How you get the ideal fitness in 20 minutes

Life in our world is fast  , already , so you have to adapt to this situation in the whole lifestyle , even with workouts  that do not need to perform to maintain your fitness .

Some fitness exercises can be carried out in-house daily, morning before going to work , and will not take you a few minutes.

Here I will introduce you five easy exercises may be performed in less than ten minutes without trouble , make these exercises with a healthy diet , and schedule appropriate athlete , look like such a famous player boxing Muhammad Ali .

Exercises on the bed:

Before you come down from your bed , could lead a number of movements that will not take you a long time , for example, exercise drape and individual knee It increases the power of the muscles individual knee by 107 % and muscles bending by 22.7 % and increased the size of these muscles by about 30% .

All you have to do is all you need is to lie on your back with bent left knee gently towards the chest , and the extension of the right leg on the bed , and repeat this with the other foot , and this can be done per foot for 30 seconds , and you'll find amazing results .

Running in place:

This exercise gives you a physical fitness over time , can be exercised by jogging in place like using " Mashaya " , and this exercise will strengthen the muscles of the legs .

Exercise stress:

This exercise is favored by many men since it is an easy exercise , which does not take a long time , depending on where the gradient , which provides an opportunity for men to maintain it.

It can set yourself a certain number to exercise pressure , and be able to fragmentation that number in stages , and between each stage and the other resting to take a deep breath , and then resume the exercise in order to reach the number you specified , documented exactly that this number will increase over time .

The pressure is a useful exercise for fitness for men and thicken , and is distinguished from many of the fitness exercises violent and exhausting for the body to ease .

Punched a heavy bag: 

Could benefit from some unwanted padding in your home , such as pieces of cloth or sponge or papers to fill out and attach pad for use in the exercise punches which strengthens the chest muscles and arms.

And can perform this exercise at home with ease without trouble , and will not take more of your time than three minutes , to persevere in the morning .

For more enthusiasm , I advise you to attach a picture of some famous boxers on any of these pillows so that gives you a feeling reflected in a positive performance during the exercise .

Weightlifting:

Can exploit any iron stick you do not use in the home and install  weights on its sides , and the practice of sport weight lifting , and can be changed in two races all the time where you feel that you want to raise more loads.

This exercise will not take you more than five minutes , and can be exercised at any time you want, without the bother .

Now you can dear man , the exercise of these exercises for fitness , for a few minutes daily , which will be reflected positively sure you , do not miss the chance.

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How To increase your daily activity!

Working conditions may lead to the daily limit your activity within a narrow circle not telling you to renew your vitality or activated , and will lead to drowsiness , and your lack , and this will increase the negative impact of the passage of days , and is reflected on your business and your health and your performance daily .

We know that the style and routine fast life will not give you enough time to exercise or do physical activity light on the job , but the easiest 6 Ways carried out without that you feel have been exhausted and the time for it, and I know that any physical activity even if the light reduces the risk of heart disease.

1 - is the routine way

If you are riding your car to get to your business , try to let go away from your place of work , and got off the remaining distance towards your business , instead of the bottom of the car to leave the workplace , and this gives you time to walk until you reach your goal.

If you riders subway or bus , try to come down at the station that precedes the station usual down , and a decision was made to walk the rest of the way, you may find that you are up to your office faster this way , congestion may delay motorists for access to their work schedule.

2 - not for the elevator:

Avoid as much as possible the use of the elevator , and use your feet to go up to the floor that you want to access it.

Even if you were to live on the 20th floor , for example , you can ascend to the 15th floor and go up the rest of the floors ? This is a useful way and make you get rid of your calories , without losing anything of your time .

3 - Exploitation of time watching television :

See your film or your favorite show , and then at the same time with something useful for your health and vitality , it is possible to ride a stationary bike and the exercises it while you see all what you wish on television .

4 - active Friend

I invite you to choose the active friend , who likes to walk and walk, and hates the life of laziness and lethargy , go out with him , which will force you to walk through his talk with you , and would refuse to sit on a table for dialogue .

