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    5 exercises that unbelievably increase your body stamina


    Exercises and stamina

    It’s crucial for you to have a good stamina in your body. An adequate level of energy is needed for everything. It is required for you to carry out day to day activities, to carry out your professional works, and you also need to have a good stamina to have a satisfying sex life as it requires a lot of stamina to spend a long time in bed with your partner. These are the reasons why you should be concerned about your stamina.

    READ: How Better Yoga Asanas Help To Increase Your Stamina

    A healthy diet and regular workouts are the best ways to maintain your overall health. According to the study, lack of exercise is a major reason for chronic diseases. However, you should have enough knowledge about various diet plans and exercises to get the most out of your diets and workouts. In this article, we will discuss some exercises that can help you to boost your stamina significantly. Moreover, some of the exercises mentioned in the list can also help in erectile dysfunction treatment. How good is that?

    What are some of the exercises you should add to your fitness routine for an improved stamina?

    There are hundreds and thousands of exercises. All of them have their own benefits. Let’s take a look at five specific exercises to add to your fitness routine to improve your stamina.

     – Cardiovascular workouts

    Cardiovascular workouts are also known as cardio-respiratory exercise. These exercises impact your overall muscles leading to a better pumping of your heart, which means a better circulation of oxygen in your overall body. There are numerous health benefits of cardiovascular workouts, such as better blood circulation, lower blood pressure, better lung capacity, reduced risk of cardiovascular diseases, and it also helps to reduce your fats and improve your sex life.

    READ: 5 Yoga Postures to Boost Libido

    The study shows that aerobic exercises can significantly improve your erectile. You can find various cardio machines, such as an elliptical trainer, treadmill, and others for cardiovascular workouts. The majority of the gyms have these machines.

     – Weight-training

    Weight-training is one of the crucial parts of any fitness program. This strength training plays a major role in the development of strength and skeleton muscles. The equipment, such as dumbbells, weighted bars, and weighted stacks are in use for weight training for opposing the forces generated by muscles. This type of training targets the specific muscle to increase the strength and to improve the shape of that specific muscle.

    At first, you can begin with low weight dumbbells and equipment. After some time, you can gradually increase the weight. The combination of weight training and aerobics can work out best for decreasing your body fats and to boost your strength.

     – Plyometrics

    Plyometrics is another name for jump training. This type of training was originally developed for athletes participating in the Olympics. Nowadays these workouts are gaining popularity among the normal people of all age groups. Plyometrics conditions your body with dynamic resistance workouts.

    READ: 5 Libido Boosters All Men Should Take

    These workouts rapidly stretch your muscles followed up with rapidly shortening phase. Some of the popular plyometrics exercises are hoping and jumping. Plyometrics help to enhance the strength of your muscles and joints.

     – Cycling

    Cycling is one of the best and also one of the easiest exercises you can do to improve your stamina. All you need it a cycle and you can ride your cycle anytime at anyplace. However, you should first learn how to cycle before you can ride a cycle. It’s very easy to learn how to cycle and it does not take much time as well. A regular cycling makes your leg muscles stronger and it also increases the mobility of your knee joints.

    Another great benefit of cycling is that it can help you to lose your calories and fats quickly. You can burn around 235 calories within an hour of cycling. According to the study, losing your weight can help to enhance your sexual desire and sexual satisfaction. To increase your sexual performance, you can also try a top rated testosterone booster.

     – Jogging

    The final exercise in the list that can help to enhance your stamina is jogging. It’s another simple exercise to perform. Jogging is a form of trotting at a low and comfortable speed. Jogging can help to burn your fats and lose your weight twice as quickly as walking. A regular jogging can improve the strength of your bones and muscles. It also significantly enhances your physical fitness, as jogging requires you to maintain a stable speed for a long duration of time. This is one of the best endurance training.

    Conclusion

    You should add all the five exercises mentioned in this list immediately in your fitness routine. You will definitely experience a rise in your level of stamina after adding these exercises to your workout plan. Modify your diet plan as well to experience a further improvement in your overall health. Furthermore, you can also consider some male enhancement supplements like G Rock Me to improve your stamina and overall sexual performance. 

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    Natural Ways to Fight against Backache

    Painkillers as we know aren’t the best possible solution in the long run but what can one do in case of extreme situations. Treatment needs to be holistic and something that provides a life-long solution. Hence resorting to certain simpler home techniques gives you that permanent relief naturally. So, in the case of backache, adopt the following six ways for alleviating and relieving your pain.

    Yoga for Back Pain

    Yoga definitely helps in findingthe required support from within. It teaches us to move with the flow and is an excellent way for relieving and preventing back related pains.

    Just use your breath and stick with it while practicing yoga. Start slow and glide in steadily as there’s no need to rush. Move with ease and mindfully. You can always search for poses like downward facing dog, pigeon pose, cat and cow pose and upward facing dog for performing on a regular basis at least once a day.

    READ: How To Use a Tennis Ball to Relieve Back Pain

    Oil Massage

    Soothing oil massages show a visible and much effective result. Start by massaging the area around your lower back and not directly on your spine. Give yourself a warm hug and ensure that AC and/ or fans are switched off!

    Essential oils like basil, ginger, lavender, eucalyptus, peppermint, rosemary and marjoram can be used to reduce inflammation and back pain. These can be diluted in some carrier oils like coconut, olive, sweet almond, jojoba and/ or castor. They are all emotionally calming and tension relieving oils.

    Foods that help and harm

    There are some foods that effectively help you fight against backpain. These include ginger, olive oil, turmeric, red grapes and thyme. Plus, cookingwith some organic butter or coconut oil also helps. Increase your intake of fresh veggies, nuts, seeds, lentils and beans.

    But cut down the consumption of sugary foods, coffee, alcohol, carbonated drinks and refined carbohydrates. And moreover, stick to a nourishing and warm diet to let your Vataremain balanced.

