Tag: body

Perfect Bikini Body

Exercise

Exercising is one of the oldest methods that are used by people who want to remain fit. Swimming, bike riding and running are some of the most popular workouts. They burn your calories and ensure there is a rise in the metabolism. This in turn causes the quick burning of fat. You should make sure that you find adequate time to exercise so as to get the perfect bikini body and also stay fit.

Doing exercises as a team also helps in keeping the motivation high. You can join a team that is local or make your own team with friends where you can play a few times each week. Having an exercise buddy also assists a lot.

Please also note that you can actually burn many more calories by engaging in interval training. The high intensity kind of training for some 15 minute interval can also help.

Eating

Even if you are a plus size woman, you can eat right so as to cut fat in the most important areas. If you exercise and emphasize on the right diet, you will look good not only in a bikini but also in your normal clothing. Try to burn more calories than the one you ingest in your diet on a daily basis. You won’t be able to do this overnight, but always remember that the secret lies in the calories.

Running or walking for a distance of two miles usually burns about 200 calories. Cutting out some junk food and walking for some miles every day can really help you lose some of that unnecessary fat. Don’t take too much of desserts, snacks and sodas. To cut that weight, you should eat small meals frequently. Starving yourself doesn’t really help.

It’s important to remember that our brains usually take about 20 minutes to actually realize that you are indeed full. Your diet should be mainly proteins and carbs. Make sure it’s balanced. Around 40% of the calories should be from proteins such as beans, peanut butter, fish and chicken. Another 40% from carbs like whole wheat, brown rice, vegetables and sweet potatoes. The other 20% should be from the natural fats such as eggs, nuts and avocado.

Water is also very essential. Your intake should be anywhere between 2 to 3 liters every day. This aids in the reduction of fat as well as skin clearance.

Burn Body Fat Using Booty Band

Based on the name, you’re probably assuming that a Booty Band is only meant for booty exercises… Well, although, it is somewhat true, it’s also, not the entire story… You see, when you work out your booty utilizing a Booty Band, you’ll also, be working out other parts of your body and you’ll be burning body fat in the speed of light. You’ll also, be strengthening different parts of your body, as the resistance offered will allow for this to occur, without any additional efforts from your end.

This is no gimmick. If you use a Booty Band on a regular basis for at least 5 to 10 minutes, you will notice a significant change in your figure in just 30 days. Not only will you notice that different parts of your body are looking more firm and toned, but you’ll also, see that there’s been some significant weight loss.

Sure, as mentioned before, the name may be misleading, but we are here to tell you, that “yes” it will make your booty look nicer than ever before, but we also, want to tell you about the other ways that this will support you while trying to burn fat off your body.

For starters, when you use it, you’ll also, be working out your legs extensively in a fashion that keeps your knees aligned as well as your core for best results. Moreover, you’ll also, be working out your arms, as many of the recommended exercises involve the movement of your arms and you can even add some light weights to optimize toning and / or firming.

One of the primary exercises recommended to burn fat fast is their lower body sculpting circuit workout. This will start off with the Level 1 Booty Band and some of the exercises for Level 1 individuals. Then, it will proceed to more advanced workouts utilizing the Level 3 Booty Band.

Level 3 Booty Band workouts are a bit more intense, as it is a more advanced level. However, typically these exercises don’t take too long and the fat burning results are truly incredible.

You will need a Booty Band and a mat, as these exercises will mainly be done on the floor.

You’ll begin with a warm up involving Dynamic Movements and then it will proceed with a number of different movements / exercises, which will increase your heart rate and power up that body fat burning mode, which we all have…

Some of the exercises you should do along with a Booty Band:

  • Step-ups
  • Iron Legs Squats
  • Curtsey Lunges
  • High Knees
  • Slow Mountain Climbers
  • In/Out Jax
  • Leg Lifts
  • Bridge Hops
  • Push-ups
  • Plank Jax
  • Tricep Dips
  • Alt Side Planks
  • Alternating Plank Balance

All these are typically done in sets of 10 or 15 times each…

Build Muscle Fast

Train For Strength

If you want to build muscle, you must train for strength. A stronger muscle is a bigger muscle because the fibres have to grow to accommodate greater load. If you started out bench pressing 25 kilos, can you imagine how much bigger your chest, shoulders and arms would be if you increased your Bench Press to 100 kilos?

