Fitness
Reduce thigh fat

Best Exercises to Reduce Thigh Fat

It is not uncommon for both men and women to want to reduce weight or get rid of fat on one particular body part. While for some, it is the upper body, others feel that their thighs are bulkier. However, there are a lot of misconceptions related to losing fat on a specific spot on the body. It is not typically possible to eliminate fat from one specific spot but rather incorporate a combination of exercises for the same. Thus, if you are looking to reduce thigh fat, here is a combination of exercises that you must follow:

1) Cardio:

Cardio is a very important part of any exercise routine, especially those where you want to reduce your lower body mass. Indulge in intensive cardio that not only reduces the overall body fat content but will also, in the long run, keep your heart healthy. Thus, pick cardio such as running or biking and make sure that you do these half an hour sessions at least five times a week to see noticeable changes in your body. Also, intensive cardio leads to the layer of fat on your body being stripped away. Hence, in order to make sure that the fat is replaced by toned muscle, incorporate moves that will help sculpt out those muscles, making your lower body look slimmer and fit at the same time.

2) Squats:

Squats are said to be your best friend if you want to lose all the unwanted fat on your lower body and replace it with muscle.  The best thing about squats is that you can do them absolutely anywhere and it only takes about ten to fifteen minutes of your time every day. All you have to do is to stand straight with your feet a sufficient distance apart. Slightly bend your needs as you push your body weight all the way down to your feet. Keep your spine as erect as possible and stretch your hands out in front of you. Lower your body as much as you possibly can and hold that position for a good 10 seconds before you come up to an upright position. Repeat this for 10 to 15 times a day and you will have toned leg muscles in no time at all.

3) Lunges:

Lunges are another beginner friendly way to get rid of that stubborn thigh fat. Lunges not only help in toning the muscles in your thighs and butt but also help with sore and stiff muscles. Lunges are perfect for those who are just starting out with exercising and thus do not want to exert themselves too much. You can do about two or three sets of five lunges every day and gradually increase the number depending on what works best for you. All you have to do is stand straight with your spine erect. Gently bend your knees making sure that they do not lock. Then, stretch one bent knee forward while the other relaxes. Simultaneously lean forward with all your weight concentrated on the knee that is stretched. Hold the position for a bit and then repeat the same with the other leg.

4) Scissor Leg Planks:

These planks are incorporated into the exercise routine to make sure that not only are the inner thighs being worked on but the extra movement of the chest and core body, in turn, helps lose the fat on your thighs. This is thus not a spot-specific exercise and can be done by anyone and everyone as a part of their workout routine. To do it, raise yourself into a plank position. Making sure that your body is as stable as can be, move your feet and legs apart and then as you squeeze your inner things together, move your feet back to place. Repeat the same for about ten to fifteen times a day and then gradually increase the repetitions for best results.

5) Cycling:

The most effective way that you can reduce thigh fat is to either use a cycle and bike your way to it or just use the cycles in the gym. However, make sure that you are cycling at an inclined level so that your muscles work much more intensively in order to lose that stubborn fat. Cycling over a longer period will also make sure that the muscles in your lower body are toned to perfection.

Fitness
Belly fat

Exercises to Reduce Belly Fat

We all have our moments and resolutions to be fit and healthy. There are different ideas, like setting up a diet chart or building a fitness routine. Most of all reduction of belly fat incites such resolutions. So in order to start your fitness campaign here are some best workouts and exercises to get a slim and toned belly.

Different Workouts to Reduce Belly Fat:

Crunches: The most basic and the most effective of all belly fat burning exercise are crunches. It also develops your abs faster than other workouts.

Lie down flat on your back, bent your knees and your feet on the ground, put your hands behind your head. Now inhale deeply and pull up your torso to your knees. As you pull up exhale and inhale again while pushing back to the original position.

10 to 15 reps with 2 to 3 sets are recommended for beginners.

Russian Twists: This exercise develops your core muscles. It is good for strengthening your oblique on the side of your abdomen.

