The top 5 exercises for Women Fitness

If you could only pick five exercises, these are the best ever.

Suppose I sent you to a deserted island and said you could only take five exercises with you, which five would you take? Not all exercises are equal. And some are so good you simply shouldn't live without them. Here are the five best exercises on the planet.

1. Push-ups with rows

Why? Adding a back move to the push-up makes this the greatest upper-body exercise around.

How? Assume a push-up position, either on your knees or toes, holding dumbbells that are resting on the ground. Lower your chin, chest and pelvis to the ground and press back up. Then pull one dumbbell off the ground and draw it up to the side of your chest. Lower it slowly back to the ground and repeat with your other arm. Try not to twist too much through your torso as you row. Once you've rowed on both sides, go straight into your next push-up.

Sets and reps: 3-5 sets of 6-15.

2. Dead lifts

Why? These work the hamstrings, glutes, back and core.

How? Hold a weight in both hands and stand, feet hip-width apart. Brace your abs and bend forward at the hips. Lower the weight down your thighs to just off the ground. Keep a neutral spine by looking forward, sticking your butt out and opening your chest. Pause at the bottom, then rise back to the top. Push your hips forward and contract your glutes. Stop if you feel any sharp lower-back pain.

Sets and reps: 3-5 sets of 10-20.
 

3. Feet-up twists

Why? This targets all the important parts of your abs. The twist works your obliques and having the legs raised and torso leaning back works the core.

How? Sit on the ground, holding a medicine ball. Brace your core and lean back about 20 degrees. Lift your feet a few centimetres off the ground, knees bent. Twist your chest to one side, engaging your obliques, and touch the ball lightly to the ground. Twist back to the start and, without stopping, twist to the other side and touch the ball lightly to the ground.

Sets and reps: 3-5 sets of 20-40.
 

4. Squats

Why? If you choose just one exercise, this targets the large muscles and burns fat.

How? Stand with your feet shoulder-width apart. With a straight back, bend at the knees and squat as though you are about to sit on a chair. Keep a steady rhythm with no pause on the up or down phases. Focus your weight through your heels and keep your gaze fixed on a point directly ahead of you. Make sure your knees are stable. Any sideways movements of your knees, especially at the bottom of the movement, can cause problems. The lower you go the better. A perfect body-weight squat has your butt lowering below your knees.

Sets and reps: 3-5 sets of 10-20.

5. Sprints

Why? Intensity is the key to your results and sprinting is definitely intense.

How? These can be done on sand, grass or pavement. Each surface offers different challenges. Warm up thoroughly to reduce your risk of injury. Go for a 5-minute run and perform some drills such as high-knee running, running buttock kicks, sideways running and walking lunges to get you ready. Then do a few 50m faster runs. Choose a sprint distance for the day (generally 30m to 100m) and sprint as fast as you can. Rest for 30 seconds, then go again. Effort and intensity are crucial here.

Sets and reps: 2-3 sets of 10.

Source:http://www.bodyandsoul.com.au/fitness/workouts/the+top+5+exercises,13379

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Top 10 Fitness Facts

1. Exercise Boosts Brainpower

Not only does exercise improve your body, it helps your mental function, says certified trainer David Atkinson.
"Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity," says Atkinson, director of program development for Cooper Ventures, a division of the Cooper Aerobics Center in Dallas.
All that makes for a more productive day.
"It is clear that those who are active and who exercise are much more productive at work," says Todd A. Astorino, assistant professor of kinesiology at California State University-San Marcos.
Improved productivity not only makes you a better worker, it makes things better for everyone in the workplace. Companies with less wasted work hours and less sick time end up with lower health care costs -- and an improved bottom line, Astorino says.


2. Movement Melts Away Stress

As much as it may stress you out just to think about exercising, once you actually start working out, you'll experience less stress in every part of your life.

"Exercise produces a relaxation response that serves as a positive distraction," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. He says it also helps elevate your mood and keep depression at bay.

You're not the only person who will benefit from more happiness and less stress in your life. When you're less stressed, you're less irritable, Atkinson says -- and that could improve relationships with your partner, kids, and co-workers.

3. Exercise Gives You Energy

You might be surprised at how, say, popping in a workout tape for 30 minutes in the morning can change your whole day. When endorphins are released into your bloodstream during exercise, says Astorino, "you feel much more energized the rest of the day."

