Womens Fitness

An exhaustive resource of Womens Fitness and Health

Medical science tells us that losing belly fat for women is very important because belly fat is one of women’s biggest health hazards. Thi...

Medical science tells us that losing belly fat for women is very important because belly fat is one of women’s biggest health hazards. This is particularly true for abdominal fat that accumulates around the internal organs.

Some of the illnesses that are linked to belly fat are diabetes, strokes, heart problems, high blood pressure and some types of cancer.

Belly fat can become a problem for both sexes if eating and exercise habits are poor.  Increasing age also plays a part, as the body’s metabolism starts to naturally slow down and women enter menopause. However, losing belly fat for women is still achievable and beneficial, regardless of age.

Losing belly fat really comes down to 2 simple things – diet and exercise.  These may sound almost too simple, but they really are the secrets to losing belly fat for women. And if you can make a personal commitment to working on these 2 things, you WILL get rid of that belly fat for good.

The good thing about working on your own program for reducing stomach fat is that it will also remove fat from other areas of your body.  This is great news because if you have excess belly fat you will also have excess fat elsewhere.

Losing Belly Fat For Women – The Importance Of Diet

A really important thing to remember with any diet is that if it is too extreme your body will actually start to store fat to protect itself.  In fact a starving person with a very low calorie intake will start to lose muscle weight before they lose their residual fat.

So your diet should match the requirements of your age, body shape and gender so that your organs, cells and body functions work properly.

For example, a 50 year old woman of average height needs about 2,400 calories to stay at the same weight, and about 1900 calories to reduce weight in a controlled fashion. A 70 year old woman will need about 6% less calories because their metabolic rate is different.

A really useful tool to help in losing belly fat for women is a calorie counter, because you will be surprised at the calorie content of many foods.  It is easy to download a counter from any one of a large number of sites on the web.  You can then plan your diet based on the maintenance level for your age, body type and gender.

Click Here To Discover A Cooking Style That Will Have You Losing Belly Fat Fast!

Another bit of good news for women who want to lose belly fat is that your weight loss will accelerate as your muscles become stronger through increased exercise.  Numerous studies have shown that regular muscle use burns up fat much faster than just dieting alone.

Losing Belly Fat For Women – Strength And Resistance Training

A strength and resistance training program is essential for building muscles to help in losing belly fat for women. If you are just starting out, it is sufficient to use body weight resistance exercises; that is, without lifting any weights. Once your strength starts to improve, you can start exercising with weight machines or free weights such as dumbbells and barbells.

Here are some great starting exercises for body conditioning to help in losing belly fat for women:

Losing Belly Fat For Women
Walking – To get some core body conditioning into place, it is hard to go past 30 minutes of brisk walking every day, especially for beginners.  As your fitness improves you can start walking faster, or even jogging if you are comfortable with that type of exercise.

Pushups –These are great for building upper body strength for women and don’t need any fancy gym equipment. Start by lying face downwards with your hands at shoulder width, then keep your body aligned while pushing upwards until your arms are fully extended.  If you are a beginner, start with your knees on the ground, and as you get stronger, make ground contact with your toes instead.  Keep training until you can do 25 pushups.

Body Twists – Stand erect with your hands on your hips. Twist your body to the left then to the right, and keep developing your workout until you can do 100 twists.

Free standing squats – Stand erect with your feet slightly apart.  Extend both arms out in front of you, then squat down until your thighs or upper legs are parallel with the floor. Build your training repetitions up to 100 squats.

Calf Raises – Stand with your toes on a stable piece of wood about 2 inches high. Rise up on your toes as far as you can, hold for two seconds and then lower slowly back down until your heels are in contact with the ground.  Build your repetitions until you can do 100.

Once you have mastered these exercises designed to get you started with losing belly fat for women, you can join your local gym or fitness centre and ask a trainer to help you with a more advanced weight training program that will maintain and improve your condition.

If you are looking for ways to gain upper body strength for women , you can rest assured there are some good ways that you can accomplish ...

If you are looking for ways to gain upper body strength for women, you can rest assured there are some good ways that you can accomplish this task effectively. Unlike men, women generally do not have much power in the top part of their bodies.  However, following a few simple steps will help you to get started on the journey towards achieving your strength goals.

There are various instances where it may be necessary to lift things over your head in everyday life, and upper body strength for women becomes important. For example, you may have to lift heavy books over your head to put them on a high shelf. If you are at home, you may have to lift children or move items of furniture. All these kinds of lifting require some amount of power in the top part of the body. Since the top portion of a person’s body has a high gravitational point, there are chances of harming your back. You may also cause injury to your arms.

Whether you are just looking for some extra strength for daily activities, or you need to build muscle for a particular sport, the best way to improve your strength is by performing simple, yet specific exercises every day. It is not necessary to go to the gym to do so. You can do certain exercises at home easily enough. If your budget does not allow you to buy any special exercise equipment, don’t worry.

Upper Body Strength For Women Without Visiting The Gym

The cheapest way to build some power without using any equipment is by doing push-ups and situps every day. For pushups, all you have to do is find a flat floor, preferably a carpeted one. Then, simply lie down flat on your stomach and perform a few push-ups. If this is too difficult, start by pushing up from your knees. After some time, you will note some significant improvement in arm power.

Another easy way to build muscle is to use a pair of dumbbells. By repeatedly lifting a small dumbbell in each hand, it is possible to gain extra power in your arms. Some women are put off by the idea of carrying dumbbells. They are worried about bulking up their muscles in their arms, giving them a manlier look. But, in truth, building bulky muscles is not that easy. Normally, medium to heavy dumbbells are only used to perform intensive weight training.

