Simple-Home-exercise
10 Simple Home Exercises

Simple fat loss exercise that you can do it at home while you are watching TV without carrying any weight or going to gym.

1. Jumping Jack

A jump done from a standing position with the arms and legs pointing outwards.

2. Push Up

3. Abdominal Crunches

4. Plank

5. Squats

6. Wall Sit

7. Lunge

One leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind

8. Leg Raise

9. High Knee

10. Triceps dips

Hoist yourself up onto a bench, chair or step as long as it is stable and secure to take your body weight.

For beginner 30 second for each exercise with an interval of one min.  Continue the cycle for 3 to 5 times. Drink lots of water before and after the exercises to get yourself hydrated.  You will see great result if you continue doing everyday for 2 weeks.

The 3 Week Diet

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overweight-and-diet
10 Superfoods for your diet

To begin with, letʼs discuss a few things you can eat in unlimited quantities. These are foods that, in the event that you eat them until you feel like youʼre going to vomit, you still should not put on any weight.

These are foods that contain vitamins, minerals, and other vital components.

They are foods you can like eating, and you donʼt need to feel guilty, regardless of the fact that you gorge them.
These foods are also rich in antioxidants and you can eat in unlimited quantities:

1. Apples

2. Asparagus

3.Carrots

4. Cauliflower

5. Fresh Herbs or Dried

6. Garlic

7. Green (All types)

8. Mushrooms

9. Tomatoes

10. Watermelon

You can combine some of these ingredients into delicious recipes which will keep you motivated. The better tasting the food is, the more likely it is you will stick to the system.
These ingredients can work very well together. For example, you could take some of the vegetables like tomatoes, mushrooms, carrots and green beans and make a delicious soup or make a fruits juice with apple and carrots.

The 3 Week Diet

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weight loss tips
10 Best weight loss tips

1. Do not Skip your meals

By skipping meals will make you feel hungrier when the next meal rolls around and therefore cause you to intake more calories than otherwise.  Also skipping meals also mean that you are missing the opportunity to intake adequate amounts of mineral and vitamins for bodies need in a day.  Especially for breakfast as it was the start of the day, you will lose the opportunity to intake a steady supply of the nutrient which will make you feel tired and moody.

2. Eat Regular Meal

Our bodies produces a hormone called ghrelin, which controls our hunger and drives our appetite. A prolong hunger will make us tend to eat more in our next meal which has a negative result of losing weight.  It is therefore important for us to eat regularly in small portion with balance diet in order to control ghrelin.

3. Plan your Meal

Do not just focus on calories counting but more on nutrition balance.  Is it important to give what the bodies need as it provide better energy and fat loss result than just controlling the calories intake.

4. Start Mediating

Meditation help to lower high blood pressure and manage your stress by helping you become more aware of your thoughts and actions, including those that relate to food which drives some people to eat.

5. Stay Hydrated

Drink more water. Water is essential to keep your body hydrated. It also make your stomach feel fuller and less likely to intake more calories.

6. Walk before your Meal

Make it a habit to go for a walk before lunch or dinner. Not only is a form of exercise, you’re less likely to choose something unhealthy after a little movement

7. Sleep Well

Sleep plays a big part in regulating metabolism. Make it a habit to go to bed early and have at least 8 hours of sleep, you will see weight loss within a week. A few nights of sleep deprivation can lead to almost immediate weight gain.

8. Muscle Training

Exercise regularly to burn your fats and calories.   The human body naturally will burns more calories to maintain a pound of muscle than to maintain a pound of fat each day. The more muscle you build, the more calories your body will naturally burn each day at rest.

9. Watch your weight/ diet

Always be conscious of your weight.  Someone who is conscious about weight are likely to watch out their diet and go for regular exercise

10. Enjoy Life

Do not make food the only source of pleasure. Look for a hobby, enjoy what you doing, going out with friend for movie and so on

The 3 Week Diet

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