Tag workout routine

Introduction to The 15-Minute Fitness Guide

In our busy lives, it’s often a struggle to find time to get everything done. Inevitably, important things can sometimes drop off our to-do lists or get pushed off our schedules.

For many of us, finding time to exercise is something we know we should do, but it’s often the first thing to get dropped.

Part of the problem may be that we think we need to find an hour or two a day, five or six days a week, in order to exercise. Or perhaps that you have to join a fancy full-service gym in order to have access to the latest and greatest exercise equipment.

Fortunately, the reality is much more forgiving. In fact, it’s possible to significantly improve your health and fitness with 15-minute workout sessions.

That’s what we’re going to talk about in this 15-minute fitness guide.

To continue reading, use the page numbers below or the table of contents to the right. Enjoy!

Chances are, your job requires a lot of sitting. And thanks to the marvelous advancements which technology has given us, we do not need to be nearly as mobile as we used to as human beings.

We originally evolved as walking creatures, exploring and shaping our world by frequently moving. But for many, modern day “sit down” jobs have joined a remote control equipped, couch-centered home life which has led to a very sedentary lifestyle.

However, there are some easy-to-follow exercise tips for people looking to improve their health and fitness that do not include heavy weightlifting and running marathons. Incorporate the following simple exercises into your daily routine, and you will improve your energy and fitness levels in no time.

• Doctor David Dunstan, PhD, explains that we must be thinking about fitness all day long. Exercising during the lunch break is great advice, but you need to incorporate exercise throughout the day as well. You can easily do this on the job by alternating sitting and standing whenever you have the chance.
• And the next time that you need to contact your coworker down the hall, take a walk instead of shooting out an e-mail. You can also stand and even pace whenever you place or receive a telephone call, take the stairs instead of the elevator, and take regular breaks scheduled throughout your day which get you out of your chair.
• You can also adopt a NEAT attitude, and that does not mean cleanliness and more organization. NEAT stands for “non-exercise activity thermogenesis” in this case. People often forget that stretching, bending and turning are all very important for keeping us limber and avoiding injuries, and these simple exercises can be performed all day long by even the most sedentary individual.
• If you telecommute, walk outside in a sunny park during a conference call. And scheduling a brisk 10 or 15 minute walk in the afternoon close to your quitting time will not only help you become more productive at the end of the day, but also delivers wonderful fitness rewards.

As long as you embrace improving your health, you can turn your sedentary work and home environments into fun and active centers of fitness by taking very small steps. Stand when you can, schedule multiple breaks throughout your day for even small periods of physical activity, and do not forget to stretch and bend.

These simple tips for those with a sedentary lifestyle can have a wonderfully positive cumulative affect over time, and help you reach a better overall fitness level that leads to a longer, healthier and happier life.

7 Everyday Tasks You Can Turn Into A Workout

If you burned only an extra 100 calories a day, that would lead to 10 pounds of weight loss over one year. Ramp that up to an additional 200 calories a day over your current everyday activity level, and you just dropped 20 pounds in a year. But the problem with most 21st-century human beings is not the desire to lose weight and get in shape, it is the lack of having a significant chunk of time in a very busy and hectic daily lifestyle to exercise.

However, you can achieve the weight loss and fitness goals you are striving for by turning the following 7 everyday tasks into simple workout sessions which burn at least 100 calories.

1. Did you know that simply carrying an infant for 20 to 30 minutes can burn 100 calories? You probably never have thought about your crying newborn as being an alarm bell which can help you lose weight and get in shape, but this mini-workout can do exactly that.
2. When was the last time that you did your dishes by hand? This is a great task you can turn into a workout, and if it lasts for 40 minutes, you have just burned 100 calories.
3. Every household usually has a particular person that regularly walks the family dog. But you may want to take this task upon yourself, since a 26 minute walk with the household hound can help you burn at least 100 calories.. Bigger and more energetic dogs simply mean more calories burned, and a better workout.
4. Give your living room a quick makeover, and not only does your house have a whole new look, but you have just created an awesome new 14 minute workout. That is all the time you need to spend moving furniture to burn 100 calories.
5. If you live in a cold climate, you no doubt despise having to shovel snow. Not anymore, as a simple 15 minutes of snow shoveling raises your heart rate, and your calorie burning potential, making this previously dreaded task something to look forward to.
6. And while some people love to cook, at the end of a long, hard day, not everyone wants to prepare the family meal. However, simply cooking for 34 minutes can now be considered a workout as well as a daily chore, and it burns 100 calories to boot.
7. Finally, 20 minutes of mopping the floor, mowing the lawn or washing your car will also burned 100 calories.