    READ: 3 Quick And Easy Yoga Poses For Lower Back Pain Relief

    Stay hydrated

    As our joints are partly made of water, any kind of chronic dehydration can start to cause pain & stiffness in your back. Hence drink at least 3L of water every day to stay hydrated and avoid tea/ coffee which again contributes to increasing dehydration in the body. Drinking herbal teas help in relievingback pain.

    Vitamin C

    One of the major roles of Vitamin C is to produce collagen in the body and also protect the cells from free radical damage. Lowering vitamin c levels contribute to increasing pain along with inflammation. For this, best sources are broccoli, kale, red cabbage, Brussels sprouts, peppers and berries.

    Bring down those extra kilos

    READ: Press These 2 Points near Your Hips to Eliminate Lower Back Pain, Hip Pain, Leg Pain, Sciatica, and more

    One main reason for back pain to aggravate is the sheer pressure on the vertebrae because of being overweight. Try and loose those kilos to stay on the ideal weight scale. Plus exercising would again help you to reduce the pain. Switch over to healthier diets and take care of yourself.

    To summarize, eat healthy and do not forget your dose of vitamins & minerals. Avoid all extreme climatic conditions along with keeping your mind clear to avoid that stress. Because giving yourself the care and rest you need is essential for a healthier and fit you!

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    Six Pack Secrets You Need to Know – 3 Biggest Misconceptions About Getting a 6 Pack

    There are a lot of common misconceptions about how to get “6 pack abs”. I’m here to tell you the truth about 3 of the biggest ones. You may not like what you read here, but if you remember these six pack secrets, you will be able to get the rock hard stomach you’ve always wanted.

    So here are the 3 biggest misconceptions about getting a 6 pack and a way to overcome each obstacle.

    Misconception 1: “I just don’t have abs and I never will”

    Some people just genuinely don’t believe they have abs. Many people also have the terminology wrong. There is this weird phenomenon that as you start to put on weight and begin to have fat on your stomach, the disappearing of your abdominals is almost taken too literally. “Abs” are your abdominal muscles. “6 pack” refers to the look you get when you have low belly fat on your stomach and well developed and defined abdominal muscles. I am here to tell you that they are in fact there somewhere, you just need to work to make them visible.

    READ: Which ABS Exercise is the best (Scientific research)

    There are two deep tissue muscles that help make up the abdomen core. Those are the psoas major and minor. These muscles sit below the conventional “6 pack muscles” and are attached to the lumbar spine, and then create the hip flexor by attaching near the head of the femur.  The superficial muscles (those closest to the skin that are largely responsible for creating muscular definition) that make up the 6 pack are the rectus abdominis, the actual “6 pack” muscles, and also the external and internal obliques.

    So don’t worry – you don’t lose your abdominal muscles when you gain weight. They’re there. They may be weaker, or they may actually be very strong, You just need to work on burning off some fat and develop those muscles to expose that shredded stomach everyone has but just may not be able to see.

    Misconception 2: “Okay, then I’ll do lots of crunches to burn belly fat”

    This next misconception we will cover is that crunches can specifically target belly fat, getting you that 6 pack you’ve always wanted. While you may be able to strengthen the abdominal muscles and have them grow by doing lots of crunches, you won’t actually burn fat specifically off your stomach and get you the 6 pack look. Crunches, like any muscle strengthening exercise in general, don’t burn fat in specific locations. Like we said before, you have the muscles, so crunches can make them stand out more if you already have low belly fat, but if you have excess fat, it’s all about getting that number down before even thinking about working on definition.  And to do that, you need to lose it holistically, which brings us to number 3.

    READ: The Ultimate Secrets to get Flat Stomach and Ripped Six Pack Abs

    Misconception 3: “So I’ve got to burn fat everywhere, I’ll just run it off”

    Cardio can be a great way to burn fat, but there are a lot of reasons why cardio isn’t always the best way to shave off your total body fat percentage. Exercise, and cardio specifically, is a great way to improve your heart health and increase your strength. But when you move more, your body needs to replenish energy in the form of sleep and food. When you finish a workout, we often get really hungry. Most of us give into that hunger and refuel immediately after a workout. And it’s obvious, we just exercised, so we are starving, but what happens is that we tend to actually eat more than we would have normally if we didn’t exercise, bringing us back into a caloric surplus. So if your goal is to lose weight or burn fat to show off your 6 pack, cardio may actually make it harder. This is a perfect transition into the solution to all of your 6 pack troubles and tribulations.

    Solution: Dieting gets you a 6 pack!

    As stated at the beginning of this post, everyone has abs. The 6 pack looks comes from a low body fat percentage allowing those abs to become visible, and the best way to do that, is through dieting. Dieting is the single most important thing when losing fat because of what you are forcing yourself to eat, and also not eat. Your body needs a baseline of calories a day. Combining that with regular exercise, both cardiovascular and strength training, which are a must, your body needs even more calories a day. So the only way to truly lose fat and show off that stomach is to ensure that you are in a caloric deficit – consuming fewer calories than your body requires on a daily basis. So continue running, continue lifting, but start counting calories, start eating foods that are low in fat, and limit your carbohydrate intake, and that will get you well on your way to a shredded stomach.

    READ: How Often Should You Train Your ABS?

    But before you take this secret to get you that 6 pack look you’ve always wanted, it is important to keep something in mind. As with any aspect of fitness, we need to recognise why it is we are exercising in the first place. The most important reason for us should be to live a healthier and stronger life. If we set out goals to exercise to solely look better and have 6 pack abs, it makes it harder for us to stick to our goals because of improper motivation. Working out is a great way to be healthier, happier, and live a longer life.

