Category Archives: Diet & Weight Loss

10 Week No-Gym Home Workout Plan

10 Week No-Gym Home Workout Plan
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This mini arrangement for both women and men can help you lose weight and at the same time gain muscle mass. And the best thing is that it can be done in your home. You don’t need to go to the gym or use any special equipment.

Make sure that you drink minimum 2L of water a day and find an appropriate time to exercise on a daily basis.

To lose weight, you are supposed to exercise from 45-60 minutes on a daily basis. If you are a beginner, begin with a 50-minute workout, and steadily increase up to 200 minutes. Alongside with this workout arrangement practice some healthy diet in order to fight against bloating and stay healthy.

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This is the 10-week plan you need to follow:

Monday:

Twenty squats; fifteen seconds plank; twenty-five-second wall-sit;  thirty-five jumping jacks; twenty-five crunches; fifteen lunges; five push-ups; ten sit-ups; and ten butt-kicks

Tuesday:

Ten squats; ten jumping jacks; twenty crunches; ten push- ups; thirty-five sit-ups; forty-five-second wall-sit; twenty-five lunges; thirty seconds plank; twenty butt-kicks

Wednesday:

Fifteen squats; thirty crunches; forty-second plank; thirty sit-ups; thirty five-second wall-sit; twenty-five butt-kicks; fifty jumping jacks; twenty-five lunges; and ten push-ups

Thursday:

Thirty-five squats; fifteen lunges; twenty crunches;  thirty seconds plank; twenty-five jumping jacks;  sixty-seconds wall-sit; fifty sit-ups; thirty-five butt-kicks; and twenty push-ups

Friday:

Twenty-five squats; sixty-second plank; 45-second wall-sits; forty sit-ups;  thirty push-ups; sixty lunges; thirty crunches; fifty-five jumping jacks; fifty butt-kicks

You should be resting during the weekend.

Here is your weekly plan for cardio exercises:

  1. 0-second jog 30-second sprint, 3 (5x)
  2. 35-second sprint, 45-second jog (6x)
  3. 60-second jog45-second sprint, (7x)
  4. 50-second sprint, 45-second jog (8x)
  5. 30-second jog 55-second sprint, (7x)
  6. 60-second sprint, 45-second jog (6x)
  7. 60-second jog 65-second sprint, (5x)
  8. 70-second sprint, 45-second jog (6x)
  9. 75-second sprint, 30-second jog (7x)
  10. 45-second jog, 80-second sprint, (8x)
Sources and References: 1. 2.
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A balanced diet for men

A balanced diet for men
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Find out how much protein, carbohydrate, and fat you should be eating and at what time. Choose intelligently for a healthy diet that will keep you full all day long

A selection of foods in a wire shopping basket

Men have diverse daily nutritional necessities to women and, below, our nutritionist has presented direction and recipe ideas for men who are seeking a balanced diet for good health. But the question is: “what exactly is a ‘balanced diet’?”

The Eatwell Guide describes the different types of foods we are supposed to be eating and in what amount. The guide explains some easy rules to follow like getting a minimum five fruits and vegetables a day, including whole grain and choosing more fish, beans poultry, and pulses. Less red meat and lower fat, lower sugar dairy foods. How much should you be eating and is there a perfect time to consume carbs, protein or fats? Keep on reading for our guide to healthy eating throughout the day.

Reference Intakes (RI)

Nutritional needs differ depending on sex, age size, and activity levels so use this chart only as a general guide. The chart shows the Reference Intakes (RI) or daily amounts suggested for an average, more or less active adult to realize a healthy, balanced diet for upholding rather than losing or gaining weight. The RIs for fat, sugars saturates, and salt are all maximum amounts, although those for carbs and protein are statistics you should aim to achieve each day. There is no RI for fiber even though health experts recommend we have 30g a day.

Reference intakes (RI)
Men Women
Energy (kcal) 2500 2000
Protein (g) 55 50
Carbohydrates (g) 300 260
Sugar (g) 120 90
Fat (g) 95 70
Saturates (g) 30 20
Salt (g) 6 6

Perfect portions

Figures and numbers are all very well, but how does this relate to you? Keeping the Eatwell Guide in mind, you can personalize your portion sizes with this handy guide.