And when you improve your strength and stamina, it's easier to accomplish everyday tasks like carrying groceries and climbing stairs. This also helps you feel more energetic over the course of the day.

A common excuse among Atkinson's clients is that they're too tired to exercise, he says. While exercise may make you feel more tired at first, he says, that won't last long.

The physical tiredness you feel after working out isn't the same as everyday fatigue, he says. Besides, once your body adjusts to exercise, you'll have more energy than ever.

4. It's Not That Hard to Find Time for Fitness

The key, says Atkinson, is to use your time more wisely. Think about killing two birds with one stone.

Take your kids to the park or ride bikes together, and you're getting physical activity while enjoying family time, he says. Beyond that, go for a hike, take the kids swimming, or play hide-and-seek, tag, softball, or horseshoes in the backyard.

At work, he says, schedule a meeting on the jogging track or on the golf course.

Also, forget the idea that you have to trudge to the gym and spend an hour or more doing a formal workout. Instead, you can work short spurts of physical activity into your day.

"Everyone has 20 minutes," Atkinson says. "Everyone has 10 minutes to jump rope, and sometimes that's better than 20 minutes of walking or running."

Indeed, squeezing in two or three bouts of 15 or 20 minutes of activity is just as effective as doing it all at once, says Astorino. Vacuuming the house in the morning, riding bikes in the park with the kids in the afternoon, then taking a brisk walk in the evening can add up to an active day.

Recent U.S. government guidelines say that to lose weight and keep it weight off, you should accumulate at least 60 minutes of exercise a day, says Astorino. But half an hour a day is all you need to reap the health and disease-fighting benefits of exercise.

5. Fitness Can Help Build Relationships

Think of what exercising with a partner can do for a relationship, whether it's with a spouse, a sibling, or a friend you used to go to lunch with once a week.

Not only that, says Astorino, but exercise is always more fun when there's someone to do it with. So plan to walk with your spouse after dinner every night. Meet your sister or that friend for tennis or an aerobics class instead of lunch.

Besides, Astorino says, people who have exercise partners stay with their programs and reach their goals more often than those who try to go it alone.

"For long-term weight loss, you need to have social support," Astorino says.

6. Exercise Helps Ward Off Disease

Research has shown that exercise can slow or help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass, says Astorino.

It also helps ease some aspects of the aging process.

"Because exercise strengthens the muscles and joints, it is going to reduce your odds of having some of those aches and pains and problems most adults have, mostly because of the inactive lives they lead," Bryant says.

Provided you don't overdo it, he says, exercise can even boost immune function -- so you spend less time down with a cold or flu.

"There isn't a major health problem where exercise cannot have a positive effect," says Byrant.

7. Fitness Pumps Up Your Heart

Not only does exercise help fight disease, says Bryant, it creates a stronger heart -- the most important muscle in the body. That helps makes exercise -- and the activities of daily life -- feel easier.

"Your heart and cardiovascular system will function more effectively," says Bryant. "The heart will build up less plaque. It will become a more efficient pump."

And "when the heart becomes stronger, it pumps more blood per beat, so at rest, the heart rate is lower," says Astorino. "It's not going to have to beat as fast" to expend the same amount of effort.

Within only a couple days after you start exercising, Astorino says, "the body readily adapts to the stimulus it's getting and it becomes easier. You will feel less fatigue. It will not take as much effort when it comes to breathing. You shouldn't have as much pain or soreness."

8. Exercise Lets You Eat More

Pound for pound, muscle burns more calories at rest than body fat. So the more muscle you have, the higher your resting metabolic rate. And, of course, you also burn calories while you're actually exercising.

All this means that "cheating" with a cookie once in a while isn't going to take you back 10 steps. "Can you eat anything? No," says Atkinson. "But you can afford to enjoy some of the things you really like when you exercise regularly. You can better get away with those things in moderation than you can when you're not working out."

9. Exercise Boosts Performance

After a few weeks of consistent exercise, you may feel your clothes fitting differently and see that your muscle tone has improved, Atkinson says.

You may also notice your newly pumped-up muscles in other ways, especially if you're a recreational golfer or tennis player, or like a friendly game of pick-up basketball, says Atkinson. Exercising consistently will strengthen your muscles, increase flexibility, and improve your overall performance.
"Your muscles will work much more efficiently and you'll gain a greater sense of endurance," says Bryant. In addition, he says, your reaction time and balance will improve.