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    Different Types of The Exercise Bands

    When fitness is your goal, you will want only the best for yourself. Right from the equipment to the sportswear, everything has to be perfectly aligned. Exercise bands are one such tool that is making a lot of noise on the circuit these days. Be it an indoor or outdoor form of exercising, you can use the band to add some variety to your everyday workout. The only dilemma is that not everyone is comfortable using it. However, chances are that not everyone is aware of the different forms.

    READ: 3 Easy Resistance Band Exercises To Reduce Knee Pain

    Varieties available in the exercise bands:

    • Fit Tube Resistance: This type of the exercise bands is known for their heavy style. Usually, a good quality latex rubber is used in making the handles that come with these bands. It allows the user to have a firm grip while performing any twist or hardcore workout. There are 5 modes within this band and people can choose any one of it depending on their level of comfort and training. The attachments to these kinds of bands allow you to put them on a door or similar fixtures to change your workout routine. They are the best tool for working not just on your upper body but also your lower body.
    • Clip Tube Bands: Clip tube exercise bands are slightly better than the older types. You will find that there are accessories for these kinds of bands. Right from ankle cuffs to the handles for grips at the opposite ends, you can try out amazing exercise regimens with these bands. One can be assured about the material as most of the bands are made of high quality latex rubber. You can stretch, twist and turn the way you want to get the most of it. In fact, they are so compact and portable that you can take them wherever you want. Many people secretly work out in their office with these bands. You can use these bands on their own or attach them to the door or fixtures to work out more intensely.
    • Thin and Flat Bands: These kinds of exercise bands can be easily spotted in any equipment store because of their length. They are long and make several exercise goals easier. Whether you want to strengthen your upper body or work on your ankles, these bands make your routine easier and of different variety every day. The only difference is you will find different levels within this kind of resistance bands. So, when you are buying the thin and flat exercise bands, you will have to specifically look for the levels or the color coding for the same. Ultimately, you will want to get the maximum from the band.

    READ: 4 Quick Exercises to Get Rid of Underarm Flab and Back Bulge in 3 Weeks

    • Loop Bands: They are crafted for the ones who are looking forward to toning their entire body. People who know their focus areas to work on can invest in the loop bands. In fact, people who suffered from any injury or accidents can work with these bands to get their physique back in shape. Be it rehabilitation or Pilates, back injury or weight loss, you can work in any form or the way you want with the loop band. The only caution one needs to follow is the way to use them. If you have been in any accident then it is advised to use it only under supervision and prescription of your therapist

    There are endless options available if you plan to buy one of these from online stores. Make sure you thoroughly study your requirements first and then go for the product specs. It will assist you in choosing the right band for your daily workout sessions.

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    Popular weight loss supplements for men

    There are different best weight loss pills for men to lose that excessive weight. We can find different solutions such as drugs, pills, and supplements. These products help you to lose a lot of weight when used with the combination of best diet and exercise regime. They can follow different mechanisms:

    • Reduce absorption of fats to decrease the daily expenditure of calories.
    • Reduce appetite, so that you feel less hungry throughout the day and eat fewer calories.
    • Increase fat burning by boosting your metabolism.

    It is a good idea to use weight loss pills for men to look like a dream boy. Start your workout by taking pills to rev up the metabolism and fat burning and you will be burning fats from your pounds such as wax on a candle. Source Now, are you looking for best weight loss pills for men that can help you to shed extra weight with no side effects? Are you sick of emotional eating due to stress? Are you too busy and don’t have time to work out? Then you are reading a piece of work written just for you. Below is a list of best weight loss pills for men you can get guidance from.

    READ: Pre-Workout Supplements – The Science And Side Effects Explained

    Garcinia Cambogia Extract for weight loss:

    Garcinia Cambogia is a small green colored fruit. Its shape is like a pumpkin. It became popular worldwide when declared in the Dr. Oz show in 2012. Its skin is rich in hydroxyl citric acid (HCA), which is an active ingredient present in garcinia Cambogia and it is marketed as a diet supplement. It inhibits a fat-producing enzyme in the body of the men and improves the level of serotonin, which is helpful to reduce cravings. It is best suitable for the people even if they have different body composition. By using it alone you can easily lose 3 pounds in 3 weeks but its results can be maximized, when combined with best routine to lose weight fast. There is no side effect of this fruit except mild digestive system. Visit here about mens

    Hydroxycut for weight loss:

    It is another  weight loss pill for men . It is the most popular weight loss pill in the world today. There are different types of it, but commonly used is called “Hydroxycut.” It will definitely aid in weight loss due to its effective ingredients such as few plant extracts and caffeine. You can easily lose 10 pounds in 3 months by using this shortcut. But it has certain side effects such as if your body is caffeine sensitive, you are likely to experience irritability, nausea, anxiety, tremors, jitteriness, and diarrhea.

    Omega 3 for weight loss:

    It is also called fish oils and is best weight loss pill for men. It also improves your support recovery and heart health, especially if you are the hardcore rat at the gym to burn that excessive fat of your pretty body. Its two types are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You have to make sure that a fish oil pill contains the good amount of both DHA and EPA because it may lack in some cheaper versions of this supplements. Many Omega-3 supplements, such as fermented cod liver oil, or refined are rich in vitamin A. So if you are deficient in it, it’s effective to take these supplements. They are expensive but reliable. If you are not the fish eater and don’t like to eat trout, salmon, mackerel etc. then you have to take 1g of Omega-3 dose daily. Some people says that you have to reduce the intake of Omega-6 to improve your health such as cut down on cakes, biscuits, and sweets. If you do so you don’t need to take Omega-3 in too much amount.

    READ: The Main Supplements You Need On A Low Budget

     Caffeine for weight loss:

    One best weight loss pill for men is caffeine. It is mostly found in green tea, coffee, and dark chocolate, and included in many beverages and other processed foods. It is most commonly consumed psychoactive substance in the worldwide. It is often added to weight loss pills because of its ability to boost metabolism naturally. It can boost basal metabolic rate by 4-12% and improves fat burning up to 30%. It has a few side effects such as irritability, nausea, anxiety, tremors, jitteriness, and diarrhea. It can also interfere with your sleep. Although caffeine pills exist yet you have to take it naturally by consuming green tea or coffee, which are rich in antioxidants and some other health benefits.

