Start with these Easy Exercises For Weight Loss

We all want to lose weight without the hustle of having to compromise our diets or breaking a sweat. Unfortunately, this is not possible, unless you want to risk your health and safety. There is no magic or miracles. You have to work towards getting your dream waistline and body. If you want to lose weight in the right and safest way, you have to add exercise to your weight loss regimen. Here are a few easy exercises that you can start with and still lose weight.

Jumping Rope

This is one of the easiest and cheapest exercises you can do as a starter towards your weight loss journey. Since the only thing you need is a jump rope, you can do your jumps anywhere. However, you need to jump continuously for about 15 to 20 minutes, twice a day to achieve the desired results. However, you do not need to jump as fast as the professionals do. Start at your own pace and you will find yourself progressing with time. Also, if you find yourself tiring easily during the initial days, you can start by jumping for at least 5 to 10 minutes continuously then increase the time after a few days.


This is something that you can do around the block. Jog for at least 15 to 20 minutes a day as a starter and then increase this time as days go by. Jogging causes your body to burn calories, as it produces the energy needed for the activity. As an outcome, the body is forced to use up the stored calories when you are carrying out your other activities during the day, hence weight loss.


If you cannot jog, walk. Walking is good for your cardio and it also puts both the hands and legs at work, among other body parts. Ensure that you walk at least twenty minutes daily as a starter and then increase this time as you get used to the exercise.


This is one of the most recommended exercises for people trying to lose weight and those keeping fit because this activity engages the whole body at once. Although you may be forced to sign up in a health club if you do not have a swimming pool at home, this exercise is quite effective. Additionally, it is one of the few exercises that you will enjoy doing. Check whether there are any community centers in your area that offer free membership for the community members before looking for paid membership clubs.


This exercise is effective because it also works several parts of your body at once. They include hands, legs and hips, among others. It is also a cheap and easy exercise that you can do anywhere.

  • Stand tall in a manner that the hip-width is apart. Place your hands on your hips then make a controlled step forward using your right leg.
  • While your spine is still tall, lower your body until your front leg forms a right angle (90 degrees angle). Hold this position for a while and then go back to the start position.
  • Use the left foot to do the activity you did with the right foot.
  • Repeat the process ten times on each foot and do a total of three sets.


Hop on that bicycle and go round your block a few times. You can also use it to run some errands. When cycling, you work your hamstrings, core glutes and quads, for starters. Ensure that you cycle at least 30 minutes in a day. If you do not have your own bicycle, you can use the stationary bike in your local gym.

There are many more exercises at your disposal that are best for weight loss. The above mentioned are not only a starter, but they are also easy to do and they will almost cost you nothing other than what you do not want – calories. As you progress to the more complex ones, your body will have gotten used to exercising. For you to achieve the best results, ensure that you alternate the exercises to prevent the body from becoming resistant to some exercises.

How to Choose a Diet Plan

When it comes to weight loss diet plans, there are so many sources to get tips from. Check any magazine or browse the internet, and you will discover the current and best weight loss diet plans, from diets that get rid off fat to carb diets and any other supplements.

With so much conflicting information and too many diet plans alternatives, how will you know which diet plan that will best suit you? Which weight loss options are really effective? Listed below are a few tips.

Consult Your Doctor

Before starting any diet plan for weight loss regime, seek advice from your doctor. The doctor will be in a better position to go through your medical history, and will help to come up with a weight loss goal. You can discuss with your doctor the cause of your weight gain, in certain circumstances, certain medical conditions or medications can result in weight gain, and you will receive advice on how to loose weight safely.

Talk to your doctor about the weight loss plans that you may have attempted before, and what you liked or disliked about them. Do not hide anything from your doctor such as fad diets that you would love to try out. Your doctor will also be able to refer you to weight loss support groups or recommend nutritionist for you.

Factor In Your Preferences

Not all diet plans will give you effective results. But if you factor in what you need in a weight loss regime, you should be able to discover a good diet that will best suit you. Before starting, consider these factors:

The Effects of Previous Diets: Think about the diets you have tried previously. What was good or bad about them? Did you adhere to the diet? Was it effective? How was the experience?