Foods Portion size
Carbs like rice/cereal/ pasta/potato (take in 1 portion at each main meal and make sure it fills no more than one-quarter of your plate) Your clenched fist
Protein like meat/ fish/ poultry/tofu/pulses (aspire to have a portion at each meal) Palm of your hand
Cheese (as a snack or part of a meal) 2 of your thumbs
Nuts/seeds (as a snack or as a part of a meal) 1 of your cupped hands
Butter/spreads/nut butter (no more than 2 or 3 times a day) The tip of your thumb
Savories like popcorn/crisps (as a snack/treat) 2 of your cupped hands
Bakes like brownies/flapjacks (as an occasional treat) 2 of your fingers

Do not forget, as defined in the Eatwell Guide, all of us should be aiming for a minimum of 5 portions of fruit and vegetables a day. Find out what counts as one portion using https://www.bbcgoodfood.com five a day infographic.

 

Breakfast

Whether your first stop of the day is the office or the gym, adding some protein to your breakfast is the perfect way to lift up your metabolism. If you do exercise in the morning, a protein breakfast will help your muscles to recover and repair faster. Eggs are the perfect choice since they provide a good balance of quality protein and fat. Other options contain lean ham, fish like salmon or haddock, also lower fat dairy foods. Protein foods slow down stomach emptying, which means that you will stay fuller for longer so you will tend to eat fewer calories the rest of the day.

If you don’t have time in the morning a protein-rich breakfast won’t take very long. Boost your morning toast with a few slices of smoked salmon, some lean ham or some scrambled eggs and when you have more time, take pleasure in an omelet, frittata or our version of the full English.

 

Protein breakfast recipes:
Scrambled omelette toast topper
One-pan summer eggs
Flash-fried smoked salmon & egg bagel
Ultimate makeover full English
Full English frittata
All-in-one baked mushrooms
Full English potato cake

 

Mid-morning snack

 

Eating well in the morning is very important for balancing energy levels. The ideal way is to eat little but often. But you have to make every snack work for you. This means choosing snacks that satisfy your energy requirements plus provide extra benefits like topping up your five-a-day.

Try peanut butter and banana on some crackers, or choose for creamy avocado with turkey slices.

Energy-giving snacks:
Peanut butter & banana on toast
Turkey & avocado toast

Lunch

 

Your lunch should be a mix of lean protein and starchy carbs. Carb-rich foods give you energy so you will suffer from mid-afternoon slumps if you cut them out. The key is to select carbs that create a steady rise in blood sugar. This means passing on sugary ‘white’ foods and going for high-fibre whole grains, which help you handle those afternoon munchies. Whole grains like rye, whole wheat and barley will keep you satisfied for a longer period of time. Actually, studies show rye bread keeps blood sugar constant for up to 10 hours.

Choose an open sandwich with lean beef or pork, turkey salmon, or chicken with an abundance of salad or toast some whole grain bread and take pleasure in with baked beans.

Protein and carb lunch recipes:
Open mackerel sandwich with fennel slaw
Chicken Caesar sandwich
Open turkey BLT

Mid-afternoon

For a lot of people, it’s not sugar so much as salty, savory foods they crave in the afternoon. If this is your problem, forget the crisps and instead for choose seeds spiced nuts, and savory popcorn, or take pleasure in lower fat cream cheese with crackers.

Savory afternoon snacks:
Spicy seed mix
Sweet & spicy popcorn
Scandi cheese & crackers

 

Dinner

Don’t blackout carbs, as they’re low in fat, fibre-rich and help you loosen up in the evening. Mix them with essential fats that your body can use overnight, alongside with protein, for rejuvenation and repair. This combination is particularly important for healthy hair and skin. You can get these healthy fats from oily fish like salmon, trout, and mackerel as well as nuts, seeds and their oils.

Fill your plate with a colorful variety of vegetables or salad, sprinkle with a dressing made from linseed or rapeseed oil and add fish, meat, or beans with a serving of brown rice, quinoa or whole meal pasta.