If you were to lift light or medium dumbbells a couple of times everyday as part of gaining upper body strength for women, there is hardly any chance of building bulky muscles in your arms. If you do not like using dumbbells, you can use a fitness ball to build more power in your arms instead. A fitness ball can be used in a number of ways to focus on losing weight or gaining power in various parts of the body. Other than a fitness ball, a medicine ball is also suitable for gaining upper body strength for women. This type of ball is commonly used by athletes.

Apart from building power in your arms, you also work your abdominal muscles while using this type of ball. Another benefit is that it will improve your body’s overall coordination. Regardless of the type of exercise you choose in your ’ building muscle for women‘ program, you can also enjoy other benefits, such as losing excess weight and keeping fit.

Click Here To Discover The Best Way To Build Upper Body Strength For Women!

In short, women normally have lower arm power than men. To get started with gaining upper body strength for women, do a couple of sessions of push-ups and situps every day, and then eventually you can progress to using more specialized equipment.

One of the most common complaints that women have about their bodies is excess back fat. You know, that stubborn fat that bulges around ...

One of the most common complaints that women have about their bodies is excess back fat. You know, that stubborn fat that bulges around our bras and leaves our backs looking…well…lumpy, right?
This article is dedicated to back fat - both how to get rid of it and how to dress to minimize it and get a nice, smooth back that looks more youthful and feminine. Let’s start with some ways to get rid of back fat and then move on to how to camouflage it in the meantime.

Now, the problem is that there is no “magic” exercise that you can do to specifically target your back fat. If you just work on building muscle in your back, the fat is still going to be there sitting on top of the new muscle which probably isn’t what you are hoping to achieve.

Getting Rid of Back Fat

Rather than focusing on building muscles in your back, instead focus on decreasing your overall body fat percentage. As your body fat drops the rolls will go along with it, leaving you with a smooth back that looks great in any kind of shirt.

So how do you decrease your body fat? First, you should focus on boosting your metabolism through exercise - specifically through building lean muscle on your body along with doing some cardio. The more lean muscle you have the faster your metabolism will run which will make losing fat much easier.

To get the biggest boost to your metabolism try focusing a lot of your strength training efforts on some of the largest muscle groups in your body like your legs and backside. Doing squats and lunges both are great for building these muscles…just be sure to use proper form when you are doing them and to listen to your knees to avoid injury. With both squats and lunges when you are in the down position your knee should be directly over your ankle - not protruding out in front. If your knee is sticking out in front shift your weight back until it is right over your ankle. This will help to protect the knee joint and avoid injury. And just like with any exercise, make sure that you check with your doctor before you start so that you know it will be safe for you.

Doing arm, stomach and back strength building exercises will also help to boost your metabolism and should be incorporated into your workout. Several times a week you should add cardio to your workout routine as well like fast walking, jogging, riding a bike, swimming or anything else that appeals to you. The combination of strength training and cardio will help you to quickly decrease your body fat percentage and to say goodbye to back fat for good.

To see the fastest results, along with exercise you should be eating a diet designed to help you lose fat. The Fat-Burning Kitchen is a good one that you may want to check out.

Now, what to do about hiding back fat in the meantime, right? The good news is that you can camouflage back fat and get a smoother back before you start to see results from diet and exercise. Instead of choosing a traditional bra, try checking out Amazon. There are bras were designed to keep back fat from bulging around a bra and can really make a huge difference in the appearance of your back. 

I hope these tips were helpful! Thanks for reading.

Building Muscle Women – Training And Diet Tips Whether we are thinking about building muscle women or muscle building for men, it is har...

Building Muscle Women – Training And Diet Tips

Whether we are thinking about building muscle women or muscle building for men, it is hard to imagine another sport where such an enormous time is spent in contest preparation.
It requires a massive effort to build the sort of muscle structure that bodybuilders need, as they search for the perfect physique. In terms of building muscle women need to take a different approach because they have a different metabolism and anatomy. This applies whether you are doing bodybuilding as a sport, or are simply looking to increase your strength for everyday activities.
A female is unable to develop the massive muscular bulk of a male bodybuilder without taking chemical substances, and the vast majority of women are naturally not interested in doing this.

Building muscle for women still involves eating high-protein foods, lifting weights and taking natural, healthy supplements.  Women who adopt this approach will have great body conditioning and well-defined muscles, but they won’t reach the size of a male following a similar path.

Women’s bodybuilding has gone through different stages over the years.  Early on it was all about enhancing the natural female shape.  Then it shifted towards emulating male bodybuilders, to the point where some of the female bodybuilders looked very much like men because of the steroids and other drugs they were taking.

The pendulum has now swung back towards a more natural female look, but with more emphasis on strength than in the early days. A good example of building muscle women is the figure that Linda Hamilton developed and used for her role in the movie Terminator 2.

Weight Training Program For Women

Olga Kulinych
Whatever the physique you want to create, building muscle women must include resistance and weight training. Typically this means working each muscle group in the body to exhaustion once a week.  Since women have a different upper and lower body shape to men, they need to use a different exercise program.

Click Here To Discover The Best Building Muscle Women Secrets!

A weight training program for women involves putting more effort into developing the abductor and adductor muscles in the thighs, as well as the hip flexors. Women also use squats and biceps/thigh curls to strengthen their hamstrings and quadriceps, as well as calf raises. In terms of strengthening the upper body, building muscle women requires working on their arms, back and shoulders with machine or bench presses, machine and dumbbell flies, and shoulder presses. Arm strengthening work also involves exercises such as dumbbell and arm curls and triceps press-downs.

Building Muscle Women – Nutrition and Diet

Appropriate nutrition is also essential for building muscle women programs. The typical energy intake for a bodybuilding diet is made up of 40% complex carbohydrates, 25% protein, and the remainder from fibre and fats.  This sort of diet allows the body to rebuild stronger tissue after intense workouts.