    READ: Why U Should Consume Caffeine Postworkout

    Raspberry Ketones for weight loss:

    It is also best weight loss pill for men. It is mostly present in raspberries and has distinct smell. Its synthetic version is sold as weight loss product. It helps to reduce weight gain by burning extra fats in the body of the men. In isolated fat cells, it can increase burning of fat and improve the level of the hormone called adiponectin, an effective weight loss hormone. It has one disadvantage, which is feeling yourself smell like raspberries.

    Vitamin D for weight loss:

    Vitamin D is the proven and effective nutrient. It has been shown to boost the immune system, improve the function of the brain and increase bone strength. By doing regular intense and hard workouts you can weaken your immune system, so it is best to take vitamin D to strengthen it once again. It cannot help you to build more muscle mass but you can lose an incredible amount of weight and fat by taking it. During the winter take vitamin D from the sun but in the summer it is generally needed in the long hot days.

    Metadata:

    If you are the busy person and still want to be slim by taking some weight loss pills but don’t have an idea about what to take then you have to find out best weight loss pills for men. I tried to provide some information in this regard. Take a help and do enjoy!

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    How To Cut Down All Your Excess Fat With The 8-Hour Diet Plan

    Want to lose weight without starving? Then you are at the right place, because this strange 8-hour diet plan will help you lose weight while eating anything you want (well, almost anything!). Yes, you heard it right.

    Eat for only 8 hours and then go for 16 hours fasting. That might sound weird, but not so difficult to follow, according to its author, David Zinczenko.

    An individual sleeps for around 7-8 hours. The other 8 hours in a day is spent in eating and other routine activities. So, to control the hunger for 16 hours it’s not such a hard task.

    Why The 8-Hour Diet Works?

    The simple logic behind this 8-hour diet is that your weight will be lost without keeping a track on your calories like any other diet plan.

    Let’s see how exactly this diet works:

    READ: 13-Day Diet That Helps You Lose Up To 40 Pounds

    1. Aids Digestion

    In this era where most of the people are into sitting jobs for 9 hours, it is very difficult for your body to get the proper time in digesting the food. This is the reason why at times, we are not able to lose weight even with an healthy eating plan.

    The 8-hour diet works by giving your body maximum time to digest what has already been waiting.

    2. Burns More Calories

    Calorie intake is restricted to 8 hours per day. In simple words, it increases the time between your last meal and the breakfast. This helps the body to burn the stored fat through a workout in the morning.

    3. Get Proper Rest

    The 16 hour of gap gives our body full chance to rest, stretch and relax freely.

    4. Prevents Diseases And Aging

    This 8-hour diet also stimulates the source of energy inside the cells. Resulting to this, energy output is maximized and reduces intercellular damage. This helps in slowing down the aging process and eliminating the risk of cancer, diabetes and heart diseases.

    What To Eat While Following The 8-Hour Diet?

    Below is the detailed meal plan that you can follow to rapidly reduce the extra fat:

    1. Start off the day with green tea or any detox drink.
    2. Following by, you can take banana or kale smoothie, wheat flakes with skimmed milk, eggs with toast or any other alternative if you are allergic to lactose. Eggs are always the best option indeed.
    3. In your pre-lunch menu, you can have watery fruit like watermelon, vegetable salad, and 4 soaked almonds.
    4. For lunch, you can have either baked fish/tortilla wrap + vegetables + low-fat yogurt or tuna/vegetable sandwich with fresh fruit juice.
    5. This would amaze you but yes, post lunch you can have a dark chocolate brownie with one orange or apple.
    6. You can have baked potato wafers, popcorn or nachos with low-fat mayonnaise as your evening snack. Yes you heard it right.
    7. Finally, for dinner, get some grilled vegetables/chicken kebab with bread pudding, or chicken/lentil soup with fruit custard, or vegetable lasagna with cucumber juice, or kidney beans with chapattis or a glass of milk.

    You should be more than happy with all the freedom and variety of foods in this 8-hour diet plan. But the struggle is to maintain a 16-hour gap.

    READ: The 3 Day Military Diet. Lose Up To 10 Pounds!

    So make sure your dinner is at 6 pm sharp. After that you cannot have anything.

    With this amazing diet plan, try to integrate the habit of exercising. It is important for your body to do any kind of physical activity while following the 8-hour diet.

    Remember, weight loss is always about 70% diet and 30% exercise. The hard work is done in the kitchen, not in the gym!

    Source: Fitneass.com

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    Try This Exercise To Get Popeye-like Forearms

    Performance Description:

    1. Standing upright, grasp the barbell behind your body at shoulder width apart, your palms should face backwards, and your arms should hang fully extended.
    2. Acquire a firm grip on the bar and remove it from its stand.
    3. Using your wrists alone, reverse-curl the weight upward, exhaling throughout the movement.
    4. Slowly lower the weight as low as is comfortable (for fear of the weight slipping from one’s fingers), inhaling throughout the movement.
    5. Repeat steps 3-4.

    Once you have gripped the bar appropriately, if you are an advanced lifter you may choose to use the following method:

    1. Starting with a full grip on the bar, let the bar roll from your palm to your fingers and close/hook your finger tips around the bar once the bar reaches the bottom, inhaling throughout the movement.
    2. Curl the weight upward by tightening the fingers and lift the weight back into the palms, bend the wrists upward (further yet) once a full grip is assumed so that they are as near to parallel with the ground as is possible, exhaling throughout the movement.
    3. Your forearms will be fully flexed and you can now repeat the exercise from this position.

