You are not alone if you are looking for a workout routine in an attempt to lose weight. In this article, we will cover the reasons why you should have a good workout routine and also reveal some tips on how to make your weight loss workout program as easy and effortless as possible.
You will find many two types of people out there, the ones who think that weight loss is achieved through strict dieting and those who think that weight loss is achieved through vigorous exercise. But the truth is that you really need a combination of both to get the best results that can be sustained in the long term.
Workout routines are very important for weight loss. Unfortunately, most fitness gurus out there do not emphasize their importance.
Routines help build habits – If you want to achieve any fitness goal, then you need to integrate a workout program in your life because this is what is going to set up a habit. However, the most important thing is that you actually strictly follow your workout routines.
It takes time to burn fat – The other reason we need a good workout plan in order to achieve weight loss is because the body does not burn fat instantly. The only way you can achieve instant fat burn is through surgery or by using really harmful weight loss products. However, the weight loss achieved in such a way is going to be short-lived and is not sustainable.
In order for a weight loss workout routine to be successful, you need to integrate it in your lifestyle. In other words, lifestyle changes are required over a long period of time for permanent weight loss.
There are two important things to bear in mind when you are creating your own weight loss workout program which are discussed below.
You need to think about your own personal needs rather than just following a work out template that is not customized. For example, workout plans for women will differ from the ones designed for men because their bodies are different.
Your fitness goal also differs because some people want to achieve weight loss without getting muscles whereas some people want to build muscles and lose weight as a result. You need to take a workout schedule and adapt it to suit your own needs and this might involve some research on the Internet as well as getting in touch with a fitness instructor.
The other important aspect to bear in mind when choosing a weight loss workout plan is the fact that you need to enjoy it in order to practice it for a long period of time. If the workout is not fun then you are not going to do it. It is easier to make your workout routine a habit if you really enjoy doing it.
One example of a workout that has become very popular recently because it is fun and motivating is the Jillian Michaels Body Revolution. People like the instructor and also the way the workouts are structured. The Jillian Michaels Body Revolution schedule is also designed to increase fitness gradually and get maximum results. Click Here to see a full review of this dvd workout.
If you just want to do something simpler such as running, then you could consider either running outside or getting a high spec treadmill for your home.
We have discussed some important factors to bear in mind when considering workout programs for weight loss. Now, let us discuss some of the tips that will help you lose weight with as little effort as possible and which will make your workout routine give you better results faster.
However, you need to bear in mind that significant weight loss does not happen overnight. What you need to aim at is lifelong results when you are planning your weight loss workout routine.
It is recommended that you introduce one of the below habits every two weeks and not try and implement all of them at once. By introducing these habits in combination with your weight loss workout routine you will see significant results in a short period of time.
Proteins with each meal – If you are planning to lose weight then you need to start cutting down the carbohydrates you are consuming and replace those carbohydrates with protein instead. Proteins burns fat more than carbohydrates do. This is because the body needs to do more work in order to digest proteins and as a result burns more calories in the process. Protein also has the effect of making you feel fuller for longer and this will therefore stop any cravings you have in between meals.
Chew on your food more – Most of us do not really chew enough our food these days. Instead we just chew on our food a couple of times before swallowing it. You need to spend at least 20 minutes having any meal. It is recommended that you chew 20 times on your food before swallowing. This will give your mind my plenty of time to register when you are full and as a result you will eat less. You will also start to notice that you enjoy your food more this way.
Be organized – The reason people eat junk or overeat is because they do not plan their meals ahead of time. When it is time for a meal and it is not ready then they just grab anything that is available and mindlessly eat. If you start planning your meals, you will notice that you will stop mindless eating and this will help your weight loss.
Put your workout sessions on your calendar – By planning your workout routines properly, this will ensure that you stick to your plan. This goes hand-in-hand with planning your meals.
The above tips are easy to integrate into your lifestyle. It will require some commitments but you will see great results from it. Do not forget to only introduce a new habit once every two weeks. Hopefully, by taking on board these tips your workout routine will work wonders for you.
You will have heard of the Turbo Fire workout from either the infomercial or maybe you are already familiar with the Beachbody suite of popular workout programs such as ChaLEAN Extreme, Turbo Jam and P90X among others.
