Burn 1,200 calories a session with… Zumba.

I’m sure you’ve all heard the name ‘Zumba’; it’s taken the world by storm and now has loads of different styles even including aqua Zumba. But how many of you know exactly what it is and how good it is for you? My guess… not many.

Zumba is so much fun and many people actually forget they’re at a dance fitness class. You walk in there and it automatically feels like you’re in a club boogying with your girlfriends. This being said then, you would be forgiven for thinking a class this fun wouldn’t have a great impact on your fitness levels. You would, however, be wrong. This high-energy routine sees you bouncing about, swinging your arms and doing lots of wiggling.

These may sound like typical moves but in a Zumba class, they are over emphasised and done at a fast energetic pace. If you’re now worried about the fast pace, don’t. The moves are straightforward and the speed will only increase your weight loss. How fast do you want to lose weight… well that is how fast you dance! For the more keen and active Zumba peeps out there, you could lose up to 1,200 calories from a typical hour and half session.

If you’re struggling to keep up with the pace, don’t worry either, because you could still lose about 600 calories a session anyway. Like I said Zumba sees dramatic results quickly, which is great if you need a flatter stomach for a wedding or party. I would rather do something fun like this than those crazy juice diets people are doing these days.

Why not keep doing what I’m doing to lose weight? Why do a Zumba dance class?

Well maybe you need to ask yourself how well is your current weight loss program doing. If you’re on this site you probably need more motivation and more results. A Zumba dance class has some obvious health effects. It makes you more agile, reduces cholesterol, increases your energy levels, reduces heart disease, improves stamina and makes you feel better about yourself overall.

One of the issues that anybody who is trying to lose weight faces is a lack of motivation. Going it alone normally ends in failure. However Zumba and dance classes alike are known for their social element. Fun classes lead to meeting new people and working out with other people to upbeat music is half of the journey to success. You encourage each other to reach your goals but in a positive environment. Boot camp is also a great way to lose weight fast but who wants to be yelled at to do really difficult exercises? Not me, which is why when I need to lose weight fast, I go to Zumba.

 

Can Exercise be Fun?

Before we get into a discussion about exercise, we would like to remind you right at the beginning that before you start any exercise plan you need to have a discussion with your doctor.

Weight loss and fitness go hand-in-hand, and fitness means exercise.

We all know that, but many people struggle to exercise consistently. Are you one who has a love/hate relationship with exercise?

There are 3 main reasons why people don’t like to exercise like they know they should.

1. Negative association.
This could go back to childhood memories of having a hard time in gym class or not feeling as athletic as other classmates.

2. Physical pain
If you hurt when you move, you’re not going to want to do much exercise. In a practical way exercise is going to help in relieving both pain and fatigue.

3. Feeling like you don’t have the time
This is really an excuse for putting your needs last. It means that you are putting exercise as your very last priority.

Why do we need to exercise?

Exercise is a necessity if you want to live healthy and have a long life. Your body was created to move, not sit at a computer desk all day and on the couch all evening.

Exercising can add 6-7 years to your life, or, looking at it the other way, by not exercising you could lose 6-7 years.

So many Americans lack exercise and that results in over 300,000 deaths annually in the U.S. Consistent exercise reduces your risk of developing diabetes, heart disease, and high blood pressure. It even can reduce your risk of getting colon cancer. And it helps build and maintain healthy bones and muscles and joints, which is very important as you age

Our bodies were made for movement and when you don’t use it you lose bone density and muscle, and you increase pain, discomfort, and problems with flexibility.

As if that weren’t reason enough to put exercise in your life, studies have shown that exercising improves your self-image. And an improved self-image impacts your career and how you make your way through your life.

Exercise is not an option but an absolute necessity as a way to be fit and allow your body to achieve and maintain its normal weight.

Are you aware that you might be exercising in a way that it works against you?
Research is showing that low to moderate intensity exercise for only 30 minutes 3-4 times per week is optimal. In the wrong context exercise can wear you down, locking your body into a survival metabolism in which you actually store fat.