    READ: Complete Forearms Workout

    Primary Muscle(s):

    Forearms (Extensor: Carpi Radialis Brevis)
    Forearms (Extensor: Carpi Radialis Longus)
    Forearms (Extensor: Carpi Ulnaris)
    Forearms (Extensor: Digiti Minimi)
    Forearms (Extensor: Digitorum)
    Forearms (Flexor: Carpi Radialis)
    Forearms (Flexor: Carpi Ulnaris)
    Forearms (Palmaris Longus)
    Secondary Muscle(s):
    Forearms (Extensor: Indicis)

    Further Clarification:

    This exercise is meant to be a power lift, in as much as one can power lift by doing a forearm focused exercise, so each repetition should take less than a second.

    Things To Look Out For:

    While this exercise may seem fairly complex, it actually quite simple to perform once the basic concept is grasped. It is recommended to start off with a low weight to ascertain the correct weight for the exercise. Due to the upright position in which this exercise is performed, the hand and finger tendons and ligaments receive additional strain. Be sure to factor this in when deciding the appropriate weight to lift for this exercise. Note, also, that although the movement of this exercise is slight, the difficulty and burn can be substantial. This is normal.

    Although dumbbells can be used to perform this exercise, it is recommended that they are not used because they are awkward and can make the wrists more susceptible to injury. This exercise is more effective with the use of a barbell.

    READ: The 12 Best Bodyweight Exercises for a Strong Core

    There are some professionals that recommend either allowing the weight to leave the thumb’s grasp at the end/bottom of the movement or using a false grip (a description for “false grip” is in the next paragraph) to get the most out of this movement. Unless you have extremely powerful forearms or are an advanced lifter, you will get plenty from this exercise by simply curling the weight upward and letting it down, all the while keeping a rather firm grip on the weight.

    A false grip is a grip where the thumbs are not wrapped around the bar. However, a potential consequence of using this grip could be injury. If the hands are sweaty or form falters the weight may fall at the peril of you or others.

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    12 Smart Ways to Stay Loyal with Daily Workout

    I’ll go for a run in the evening, you tell yourself, I’m starting to work out on Monday, I’ll buy a gym membership at the beginning of next month. Promises, promises, promises. Sounds familiar?

    Lucky for you, my friends, I’ll teach you a few motivational steps that help to finally stand up from the table and go to the gym. Daily Workouts can act as home remedies for arthritis. It helps reduce the pain and the stiffness caused by arthritis.

     READ: The Best Female Fitness Motivation – You will want to go NOW to gym!

    1. Wear Sportswear at Home


    Even if you are not going to exercise today, take a time to put on workout clothes. Look at yourself in the mirror and take some photos. Like what you see? Not really? Maybe it’s time to do some exercises right now, without changing back to casual clothes.

     

    2. Buy a Gym Membership


    It is one of the most motivating decisions. Even if you feel lazy all of a sudden, you already paid for a monthly membership. How can you skip working out and waste money? Now get off of that couch!

    If going to a gym feels like an absolute no-go today, settle for some home exercises. But if you’re full of energy and ready to do some heavy lifting, squat workout tips might be exactly what you need.

     

    3. Write Down your Impressions of Each Workout


    Train yourself to keep a sports diary. Try to convey in writing all sensations from physical exertion. If you don’t feel like working out today, open your dairy and remember that awesome feeling of accomplishment you get after working out. Believe me; you will want to relive it!

     

    4. Remind yourself why you started to Work out in the First Place


    Remember a time when you didn’t buy clothes you liked because you couldn’t fit into them? How often do you want to wear shorts or a short skirt but feel uncomfortable? Reel all the unpleasant memories or hurtful words and remind yourself why you started to engage in physical activity.

     

    5. Compete


    Competition has always been a great motivator. Who will lift more weight? Who is faster? Who has lost more weight by the end of the week? Compete with friends or gym-buddies; motivate not only yourself but those around you. Forget about diet pills and other stuff: you’re not a cheater!

    READ: Motivation & Sports: How To Keep Your Motivation!

    Although there is some excellent stuff, you might want to check out: ever heard the name Phenocal?

     

    6. Ask Yourself: Will you Regret Stopping?


    People have different reasons for starting to work out: desire to lose weight, build muscle, improve health, get some positive emotions or simply take time off. All mentioned above, all that you’ve accomplished so far will go to waste if you stop. Sure that you won’t regret it?

     

    7. Try Out Group Lessons


    Some people feel more comfortable dealing with a personal coach: firstly, his attention will be entirely dedicated to you; secondly, there will be no witnesses of possible failure. However, a good coach can pay attention to everyone, even if there are 10-15 people in the group. A group class has its pros: the atmosphere of energy around you will force you to keep going even if you want to stop. And don’t worry about possible unwanted attention from other group members – there will be no time for goggling around.

     

    8. Pretend to be Surrounded by Audience


    You will have to make a little effort: imagine that you are a professional athlete, being watched by a broad audience, people are shouting and applauding. You can’t just turn around and leave. A rather unusual way, but it helps people with a good imagination.

     

    9. Motivate Yourself


    Buy bright stickers and write down motivational phrases like: “You can do it,” “Whatever it takes,” “Just do it,” “Be yourself,” “Believe and achieve” or “Never give up.” Cover the surface of your apartment with as many stickers as possible. They will cheer you up even if you’re in a bad mood.

    READ:Breathe Life into Your Workout Routine with These 5 Rituals

     

    10. Listen to Audio Books


    Some people prefer to work out to music but trust me; it will get boring at some point. Audio books are a long-term solution: you will want to go for a run or work out again just to know how the story ended.

     

    11. Take Selfies


    Take photos before and after weekly workouts. You can even make some fitness album or hang pictures on the wall to compare. Seeing progress on the picture is easier than noticing changes in the mirror. Especially if you look for them after every workout.