A woman involved in muscle building should use supplements such as protein powder and milk, eggs, and amino acids to aid the  metabolisation of protein and burning of body fat. Liver and kelp tablets are good for a protein boost, while wheat germ oil can be used to increase endurance and energy levels.

For many, competition is the aim of women’s bodybuilding and building muscle women. As women’s bodies have a different shape, their display techniques differ to those used by men. Men tend to emphasise the strength of shoulders, back and arms, while women’s poses are usually more graceful and aimed at showing the overall body strength and shape.

As you can see, building muscle women is similar to men’s weight training, but it has specific features that any women can use to increase her strength, health and confidence.

Upper Body Workout For Women – How To Achieve The Best Results During the colder months of the year it is very easy to put on a few extr...

Upper Body Workout For Women – How To Achieve The Best Results

During the colder months of the year it is very easy to put on a few extra pounds. Eating more comfort foods and engaging in less activity is usually to blame. Most people can successfully conceal any weight they gain under layers of clothes. However, as warmer weather approaches, people tend to become more perceptive of weight gained over the winter as the layers come off.
For women especially, slim and sculpted arms are essential when it comes to wearing shorter sleeves and sleeveless summer apparel. Consequently, an upper body workout for women is one accessory a woman cannot go without.

Aside from the obvious benefit of improving their physical appearance, strengthening the top portion of a woman’s figure makes it easier for them to perform everyday tasks, such as picking up their children. Furthermore, a strong torso improves a woman’s overall posture. Essentially, an upper body workout for women should provide physical definition, while addressing functional strength and muscular balance.

Ultimately, the results women attain from working out the top portion of their frames will largely differ from men. More specifically, most women cannot attain the muscle mass that many men can achieve. However, it is possible for women to use weights and get good muscle strength without bulking up like men. Additionally, building muscle helps increase the amount of calories a woman can burn.

Upper Body Workout For Women

Upper Body Workout For Women – Choosing The Right Exercises

To achieve the optimal and desired level of results from your workout, it is imperative to select the appropriate types of workouts. The most successful workouts always address a number of muscles rather than isolating one. Working on a combination of muscles increases and helps to maintain a higher heart rate. In turn, this helps increase results by making you burn more calories.

Even so, you don’t necessarily need to spend long hours in the gym to get a good upper body workout for women. Instead, consistency and healthy eating are two essential components for successful results. Ideally, the most effective workouts should not require more than three hours a week to get great results.

As mentioned before, working out a combination of muscle groups is very important. Therefore, you need to engage in exercise for the arms, chest, back and shoulders. With that in mind, it is important to utilize exercises that target the triceps, biceps, breast, and the top portion of the back.

Of course, the traditional small weight exercises, such as arm curls, push-ups, butterflies, as well as straight and bent arm raises provide an effective means to sculpt and slim arms. These types of exercises also provide the benefit of not requiring anything other than small weights, bands, or tubes. Therefore, expensive and special equipment is not required for successfully completing these workouts aimed at building muscle for women.

Overall, the best results in gaining upper body strength for women come from exercises that work on a large number of muscle groups. In general, the most successful upper body workout for women is not confined to working on the upper frame, but rather exercise that targets other areas as well. Ultimately, an effective upper body workout for women should target the core muscles, while additionally addressing other areas of the body.

Click Here To Discover How To Get A Great Upper Body Workout!

Weight Training Program For Women – Building A Beautiful Body To Last A Lifetime Many women know how important iron is to their diet. Ho...

Weight Training Program For Women – Building A Beautiful Body To Last A Lifetime

Many women know how important iron is to their diet. However, someof these same women may not be aware of the benefits lifting it has. Only about 21 percent of women engage in a weight training program for women. Pumping that iron at least twice a week can reduce overall flab by three percent in as little as two months, even if you do nothing to change your diet.

Three percent may not sound like much, but it could mean up to three inches lost on your hips and waist. An added benefit of doing a weight training program for women is that the more muscle you build, the more fat those muscles are going to burn (without you lifting a finger). An hour of cardio tends to burn more calories than an hour of pumping iron. But overall, lifting burns more. Afterwards, you will continue to burn calories all the way into the next day.

Weight Training Program For Women

If you’re just starting out, it’s important to take things a little slow at first. Lifting less weight but with more reps might be your best way to begin if your body isn’t used to being worked really hard. However, once you’ve gained a bit of strength, in a few weeks you should consider upping the number of pounds you’ve been training with. More weight with less reps burns twice as many calories and increases muscle mass.

Replacing Fat With Muscle

About one-third of a woman’s body is muscle. The more you have, the more calories you’re going to burn even when you’re not doing your weight training program for women. If you replace ten pounds of fat with ten pounds of muscle, you’ll be burning an extra 25 to 50 calories a day just by breathing. All it takes is two or three one-hour sessions a week.

As attached as some women are to their scales, it’s a good idea not to rely solely on what it’s telling you. Many women want nothing more than to see the numbers on the display going down. It might be a difficult concept to grasp at first, but because muscle is much denser than fat, it stores the same amount of weight but tends to do so in a much more attractive way.

Weight Training Program For Women – Sticking To A Routine

You may only be concerned with one area of your body, but in order to achieve the best results, you should stick to a routine that works your whole body. Squats will work muscles that you may not have even known existed. They can be done without adding anything at all and are wonderful for the lower body. Once you’re comfortable, you can add the weights.

When you do start adding weights, try to do three sets of ten reps. Enough should be added so that by the time you’re done with your last rep, there is no way you can force yourself to do one more. It’s also important to remember proper form during any upper body workout for women.

Diet is also extremely important. Make sure you’re eating enough protein and drinking a lot of water. Cutting right back on processed carbs and sugar will do your training program and overal health a world of good.

