How to make time in the day for a quick workout

How to Make Time for Exercise:3 Easy Points

 

Setting aside time for exercise can be challenging, particularly when our time is already taken up with other important daily commitments, obligations and activities. However, there are various simple lifestyle changes which we can make in order to easily make time to fit in enough daily exercise. Here are a few useful examples:

- Making Time for Exercise Tip #1

Stop wasting time on unnecessary activities

Many of us spend far too much of our precious time lounging on the sofa watching mindless television programmers. Perhaps we have certain programmers which are our favorites, which we feel reluctant to give up, and honestly there is no reason why we should. However, we can always spend time during boring shows and re-runs by doing simple exercises such as yoga, Pilates, push-ups, sit-ups, even marching on the spot or dancing to music shows. Any exercise, however much or little time we have to spare all helps to get us in shape.

- Making Time for Exercise Tip #2

Get up earlier in the morning or go to bed later at night

We really only require 30 minutes of daily exercise to help with weight loss and maintain good health. If we can manage to rise a little earlier every morning in order to facilitate a half hour workout or even a brisk walk or run it will prepare us physically for the day ahead. Alternatively we could opt for a half hour workout in the evening once we have fulfilled all our other commitments of the day. Some of us may prefer a morning workout, particularly if we are employed in physically challenging occupations or have trouble sleeping after a rigorous evening workout.

- Making Time for Exercise Tip #3

Fit in exercise sessions during downtime

Many of us have the occasional period of time between commitments where there may be a possibility of squeezing in a quick workout. Perhaps once the children have gone off to school we may have a little spare time before beginning the housework or shopping, or even before they and our partners return home in the early evening. In fact whenever we have as little as 10 minutes to spare we can perform a few exercises and if we can manage to do 10 minutes three times each day, we have done our 30 minutes of daily exercise.

Although making time for exercise in our hectic lives can be a challenge, it becomes easier if we can plan, organize and use our time as efficiently as possible. To maintain our good health and well being, we need to use our time to the best advantage possible and utilize any free time to improving and maintaining a daily regime.  

a list of exercises they could do anywhere.

Top 5 Exercises For Travelers That You Can Do Anywhere

 

I travel frequently for business and depending on the hotel at which I am staying, I may or may not have access to a gym or workout equipment. I would prefer to have access to a wide array of weight lifting equipment so that I can keep up with my workout schedule. But that is not always an option.

There is an old saying that even a little exercise is better than nothing. I have found this to be true for myself. On the days that I skip a workout, I can definitely tell a difference in my energy and attitude. If you have got a pair of comfortable shoes, you can almost always find a way to get some cardio even if your hotel does not have a workout facility. Most cities and towns will have parks or areas where it is safe to take a brisk walk or run. On occasions where there is inclement weather, I have even taken to walking up and down the stairs at the hotel (which in itself can be a great cardio and leg workout!)

But many people think it is hard to get a good resistance workout without at least a set of dumbbells. While dumbbells or weight machines definitely will increase the effectiveness of your workout, you can make due with nothing more than your own body weight. The key is intensity and repetitions.

I have compiled this list of five simple body weight exercises that you can do anywhere and at anytime. You can do these five exercises even in the confines of the smallest hotel room.

• Push-Up - Who could forget the time honored push up? This simple exercise will give your chest, arms, and core a great workout. For greater variety, try changing the position of your hands or feet. I like to set a number of repetitions and try to accomplish it within a set time period. A hundred push ups in two minutes will make you really feel like you have done a major chest workout.

• Body Weight Squats exercise - The squat is one of the most basic body building moves. It is a compound exercise which works muscle groups from the back down to the feet. With a barbell it is a tremendous exercise, but do not let the fact that you will be doing them without added weight make you think they are easy. Like the push-ups, set a number of repetitions for your goal and try to achieve them in the shortest time period while keeping good form. For extra resistance, you could pick up a piece of your luggage and hold it while you do your squats!

• Lunges - The lunge will work your quadriceps, gluteus and hamstrings. Depending on how much space in your hotel room, you may have the space to do a variety of different types of lunges. If you only have a small space, you can do simple lunges. With a bit more space, you can do walking lunges or side lunges. Mix it up and feel the burn!

• Crunches - Some people hate crunches, but I have to say I love them. And there is no doubt that they are effective. For added resistance, you could hold the hotel room phone book above your head.

