Reasons to Exercise in the Morning

Mornings are very difficult to combat. There is always a string that disables you to get out of bed. This shouldn't be the state of a mind of a person who has a goal to shed off some weight. Yes, you have to break the tie and be in action regularly in the morning. Below are the reasons why…

1.Disciplined people who want to lose some pounds make it a habit to exercise in the morning. Only busy people exercise during their free time. They try to find time to squeeze it in their hectic schedules. Apparently, they have no goal to achieve; it’s just part of their lifestyle. If you are dying to break free from the curse of being fat, exercise is the first thing in your head as soon as you open your eyes. Some exercise at night though. What happens to them? More often than not, they stay awake until past midnight.

2.Exercising in the morning ignites your metabolism. It accelerates as the day progresses so expect to burn more calories.

3.If you want to be alive, alert, awake and enthusiastic without the need to sing the song with the same title, keep moving in the morning. It will set your body for more action and will help you maintain a positive disposition for the whole day. It is a good way to get rid of the “wake-up-on-the-wrong-side-of-the-bed” aura.

4.People believe that exercise clears their mind from all the unhealthy food choices. What’s the point of exercising to lose fats if you will eat foods rich in carbohydrates and fats?

5.If you make it a habit to wake up at about the same time each morning, your body clock will get used to it. Your body systems will adjust to it. Getting up in the morning won’t be a problem. Your body anticipates it so the systems involved in the exercise warm up even before you do the actual warm up. There may be instances wherein you are already awake even before the alarm clock rings.

6.So, your body anticipates waking up and exercising. Next thing you know, you are excited to do the things you do every day. You will no longer see your daily routine as monotonous and boring. You’ll have this urge to finish things with enthusiasm and possibly do new activities when time permits.

7.It is proven that exercise not only conditions your body for action but it also stimulates your mind. Take advantage of your mental sharpness that may last up to ten hours. Who knows? You may come up with a new discovery and be world-renowned just because of exercise.

8.If you don’t exercise in the morning, your tendency is not to exercise no matter how much you wanted to, after a busy day at work. You’ll be too tired to do it, believe me. You’ll call it a day for everything else undone.

9.Exercise is a priority for some people so they manage to get up 30 to 60 minutes earlier than usual just to exercise. Some people sleep a little earlier to wake up early. Research has illustrated that you’ll have quality sleep if you exercise every day. You won’t have to spend more time in bed and be unproductive during the hours that you are expected to be productive.

10.Do it and feel fantastic! Say ‘goodbye’ to stubborn fats and say ‘hello’ to a healthier and more fabulous you!


Article Source : http://www.101weightloss.com/

Do it yourself Exercises at Home

All you ever need to get a great workout to lose the weight and gain muscles are already yours.  Just believe in yourself and take the time to give yourself a good workout right in your own home!

PushUps

This exercise targets your chest, arms, abdominal, lower back and butt. The large number of muscles being worked out when you do a push up burns a lot of calories. No wonder this exercise is well known and still used today.

The right form: Make sure your legs are straight and your arms are perpendicular to the rest of your body. Tighten your stomach and keep your whole body straight as you lower yourself until your chest touches the floor. Push back up in the same manner until you're back in position. Remember to breathe properly and not hold your breath as you exercise.

Squats

Squats work a lot of muscles all around your legs and parts of your upper body. In fact it is one of the best free weight exercises that burn a lot of calories. So you should keep this exercise part of your daily routine.

The right form: Stand straight and place your hands at the back of your head. Make sure you keep your balance and go as low as you can without arching your spine. Push yourself back up until you get back to your standing position. Breathe in while pushing up and exhale while going down.

Pull-Ups

This exercise compliments your regular push-ups. Not only does it help strengthen your back, it also builds up your endurance. Do as much of these as you can. You can do this exercise in two ways to maximize your repetitions.

The right form: Hold the bars with your palms facing away from you. You can either start with your body fully hanging from the bar or with your chin resting on the bar. Make sure your hands are in line with your shoulders. Pull up then return to your hanging position. Also try slowly going down resisting gravity and then pulling up once you're fully hanging.

Step-Ups

Stair-climbers may be famous in gyms but you can get the same benefits if not more with step-up exercise! Do these exercise quickly and with proper form to maximize calories burned.

The right form: place your foot on an elevated step and push down using your heel while lifting your other leg. Return to starting position then continue doing this exercise until you complete a set before switching to the other leg. Repeat and complete the same set of reps on the other leg.

Plank

This exercise helps you stabilize your body while improving the core muscles in your body.

The right form: Position your body like you are about to do a regular push up only put your elbows under your shoulders. Make sure you contract your abs and hold them that way.  You should hold your shoulder blades back for 30 seconds and then bring them down. This goes the same for your abs. Hold them together for 30 seconds then relax.