Dinner recipes:
Spicy Cajun chicken quinoa
Zingy salmon & brown rice salad
Thai salmon noodles
Tandoori trout

 

source: 1
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World’s Fittest Grandma Body Builder Celebrating Her 81st Birthday

World’s Fittest Grandma Body Builder Celebrating Her 81st Birthday
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Whenever somebody tells you that are too old to start something which would make you happy, we encourage you to keep in mind this article.

Ernestine Shepherd is the evidence that you are never too late to do what makes you happy. This woman is the oldest female bodybuilder in the whole world, and this iron-pumping grandma just turned 81.

You might be familiar with this living legend from the meme that shows two elderly ladies. The first one is standing up, all smiles, happy and fit, and the other is in a wheelchair.

Ernestine Shepherd is the happy woman in this meme. She holds a record in the Guinness Book of World Records!

What’s even more fascinating is that Ernestine, the octogenarian from Baltimore, started exercising when she was 56 years old.

Apparently, after the loss of her sister from a brain aneurysm, Ernestine neglected her own health. So in time, she developed high blood pressure.

This made her come to a decision to avoid additional complications and health problems. She took l of her own health and well-being, by budding healthy habits.

Nowadays, she is on a calorie-controlled diet of chicken, vegetables, boiled egg whites, and lots of water. Furthermore, she wakes up at 3 a.m. every morning and runs approximately 80 miles (130km) per week.

She considers that the true secret of success is to ‘never give up.’

Watch the inspirational story of Ernestine Shepherd in the following video:

Source: www.trueactivist.com
This article, by Amanda Froelich, (The World’s Oldest BodyBuilder Just Turned 80! Here Are Her Secrets… ) is free and open source. You have permission to republish this article under a Creative Commons license with attribution to the author and TrueActivist.com. All photo credits: Ernestine Shepherd.
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How To Get Rid of The Folds On Your Back And Sides in 21 Days

How To Get Rid of The Folds On Your Back And Sides in 21 Days
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If you are feeling like you are stuck inside a thick layer of fat than this article is perfect for you. Fat builds up in different body parts, and we all deal with a different part.

The worst part is that accumulated fat does not only affect your look but also it has an effect on your health. Researchers have discovered that fat accumulation in the abdomen enlarges the risk of developing cancer and heart disease.

Have you observed that women with thick fatty layers on their thighs and hips have less trouble in the nursing period? Women are more prone to building fat than men. Toning your core is of greatest significance, and your body will thank you.

You must get rid of your back fat to avoid back pain and injuries. This will as well recover your body posture. Strength training is the single solution to your problem. It burns fat, and specialists say that it’s more powerful than cardio.

Randy B. Washington recommends for you try the ultimate fat-burning practice. It’s fast, effective, and works like magic. This program will just take you 12 minutes each day, but you are supposed to do it just three times a week for three weeks in a row.

Yoga is the best answer to those who need a less extreme workout. Try the Yoga Burn program. It consists of 15-minute videos, plus you will get additional tips on the technique.

We give you 4 excellent exercises. Do these, and say ‘goodbye’ to your back fat:

Begin the exercise by holding 5-8 pound dumbbells in your hands. Keep your feet and shoulder-width apart.

  1. Bent-over circular bow

This exercise has an effect on your chest, mid-back biceps, and upper back. Bend your knees, and engage your abs. Lean forward at the same time as keeping your body in a parallel line with the floor.

Expand your hands towards the ground. Gradually rotate your arms to the left, go up and towards your chest, go to the right, and down. Change directions, and do 3 sets of 10-12 repetitions.

  1. Push and touch

This exercise has an effect on your upper back, and chest. Keep your arms by the side with your palms face forward. Raise your arms in the same line as your shoulders, and rotate the palms towards the ceiling.

Lift your arms over your head, and keep your palms faced to your back. Tap the ends of your weights together. Bring your arms to the same line with your shoulders, stay in this position, and go back to the primary position.

For best results, keep the rest of your body still. Do 3 sets of 6-8 repetitions.

  1. Elbow kiss

You almost certainly know this one. The elbow kiss has an effect your chest and shoulders. Bring your arms to shoulder level with the palms facing upwards.