You are probably having trouble finding out whether this is a genuine workout that produces real results or whether it is yet another new gimmicky workout by some inexperienced personal trainer purely to make money.
You have come to the right place because I have written this article to provide a round-up of real Turbo Fire reviews and results from real users of this workout program. I have looked for honest and independent Turbo Fire workout program customer reviews from various places on the Internet. I have also shared with you some of the concerns that some of the existing and potential users of this workout have about it.
As mentioned above, Turbo Fire is a new workout program brought out by Beachbody. It has been created by Chalene Johnson who is also the creator of other Beachbody workouts such as ChaLEAN Extreme.
It is essentially an intense cardio workout and the DVDs consist of 12 different workouts, lasting from 10 to 55 minutes each. The program is designed to last for three months. Beachbody claim that this workout will get you leaner even though you will be working out less than half the time you would with other cardio programs.
They claim this is because the exercises are designed to burn nine times more fat than other cardio workout programs out there.
The innovative aspect of Turbo Fire is the fact that Chalene Johnson has added HIIT workouts to this program. HITT stands for High Intensity Interval Training and these workouts burn a high number of calories.
When you buy this workout program from the official Beachbody website from the link below, you get the following:
As an additional incentive, if you send in your Turbo Fire before-and-after pictures, you get a free branded tank-top. When you buy from the official Beachbody website at this link, you also get a 90-Day money back guarantee.
You have obviously come here to read about Turbo Fire fitness workout video reviews when it comes to weight loss and toning up so here they are. The Turbo Fire reviews have been taken from trusted sources such as Amazon and other reliable forums and blogs.
Some people claim that they lost a lot of weight within a very short period of time:
I was putting up lots of weight due to junk food I eat so I was desperately looking for a solution which can help me lose weight. Within 1 month I lost over 29 pounds which is better then what I lost with turbo jam.
In this Turbo Fire review, people seem to have benefited from lean muscle definition:
I am a person that works out a lot, and I just started this program 3 days ago, and I can already feel definition in my arms, legs, and abs.
Turbo Fire is presented as being a fun and motivating workout program and also as burning more calories than other cardio workouts:
The music gets you pumped and you keep wanting to come back for more. You never get bored because you are always challenging yourself to go harder…I wear a heart rate monitor and I burn more calories than when I run outdoors or on the treadmill.
OnFire, Springfield, Beachbody.com
In this Turbo Fire HITT and cardio workout review, the user seemed to find the way the DVDs are designed very useful and also found that Chalene Johnson was really motivating:
Also, I love the fact that each video has the running time in the title (example -“Fire 45”, “HIIT 15”). You can check your schedule and figure out which length best fits in with your day. There’s also a countdown clock at the bottom, so you know exactly how much time you have left…To top it all off, Chalene is very motivating and energetic. A good instructor makes all the difference in the world.
A. randall “amr”, Oklohoma, Amazon.com
I did not find any clearly bad reviews for Turbo Fire dvd exercise program. However, there were people that had some concerns.
Aimed at beginners and intermediate level – Essentially, some people felt that if you are already fit and consider yourself in shape, this workout might not be as challenging for you. They suggest you go for a more intense workout such as Focus T25. This seems like a fair point and worth considering before deciding which workout program to go for.
Mainly cardio – Others thought that this workout is not for people who want to get leaner and who also want to build strong muscles at the same time. My research has shown that this is primarily a cardio-based workout program but it has also shown that there is some emphasis on building lean muscle. So, it covers both cardio and building of lean muscle.
Overall, my research shows that the Turbo Fire results that some people have obtained are promising if your fitness goal is to lose weight and get a lean and toned body. Therefore, we would definitely recommend that you buy it to start your weight loss and getting toned journey. However, we recommend that you buy Turbo Fire from the official website from the link below in order to make sure that you get the 60 day money-back guarantee. If you buy from re-sellers like Amazon, you run the risk of not getting the money-back guarantee.
Photo by befiitter
If you want to lose weight fast, you have to complement changes to your diet with regular exercise routines and other lifestyle changes.
In this previous article, we went through the changes that are needed to your diet to achieve fast weight loss. In this article, we are going to address some of the lifestyle changes and exercise routines required to complement the changes to your diet.