You might also want to consider taking some supplements to aid your progress. Including these elements along with a weight training program for women is more likely to help you reach your weight loss goals.

Click Here To Discover A Great Weight Training Program For Women!

If you are looking for advice on how to lose stomach fat for women , it helps to have an appreciation of how fat accumulates and the rol...

If you are looking for advice on how to lose stomach fat for women, it helps to have an appreciation of how fat accumulates and the role it plays in our health.  As we reach middle age, deposits of fat may start to gather around our abdomen and lower back.  A common term for this is the ‘middle age spread’. This is partly due to hormonal changes, but also to the fact that we tend to become less and less active as we get settled into a family life and career.

Understandably, no woman likes it when they start to put on excess weight.  Apart from no longer being able to fit into our clothes, it doesn’t do anything for our sense of self worth. Even more importantly, though, it can have serious effects on our health.  In this context, working out how to lose stomach fat for women is very important because none of us want to increase our risk of getting heart disease, high blood pressure, Type 2 diabetes, some types of cancer and various organ problems.

There are actually two kinds of abdominal fat.  Visceral fat surrounds the abdominal organs and intestines. The second type is ‘subcutaneous’ fat, which lies just beneath the skin and which you can grab with your hands. Visceral fat is more dangerous to our health. So it is not just for appearances’ sake that we really need to learn how to lose stomach fat for women.  By doing so, we will also greatly improve our health and general quality of life.

Fortunately we can easily get rid of both visceral and subcutaneous fat by exercising and being selective about the type of food we eat.  This will help our bodies to burn up any excess abdominal fat.

Exercise helps in two ways – it speeds up our metabolism and increases the amount of muscle we have, both of which are really helpful in losing belly fat for women.

How To Lose Stomach Fat For Women – Eating The Right Foods

Many people think that simply reducing calorie intake is the answer for how to lose stomach fat for women.  However this can be counterproductive because we are genetically ‘programmed’ to store fat when our bodies are being starved. Bearing that in mind, a reasonable level of energy intake aimed at fat reduction would be about 1800 to 2000 calories per day.

Keeping a diary of what we eat is also a useful idea when we are considering how to lose stomach fat for women, because this allows us to keep track of the calories.  Make sure to steer clear of refined carbohydrates such as pasta and white bread, because these will unbalance your blood sugar levels. Sugar is even worse and should be avoided. 

It is best to use a lot of protein because this gives a slower energy release. Fish and poultry are good. Natural, unprocessed vegetables and fruits are also good for us because they don’t contain preservatives and other potentially harmful chemicals.  Make sure you keep your alcohol consumption to a minimum because it also adds unwanted sugar and carbohydrate to your diet.

When you first start your ‘how to lose stomach fat for women’ program, cut back your carbs to about 50 grams a day.  As you get nearer to your weight target you can slowly increase the amount of carbohydrate until you stabilize your weight at the maintenance point.

Click Here To Discover A Fantastic Style Of Cooking That Will Help You To Get Rid Of Excess Stomach Fat Forever!

Exercising to Lose Abdominal Fat

When you start your exercise program for losing abdominal fat, the protein intake should be about 25% of your calorie intake.  You can eat eggs, and organic meat including unprocessed chicken, fish, beef and pork.  Beans and other legumes are also another great source of healthy proteins.

Don’t try and use soy as a total protein substitute because it doesn’t match up biologically with our body proteins.  You would have to eat an enormous quantity of it to obtain the amino acids that are required for metabolizing fat and building muscle tissue.

Use resistance and strength training to increase your muscle mass to help you burn fat more effectively. Remember that muscles actually use up three times more energy than if you were carrying around the equivalent weight in fat.

It is also a good idea to bear in mind that although cardiovascular exercise is essential for a healthy body and weight reduction, the main focus in terms of how to lose stomach fat for women should be to build muscle tissue to increase fat loss.

Speak to a trainer at a local gym or fitness centre about what exercises they can recommend for how to lose stomach fat for women, and you will be surprised at how fast and enjoyable it is reach your ideal weight.

I don’t know about you but personally I hate to exercise. If I didn’t I don’t think I would have spent more than half of my life overweig...

I don’t know about you but personally I hate to exercise. If I didn’t I don’t think I would have spent more than half of my life overweight.

Growing up I was terrible at sports and I dreaded gym class where the other kids would make fun of me because of my obvious lack of talent. These bad feelings about exercise followed me into adulthood and I just never could get into it. As a result I spent most of my time sitting around and packed on the pounds.

When I decided to lose weight I knew that I had to do some sort of exercise not only to speed up my weight loss results but to start feeling better and to take better care of my health.

I opted for walking for exercise because it was something I could do alone (not like a team sport or having to workout in front of people at a gym) and it was something that seemed relatively easy to do compared to a lot of other exercises but that still gave great results.

To get started I bought a good pair of walking shoes and a pedometer. I used the pedometer to motivate myself by setting a certain number of steps that I wanted to take each day. I would put the pedometer on in the morning and wear it to work, to the store…anywhere I went throughout the day.

Because I was trying to add steps I found that I started making little changes like parking a little further away from the store or making an extra trip to the supply cabinet at work. These little things really added up to a lot of extra calories burned.

I also needed to find places to walk close to where I lived. I found a beautiful trail through a wooded area less than a mile from my house that I never knew was there before so I decided to make that my walking place. In the beginning I would drive to the trail, park and walk it. As I got in better shape I would walk from my house to the trail and back home again.

I came to absolutely love walking on the trail because everyday I would see something new - a new patch of wildflowers blooming, a squirrel running across the path, the leaves on the trees changing colors or sometimes even deer.

My daily walks went from being a chore into being something I looked forward to all day - a way to escape from the stress of everyday life and enjoy the peace and quite of nature.