If your exercise is intense and/or you have a mindset that you hate it, you increase production of the stress hormone cortisol, which stimulates the body to hang on to fat.

How to enjoy exercise

But you can create an easy and joyful approach to exercise. Look at it not as a punishment or a struggle, but a way to nurture your body and live a healthy, long life.

Be open to making exercise a pleasurable experience. Exercising can be fun. It’s ‘me’ time. You are connecting to the power in your body. It feels good as you get stronger and stronger, so it gets easier every time.

Fill your mind with pleasurable thoughts as you move your body. Let go of the need to compare and compete. Enjoy the moment and the great feelings in your body.

Practical Tips:
• Do it with other people.

• Yoga is a great way to move your body gently if you are dealing with pain.

• Watch a TV show you enjoy while you’re on the treadmill.

• Write 30 minutes of exercise into your schedule so it is as important as all the other things you’ve scheduled on your calendar.

• Choose a buddy to keep you accountable.

Consistent exercise may feel uncomfortable at first but that’s okay. It’s your new way of life. Take it one step at a time. This is a way to honor yourself.

 

Given Up Smoking, Now Start Living

Those who could succeed in quitting smoking have really succeeded in protecting them from the most dangerous tobacco. Now they can be rest assured that there is no easy way for cancer to attack them and that their body is not subjected to any related health hazards. They are no more vulnerable to a cardiac arrest. Those who could come out of the smoking zone at an early age can look forward to a bright future. Since they are completely out of grave dangers like lung cancer, they can make their thoughts and activities more constructive.

As the first step they may consult a doctor and have a thorough check up to confirm that years of smoking had not caused any serious impact on the lungs. Cigarettes contain carcinogens that cause lung cancer. It may take few more years after quitting smoking for the symptoms to appear. Hence, it is all the more necessary for the ex-smokers to undergo a thorough investigation to confirm that they are no more at risk.

Get rid of the toxins

As a result of smoking for years the walls of the lungs get deposited in thick layers of tar. Those deposits of tar are to be washed out of the lungs. The process is known as detoxification. Detoxification is easy by adhering to a suitable diet program. Those who were smokers in the past must eat daily good quantities of fruits like cherries, oranges, berries, grapefruits and kiwis. The fruits will provide the required quantity of Vitamin C to the body which was not available all these years due to smoking.

Vegetables such as broccoli, sprouts, carrot and sweet potatoes etc. are good to protect the lungs from various diseases and strengthen the walls of the lungs. They must drink minimum 20 glasses of water daily in order to flush out the toxins from their lungs. Antioxidants are very essential to protect the lungs from the toxins. Vegetables and fruits are rich sources of antioxidants.

Regular exercises

Regular physical exercises are quite necessary to lower BP and make the muscles strong as well as flexible. They can increase the time of exercises gradually. Walking for some time, inhaling fresh air or cycling for a small distance is sufficient in the initial stage. Gradually they can make the exercises more brisk and also can increase the duration. Physical exercises assure them to improve their health very fast.

After performing simple exercises for a few days they can switch over to a fitness program. The exercises in the gym help them to reduce their weight as well as strengthen their muscles. Fitness programs can be carried out either at home or at the gym. In any case, they must do the exercises for 5 days in a week. It is also an effective measure to weight loss.

Those who have problems such as knee pain, back ache etc. can practice simple exercises like slow walking, cycling and swimming etc.

Those who perform the walking exercise may gradually increase the time. When they are able to walk briskly for 40 minutes, they can start doing jogging also. Those who perform cycling can gradually increase the time as well as speed of pedaling.

Protection of the lungs

The lungs of a person are the worst affected parts of the body as a result of years of smoking. Hence, for those who quit smoking, it is all the more important to adopt various precautions in order to protect their lungs from further hazards. They may spend some time daily in a park or on a beach to inhale fresh air. Aerobic exercises are also good for strengthening the lungs. Another proven method for protecting their lungs is to perform yoga regularly.

It is advisable to avoid food items that cause production of excess mucus. Those who have given up smoking must avoid ice cream, cheese and dairy products in their diet.