5 - took advantage of your calls in the BIOS

Why sit on your desk and you're talking with the other party over the phone? I invite you to leave your seat to take advantage of this time , and that is going in your company or in any nearby during the telephone call to your procedure .

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10 ways to lose weight

10 ways to lose weight as fast than you can imagine
Weight loss difficult equation between deprivation, the delicious food and drink , and between physical exertion practiced for T_khasl of fat and grease Almaidh for the needs of the human body . And subsidized by the inability to wear what we want from the latest fashion in clothing . So sum ​​up today in this subject falsely forum Egyptian Star 10 ways to lose weight as fast than you can imagine

The first step to lose weight fast
Eating vegetable salad

Stop gorging on food except food authority , the authority of food rich in protein every meal has to be an element of protein . These proteins and fats make you feel more satisfied after a meal and will keep the sugar levels in the blood for a longer period so you will not be looking for unhealthy snacks after lunch.

A second step to lose weight fast

Replace snacks
Replace light meals and disease of potato chips and cookies , and chocolate and junk food like burger sandwiches and other foods of fiber such as lettuce and cucumber, fruits such as oranges and bananas and apples


Third step to lose weight fast
Practice simple exercises daily

Each fat loss program needs to be an element of exercise, you can start even something as simple as brisk walking daily for 20 minutes and work up the intensity from there. The main goal is to stay active and turning up your metabolism .

A fourth step to lose weight fast
Do not avoid carbohydrates completely

Allow me to put things in perspective . Not all carbohydrates are bad. Our bodies need carbohydrates correctly. Carbohydrates are the main source of energy for our bodies . In fact, the brain works primarily on carbohydrates. Can deprive your body of carbohydrates have adverse effects on the body. Each type of food has its time and place to be consumed . As a general rule , you should only consume blood sugar low carbs such as brown rice and vegetables with dark green leaves , and Asmar Egyptian bread , oatmeal , etc. . Foods blood sugar as high as bananas , juices, white rice , potatoes and other processed foods and consume only the best right after intense exercise .


A fifth step to lose weight fast
Set realistic goals and measurable

A lot of people give up on training or fat loss program after a week or so because they did not see the results that they expect. First of all, you must remember that you did not get fat overnight . So you should not expect the loss of Wazzinihdt as well. And setting measurable goals are realistic and help to keep you motivated and continue to achieve your ultimate goal weight loss . So what is a realistic goal ? 0.5 1-2 loss per week is realistic . The loss of a half-inch on your waist after two weeks is realistic . Of course , you have to be completely honest with yourself when you reach these goals .

A sixth step to lose weight fast
Focus on building muscle

Some people may disagree with me that exercise and building muscle is important for fat loss . The goal is to reduce fat mass and increase fat free mass ( muscle) . And increased fat mass Free inevitably contribute to the reduction of fat mass . For every pound of muscle and body , you can burn an extra 35-50 calories a day. On the other hand fat burns only 2 calories per pound . So the more muscle you have, you will raise your metabolic rate will be .

A seventh step to lose weight fast
Making small changes and adhered to for 21 days

Let's be honest with ourselves . Fat loss involves some behavioral change and lifestyle. The current life style made ​​to gain increased weight. Continue on the same path will not speed up the process to lose weight . We all know that behavior change is the hardest thing . This is why we need to make changes a little bit every day and this is more acceptable to our bodies. For example , if you currently drink two cans of cola every day , drink one day . Then in the next week , reducing to one can every two days . You get the picture . And any program you decide to start , with a commitment for 21 days . The statistics showed that any behavior change takes from 21 to accept approximately 60 days to form a habit. So no matter how much you hate dieting or exercise of the current program , persevering for 21 days . 'll Be happy I did not .

Eighth step to lose weight fast
Surround yourself with people encourages you

Some people rely heavily on social support , and others are not . If you belong to the first group , it is important to surround yourself Banas Ichdjaok especially when you are starting out on a fat loss program . During the first 21 days , it is important to stay motivated and focused on the goals you have set for yourself. You are bound to face challenges and conflicts as you go through the program.