Bend your elbows at 90 degrees, and bring your arms to the front. That’s precisely how the elbow kiss works. Your shoulder must be still. Bring your arms to the primary position. Do 3 sets of 10-12 repetitions.

  1. Crisscross reverse fly

This exercise will do magic to your shoulders and upper back.

Bend your knees, and lean your body forward at 45 degrees. Cross your arms at the wrist point. Raise them to your shoulders, then bring them to the initial position. Switch positions, and repeat. Do 3 sets of 10-12 repetitions.

Sources and References: 1 & 2
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6 Effective Ways to Lose Weight With the “Hypothyroid Diet Method”

6 Effective Ways to Lose Weight With the “Hypothyroid Diet Method”
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The thyroid gland has a role in regulating metabolism or the way our cells utilize the energy from food we consume. This, in addition, affects the way our body burns calories, our body’s temperature, and heartbeat.

There are two main thyroid disorders types, hypothyroidism, and hyperthyroidism.

The first one is the condition of underproduction of the thyroid hormone, and the most widespread symptoms include dry skin, muscle cramps, weight gain, fatigue, hair loss, depression, forgetfulness, irregular periods, constipation, and feeling cold.

Weight gain is one of the first signs of this thyroid disorder. Consequently, we propose 6 ways to improve the health of your thyroid, prevent weight gain, and balance your meals:

  1. First of all, you must start consuming healthy and learn about the unpleasant effects of refined sugar.
  2. You must stay away from the consumption of simple carbs, and products like flavored juices, table sugar, soda, packaged cereals, Corn Syrup Sweetened Products, and White Flour Products.
  3. Substitute simple carbs with complex carbs, as the body doesn’t process them too rapidly, and they will keep you full for a longer period of time. These include oatmeal, whole wheat, brown rice, raw fruits or 100% natural fruit juices.
  4. Start using coconut oil, since it contains healthy fats, not like other vegetable oils. The medium-chain fatty acids in coconut oil recover the function of your thyroid and recover the insulin sensitivity and glucose tolerance. You can take it 20 minutes before meals to avoid fat accumulation and to speed up your metabolism, or you can use it in cooking.
  5. You must start exercising frequently in order to help your body burn fat and boost your metabolism. Try some medium intensity exercises, in order to encourage the hormone production rate of your thyroid gland, and avoid weight gain. These exercises include walking, aerobic, running, and other cardio exercises.
  6. Try consuming only healthy snacks, which can replace regular meals and keep you full for a while. They can, in addition, help you decrease the calorie intake.

These tips are particularly beneficial in the case of an underactive thyroid:

—    Consume raw, unfiltered organic, and unpasteurized apple cider vinegar, which will assist weight loss, reduce appetite, and balance your hormones. Add one tablespoon of it to a glass of water and drink it every day.

—    Eat more raw nuts since they are loaded with nutrients and healthy fats that boost up thyroid health. They are in addition high in selenium, which radically improves the thyroid function.

—    Increase the consumption of foods rich in omega-3 fatty acids, such as high-quality fish.

Source: thehealthawareness.com
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10 Yoga Positions To Help Lose Belly Fat

10 Yoga Positions To Help Lose Belly Fat
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Most of the people struggle with belly fat at some point in their life. Even a balanced diet can’t provide rapid effects if you do not engage in some physical activity.

Hence, we suggest a set of simple yoga moves that will do wonders for the midsection. Yoga has been a successful form of exercise for centuries, since it calms the mind, relaxes the body, and tightens the muscles.

Absolutely anyone can start doing yoga because there are more than 100 forms that range from simple to very complex.

  1. Board (Kumbhakasana)

This pose gives a full body workout, and it aims for the back, shoulders, things, buttocks, and abdominal area.

Instructions:
You have to begin in a position like doing a push-up, with the arms extended under the knees and hands under your shoulders and arms. Take a deep breath while looking ahead, and keep the hands flat and the fingers spread as you pull in your abdominal muscles.
Hold your breath in this position for 15-30 seconds, release your knees and breathe out. Repeat 5 times with a break of 15 seconds.

  1. Pontoon Posture (Naukasana)

This pose targets your leg muscles and back and eliminates fat in the waist.