By looking at these common (and sometimes dreaded) daily tasks as opportunities for becoming healthier and a little more fit, your attitude about accomplishing them will be much more positive. Now you can be happy about getting enough exercise when your dog begs for a walk, and mowing the lawn once a week all of a sudden does not seem like such a horrible chore at all since it’s now part of your exercise routine.

What comes to mind when you hear the word “snatch?” If you say you think of a rough, fast move that takes away something from where it originally was, then you’ve got a good grasp of the typical definition held by many people.

Kettlebell fitness enthusiasts however, would most likely think of something else when they hear the phrase “Kettlebell snatch” and that is: totally powerful, full-body exercise.

You can get rid of approximately 300 calories during a 20-minute snatching session; maybe more depending on your body type. That is equivalent to the calories you expend running for 20-25 minutes at a speed of 6 minutes per mile.

What Happens During a Kettlebell Snatch?

Falling in love then getting engaged is nothing new. In fact, it’s considered as the normal turn of events. But it’s the reverse with doing a Kettlebell snatch because what happens is that, first, you engage yourself in the activity, and then, you fall in love with doing the snatches.

This will happen when you realize all the benefits that you get from such an engagement, you’ll want to do it over and over again.

A Kettlebell snatch features some advanced movements…

When you assume the partial squat position, and you swing the Kettlebell in-between your open legs, you are using your:

• Biceps – the front muscles of your upper arms
• Erector spinae – the lower back muscles
• Gastrocnemius and soleus – the back of your lower legs
• Abdominals – the stomach or core
• Gluteus maximus – the butt
• Hamstrings – the muscles in the back of the thighs
• Quadriceps – the muscles in the front of the thighs
• Latissimus dorsi – the large, triangular muscle in the middle of your back
• Rhomboids – the muscles between your shoulder blades

When you stand up, bringing the Kettlebell with you, you are primarily using your hips.

Your hamstrings, back muscles, and shoulders are still involved, of course, but it is your thrusting hips that provide the power or momentum when you raise the Kettlebell.

If you don’t thrust your hips forward, you risk losing balance and falling down because of the weight of the Kettlebell that’s being raised in an arc by your arm.

Secondary to your hip movements is the support of your gluteus maximus. Your butt muscles tighten up when you thrust your hips, and that’s why when you do a Kettlebell snatch, you end up looking sexy from the shoulders and all the way down.

Demonstration of the Kettlebell Snatch:

Safety Tips When Doing Kettlebell Snatches

If you’re not careful, it’s not that hard to get injured while doing a snatch. To help to avoid injuries, always observe these fundamental tips:

1. Make sure your hands are dry, not sweaty, because a good, firm grip is essential to do proper Kettlebell snatch.
2. Make sure that the size or weight of the Kettlebell you are using is appropriate to your fitness level and gender (see “The Kettlebell Saga: From Farmers to Fitness Nuts” for details).
3. Do not hurry in jerking the Kettlebell from the ground, especially if you are new to exercising with Kettlebells. Follow the “easy does it” rule. You can increase the speed of your movements after you get used to handling the weight and movement you are doing.
4. Maintain the straightness of your wrists during the “catch” part of the snatch, and make sure that your arm is extended.

A Kettlebell snatch makes use of both speed and full body coordination. You can be tempted into going faster and faster, but, again, do your best to do the snatch with moderation until you master it. Your body will thank you for it.