In order to cure sinus and various infections and to get rid of fungus and bacteria etc periodic application of a nasal wash is recommended. In order to protect their lungs they may keep away from air filters and wear a mask when they go to places where chemicals are stored. They should not inhale air polluted with dust particles, smoke and hazardous gases.

Cleansing the lungs is the most important task for those who want to get back in shape after quitting smoking. They should not get exposed to any kind of air pollution. Just by taking proper care the lungs can be made to perform self-cleaning. Various natural remedies are also available for cleansing of their lungs.

 

3 Basic And Most Important Supplements Required By A Bodybuilder

The fact is no more hidden that bodybuilders use muscle building supplements to help them grow stronger and bigger muscles. There were times when speaking or use of supplements was considered a taboo, however, with the passage of time their use has become common and an acceptable practice.

There is a huge variety of healthy supplements available in the market. Each supplement has a specific purpose, therefore, every muscle builder uses a different set of supplements. The lines below give the 3 basic and major types of most effective and commonly used supplements.

1. Vitamins and Minerals:

The first type of supplement that is used by ordinary people along with bodybuilders alike is vitamin and mineral supplement. The reason why vitamins and minerals are required by the body is because the conversion of food into tissues, energy and hormones is not possible without them.

The reason why vitamins are necessary for bodybuilders is because vitamins work by enhancing the effect of proteins which eventually results in bigger muscles. Therefore, without vitamins the proteins could not perform their function, hence, vitamins are as integral for body builders as are proteins.

The function of minerals is to make sure that the correct signals are received by the brain. If the brain receives the right signal, only then will it be able to respond to the extensive weight lifting and produce testosterone hormone for muscle growth. Therefore, vitamins and minerals supplements are integral for body builders the same as any other supplement.

2. Protein:

Proteins require no introduction pertaining to muscle building. Without protein it is impossible for the muscles to grow, because it’s the components of protein that make the muscles grow. Therefore, this is the major reason why all the muscle building supplements for body builders comprise of protein.

There are different types of protein, there are the ones that digest quickly and are pure, while there are others that digest slowly and contain other minerals as well. The selection of protein supplement depends upon its concentration and the time when it is used as in before or after the workout. Protein shakes are commonly used in shaping the body.

3. Essential Fatty Acids:

Essential fatty acid consist of omega-3 fatty acids as they cannot be produced by the body on its own, therefore, they have to be consumed from food sources. The reason why essential fatty acids are necessary for bodybuilders is because they perform a variety of functions such as burning fats, producing energy, development of nerve and brain tissues, regulation of mood, production of hemoglobin, and insulin metabolism etc. For a body builder it is imperative that all the body function keep on working in a healthy and normal way in order to support muscle growth. Therefore, this is the reason why every bodybuilder must either consume fatty acids rich foods or use supplements to keep the body healthy and functioning.

Conclusion:

In short, protein, fatty acids, and vitamins and minerals are the three primary supplements that a bodybuilder requires in order to induce maximum muscle growth and get the best results from the workout.

 

Losing Weight with Trampoline Fitness

While trampolines are fun, they also serve as a physical activity that can aid in weight loss if performed in an athletic fashion for a specific duration of time. One of the best ways to lose weight is by doing something that you enjoy. Since trampolines are so much fun, it only makes sense to create a workout regimen around a hobby you enjoy. The basics of trampoline exercise are pretty simple. Like with other workout routines, you’ll want to create a program for yourself that’s structured for weight loss, as well as easy to stick to. A lot of people fail at weight loss because they go the crash and burn route. Losing weight in any fashion is not a race, it’s a marathon, and keeping yourself in top condition over the long term is the best way to ensure you keep the weight off for good.

By: Laura Bittner

Naturally, you’ll need access to a trampoline. You may also want to get your hands on a stopwatch timer and a jump rope. Keep plenty of bottled water on hand near the workout area as well. Trampolines both burn calories and tone lean muscle. Make sure the trampoline is in good shape and not in need of repairs. Weight loss on the trampoline varies, but a 200 pound person jumping on a trampoline for thirty minutes will burn approximately 150 calories. You may want to alternate your trampoline exercises with other things such as jogging. One may also consider laminectomy for weight loss but it is risky.