Instructions:

As you lay on your back, with your arms on the sides, and your legs stretched out, breathe in as you elevate the legs and stretching the feet and toes.  You are supposed to form a 45-degree angle and stay in that position for 15 seconds. After that, release, rest for 15 seconds, and repeat 5 more times.

  1. Wind Easing Posture (Pavanamukthasan)

This pose alleviates lower back pain and tightens the core and hips. As well it boosts metabolism and promotes healthy pH levels and boost your metabolism.

Instructions:

Lay on your back, with your arms on the side, your legs stretched out and the heels touching each other. Breathe in and bend your knees as you move them toward the chest.

Hold your knees while bringing them closer to the body tighten the thighs and hold for a minute, minute and an in order to apply pressure to the abdominal muscles. Breathe out and release your knees. Repeat 5 times with a 15-second break between each pose.

  1. Bow Posture (Dhanurasana)

This position strengthens the core and tightens the abs while stretching your entire body and helping digestion.

Instructions:

While lying on the stomach, with your arms to the sides, and your legs stretched, bend your knees upward while reaching the arms back to hold the ankles or feet. Stay in this position for 15-30 seconds while breathing normally, then breathe out, and return to the first position. Relax for 15 seconds and repeat 5 times.

  1. Warrior 1 (Virabhadrasana 1)

It stretches your thighs, buttocks, and the core decreases belly fat and relaxes the body and mind.

Instructions:

In a standing position, with the feet brought together and the hands to the side, extend the right leg forward and the left leg backward similar to a lunge movement.

Then, turn the midsection a bit for you to be able to face the bent right knee. Turn the left leg a bit, exhale, and raise the body up from the knees.

Then, stretch the arms upward as you bend the back to create a slight arch, and hold for 15-30 seconds while breathing normally. Next, breathe out to slowly break the pose, and straighten the right knee. Push off the right leg and return to the initial position. Repeat with the other leg.

  1. Warrior 2 (Virabhadrasana 2)

It is best done in conjunction with the pose Warrior 2. It also provides similar effects.

Instructions:

You should do the same steps as above, but extend the arms outward from the torso, instead of lifting them above the head. Then, turn the head in order to face toward the right leg, and then repeat with the other leg.

Step 3: Repeat for the left leg.

  1. Cobra Posture (Bhujang asana)

This pose strengthens the spine and upper body. You should avoid it in the case of pregnancy or a back injury and hernia.

Instructions:

While lying on the stomach, with the arms pulled in under the shoulders, and the legs away from the body, and with the chin and toes touching the floor, inhale deeply and thrust the body chest upward. Hold for 15-30 seconds and slowly exhale. Make a 15-second break, and repeat 5 times.

  1. Chair (Uthkatasana)

It pulls in the abs, strengthens the spine, and supports the hips and thighs. You should avoid it in the case of a back or knee injury, insomnia, or chronic headaches.

Instructions:

Stand up, with the hands in the Namaste position in front of you. Bend the knees, and raise the hands above the head. Bend the torso inward, breathe normally, and hold for as long as you can.

  1. Boat (Naukasana)

This pose targets the legs, belly, back, and arms.

Instructions:

Lying on the back, with the arms on the sides and the legs stretched out, inhale and elevate the chest upward and the feet off the floor. Keep the body aligned by looking forward, and hold for 15 seconds. Repeat 5 times with 15 seconds of rest in between.

  1. Bridge (Setubandhasana)

It relieves the stiff muscles, strengthens the hips and spine, and tightens the abs. It also helps digestion, regulates high blood pressure, and curbs the symptoms of menopause.

Instructions:

While lying on the back, exhale as you push off the floor with the feet, and elevate the body so that the buttocks and back are off the floor, but the neck remains down. To support the body, push the hands down on the floor, and hold for as long as you can.

Source: naturalcureshouse.com
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Transform Your Body in Just 4 Weeks With These Five Simple Exercises

Transform Your Body in Just 4 Weeks With These Five Simple Exercises
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When was the last time you worked out? Do you have a gym membership card? If you don’t, it’s time to kick out that laziness and treat yourself with a nice pair of running shoes.