Remember that you can always get the full set of Kettlebell Workout Videos, the ones that go along with the information we’re sharing with you here, when you subscribe to the My Fitness Nut Newsletter at MyFitnessNut.com. In the next article, “Keep Your Muscles Toned with the Kettlebell Clean” (also included in the videos) will give you the next step in developing your own personal Kettlebell workout routine.

Iron Man Suit or a Kettlebell Workout Routine?

Robert Downey, Jr. sure makes it look easy. And no, this is not about the way he hopped back into the limelight and resumed being a much admired Hollywood actor after nearly wrecking his career and personal life. Some guys have all the luck, as Rod Stewart sang, but that’s neither here or there, as far as this article is concerned.

Actually, what we’re talking about is part of the way that Robert Downey, Jr. portrays Iron Man, especially the way he makes wearing that suit or armor look like he’s wearing air, meaning, it just looks so light to wear… even if it isn’t.

Sure, it’s not really a technologically-advanced suit of ultra high carbon iron and steel hybrid alloy that he wore in the Iron Man movies; it’s just a movie costume, after all. But suspend your disbelief for a while and imagine a real guy with the same height and build of RDJ moving around in a real cumbersome suit of armor. Never mind if it’s got high technology powering it, it’s still an iron and steel hybrid alloy suit, just the same.

Now, imagine yourself geared up in Iron Man’s suit. And, imagine yourself wearing that same armor for a few hours. Would you enjoy it? Or would you end up complaining that it’s just too much of an imposition, it’s dang heavy, and you’re not some superhero?

Yeah, we thought so too.

So, when you start your Kettlebell workout routines, and you find the going challenging, just think of Iron Man and his suit of armor and be glad that you’ve got your Kettlebell routines instead of that costume.

Swinging Kettlebells, doing a Kettlebell squat, a Kettlebell press, or just about anything connected with exercising using that fitness equipment made out of iron or steel has got to be way more manageable and enjoyable than clanking your way through life wearing a suit of armor.

In other words, while you need to condition your mind so that you’ll be prepared to be challenged by Kettlebell routines, you also need to remember that those workout routines can be fun and totally engaging!

Tips to Have a Fulfilling Kettlebell Workout

Are you the sedentary type who just got it into your head that Kettlebell workout routines would be nice to do because your friends are all talking about it, and you’d best try it out too so that you won’t feel out of place when they swap stories about how they’re “kettlebelling” their way to being mean and lean?

Are you a weekend warrior who knows something about exercise, and why it’s good for you, and why you should exercise more aside from the weekend jogs you do, if you could only find more time or motivation to do so?

Are you a total newbie to working out? Does the mere mention of the words and phrases “metabolism,” “muscles,” “moving properly,” and “minding your technique and form” make you gulp out of nervousness?

Wherever you may be on the fitness scale right now, you can have a fulfilling time doing Kettlebell routines. Just make sure that 1) you have a clean bill of health before exercising with Kettlebells, and 2) you keep the following tips in mind:

Kettlebell workout routines require your full attention. When you exercise with Kettlebells, you cannot just rely on movements done by rote.

When you use a treadmill, you can continue moving even as your attention is on what’s showing on your TV. There are even some people who are able to read a newspaper or magazine while on the treadmill (depending on the speed and incline being used, of course).

On the other hand, if your attention is diverted when you are using Kettlebells during a workout, you run the risk of getting injured.

Kettlebell routines are not only for cardiovascular strengthening and for developing endurance through building muscles; they are also meant to improve balance, flexibility, and mobility.

As such, you always need to make sure that your form and technique do not place you at a disadvantage while training. This means you must pay attention to positioning your hip properly, as well as maintaining your balance.

Be Clear on Your Reasons for Doing Kettlebell Workouts

Get it clear in your mind what your goal is for using a Kettlebell. Sure, the general goals are fitness, and health and wellness. But what about your own specific and primary reasons?

Review some of the possible reasons, as given below. Keep in mind that these may not be the only reasons for you wanting to go on a Kettlebell workout. The thing is, when you know what your specific or primary reason is, then it is easier to determine which routines would be best to use, in order of your goals.