10. Weight Loss Is Not the Most Important Goal

Weight loss is the reason many people exercise in the first place. But it's certainly not the sole benefit of an exercise program.

Bryant says the long-term goal of weight loss is sold too heavily to people starting fitness programs, and that can be discouraging. People have trouble sticking with something if they don't see results quickly.

"Really, they should think about the level of functioning in the activities of daily living," says Bryant. "That can serve as the motivation to keep them coming back for more."

So whatever weight loss goal you have when starting a fitness program, don't make it your only goal. Strive to feel better, to have more energy, to be less stressed. Notice the small things that exercise does for you quickly, rather than getting hung up on the narrow goal of the number on a scale.

"With a goal of losing weight and enhancing health, exercise has to become a part of a person's life, not an afterthought," Astorino says.

source:http://www.webmd.com/men/features/exercise-benefits

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6 Women Talk About Why They Had Abortions

1. Los Angeles, CAAspiration: 8 weeks.

When I found out I was pregnant in my early 20s, there wasn't even a second thought for me [about choosing abortion]. I worked as a waitress during the day and a bartender at night. I didn't have health insurance.

Going into the surgery, I was nervous. The meds started working, and I felt sort of detached from my body, like I was watching myself. I have a lot of tattoos and it hurts to get tattooed, but there is a point when you think, I am getting something out of this pain. The abortion felt sort of the same. It was uncomfortable and strange, but my brain switched to, It's fine because after this pain I get this [positive thing].

Having an abortion saved my life then, and it made my life now. Something I hear a lot is, "What about adoption?" How was I supposed to carry a kid for nine months when I worked two jobs that are physically demanding? People don't think about what it really means to make these choices when it isn't them. I wouldn't be the person I am—a successful, happy person—if I had to have that baby. I would be somebody stuck in poverty with few options to dig out of it. I didn't become a heart surgeon or win a Nobel Prize. I just became an independent person who was able to find happiness. The opportunity to do that is the least anyone deserves.

2. Cleveland, OHAspiration: 7 weeks.

I have polycystic ovarian syndrome [PCOS], so my periods are usually irregular. When I didn't get my period, at first I was like, "Whatever, that happens all the time." It's hard for someone to get pregnant with PCOS. Then I felt weird, but I told myself I was taking the pregnancy test "just in case."

I was 19. My boyfriend at the time was 18. We were scared. He's in the military, so he was not home often. They were talking about sending him overseas, and he would be gone for almost a year. I thought, I can't do this by myself. I don't come from a wealthy family. I was working 40 hours a week, and I'm really dedicated to school. I was studying to be a physical therapist's assistant. There was just no way.

When we pulled up to the clinic, there were protesters outside. It was 7 a.m. My boyfriend was like, "Oh god, this is so stupid." He was so angry at them. There was a security guard out there too, and he let us into the building. I thought, At least there's not going to be any violence. It made me feel better.

3. Oakland, CAAspiration: 8 weeks.

I was in college, I was a full-time student athlete, and I relied on my partner, who was a few years older than I was, to take care of the birth control. I assumed he was using condoms. Whenever we had sex, it was dark, and I was unsure of the mechanics of sex—I had very little sex education. I think my parents were afraid to provide it for fear it would exacerbate my sister's and my desires. Instead, there were scare tactics, like "boys only want one thing from you."
You can't divorce my race from my experience. The doctor at the clinic had a nice bedside manner but did make a sort of racist comment—"Are you in school? You're really articulate." I had a family member who would remind me time and again that [getting pregnant] was the expectation in society for black teen girls. There's a perception that black women are sexually promiscuous. I think that was part of the shame I felt and why I lied to my track coach about why I had to take a week off.

I didn't buy into the stereotypes people had about me as a young black girl. I just didn't feel capable of raising a child at that time. For me, having a baby was a significant responsibility to be taken seriously. There are people in my life who were excellent young parents. And every year, more and more of my friends get pregnant. I watch with admiration how carefully they make those decisions. No matter what decision you make about having a baby—younger or older or by yourself or with a partner—there are critics who think they know what is best for your life. We need to empower people to make choices based on their own convictions.

4. Whittier, CAMedication abortion: 8 weeks.

As soon as I took the pregnancy test, my husband and I sat on the edge of our bed and Googled "family planning." We were like, "No, we can't do this again." We already had three kids, a set of twin boys who were 5 at the time and a 2-year-old girl. We love our little family and are super happy. I was teaching during the day and working for a global executive production company at night—I staff bodyguard services, celebrity protection, and residential security for a lot of executives in Palo Alto, California—staying up late, trying to be a working mom. It was crazy. My first reaction was feeling scared. How am I going to do this?