Stick To The Basics

For sure, you will put on size when you apply resistance to a muscle. But not all exercises are created equal. Basic, compound exercises which use different muscle groups build muscle faster than cables, machines or bodyweight training. Lat Pulldowns build your latissimus dorsi muscles, rear shoulders and biceps. But Deadlifts work your legs, glutes, hips, lower back, middle and upper back, traps, rear shoulders, arms and abs.

Eat On Schedule

It is very important to regularly feed your body with valuable nutrients throughout the day and especially the hours after you exercise.

Consuming plenty of protein and carbs within around 30 minutes of your workout will probably make the single biggest difference in your muscle building program.

The reason for this is that this time period is when your body MOST NEEDS FUEL to rebuild your muscles. If there’s no fuel or not enough, this will limit your muscle building progress.

The amount of calories you need will depend on your somatotype and your fitness goals.

Throughout the day, you will have to eat every two to three hours to keep your body in an anabolic environment the entire day. Anabolic means to support muscle growth.

Finally, always get good quality sleep. The biggest misconception about building muscle is that you grow while training. Exercise merely stimulates muscle building but actual growth happens during rest and recovery and only with the right fuel. Aim for 7 to 8 hours of sleep every night.

Women and Strength Training

Use total body workouts or upper/lower splits. There is no reason to use a traditional bodybuilding split where you work different muscle groups on different days. Total body workouts or upper/lower splits are the only splits you will ever need. They allow you to work your muscle groups more frequently and they are more practical. If you use total body workouts, you should train three days per week on non-consecutive days. If you use upper/lower splits, you can train three or four days per week.

Use big, compound movements. The majority of your exercises should be movements that require a lot of muscle mass. Some examples include squats, deadlifts, lunges, push-ups, overhead presses, dumbbell and barbell presses, rows with dumbbells and cable machines, chin-ups, dips, planks, and all their variations. These are the exercises that will help you build a lean, sexy body that can actually function in the real work. In fact, these are the only exercises you will ever need to build the body you desire.

Going with number two, do not use machines. Just stay away from them. You will build a better body (aesthetically and functionally) doing bodyweight exercises or using dumbbells and barbells. Also, machines force you to use a fixed path, and your body does not operate that way. Machines can actually be harmful if they force you in a path your body wouldn’t normally travel. Also, they don’t force you to use your stabilizers; this makes the movement easier.

Lift heavy. Too many women are afraid to pick up anything other than a pink dumbbell because they’re afraid they’ll get big and bulky. Look, it won’t happen. It has never happened to any women I have ever training, and it won’t happen to you. You should lift in the higher rep range (10-15 reps) but you should also lift heavy (5-8 rep range). Trust me, this will do nothing but improve your aesthetic appearance and confidence.

Lay off the long, slow cardio. Long, slow cardio will not help you develop a lean, sexy look. The only thing long, slow cardio will do is give you a “skinny fat” appearance. Don’t believe me? Take a look at most marathon runners.

Building Stronger Glutes

Glute Bridges/Hip Thrusts.

First, you have the glute bridge, sometimes referred to as the hip thrust. This exercise is excellent for isolating the glutes as best as possible while helping you gain explosive power.

To do this, place your upper body across a flat bench and then position yourself, so you are sitting on the floor a barbell across your hips. Now squeeze the glutes and raise the bar up as high as you can go. Pause there and then lower down to complete the rep.

The Glute-Ham Raise.

Next up you have the glute-ham raise. This movement is perfect for getting a good pump in the glutes, which can then bring about an increase in muscle size. To perform it, you will want to position yourself so you are face down on an incline bench with your hips at the top of the bench and your legs tangling down behind it. Note you will be in a reverse position of how you would usually sit on the bench.

From there, squeeze your glutes and lift your legs up and towards the ceiling. Hold at the very top and pause before lowering down. Repeat until the desired number of reps are completed.

If you are fortunate, you may be able to find a gym that has a glute-ham raise machine and use that instead. This would allow you to add weight, making the entire exercise more challenging.

Sumo Squat.

Finally, the sumo squat is the last exercise to consider adding to your glute-building routine. To do this one, position yourself as you would if you were doing a standard sumo squat with a bar across your back.

Bend down and go as low as you can, thinking of pressing through the glutes as you do. Lower yourself down, pause and then press up to complete the rep. As a bonus, this one is also ideal for working the quads and hamstrings as well.