Ninth step to lose weight fast
Strong legs

I'm not talking here only about a run ; sport I mean sit Alqrvs like the picture ... that sport strengthens leg plus it burns fat .

Tenth step to lose weight
Drink plenty of water

Water is zero calories ... Algaveh replaced by water , juices, mineral water that has lead to a lot of fat

This entry was posted in DRINKING WATER, Lose Weight, Lose Weight Easily, Lose Weight healthy

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Best Natural Weight Loss Tips

Searching for an effective method to get slimmer without starving yourself? Then you should definitely try by natural means! Losing weight naturally is a much safer way to dropping those excess pounds, also it's a lot less expensive in comparison to other weight loss techniques including liposuction, stomach stapling, and the like.To get you started, do not delay - check out these best natural weight-loss tips we've compiled for an individual. Incorporate them into your daily routine and you'll soon see a huge difference with your physique!

The 5 Best Natural Weight Loss Tips

1. Eat More Slowly
Studies show that it takes approximately 20 minutes for your brain to realize that your stomach is full. So if you eat too quickly, you'll be consuming more food than you actually need to feel satisfied-and that will naturally increase your weight over time. The key is to eat more slowly so you can better control your servings and improve your metabolism. If you still don't feel satisfied after your meal, just wait a while. Eventually your brain will tell you that you're full and your appetite for more food will disappear.

2. Use a Small, Blue Plate
According to color psychology, blue is the least appetizing color. One obvious reason is because we use it to convey sadness and depression. Another is because in the olden times, the colors blue, black and purple were often signs of possibly poisonous food like berries. It is wired in our human consciousness to avoid these colors in food (most especially blue), so use this fact to lose weight by eating off a small, blue plate. Blue will psychologically make you eat less, while the small plate size will encourage you take lesser servings as opposed to a large plate where you always feel the need to fill the whole thing.

3. Eat Superfoods
Superfoods are natural foods that have health benefits. They're not just healthy to eat but also practical for weight loss because they help increase metabolism. They also contain lots of vitamins, minerals and antioxidants which do wonders for your body. Superfoods are composed of the following:

- Fruits: Apples, avocados, bananas, berries, grapefruit, melons, oranges, papaya, pears, pomegranates
- Nuts: Almonds, brazils, pine nuts, walnuts
- Veggies: Asparagus, beans, broccoli, celery, chickpeas, cucumber, pepper, kale, lentils, potatoes
- Protein: Cereal, brown rice, eggs, oatmeal, salmon, yogurt
- Others: Apple cider vinegar, dark chocolate, green tea, honey, olive oil, red wine, soup

Include them in your daily diet to get the full health benefits and keep your body from gaining weight.

4. Have Protein Early in the Day
Adding some protein in your breakfast will make you feel fuller so you'll eat less throughout the day. Eggs, oatmeal, peanut or almond butter, yogurt, cheese and salmon are some options you can incorporate into your first meal of the day.

5. Take Safe & Natural Weight Loss Supplements
Lastly, take a natural weight loss supplement to help you achieve your ideal weight faster. Choose dietary supplements with all-natural extracts such as Garcinia Cambogia because it helps suppress your appetite, curbs emotional snacking, enhances your mood, boosts your energy and blocks fat from being formed. Because of its remarkable benefits, Garcinia Cambogia is considered as one of the most effective supplements for losing weight so be sure to include it in your daily diet.

This entry was posted in How to Lose Weight Fast, Lose Weight healthy, weight loss

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How to Lose Weight Fast

• Eat vegetables to help you feel full.
• Drink plenty of water.
• Get tempting foods out of your home.
• Stay busy -- you don't want to eat just because you're bored.
• Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
• Don't skip meals.

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thigh workout plan

This specific 20 minute bodyweight workout is ideal for toning thighs and glutes. Its not necessary any equipment at all, but you will need an open wall for being able to do a wall structure sit.
The bodyweight calisthenics on this routine target the butt, the actual calves, hamstrings, quadriceps, abdominals, in addition to both inner and outer quad. It is an especially effective mixture of Pilates exercises and toning movements. All of the moves are usually challenging, and use large muscle tissue, meaning that the workout burns a superior number of calories.

