12 Best Exercise For Weight Loss That Work

There are so many exercises that are being performed to lose weight, and it cannot be done without eating the necessary foods that will help you achieve your main goals. That aside, I want to discuss the best exercises for weight loss which are cardio workouts, which has been of great help to many people.

There are different forms of cardio workouts, and they will be detailed out shortly, but you should understand that they cannot be achieved without doing them regularly. These exercises help in the building of strength and stamina, and most importantly, in the loss of weight. They are the best form of exercise that has ever been performed.

The Best Cardio Workouts

These best workouts help in the burning of calories and also in the strengthening of the bones. It also helps in the increasing of the chemical changes that take place in the body system. It has so many advantages, and one of them is it increases the heartbeat rate, and also the strengthening of the muscles in the circulatory system. Examples of these workouts are listed below for your benefit, and I urge you to read carefully so that you will not miss anything.

1: Plank Walks

Plank walks are one most popular workout for burn calories & strengthen your arms, shoulders. Doing planks in the proper way already a challenge for the beginners. Start in a prone plank position, resting on your forearms with your body forming a straight line from shoulders to feet. Then push up from the ground, one arm at a time, into the elevated press-up position, all while maintaining your rigid plank form.

2: Butt Kickers

Here I have chosen butt kickers cardio burst workout! Because its classic move will strengthen your hamstrings and get your heart pumping at the same time. Jog forward, kicking one heel and then the other toward your buttocks. Keep your torso tall and engage your core as you move. continue for one minute approximately.

3: Double Crunches

Another popular exercise I picked from my exercise routine. A basic crunch challenges your upper abs, but by adding equal and opposite movement with your legs in this movement, you challenge all of your abs—even the deepest abdominal muscles.

-Sitting on the curb, reach your legs out and lean your torso back. Engage your core to stabilize.

-Bring your knees in and torso forward, nearly touching your knees and chest.

-Repeat for one minute.

4: HIIT Workout

Upper body and lower body exercises done at high levels of intensity with sufficient rest are a superior way to burn calories and improve aerobic conditioning.

-Do eight to 12 reps of the following in this order: Push-ups, box jumps, pull-ups, and lunges

-Take a 10 to 15-second rest in between each move.

-Repeat four to five times.

-Try to go at a 90 percent effort throughout.

5: HIBT Workout

Highly intensity based training has become a huge trend in the fitness world over the last few years, and rightfully so. IBT based training allows you to burn more calories in less time and it can be applied to virtually any workout exercise, including exercise bike & cycle workout.

HIBT Workout helps to burn more calories, increase your stamina and helps to build healthy life etc.

6: Running

Running burns about 500 calories/hour helps to build intense bones and combative tissue and gets your heart pumping at a healthy rate to prevent heart disease, stroke, and certain cancers.There is the only good pair of shoe running requires which helps to protect your joints and, if it helps you keep the pace and maintain encouragement.

7: Kettle-bells

Kettle-bells provide for a hard-core workout that not only burns up to 400 calories in a mere 25 minutes but also strengthens your core, better balance, and posture, and targets all of the major muscle groups, as well as the balancing muscles.

8: Pick Up Some Weights

More muscle = additional calories burned. After all, whereas a pound of fat burns only 2 calories per day, a pound of muscle burns 6—and takes up lots less space, he says. That’s why, in a very 2015 Harvard College of Public Health study of 10,500 adults, folks that strength trained for twenty minutes every day gained less belly fat over an amount of twelve years compared to cardio bunnies.

9: Cycling

This can be done anywhere and at any time. In the gym, a stationary bike can be used, and it helps in the building of the muscles in the leg, and also more fat can be burnt easily in the form of sweat. If you do not like going to the gym, you can ride your bike around, and note that it helps in the loss of weight. You can perform this exercise for as long as possible, depending on your own strength and ability.

10: Jogging

This is one of the simplest forms of cardio exercise. It can be performed indoors and outdoors. It helps in the burning of fat, improving stamina and strength. If you cannot jog fast, try doing it slowly to free the muscles around the knee, then the rest is child's play.

11: Swimming

This exercise has to do with the flexing of muscles in every part of the body, and it also involves the rapid beating of the heart. It is advised that you can swim for about 30-40 minutes daily to obtain good full body workout, and lose more belly fat.