• Do you want to lose fat?
• Do you want to develop cardio endurance?
• Do you want to improve your balance?
• Do you want to work on your flexibility and mobility?
• Do you want to build lean muscle mass?
• Do you want to improve your focus or concentration?
• Do you want to lessen your susceptibility to getting stressed?

Make sure that you use the correct size of Kettlebell, depending on the exercise(s) that you will do.

Check your planned workout area and see to it that it is clean, with enough room for your maneuvers while doing your Kettlebell routines and that it is free of clutter or any kind of objects that are not relevant to your workout.

Don’t forget to get your instructional videos ready. These videos are the ones that come with your free subscription to the My Fitness Nut Newsletter found at the top of MyFitnessNut.com.

Ensure that the videos you want to use are in queue so that you can clearly watch them. Remove any obstacles that can obscure or block your view because you might miss an important part of the instructions.

Warm-up properly before you start doing the exercises. In the same way, you should also cool down after you are done with your Kettlebell workout routines.

Other Kettlebell Workout Routine Considerations:

• Familiarize yourself with the language used with reference to Kettlebell workouts, so that you’ll be able to do the exercises competently:
• Intensity – this refers to how much weight you will be targeting, or what is the heaviest weight that you want to use during the workout.
• Reps – this means repetitions, or how often you repeat certain moves or exercises
• Sets – this refers to the number of reps that you will do within the workout, with no rest-time factored in.
• Intervals – these are when you do as many reps as you can under a specific time limit. Intervals are good for pushing the importance of cardiovascular endurance to the forefront of your workout.
• Gear – these are materials that are necessary for the Kettlebell routines that you will do. These include:
• Appropriate workout attire
• An exercise mat (as needed by any particular exercise)
• A stopwatch or timer (as needed by any particular exercise)
• Kettlebells of the correct size and number
• Kettlebell demonstration videos

We’re now getting deeper into our Kettlebell exercises, so make sure that your workout area is already prepared before you precede with your Kettlebell workout routines. In the next article “Kettlebell Swings: Doing It Like Elvis”, we’ll work on one of the more popular exercises called the Kettlebell swing.

Every year women spend upwards of 10 million+ dollars on products created to fight cellulite. New products, creams, miracle cures and other weird contraptions flood the market constantly. All fighting for a slice of the very profitable pie.

Yet, there is not a single product on the market that works effectively or shows permanent results. Slick marketing, compensated ‘testimonials’ and other tactics that prey on women’s emotions, are all used to sell these products.

Almost all the products are a waste of time or money and in most cases, both.

The truth is that cellulite is just fat. That’s it. Not accumulated toxins, poor circulation, damaged fatty tissues or any other nonsense that is so often spouted by the companies that sell anti-cellulite products.

You Banish Cellulite the Same Way You Banish Fat

Since cellulite is just normal fat, it can be eradicated just like normal fat. The same rules apply. No need for special creams or massages to get rid of cellulite. Exercise, a healthy diet and a close eye on your body fat percentage will do more for your cellulite than any cream or massage ever could.

If you were to tell certain woman that resistance training is more beneficial than cellulite creams, she’d probably think that you lost your marbles. Yet, this is the hard truth.

Fat can only be burnt off with exercise. You cannot melt fat with creams and you definitely cannot massage fat away.

If Only It Were That Easy to Banish Cellulite

Of course to lose weight, you will need to watch your diet closely and engage in cardio sessions on a frequent basis. In this article, we will take a closer look at resistance training.

Most women feel that weight training or resistance training is only for men. Again, this is fallacy. Women will benefit greatly from resistance training.

You will not get big and bulky by doing resistance training. Even men struggle to gain muscle. Resistance training will give you a lean and toned body. You will have firm thighs and a nice, perky butt. Toned muscles will give your thighs and legs a taut appearance and cellulite will be less visible.

Good Example of Resistance Training Exercises to Banish Cellulite

Examples of resistance training are squats, lunges, dead-lifts, snatches, leg presses, etc. You may wish to focus more on resistance training for the lower body to increase the lean muscle mass in your lower body. Most women are prone to storing fat in the lower body and cellulite most frequently occurs on the thighs and butt.