     

    12. Monitor your Success


    Get a fitness gadget: the electronic bracelet, for example. Track the slightest progress, record your impressions and feelings. It’s also can be used to set up a diary. Flip through it in the evening and make plans for the rest of the week.

     

    Conclusion: 

    What could be better than knowing that your body is capable of something new? A month ago you could hardly do 20 push-ups, now you’re up to 100! Every workout, every physical activity helps you become stronger, more flexible, allow you to do something you couldn’t before. This knowledge will be a great motivator.

     

    Feel the reluctance to engage in fitness today? Promise yourself just to warm up a little and immediately go home afterward. Believe me: once you start though, you will not want to stop.

    The last but not least: believe in yourself. If anyone can do it, it’s you!

     

    Author Bio


    Meighan Sembrano is an enthusiast and a passionate writer. She is expertise in Beauty and skin care articles. Also, have contributed in the health and fitness field. Her work gives an enthusiast twist to the readers. She resonates the readers with her sincere and thoughtful words. You can follow Meighan on Twitter and Facebook.

     

    Video – 5 Best Workouts at Every Moment You Should Try (#4 and #5 Combined)

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    5 Yoga Postures to Boost Libido

    Yoga, a group of mental, physical, and spiritual practices, originated in India and cemented its place as an important part of a healthy lifestyle. The popularity of yoga spread worldwide, yoga studios are easy to find regardless of your location, and there are numerous tutorials that simplify yoga postures so everyone can do them. Why do yoga? The answer is simple; this ancient practice provides a wide array of health benefits, and it turns out yoga can give your sex drive a boost.

    What are the causes of low libido?

    Before you learn more about different poses you can practice for higher libido, it is important to know more about this problem. Low libido is a common issue for both men and women. In men, the following factors contribute to low libido:

    SEE: How Better Yoga Asanas Help To Increase Your Stamina

    • Declining testosterone levels
    • Some medications such as drugs for blood pressure such as ACE inhibitors and beta-blockers
    • Depression
    • Chronic illness
    • Sleep problems
    • Natural aging process
    • Stress
    • Unhealthy lifestyle

    How does yoga help with low libido?

    Heart health, regulation of blood pressure, better digestion, and other benefits of yoga are well-known. That said, most of never knew this practice could help boost libido for a better sex life. Yes, these benefits apply to both women and men. Evidence shows that regular yoga practice improves several aspects of sexual function in women including arousal, orgasm, and overall satisfaction.

    Also, the International Journal of Yoga published a study which found that yoga has amazing benefits for male sexual and reproductive health which is why men should give these postures a try. Not only does yoga increase your libido, but it can also reduce stress and anxiety to improve the overall health of reproductive organs, improve the quality of your sperm, support prostate health, and help treat mild erectile dysfunction.

    Thanks to its ability to promote sleep, aid weight management, reduce stress levels, yoga can enhance production of testosterone. As you are already aware, testosterone plays a vital role in one’s sex drive. With higher production of this hormone, your libido will experience a significant boost too. What poses to do? Here are some suggestions!

    Cobra pose

    The Cobra pose is one of the best postures for low testosterone, and it stimulates the male sexual energy centers for improved vitality and performance. To perform this pose, you should:

    • Start on your stomach in a so-called prone position and rest your forehead on the ground
    • Place palms on the mat beneath your shoulders and spread your fingers
    • Press firmly into the mat with the pubic bone and top of your feet
    • Inhale while pushing the top of the head forward
    • Lift the chest off the mat, look up and engage your abdominals
    • Make sure your arms are straight
    • Stay in this position for a few seconds and release    

    READ: 5 Libido Boosters All Men Should Take

    Chair pose

    This position strengthens the leg muscles and moves the sexual energy up through the energy centers. Also, Chair pose helps burn abdominal fat and stretches shoulders and chest while strengthening your thighs. To do this posture, you should:

    • Stand up with big toes touching
    • Inhale while raising arms straight up to the ceiling  with palms facing each other
    • Drop the shoulders down your back
    • Exhale
    • Bend the knees and sit down i.e. act like you are about to sit on a chair
    • Make sure your knees don’t extend past the toes and thighs are parallel to the floor

    Downward facing dog

    Downward facing dog is one of the best postures for low libido and declining levels of testosterone. It is meant to improve the sexual power of an individual while increasing your flexibility. The best thing is, it’s easy to perform it. Here’s how to do downward facing dog:

    • Start on hands and knees with feet and knees hip-width apart
    • Place hands shoulder-width apart
    • Lift the knees off the ground and straighten the legs
    • Walk hands forward a few inches while walking feet back a few inches in order to lengthen your posture
    • Engage your core muscles and squeeze thighs
    • Remain in this position a few seconds before releasing

    Bridge pose

    Bridge pose activates the gluteus muscle region, and it is well-known for its beneficial effect on sexual and reproductive health. Not only does bridge pose improve your libido, but it also intensifies orgasm just like those top male enhancement pills you can find on the market. The pose strengthens muscles around pelvis to prepare you for the climax. Here is how to perform this pose:

    • Like on the back and bend the knees
    • Place feet flat on the ground hip-width apart
    • Place arms on the ground alongside the body with palms down
    • While inhaling, lift the hips off the ground and press them to the ceiling
    • Keep the knees directly over your heels
    • Hold for 45 seconds
    • Exhale and lower your hips to return to the starting position

    Bound angle pose

    SEE: Kegel Exercises Boosts Libido and Delays Ejaculations

    Bound angle pose is beneficial for testosterone levels, and it also functions to stimulate low libido as it stretches the hips and encourages the blood flow to the genital area, crucial for sexual arousal. In order to do this pose, you should:

    • Sit with legs straight out in front of you
    • Bring the bottoms of the feet together with the knees bent out to the sides
    • Interlace the fingers around the toes
    • Inhale while pressing the hips down
    • Exhale making sure the back is flat and gently pull your torso forward (slightly)
    • Stay in this position for 3-8 breaths and release

    Tips to boost libido

    • Stay active
    • Use libido boosting natural supplements such as Testoboost and others
    • Eat a healthy diet
    • Get enough sleep
    • Manage stress
    • Resolve relationship problems
    • Quit smoking
    • Masturbate

    Conclusion

    Numerous factors contribute to a low libido which can have a negative impact on a man’s confidence. A healthy lifestyle is an important component of libido-boosting endeavor. Staying active is important, but make sure you include yoga into the mix as well.