Sit on the floor with your knees bent. Lift our feet a little and tilt backwards. Now hold your hands together and twist from side to side. Try touching your elbows on the floor while twisting. Maintain a steady pace.

15 to 20 reps are recommended with a set of 2 for beginners.

Bicycle Crunches: You don’t have a bicycle? This exercise will just be right for you. Helps in building balanced core strength.

Initially, lie down flat on your back keeping your leg raised a little. Put your hands behind your head. Then raise your right knee simultaneously raising your torso so your left elbow touches your raised knee. Perform the alternative similarly to complete one rep.

10 reps are recommended for beginners.

Reverse Crunches: This is a good variation of normal crunches. It reduces lower belly fat and develops the lower abs too.

Similarly, like crunches lie down flat on your back with your knee bent and hands behind your head. Now lift your legs a little with your knees bend. This is the position for reverse crunches. Now pull your legs back and keep your shoulder firm.

10 reps are recommended for beginners with 2 to 3 sets.

Leg raise: This is another great exercise for lower belly fat. Also, it strengthens your hip flexors and provides better balance.

Lie down flat on your back and keep your hands beneath your hips. Then lift both your legs together forming a right angle with the floor. Hold the position for 3 to 4 seconds and slowly bring your legs down together. Repeat the exercise with proper frequency.

15 reps are recommended for beginners.

Plank: Considered as the best exercise for a balanced core. This exercise is build to work on the whole abdomen and reduce belly fat. A balanced posture can be acquired with this exercise.

Lie on the floor on your toes. Put your forearms in front of you. Lift your body on your forearms and your toes. Keep your body straight and hold this position.

It is recommended from 40 seconds to 1 minute for beginners. Do not overdo if you feel fatigue.

Side Plank: This is a variation of plank and is relatively difficult than the original one. It also develops your core strength.

Lie on your side with your forearm as support. Keep your forearm at the right angle with your body. Now lift your body on your forearm and toes. Hold this position. Repeat this exercise on both your sides.

20 to 30 seconds is recommended for beginners.

Jogging/Running: There is none exercise better than jogging or running. It is best for your cardio and also burns fat. Keeps a steady metabolism and gives you a toned tummy. Maintains your calories and can be a good change to your stagnant fitness routine.

These are the basic exercises to reduce all that extra unwanted flab in your belly. No more trouble sleeping or bending down to tie your shoes. No hard time fitting the dress you bought last year. This will help you enhance your fitness routine. So go there and start sweating to success.

Fitness
Fitness freak

A Perfect Day in the Life of a Fitness Freak

Caution: if you are not a fitness freak, it would be best if you don’t read ahead of this caution. Not that it will demotivate you, but the content shall prove to be quite graphical and exhausting which will be too much for you to deal with.

With that being said, hello, fellow fitness freaks and welcome aboard the finest place that will enlighten you with the day’s routine to bring out the ultimate fitness freak in you. While some of you may be a fitness freak in ever since of the word, others may have just started on a quest on becoming one. So, before we proceed, it is important to know that being a fitness freak requires not just extensive workouts but a lot more than that. Without further ado, here are the components that make up a perfect day in the life of a fitness freak:

  1. Rise & Shine, Sunshine!

From this, you may be getting a picture that waking up as the sun kisses the sky is the pivotal thing to make your fitness freak’s day perfect. Duh, no! Not only must you wake up early in the morning, but you should also follow a light and energetic workout to get you all pumped up for the day. This involves stretching, jogging, some yoga, breathing exercises, jumping jacks and any other morning exercises that you prefer. Oh, and while you’re at your morning workout, don’t forget a good intake of water to stay hydrated.

  1. Breakfast is served!

What follows a good morning workout? That’s right; a good breakfast! Now, I know you like to eat (who doesn’t?), but you need to remember that your breakfast must be low in calories, fat and other stuff that hampers your physical fitness. Thus, to ensure that your morning workout wasn’t a waste-o-time, feast up on eggs (scrambled or boiled), banana bread, milk, yogurt, apples, avocados or just a nutritious shake comprising of fruits, milk/yogurt and nuts. Suffice it to say, there’s a huge menu on breakfast meals, but hey; whatever floats your boat. The bottom line is that feast on fruits, nuts, eggs and dairy products and avoid oily meals at all costs.