• Chair Dips - To give my triceps and shoulders a workout, I like to use the hotel room chair as my tool for chair dips. I've also used a coffee table or even the bed. We have to be creative when we are improvising.

As I mentioned, intensity and the number of reps are what can make this workout effective. If you are in great shape, you might have to repeat this workout once or more in order to match your abilities.

With the temptation of eating out and limited work out facilities, It is not always easy to stay fit while traveling, but with this basic workout, you will not have any excuse that you did not have a place to workout.

a list of good and nutritious foods to eat.

The Most Nutritious Foods In The World

 

In looking for the most nutritious foods we need to know there are two types of nutrients needed by the human body:

Macro nutrients: Carbohydrates, protein, healthy fat and water. They also include macro minerals (calcium, chloride, magnesium, phosphorus, potassium, sodium, iron). Macro nutrients are needed by our body in large amounts.

Micro nutrients: Vitamins, minerals and trace elements. Micro nutrients are needed by our body in small amounts.

The modern diet relies on many processed foods that have little nutritional value. Some experts believe that up to 90% of Americans are deficient in some of the most crucial nutrients. These deficiencies can lead to chronic and even life threatening diseases like osteoporosis, anemia, heart disease, diabetes, Alzheimer etc.

This isn't always directly, because certain nutrients protect us from certain diseases. For example, Omega 3 fatty acids lower cholesterol, protects against heart disease, promotes healthy eyesight, healthy joints and even healthy brain function.

So how can we address this issue? It's easy to improve our diet by going back to basics. You know, the standards of 50 years ago that said a balanced meal consisted of meat and three vegetables. It's also a good idea to eat raw fruits and vegetables as much a possible since cooking destroys many nutrients.

Eat organic foods if you can afford to. Not only do they taste better and contain no toxic chemicals compared to tradition commercial varieties, but organic produce is ripened on the plant so it contains more nutrients.

So what are the most nutritious foods?

So we need to know what the most nutritious foods are. It's not just the so called 'super' foods. Some of the most nutritious foods are found in the fresh produce section of any grocery store. Foods like:

Fruit

Apple.

Avocado

Banana.

Berries: Especially blueberries, cranberries, black currants and Ojai berries.

Grapefruit.

Grapes.

Mango.

Melons.

Orange.

Pear.

Pineapple.

Vegetables

Asparagus.

Avocado.

Broccoli.

Carrots.

Celery.

Corn

Leafy green: Kale, spinach. romaine lettuce, Brussels sprouts.

Olives

Onion.

peppers and chili.

Pumpkin

sweet potatoes (yams): Low GI.

Herbs and spices

Basil.

Cilantro (coriander).

Garlic.

Ginger.

Marjoram.

Parsley.

Spearmint.

Thyme.

Nuts (Best eaten raw without salt)

Almonds.

Brazil.

Cashew.

Macadamia.

Walnuts.

Note: Nuts should be eaten sparingly as they are high in fats and therefore calories.

Seeds (Eat raw)

Chiba.

Ground Flax-seed.

Hemp.

Pine nuts.

Pumpkin (petit).

Sesame.

Sunflower.

Note: Flax-seed and china seeds are excellent sources of Omega 3 fatty acids. In fact, flax-seed oil contains an even higher concentration of Omega 3 than fish oil does. But flax-seed must be ground prior to consumption as our body is unable to break through the husk to get to the nutrients inside.

Whole Grains

Barley.

Corn.

Oats.

Millet.

Quinoa.

Spelt.

Whole wheat (not white flour which is NOT healthy).

Legumes

Broad (Ava) beans.

Black beans.

Black eyed beans.

Chick Peas

Dammed (baby soy beans).

Kidney beans

Lentils

Lima Beans

Peas.

Pinto beans.

Soybeans.

Fats

Hemp oil.

Flax seed oil.

Rice bran oil.

Cold pressed extra virgin olive oil.

Note: Olive oil is not very heat stable which means it corrupts when it gets heated. It is best not to use it for cooking but as a dressing or glaze etc. So it's only on this list of most nutritious foods when used cold. The best oil for cooking is rice bran oil because it is heat stable.

Meat and Dairy

Cottage cheese.

Free range eggs.

Goat cheese.

Kefir.

Sardines (wild)

Skinless chicken breasts.

