as exertion is perceived, but running fast at 80% of your capability is even harder, pushing your body even more to its limits. This conditions your body to get used to this kind of stress. “There is definitely something to be said about getting comfortable being uncomfortable on your runs, so skip the road and head to a track or soccer field for some sprints next time,” he says.

TRY a Fartlek sprinting routine: Start out with a 5-minute jog. Then alternate between 10-second sprint intervals and 50-second moderately-paced jogs. Use that jog to catch your breath, then hit the next sprint hard. Perform these intervals for 15 minutes, then end with a 5-minute jog. When you start feeling stronger in your runs, try upping the sprint effort to 20 seconds with 40 seconds of jogging.

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Jump rope

Skipping rope doesn’t skip workout. When was the last time you jumped rope? It’s cheap and portable – and burns more calories than you might think. Give it a whirl!

What piece of exercise equipment sells for under $20, fits into a briefcase, can be used by the whole family, and improves cardiovascular fitness while toning muscle at the same time? And using it for just 15-20 minutes will burn off the calories from a candy bar? The answer: a jump rope.

Jumping rope is a great calorie-burner. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope. Try this Crossrope routine Counter to figure out how many calories you’ll burn for a given activity, based on your weight and the duration of exercise.

Swimming

Swimming – excellent full-body weight loss exercise. Water supports the body. Thus, less stress is placed on joints – low-impact. Brilliant for those with injuries.

Need more motivation to hit the pool? “Simply being in water around 78 degrees for your workout helps to burn even more calories than on land because your body’s natural temperature is 98.6 degrees. It fights to keep itself warm in water by burning calories and fat,” Ryan says.

You’re also using your legs, arms, and core to help you stay afloat, making swimming a great total-body exercise for building strength and endurance.

TRY these swimming workouts for every level.

Kickboxing

Kickboxing is a great way to burn calories, sculpt muscles, and get some serious stress relief! By driving power from your legs, your arms are able to throw major jabs, crosses, hooks and uppercuts, making it a full-body exercise. It will also test your coordination and endurance—all essential things that make you a better athlete in and out of the ring.

“Kickboxing works your core, legs, and specifically your obliques to newfound glory by pumping up your heart and lungs,” Ryan says. “But it also helps you work on balance, coordination, and proprioception. It truly is a mind meets muscle exercise if there ever was one.”

TRY five kicking combos from the DailyBurn: Take these combos and perform 8 reps of each as long as you can for 30 minutes. Rest as needed. Play your favorite fight music and stay strong!

Spanning

Spinning, whether it’s on an actual bike or a stationary one, is one of the best ways to burn calories and build endurance. “Spinning is a great weight-loss activity that is relatively low impact and targets the biggest, strongest muscles in the body,” Ryan says. “When you engage your biggest muscles, you set off hormones to produce more muscles, similar to strength training, which helps to burn fat across your whole body,” he adds.

If you don’t like running, spinning is a low-impact alternative that’ll crank up your heart rate. But there’s more to pushing the pedal than speed. By practicing good form and engaging your core as well as your thighs and glutes, spinning can be a full-body workout. Whether you’re doing a heavy climb in first position or sprinting in second, your core is the key to spinning efficiently and quickly. And as you drive your foot down with each stroke, it’s all about squeezing your inner thighs.

TRY a spinning interval routine: Warm up on the bike for 10 minutes. Go as hard as you can for 30 seconds; pedal easy for 60 seconds. Repeat four times except after the fourth work interval, pedal easy for four minutes. Repeat the whole cycle three more times for a total of 37 minutes of exercise.

Rowing

If you haven’t used your gym’s rowing machine, you’re missing out on one of the best pieces of cardio and strength equipment. Working your quads, glutes, hamstrings, core, arms, and back, you get a total-body workout that’ll have you pouring sweat. Contrary to what most people think, the power of rowing mostly comes from your legs—not your arms. Engaging your quads and glutes, you drive your legs back to pull the handle toward your chest.

“Rowing is a great weight-loss tool because it incorporates the best out of the cardio and strength worlds, with a focus on pulling and opening up the hips and shoulders. At the same time, you’re working your heart and lungs,” Ryan says. Because many people have desk jobs, our backs tend to be rounded. Rowing helps correct this by opening your spine, hips, and shoulders, Ryan says.

TRY a 15-minute rowing routine: Start with a 5-minute warm up, rowing at a slow, consistent pace. Then move up to a moderate pace (about 22 strokes per minute) for 5 minutes. End the workout with a 5-minute cool down.