Once you become very accustomed to the exercise routine, you can add in a jump rope if you’re looking for something more challenging. Jump roping while on a trampoline is fairly difficult and shouldn’t be attempted unless you’re in good health, and competent of your abilities to do so. You should keep the timer onhand and track your progress. Regular exercise three or four times a week is often recommended for fat loss. Of course you’ll also want to reduce your calorie intake. It’s generally thought that reducing caloric intake by about 500 calories is usually a safe zone for weight loss. You may also want to reduce carbohydrates. The most important thing about all weight loss is considering caloric intake against caloric output. In other words, you want to burn more calories than you consume. The more in shape you are, the harder it is to burn excess pounds.

You should have fun while exercising on the trampoline. Adopt a strategy that works for you, add in variation and keep notes on the times you’ve exercised and the exercises you’ve done. The more athletic you are, the more complex your exercises can become over time. Working in somersaults and other variations while make the exercise feel less like work, and thus make you more inclined to stick to it. Be sure to maintain your trampoline and practice good trampoline safety to avoid injury as well.

Health Benefits of Herbal Supplements

Herbal remedies have been used for thousands of years and there are countless herbal supplements on the market.  Some herbal supplements are not particularly useful as their key compounds come in forms that the body cannot utilize. If you are looking to improve your health and general well being, here are some great examples of herbal supplements that you should include in your diet.

Odorless Garlic

Garlic is well-known for its efficacy in improving cardiovascular health. Certain compounds found in garlic help to prevent the clumping of blood cells and can also lead to reduction in levels of bad cholesterol. Garlic is also reported to help in the prevention of various forms of cancer, such as throat, breast, and prostate. It may even help in reducing the symptoms of the common cold.Odorless garlic comes in a convenient capsule form and offers all of the health benefits of garlic without the sulfur compounds that can lead to bad breath.

Cinnamon

Cinnamon is a particularly potent antioxidant with a higher oxygen radical absorbance capacity than most other foods. Some of cinnamon’s health benefits include:

  • Decreased LDL cholesterol levels;
  • Reduction of arthritic pain;
  • Reduction of menstrual pain;
  • Increased fertility through the production of progesterone and testosterone in women; and
  • Anti-viral and anti-bacterial properties

What’s more, cinnamon can also be used as a glucose disposal agent, boosting insulin sensitivity and improving the body’s ability to digest carbohydrates.

Green Tea Extract

Green tea extract usually comes in capsule form and is typically used as a weight loss supplement. It contains ECGC which increases the body’s metabolic rate and also promotes the mobilization of fatty acids. Green tea extract has also been shown to have the following health benefits:

  • Reduced LDL (bad) cholesterol levels and increase in HDL (good) cholesterol levels;
  • Reduction and prevention of inflammation;
  • Potent antioxidant and cancer-fighting properties; and
  • Anti-viral and anti-bacterial properties

Green tea extract also contains polyphenols which can help to slow down the rate at which the body processes carbohydrates. This helps to keep blood sugar levels stable, reducing the likelihood of diabetes and aiding in weight loss efforts.

Turmeric

This humble spice contains a compound known as curcumin – also available in supplement form – that has been shown to possess potent antioxidant properties. This makes turmeric a powerful addition to any cancer-preventing arsenal. Curcumin also acts as an anti-inflammatory and can be used to relieve joint pain, muscle stiffness, and arthritis. Turmeric is also a highly-effective digestive aid that can be used to relieve indigestion or heartburn. As if this wasn’t enough, turmeric also boasts the following health benefits:

  • Increases energy levels;
  • Reduces LDL cholesterol levels; and
  • Detoxifies the liver

Turmeric can also be used to soothe irritated skin and can even be used to reduce the itching and inflammation caused by conditions such as eczema. For more information on the health benefits of Herbal Supplements, contact your local health food store.