12: Kickboxing

This is not really practiced by everyone, but it is also a very good form of exercise. It involves the breaking of sweat and also the loss of calories.

There are other simple exercises such as walking, and climbing stairs. Others can be performed in the gym, and they can be very helpful if you obey instructions. All these are the best exercise for weight loss, and the more you practice them, the better your chances of fulfilling them.

13 Best Diets to Lose Belly Fat Alone

Would you believe that you could lose belly fat through diet alone? This one is actually true since what you eat is one of the major causes of gaining belly fat. Addressing the problem with the appropriate eating pattern and diet easily solves it. It's basically about modification and improvement of whatever you eat that affects your belly size. You should consider the best diets to lose belly fat below.

1. Drink Water

Practice drinking 3-4 liters of water every day. Now, I cannot stress enough how important it is to stay hydrated when you are looking to reduce your belly fat.Water flushes out toxins, improves your bowel movements and keeps your metabolism up.

The best time to drink water is early in the morning empty stomach. Make sure you make use of that time and drink 3-4 glasses of water in the morning. One thing I want to request you is that please don’t drink water along with your meals or just before or after meals. This hinders the digestion process and it is the last thing that you would need.

2. Eat Raw Vegetables

Second is eat raw vegetables. Now Carrots, beetroots, cucumbers, cabbage, capsicum, onion, tomato these are the things that you can easily eat raw. Just sprinkle lemon juice on it and they are ready to go. Make sure you eat at least one serving of raw vegetables every day. These are rich in antioxidants, fibers, vitamins, minerals which are essential to cut the lower belly fat.

3. Eat Nuts

Third is eat one handful of nuts. Now, almonds, peanuts, cashews, walnuts these are great sources of healthy fat. And always remember that good fat cuts bad fat. So, you have to eat one handful of these nuts every day. Now, it is totally up to you if you want to have these in one serving or two servings. As far as almonds are concerned, you can soak them but please do not remove the skin. It is rich in vitamin E.

4. Low Fat Dairy

Next is, switch to low-fat dairy. Dairy products are loaded with saturated fat. And saturated fat is one thing which you want to avoid if you are looking to cut fat from your body. So, make sure you buy low-fat versions of milk, curd, paneer and other dairy products.

As far as milk is concerned toned, double toned and skimmed milk is easily available in the market. Now, you can use this low-fat milk to make curd and paneer at home.

5. Say NO to Junk Food

Next one is, avoid junk food. Please remember that sugar and salt are your biggest enemies. And whatever you get outside is either loaded with salt or is loaded with sugar. Sugar is nothing but empty calories. Salt, on the other hand, holds water in your body and makes you gain weight. So, if you are looking for fast results you have to cut down that junk food out of your diet. Even at home minimize the use of sugar and salt.

6. Use Cooking Spray

Start using cooking sprays. Now zero calorie cooking sprays are very easily available on the market these days. Since long we have been using too much oil for cooking. When oil burns it gets converted to bad fat.

And all we are intaking is bad calories. So, using a cooking spray will reduce your daily oil intake significantly. The whole idea is to use as less oil for cooking as possible. Also instead of using refined oils start using refined oils, start using better oils like coconut oil, olive oil, flaxseed oil, mustard oil.

7. Sleep Well

Now it has been scientifically proven that sleeping well keeps your food cravings low and helps you in weight loss. So make sure you have a sound sleep of about 7-8 hours every night.

8. Cut Carbohydrates

Next is you have to cut down carbohydrates. Indian eating style is full of carbohydrates. Now we have been used to eating 4 chapatis per serving, a big bowl of rice, bread potatoes. These are very high in carbohydrates. Our body does not utilize all these carbohydrates and all the excess carbohydrates get stored as fat

Do you know that for 1 gram of carbohydrate that you eat, your body holds 3 grams of water?

So, if you are serious about fat loss you have to cut down on your daily carbohydrate intake. Now have you ever noticed that your body feels full for a longer period of time when you eat chapati than when you eat rice? Well, this is because we have been used to eating whole wheat chapati and white rice. Where whole wheat chapati is a whole grain, a complex carbohydrate. On the other hand, white rice is a simple carbohydrate which is nothing but the refined version of brown rice.