  1. It’s lunchtime!

Okay, I know what you’re thinking. You’re confused as to where all the time between breakfast and lunch went, right? Well, duh. You’re either a student or an adult who works, so that’s exactly where the time went! Anyway, after a busy day at work or at school, you must treat yourself with a nutritiously fit lunch. Although you can eat meals cooked in oil, prefer olive oil or some other low-calorie oil to cook your meals in. This will keep you fit and healthy.

  1. Hello, evening!

After you are done with the tedious day at work and have gobbled up your lunch, it’s time to get busy and creative again. Evening is the time when the weather is moderately pleasant, so you know what this calls for? Outdoor activities! Go swimming, skating, rock climbing or whatever outdoor activity calls out to you. You could even go to a gym and flex your muscles with the tempting equipment housed in there.

  1. Your third feast of the day; dinner!

To some of you, dinner is the meal where you can gobble up mostly anything, and this is wrong. Since dinner is the last meal you have before going to sleep, you have to be careful that you don’t eat too much! Again, if I start listing up the healthy meals you can have for dinner, it’ll take forever in every literal sense of the word. To give you a basic idea, you could have a light pasta, spaghetti, steak or any other meal cooked in olive oil or any other low-calorie oil. The fine line between dinner and lunch that’s important to remember is that a) you don’t eat much in quantity, and b) you don’t eat for an hour or two before you sleep.

  1. It’s not bedtime yet.

You may be stuffed with the nutritiously scrumptious dinner that you just had, but your fitness freak does not care about that. What your inner fitness freak wants you to do is to walk for around twenty to thirty minutes right after your dinner. This will aid in quick and healthy digestion of your dinner and will also keep you in fit shape. After this, you could resort to any of your favorite activities other than eating, of course, following which you may go to sleep. While being a night owl has its own benefits, your inner fitness freak abhors that in every way. You should sleep early and get a sleep of maximum eight hours if you are to please your inner fitness freak.

With that, I conclude a perfect day in the life of a fitness freak. As you saw, it’s not just about exercising but rather a combination of the perfect diet, workout, recreational activities and adequate sleep that makes up for a perfect day your inner fitness freak craves for.

Fitness
Weight loss tips

8 Best and Effective Activities to Help Lose Weight

How effective is it to lose weight and stay in shape? Well, I guess this topic is quite contradictory as one side people urge to lose weight and join gym and yoga sessions and on one side they hate the body shaming practices. Whatever that may be, what I personally think about this whole vast topic is that one must stay fit, healthy and active. If a person wishes to lose weight for any reason, he must go forward with it and if a person is confident and happy enough by the way that he is, he is doing well. If you are someone who is striving to lose weight, then you must follow these effective activities for weight loss.

  1. A MORNING RUN

One of the best activities for weight loss is taking a morning run. Doctors suggest eating at least 2 biscuits or one apple before going for a morning run. An empty stomach can cause acidity and hence two glasses of water and one fruit is enough before this run. Take a healthy run for about 20 minutes every day with the running shoes on and you will surely see the results in your weight.

  1. EXERCISE IS GOOD

Exercise does not only help you in losing weight but also in keeping your body flexible. Flexibility is something which makes your body move freely and it is not rigid. Also, regular exercise helps in burning the calories from your body which is the main thing. Also, sweating is very important so make sure that you keep exercising every day.

  1. SWIMMING

Swimming helps in weight loss immensely and rapidly. It is twice better than exercising. People believe that swimming for half an hour is the best thing you can do to lose weight. It is a great exercise and there are various forms of swimming which one learn in the process.

  1. SQUATS SHOT

You may include this in your exercise or you can do it separately after you have done your regular exercise. Squats are general sit-ups which can be done in various ways and it helps in losing the lower body fat and the fat of the thigh area very fast. You can get the perfect toned legs and butts with this exercise daily.