When you engage in resistance training, your body composition will change. While your body fat decreases, your lean muscle will increase. So, even though the numbers on the weighing scale don’t change, the appearance of your body will. Your weight may be the same but you will look smaller and more toned. That’s because muscle is denser than fat.

The more lean muscle you have, the more calories you will burn on a daily basis. That means the chances of your body storing fat are much lower. Since cellulite is just stored fat, you will not see it returning anytime soon, unless you start slacking on your diet and training of course.

Two resistance training programs that will give you a good workout for both your upper and that all important lower body are Dumbbell workouts and the Kettlebell workouts. Both provide resistance where you can start out low and work your way up as you see, and get fit.

Resistance training is one of the key components to banish cellulite so start now by making it a part of your daily workouts and you will see and feel the difference in a matter of weeks.

22 Rules for Fat Loss

This article will be real short and simple to read. If you apply the rules stated below, you will be dropping the fat real fast.

1. Aim for a 500 calorie deficit daily. This equates to a 1 lb. of weight loss per week.

2. Adopt a diet high in proteins and fats but limit the carbs. Avoid high GI carb foods.

3. Consume slow digesting carbs. These are considered as low GI foods and they will keep your blood sugar levels constant.

4. Drink 2 glasses of icy cold water daily. This will boost your metabolic rate due to an increase in norepinephrine.

5. Drink about 3 to 4 cups of tea without sugar daily. It can be green tea, black tea or oolong tea.

6. Eat eggs as a form of protein. It’s an excellent source. Studies have shown that people who consume eggs have less hunger cravings and lose more weight.

7. Consume fish oil supplements. They are rich in omega-3 essential fatty acids. They aid with fat loss.

8. Drink a glass of raw milk a day if you can obtain it. It is rich in fat, calcium and protein. Only drink raw milk.

9. Eat an apple a day. They are rich in anti-oxidants and have many health benefits. A compound in apples known as apple polyphenols has been shown to increase muscular strength, boost endurance and promote fat loss. This is definitely a must have in your diet.

10. Eat a handful of nuts daily. Almonds, macadamia nuts, Brazil nuts, etc. They are rich in fat and have many health benefits.

11. Drink at least 7 to 8 glasses of water daily. Your body needs water and oxygen to metabolize the fat. Not being properly hydrated will mean that your fat loss progress is hindered.

12. Include whey protein in your diet. If your budget allows it, get a tub of whey protein from your health store and make a protein shake for yourself before bed daily. It will help with muscle recovery and growth.

13. Skip the artificial sweeteners. There is a lot of debate about whether they are safe or not. What really matters is that artificial sweeteners tend to affect the brain’s ability to regulate calorie intake. That means you feel hungry more often, experience cravings and end up consuming more calories.

14. Consume CLA supplements. They have been proven to aid fat loss.

15. Have an exercise program that combines both cardio and weight training. This will ensure that you will burn the most fat in the shortest possible time.

16. Do your cardio first thing in the morning on an empty stomach. Your body will burn its fat stores directly.

17. Lift heavier weights every now and then Excess post-exercise oxygen consumption will lead to an elevated metabolic rate that lasts for hours. That means you keep burning calories long after you have finished working out.

18. Motivate yourself daily with photos or quotes or even body transformation videos. It is easy to get de-motivated along the way.

19. Weigh yourself only once a week and NOT daily. This will track your progress and keep you focused.

20. Get your body composition measured. Sometimes your weight on the scale may not change but that does not mean you have not lost fat. Your fat loss may have been offset with lean muscle gain. The only way to be sure will be to do a body composition test.

21. Keep up to date with the latest in health, fitness and weight loss by subscribing to the free My Fitness Nut Newsletter at http://MyFitnessNut.com.

22. Never give up on yourself. If other people can do it, so can you. It will be so worth your effort.

These are the 22 rules to fat loss. Of course, there are many more but if you just follow these 22, you will be way ahead of the pack, see results quickly and your dream of a toned body will become a reality for you.