9. Complex Carbs

Make sure you switch to complex carbohydrates like whole wheat, brown rice, oats and other whole grains. Complex carbohydrates are high in nutrition and fiber. They slowly release the energy and keep you full for a longer period of time.

10. Increase Protein

Next is increase your protein intake. Now, unfortunately, in Indian lifestyle protein is missing. Protein is an essential macronutrient for the body which is responsible for the daily repair of the body, skin and hair health. Do you know that eating protein reduces your food cravings by about 60 percent? This is because protein naturally has a complex structure.

So, when we eat protein our body finds it a little difficult to break it down. As a result, our tummy feels full. Try eating egg whites in the morning and you will find that your body feels full for a longer period of time. And why just egg whites? Chicken breast, paneer, fish, lentils, soya beans, soya chunks, pulses these are all great sources of protein and should be in your diet on a daily basis.

So, next time when you have a meal, make sure it is low in carbohydrates and high in protein.

11. Workout

My last point is the workout. Now, even if you apply these first 10 tips, you are bound to lose fat from your body. But to make the process faster, it is always better to work out. To get the best possible result your workout should be a combination of cardio training and resistance training.

It is ok if you do not want to join a gym for resistance training. You can do bodyweight training like push ups, pull ups and there a whole lot of body exercises that you can do at home.

Now, even girls should do weight training as it is very effective for weight loss. Please don’t worry that you will get bulky muscles. This won’t happen because your body your body does not have that much of testosterone to make you bulky.

12. Stop Intake of Sugary Substances

Give up sugar-sweetened beverages and baked products, candy, flavored yogurt or any additional foods with added sugars. Added sugars are a major contributor of calories to the American diet. Instead, soothe your sweet tooth with sugars found naturally in fresh fruit and low-fat, no-sugar-added dairy products.

13. Go For Grains

Choose whole grains of refined grains instead. The calorie consumption is about the same, but the method your body procedures the two types of wheat is different. Refined grains have the bran and germ removed during processing, which also removes much of the fiber and other nutrients. Fiber helps foods digest slower, leading to steadier blood sugar and insulin levels. Refined grains, on the other hand, are digested quicker, leading to spikes in blood sugar and insulin. Over time, significant fluctuations in blood sugar and insulin levels can lead to weight gain. So, make your favorite veggie pizza with a whole-grain crust and ask for brown rice in your California roll the next time you grab sushi with friends.

3 Key Tactics The Pros Use To Choose The Best Fitness Boot Camp

Fitness training is the new fad of the age. Not only among the youngsters, keeping fit and healthy is progressively becoming popular among all sections of the population. Going to gyms, getting training equipment at home or hiring personal trainers, people are leaving no stone untouched to get a fit and healthy body. Fitness boot camps are yet another way in which fitness goals can be achieved.

Fitness boot camps are short and focused training sessions wherein you get to undergo vigorous and rigorous exercises. Many fitness training institutes hold such camps pretty regularly to rope in more customers and hence increase their business. It is often an advantageous opportunity for fitness freaks as it is more concentrated and specific than a normal training session in a gym. On the flip side, it may not be right for all individual needs. Since it is short, fitness boot camps involve stringent work-outs that may get overtaxing to some. If you are willing to go for one, you will do well to weigh the options and decide which camp would be the best suited to your needs.

Listed below are three points that you need to consider while choosing the best fitness boot camp:

Set your Goals
 Before you decide to join a fitness program, the first task is to determine why you want to join one. What is it that you want to achieve through this boot camp? Is it because you want to lose weight, or is it because you want to get a disciplined fitness training regimen? Once you are clear about your goals, start looking for a camp that will assist you in achieving them.

Research
 Look at the features and work out programs that the fitness centers are offering. Run a search on the Web if required. Boot camps comprise of some intense exercises and can be very exhausting. Make sure that it will be alright for your health. You do not want to end up lying in the bed after a fit of exercising! Also, have a look at the credibility of the fitness trainer who is going to conduct it. If possible, ask for feedback from people already training him.