Working out means taking care of your health. Stop thinking about powdery miracles. No protein powder will ever assist you to tone your muscles or carve your abs. You have to create a perfect ratio between your workout schedule and eating habits. Yes, that’s practically everything you should do.
BE certain to add the following exercises in your workout session. You will start feeling and looking better within just a month. This program will help you lose weight slowly but surely, so try not to cheat or skip sessions.

  1. Plank

Fitness gurus swear by it, but most people don’t even know that planks exist. All you have to do is lie on your stomach, and support your body weight on your underarm and toes while keeping your body in a straight line. Your elbows will form a 90-degree angle.

Hold in this position as long as you can, and make sure your body is straight and tight the whole time.

  1. Pushups

Pushups engage every muscle group in your body. Do the regular plank, but this time you support your body weight on your hands while pushing your body upwards. Do a whole session.

  1. Squats

Squats engage your core and tone your calves, quads,  and hams. There is no better exercise when it comes to melting fat.

Bring your body in the usual squat position, and extend your arms. Keep your back straight, and go as low as you can. Don’t go too strict. Do it bit by bit, and build up the intensity.

  1. Bird-dog

Do the plank, but support your total body weight on your knees and hands. Keep your back straight. Extend your left leg and right arm, and hold in this position for a few seconds. Switch sides. The bird-dog employs your lower back and abdomen.

  1. Lying hip raises

Need an exercise that will tone your hams, glutes, thighs, back, and abs? Try the lying hip raises. Lie on your back, and bend your knees while keeping your feet flat on the ground. Squeeze your glutes, and elevate your hips. Do a whole session.

Here’s the magnificent 4-week workout plan

It generally includes 2 basic workouts:

Workout 1

  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes;
  • Bird-dog – 1 minute;
  • Lying hip raises – 1 minute;
  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes

Your breaks shouldn’t last more than 10 seconds.

Workout 2

  • Plank – 3 minutes;
  • Bird-dog – 3 minutes;
  • Lying hip raises – 3 minutes;
  • Push-ups – 1 minute

Your breaks shouldn’t last more than 15 seconds. Day 7 is a rest day, as suggested in the program.

Week 1

  • Day 1 – Workout 1
  • Day 2 – Workout 2
  • Day 3 – Workout 1
  • Day 4 – Workout 2
  • Day 5 – Workout 1
  • Day 6 – Workout 2
  • Day 7 – rest

Once you finish week 2, do another cycle.

This program strengthens your body and boosts your physical condition. You will be surprised with the energy splash that will become stronger every day.

Week 2

  • Day 1 – Workout 2
  • Day 2 – Workout 1
  • Day 3 – Workout 2
  • Day 4 – Workout 1
  • Day 5 – Workout 2
  • Day 6 – Workout 1
  • Day 7 – rest
Source: www.fitnessandpower.com
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Staying fit at 71: Helen Mirren reveals simple 1950s exercise plan designed for Air Force Staff

Staying fit at 71: Helen Mirren reveals simple 1950s exercise plan designed for Air Force staff
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Helen Mirren is 71 and although she will turn 72 in July she still looks stunning. Back in 2014, the actress and daughter of a Russian exiled aristocrat from Kuryanovo, Smolensk Oblast, 1 uncovered her secret of looking “sensational in a red bikini in your 60s and 70s.”2

Staying fit at 71: Helen Mirren reveals simple 1950s exercise plan designed for Air Force staff

Staying fit at 71: Helen Mirren reveals simple 1950s exercise plan designed for Air Force Staff

While she claims that the celebrated picture below was just a suitable angle, she’s still in astonishing shape in spite of the fact that she’s a ‘classic yo-yo dieter’ who has constantly fluctuated by 10lb. Nevertheless, rather than going to the gym, she spends only 12 minutes a day on her exercise routine.

Staying fit at 71: Helen Mirren reveals simple 1950s exercise plan designed for Air Force staff

Staying fit at 71: Helen Mirren reveals simple 1950s exercise plan designed for Air Force Staff

“She is following the Royal Canadian Air Force work-out plan that was created by a doctor in the 1950s. It is a stretching and toning regime at first considered to keep the men and women of the force in shape in a fast way devoid of gym equipment.