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    OMG WoW

    The 12 Best Bodyweight Exercises for a Strong Core

    Having a solid core routine is more than just having washboard abs. It is about having more strength to do everyday activities, and having more endurance for your favorite sports.

    Core routine, oftentimes also referred to as core exercises, is an integral part of any workout or fitness program. This set of exercises builds up the strength of your core muscles which includes those in your abdomen, pelvis, hips and low back. One of the most common mistakes that people make is confusing core workouts with ab routines that help create a flat stomach and a 6 pack abs. The core is more than just great abs.

    While the abs routine is an important part of the core routine, it is only part of the big picture. “Core” pertains to the whole package: the groups of muscles that serve as your body’s base, stabilizing your pelvis, shoulders as well as your spine.

    READ: This One Exercie is The Best For A Strong Core

    Goal 1
    Ultimate Agility!
    Developed core muscles help you react faster and stronger, and let your body distribute stress evenly and absorb shock effectively. Athletes who give these muscles proper attention will reap enhanced balance, body awareness, coordination, and flexibility.

    Goal 2
    Dominant Power!
    The most effective exercises for developing power, such as deadlifts and squats, require a strong core to stabilize and protect the lower back. Conditioning the deep core muscles gives you the foundation needed to lift more weight with less risk of injury.

    Goal 3
    Perfect Posture!
    The more centered your spine is in relation to the rest of your body, the more erect you’ll sit and stand. Strong lower-back and abdominal muscles help you run with proper technique, sustain a long commute, even sit at a desk all day. Clothes fit better, and you appear taller and slimmer.

    Crunch

    Targets: Upper abdominals

    Lying flat on the ground with knees bent and hands behind the head, push lower back into the ground and lift upper back off the ground and slightly forward.

    Vertical Leg Crunch

    Targets: Upper abdominals

    Lie flat on the floor with lower back pressed to the ground. Place hands behind head. Extend legs straight up, crossed at the ankles with a slight bend in the knee. Contract abdominal muscles by lifting torso toward knees. Make sure to keep chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.

    SEE: 7 Crunch-Free Core Exercises to Get Ripped Abs

    V-Ups

    Targets: Upper abdominals

    Lie faceup with legs and arms extended. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to touch fingers to toes.

    Raised Knee-In

    Targets: Lower abdominals

    Lie on back, arms along sides, palms down and just under lower back and butt. Press the small of your back against the floor and extend legs outward, with heels about 3 inches above the floor. Keeping lower back against the floor, lift left knee toward chest. Your right leg should remain hovering above the floor. Hold, then straighten left leg to the starting position and repeat with right leg.

    READ: Core Workout To Strengthen The Link Between Upper And Lower Body

    Reverse Crunch

    Targets: Lower abdominals

    Lie flat on the floor with lower back pressed to the ground. Place hands behind head or extend out alongside body. Crossing legs at ankles, lift feet up. Pull lower back off the floor as you contract abs. Reach legs toward the ceiling with each contraction.

    Flutter Kicks

    Targets: Lower abdominals

    Lie faceup with legs extended, toes pointed, and hands tucked underneath glutes to support lower back. Lift both legs off the floor a few inches and alternately kick legs up and down.

    Side Plank

    Targets: Obliques

    Lie on side with lower arm bent at the elbow. Place lower elbow beneath shoulder and place upper hand on hip. Align ankles, hips, shoulders, and head. Push body toward the ceiling, balancing on the edge of your bottom shoe with one foot directly over the other.

    Lying Side Crunch

    Targets: Obliques

    Lie on on your side with knees bent at a right angle and twisted to the left. Curl upper body, lifting shoulders off the floor a few inches. Pause at the top of the contraction and slowly lower back down. Switch sides and repeat.

    Oblique V-Up

    Targets: Obliques

    Lie on side, arms folded across chest. Keeping legs together, lift them off the floor as you raise top elbow toward hip. Place opposite hand on the floor if you need extra stability.

    Russian Twist

    Targets: Obliques

    Sit on the floor, knees bent and feet flat. Hold arms straight out in front of chest, with palms facing down. Lean back so that your torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then reverse movement and twist to the left.

    Plank

    Targets: Upper and lower abdominals, glutes

    Lie facedown on the floor with feet together and forearms on the ground. Draw abs in and tighten glutes. Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return body to the ground, keeping chin tucked and back flat.

     TRY: Plank Challenge – 28 Days To A Completely New Body

    Superman

    Targets: Glutes and back

    Lie facedown on floor with arms in front of body, palms toward the ground. Draw navel in, tighten glutes, and pinch shoulder blades together. Simultaneously lift arms, chest, and legs off the floor. Hold. Slowly return to ground, keeping chin tucked.

     There you have them! Keep track of your progress!

     

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    Is it Time to add More Vitamin Rich Foods to Your Diet?

    Vitamin pills can be really handy for filling in or topping up those nutritional gaps in your lifestyle, acting as a safeguard making sure you get what your body needs to keep healthy.

    However, there’s nothing quite like the real thing, so if you think you can happily just pop a pill everyday you might be just missing the point and need to ask yourself, is it time to add more vitamin rich foods to your diet?

    Why Do We Need Vitamins?

    Your body needs vitamins to keep everything working properly.  Since your body can’t make some of them, it’s very important to consume them through your diet.