Battle rolling

Battle ropes are an excellent, no-fuss way to get a full-body strength training and cardio workout. Working at a high intensity, battle ropes will increase your heart rate in seconds.
“There is something extremely fun and satisfying about slamming heavy ropes repeatedly,” Ryan says. “It not only burns the lungs and muscles in the best way possible, but it also offers a sense of accomplishment by taking out anything that has been bothering you throughout the day.”

To use them properly: Hold one end of the rope with each hand and stand with your feet shoulder-distance apart. Bend your knees slightly and keep your chest up as you alternate whipping your arms to send waves down to the rope anchor. Experiment with different tempos and movement, whipping faster with one arm while slamming the rope hard with the other.

TRY this 15-minute routine: Start with making alternating waves with each arm. For the next 5 minutes, try to maintain these waves. Don’t worry about speed or intensity. Just try to endure. Try this for another 2 rounds. Rest 1 minute in between rounds.

Running up stairs

Running is good, we all know that. But what about running up stairs? According to experts, it’s much better and much more effective at burning calories and staying lean. If you are an amateur or a competitive runner, it is even more important for you to do this activity.

According to RunnersWorld experts, plyometric motion (running-up stairs) strengthens your muscles, heart, and lungs for better running. They state that:

“Stairs force you to work against gravity, and this helps build two essential needs for runners: strength and power,” says Anne Moore, M.S., an exercise physiologist and running coach in Charleston, South Carolina. You need both, whether you’re kicking to the finish of a 5K or trying to maintain pace during the later miles of a marathon.”

“Moore adds that stair-climbing “forces you to utilize muscle stabilizers, like the gluteus medius, that get neglected during regular runs,” because you’re balancing on and activating one leg, briefly, as the other moves to the next step. Strengthen these areas and you’ll reduce your risk of injury.”

Running up stairs is considered to be a form of cardio exercise that comes with various health benefits including weight loss and strengthening your heart as well as lungs.

Remember, you’ll only be able to lose weight if you consume fewer calories than you burn, so check how much calories you eat. Also, you should cut out salty or fatty foods, and maintain a healthy, balanced diet.

Higher impact aerobis

High impact activity can be defined as any cardiovascular exercise routine where both feet are off the ground at the same time. Except being more intense (and more effective at burning calories) than regular exercises, it comes with many other benefits.

For example, this activity may be beneficial for your bones as it may increase its density as a bone matter can and will adapt to the stresses that affect it. Also, high-impact exercise can improve your joints.

Experts from USNews.com chime in on this topic:

“High-impact exercise strengthens the joints because it trains all the muscles around that joint to become functionally stronger. For example, when you hop up, you powerfully fire up a plethora of muscles to launch you off the ground. And when you land, those muscles need to contract eccentrically to brace for and soften that impact.”

“While you can do low-impact strength training, you won’t be able to replicate that exact powerful explosion or same eccentric contractions that come from higher impact exercise, Donavanik says.”

However, according to experts from LiveStrong.com, high-impact aerobics may not be for everyone. Just see for yourself:

“High-impact aerobics tend to burn more calories than low-impact, however, the chance for injury either during the session or over time is higher than with low-impact workouts. High impact aerobic activities are better suited for advanced exercisers and may be discouraging for beginners. To prevent overuse injuries from high-impact activities, cross train with low impact activities and take a day off between vigorous workouts.”

So, the next time you are working out, try to add some high-impact exercises to burn extra calories and improve your bones at the same time.

Twaekwondo

Taekwondo is a Korean martial art and the national sport of South Korea. It is also used as part of South Korean military training for every soldier. It is famous for its employment of kicking techniques, which distinguishes it from martial arts such as karate or certain southern styles of Kung Fu.

Today, over 70 million people in 188 countries practice Taekwondo. 4 million of them are black belters. It’s not only focused on physical activity, but it also relies on concentration, combat philosophy and self-defense.

According to LiveStrong, there are many benefits:

“A typical Taekwondo class involves dynamic punching and kicking drills, blocks, core-strengthening exercises and stretches. You’ll build stamina and strength through such active movements.”

“For younger children, learning and practicing the poomsaes — specific patterns of defense and attack movements — leads to better motor skills and body control.”

“A 2014 study published in Sports Medicine noted that Taekwondo athletes demonstrate high peak anaerobic power, flexibility — especially in the legs and hips — high dynamic upper- and lower-body strength and good core endurance.”

HIIT (Higher intensive training )

HIIT workouts are, by far, one of the most effective ways to burn calories and hike up your metabolism. The best part is, these workouts don’t have to last very long. Some HIIT workouts can last for only 10 minutes, but it’s only effective if you push your body to its limits with all-out energy. Research has shown that HIIT can help burn belly fat, a.k.a. the worst kind of fat that puts you at risk for heart disease and other health conditions.