 

A Step By Step Guide To Find The Right Diet Plan For You

When it comes to dieting and weight loss, it is important to understand that there are a variety of different diets out there. Whether its low calorie, ketogenic, atkins, low carb, paleo, or zone – all of these different dieting modalities depend totally on your overall lifestyle and exercise goals. Here is a comprehensive step-by-step guide to find the right diet plan suitable for your needs.

Know Your Daily Calorie Requirements

The first thing you have to understand is that regardless of the dieting approach, losing weight is simply a matter of reducing the amount of calories you consume a day. The best way to get a good idea of your caloric requirements is calculate your basal metabolic rate. From there, subtracting anywhere between 200-500 calories from that amount should put you in a caloric deficit to lose weight. However, it is important to understand that extreme caloric cutting can begin to take a toll on your body, especially your hormones.

High Carb or Low Carb

Most diet plans are pretty much either divided into two categories – high carb or low carb. High Carb diets typically require individuals to have a very low fat intake. This type of diet is suitable for individuals who are extremely active and need high energy levels to work out in the gym. Nonetheless, if you are relatively sedentary, it is probably best to avoid eating excessive amounts of carbs, especially in the form of grains and high-glycemic fruits. Typically low carb diets though are higher in fat intake and require individuals to eat copious amounts of saturated fat such as animal protein, egg yolks, dairy, etc.

Create a Catalog of Recipes

Once you know what type of diet you would like to follow based on your caloric needs and your carb and fat intake levels, you should move to immediately create a vast catalog of recipes that will allow you consistently follow your diet. Your meals should consist of variety of foods include lean meats, fruits, vegetables, grains, and other healthy starches. Another option that people use while dieting is utilizing meal replacement shakes. Whether you would like to make fruit-based, vegetable-based or dairy-based meal replacement shakes – this is a good option for those who are busy and don’t have time to make serious meals.

Find a Suitable Exercise Plan

Lastly but most importantly, no diet is successful without adhering to some form of an exercise regimen. Daily exercise is necessary to help expedite fat loss and achieve the physique that you desire. Keep in mind though, there is no need to go hard in the gym. Intense strength training and aerobics done at least four times a week is enough to help facilitate fat loss while dieting.

 

The Top Five Ways to Improve Your Look on a Budget

Most of us are concerned about our looks but lack the disposable funds to indulge in a makeover or buy a brand new wardrobe. Consider some of these inexpensive ways to improve your look without putting a major dent in your wallet.

Improve Your Smile

A yellowed smile can be a major detraction from your overall appearance. While over-the-counter teeth whitening products can provide some improvement, a cosmetic dentist is your best bet when it comes to improving your smile. Many dentists offer whitening deals, so shop around to find the best price before you commit.

Tailor Your Clothes

You might have a pair of pants that is a bit too long or a shirt that doesn’t fit quite right after you dropped a few pounds. Wearing clothes that don’t fit properly can give you an unkempt appearance. Rather than ditching these items and opting to buy new clothes, visit a tailor. A skilled tailor can alter your clothing to fit your body perfectly without having to spend a lot of money.

Get a New Haircut

Sometimes, improving your look is as easy as trimming those split ends or trying out a new hairstyle. You don’t have to go to a fancy salon for highlights and a professional styling. Look through a few magazines to find a style you like and take the photo with you to a cheaper salon so they can mimic it and improve your look with a few simple snips.

Wear the Right Bra

If you are a woman, chances are you’re wearing a bra that doesn’t fit properly. The wrong bra can cause your shoulders to slump and make shirts appear lumpy. The staff at a bra shop can take your measurements and assist you with choosing a new bra. As simple as it sounds, wearing the right bra for your body can make a real difference in your appearance.

Drink Enough Water

Being hydrated ensures that your body can flush harmful toxins, keeps your skin supple and moist, improves the look of blemishes and helps prevent tooth decay. In addition, being dehydrated can cause constipation, leaving you looking uncomfortable and bloated. For a quick, simple boost to your appearance, make sure you’re drinking plenty of water every day.