Over the years I have added other exercises to my routine as well. For instance, I ordered a video that teaches you how to belly dance because I thought it sounded like fun.

I close all the blinds in my house and dance away without worrying about anyone watching or how silly I look. It’s something that’s fun for me and that doesn’t feel like exercise which means that it is something that I will actually do.

If you are like me and you hate traditional exercises I would encourage you to try to come up with exercise options that you would enjoy. Think outside the box a little. Getting exercise doesn’t mean that you have to go to a gym and run on a treadmill.

Any activity that gets you up and moving counts as exercise and will not only help with your weight loss efforts, but will help you get in shape and feel great. As you add exercise to your routine each day you will start to have more energy, your concentration will improve, you will sleep better and you will just plain feel better all around.

5 Core Exercises That Help You Finish Strong This may or may not be coming from personal experience, but sometimes the reason why some...

5 Core Exercises That Help You Finish Strong

This may or may not be coming from personal experience, but sometimes the reason why some of us don’t go to the gym as much as others would find appropriate (for example, your girlfriend) is because it’s hard to stay focused when you’re staring at a middle aged man’s back sweat while you’re on the treadmill, or concentrating more on avoiding eye contact through the mirror when lifting dumbbells with a group of random men.

Luckily though, “real life” offers plenty of natural alternatives to the gym, for those of us that need a less mundane choice of scenery. And by “natural,” I’m Oh yea, and why is this article only focusing on abdominal muscles? Because they are the most important type of muscle… having a strong core will reduce the risk of injury as well as add power and stability to the rest of your body.

1. Bicycling
Bicycling was found to be the most effective motion for developing strength in your abdominals and obliques by a study carried out by the American Council on Exercise at San Diego State University in 2001. Since biking can be a very exploratory way to exercise, it’s guaranteed to be a lot more entertaining than doing crunches in the gym.

Core Exercises

2. Rock Climbing
Many people don’t know how to rock climb properly, and neither do I.

But what I do know is that holding the weight of your body like that doesn’t only do wonders for your core muscles, but increases stability, muscle endurance, as well as the psychosomatic networks that your body and mind share, since you’re forcing your mind to manage pretty much all of your body’s muscles, encouraging your mind to improve its mental map and the way it disperses force through the muscles.

3. River Rafting
I’ve had enough experience with the river rafting game at Dave & Busters to know that it’s a great way to make your abs feel like you belly flopped off an Olympic size diving board the next morning.

Much of your attention is being paid to trying to navigate the river without capsizing and drowning, which not only acts as a mild form of hypnosis, distracting your body from the strenuous work, but increases your sense of balance since it’s a valuable skill if you’re trying to stay on the raft.

4. Hiking
Hiking up a hill may seem like something you only need to do if you live in a third world country or are serving a tour in Afghanistan, but it is actually one of the most effective exercises for building muscle in your legs.

Running against gravity does not only add more resistance, leading to more muscle growth in your quadriceps, but it also forces your body to expand and quicken your stride in order to maintain your “regular” pace while also going uphill. Plus, running up a hill is considered an “explosive” movement, which builds fast twitch muscle, increasing your power and speed.

5. Snorkeling
Snorkeling may not seem like the most physically intensive exercise, and it isn’t. Although swimming laps is a much more efficient workout than snorkeling, the point of this article is to provide you with fun ways to exercise.

To do this, the name of the game is to distract yourself from the fact that you’re doing painful exercise as much as possible. And what is more distracting than staring down at the bottom of the ocean through a pair of goggles? Probably staring at a shark swimming in your direction, but you get my point.

Also, when you take into the account that ocean currents provide a steady amount of resistance for your legs and your core to work against, snorkeling isn’t that much easier of a workout than swimming at all.

There are other great ways to workout your abs such as palm tree climbing (I didn’t include it since the only places that have palm trees that aren’t owned by someone are in tropical areas), but the trick is to find the one that you enjoy the most.

Time flies when you’re having fun, so why not apply it to something normally anxiety-inducing such as exercise. Once you find out what you truly enjoy and successfully integrate it with a type of workout, only then can you cancel your membership to your creepy local gym.

Related ebook on amazon:
The Core Program: Fifteen Minutes a Day That Can Change Your Life

When trying to lose weight, avoiding high calories food as well as including workout as part of your daily routine can be painful exercis...

When trying to lose weight, avoiding high calories food as well as including workout as part of your daily routine can be painful exercise. Losing weight should not be a painful process but simply adjusting to a different life style. Diet denial will not help achieve anything instead add food to your diet. Adding healthy goodies like pear, cherries, grapes, oranges, and pineapple will help you achieve your weight loss goal as these juicy fruits help to aids the metabolic process in the body.

Quick Weight Loss for Women
If the word exercise sounds irritating to you then, change the name to something else. Give it any name that makes you feel relaxed. When you begin your name change plan, you find out what it feels to experience sound health. Burn fat and look smart, go walking, clean up the house, re-arrange the room, play with the kids, chase the dogs around the house, riding a biking, and any activity will make you sweat.

Another tricks that will help lose weight by trying some of the following tips, change your power mower for a manual version, get off the bus about one hundred metres before your final destination and this should be subject to your schedule, use the staircase instead of the lift, register for charity walk. If you try out these tips, you will be amazed with the result, and you will find it very enjoyable.

Another way to burn fat can through reducing the quantity of food you consume. This does not mean the food you consume presently should be put away, simply reduce the amount and take more of low calorie meal. Also include fiber in your diet, as it will help stay satisfied much longer, simply adding a cup of whole grain wheat to your pizza or including red pepper bell to your pie.

Before meal take some water, you won't feel so famished and it will help you watch what you eat, you can also keep low calorie beverages by your side as this will help and prevent you from grabbing junk food.

