Safe Weight Loss

What foods for weight loss

A well-balanced diet for weight loss should consist of foods like non-fat dairy, shellfish, skinless poultry, soy products, egg whites, vegetables, and fruits. Plus, the foods to cut back and keep to a minimum, include animal fats, added sugars, and starches.

Use vegetables for snacks because they are great at keeping the stomach full for longer. Unhealthy snacks should be removed from the kitchen cupboards to avoid possible temptation. Plus, make sure all meals take place while seated at a table using small plates and not to eat directly from the fridge.

Avoid skipping meals, especially first thing in the morning. Eating a healthy and fiber rich breakfast will not only give a boost to the metabolism, but also leave you feeling full until lunchtime.

Exercise for weight loss

For those hoping to achieve fast weight loss, it benefits to get in a habit of consistently doing up to 60 minutes of moderate exercise per day. A combination of strength training and cardio is the most effective strategy. A cardio routine is the most effective at burning the calories. Use a fast intensity for the cardio which makes it possible to keep sweating for the entire duration of the exercise. In addition to the cardio routine, two or three hours per week of strength training will also help promote long-term weight loss. The exercise intensity should increase slowly for those that rarely exercise or a check up with a doctor might be a practical option.

Shed Excessive Weight

• Eat the Breakfast

Skipping breakfast is not advisable because it helps to spread the hunger evenly, thus managing your appetite. As per the studies done, those who have a regular and healthy breakfast have better chances of losing weight. Therefore, it is advisable to never skip the breakfast.

• Never Skip the Meals

Experts clearly state that starving is not a method for losing weight. People must remember that when a person eats food, certain quantity of fat gets stored as a reserve during lack of food. This fat gets stored in excess when one skips meals. It is advisable not to have an empty stomach for more than five hours.

• Eat the Right Thing

Experts state that if a person is willing to lose weight, then he or she must give up consuming edibles and beverages such as pasta, cookies, pies, cakes and desserts. Also, the food served are quite high up in fat and calories, therefore, eating food cooked homes is a better option.

• Cut the Calories

If a person is planning to shed weight at home, then it is essential to keep a check of the calories taken. In this way, it is not necessary to starve; instead keeping a check on the amount of calorie taken. One can do this by looking at the list of ingredients contained in a particular edible. Read the label and find the amount of calories mentioned. The amount of calories required greatly differs person to person. The type of work and the lifestyle a person has would decide the amount of calories necessary to cut.

Ditch The Diet

Many people diet in the hope of losing weight but many fail in the first week! Those that do complete their diet and meet their target weight pile it back on as soon as they stop dieting and return to their ‘Old Lifestyle’. If this is you, you need to ditch the diet approach unless you are going to keep to it for life this time!

Make a few little adjustments, cut the calories, keep busy even find a hobby that involves movement. Then stick to it. You will soon find that this becomes your lifestyle and you will not want the old lifestyle, the old you back. You will lose weight and become more healthy slowly but surely. You will find that you become more active and want to be active. You will probably find that if you sit down for too long you will become restless and have to do something, anything.

The sooner that you admit to yourself that you have got to take responsibility for your life the better you will feel. “Try it you will like it”, make that decision and take that leap. You will land in a better life. Healthier, fitter, confident knowing that you will be able to face life with a smile on your face.

A few little changes can make a lot of difference in your life. Imagine waking up to a new happier you. A few little changes in your daily routine. Just a slightly smaller portion. Cut out a snack and be a bit more active is all that it might take to make it a reality. Yes that dream can come true. You just have to want it enough to go out and do it.

Plank Exercise

STRENGTHEN THE CORE AND WORK UPPER AND LOWER BODY MUSCLES.
When you perform plan exercises, you work all of the muscles that make up your core and gain all of the benefits that come with building a strong core. As if that wasn’t enough, planks also work the following muscles:

UPPER BODY

  • Trapezius.
  • Rhomboid major and minor.
  • Rotator cuff.
  • Anterior, medical and posterior delts.
  • Pectorals.
  • Triceps.
  • Biceps.

LOWER BODY

  • Quadriceps
  • Gastrocnemius (calf muscle).

PREVENT MUSCLE IMBALANCES
It’s easy to develop muscle imbalances when only performing abdominal exercises (such as sit-ups). Most people do not perform spinal and gluteal strengthening exercises to compensate for the abdominal work. Planks condition the front and back of the body simultaneously. When muscles are comparably developed on both sides of the body, the result is better posture, more spinal support, and less lower-back pain.

IMPROVE FUNCTIONAL MOVEMENT
One of the best selling points for planks is their relevance when it comes to functional movement, which is essential movement to living life. Things such as squatting, bending, running, lifting, jumping, and throwing are all functional movements initiated in the core.

PROVIDE A SAFE AND EFFECTIVE ALTERNATIVE TO CRUNCHES AND SIT-UPS
While sit-ips are an important functional movement for daily life (for example, the ability to get out of bed every morning), they are not always the best core conditioning choice for everyone.

Crunches and sit-ups only work the muscles on the front side of the core, so it’s necessary to do back strengthening exercises as well. However, planks work the entire core, as well as many other muscles in the body.

Crunches and sit-ups can place pressure on the spine through the repetitive flexion and extension of the spine, and over time, this can become an issue. If you experience any discomfort with these movements, plank training can be useful substitute.

Furthermore, crunches and sit-ups are counter intuitive for those with ruptured, bulging, or slipped discs or other spinal injuries. Planks are a much safer alternative in those cases.

And finally, crunches and sit-ups can have negative effects on posture by promoting rounded shoulders. Plan exercises promote good posture.

OFFER VERSATILE EXERCISE
The best thing about planks is that there are countless variation of the exercise, ranging from traditional and side plank variations to planks using external weights or unstable surfaces. There is a plank for every body and every fitness level. If one doesn’t work for you because of injury, body type, imbalance, or a lack of requisite strength, there are many other options. Entire workouts can be programmed around the plank.

PLANK VARIATIONS
This part includes the most basic variations of the plank, which serve as the foundation for building core strength. These planks are performed only with your own bodyweight.

The best thing about the planks featured in this part is that they require no special equipment and can be performed anywhere, (at the gym, at home, or as a travel workout).

There are many variations of these four planks, ranging from intermediate to advanced, so you won’t get bored with your core training.

Ready to put these planks into practice and build the strongest core of your life as you change the shape of your body? Get ready to feel the burn with these ten workouts that link together a series of planks. The workout range from beginner to advanced and are all around five minutes in duration.

WORKOUT 1: BEGINNER
The focus of this workout is to build up the amount of time you are able to stay in a full plank. As the 15-second holds get easier, start to increase the amount of time you are in the plank over the course of 1 minute. For example, start 15-seconds in the full plank hold, with five seconds rest and repeated three times, and then increase to 25-seconds in the full plank, with 5-seconds rest and repeated once. Continue to increase the plank hold time until you are able to hold a plank for a full minute.

WORKOUT 2: INTERMEDIATE
These variations are rep-based and add movement to the plank.