The routine included ten for women and five exercises for men such as sit-ups, push-ups, running on the spot and arm circling. These exercises work for all the muscle groups.

There are objectives to aspire for, with more exercises at a harder intensity to be finished within the 12 minutes you’re your strength starts to pick up. The famous actress said she goes back to the plan every time she feels her fitness slipping.” 3

The Royal Canadian Air Force work out plan, which you can check out here 4, has charts you follow. Every day you do a set of few exercises within just 12 minutes and until you are capable, you do not go on to the next set.

If this is what she’s doing, then it’s absolutely working.

 

https://www.youtube.com/watch?v=0dwIgyhHtSM

 

Sources and References: 1. 2. 3. 4.
Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment.
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20 Minute Flat Ab Workout! – Kayla Itsines

20 minute ab workout
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Кејла Ицинес

20 Minute Flat Ab Workout! – Kayla Itsines
Кејла Ицинес 

Because the stomach is one of the most problematic areas of the female body and is crucial for the good looks of the female silhouette. Kayla Itsines offers four exercises for a flat and firm belly that at the same time will stretch your entire body.

 

15 Reps

Кејла Ицинес

24 Reps

 

Кејла Ицинес

20 Reps

Кејла Ицинес

20 Reps

Кејла Ицинес

Additional Exercises

Кејла Ицинес
Кејла Ицинес

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The Mediterranean Diet: The World’s Healthiest Diet

The Mediterranean Diet: The World’s Healthiest Diet
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The Mediterranean area is well-known for its healthy recipes and eating habits which highlight seasonality, traditional preparations, and natural produce. The Mediterranean diet has a variety of sources of food and focuses mostly on the intake of olive oil as a significant source of beneficial fat. The diet has been deliberated since the 70s, and researchers have discovered that the Mediterranean population has low rates of obesity and chronic diseases like heart disease, diabetes, and high cholesterol.

The Mediterranean menu consists of whole grains, fruits, beans, legumes, vegetables, and fish. The diet also encourages you to eat a smaller amount of red meat products because they have a high proportion of fat, calories, and cholesterol. As well, as a traditional diet; 28 Day Mediterranean Diet Plan has overwhelming daily recipes that are weight loss friendly and offer a traditional Mediterranean taste. The 4 weeks diet program decreases the proportion of cholesterol and alters blood pressure without depriving the body of the variety of important nutrients needed.

 

Mediterranean diet foods:

  1. Consuming small amounts of yogurt and special kind of cheese since they contain calcium.
  2. Whole grains and starches like pasta, rice, bread, bran, bulgur, and potatoes.
  3. Fish is typically steamed or grilled, which is recommended to consume several times per week, you can, in addition, have tuna or salmon or mackerel, and stay away from fried fish.
  4. Boil eggs, more than a few times a week,
  5. Consuming red meat, no more than once a week.
  6. Two vegetarian meals at least once every week.
  7. Eating different kinds of legumes, vegetables, grains, herbs, fresh fruits, to help decrease LDL cholesterol in the body, leading to weight loss.
  8. Nuts, they enclose a high proportion of fat except for walnuts, hazelnuts, and almonds. In addition, be careful not to consume them to a large degree except you’re exercising daily.
  9. Consuming vegetables steamed or boiled without high-calorie extras.
  10. At all times use olive oil as an alternative to butter and other oils, for instance, you can make a sauce for pasta by adding up one tablespoon of olive oil, garlic, onion and one tablespoon of tomato sauce to prepare a healthy sauce for your pasta.
  11. Consume fresh fruits instead of sweets.
  12. You can have coffee, tea, but with no sugar and in moderation.

 

Foods that you should avoid in this diet:

  1. Processed foods.
  2. Fried foods.
  3. Fast food – Junk food.
  4. Sugary beverages like regular soft drinks and diet kinds.
  5. Hamburgers, sausage, and bacon.
  6. Cookies and cakes.
  7. Processed meat, high-calorie.

 

And that’s it,

The Mediterranean diet has been well known for decades now and acknowledged no criticism by the World Health Organization, on the contrary to other diets. It also ranked third place out of 35 diets according to U.S. News & World Report.

 

References: 1. 2. 3.
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