When at a party, take a low calorie drink with you and this will help not to sip too much cocktails.

When watching your favorite music show on television, instead of sitting, try dancing to the music. You can get a stationary bike to pedal, or do the treadmill. The most important thing is to be active, what you do matters not as long as your body is subjected to some form of exercise.

When serving out dish, use a small plate or bowl instead of a bigger one, serving a small portion on a large bowl can make you ask for more but a smaller plate with the same amount of food makes you feel satisfied.

If the process of losing weight makes you bore, then switch to something else, you could get involved in politics or join a group, or something that will take away from it for some time, you could do some house repainting.

Be patient with yourself and don't be discouraged, as you progress you will find the whole process very interesting.


How to Lose Belly Fat Fast for Women With 3 Simple Strategies How to lose belly fat fast for women? That's the question frequently ...

How to Lose Belly Fat Fast for Women With 3 Simple Strategies

How to lose belly fat fast for women? That's the question frequently asked by ladies whenever they want to lose weight. On top of that, they also want to burn those abdominal fats without doing excessive exercise and going for the extreme diet. They want to look healthy and fantastic at the same time after removing the fats.

Can you spot reduce the belly fat by doing 1000 crunches or sit-ups every day? While I really impressed with your determination to do that number of crunches, sadly scientist has found out you can never spot reduce any selected area of your body (unless you going for liposuction, that will be a totally different story). But don't worry, here I will share with you the 3 effective strategies on how to lose belly fat fast for women.

Lose Belly Fat Fast for Women Strategy #1 Get to the Lowest Calorie Intake

Fat is stored calories. How do you store those calories? The answer is simple, you are eating too much! You need to cut down your calories intake so that the fat cells can be released. When you don't supply enough calories, your body has to dig up your fat cells to compensate the calories deficiency.

According to the American College of Sport Medicine, the lowest calories intake for women is 1,200 calories per day and men's lowest calories intake is 1,800 calories per day. As our topic today is about how to lose belly fat fast for women, I suggest you to go for 1,200 calories per day. This way it will give your body the chance to release the stored fat to be utilized as energy.

I like to remind you that 1,200 is a very low number of calories. I suggest you to stay with this calories intake until you start to feel lethargic. From there, slowly increase up your calorie intake accordingly until you feels your energy level is back to normal.

Lose Belly Fat Fast for Women Strategy #2 Increase up Your Fat Burning Activities

You already lower down your calories intake. Your body starts to release the fat cells now to be utilized as energy. By increasing the activities that consume energy, you will increase the chances for the fat to be burned.

Before you thinking about hardcore exercises, I want you to think about your activity of daily living first. Find which activities you do daily that you can change so it can increase up your calories burning. For example, taking stairs instead of elevator, park your car a little further from the main entrance and etc. The message here is, get active throughout the day!

Lose Belly Fat Fast for Women Strategy #3 Do the Metabolism Boosting and Fat Burning Exercises

Lose Belly Fat Fast for Women
For this purpose, your exercise routine should consist of resistance training and cardio. And you also should choose the routine that is challenging you. Remember, what doesn't challenge you, will not change you!

So how much exercise should you do? Let's get back to the American College of Sport Medicine again. They found out that for 150 to 250 minutes of moderate-intensity physical activity per week provides only modest weight loss. The significant weight loss only occurs when you go for more than 250 minutes per week.

My suggestion is go for 300 minutes of exercises per week which consist of resistance training and cardio. Keep the intensity moderate as you are at your lowest calories intake now, you will easily to be burned out if you go too intense for your exercise routine. You may perform your cardio 3 times a week and your resistance training 2 times a week.

For your cardio exercises selection, my advice is to choose the activity you enjoy to do. It can be jogging, brisk walking, swimming or playing sport games. For resistance training, you can go to the gym or you can just workout at home. YouTube will be able to provide you several resistances training routine you can follow. For example, you can type into the YouTube search box for "full body resistance training at home" or just "full body resistance workout at the gym".

Lastly, these 3 strategies on how to lose belly fat fast for women won't work if you just leave it on this article. Work on it and you will be able to see the leaner midsection soon!


You don't need expensive cardio machines to lose fat. Instead, you can do fast workouts full of fun exercises for fat burning at home ...

You don't need expensive cardio machines to lose fat. Instead, you can do fast workouts full of fun exercises for fat burning at home with hundreds of simple moves.

In fact, there are 5 simple categories of fat burning exercises. If you put at least one of each fat burning exercise into your workout routine, you'll lose fat at home in short workouts of 30 minutes or less, only 3 times per week.

The 5 fat burning exercises categories are squatting, pushing, pulling, single-leg exercises, and total body ab exercises. It's that simple. You can do hundreds of these types of home fat burning exercises with just your bodyweight, and I'm going to show you how.

In fact, you can put them together in a powerful fat burning circuit just like this. Start with a squat exercise, then do a pushup exercise, follow that with bodyweight or dumbbell rows, then do a single leg exercise, and then finish with a total body ab exercise. Do 10-15 repetitions per set. Don't rest between exercises. Rest one minute at the end of the circuit. If you are fit, you can do 1-2 more circuits. Powerful stuff!

Fat Burning Exercises

The first category is the squatting motion. It is the most effective exercise method for burning calories because it uses your large leg muscles.

Here's something you didn't know. If you wanted to burn fat and flatten your stomach, and you only had time to do either bodyweight squats or ab crunches, you'd be better off doing squats! Squats will burn more calories, work more muscles, and help you burn fat better than crunches.

Fortunately, there are dozens and dozens of ways to do squats. For beginners, you can do wall squats or basic bodyweight squats. For intermediate level strength, you can do prisoner squats, Y-squats, and split squats (which also fall into the single-leg exercise category). Finally, if you are advanced, you can do single-leg squats. Those are all the bodyweight only exercises.