If you’re looking to improve your appearance and increase your confidence, incorporate some of these easy, inexpensive ideas into your routine. You’ll be surprised by the benefits you reap and pleased with the balance left in your bank account.

 

How to select an apt Hypnotherapist

apt HypnotherapistThe world is full of reputable and highly qualified professionals in Hypnotherapy. Every hypnotherapist seems to be experienced and committed to a bevy of patients, who testify them. However, a lesser known interesting fact is that hypnotherapy is not a licensed profession. It becomes imperative for people to select a reliable therapist, who is also reputable in this field.

Check the Certification Source

There exists a certifying body in the field of Hypnotherapy of every country across the globe. Patients should check that the therapist they choose has completed hours of training that is required. Every therapist needs to pass the rigorous written as well as practical exams. The therapist is always accountable to code of ethics that includes continuing education for maintaining certification. People should be aware that there are several organisations that provide certification for attending any seminar related to hypnotherapy, for purchasing marketing franchise related to hypnotherapy, or even for taking online test. However, such persons receiving certification do not have actual experience in the field of Hypnotherapy.

Inquire the Professional Affiliations

Hypnotherapists need to register with the council or department. Some hypnotherapists ignore the demands of registering. The reason for this in most of the cases is that they are not actual therapists. At times, such hypnotherapists are just retailers who sell products for the treatment and associated services. Such loopholes limit the privileges and rights of the clients. Hence, clients cannot register a complaint against such therapists in the city.

Experience in the Industry

Not all the Hypnotherapists has sufficient experience in the field. Therapists should have versatile experience that helps the client to share their problems and even expect good results. The clinical experience and professional training of the therapists matter, especially in several areas of therapy. Every hypnotherapist should have spent thousands of hours on working with the patients while developing specific hypnosis as well as counselling techniques that help patients get the results out of the therapy.

Personal Credibility of Therapists

Often, people just check the professional experience and credibility of the Hypnotherapists. However, this should not be the case. Even the personal repute of the therapists matters. He or she should be understanding and amiable. They should try to persuade the clients to give more details by making them comfortable. They should not get irritated easily. All these are important as clients visit hypnotherapists to get relieved of their problems and not to initiate new ones.

Conduct a Research

With the introduction of internet, it has become possible for people to do a ground research before relying on any hypnotherapy. There are several therapists in town. One should take references from neighbors and friends for choosing a hypnotherapist. Choosing the best hypnotherapist is essential as the treatment offers results for a long time. There are reviews available on the internet that makes choosing easy and simple.

How to Get Organized Before You Begin Your Fat Loss Plan?

Some of the tips that can make your journey of fat loss a bit are as follows:

Do not keep such foods in your cupboards that can make you greedier to return to your old days. Instead fill it with healthy foods that can help you to lose weight.

Eat foods when they are fresh. Try to avoid frozen and preserved foods. Buy them on the day you wish to eat as it contains maximum value of nutrition. Try to eat raw fruits and vegetables so that you can become full quickly. Good programs which could help in weight loss are like “A vegetarian leaks”.

Keep healthy snacks in refrigerator and cupboard like carrots, radish, cucumber, fruits. Keep a salad using raw vegetables and keep them in the fridge. Grab it when you are hungry. You may also be aware of the ill effects of artificial sweeteners.

If you are following a weight loss diet then you need to take high quality foods as it is important for your body to convert the fats into lean muscles. At the same time it can also speed up the rate of metabolism in the body. Ensure to intake maximum proteins in your diet and you can get it from lean meat of fish and chicken.

As most of the people are habituated to sweet tooth and especially on occasions they cannot avoid it. So it is very sensible to keep oranges, apples, bananas, in your fridge to provide a healthier alternative. Pure sugar can raise your insulin level rapidly and it is called hyper-insulism. Fruit contains various kinds of fibers that can be broken down which results in slower rate of sugar absorption.

It is important that you approach for a healthy weight loss program. It includes only changing of your food habits and makes you more active. It will also make you feel more energetic and healthier.