I do regret not thinking and talking about it more [before having the abortion]. I wanted to get into the hospital the next day. I didn't come to terms with what was happening before rushing off. We kind of glazed over it. We handled it like a business transaction.

Recently, I babysat for my sister-in-law. She has a 2-year-old and an infant, and I was like, No, no, no, I don't want to do this again. So, no, I don't regret the decision, and I don't want to have seven babies to make up for it.

5. El Paso, TXMedication abortion: 7 weeks.

My sister got pregnant when she was in high school, and I immediately thought, Oh she's going to get an abortion…but she didn't. It really upset me because she was so young. I knew if that ever happened to me, I would get one. I just didn't expect that I would be in love and in a committed relationship. But I had just graduated college, and my boyfriend at the time and I knew we couldn't afford a child. He was unemployed. I was underemployed.





6. Portland, ORMedication abortion: 8 weeks.

At the doctor's appointment, I had the sonogram, and [the nurse and ob-gyn] asked, "OK, what are you thinking here?" And I said, "I think I need to schedule an abortion. I don't know how to do that." The ob-gyn and nurse were there and I remember them saying, 'No problem, just sit tight. We'll be right back.' I had my health insurance through the federal government. They came back five minutes later and said, "Oh, we didn't realize you're a federal employee. We're not allowed to schedule the abortion for you." I burst into tears…It felt like they were saying, "The career that you are so proud of and work so hard in, because of that, we are not allowed to help you."

After that, the nurse gave me this big hug. She wrote the number for Planned Parenthood on a Post-it and said, "Go call them." According to the sonogram, I was eight weeks and three days pregnant. I didn't know how important those details were until that moment. If I wanted a medical abortion, nine weeks was the cutoff. It was 4:30 in the afternoon and she said, "If you want to do a medical abortion, which is less invasive, you need to call them now and get in in the next two days—and also their appointment line closes at 5 p.m." I was thinking, Oh my god. I just learned a whole bunch of information, and I don't have any time to process it.

We went to one of those crisis pregnancy centers. We didn't know it was one at first—we had just looked on Google, and it was free and it was nearby. The woman used words like "your baby." It was awful. If I had been 16, I would have just done anything she told me. Luckily, I was old enough to know that she wasn't presenting me with the full facts. I went back to Google and found a clinic, and I called first to ask if they performed abortions. We decided I would get my master's and he would work on his life, and we would both have a child when we were ready and we could be good parents. It was the right decision for me.

I keep saying I'm lucky. I had an abortion in early 2013. Later that year, the state government started shutting down clinics. I had to spend my life savings on the abortion—$500 at the first visit and $300 at the next. That was a lot of money for me. I can't imagine having to pay for transportation or [incurring the cost of] taking more time off work, like some women have to do today.





source: http://www.marieclaire.com/health-fitness/a19223/women-talk-about-why-they-had-an-abortion/

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Sam's story: My 16 stone weight loss journey

Read about how Sam changed her lifestyle for the better with the help of a natural fat burner
When I reached 24 stone, I was struggling to find the energy to play with my son, and was warned by doctors that my weight could lead to being wheelchair-bound. That's when I knew things had to change. My son is very active and I wanted to be able to do fun and energetic things with him, and I also wanted to encourage him to lead a healthy lifestyle.

How?

I lost the weight through a combination of supplements, healthy eating and exercise. I was introduced to Re:Active T5 Black natural fat burners and used these to help speed up my metabolism and boost my energy levels. Having more energy made it easier to introduce exercise into my daily routine. I bought a running machine and walked with my son strapped to me whenever I could. My diet was dramatically improved, after switching from huge portions of fried food to sensibly portioned healthy meals.

Now

To be honest, once I changed my lifestyle, I couldn’t imagine my life any other way. Now I love exercising and have started to notice that if I eat rubbish food, I feel rubbish, too.

I couldn't believe how much the Re:Active T5 supplements helped – they stopped me from snacking in between meals and gave me an extra push during my workouts. Although they made a huge difference, though, it's important that people realise that these types of supplements are not a magic pill and you still require plenty of motivation and dedication.