It does not matter if you do not already do some sort of exercise such as running or cycling. All you need to start off with is just 20 minutes of brisk walking every day and build it up from there.
The aim here is to speed up your metabolism and this is achieved by staying active on a daily basis. With time, you will get fitter and you can then adopt more challenging forms of exercise to push your body further.
You need to be able to differentiate between cardiovascular exercises and high intensity fat loss exercises.
For example jogging will not achieve significant weight loss because it is mostly a cardiovascular exercise. In order to burn fat you need to perform exercises that elevate your heart rate to about 80 percent of its maximum rate.
Elevated heart rate will burn the most calories in the shortest amount of time. The idea is to keep the heart rate elevated for some time, approximately 30 seconds to a minute, and then have a break of 30 seconds or so in between intervals of high intensity exercise to control the heart rate.
Most types of exercises can be performed in this way whether it is running on a treadmill or outside, kettlebell exercises, or squats.
This might come as a surprise to some of you but muscle building actually contributes to fat loss. When you are building muscles, you are changing the proportion of fat in your body because the more muscles you have occupying your body the less space there is for fat.
But the main benefit of building muscles is the fact that muscles help you burn more calories. For every extra pound of muscle you add to your body you can burn up to an extra 50 calories a day compared to pound of fat which only burns 2 calories a day.
Therefore, to increase your metabolism, and start burning more calories on a daily basis, you need to start building more muscles. This is the only way you are going to get that lean physique you have been after.
A lot of us get this wrong especially when we are just starting to work out. We tend to focus more on the upper body thinking that is the most important part and just ignore the lower body.
This is not a good training practice. Training your legs is important to aid weight loss. By training your legs, I do not mean running or cycling. The exercises I am referring to are dead lifts, heavy squats, and lunges. These are extremely powerful exercises, also called compound exercises because they burn a vast amount of calories for the amount of time spent on the exercise.
You will know this if you have ever performed a squat, especially one where you are holding a weight because it is so physically demanding. You will sweat a lot and feel like you have just cycled a few miles. Not only do these types of exercises burn a large number of calories, they also increase your overall body strength.
If you set the bar too high at the start, you will just end up being overwhelmed with the number of changes you trying to integrate all at once into your current lifestyle. Eventually, you will just give up.
You need to realize that you need a lifestyle change to help you with your weight loss because it is your current lifestyle that has caused you to become the way you currently are. But you also need to realize that lifestyle changes are not easy, and gradual changes are needed to be successful and sustainable.
It is recommended that you start with making little changes every day and then once your body has adapted to that change start adding more and more changes.
Let me give you an example of what I mean by that. Let us say you currently do not exercise at all. You should start off by doing a brisk walk three to four times a week and then, the following week, increasing it to a daily walk. And then the week after swap some of these walks with a short workout, such as squats or a quick run.
The other important thing to keep in mind is the fact that it has been statistically proven fact it takes 21 days to set a habit. Therefore, whatever change you are ultimately aiming at, you need to stick to it for at least 21 days in a row for it to become a habit. And once the 21 days have passed, it will just become second nature.
You will undoubtedly face challenges in your journey towards mastering how to lose weight fast, especially at the start. Therefore, in order to stay motivated and keep pushing you will need to start surrounding yourself with like-minded people.
If you happen to have friends who are on a similar weight loss program then that is fantastic as you can share ideas and results and keep each other motivated. You can also meet people in the gym or join online communities where you can talk about fitness and share your results.
After reading the above article, you should now have a good idea of the lifestyle changes and exercise routines required in order to lose weight fast. The above tips should be complemented with the right changes to your diet to see maximum results.
Photo by anotherlunch.com
Snacking is one of those things that most of us cannot go by our day without. And that applies most of all to kids who say that their favorite meal of the day is when they snack. In this article, we will cover the benefits of healthy snacking for kids as well as adults and also go through various options for healthy snacking.
Contrary to the popular belief, snacking can be a vital part of an adult and a child’s daily diet. This is due to the fact that if you start to snack in between main meals, you will automatically eat a smaller portion size for your main meal and therefore, this contributes to maintaining a healthy weight.