However, if you have dumbbells, kettlebells, or barbells, you can do more advanced fat burning exercises like dumbbells squats, kettlebell swings, or deadlifts. But be careful, you can only do these exercises if you have proper technique. Fortunately, these exercises burn even more calories and help you sculpt your body and improve your fitness at the same time.

The next type of home fat burning exercise is the pushing movement. That means pushups of all kinds (kneeling, regular, close-grip, decline, spiderman, etc.) or presses with dumbbells, kettlebells, or barbells. Again, hundreds of choices.

The third type of exercise is any type of pulling exercise. From chinups to pull-ups, bodyweight rows to dumbbell rows, kettlebell swings to deadlifts, there are a lot of options here, and as you see, some exercises can even cross-over into the squatting category. If you have resistance bands, you can use those as well.

The fourth category is back to the lower body, with some type of single-leg exercise. Your options include lunges, split squats, step-ups, 1-leg squats or 1-leg deadlifts, or even 1-leg lying hip extensions for beginners.

Finally, time to finish the circuit with a total body ab exercise. This does not include crunches. Instead, use stabilization and dynamic stabilization exercises like the plank, side plank, stability ball rollout and stability ball jackknife, mountain climbers, and all their variations.

Instead of 5 exercises for fat burning at home, I gave you at least 25 ways to burn fat at home. You don't need fancy machines and you can just say NO to cardio with 21st century fat burning workouts in the comfort of your own home.

2 Overlooked Exercises That Really Kick Cellulite's Butt - Butt Lifting Exercises for Women Butt lifting exercises make a woman loo...

2 Overlooked Exercises That Really Kick Cellulite's Butt - Butt Lifting Exercises for Women

Butt lifting exercises make a woman look great when she puts on her favorite pair of pants. I don't know any woman who would turn down the opportunity of having a nice round and firm butt. A woman with a flat butt typically has a hard time finding pants that fit her perfectly. Some women are so self-conscious about their flat butt, that they start to lack self-confidence, because most men tend to be attracted to women with decent looking buttocks.

If you belong to the category of women with flat butt, there are certain butt lifting exercises you can do, in order to shape up your behind. The key to a great looking butt is to perform exercises that engage your gluteal muscles. The gluteal muscles, also called glutes, consist of three main muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. These muscles help define the musculature of your butt. Strengthening your glutes also helps decrease the risk of lower back pain, and knee, hamstring, and hip injuries.

Butt Lifting Exercises for Women

Tips for Butt Lifting Exercises

When it comes to butt lifting exercises, there are certain tips you need to know about. For butt exercises such as squats or lunges, you need to go as far down as possible. The further down you go, the more engaged are your glutes. As a general rule, when you squat, your butt should be lower than your knees. Also, when you squat, always attempt to maintain a straight back. Your butt should stick out every time you lower your body, and you should always focus on squeezing your buttocks.

Butt Lifting Exercises: Backward Dumbbell Leg Raises

Dumbbell leg raises are great butt lifting exercises that can help you strengthen your glutes and shape up your buttocks. To perform the dumbbell leg raises, use a 5 to 15-pound dumbbell. Rest the dumbbell vertically on the floor, near your feet. Get on all four, and pick up the dumbbell with your feet. Lift the dumbbell and bring it back down. Do this for 20 to 40 seconds. Then rest for 30 seconds and repeat the exercise again.

Butt Lifting Exercises: Forward Lunges with Dumbbells

Forward lunges are excellent butt lifting exercises, that will not only help firm up your butt muscles, but also strengthen your quads. Large quad muscles allow your legs to fit very nicely into tight jeans pants. To perform the forward lunges, grab a pair of dumbbells and squat forward by leaning on your front leg. Make sure that you keep your back straight, and your hands extended downward. Alternate your legs after each squat. Perform this exercise for one minute; then take a 30-second break, and repeat the routine again several times.

Butt Lifting Exercises - Last word

There are many other butt lifting exercises that can help you get the bigger and firmer butt. However, you should remember that in order to get a great looking butt, you must also perform cardio exercises. Cardio exercise routines will allow you to burn extra fat, which will enable your butt muscles to reveal themselves.

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Flat Stomach Exercise - Exercises & Diet Tips to Flat Belly For Women Women can lose belly fat faster than men can. However, with...

Flat Stomach Exercise - Exercises & Diet Tips to Flat Belly For Women

Women can lose belly fat faster than men can. However, without constant effort, the fabulous belly can go flabby. Read these tips to get a flat belly and ways to keep it that way.

Before you read flat stomach exercises, find out why a flat belly is important for your health. The fat deposit at your belly can lead to various health problems including cardiac problems, diabetes, back pain, varicose veins, lower back pain, and a host of other conditions. Keep your belly flat and you will not only look better in bikini, but also prevent various diseases from attacking you. The excess belly fat triggers increase of cholesterol and undesirable hormones in your blood. Worst of all, these fat will increase appetite, forcing you to eat even more, to add up bulk. Lose that ugly fat will help you live healthier.

How can you do flat stomach exercise? Abs or stomach exercises, when combined with a low-fat diet can give you fast results. Your exercises won't give you a flat belly, unless you control your fat intake. If you eat at fast food joins, stop. If you eat wholegrain bread, continue. Substitute your unhealthy eating habits with healthy ones. Use wholegrain instead of refined flour. Refined flour has all (literally) nutrients removed. Wholegrain is a good source of dietary fibre. Vegetables and fruits are a good source of vitamins, minerals, and other nutrients. Oily food, high-fat dairy products, etc will eliminate any benefit of flat stomach exercise.