Because this butt and quad workout is challenging and moves quickly derived from one of exercise to another, we estimate you can burn 140-210 calories from achieving this video. How many calories you will burn is determined by a large set of variables, including your weight, your lean muscle mass, your baseline fitness level, the gender, and more.

When you are doing a routine like this that calls upon muscle tissue so heavily, you want to make sure that you have had an enough warm-up, rather than jumping correct in. 10 Minutes of light-weight cardio (such as walking, running, biking, or the elliptical) is actually suggested before jumping into that Fitness Blender home workout video.

If you want to really stoke up your weight loss furnace, do 20 minutes of cardio before achieving this routine, and another 20 minutes while you are finished. The combination of the lower body toning moves and the cardio broken up into 3 segments will serve you best in terms of burning the most calories and having the most energy to complete your lifting weights bodyweight exercises.

Make sure to offer it your all the total way through this video. Many of these exercises have little things that can be done to “cheat”, in order to create it feel easier. It might hurt somewhat extra in the moment, but committing to proper form will allow you to see results faster in terms of strength gains and just how quickly your legs and glutes become toned.

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How to Lose Weight Easily ?

Weight is an issue for more people today than it ever was. More people have quick access to foods that are cheap, easy to get, and full of fat and other harmful ingredients. As a result, more people weigh more now than ever before. It can be hard to make a change to lose weight and become healthier. There are a few things that people can do every day to lose weight more easily to keep them motivated to doing more.

Choose healthier eating options. Instead of a handful of chips, choose a handful of carrots. Replace a soft drink with a glass of water a day. Eat fresh fruit instead of a couple of cookies. Changing things here and there is a lot easier than changing everything at once. You can still stay have a treat now and then. You just need to limit your portions and how often you allow yourself to indulge.

Start moving more every day. Just a half an hour every day for a week is going to get the body prepared to start moving more. Increase this amount of time every week for a month. You will start seeing the results of your extra movements when you realize that you can do it a little easier each time. Your muscles will start to tone and you will use up more of your caloric intake.

Set small goals for yourself instead of unrealistic ones. If you think you are going to lose a significant amount of weight in just a short amount of time, you are setting yourself up for disappointment. That disappointment will make you give up your dreams of weighing less. Instead of making unrealistic goals, make short and attainable ones.

Keep a journal of your eating and exercising habits. This allows you to see exactly what you have been doing and how hard you have worked to get as far as you have. You can always refer back to the journal to see how far you have come. You do not want to give all of that effort up with a huge meal or snack splurge. Looking at your journal when you have a craving can be a deterrent for making mistakes.

Join a support group or try to lose weight with a friend. Studies have shown that trying to lose weight with someone else helps a person to lose weight faster. If you try to lose weight with someone else, you can encourage each other to keep going when you do not feel like sticking to your goals.

Remember that you will not likely lose a lot of weight right away. Do not give up your efforts to lose weight just because success didn't happen overnight. Do not try and deceive yourself: losing weight takes a lot of hard work and dedication. Stick with it and you will see results eventually.

If you lose sight of your goal one day, get back on track after you have made a mistake.Even if you do make a mistake, it is not the end of your attempt to lose weight. You can still get back on track that very same day to ensure that your diet doesn't go down the drain. Everyone makes a mistake once in a while, but that does not give them license to give up altogether.

Tell important people about your attempt to lose weight. Telling people who mean something to you puts you personally accountable for your weight loss efforts. You don't want to disappoint anyone if you stop trying to lose weight, so you will be less likely to quit so easily.

This entry was posted in Lose Weight, Lose Weight Easily, Lose Weight healthy

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7 Ways To Burn More Calories:

Hey guys, below are 7 small tips that will help revive and increase your metabolism and have you burning more calories in no time. Weight loss will be much quicker and easier by increasing your metabolic rate.  