Eating in this way also ensures that your body gets a good energy boost throughout the day instead of experiencing energy highs and lows which happens with spaced out main meals. The body’s metabolic rate also speeds up with this technique of eating smaller portion-sized main meals and snacking in between which means that the body will process the food you eat a lot quicker and also burn it off a lot quicker resulting in easier weight maintenance.
Healthy snacks prepared at home have higher nutritional value than pre-packaged snacks sold in supermarkets and therefore are a better choice for snacking. On top of being a good source of energy, healthy snacks provide fiber which helps the body in its cleansing function. Having now given you an overview of healthy snacking, let us now talk about the benefits of healthy snacking to children.
Essentially, if your kids are having healthy snacks, the result is a more robust immune system which in turn means they are less likely to fall ill and therefore less trips to the doctor. It can be very difficult to try and get your kids to have healthy snacks such as fresh fruits and vegetables, nuts, yogurt, and low-fat cheese. Kids would rather have candy or potato chips and other sugary snacks.
However, not only are the latter snacks less beneficial to them in the sense that they don’t provide the nutrients in the required food groups for children but they also leave residues of sodium and fat in their bodies. These unhealthy snacks also give them energy spikes just after being eaten but sends them crashing after a while. The other drawback of these unhealthy snacks is the fact that because of their high salt content they tend to dehydrate the body very quickly and water is vital to the body.
The key is to initially give your kids alternatives to the usual unhealthy snacks because it can be difficult to keep them away from those tasty readily available snacks from the supermarkets. For example, if your kids have a sweet tooth and like cookies and chocolate, you can try giving them oatmeal cookies and fruit juice popsicles and try replacing regular chips with baked chips instead.
Getting your kids to snack on healthy food will help them at school as they will be more energetic and less grumpy and will therefore be more able to perform better overall. Not only that, but you are helping them pave the way to a healthy body and avoid diseases such as diabetes, heart disease, obesity, cancer, and other life-threatening diseases caused by unhealthy eating habits.
Now, as adults, we find it very difficult to stick to our diets when we start to get a bit peckish between meals, to the extent that some dieters eliminate snacking between meals completely from their diets in an attempt to reduce the calorie intake for the day.
However, this is not the best option in most cases, because it leads to the unavoidable irritation in the afternoon around 4pm when it feels like lunch has been a while back and it’s a while before dinner. In order to avoid these cravings and feelings of irritation, have a variety of healthy snacks spaced out throughout the day.
This will keep your energy levels up and increase your metabolism throughout the day and also ensure that you don’t have any cravings. Here are some tips which will help you choose healthy snacks and eat better.
These days, because most people live hectic lives, they tend to have very spaced out meals which does not benefit their diet plan. By leaving long periods between meals, your body’s metabolic rate slows down, and this also applies to calorie controlled diet where the body is not getting as much food as it needs.
A good guideline is to eat every three hours, for example, have a good-sized breakfast around 8, lunch around 12, snack around 3:30 in the afternoon, have your dinner around 7 and last thing before going to bed around 10, have a snack which is high in protein. This way, your body is forced to keep your metabolism up and burn the calories you are eating which will result in high energy levels throughout the day and keep any unhealthy eating habits at bay.
How many times have you found yourself peckish and just not found anything to eat at hand? This is what starts the habit of unhealthy snacking which results in weight gain. The solution is to always have a packed healthy snack whether you are going to work, going on vacation or just going out for the day.
It is also a good idea to always keep a healthy snack in your desk drawer at work and in your car for emergencies. This will help keep you away from the vending machines at work and the fast food places when on vacation or a day out. Not only will this new habit stop you from gaining weight, but it will also save you money.
A healthy snack needs to have nutrients in the relevant food groups in this case complex carbohydrates, protein and fat. The following are just a few examples of some healthy snacks:
The above healthy snack options will stop you from any unwanted temptations during the day and will also keep you energetic throughout the day as they are high in fiber protein and healthy fats.
Hopefully, after reading this article, you have a good idea what a healthy snack is, and know some good options for a child as well as for an adult. Also, remember the importance of spreading the intake of calories throughout the day to maintain good energy levels as opposed to having big main meals, which will give you energy spikes but then cause you to crash later on.