Evaluate Whether your Body is Fit For a Fitness Boot Camp
 The exercises in a boot camp are often very painstaking. If you already have a torn ligament or a fractured bone, it is best not to go in for one. It might worsen the condition of your health. A good idea is to consult a physician who will help you to determine your body tolerance. If you find that your body constitution does not allow you to indulge in a meticulous session of exercising, do not enroll in a boot camp. Overtaxing your body may show negative results. So, always do as much as you are comfortable with.

If you already have a personal trainer, he will be the best person to guide you to the right choice as far as fitness program is concerned. Remember that a boot camp is not a place for light exercising. Don't stretch your body too far in your attempt to reach your fitness goals. Rather make an informed and well-thought-out decision!

The Benefits Of Short Bursts Of Intense Exercise

It has been said, “less is more.” Now recent studies are showing that when it comes to keeping fit, less can indeed be more. The concept is called High-Intensity Interval Training (HIIT). This is exercise time, which is split up into short bursts of intensive exercise followed by rest periods. The idea is to quickly increase your heart rate than to rest for a period.
How Short Bursts of Exercise Benefit
HIIT helps the body reach its maximum capability. This is not something easily achieved by long exercise periods. The short burst of exercise gets the heart rate increased to a higher intensity and stimulates the body in ways that can’t be achieved by ‘regular’ exercising.
Therefore, these exercise periods of short bursts of intense exercise can be done by almost everyone and doesn’t necessarily require special equipment or a gym membership.

The Health Benefits

More and more studies are showing that there are definite health benefits to high-intensity interval training. Positive results have been shown in those who have type 2 diabetes and proved to be a more effective way to burn fat and lost weight.

Burns Fat

Running on a treadmill will burn fat. However, the lower intensity, which the body is working at, doesn’t have the metabolic benefits of short bursts of exercise. What happens is that when you have an intense burst of exercise you create an oxygen debt. To recover from this (during the rest period) the body will have to use energy. Therefore, you keep burning fat when you are resting. This also increases the body’s metabolism.
All exercising increases the levels of the hormone cortisol. What cortisol does in the body is to break down muscle and stall fat loss. Therefore, although you are burning energy, you aren’t necessarily losing a lot of fat. Unlike regular exercising, short bursts of exercise raise muscle-building hormones (anabolic) and human growth hormones resulting in more fat being burned that with regular exercising.
Therefore, short bursts of exercise together with rest periods boost the body’s immunity, reduce inflammation, and stimulate fat burning properties.

Improves Heart Health

A study on teenagers in England found that short bursts of exercise could help reduce the risk of developing heart disease and diabetes in later life. It showed improvements in how the brain controls heartbeats and in the function of blood vessels. In adults, it was noted that heart structure was improved.

Type 2 Diabetes

Many studies now show that High-Intensity Interval Training helps type 2 diabetes suffers to control blood sugar more effectively than ‘traditional’ exercising. One study in Canada reported that participants who, over a three month period, we subject to HIIT regime showed a larger reduction in cholesterol and blood sugar levels, their heart health was better and in general, lost more weight.
It was also noted that it was easier for people to incorporate a high-intensity exercising schedule into their weekly routine and therefore were more willing to continue the exercise program.   
Why Short Bursts Of Exercise Can Benefit Everyone
It seems from various studies that even shorter ‘burst exercise’ periods of under a minute or so can also have significant health benefits. This means that most people will be able to fit HIIT into their schedule.
For many, it is also a more enjoyable form of exercise. Endurance exercise – running for half an hour or so on a treadmill can be physically and mentally draining for many. Others just don’t have the time to go to the gym 2 or 3 times a week.
Some have used the excuse that they’ve “no time for exercise.” Studies into the benefits of short bursts of exercise have shown the all find the time to keep themselves fit and healthy.

