Monday, October 24, 2011

How to get perfect shape

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There is no easy way to get a washboard flat stomach; you have to work for it. The secret of how to get in shape is to combine a well planned diet with a good fitness program. If you have been indulging yourself with too many pizzas and pastries, you must have noticed the extra flab around your waist and tummy. Combine a fat burning diet with your favorite workout, be it yoga, pilates or circuit training to get the body of your dreams.

To get a well toned and fit body you need to combine cardio workout with strength training. You also need to perform some stretching exercises before you start your fitness training. Here is a quick guide which will help you know more on how to get in shape fast.

Stretching
Stretching arms and legs before and after exercise helps prepare the muscles for further workouts, besides increasing your flexibility. While performing these exercises make sure that your movements are slow and controlled. Stretch your muscles until you feel a gentle pull. Hold each stretch without wobbling and make sure that you do not hold your breath while exercising.


Stretch after you do your regularly scheduled strength and endurance exercises.
If you can't do endurance or strength exercises for some reason, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session. Note that stretching exercises, by themselves, don't improve endurance or strength.
Do each stretching exercise 3 to 5 times at each session.
Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds. Relax, then repeat, trying to stretch farther.
Hamstring Stretch
Instructions:
  1. Lie with your back and head flat against the floor.
  2. Bend your knees and place both feet on the floor (see photo A).
  3. Straighten your right leg and point your toes. Your leg should be extended about 2 inches from the floor (see photo B).
  4. Your left knee remains bent, with left foot placed firmly on the floor.
  5. Slowly raise your right leg toward the ceiling, keeping your leg straight. Slowly extend your leg until you feel a stretch (see photo C).
    You will probably feel the stretch when your leg forms a 90-degree angle with your body. Some people are more flexible and can bring the leg in past a 90-degree angle, closer to the body.
  6. Feel the stretch in your right hamstring.
  7. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch.
  8. Hold stretch for 30 seconds.
  9. Repeat steps 3-8 on the opposite side, raising left leg to stretch lefthamstring.


Leg Circles
Hold a chair for balance and lift one leg straight behind you. Keep both your knees straight and rotate your leg clockwise and anticlockwise, as if drawing small circles with your foot.


Joanna Hall: 5 minute cardio workout

Perfect shape of the body is everybody’s dream. Perfect shape not only looks good but it also makes you more active, fit as well as healthy. The basic idea for achieving a is to follow the diet pattern which has right number of calories and following this plan very sincerely see the desired results.
Whatever one eats is revealed through the shape of the body. So, if you have overweight and shapeless body then this means that your calories intake is more than the required calories. And these extra calories are stored in the body making you obese.
The main purpose in losing the weight is to burn the extra calories. In weight loss process the calorie intake is limited according to the requirement of the body and exercise is followed to burn those calories which are stored in the body.
Make sure that the calorie intake should be such that it nourished the body as ignoring this factor can lead to negative and even harmful effect on the body.
The best way is to start with 1200-15000 calories then very gradually reduce the calorie intake. This should be accompanied by the exercise which will help to burn the extra layers of fats already stored in the body.
Remember that calorie required for every individual is different. It depends upon height, weight and age of the people. Make an account of the calories required by you according to the chart available with the dietitian.
If you want to lose about pound and a half in a week then you need to reduce about 750 calories from your diet and if you want to increase the weight loss then you need to eliminate more calories from your diet.
For two pounds one has to deduct 1000 calories from the diet. Also don’t forget to eat a healthy diet. Losing weight through calorie reduction is slow process but it is very effective and practical if it is done in the proper way.

slim girls perfect body shape great exercise

The Perfect Body Shape

Although the scale is a good indicator of how much you weigh, it is by no means a good indicator of how fat or slim you really are. When you climb on a scale to measure yourself, you are not simply measuring fat. You are measuring your body as a whole and that means fat, muscle, organs, bone and water — everything put together. What you eat, what you wear and whether you measure on the carpet or tile as well as the time of day can all influence the reading.

For this reason, health professionals and personal trainers advice their clients to not use the scale as their only source of progress measurement. There are other methods such as circumference reading and body fat testing that will give you more accurate results. But what then is ideal? Thankfully there are two formulas you can use to determine whether or not you have a good body.

For Men

The ideal shape for a man is one where they seem to resemble an upside-down triangle, with broad shoulders and a solid chest and a smaller lower body. For men, having a good chest-to-waist ratio means that they are a lesser health risk than those who's chest-to-waist ratio is greater. To determine this, you will need the circumference reading of your chest and the circumference reading of your waist in inches. To calculate the chest-to-waist ratio, subtract your waist measurement from your chest circumference. An ideal number to aim for would be 10.