I would say the best thing about my weight loss is how it's changed my relationship with my family. My relationship with my husband David has just gotten better and better and I'm now able to be the mum I want to be and be active for my son - I can give him a run for his money in the energy stakes these days!

Source:http://www.womensfitness.co.uk/news/1240/sams-story-my-16-stone-weight-loss-journey

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20 Must-Know Fitness Tips to Score Your Best Body

1.Stick to It for 2 Weeks

 
If motivation is your hang-up, change your exercise routine every 14 days. A University of Florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to. Boredom didn’t appear to be a factor; it seems people simply enjoyed the variety more.




2.Bring Up Your Rear

For a strong backside that will turn heads wherever you go, Marta Montenegro, a Miami-based exercise physiologist and strength and conditioning coach, recommends completing 100 kettlebell swings nonstop with a moderate weight at the end of a legs workout. [Tweet this tip!] If you can’t access a kettlebell, do deadlifts and hip-thrusters instead. “Women tend to overemphasize the quadriceps even when they think they are working the butt. With these two exercises, you'll have no problem engaging the glutes and posterior muscles of the legs,” Montenegro says.




3.Never Skip the Most Important Meal

For once we're not talking about breakfast but rather the recovery meal after your workout. “So many women skip post-exercise nutrition because they don’t want to 'undo the calories they just burned,'” says Amanda Carlson-Phillips, vice president of nutrition and research for Athletes’ Performance and Core Performance. “But getting a combination of 10 to 15 grams of protein and 20 to 30 grams of carbohydrates within 30 minutes of your workout will help to refuel your body, promote muscle recovery, amp up your energy, and build a leaner physique.” 
 
4.Mind Your Muscle

 
It's easy to get lost in a killer playlist or Friends rerun on the TV attached to the elliptical, but mindless exercise makes all your hard work forgettable—and you can forget about seeing results too. “There is a huge difference between going through the motions of an exercise and truly thinking, feeling, and engaging the key muscles,” says Kira Stokes, master instructor at the New York City location of indoor cycling studio Revolve. “Be conscious of and enjoy the sensation of your muscles contracting and the feelings of growing stronger and more powerful with each rep.”

5.Be Less Specific

 
Just like trying to find a guy who meets certain exact standards, trying to reach an exact weight is a lofty—and often unattainable—goal. Having a range, such as losing five to 10 pounds, may lead to a more successful outcome than if you aim to lose precisely 8 pounds in four weeks, according to a study published in the Journal of Consumer Research. Flexible goals seem more feasible, which in turn boosts your sense of accomplishment, encouraging you to stay driven, the study authors say.

6.Step It Up

 
Instinct may tell you to slow down when running in wintery conditions, but the secret to not slipping is actually to speed up and shorten your stride. Aim to have each foot strike the ground 90 times per minute, says Terry Chiplin, owner of Active at Altitude, a Colorado-based facility for endurance athletes. This high cadence helps ensure that each foot lands beneath the center of your weight rather than ahead of it, which can throw off your balance on slick terrain.  
 
7.Hang Tight

 
Not being able to do a pull-up doesn’t mean you shouldn’t step up to the bar. Simply hanging on for as long as possible can improve your upper-body strength, Montenegro says. Concentrate on keeping your body as still as possible, and you’ll naturally recruit your abs, hips, and lower back in addition to your arms, she explains, or slowly move your legs in circles or up and down to further engage your abs. (And while you’re at it, follow this pull-up progression plan to master the classic move.) 
 
8.Not So Fast

 
Before you start a juice cleanse diet, know that drastically restricting your caloric intake to drop pounds may backfire: In a 2010 study, women placed on a 1,200-calorie diet for three weeks had elevated levels of cortisol, our primary stress hormone. [Tweet this fact!] Chronic stress has been associated with an increased risk of weight gain as well as coronary heart disease, hypertension, diabetes, cancer, and impaired immune functioning.
 
9.Bust Out Your Bikini

 
Packing your two-piece away for winter means you won't think about how you'll look in it until about April. Avoid any potential “how did my butt get this big?!” panics come spring by keeping your swimsuit handy and putting it on every so often to make sure you like what you see, says Tanya Becker, co-founder of the Physique 57 barre program. You can also toss it on when you're tempted to overindulge, she adds. “There’s no better way to keep yourself from having that after-dinner cookie or slice of cake.