  1. DIETING ON CARBS

Well, it is a myth that fats are the only nutrients which increase the body weight. Actually, it is the carbs which increase the body weight. So, if you are motivating yourself to lose weight, you must diet on the carb intake. Have a keen check and reduce eating the food which is high in carbs.

  1. THE DETOXIFYING DRINKS

There are few drinks which do the work of detoxifying. Detoxification is immensely important for our body as it flushes every bad thing from our body. They also increase our metabolism rate which improves our digestion. Hence, the drinks like green tea, lemon and honey drink, cucumber and ginger juice help in detoxifying our body and results in weight loss.

  1. INTAKE OF WATER

Believe or not, water is very important for our body and it does help in managing body weight. Firstly, water purifies our body and flushes out every bad ingredient from our body. Secondly, drinking 5 liters of water daily helps in reducing weight as well. Since the bad fluids from our body are flushed out, the fat concentrated on our stomach or belly area tends to decrease.

  1. AVOID SUGAR AND SWEET STUFF

Intake of sugar can increase your body weight a lot. We suggest you to highly avoid sugar and all sugar related sweet products. If not possible, use the alternatives like honey and jaggery for consumption. Sugar intake would never let you have a flat stomach.

Losing weight is not that easy but if you are dedicated towards a thing, you can surely achieve it. Plus the above-mentioned activities to help lose weight are really helpful. Also, let us know if there are some more easy ways to lose weight other than this.

Fitness
Fitness inspiration

7 Instagram Accounts to Follow for Fitness Inspiration

How many hours do we all spend mindlessly scrolling through pictures of cute dogs, sunsets and selfies on Instagram? While there is nothing wrong with a little scrolling, why not follow something useful? There are thousands of trainers and athletes who regularly post their workout routines and diets. So, while you are resting on your bean bag finishing the bag of chips, you can swipe and introduce yourself to the world of fitness. Maybe that will give you the extra push you need to move from the bean bag to a yoga mat.

Start with these 7 fitness inspiration accounts and we are sure that you will discover many fitness enthusiasts down the road.

  1. Burn this

This community has thousands of gym-goers who enjoy sharing their post-run selfies and encouraging quotes. For maximum fitness inspiration, you can follow these fitness fanatics as they post a positive and motivating message from members of the online community, every day. This fitness community will expand your reach of fitness inspiration and will keep you motivated all along. With burn this, we promise you that you will get the summer body you have always dreamt of.

  1. Kathryn Budig

Kathryn Budig who is a yogi, writer and an Under Armour athlete has been named as one of the 100 most influential people in health and fitness. Apart from posting regular photos of her cool poses and adorable dogs, she shares recipes of healthy and delicious food on her food blog. Her cool yoga poses will inspire you to stretch a little every day. Gain a little fitness inspiration from her feed and move your lazy ass from the couch to the mat.

  1. Adam Rosante

Are you still telling yourself that you don’t have enough time and that you are too busy to work out? If you follow Adam, you will get rid of that excuse, because no matter how busy you are, we all have 30 seconds to spare. With Adam’s “The 30-second body” he will make you work. His insanely easy moves and simple but helpful tips are all you need to get moving. So stop giving excuses about how you don’t have enough time and start working out.

  1. Jeanette Jenkins

With videos of simple exercises and routines that you can do in the comfort of your home without any equipment, you can’t use the excuse that you don’t have a gym anymore. With A-list clients like Alicia Keys and Serena Williams, Jeanette knows how to get the best results. She regularly posts strength and cardio workouts that require no equipment. With her simple nutrition tips that help you stay on track, you will keep coming to her for the extra motivation.

  1. Jay Cardiello

What is better than a celebrity trainer who provides daily “Fit Tips” that will help you feel fitter and healthier through small lifestyle changes? His daily tips will not only give you enough motivation, but are super easy to incorporate in your busy work life. Jay, who is responsible for rapper 50 Cent’s strong body, will guide you along your fitness journey.

  1. Dorothy Beal

This super fit mom makes sure to run for 11 miles every day before having her breakfast. The 29-time marathoner will motivate you to run for at least 3 miles in one day, with her #irunthisbody campaign. With her fun race photos and popular hashtags on Instagram, we promise you that you will get hooked to her page.