Throughout, form is key. “Even though you are moving through movements at high intensities, you still need to make form paramount to avoid injury,” Ryan says. “Think less about the load/tension or weight intensity and focus more on completing the reps and sets in a sound manner and building load safely.”

Elliptical

Don’t be fooled by the elliptical! It might look an easy machine, casually spinning your legs while watching TV or reading a magazine. But if you crank up the resistance and work at a hard pace, it’ll leave you breathless. “Riding the elliptical at an easy clip will not do much, but magic happens when the lungs start working and the blood starts pumping,” Ryan says. Be sure to stand up straight to lengthen your abs and engage your upper-body muscles. Making use of the handles and swinging your arms will help you blast more fat and calories.

TRY working out like Jennifer Aniston: As reported by Vogue in 2017, the Friends star likes to hit the elliptical for 20 or more minutes. She’ll raise the incline, then alternate between walking for 1 minute and running for 2 minutes.

8 Common Mistakes People Make When Trying to Lose Weight

Most people have trouble with weight loss or losing weight.

Dieting is the number one factor most people have trouble with.

If you are having trouble, you are likely making one of the following eight weight lose mistakes.

Mistake Number 1: HAVING UNREALISTIC EXPECTATIONS

It takes time to lose weight. Remember that sustainable weight loss is 1-2 LBS per week so Don’t set unrealistic expectations because you are only setting yourself up for failure. Your will end up being frustrated if you don’t receive results.

Mistake Number 2: YOU ARE LOSING WEIGHT REALISING IT

The human body weight fluctuates up to 5 LBS in a day, meaning if you are to measure yourself in the morning, during the afternoon and in the evening, chases are that you will have three different measurements. This is due to the amount of water in our body, our body hold on fluids as we eat and drink. That is why you feel lighter in the morning and heavy in the evening. Actually, this is the best way to measure weight because we want to lose body fat not just weight. Remember that you can gain muscle and lose fat at the same time.

Mistake Number 3: Starting To Aggressively

Just as they say behaviors Lead to Progress.

If you start trying to change too many things to lose weight at once, you will fail.

If you focus on making gradual changes over time, you start stacking positive behaviours that become your new foundation.

Your foundation of habits is what keeps progress steady and consistent.

The more aggressive you start, the easier it will be for you to fail long term.

Mistake Number 4: Failing To Plan

High Angle View Of A Person Hand Filling Meal Plan In Notebook At Wooden Desk

Most people have a plan when they start losing weight.

While we are big supporters of doing something versus nothing, we are even more prominent supporters of doing the right thing to save time, money and emotional energy.

Your week should consist of 2-4 Full Body Strength Training Sessions (Preserves Muscle), and you should make sure you are eating enough protein, carbs, fats, and fiber to help your body burn fat.

Mistake Number 5: Skipping meals

Probably the most common mistake people make when trying to lose weight is skipping breakfast or dinner. It might seem logical at first: you think if you reduce your calorie intake this way, you’ll lose weight faster. However, skipping meals not only slows down your metabolism but it also makes you much more likely to snack and overeat later in the day.

Do this instead: make sure you eat a healthy, nutrient-rich breakfast that will give you energy and prevent you from eating too much later. The perfect breakfast combines good carbs with fiber and protein — oatmeal, eggs, and Greek yogurt with fruit are all good healthy-breakfast options.

Mistake Number 6: Being Too Focused On The Scale

The scale tells you part of the picture.

It tells you how much you weigh.

What it doesn’t tell you is how much of that is muscle versus how much of that is fat.

When you start strength training and eating correctly, it’s 100% normal to see an increase in weight because you are building muscle.

Do not stress about the scale when you are aiming for weight loss or trying to lose weight.

Mistake Number 7: Forgetting about sugar and calories in drinks

When I was losing the 21lbs, I mentioned above I had a stretch where I would have a snickers ice cream bar or a Klondike bar every day.I enjoy sweets!What we need to remember is that the devil is always in the dosage .Weight loss or losing weight comes down to calories in veus calories out. As long as our calories are lower than the amount we burn through exercise and movement and we are eating enough lean protein, healthy fat, fibrous carbohydrates we are going to be able to splurge each day within reason. Do you know how much sugar your favorite Starbucks order has? Most popular Starbucks drinks have between 40 g and 60 g of sugar! It is 2-3 times as much as the maximum amount you should eat in a day — and that’s just from one drink! Soda, fruit juices, beer, and wine are also full of carbs and calories that still leave you hungry because the appetite centers in your brain don’t react to liquid calories the same way as they do to calories from food.

Do this instead: drink water! If you can’t stand the blandness of plain water, try adding lemon wedges, your favorite berries, or mint leaves to it to give it some taste. Unsweetened green tea is also a good beverage option.