1) Eat Dark Chocolate

I know it sounds crazy but it’s very true. Dark chocolate has the ingredient caffeine which is a metabolism booster. Eating 1-2 squares every now and then will revive your metabolism. Remember, don’t go crazy on this one and eat a whole bar. You don’t want to spike your blood sugar levels.

2) Eat Little and Often

Consuming small meals every 3-4 hours will keep your metabolism burning faster than larger, less frequent meals. Eating small more frequently will keep your body working consistently to digest and absorb food.

3) Move More

People who are sedentary (no or little physical activity) burn far less calories than those who are constantly moving. By simply taking every opportunity to move you can make a huge difference to the number of calories you burn. These small movements will add up over time. Here are a few things you could do:

Stand up

Walk up the stairs instead of taking the lift

Tap your feet

Stretch

Use the restroom on another floor

Park in the furthest spot of the parking lot

Move your head from side to side

Stretch

Tense and relax your muscles

5) Adding weights to your workout

Including weights in your workout will increase your metabolism in many different ways. Lifting weights during exercise will build muscle tissue. Muscle tissue is metabolically active, so it doesn't only burn calories when in use but it also requires calories when resting. Don’t worry, you don’t have to look like the Hulk. Adding weights or high intense workouts should do the trick.

6) Spice up

Eating hot spices speeds up your metabolism. Half a teaspoon of cinnamon everyday can help boost metabolism. This will also keep blood sugar levels in check. If you can’t stand the thought of cinnamon in your morning cup of tea or coffee, Spice up with cayenne or crushed red pepper.

6) Drink Cold Water

Your body uses more calories trying to raise the cold water temperature to our body temperature. Also drinking lots of water will help your body’s metabolic processes burn quicker.

7) Eat more protein

Protein needs a much more complex chemical breakdown by your body in order for your body to digest it and use it as fuel. If you include protein in every meal you will up the number of calories you burn during the day.

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Women Fitness Exercises‎

A runway model fitness regimen includes exercises designed for widening and strengthening. Runway model trainers for instance Justin Gelband advocate different routines for different types. These exercise routines for ladies help each model overcome their perceived flaws and problem areas. Surprisingly, despite being very skinny, many models are quite embarrassed about their appearance.

An important component of a runway model's workout is to exercise intensely. When you expand a significant effort in your workout, you can burn fat and build muscle at the same time. However, these types of workouts ought to be short to avoid overtraining.

It really is somewhat controversial, but most models do not perform any direct leg training. Training legs can make these individuals bulky when exercising to failing. In fact, Justin Gelband limits his models to using no greater than 5 pound weights. In order to build an intense workout, the products perform boxing, pilates, and use resistance bands and also a Bosu ball. The exercise routines help the actual models improve their core muscles and posture to guarantee they look great on the actual runway. The workouts are varied in order to avoid boredom and are performed 3-4 days every week for 45-75 minutes.

Despite the actual intense training, diet is the true area that models must give attention to to attain their amazing figures. You'd probably be surprised to see that most models indulge from the same junk food as you when they're not finding your way through a show. However, a couple of weeks out, they significantly reduce carbohydrates, sugar, and salt. Meals are generally balance between protein, healthy fat, and healthy cards. A small sample breakfast includes oatmeal, egg white wines, cottage cheese, yogurt, and fresh fruit. Lunch and dinner may such as a protein such as chicken or perhaps fish, vegetables, and a salad.

In general, the runway model workout routine is absolutely not that much different than one of the other exercise routines for women that you can read about. A model is simply more dedicated than an average joe because they're job depends on them looking their best. This form of discipline helps them perform intense exercise and give attention to a clean diet.