  1. Jessi Kneeland

For some strength training inspiration, Jessi Kneeland with her mission for saving women from negative body image, should be your go-to account. This strength coach and fitness blogger shares pictures of her strong physique and impressive PRs in the weight room. Her posts are full of positive thoughts that will help you to appreciate your own body. Her well thought and written, totally relatable posts will motivate you.

What are you waiting for? Go get that motivation you need and remember to stop scrolling on Instagram and actually get up and work.

Fitness
Cardio exercise

5 Best Cardio Workouts Other than Running!

Exercising is important to keep yourself healthy. Doing cardio exercises not only helps to get fit but also improves your heart conditions.Here, are some of the cardio workouts which will help you in getting fit.

So let us see which cardio workouts we can do other than running

  • Circuit training

Circuit training is a form of Endurance Training. It targets on muscle endurance and building. In this you have to complete a given set of exercises. Once you complete all the exercises you can be with the first exercise again thus starting the circuit again. Circuit training includes aerobic moves and strength building exercises.Circuit training burns almost 365 calories. If you are a beginner it is better to start with a small circuit training workout. 20 bodyweight squats, 10 push-ups, 10 dumbbell rows, 15 second plank and 30 jumping jacks is one of the easiest circuit programs.

  • High-intensity interval training

High-intensity interval training that is HIIT is also called as High-intensity intermitted exercise (HIIE) or sprint interval training (SIT). It is a form of cardio vascular exercise which includes alternate short periods of anaerobic exercise.Sprints, lunges, speed skaters with brief period for resting between the exercises are all included in HIIT. The training should at least last for 30 minutes.It makes you fit and even manages your insulin level. Two is to one work to rest ratio is ideal in this training. Though this training is meant to be quick but don’t be in hurry while exercising. If you are young then it is recommended to not to do this cardio workout as it will have adverse effect on your health.

  • Indoor cycling

It is an organized activity which is a form of exercise which focuses on endurance, strength, high intensity and recovery using a stationary exercise bicycle. It burns a lot of calories and makes you feel happy.It also helps in building up your muscles. For getting the best results, plan to do three to five classes a week. The cycling should at least last for half an hour to one hour. It targets on the core, arms, legs and back. There are different types of cycling which you will be able to do like uphill climb, bursts of speed, and short recovery periods with easy pedaling.

  • Indoor rowing

Indoor rowing is done on indoor rower which is a machine used to stimulate the watercraft rowing action. Ergometers are the modern indoor rower. It is a kind of full body workout. It definitely burns more calories than running. The way you row the boat is the same way you need to work out on the indoor rower. It is one of the effective aerobic exercises. It guarantees weight loss. It is convenient to use and increases our endurance.

  • Plyometric

Plyometric is also called as jump training or plyos. In this exercise the muscle exerts maximum force in very short interval of time with your aim of increasing your speed. This training mostly focuses on extension and contraction of the muscles. It is mostly done by athletes, specifically martial artists, sprinters, high jumpers etc. It is advised to do explosive moves on rubber flooring. A very soft or hard surface will diminish your power on every jump or push-off. This exercise not only increases your power but also your speed. Your strength is also increased. Like indoor cycling even this workout helps you in losing weight and getting a tone body. The only advice is that don’t hurry during the training as you might get hurt.

Though there are many other cardio exercises but these are the most effective one. These exercises burn more calories than running and any other exercises. Exercising these exercises regularly will surely help you to get good results and achieve your body goals.

Fitness
belly

How to slim off extra inches from your waist in 8 weeks

In today’s hustle bustle it is not easier to maintain your health. Everyone is so much busy that it is difficult to spare some for personal health. Due this people are getting fat which is not a good sign. According to the research, many people have been frustrated due to the fat accumulation near the waist and the belly area; of course it will be frustrating as who wants to look like a saggy sack or a couch potato.

But now there is no need to worry as here are some tips which will help you to lose some extra inches from your waist. Most interestingly if you follow these tips you will surely be able to lose the weight within 8 weeks!