Mistake Number 8: Focusing on cardio and ignoring strength training

You can safely say that some exercise is better than no exercise at all. But if you’ve been watching your diet, doing cardio, and leading an overall healthy lifestyle, yet your weight loss is not as good as you think it should be, the reason might be the lack of strength training. Resistance training not only helps you build muscle, but it also boosts you metabolism and promotes belly fat loss.

Do this instead: combine cardio and resistance training for best results. You can do them on alternate days or even on the same day if you have enough time.

We recommend you watch this video; the best meals to eat to lose weight fast

7 Ways to Prevent Middle-Age Weight Gain

According to science, our metabolic rate slows down by 2% each decade after the age of 20. We also tend to move less as we get older. Slow metabolism, little physical activity, and unhealthy eating habits may lead to weight gain and health problems in a middle-aged person. See what steps you can take to boost your metabolism and keep your weight under control.

We all know that exercising and sticking to a diet are necessary when it comes to weight control. But few of us remember that boosting our metabolism is crucial for staying healthy and keeping the body in good shape, as slow metabolism can be a sign of major health problems and can ruin our efforts to stay fit.

Here at Bright Side, we’ve come up with 7 strategies that can help you improve your metabolism and prevent weight gain

1. Eat products that boost metabolism.

Studies have shown that drinking 4 cups of green tea per day can decrease body weight and systolic blood pressure. Epigallocatechin gallate (EGCG) that is found in green tea boosts fat oxidation and increases energy expenditure by about 4%.

Fish and spicy peppers are among other products that will help you burn fat. The omega-3 fatty acids that are only found in fatty fish can reduce hunger and appetite while capsaicin found in spicy peppers like chili, habaneros, and jalapeños makes the body produce more heat and burn more calories

2. Avoid products that slow down the metabolism.

There are a number of products that you’d better cut down on if you don’t want to gain weight. White bread and white pasta are made of processed white flour that is stripped of all fiber and antioxidants, which slows down digestion. Your body uses fewer calories to digest food made of white flour, so it’s a good idea to replace it with whole grain products.

You should also avoid soft drinks and snacks that contain high fructose corn syrup (HFCS). Manufacturers often use this sweetener since it is cheap. HFCS contains many calories and you should be aware of this when buying yourself another soda.

3. Improve your workouts.

If you exercise but notice that your workouts have become less effective, try high-intensity interval training, or HIIT. This workout strategy alternates short periods of intense exercising with less intense periods of recovery. Research has proven that even 15 minutes of HIIT can be more effective than an hour-long conventional training session. HIIT will help you burn more calories during the training and will continue to be effective even 24 hours afterward.

If you exercise with 1.5 kg dumbbells, try 2.5 kg dumbbells instead and you’ll see that you can achieve better results in a shorter period of time. HIIT programs may be different but as a rule, they all last less than 30 minutes. So now, saying you don’t have enough time to exercise is no longer an excuse.

4. Drink enough water.

It’s a well-known fact that drinking water before a meal can fill you up and make you eat less, but few of us know that water can also speed up the metabolism.

Research has shown that drinking 0.5 liters of water can increase metabolism for up to 25% during an hour. You can boost this calorie-burning effect by drinking your water cold and making your body use extra energy to heat up the water to body temperature.

5. Visit a doctor.

Middle-age weight gain can be connected to health problems like thyroid or a suprarenal glands disorder. Thyroid gland disorder, in particular, causes a basal metabolic rate decrease, which leads to weight gain. If you want to stay healthy and keep your metabolism working properly, visit your endocrinologist or family doctor once a year and have your endocrine system tested.

6. Be active!

With technology developing so fast, we tend to move less. More and more people choose part-time jobs or working from home, which means we often fall short of those 15-20 minute-long daily walks that we used to have. Upper arm and back cellulite also known as “love handles” and “muffin tops” are so hard to get rid of but they’re a price we pay for a sedentary lifestyle. Add daily walks to your routine and find time for exercising at least 3 times a week to keep your body in good shape, stay healthy and lower the risk of developing more fat deposits.

7. Stick to your daily routine.

Studies have shown that lack of sleep can be linked to high food intake and consequently, to weight gain. If you don’t get enough sleep, your body needs to get extra energy for extra hours of wakefulness and you feel hungry. As a result, you eat more than necessary and gain extra pounds.

Make sure that you don’t skip your breakfast. It is the most important meal of the day as it wakes up your metabolism and keeps it going through the whole day. Choose breakfast rich in vitamins and fibers such as oatmeal with nuts and berries or an omelet with vegetables and herbs. Do this and you can be sure that you start your day right.