Get a Sexy Body For Summer

In order to get a sexy body and become toned and cut you need to begin by exercises on a daily basis. You should do aerobic and weight training exercise because when you do aerobic you will burn calories and have less fat on your body and weight training will build muscle. Since you can not tone fat you need to lose as much as possible while muscle is very easy to tone.

Another way to lose fat and get a sexy body is by losing extra pounds in hard to lose places. While many people focus on their stomach, and forget about the hard to lose areas. Shaving a few extra pounds off your face, ankles, back, or even hips can change your overall appearance greatly. Not only will you see a different in your appearance but also on the scale.

A good way to lose weight is by using a system, that provides you with a plan, also known as a “blueprint”. Weight loss systems can guide you through losing weight in a very simple manner then will be easy to accomplish for you. When you look for a weight loss system you need to find one that is proven to work through other peoples testimonials so you know you will get results.

There are some weight loss systems that claim they can get a sexy body for you overnight but don’t fall for this because it is scientifically proven to be false and you will just waste money. You need to work hard by exercising everyday and have patience. If you start to use the methods in this system you will see results in weeks. This system has changed the lives of thousands, and can help you to.

Body Acne Treatment

Apple Cider Vinegar

ACV does wonders to the skin. It helps to treat a variety of skin issues and body acne is no exception. It is a spectacular anti bacterial agent that also balances the PH levels of the skin. Just make sure that you are not applying it directly to your skin, rather you are using a diluted version. Dab a cotton swab and apply it to your skin. Leave it on overnight and wash off in the morning.

Tea Tree Oil

Tea tree oil is an effective antiseptic. When applied to the acne, it kills bacteria and dries out the pimples without being too harsh on your skin. If you have extremely sensitive skin, you can also mix it in with some olive oil and then apply it to your acne. Just ensure that you are not applying the oil all over your skin, rather you are spot treating the pimples.

Green Tea Rinse

Green tea is a powerful antioxidant. Apart from its gazillion other benefits. It can help you treat acne easily and effectively. Drinking 2 cups of green tea a day will help reduce inflammation in the body which will eventually lead to minimized acne. You can also use green tea as a toner for the regions which break out the most. Just prepare some green tea and store it in a spray bottle. Every time after you shower, spray it all over your body.

Baking Soda Scrub

This scrub is potent so you need to ensure that you are not using it more than once a week. It contains a high concentration of alkaline and can be too rough for your skin if used excessively. Mix two tbsp. of baking soda with water until it forms a thick paste. Apply it to the areas affected by acne and gently scrub away the dirt and dead skin cells. Make sure to use a light hand when doing this.

Honey and Turmeric Mask

Honey moisturizes the skin and turmeric helps with controlled sebum production, brightens the skin and prevents scarring. Take 2 tbsp. of honey and a tsp. of turmeric. Mix the two together and apply it to your skin. Let it sit there for about 15 minutes and wash off with lukewarm water. Repeat this twice a week. Note that if these natural remedies didn’t work for you, you can always resort to professional acne treatments.

Loofahs and Flannels

Know the Using Techniques of a Loofah

Face

  • It goes without saying that regular exfoliation of the skin with loofah helps keep the dirt and bacteria away, thus bringing about a fresh and supple look. Loofahs are mostly stiff and quite fibrous for use. So, choose the loofah that is a little soft (not harsh) for your face. In case the loofah is still rough, soak it in warm water till it softens.
  • Squeeze the excess water from the loofah after soaking it in warm water. Apply your favorite soap or facial wash on the loofah and rub it thoroughly with hand.
  • Rub your neck, face, and nape gently with the loofah, applying little pressure wherever necessary to remove the dead skin cells. Avoid loofah use around the eyes or nose.
  • Rinse with cold fresh water and pat dry for a fresh and glowing facial skin.

Body

  • Apply shower gel or body wash on your loofah and scrub the body in a circular motion. Press mildly to get rid of the dead skin cells.
  • Pay special heed to places which have rough skin patches. Regular and repeated use of loofah on rough and coarser skin areas would just help it to become smooth and soft.
  • Rinse your body with cold water and pat dry with a clean towel.
  • Try the Bamboo Loofah Full Body Scrubber. It’s quite gentle on sensitive skin.

How is Loofah Good for Your Skin?

