Your Weight! Your Health! Your Skin!

Lets face it, most of us struggle to have enough time to fit everything that we need to do in our schedules. Time is a huge challenge for most of us to be able to manage it properly.

This means that for most of us, even if we know how great exercise is we hardly ever have the time to include it as part of our daily lives.

There is good news though, you can now get your daily fix of exercise without having to even put on your running shoes.

Check out how you can burn 450 calories without your gym shoes or without having to enter a gym door:

• Breakfast Squats – Before you leave the breakfast table, you can perform some seated squats. The way you perform this exercise is that you will need to stand away from your chair, with your back straight, feet apart and your knees slightly bent. Extend your arms out in front of you at shoulder height and face directly ahead. Breath in and bend from your knees and hips into a squat that would almost resemble a seating position, with your knees bent at right angles. keep your heels on the floor and the weight over your ankles for stability. Make sure your back is flat and your knees are in line with your feet and keep your shoulders forward. Keep your thighs [parallel to the floor.  Breathe out and leading with your shoulders, slowly stand up. Repeat. Calories burnt – 20 calories in two minutes.

• Commuter Clench – You can boost your calorie burning and toning with the buttock-clench exercise. All you need is to simply squeeze your buttock muscles for a count of 10 and then release. Imagine you are trying to hold a coin between your buttocks to do this effectively. Repeat. Calories burnt – 10 in 3 minutes.

• Stair Climbing – Climbing a few flights of stairs a day improves cardio vascular fitness. Sports scientists in Northern Ireland found that walking up and down stairs for 6 minutes a day can lower cholesterol by 10 to 15 percent, and over time can improve aerobic fitness by 10 percent. Another study sows that employees who were asked to use stairs rather than the lift for six weeks lost up to 3 kilograms without changing their diet. Calories burnt – 100 calories in 10 minutes.

• Toe Tapping – Even if you are bound on your desk all day long, research has shown that you can lose weight by fidgeting. When researchers at the Mayo Clinic in America attached sensors to clothing worn by couch potatoes, they found that the leaner subjects spent at least 150 minutes a day moving their bodies in some way, even if it was to twiddle their thumbs or tap their toes. Calories burnt – 30 calories a day.

• Mall Walking – You don’t have to sit around the office during your lunch hour eating your sandwich. You can go to the nearest mall and walk around while you checkout the latest fashion trends and burn calories at the same time. Calories burned 150 calories in 35 minutes

• Exercise While You Are On The Phone – Studies have shown that people who walk or move around while they are on the phone can burn extra calories. If you have to sit down or prefer sitting down, you can do some leg extensions. Sit with your back straight and knees bent, and keep the left foot flat on the floor. Raise your bent right foot by about 2.5 cm and then slowly extend it in front of you until the leg is almost straight and the foot aligned with the knee. Do not lock the knee though. Lower the leg back down without touching the floor. Repeat with the other leg. Calories burnt – 10 calories in 3 minutes.

• Shopping Bag Raises – You can exercise with the shopping bags when you get home from work, and you can tone your upper arms and shoulders. Stand with two evenly weighted carrier bags by your sides. bend your knees to pick up the bags making sure that your back remains straight. Then stand up slowly and make sure that you do not straighten your knees completely. Keep your head and hips facing forward and slowly lift the bags so that your arms are raised up to the sides and are almost parallel to the floor. Hold for a second before you lower your elbows down. Calories burnt – 25 calories in 3 minutes.

• House Workout – A lot of significant number of women spend a lot of time cleaning their homes, as much as 12.8 hours a week! This is great news because as you lean, so do you burn the flab. One can burn up to 250 calories by cleaning windows for 35 to 45 windows, or 210 calories from ironing. You can do lunges as you are vacuuming, stretch as you dust around and squat as you mop. Calories burned – 80 calories in 20minutes.

• Remote Control Lunge – Hold the remote control in your right hand. Stand with your feet apart and look straight t the television screen. Place your left hand on your hip. Take a large stride forward with your left leg so that your left knee is directly over your left foot. Lower your back knee almost to the floor. Hold the position briefly before pushing back up. Repeat for 30 seconds and change sides. Calories burned – 25 calories in 3 minutes.

This is a whopping 450 calories burned from going no where near the gym.

Even if you just did some of these exercises, you will be better off than doing nothing.

This article is courtesy of True love South Africa, May 2011 written by Peta Bee

Eating out for most of us can be a challenge in that we fail most often than not to eat healthy. Making healthy food choices for someone who has made bad choices is not that easy and it takes some practice. The truth is healthy foods do not necessarily taste as the best foods in my tongue, and I suspect in yours also.

However we are gunning to eat as healthily a possible. So how can you ensure that you can go out and still be responsible with your eating?

• The first to keep in mind is to explore the menu. I know that for most of us is all about ordering our favorite dishes, but it could be worth your while to have a look at the other things that are on offer before deciding what to order.

• The second thing to keep in min is that whatever you decide to order, you can ask them to prepare it better. For example if your food of choice is a stake, it will be better if you ask them to grill it instead of  frying it.

• What I have noticed is that food portions in restaurants are really huge, and at times you can find 3 meals in one. This make you overeat in a serious way but you do not have to overeat. One of the best ways to ensure that you do not eat over what  is necessary is to request a takeout. This is great because you eat what is necessary for you to eat and you can finish the food later on or the net day if you choose.

• You can have water with your food. This is less calorie intake for you and it is extremely healthier.