10.Pep Up Your Run

 
Sweet chili peppers may not be a winter food, but continue eating them in your burritos, stir-fries, and soups, and you may burn more fat during your outdoor cold-weather runs. These not-hot veggies contain chemicals called capsinoids, which are similar to the capsaicin found in hot peppers. Combine capsinoids with 63-degree or cooler temps, and you increase the amount and activity of brown fat cells—those that burn energy—and give your metabolism an extra boost,


11.Never Do the Same Workout

 
“The reason most people don't see changes isn't because they don't work hard—it's because they don't make their workouts harder,” says Adam Bornstein, founder of Born Fitness. His suggestion: Create a challenge every time you exercise. “Use a little more weight, rest five to 10 seconds less between sets, add a few more reps, or do another set. Incorporating these small variations into your routine is a recipe for change,” he says.



 12.Freshen Your Breath and Your Muscles

 
Consider including peppermint in your pre-workout snack or drink. In a small study published in the Journal of the International Society of Sports Nutrition, men drank 2 cups water with 0.05 milliliters (basically, a drop) peppermint oil mixed in and then ran on a treadmill to test their stamina and power. The mint appeared to help relax muscles, boost oxygen to muscles and the brain, and elevate pain threshold, leading to improved overall performance.
 
13.Go 2-for-1

 
When you do high-intensity interval training (and if you’re not, you should be!), follow a 2:1 work-to-rest ratio, such as sprinting one minute followed by 30 seconds of recovery. [Tweet this secret!] According to several studies, the most recent out of Bowling Green State University, this formula maximizes your workout results. The BGSU researchers also say to trust your body: Participants in the study set their pace for both running and recovery according to how they felt, and by doing so women worked at a higher percentage of their maximum heart rate and maximum oxygen consumption than the men did.

 14.Be True to Form

 
It doesn't matter how many pushups you can do in a minute if you're not doing a single one correctly. “There is no point in performing any exercise without proper form,” says Stokes, who recommends thinking in terms of progression: Perfect your technique, then later add weight and/or speed. This is especially important if your workout calls for performing “as many reps as possible” during a set amount of time. Choose quality over quantity, and you can stay injury-free.

15.One Day at a Time

 
Long-term goals are imperative, but they can make you feel overwhelmed or discouraged at times. Instead of thinking about how many dress sizes smaller you want to be in four months, focus on small everyday victories, suggests Michael Snader, BodyAware specialist and nutritionist at The BodyHoliday, a health and wellness resort in St. Lucia. “For example, today you are going to eat breakfast, fit in a workout, and drink more water,” he says. Stay focused on the present, and your future will be successful.


16.Find a Fit Friend

 
A workout partner not only keeps you accountable, she also may help you clock more time at the gym and torch more fat. A British survey of 1,000 women found that those who exercise with others tend to train six minutes longer and burn an extra 41 calories per session compared to solo fitness fanatics. [Tweet this fact!] Women with Bikram buddies and CrossFit comrades said they push themselves harder and are more motivated than when they hit the gym alone.


17.Dig Deeper

 
It takes a lot of discipline to turn down a cupcake or roll out of your warm bed for a cold morning run. To make staying on track easier, it's important to make a real connection with your motivation, says Tara Gidus, R.D., co-host of Emotional Mojo. So think less about fitting into your skinny jeans or spring break bikini and more about emotional ties to the people you love. “Your relationships will grow stronger when you are physically healthy and taking care of yourself,” she says.
 
18.Learn the Ropes

 
The best training tool you're not using: a jump rope. “It may seem a little juvenile until you think of all the hot-bodied boxing pros who jump rope every single day,” says Landon LaRue, a CrossFit level-one trainer at Reebok CrossFit LAB in L.A. Not only is it inexpensive, portable, and easy to use almost anywhere, you’ll burn about 200 calories in 20 minutes and boost your cardiovascular health while toning, he adds.

19.Heed Your Hunger

 
Give your body a little more credit: It tells you when you’re hungry—you may not be listening, though. Before chowing down because there’s only one slice of pie left or because the last guest arrived at the brunch, stop and check in with your stomach. “If you’re not hungry, make yourself a small plate and sip on some tea or coffee while everyone else digs in,” recommends Elle Penner, M.P.H., R.D., a MyFitnessPal expert. When your belly starts to finally grumble, food will be there.