    SEE: Don’t Ignore These 8 Warning Signs Of Vitamin B12 Deficiency

    Vitamin Benefits

    According to authorities you need a multitude of different vitamins daily to keep your body functioning at optimum health (source)

    Vitamins are responsible for helping many processes in your body like growth, boosting your immune system and maintaining complete body health.

    The majority of vitamins also have powerful antioxidant properties that fend of those free radicals we always hear so much about.

    Each vitamin plays a different role, offering you a healthy helping hand.

    From the likes of vitamin A which is very beneficial for healthy vision, skin and hair down to the lesser known (but equally as important) vitamin K, which supports your bones and helps with blood clotting.

    SEE: Spray 3 Ingredients On The Feet Before Bed And See What Happens

    This is why it’s so important to include them all in your life.

    Here are a few just to give you even more reason (and less excuses) to include them in your diet:

    Vitamin D

    This must be one of the hardest vitamins to get, due to the lowest number of foods it can be found in. It’s known as the sunny vitamin, because that’s the number one way our body gets this vitamin – from the sun.

    However, that doesn’t mean you can’t find it in foods.  The most prolific food containing vitamin D is beef liver or fish, such as salmon or mackerel.

    Vitamin D plays an essential role in bone health as it helps the body get the most out of calcium.

    Vitamin B6

    If you have a deficiency in vitamin B6, you will normally experience symptoms such as lack of energy or bad skin.

    Vitamin B6 is important for brain health and memory and also regulating blood sugar levels in the body.

    Top foods for vitamin B6 include meats such as chicken and pork and when it comes to veggies think super greens like spinach or green peas.

    Folic Acid (Vitamin B9)

    Folate is particularly important for generating new cells in the body.  For this reason most people will know it as an essential nutrient for women in early stages of pregnancy.

    It also joins forces with another member of the vitamin B complex, B12 and helps to make red blood cells. That’s why if you have a poor diet you could be at risk from anaemia (low blood count).

    Leafy super greens are best for a dense, vitamin rich boost of folate such as spinach, broccoli or legumes like lentils and beans and even breakfast cereals contain fortified folic acid these days too.

    Supplements vs Real Foods

    So why can’t I just pop a pill and get everything I need in one shot? If only things were that simple.

    When you take a supplement, yes you are getting a certain amount of dietary vitamins that your body needs, but what about all the other goodness you get from real foods?

    When you eat an orange for example, you not only get a jam packed serving of vitamin C, but you also get many other nutrients such as the B vitamins and folic acid.

    You are also getting the fill you up fiber and carbs to give you energy.

    Let’s face it, you’ve got to eat to live, you can’t sustain a life on consuming pills now can you?

    All these things you wouldn’t get by taking a vitamin C tablet alone.

    How to Get Those Nutrients into Your Daily Life

    Think Colorful

    Try and incorporate as many colors on your plate as you can, think brightly colored fruits and vegetables.

    The more vibrant mix of colors the more kinds of nutrients you will find (and it looks good too). Just be creative, being healthy doesn’t have to mean being boring.

    Take Little Steps

    If your diet isn’t great to start with, yes you should overhaul it and pretty sharpish, but I hear what your saying, old habits are very difficult to break.

    Therefore the best approach is to make little changes step by step. Become aware of what you are eating and look for healthy nutrient rich alternatives and by trying to make small changes you are more likely to stick with it and your body will thank you in the long run.

    Reap the Rewards of Vitamin Rich Foods

    If you follow a well balanced and healthy meal plan, chances are you should feel more energetic, mentally alert and as they are usually low in calories you could also lose a few pounds in the mix too.

    READ: Everyone Has Cancer Cells in Their Body, This is How to Prevent Them From Becoming Tumors

    Final Thoughts

    So should you find time to add vitamin rich foods into your diet? I think it’s pretty safe to say they yes, considering they could provide so many potential benefits towards improving your health and wellbeing.

    And as far as health is concerned, I think everyone should make time for that.

  • in ,

    WoW

    Why Building A Body Like Arnold’s Isn’t Really A Good Idea

    If you are a fitness fanatic and haven’t come across the name Arnold Schwarzenegger, you are probably missing out on a lot. He has been one of the most prominent names in the bodybuilding world and has also published great many books and articles on the sport.

    Winning the Mr. Olympia contest seven times, he has made quite a mark in the bodybuilding industry. While his bodybuilding workouts and diet regimes have gained much popularity, especially among fitness newbies, there is another side to it that suggests reasons why you shouldn’t build a body like Arnold.

    Bodybuilding is not just about working out

    Every time you think about gaining muscles or body mass, your mind probably wanders to a well-built gym filled with heavy, tough-looking machines. While working out is a key component, when it comes to body-related goals, it is also about what you eat and the kind of products you feed to your body. One of such products is supplements that work as great additions to your workout regime and daily routine. These include different varieties like beef protein and vega protein that aim to provide you with all the essential nutrients required for building muscles.

    READ: 9 Ways to Boost Body Image Without Losing a Pound

    While Arnold may have also consumed dietary supplements during his bodybuilding journey, there were still other things he did that could very well be dangerous for you and your body.

    Do you think you have the genes like that of Arnold’s?

    Arnold’s workout and bodybuilding series can give you major body goals and can really tempt you into following it to a T. However, to be able to pull off all the exercises and the workout routine that he did, one might wonder, was it a whole lot of consistent efforts or was it just the genes?

    There is no doubting the fact that your genetic predisposition plays a great role in helping you achieve what you want in terms of your appearance and body. In Arnold’s case, he was twice as muscular as other people of his age during his late teens. This simply means that even before he began his fitness journey, he already had a well-shaped and well-maintained body to work with.

    This fastened up the entire process of his bodybuilding career and led him to attain a great looking body with well-defined muscles and mass. So if you are not as blessed as Arnold genetically, you might as well not follow his high volume program, to get a body like his, because you might just end up all tired without having gained anything.

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