One-Leg Romanian Deadlift

This exercise helps improve normal body movement. This is perfect for those who always stay seated on a chair all day. It improved flexibility and muscle strength of your legs.

The right form: Put your feet slightly farther apart than your shoulders while standing. Raise a food and stretch it behind you to its normal length. You should feel your butt, and abs muscles working. Maintain the natural arc of your spine and focus on your balance. Lower yourself and make your torso parallel with the floor. Your hips should naturally move back as you do this movement. Then push back up and return to your starting position.

Stick-Up

This is one of the simplest exercises you could do. Even so, it works wonders with your back. Never underestimate simple exercises.

The right form: Put your back against the wall while standing and place your feet about 6 inches in front of it. Raise your hands over your head making sure you make contact with the wall. Move your hands back down in the same manner and bring your hands back to your sides.

T PushUp

This is a special kind of push-up that focuses on the stabilizing of your core with the use of rotation. Both of which will be good for your abs.

The right form: Place your hands shoulder-width apart. And do a regular push up. Once you return to the starting position, lift your right hand and make it reach for the sky while you raise your right leg and tuck it behind your other leg. Your body should form a "T".  Return to your starting position and also repeat with the other arm and leg.

V-Up and Roll
This exercise is a variation on crunches that reduces the stress on your back while maximizing the use of your muscles.

The right form: Lie down with your hands straightened above your head and not touching the floor making your whole body like a single line. Contract your abs and fold your upper body while lifting your legs off the floor. Stretch your arms toward your toes while keeping your back straight. Hold this position and then return back to your starting position.

Shoulder Press Pushup

This exercise allows you to strengthen your upper body without the use of heavy weights giving the same results.

The right form: a chair or bench should elevate your feet. Place your hands on the floor a hand wider than your shoulders. Put your hips in the air high enough so your body is almost vertical without you losing balance. Lower your head to the floor and hold that position. Use your shoulders and triceps to push yourself back to your starting position.



Article Source: http://www.101weightloss.com/

How to Lose Weight in One Month

 Weight gain takes place easily in most people. But when it comes to losing the weight, there are only a select few who have an easy ride. It takes positive mental and physical strength, especially when you want to lose weight in a month. The way to make it happen does not have anything to do with the latest weight loss supplements or crash diets, either. It takes a specific, focused game plan that involves discipline and lifestyle modifications.

Photo Credit Jupiterimages/Brand X Pictures/Getty Images

Step 1

Cut out the junk food. Avoid empty calorie foods that are high in saturated fats. Examples of these are fast food, processed meats, whole-fat dairy products, deep fried foods, commercial baked goods and white flour products. Eat foods that are nutrient dense instead like fruits, vegetables, lean meats, low-fat dairy products, seeds, nuts, fish, beans and whole grains.

Step 2

Reduce your daily intake. In order to lose weight in a month, you need to create a caloric deficit where your intake is less than your expenditure. If you cut your daily total by 500 calories, you can lose 1 pound a week and 4 pounds in a month. If you do not know calorie contents of certain foods you eat, check out an online resource or get a book on calorie contents.

Step 3

Drink water instead of calories. Calories in the form of liquid beverages still count as calories, and they can end up negating your efforts. Avoid beverages that have sugar and calories like processed juices, sweetened teas, flavored lattes, soda, milk shakes and alcohol. Drink water in their place as it is calorie-free, can help keep you hydrated and help fill you up when you drink it with your meals. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters a day.

Step 4

Increase your intake of meals. Small, frequent meals offer you a number of benefits when you are trying to lose weight in a month. They can keep you energized, keep your appetite satisfied, cause you to eat less calories and help increase your metabolism. Aim for six meals a day and make them a balance of protein and complex carbs. An example of a meal would be an egg white omelet with chopped-up vegetables and whole grain toast. After you have reduced your daily intake, divide that number by six to find out your calories per meal. For example, if your new total is 2,400 calories, then make your meals 400 calories each.

Step 5

Head to the gym. Weight training can build muscle, which can also help increase your metabolism. Do exercises that target all of your major muscle groups like chest presses, upright rows, back rows, triceps pushdowns, barbell curls and lunges. Do three to four sets and 12 to 15 reps with moderate weights. Perform weight training three times a week on alternating days.

Step 6

Go for a run. Cardiovascular exercise helps strengthen your heart and lungs, and it is also efficient at burning calories. If you want to lose weight in a month, perform cardio three times a week on the alternating days of your weight training. Aim for 45 to 60 minutes and do something that you enjoy. Examples are running, biking, hiking, swimming, stair climbing and rope jumping.

Article By Kevin Rail

Article Source : http://www.livestrong.com/