Tuna (wild)

Wild salmon.

Yogurt.

Natural sweeteners

Stevie.

Miniaturized honey.

Cyclist.

Note: Recent research indicates that artificial sweeteners like nutrias (aspartame) actually cause sugar cravings and result in further weight gain rather than weight loss.

Summary: Avoid processed foods as they contain little nutritional value and are generally high in either sugar or fat. Both of which will create a calorie surplus in your diet that can lead to weight gain. Conversely, you should eat more raw fruits, vegetables, nuts and seeds as they are high in nutrients and tend to be much lower in calories.

By introducing more of these foods into your diet, you will ensure that you receive the nutrients you need for a long and healthy life.

 

How a person used the equipment to quickly lose a lot of weight.

Find Out Everything You Need To Know About Fitness Equipment. Do You Need It? Or Are You Better Off Investing Into A Fitness Trainer?

Fitness equipment in your home will not produce the same fitness results that a qualified personal trainer can offer for around the same price as the expensive fitness equipment, if not cheaper. Since a piece of fitness equipment is nothing more than an object, it is unable to compete with the advantages that an actual fitness trainer can provide. This equipment will not assist you in the proper techniques for losing weight and getting into better shape. Additionally, fitness equipment will become useless once you achieve your desired level of health.

As a resident interested in improving their health, you need to establish a proper fitness plan. The expertise that a fitness trainer has with fitness equipment will provide you a much better knowledge.

Fitness Equipment Is A Temporary Solution To Better Health

The fitness equipment, regardless of what type of equipment it is, only has limited use. There is not one piece of fitness equipment that will assist you in completing all of your fitness goals.

Many people give up on their fitness goals or if they do reach them, the expensive exercise equipment invested in starts to collect dust.

Equipment For Fitness Will Not Plan Your Entire Workout

Regardless of the price that you pay for your fitness equipment, it will not plan your entire workout. It will not tell you everything that you need to do to succeed at your individual fitness goals.

Only a proper personal trainer can guide you to successfully completing your fitness goals, even if they seem impossible to tackle.

Invest Smart By Rethinking Your Fitness Equipment

In reality, there is not much of a difference between the price of fitness equipment and the price of hiring a personal trainer. Both options are considered expensive, but you will gain so much more from a personal trainer than you ever will from a piece of equipment.

Your Mental Health

Fitness equipment will not help you in maintaining your mental health. Even though you are trying to achieve a higher level of physical health, you will only receive the best results when you are mentally prepared for the enduring workout sessions that you will face.

A fitness trainer can assist you in keeping your morale up while the fitness equipment will encourage you to give up on your fitness goals, if anything.

Improving Your Social Life fitness goals

By investing in the services of a fitness trainer against purchasing fitness equipment at your local store, you can improve your social life fitness goals. You often meet other people with similar fitness goals when you work out in a fitness center.

These people will want you to succeed in your fitness goals as much as they wish to succeed in their own.

You will have someone to talk to (in your personal trainer) when you have questions regarding your fitness plans. A piece of fitness equipment is unable to carry on a conversation with you, leaving you with a lonely workout session.

So, In Conclusion..

Fitness equipment will do you little good unless you are using the fitness equipment of a fitness trainer that you have hired. Your fitness trainer, just like any human, will always be more valuable than a mechanical device.

As I'm sure you've seen numerous people line up at health clubs or gyms on the treadmills and other machines and avail to no results.

Truck Drivers and Fitness Equipment - Get the Best Deals on the Web

Is there fitness equipment specially designed for truck drivers? Where can you find equipments designed especially for drivers?

There are many resources which you can use. However, the only resource that I would recommend is the World Wide Web. This is because it helps you get in touch with equipment manufacturer from all over the world. You can place the order online and have the fitness equipment delivered to your residence.

The web offers two choices. Your local fitness store may not her any special equipment designed for truck drivers. In fact, they may find it odd that a truck driver would want to exercise inside the truck. People just don't understand that a person who spends close to fifty hours in a week driving trucks cannot join the gym and visit it regularly like other individuals.

Hence, you can find those firms manufacturing fitness equipment especially for drivers and for use in trucks on the web. Secondly, you can find a lot of information and assistance from other drivers and sellers on the Web. You cannot get in touch with sellers and chat with them for hours offline, can you?