Here, are some tips which will help you in reducing your waist.

  • Eat food that is right for your health

It is very important to eat food that will help you nourish yourself. A healthy diet is a key to the healthy body. Here, are some diet tips which will help you in reducing your waist fat.

  • Reducing calories is the key

It is very obvious that to reduce waist fats you need to reduce calories from your diet. You can take a note of how much calories you are consuming by calculating the calories intake with the help of apps. Calories reduction is necessary because it takes more efforts in burning calories and so proper less calories diet is essential.

  • Add more protein and fiber in your meal

It is a good idea to eat protein rich foods as these foods make you feel fuller. Including proteins in your breakfast is very good move. Always remember you should never skip your breakfast.

  • It is better to stay away from starchy and sugar products

Avoiding starchy and sugar content food is important because they increase insulin level in your body which helps in fat gain. Another problem with these products is that they are high in calories which are not good for your body. So avoiding them is good for your body.

  • Avoid fizzy drinks

Even though you drink diet cokes, it is really not going to help your body. These fizzy drinks create gases in your intestine and are not easily digested. Due to this it is better you avoid it.

  • Coconut oil is essential

I know it might sound weird but coconut oil burns abdominal fats and hence, it is good to add it into your diet. Studies have found that coconut oil has helped in decreasing waist fats and abdominal fats.

  • Regular exercise is necessary

It is really very important to exercise. It is very important to burn calories by exercising. Though it is not feasible for everyone to do hardcore training but spending 10-15 minutes on workouts will also help in shedding off the extra fats from your waist.

  • Try waist turns and curls
  • Hooping can also be done
  • Do a circuit training program
  • Waist training
  • Change your ordinary living into healthy living

With healthy diet and daily exercising maintaining a healthy lifestyle is also necessary. Here are some good tips which will help you acquiring a healthy lifestyle.

  • Reducing stress is very necessary

It is little weird to hear but it is true that stress increases your fats. This is because stress releases hormone cortisol, which is associated in the increment of waist fats.

  • Take rest

It is necessary to take a proper sleep of 7-8 hours; it is not only important to lose weight but also for maintaining overall health. The person who doesn’t get a good amount of sleep is more likely to gain fats. A good sleep at night will reduce the hormone production and even makes you decrease your appetite. Sleep helps you in increasing your growth hormones which helps in burning fats.

  • Quit smoking

Smoking is not only bad for your lungs but also bad for your belly. According to the research it is found that smoking increases fats near your waist area. Hence, if you want to reduce your waist fats it is necessary for you to avoid cigarettes. As it is smoking is not good for health but if you smoke then you are definitely not going to lose the weight.

Fitness
Workout accesories

7-Minutes Complete Body Workouts You Can Do Straight Out Of Bed

To be healthy, it is very important to take proper rest, eat healthy food and most importantly exercise daily. But even that is true that not every person gets enough time to exercise; in today’s time everyone is working hard to earn money, everyone is trying to prove themselves in one or the other field and so people always end up getting less time. It is not that the time others get is more or given to you is less it; purely depends on what type of job you have and even on other factors like job hours (in case of office workers) or lecture hours (in case of teens), travelling, house work etc.  In all these things, some people don’t get time to take care of themselves; they don’t get time for exercising. For all those people this 7-Minute workout will be really beneficial. This workout will not only boost your energy but also make you fit.

So let’s get started with this not so time consuming and very effective full body workout.

7-Minutes Complete Body Workouts

The main benefit of this workout is that you can do this straight after getting out of your bed. As the name suggests it is a complete body workout which means it will have a good effect on your entire body.

This workout consists of 12 exercises. Here, the exercises are divided into different sections; this will tell you that which part of your body will be for a particular exercise.