For Women

The ideal women's body shape would be one where the waist is slim and the hips are slightly wider and proportionate. Women who carry a lot of weight in their waist are at risk of heart disease and should aim at slimming down their waist.

Use the waist-to-hip ratio to determine if your body is in optimal or bad shape. To determine this, you will need to measure the circumference of your hips as well as the circumference of your waist in inches. To calculate your waist-to-hip ratio, divide your waist measurement by your hip measurement and record your score. An ideal number would be a ratio of under 0.8. Take this reading on a regular basis, such as once a week and track your score.

How to Work Out Properly : Seated Hamstring Stretch With Back Opener

Strength Training
Strength training exercises will not only help you in losing weight, but will also give you a toned and chiseled look. Lifting weights is the most common form of strength training exercise. You can use exercise bands and free weights to tone your body. If you are a beginner it is always a good idea to go slow. Strength training should be done for a maximum of 50 - 60 minutes. You should give adequate rest to your muscles between each set. Strength training increases muscle endurance, reduces the risk of developing osteoporosis and increases body metabolism. Read more about strength training exercises.

Cardio Workout
Cardio exercises strengthen the heart and lungs, besides improving the body's ability to use oxygen. Regular cardiovascular exercises help in decreasing blood pressure levels. Cardio exercises like cycling, walking, swimming and aerobics help burn calories and increase the metabolic rate of your body. Since it burns calories, cardio workout helps you in weight loss. Cycling is one of the best and most enjoyable forms of cardio exercise which helps in losing weight. If you are not inclined to take up cycling you can also take up power walking, jogging, or running. It is the best way to stay healthy and reduce your waistline. Try running, walking or jogging in the morning, as fresh air will rejuvenate your mind and also help in shedding those extra kilos. Read more on
  • Cycling for Weight Loss
  • Cardio Exercises to Lose Weight
Proper Diet

A proper diet is one of the most important factors if you want to lose weight. There is no point in exercising, if you do not stick to a proper diet plan. Always drink plenty of water, as water is needed to hydrate the body. Besides, it also acts as an appetite suppressant. Have three meals a day and do not skip breakfast. Basically eat what you like, but keep the portions in control. Reduce the consumption of coffee and fizzy drinks and try drinking a lot of fresh juices. Switch to brown rice and brown bread, and cut back on the amount of sugar and salt that you consume. Excessive salt in your diet will cause water retention.

Protein is necessary for muscle recovery after strenuous exercise. So make sure that you consume protein rich substances like fish, lean meat, etc. You also need to include fruits, vegetables and whole grains in your diet as they supply your body with fiber, carbohydrate, minerals and proteins. Replace saturated fat like butter and margarine with canola or sunflower oil. Read more on best foods for weight loss.

Here was a short guide on how to get in shape. Some other ways in which you can get in shape is by taking the stairs instead of the lift, cutting back on eating out, and exercising with your family or friends. Having a partner to workout with you, keeps you motivated and also makes exercising a fun activity. If you want to know how long it will take to get in shape, well, it depends upon you. If you stick to this exercise program and also supplement it with a healthy diet, you are sure to lose weight and get a fit and svelte body.

Easy way to lose weight

Lose Weight The Natural Way While You Sleep

You probably didn't know it, but one of the best times to lose weight is while you sleep. That's because the human body is designed by nature to repair itself during the hours we are sleeping.
Our bodies use sleep to repair and strengthen our muscles, joints and other parts that get tired and damaged through use and exertion during waking hours.
This restorative process uses energy to rebuild lean muscle mass and to help rebuild other kinds of body tissue. That is worth repeating -- this rebuilding process uses energy -- and if the rebuilding process is running smoothly and efficiently, that energy comes from places in our body where energy is stored -- from fat.
In other words, the body rebuilds tissue, organs, bone, and lean muscle by burning fat.
Simple Weight Loss Tips|Use Hypnosis for weight loss



Now a days every body wants a perfect body. How to lose weight is a common qustion. Losing weight is, in theory, easy. Exercise more and Eat less - is the secret of weight loss. But it is not as Simple as it sounds. The weight loss "failures" advance many excuses - no time, too many distractions, too busy, their diet plan is too difficult or complicated, they couldn't get the machine they needed at their gym, etc. But at the core of it is that losing weight is not a priority for many of these people. They never really failed because they never really tried.
Persons suffering from obesity and excess weight problems have increased a lot. Virtually 95% of those who have lost weight recover it easily and this is because they lose weight in wrong way. We have come up with 10 effective weight loss tips, which may help you in solving your overweight problems, stay healthy forever and keep fat away from you. 

One Response so far.

  1. Personally, I have found that a combination of a modest, calorie deficit diet, lots of foods that burn fat in your diet and a 5K exercise regime does wonders for belly fat loss.

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