• It is true that most people tend to overeat when they go out. What you can do is to focus more on promoting the conversion as you enjoy your meal. It is allowed to stop eating as you chat away as well as to put your fork and knife down and let the food go down. This way, you will also be able to pick easier and faster if you are full so you can slow the eating down.

I hope that these tips will help you eat better when you are out. Remember there is nothing wrong with eating your favorite food, in fact you should do it but in moderation.

Just plan the rest of your meals for the day. if you are planning to eat something really heavy, rather have it for lunch instead of supper, to give it extra time for calorie burning after the meal.

Armpit fat is extremely unattractive and can make one feel uncomfortable especially if they have to wear revealing clothes. The essential things for how to get rid of armpit fat is exercise and a healthy diet.

For a lot of people exercise to them means work and dread, and it is something that they would rather not do. However, we cannot ignore the fact that it is an integral part of keeping fit, not mention the health benefits that it comes with.

It is unfortunate that you cannot exercise with the hope of losing weight in one area of your body, but the goal that we want to reach ultimately is to reduce the amount of fat that is in the body.

The question then becomes what exercises can be done to reduce armpit fat:

• Do Split squats
• One arm dumbbell rows
• Flat dumbbell bench press
• Dumbbell straight leg dead lift

Every single one of these exercises needs to be done for 3 sets, between 8 to 12 reps. You can take 15 to 20 seconds rest in between. The point here is to push your body as hard as you can so that you can burn a lot of calories.

You can also add jumping jacks to your workouts. You can do 3 sets, while giving yourself 30 seconds to do as many as you can, and allowing your body to rest for 10 to 15 seconds in between them.

Another great exercise is interval training, and this can be done with whatever cardio exercise you want. If you were to choose running as your primary cardio workout you would have to start up with warming up to prepare your muscles. Then you would jog slowly and lightly say for a minute and then jog full speed for say 30 seconds and back to jogging lightly for a minute. You will keep alternating the speeds and you can do this for 10 to 20 minutes or so.

Exercise alone won’t cut it, you will also need a proper healthy diet to do the exercises.

A healthy diet to get rid of armpit fat will look a bit like this:

A healthy diet comprises of lean meats as well as fish. You can also add eggs to your diet as well fruits and vegetables. To reduce the amount of tat that is on your body will require you to make the necessary life style changes that you have to make, because it is the way to get rid of fat and to keep the fat away.

Now and again, we all crave for a treat, and there is nothing wrong with that. You are allowed a treat, and for the best one go for chocolate. Find the darkest chocolate you can get and that will be your treat.

This is how you get rid of armpit fat and get your confidence back.

You might also be interested in how to get rid of underarm fat as well as how to get rid of arm flab

A lot of women want to know how to get rid of inner thigh fat, and unfortunately there is no quick solution to this problem.

Going out  to spend your precious money to get the latest belt on reducing fat on your thighs is just not going to do it. Real success will come in the effort you put in to get your thighs to where you want them to be.

One of the ultimate best advice I can give you here to get rid of the fat on your inner thighs is to REDUCE YOUR TOTAL BODY FAT. This does not just apply to your thighs, if you want to lose weight anywhere in your body, you have to start here.

The best way to reduce your total body fat is not to start doing exercises that target your inner thigh areas. Going this route will not produce the results that you want.

What you want to do is to burn as much calories as you can, in the shortest amount of time possible. Cardio is good to start with, but long sessions of boring cardio are just not going to cut it.

What you want to do is a high intensity workouts, that use your core muscles to do big body movements. Good ones to start with are:

• squats
• push ups
• walking lunges

One exercise that works particularly well is incline walking. It is a great cardio workout that will get your heart rate up, burning calories and toning your legs and thighs. Check the article on the benefits of incline walking.

Another thing that will reduce your body fat on your inner thighs and entire body is interval training. This is basically doing cardio at different speeds. An example of this is to get on the treadmill and jog for a minute, then run as fast as you possibly can for 30 seconds, and keep alternating the speed.

It is a great workout and it will give you the results you need.

The real answer to how to get rid of inner thigh fat lies in effective training and healthy diet and you are on your way.

For additional reading, check the article on how to get rid of thigh fat

One of the many burning question that most women want to know is how to get rid of hip fat, because it is a problem that a lot of women are familiar with.

This area is one of the areas that are really difficult to lose weight, and the stubborn fat resides here.It is challenging to get rid that of fat in your hips, but it is something that can be done successfully.

The best way to start melting the fat off your hip area is to start doing cardiovascular exercises that are moderate in intensity and combining that with strength training.

Cardiovascular Exercise to Get Rid Of Hip Fat

You need to devote time to do the cardio, and 30 to 60 minutes is acceptable to meet your goals. This will require that you do this at least 5 times a week.

It is important to do different types of cardio because this will allow your body to work the different types of your muscles. Also, it is good that the body not get used to the workout, so that it gets challenged and surprised, enabling you to burn more fat.

It is important to remember also, that before you embark on any exercise, that you should warm up to avoid injury. Just as important as warm up is, you need to stretch your muscles afterwards

Strength Training To Get Rid Of Hip Fat

Strength training will be adequate if you do them twice to three times a week. Make sure that you give your body and muscles time to recover after workouts.

Exercises that are good for the hips area include squats, leg press, leg kick backs as well as lunges. These exercises focus on the lower body and will help you tone and burn fat.

Repeat these exercises at least 8 times per set, and for great results, do at least 3 sets per exercise.

To burn even more calories, try to rest for 15 seconds in between sets, and make sure that you stretch your muscles after exercises.

These tips are a great start on how to get rid of hip fat, and with consistency, you can achieve your goals.

If you want more tips to get rid of the fat in your hip area, Click here