Flat Stomach Exercise

What are the exercises to a flat belly? Well. They are the same old exercises. They are crunches and planks. There are quite a few new variations for the old crunches and plank. If you do crunches and plank, they are good exercises to strengthen your abs and stomach muscles.

However, to get a flat belly, you need to lose fat. Losing fat is possible only with a combination of low-fat diet and fat burning exercises. Cardio exercises work well to melt fat away. You also need to jump into the swimming pool and stay there for at least 20 minutes. Go cycling, running, etc to burn enough fat. And, don't lose the benefits of these exercises by eating junk snacks and hollow calories.

If you now have a flat belly, it is a great thing. Just make sure you don't eat too much fatty food. Occasional indulgence is not a problem. However, daily snacks is a strict no-no. If you don't have the most desirable bellies, don't be despaired. Count net calorie loss every day. And you too can get fabulous bellies - even if it takes a few months. It is going to be well worth it.

According to one of the researches, it has been found that the smell and taste of cigarettes play a greater role in women's smoking be...

According to one of the researches, it has been found that the smell and taste of cigarettes play a greater role in women's smoking behavior than in that of men. Another study found that cognitive-behavioral therapy aimed at changing attitudes about weight promotes smoking cessation by women. Even if we compare their stats with men, we'll be surprised to know that the guys who smoke are one out of every three. However, while smoking as well as smoking-related deaths from such diseases as lung cancer have been falling in men, they have been increasing in women. Smoking, in fact, takes a greater toll on the health of women than men; a smoking woman loses, on an average, 15 years of her life while a smoking man loses just over 13 years.

In the first half of the 20th century, lung cancer in women was extremely atypical. In addition to that smoking wasn't very ubiquitous. Unfortunately, that soon changed when the tobacco industry started targeting women. In 1964, the first Surgeon General's Report on Smoking and Health was released and it became clear that smoking was a deadly habit which engulfed 45 percentages of women all over. A media campaign followed and smoking rates began to fall, as did tobacco industry profits. But the rates declined more in men than women; the tobacco industry had started their own media campaign, once again marketing directly to women.

Lung Cancer

By 1987, lung cancer had outdone breast cancer as the leading cause of cancer deaths in women. 
Today, more women die each year from lung cancer than breast cancer, uterine cancer, and ovarian cancers combined. In fact, lung cancer among women is now considered a scourge, killing almost 75,000 in the US last year. Women appear to be more vulnerable to lung cancer than men, and they tend to get it at younger ages.

Symptoms of Lung Cancer

o Shortness of breath

o Fever with an unknown cause

o Hoarseness

o Chest pain

o Wheezing

o Coughing up blood

o Chronic cough

o Weight loss & loss of appetite

o Repeated bouts of bronchitis or pneumonia

Other Smoking influenced Diseases in Women

While lung cancer might be the most lethal disease caused by smoking, it's not the only one. Smoking doubles the risk of having a heart attack, and increases the risk of dying from a heart attack within the first hour. This is an especially serious problem for women since women are more likely to die after a first heart attack than men. Women who use birth control pills; and smoke are at especially high risk of having a heart attack.

Smoking also increases the risk of other cancers, including breast, uterine cancer, bladder and oral cancer. Smoking also increases a woman's risk of low bone density and osteoporosis.

stop Smoking

Smoking-Related Disorders in Women

o Heart disease

o Stroke

o Lung cancer

o Emphysema

o Oral cancer

o Uterine cancer

o Breast cancer

o Bladder cancer

o Rectal cancer

o Colorectal polyps

o Osteoporosis

o Infertility

o Early Menopause

o Miscarriages

o Stillbirths

Family Matters

Smoking is not just bad for women; it's bad for their families and future families as well. Smoking can cause infertility in women. If a woman becomes pregnant, smoking increases her risk of miscarriages, stillbirths and premature births. Mothers who smoke during pregnancy are also more likely to have babies with asthma, sleeping disorders and chronic ear infections than non-smoking mothers. The menstrual cycle phase has an effect on both mood and tobacco withdrawal symptoms for women trying to quit smoking -- a finding that clearly suggests that women could improve their success rate simply by starting their quit attempt during certain days of their cycle.

Cosmetic and Other Considerations

Ironically, teens and young women often think smoking is sexy and glamorous. However, the consequences -- such as stained fingers and teeth, tooth loss, gum disease, bad breath -- are anything but sexy and glamorous. Smoking also hastens the aging process most likely because of its adverse effect on estrogen. It can cause early menopause, facial wrinkling, and permanent voice lowering and urinary incontinence.

Old Habits Die Hard

Women and girls are not only more susceptible than men to the negative consequences of smoking; they are more likely to become addicted to cigarettes even when smoking comparable amounts.

Nicotine is one of the most addictive substances known to a man...and woman. Researchers are studying gender differences in smoking behavior and working to develop treatment plans that will help more women end their nicotine addiction. In fact, nicotine is considered more addictive than heroin or cocaine. And nicotine is more addictive for women than men.

The highly addictive nature of nicotine is a major reason why most people have difficulty quitting smoking, and women have a harder time quitting than men. Another thing that makes quitting difficult for women is the weight gain that, unfortunately, often accompanies quitting smoking. On the other hand, the weight gain, which rarely exceeds five pounds, can be reversed by a healthy diet and exercise.

More importantly, quitting smoking can also reverse many of the deadly consequences of the habit.

Weighing the Benefits

A woman who stops smoking reduces her risk of stroke to pre-smoking levels. Within a year, her smoking-related risk of heart disease drops by 50 percent. After three years, the risk of a heart attack is no greater than for a woman who never smoked. Within five years, her smoking-related risk of heart disease can disappear altogether. Clearly, the benefits of quitting outweigh the possibility of any weight gain. So think again...Are we going the right way?