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Fitness & Weight Loss Tips

Please use this link to get a main idea of what your daily calorie count should be


Here are 10 quick tips to speed up your metabolism:

1. Become more active. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can take off calories. The key is to match the amount of eating to the amount of activity one has.

2. Don’t skip breakfast. This is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

4. Avoid sugar - it’s addictive. Sugar enables the body to store fat. A person should eat food that helps sustain an even level of blood-sugar. Additionally, exercising 2-3 times a week should be in order to stabilize blood sugar.

5. Eat spicy foods and include more energy foods in the diet. Spicy meals with peppers can increase the metabolism. Energy foods include fruit, vegetables, beans and whole grains.

6. Plan meals in advance. Always prepare the right amount of food to be consumed at the regular intervals. 

7. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

8. Get enough sleep. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

9. Drink plenty of water. Water flushes out toxins that are produced whenever the body burns fat. The majority of bodily functions involve water, and lack of water causes the body system’s operations to decrease its speed, and produces unneeded stress as a result. Use this link to see how much water your body requires daily. 
http://www.vpxsports.com/fitness-calculators/water-calculator

10. Ditch the stress! Stress, whether it’s physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out should be a way of life and not something you do for a few months before going back to old eating habits.

 Steps to a Smaller Midriff


With a few changes in your lifestyle, you'll be able to do it.  So get ready. Here are the things you need to do!

Avoid sugar lattes and sodas. The sugar and salt in rich coffee drinks and carbonated drinks will add weight around your waist. They also will bloat you. As a result, as soon as you stop drinking them, you'll notice an instance drop in your weight, especially in the belly area. 

Alternate fluids: Drink water or unsweetened tea. Both will quench your thirst and if you add a little lemon make-up for all of those high calorie drinks you're missing out on.

 Practice good posture. It probably sounds funny, but if you sit up straight and walk tall, your stomach muscles will be tighter than if you slouch. Why? The muscles in your abdomen won't be pushed out in an unflattering position, but in one that promotes them to maximum fitness.

Alternate positions: Sit up straight in all chairs. You can achieve this by putting car seats and desk chairs that force you to sit in an erect position. Then, practice walking with your head up and back straight.

Great EASY workout for a smaller waste!

What is this exercise? It's called the "vacuum pose". Here's how to do it.

You can do it one of three different ways. You can do it standing up, sitting down, or on your hands and knees. It doesn't matter. I prefer doing it standing up.

So get in the position you want. Next, you will focus your attention on your belly button and nothing else. Now, while focusing on your belly button, you suck in your belly. The key to this is to lead with your belly button. Suck in your belly starting with your belly button. Now visualize your belly button getting sucked into your lower back. Once you've done all of that, hold that "sucked in" position for 15-20 seconds. You can do it longer if you want, but it's not necessary.

For the best results, repeat the vacuum pose for a total of at least 3 minutes each day. So you'll need to do it 9 times for 20 seconds each at a minimum.

The great thing about this is that you don't have to do it all at once. You can do 20 seconds of it when you wake up, 20 seconds before you go to work, 20 seconds at lunch, etc. Just get your 3 minutes in each day. 




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