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Best weekend workout

This the best weekend workout:

saturday:

30 Jumping jacks
10 Push-Ups
30 Crunches
10 Burpees
30 Second Side plank

20 minutes of cardio

30 Jumping jacks
10 Push-Ups
30 Crunches
10 Burpees
30 Second Side plank

10 minutes of stretching

Sunday:

30 High knees
10 Squats
30 Star Jumps
10 Lunges (per leg)
30 Reverse Crunches

20 minutes of cardio

30 High knees
10 Squats
30 Star Jumps
10 Lunges (per leg)
30 Reverse Crunches

10 minutes of stretching

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Health Benefits of Apple Fruit

"an apple a day keeps the doctor away"

1) Reduce Asthma attacks!

Did you know that Apples could help reduce the effects of Asthma? A study has been shown that many children who eat Apples frequently had suffered less Asthma than those who have little or hardly any.

2) Alzheimer's disease: An Apple can stop it

3) Protect your Bones!

Researchers from French found that a flavonoid named phloridzin which is found in apples only may actually protect women who get virginal bleeding from osteoporosis. Apples can also increase the density of bones as well as strengthening them.

A university has studied that Apples can protect the brains cells from certain damage which could cause Alzheimer!

4) Prevent Lung Cancer!

Due to the high amount of flavonoids in Apples, those who eat more apples can lower their chances of lung cancer by far. Two of the flavonoids are called quercetin and navinin.

5) Reduce Breast Cancer

There has been a study on rats where many of them had eaten a few apples a day. It was discovered that the more Apples they eat, the chances of suffering Breast Cancer was lower.

6) Lower your Cholesterol the Easy Way:

It is possible that having a few apples a day could rapidly drop your cholesterol rates. This is because of the pectin that you will find on the skin of the Apples.

7) Liver Cancer: Can the Mighty Apple Cure this too?

Fortunately, researchers have found that Apples can greatly reduce Liver Cancer. However, having a full Apple could further help.

Would you like to Lose Weight?

You may be finding several different methods to lose weight, but surprisingly women who eat Apples while dieting can lose more weight than women who diet without eating fruit.

Anything else you wish to add to this great list?

Apart from these rather cool discoveries, Apples can help you with other health benefits including:

Obesity
Headache
Anaemia 

Arthritis

8) Colon Cancer: Prevent all this Cancers!

Pectin isn't the only ingredient that cures Breast and Lung Cancer. But it is also a remedy for Colon Cancer. On the other hand, the Pectin can be used to keep a healthy digestive system.

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30-day abs challenge

 30-day abs challenge 

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Take up this 30 day abs challenge this month and tone up and boost your core muscles  and body strength to the max.

The challenge has 4 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

Please follow the challenge chart below each day, and let us know how your progress goes on by sending us a msg on https://www.facebook.com/LosingWeightAndFitness  with the hashtag #30dayfitness

How the 30-day ab challenge works

The concept of the 30-day ab challenge is simple: do a series of abdominal workouts almost every day, increasing the repetition or duration as the month progresses.

Your results will include smaller waist, flatter belly, reduced ‘muffin top’, and leaner and stronger core muscles. If you do this right, you will see results in 30 days or before.

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ADVANTAGES OF DRINKING WATER IN THE MORNING

1# - balances your lymph system.These glands help you perform your daily functions,balance your body fluids,and fight infection.

#2 -Glowing skin.Water helps to purge toxins from the blood which help keeps your skin glowing and clear.

#3- helps with weight loss.Drinking at least 16 ounces of chilled water can boost your metabolism by 24% in the morning

#5-DRinking water on an empty stomach purifies the colon making it easierto absorb nutrients.

#4-Increases the production of new blood and muscle cells.

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30 DAY PLANK CHALLENGE

Take up this 30 day plank challenge this month and tone up and boost your core muscles to the max.

The plank challenge is our most popular 30 day fitness challenge and has been taken by over 100,000 people over the past 12 months, so why not give it ago for yourself.

The challenge only has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

Please follow the challenge chart below each day, and let us know how your progress goes on by sending us a msg on https://www.facebook.com/LosingWeightAndFitness  with the hashtag #30dayfitness

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Components of fitness

The five components of physical fitness are:

• Muscle strength
• Cardiovascular endurance
• Body composition
• Muscle endurance
• Flexibility

         1. Muscle Strength

Muscle strength refers to the amount of force a muscle can exert, in a single effort. Exercises like the bench press, leg press or bicep curl might be used to measure muscle strength.