However, you can post mail and contribute to web forums and get an encyclopedia of information in absolutely no time at all. Manufacturers will be in a position to recommend the right of fitness equipment for your requirements after analyzing the same. No other medium offers such benefits or convenience at such low costs. If you live in a rural or semi urban area, you will never find any fitness store that offers such great deals designed specially for truck drivers.

Best 300 Workout for Women

Women need to strength train for fat loss. That's surprising. And women can also train hard. That's surprising to a lot of folks as well. Here are some cool workouts for women's weight loss.

Now just because the 300 workout was built for a guy's movie doesn't mean we can't modify a workout originally made to chisel male Greek Statue bodies into a workout that will turn the average gal into a fitness Goddess.

The original 300 workout is brutal, and there are two ways we can modify it. First, by using the same exercises and decreasing the reps. And second, by keeping the reps but reducing the intensity of the exercises.

Let's do option A first, doing a workout with mostly the same exercises but fewer reps. So this becomes a 125 rep workout. Its tough, and is really for advanced female fitness only. A more beginner exercise is below.

a) Pullups - 5 reps (if you can't do real pullups, use the assisted pullup machine or even pull downs)

b) Dead lifts with 25lbs - 30 reps (in the original workouts, they used 135 pounds. We'll decrease the weight and use the EZ curl bar instead. Alternatively, you can do dumbbell squats with 15 pounds per hand).

c) Pushups - 20 reps (do a combination of regular and kneeling if necessary)

d) 12-inch Box jumps - 25 reps

e) Floor wipers - 20 reps (Use the EZ Curl Bar again, or a broomstick)

f) 1-arm Clean n Press with 10lbs Kettle bell - 20 reps total, not per arm

g) Pullups - 5 reps (same as above)

A woman with a moderate fitness level might try this 100 repetition workout (remember - minimize the rest between sets):

5 body weight rows

15 body weight squats

5 pushups

50 jumping jacks

10 mountain climbers

10 lunges

5 body weight rows

Those are some challenging workouts. Work with a trainer to come up with other ideas.

Just do this workout once as a test. You might try it every couple of months or so as a comparison, but don't train like this everyday.

And as always, train safe. If you aren't sure about the technique, your form, or don't feel comfortable with the workout, skip it!

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's body weight workouts for fat loss help you lose fat without any equipment at all.

Flavilicious Health and fitness Review -- Is Flavia Del Monte With regard to Real?

The Flavilicious Fitness program is a workout and nutrition plan for women. This is an advanced fitness plan for women who want to become more athletic by losing a lot of body fat and improving their overall physical abilities and muscle tone.

Flavilicious Fitness is the creation of Flavia Del Monte, a registered nurse who is also certified in personal training and nutrition.

This is a "personal experience" program as Del Monte herself underwent a strict workout and nutrition regimen in recent months in order to test much of the plan on herself and to provide proof that she can indeed help get women into shape. In her case, this seems to have worked as she has been measured at 13.5% body fat.

Can you get the same or similar results with her program? You may, but it's worth noting that it can take months and the duration it may require depends a great deal on your starting point. The more weight you have to lose, the longer it will take. This is why I can't give any time estimates as to how long it will take to achieve specific results with this plan.

Flavilicious Fitness is a demanding workout plan. You need to perform 5 workouts each week. During each of these workouts you focus on a specific body part. You do a variety of strength exercises to target the muscles in that body part from a variety of angles. The exercises are advanced and they do require a lot of effort from you.

This is also a program that requires a time commitment on your part. Each of these workouts takes about an hour to complete. You need to make sure you can spare this kind of time in order to get the workouts done.

Flavilicious Fitness isn't a weight loss plan. I believe it should only be done by women who want to get really lean and toned, fitness model style, and aren't afraid to put in the required effort.

There's little doubt that this program isn't for everyone. It's not for someone who isn't ready to put in a lot of hard work. It's not for someone who just wants to shed a few pounds. It is for a woman who wants to work smart and hard in order to get a fit, toned, and lean feminine figure.

I've looked at the workouts in this program. I don't doubt that they work. The quality of production is good, the explanations are clear, and the results that Flavia Del Monte got speak for themselves. You need to make a personal decision whether this program is for you or not. The decision is yours.

I recently did an interview with the author of this program. Here it is: Flavia Del Monte Interview
For more details about this program visit Flavilicious Fitness
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.