20.Take It Outside

 
A study by the National Institutes of Health that found people could burn up to 7 percent more calories in the cold. So if you're torching 268 calories during a half-hour indoor run at a 12-minute-mile pace, you may hoof off closer to 300 calories if you head outdoors.


source:http://www.shape.com/lifestyle/mind-and-body/50-must-know-fitness-tips-score-your-best-body

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10 ways to lose your love handles

Show that plateau who’s boss and blast through the last stage of your weight-loss mission

1. Keep a food diary

Aside from helping you stay on track with a healthy diet, keeping a diary allows you to pick up patterns in your eating habits. If you notice that you’re eating the same things regularly, aim to get more daring with your palate to keep your body guessing and your digestive system cranking.

2. Lift weights

If cardio is your exercise tipple and you’re neglecting weight training, you need to get to grips with the barbell. Big, heavy lifts like squats and deadlifts will build lean muscle mass to rev up your metabolism, as well as mix up your workout.

3. Change speed

A good way to shock your body into a fat-blasting reaction is to vary the tempo at which you perform resistance exercises. For example, try taking four seconds to control the lowering phase of a move, while sticking to one second or as fast as you can on the upwards phase.

4. Take time out

If your body is stressed, your cortisol levels will be high. Although this stress hormone is essential to your body, an elevated amount may cause you to store fat on your tummy. Find time to meditate, have a relaxing bath or just take it easy and have some ‘me’ time.

5. Load up on vitamin D

Us Brits aren’t often given the sunshine treatment, and unfortunately, sun exposure is the best way to get a dose of the crucial vitamin D. Top up levels with a high-quality supplement like BetterYou DLUX 3000 (£7.95, betteryou.uk.com) to keep cravings at bay and improve your body’s absorption of fat-fighting nutrients like calcium.

6. Eat more fat

Are you cutting fat from your diet thinking that it’s hampering your fat-loss quest? Actually, good fats from oily fish, nuts and avocado will give you energy and nutrients – without making you fat. Don’t try to force your body to run on empty while trying to boost your calorie burn.

7. Dial it down

You need full rest days every now and then, but every four to six weeks, try to dedicate a whole week to ‘de-loading’. This means performing your regular routine at a much lower volume and intensity. It’ll force you to recover while you stay moving, which means you’ll come back stronger, making a bigger impact on your results.

8. Treat yourself

Some experts swear by ‘cheat’ meals. They reckon that treating yourself to a blow-out feast once a week can actually help you achieve your hot-body goals by stopping you from caving in to cravings during the rest of the week, and preventing your metabolism from losing steam. So, go on, treat yourself to a big juicy burger with a side of crispy fries once in a while!

9. Get some shut-eye

Sleep to slim down? Sounds too good to be true! Actually, it’s vital to get a proper night’s kip – you’ll need more than most if you regularly exercise. Sleep plays a huge role in weight loss because it triggers the appetite-controlling hormone leptin. If you skimp on sleep, you’re more likely to eat extra cals during your waking hours.

10. Do cardio sprints

If you fancy yourself as a bit of a cardio queen, make sure you’re incorporating interval training into your routine as well. It has a much greater after-burn effect, which means you’ll be torching fat at rest, too. It’s also wise to start sprints if all you’re doing in the gym is lifting weights.

source:http://www.womensfitness.co.uk/weight-loss/1528/10-ways-to-lose-your-love-handles

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The Shortest, Sweetest Workout You’ll Ever Do

With the right moves, you can crush an effective sweat sesh for your whole body that improves your strength, endurance, flexibility, and power.

So what are these magical exercises? Well, if I could do only one move for the rest of my life, it would be the deadlift. It's near perfection on its own, and when it teams up with the runner's lunge to knee skip and the T pushup (both in this routine), um, let's just say you'll feel this in the morning.

This three-move workout (yes, three) is customizable to however you're feeling pre-workout. If you’re short on time, do a mini version of the routine below. Want to sweat buckets and really challenge yourself? Complete 10 rounds.

The workout: After warming up on a cardio machine or taking a jog for six to eight minutes, complete each exercise below in order for the reps noted. Rest for 15 seconds between each set. Aim to do at least three rounds of the circuit.

(Thirsty for more sweaty action? Check out Women's Health's Ignite routine created by Next Fitness Star Nikki Metzger).


EXERCISE 1:DEADLIFT

EXERCISE 2:T PUSHUP

EXERCISE 3:RUNNER’S LUNGE TO KNEE SKIP

source:http://www.womenshealthmag.com/fitness/short-hard-workout

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