            2.Cardiovascular Endurance

Cardiovascular endurance refers to the ability of your heart and lungs to work together to fuel your body with oxygen. The Cooper Run is most often used to test cardiovascular endurance. Aerobic conditioning, like jogging, swimming and cycling, can help improve cardiovascular endurance.

        3. Body Composition

Body composition refers to the amount of body fat you have, versus the amount of lean muscles, bones and organs. There are several tests that can be used to measure body composition. The most reliable is underwater weighing, but due to the size and expense of the equipment, this type of test isn't common. Many doctors,gyms and health clubs use a pinch test instead.

        4. Muscle Endurance

Muscle endurance refers to the ability of a muscle to perform a continuous effort without fatiguing. Cycling, step machines and sit up tests are often used to measure muscular endurance.

   5. Flexibility

Flexibility refers to the ability of each joint to express its full range of motion. Flexibility can be tested by stretching individual muscles or by performing exercises such as the lunge or the sit and reach.

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Great way to stay motivated and track your weight loss

Here are some valuable tips to stay motivated and track your weight loss:

1. Track your progress:    

                                                                          

 When you decide to lose weight, calculate first how much weight you want t lose. Then write a goals list. Write in a journal the weight you want to lose, and when do you want to have it lost by. Write a journal while you are trying to lose weight and eat healthy food again; writing a journal is a vital and therapeutic tool to stay on track with your goals. But don't forget to "celebrate" each pound you lose. Treat yourself to a manicure or facial. Maybe there is a book you always wanted to read. Buy it when you have lost the first two pounds.

2. Stay connected to people:  

                                                                    

When I have planned and organized a big project, I let my friends know that I will be busy for a while. But I will stay in contact by sending them emails, keeping them informed how I progress with my project. I might even stay in touch with the odd phone call. Never break off contact with your friends just because you have something important to do. Good friends are for life!                                                 

3. Look forwards rather than backwards: 

                                     

Don't dwell on your experiences with diets in the past. The chances are if you need to lose weight now, they weren't right for you. Whilst it’s probably easy to find examples of times when you've felt demotivated with your diet in the past, given up and quickly regained those lost pounds, this doesn't mean it’s guaranteed to happen this time. Thinking negatively will almost certainly result in you giving up. So instead, put past dieting failures behind you and instead focus on the success that lies ahead.

4. Find a buddy:     

                                                                                        

Whatever goal you have, you might want to find someone who shares the same goal with you. Let's stick with the weight loss goal. Think about a friend, a colleague, a neighbor or even a family member who might want to lose weight too. She might find it difficult to stay on track doing the weight loss programme on her own. Team up with her and achieve and celebrate your achievements together. If you can't find a buddy from within your circle of friends, join a self-help group. Self-help groups are a wonderful opportunity to exchange experiences, to find a buddy and to do networking at the same time.

5. Make affirmations:   

                                                                                 

Take a few minutes and write down affirmations that you can read every morning when you get up and in the evenings before you go to bed. You can create a vision board with affirmations. You can cut them out of magazines or write them on little post-its. Another option is to write those affirmations into your journal so that you can read them whenever you feel like it. Here are some examples of affirmations: I love my body. I enjoy exercise daily. I take responsibility for what I eat. I am thin and attractive.                                              

6.  Do some maths :    

                                                                                     

If the motivation to lose weight can be sliding, dig out a pen and paper and seek to add up all the hours you've spent in the last month worrying about things including:

• your  weight                                                                                                                                                  
• your shape                                                                                                                                                 
•  what you eat /what you don’t eat                                                                                                                
•  how you look in your clothes                                                                                                                       
• anything else that’s linked to your size                                                                                                       
•    feeling guilty about not exercising                                                                                                               
•   whether people are looking at you                                                                                                               
•   if your health is suffering

This entry was posted in fitness, stay motivated and track your weight loss, weight loss

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