  • Loofah helps with deep cleaning and helps you to get rid of clingy and uninvited guests like germs, bacteria, and dirt particles on a regular basis. Thanks to the net like structures of the loofah, the grime and dirt are all rubbed out leaving your skin to glow.
  • Loofah assists you getting an effective exfoliation by removing all the dead skin cells successfully. The loofah unlike the myths is quite soft and gentle on your skin and helps bring about that young feel to it.
  • A softly rubbed loofah would help you to clean all the sweat pores, thus making your skin soft and smooth just like the ones are shown in the commercials.
  • A good loofah massage is also known to drain out all the stored anxiety and stress. Also, the loofah use and rubbing the skin is believed to accelerate the blood flow and circulation giving you an amazing and enviable skin.

How Do I Take Care of My Loofah or Flannel?

  • Hang the loofah and flannel after you have thoroughly washed it under the running water, and make sure it dries well.
  • In case you have you shaved your legs and hands, try avoiding the use of loofah or flannel as the bacteria might freely enter your skin through cuts and bruises.
  • Avoid using loofah or flannel on your genitals or face.
  • It doesn’t matter what loofah or flannel you are using, but clean it every week and keep it soaked in a diluted bleach solution for about 5 minutes.
  • In case you are using a natural loofah, replace it every month, but if you use the plastic ones, you can keep it for two months. If you notice mold growing on the loofah, get it replaced right away.

Keep Fit at the Office

  1. Alternate Sitting and Standing
    Instead of just keeping your body idle, why not sit and stand at different times of the day! This keeps the blood flowing all-throughout your body! Did you know that just standing up burns fat? If you’re not typing or reading from a screen, try stretching your legs and stand up to take that call or brainstorm on your feet. Some people who’ve tried it say it keeps them more alert and responsive while working!
  2. Try Walking Meetings
    You don’t have to be alone in keeping fit at the office! Encourage your co-workers to join you in having a meeting while walking! It doesn’t have to be that long, just going down to the nearest store for coffee or a snack is enough. Exercise your mind and body by moving your legs to get the blood pumping while absorbing sunlight for some vitamin D to give skin that natural glow and stay awake.
  3. Strengthen Calves
    Feel like your feet are turning into cement? Try pointing your toes while sitting down or standing up! Not only will it stretch your toes and crack some knots, but it will also strengthen your feet and calves to keep it firm. It will relax your lower body and ready your legs ready for your walk to the car or even straight home! Do this as often as you like stretch some muscles and give better leg definition.
  4. Shoulder Blade Squeezes
    When work is building up and you feel like the weight of the world is on your shoulders, why not relax your shoulders with simple exercises! You can sit down, straighten posture, and move your elbows backwards like you’re squeezing something with your shoulder blades, stay in that position for 15-20 seconds and release. Do as many times as you want or need, it will help shake off anxiety.
  5. Take time to Meditate
    This is the easiest exercise you can do at the office that can greatly benefit your fitness and your overall well-being as well. Taking a small time off your day to take a break; close your eyes, clear all thoughts, and focus on breathing is essential to be able to continue on with the day more productively and calmly. Overthinking and overstressing will age our body faster and leave us constantly tired.

Squat Variations

Single-Leg Squat

Also known as Pistol squats, these are great for improving balance. Spread your hands in the front. Lift the other leg and keep it straight just like your hands. Lower your upper body. Lift your body upwards without falling down. It might seem a bit tricky in the beginning but soon you will be able to do it without falling down.

Squat Pulses

You can target the muscles of your lower body with the help of this exercise. Lower your body as you would do in a normal squat. Then in that position move your upper body with the help of your thighs up and down in the same knee bent position. You can also call it pulsing up and down. Do the exercise properly to reap its numerous benefits.

Dumbbell Split Squat

This exercise is a sure shot method to target your thigh muscles. Keep your left foot on an elevated platform. The right foot will be out of the front and bent the knee. Grab a dumbbell with both hands and let them be by your side. Bend your knees further and lower your body down. Lift your body up. Maintain a proper posture and keep on repeating the movement.

Braced Squat

it will increase the stability in the core and will help you in strengthening your lower body part. To do the exercise, you need to stand with some distance between your feet. Hold a weighted plate in the front with the help of both hands. Keep your hands straight so that the plate is right in front of your face. Lower your body and then move it back into the primary position.

Chair Squat

This exercise can be performed easily anywhere all you need is a chair. Stand in front of a chair. Lower your body as if you are to sit on the chair but do not sit on the chair. Stop a few inches above the chair. With the help of your abdominal muscles hold your body. You can even straighten your arms out in the front to make it easier. Move your body upwards and repeat the exercise. To increase the level of difficulty, you can do the exercise on your toes.