Exercise Body use Description
Jumping jacks Total body Here you have to jump while spreading your legs and raising your hands overhead (preferable to clap overhead) and then returning to normal standing position.
Step-up onto chair It is same to the way we climb the stairs.
Running in place It is self-explanatory.
Wall sit Lower body Touch the wall with your back and start lowering your hips and slowing bending your knees till you down form a right angle with your knees.
Lunge It is a normal position where your one leg is positioned forward with knee bent and foot firmly position on ground while other one positioned behind.
Squat It is like sit ups.
Push-up Upper body Place your hands firmly on the ground and keep your legs straight make sure no part of your body touches the ground except your palms and toes. Now slowly bend your body towards the ground and make sure it doesn’t touches you don’t the ground. Then move back to previous position.
Triceps dip on chair It is like the normal dip but here you have to use a chair for support.
Push-up and rotation Maintain the push-up like position and then raise either of the hand up pointing towards the roof.
Abdominal crunch Core Lay on your back keeping your legs bents now try to take your head towards your knees.
Plank Here, you have to maintain a position which is similar to the Push-up as long as possible.
Side plank This is similar to plank. Here, you just have to take support of one hand and have to face sideways.

 

Note: Make sure you do this complete body workout in total body, lower body, upper body and core manner and repeat this cycle. That means first do a one exercise which will need you to use your full body then to one exercise where you have to use your lower body and then upper body and then core and then complete the whole workout by following this pattern.

Benefits of 7-Minutes Complete Body Workouts

  • It controls your body weight

As this is a complete body workout there is no chance of fats getting accumulated. This workout will help you burn a lot of calories without giving much time.

  • You are prevented from getting ill

As you exercise regularly your immune system will boost. Blood circulation also improves due to this.

  • Boosts your mood

It will help you release the brain chemicals which will make you feel happy and relaxed.

  • You feel energized

As you will do this workout it will help your body to provide oxygen to every part of your body which is not when you don’t exercise.

  • It is less time consuming

For this exercise you need not have to spend 1-2 hours in the gym weighing heavy weights; it only takes 7 minutes to complete this whole workout. Giving 7 minutes every day for your own will not be a big deal to anyone.

Fitness
beans

10 Sources of Protein that are Perfect for vegetarians

Are you a vegetarian gym junkie and have no clue to what you should eat to gain those biceps? And of course, Protein is not just required to gain those muscles but also to get healthy and shiny hair. It helps you to feel fuller for a longer time by taking more time to digest than carbs. It is good to aim for 75 grams of protein every day. But the real question is if these meat-free proteins are complete?

“Complete proteins” are basically Amino acids and there are 20 different amino acids required to from protein, but 9 of these aren’t produced by our body. Hence, a complete protein will be something which has all these 9 amino acids. Meat and eggs do fall under this category by being the sources of proteins which are complete, but unfortunately beans and nuts don’t. But fear not, most dieticians say that plant based diets have a wide variety of amino acid profiles that vegetarians can easily use to get their daily share of proteins. Here is a list of things, which are sources of proteins, every vegetarian can eat.

  1. Quinoa

Quinoa is full of fibre, iron, manganese and of course it has its fair share of proteins. 1 cup or Quinoa has 8 grams of protein which makes it an amazing substitute for rice. You can use it to make muffins and cookies if you want to spice things up.

  1. Soy

This complete protein has 10 grams of protein per ½ cup serving. It should be your go to substitute for protein as it can be found in different forms. You can have the tofu or the Natto, both of which are amazing sources of proteins.

  1. Rice and Beans

Beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine. Put them together and you get the best protein content. You can replace your beans with lentils or chickpeas which will have the same effect. You can have rice and beans after an intense workout or as your dinner. This combination has 7 grams of protein per cup of serving.

  1. Hummus and Pita

This middle eastern staple dish has 7 grams of protein per serving of hummus and pita. You can also substitute your chickpeas with other beans like cannellini and edamame.

  1. Peanut butter sandwich

This is everybody’s favourite and is surprisingly quite rich in protein. You can get up to 15 grams of protein per sandwich and of course it is probably the tastiest thing on this list. But remember to use the whole wheat bread to make your sandwich to provide a high dose of amino acids.

  1. Chia seeds

These seeds have all the nine essential amino acids. These are very helpful to lose weight as well. Chia seeds have omega-3 which can decrease the risk of heart disease. You can add these seeds to your smoothies or to your yogurt.