8 Stunning Examples Of Beautiful Healthy Weight Management Tips For Seniors

Obesity is a major epidemic in the United States and in other countries around the world.
In fact, 1/3 of US adults and 18% of kids and adolescents are obese and at risk for serious health complications, such as, Type 2 diabetes, joint problems, heart disease and can lead to premature death.
In addition to the serious health consequences, obesity has a substantial economic impact that affects the country as a whole. The estimated annual health care costs of obesity-related conditions were $190.2 billion in 2010, this equates to almost 21% of all annual medical spending in the United States, and the numbers only continue to rise year after year.
Like anyone else, the senior and aging population needs to address healthy weight management and to be aware how weight gain can cause problems for their health. But, seniors can be even more vulnerable because as we age our metabolism slows and weight gain becomes that much more of an issue.
Loss Of Lean Muscle Mass
Have you ever watched a teenager inhale food like breaths of air and not gain an ounce? A lot of this is due to a higher metabolic rate in our younger years.
Did you know that as we age, our metabolism begins to slow down?
While genetics help determines our overall metabolic performance, having sufficient amounts of lean muscle mass greatly determines metabolism as well because muscle burns more calories per hour than fat, and this means that those who have lean and muscular bodies are able to burn more, even when they are at rest.
Our overall muscle mass decreases as we age, and this slows metabolism by about 2% to 8% per decade. This can be counteracted by performing simple strength training exercises with the use of free weights or weight machines.
Ideally, strength training should take place early in life, but especially as we head into our 40s and 50s because when you maintain lean muscle mass, metabolism is not likely to decrease as much as you age.
Seniors, especially, are more likely to gain weight as their metabolism slows down, which, can lead to obesity and the serious health concerns related to it.
Weight Gain
Lack of activity is the number one cause of weight gain even when we continue to eat as we have our whole lives because of the decrease in metabolism. As our metabolism decreases so do our bodies ability to burn calories. If we keep eating the same amount of food our bodies will start to turn the excess calories into fat. The more overweight we get the less active we become. This, in turn, leads to more weight gain.
Weight Management For Seniors
The Solution
The solution to reversing and preventing obesity is a combination of diet and exercise. A good diet will cut the number calories that you are taking in, while exercise will burn off calories that you eat. Each one will get rid of some of the excess calories. Together they will get rid of a significant amount of calories.
Finding a balance between diet and exercise is the best way to get rid of unwanted weight.
The basic formula is “calories in and calories out” or burn more than you take in.

Diet

To lose weight we also need to change how we eat. As we get older, our bodies start to secrete less digestive enzymes. This changes how our bodies break down and absorb nutrients.
•    Avoid foods that are high in sugar and fat. Fat contains more calories and can lead to high LDL (bad) cholesterol.
•    Eat small portions of food more often. The body really only needs about 300-400 calories in one sitting. Any more than that is turned into fat stores. Eating smaller portions will help with weight loss.
•    Eat more plant-based foods, like fruits and vegetables. Fruits and vegetables are low in calories and high in vitamins and minerals that the body needs, which, makes them quality calorie foods.
•    Eat more fiber. Fiber is filling and low in calories. Fiber also aids in digestion. Kale is a super plant food filled with fiber and other essential nutrients. It is very filling and can be eaten raw or lightly sautéed. There are many great plant foods that are filled with fiber, including, broccoli that can be a great weapon in the weight loss arsenal.
•    Drink more water. Many times thirst feels like hunger, and instead of drinking we eat. Also, drinking icy cold water helps to burn little more calories as the body needs to warm it as it passes through.

Exercise

Exercise can help you to lose weight by increasing your muscle mass and speeding up your metabolism.
There are many other practical benefits to being active aside from weight loss and building lean muscle mass. Some of these include increased stamina, endurance, balance, vitality and agility, all of which are helpful in the senior years.
The best exercises for weight loss are aerobic workouts and resistance training.
Aerobic Exercise
An aerobic workout exercises the heart and the cardiovascular system. When our heart beats faster the body burns more calories. The longer you keep your heart rate up to the more calories you will burn.
An aerobic workout strengthens the heart and it increases blood flow to the entire body. This provides the body with a rush of nutrients and energy that causes the body to burn while working out and also while at rest.
It is recommended that you do 30 minutes of aerobic exercise each day, at least 3 days per week, preferably 5 times.
Aerobic activity includes Biking, jogging, walking, elliptical trainers, various fitness classes, just to name a few.

Resistance Training

Resistance training targets the muscles directly. It is used to increase muscle mass and has a longer effect on burning calories than aerobics. By increasing muscle mass we are also increasing our metabolism. This means that our bodies are burning more calories all the time, and not just during a particular workout.
It is recommended that resistance training should consist of 8 to 10 different exercises. Each exercise should consist of 8 to 12 repetitions. Work until the muscles are fatigued, but don’t strain yourself.
These are simple tips that anyone can follow for healthy weight management and an incredible overall health boost at any age, but especially in senior years when the effects of time on our bodies can cause serious health issues.

16 Awesome Natural Herbs For Weight Loss Holidays

There is a lot of information from many different sources about using natural herbs for weight loss. It is fair to ask the question, "What are the best natural herbs for weight loss and do they really work?"

First of all, yes, some of them work very well along with a sensible diet. Some can help curb the appetite and others can even help boost your metabolism. Here is a list of the twelve most common natural herbs for weight loss and how they work.

Red Hot Chili Pepper - There is recent research that states that the substance that makes chili pepper hot may also inhibit the growth of fat cells -- good news! Also, spicy chili pepper is said to heat up the body's temperature which speeds up the metabolism.

Ginger - Ginger helps aid digestion which helps to rev up the metabolism and burn off excess fat.

Panax Ginseng - Panax Ginseng is known for increasing energy and increasing stamina. It is one of the most well known natural herbs for weight loss.

Hoodia Gordonii- It is an amazing plant that is native to the deserts of southern Africa. For 30,000 years hoodia has been used by South African bushman to control hunger and thirst on long hunting trips. Hoodia is believed to control hunger by convincing the brain the body is full.

Stevia - Stevia is an herb that is used in place of sugar as a sweetener. Stevia is not an artificial sweetener like aspartame or Splenda which are chemical in nature, but it is a natural sweetener. Liquid Stevia is reported to taste best!

Garcinia Cambogia - Helps to suppress the appetite by raising serotonin levels. It may also inhibit the conversion of sugars and starches into fat.

Bitter Melon - Bitter Melon has been known to lower blood sugar levels and also reduces cravings for sugar.

Guggul - Guggul herb helps to rejuvenate and cleanse the body. It also helps the body to metabolize what is known as the bad cholesterol (LDL).

Banaba - This herb is said to help lower blood sugar which would help to subdue cravings for sweets and other unhealthy carbohydrates.

Cinnamon - Real Cinnamon, Cinnamomum Zeylanicum, not Cassia, is known to help lower blood sugar levels and also cleanse the system which helps to speed metabolism. Cinnamon Cassia is less expensive and is the most common form that is sold in most grocery stores although it is not real cinnamon. They may taste and smell similar but they are not the same in their benefits for weight loss - choose Cinnamomum Zeylanicum for weight loss.

Cha'de Bugre - Cha'de Bugre is getting increasing attention in the USA as a natural appetite suppressant. Additionally, it has been used for many years in South America to increase urine flow as an aid in reducing excess fluids. It is also known to help eliminate cellulite and boost energy levels.

Yerba Mate - Yerba Mate is actually used as a tea to increase energy and to help suppress the appetite. It can be used in place of coffee because it does contain some caffeine but usually, there are no jittery side effects with Yerba Mate as there is with coffee.

Green Tea or Matcha Tea - The EGCG catechins found in green tea have been said to help decrease appetite and boost metabolism because of its cleansing effect on the system. Green tea is used in a dried leaf form and then steeped in hot water to make tea. Matcha tea is powdered green tea leaves and is said to have more concentration although more expensive.

Wolfberry - this herb came from a shrub with long vines most commonly known as Goji berry. Goji berries are known to be high in antioxidative properties that are generally good for the entire system of the body. It is recently becoming popular in juiced and dried forms because of its ability to significantly reduce cholesterol in the body. Wolfberry or Goji Berry is also rich in nutrients that are essential to keep the body healthy and active.

Garlic - is a common herb that everyone uses in cooking, however, garlic is a natural anti-caloric herb that's useful in lowering blood cholesterol and by far the fastest herb which can burn calories and fats.

Atractylodes - most important herb to treat digestive disorders like bloating, diarrhea, constipation and poor elimination pattern. This herb basically cleanses the digestive tract to rid off toxins and cholesterol which is why it is also effective in losing weight.

There are much more natural herbs for weight loss, but contained in this list are the most popular. Most are reasonably priced and readily available through your local health food store or through online sources. Never overdo with herbs as they can be very powerful. These herbs are considered to be safe but always consult with the health care professional of your choice before incorporating them in your health and diet plan.