  1. Hemp seeds

These seeds with 3.3 grams of proteins can help to fight heart disease and obesity.  They are highly rich in fiber and omega-3. You can simply eat these as an afternoon snack or you can mix these in your salads.

  1. Buckwheat

This classic gluten-free seed has 3 grams of protein and 2 grams of fiber which helps to lose weight. Have buckwheat based noodles or make pancakes.

  1. Vegetables

Cooked spinach has about 5 grams of protein, which is almost as much protein as an egg. You can also add sun-dried tomatoes in your sandwich which have about 6 grams of proteins and a lot of antioxidant. Peas have about 8times the protein of a cup of spinach. So next time remember to get a lot of vegetables.

  1. Greek Yogurt

These have probiotics which help to reduce weight and are also high in protein with about 20 grams of protein in a serving.

Fitness
pool

10 Aqua Workouts that are an Injury-Free Way to Stay Fit This Summer

Every summer, we travel places where we can relax and enjoy and almost every summer you plan for going to the pool where you can just have fun with your family and friends. But, doing this every summer will be might become boring. So, this time you might try doing something new. Why not try doing aqua workouts. It will not only make you feel relaxed but also will make you fit.

But, before this you need to know that what is aqua workout? And is it beneficial or not?

Aqua Workout

Aqua workouts are the workouts which are done in the water. Water aerobics, aqua yoga, aqua jog, aqua fitness etc. are the different types of aqua workouts. These workouts are mostly done in fairly swallow water like swimming pool.

Benefits of Aqua Workout

  • Your muscles strength will increase

As we all know that water flows in multiple directions and hence, the resistance in the pool will be greater than the air. Aqua workouts help you gain muscles strength in much faster pace.

  • It builds your endurance

Water resistance is more natural resistance. Here, your body is required to be strained through water rather than against itself.

  • Flexibility of your body will increase

The range of movement increases in water as we have to adjust our movements to push and pull of water.

  • It decreases anxiety and even decreases the stress level

Watching water in motion is one of the most soothing activities and this in turn reduces stress. That’s why; people go to beaches and islands for vacations.

  • It reduces your blood pressure

Water workouts help to blood to circulate in your body more effectively.

  • Burns plenty of calories

Water workouts consists combination of cardio and strength workouts. Hence, more calories are burned than the usual workouts.

Now as you are aware about water workouts and even its benefits let us know which 10 aqua workouts you can do which are injury-free.

10 aqua workouts

  • Arms toning

To do this, you need to stand by keeping your feet apart and arms extended in front of you while holding a ball. Now start breathing rhythmically and push the ball under the water. Make sure you move in rhythmic way and not strain your shoulders. Repeat this exercise 10 times.

  • Marching in water

It is really very simple; you just have to stand straight initially. Now start making continuous strides as if you are marching on the spot while extending your arms. In short, you need to march like we march on land.

  • Jumping jack

In this exercise, you need to keep your feet flat on the bottom of the pool and then bend in knees and after that try to spring up off as high as possible from the bottom.

  • Stretching side ways

As the name suggests, you need stand sideways at the side of the pool keeping your feet firmly on the bottom of the pool. Now, inhale and stretch your outside arm overhead and after that exhale while leaning your hips away from the side of the pool.

  • Waist trimming exercise

Keeping your back against poolside and arm along the edge for support, draw your knees towards the chest.

  • Full body stretch

For this you need to stand facing to the side of the pool and make a grip with your hands at the edge of the pool. Now bend your knees and try to press your feet against the poolside.

  • Kickbacks while standing

Hear you need to use your buttock and raise of your leg back and swing it back gently.

  • Leg abduction

This exercise is similar to waist trimming exercise. Here, you need to try to spread your leg without straining the back.

  • Crunch

This exercise is done out of the pool. It is same like the normal crunch which we usually do in gym workouts.

  • Float on water

After workouts it is necessary to relax your body and in aqua workouts it is generally done by floating on water and relaxing by keeping your body loose.

Practicing these exercises will not only make you fit but also help you to spend your summer holidays effectively