Your Personal Needs: Do you prefer to join one alone, or do you prefer joining a support group? If you prefer group support, do you prefer online support or physical meetings?

Your Budget: Some plans require you to buy supplements or meals, or visits to weight loss health centers or attend regular meetings. Do these programs fit your budget?

Other Factors: Do you have a medical condition like diabetes, heart condition or allergies? Do you have certain cultural or ethnic preferences when it comes to food? These are crucial factors that will assist you to figure out what you need.

Go for a Safe and Effective Weight Loss Regime

It is very easy to fall into promises of fast weight loss, but a slow and steady plan is much better to keep up with and keeps weight loss at bay long term. Losing 1-2 pounds every week is the typical recommendation. In certain circumstance, rapid fat loss is safe if done correctly, such as a low calorie diet with help from a doctor, or a brief rapid start of a healthy eating plan that provides a lot of healthy and safe procedures at once.

Choosing a diet plan, like the 21 day flat belly fix and adhering to it requires commitment to changing your lifestyle, by changing your diet and your exercise habits.

A Few Truths About Weight Loss

I have to be honest here I am really disgusted with some of the fat loss programs being promoted these days especially those marketed to women. I was working late the other night and my wife fell asleep with the TV on. An infomercial for a popular weight loss gadget came on, and I was listening to the supposed creator of the program talk about why it was so effective.

Now, I have been a certified personal trainer for 8 years and a fitness buff for nearly 20, so I know a thing or two about fitness and weight loss, as I have worked with hundreds of clients over the years. In the ten minutes I listened to this infomercial I heard this woman make six statements about exercise and weight loss that were utterly false. Some of them were very basic things like which muscles are involved in performing a chin-up.

I found this to be almost laughable, and began to feel sorry for those women out there who might be watching this program and thinking about purchasing the product.

Tell Them What They Want To Hear

The trend I have noticed lately is that these infomercials have resorted to telling people what they want to hear. The things I keep hearing when I stumble upon these commercials include:

  • No long workouts get great results in just 8 minutes!
  • No lifestyle changes required
  • Eat all the foods you love
  • You will get toned, not big and bulky
  • Total body transformation in just 30 days!

Most sensible people know these are hyped up claims but many fall for the false promises and purchase every new wonder product that hits the market. The trick to not getting taken in by the marketing hype is to become an educated consumer.

Learn the Facts

The first part of this process involves a healthy dose of reality. Some things are just not possible regardless of what workout or supplement you are using. The following facts about weight loss will bring you back down to Earth.

  • It is impossible to lose appreciable weight without following a sensible fat loss diet. Despite the claims made by the infomercials, you cannot eat pizza, ice cream and cheeseburgers everyday and expect to lose weight even if you are exercising regularly.
  • Results require sacrifice. You cannot expect to lose weight by doing the same things you did to gain it. You will have to give up some of your favorite foods and exercise multiple times per week if you want to see the number on the scale get smaller.
  • Real results take time. Do you know anyone who made significant changes to their body in only 30 days? I certainly do not, and I know tons of fitness buffs and gym rats. It takes months of hard work and dedication to make real progress. Remember, you are in the real world, and have to take care of all of your normal responsibilities while trying to lose weight. It is silly to expect the kind of results you may see on shows like The Biggest Loser, where contestants spend every minute of their days focused on losing weight.

Understanding The Importance Yoga

Yoga is a physical, spiritual and mental activity that involves deep meditation and calmness, and originates from India. The natives first took part in it with the core objective of uniting the body, mind and soul. Yoga is an unbeatable form of workout that has been in existence for over 5,000 years. There are different types of yoga ranging from fast ones to slow and relaxing poses.

Yoga is more than just a way of staying in shape. Here are a number of benefits to help us understand the importance of yoga in our lives;

· The various kinds of yoga have been tested and proven to be a healthy way to prevent and cure obesity. They involve poses that have been known to make the participant shed off the extra pounds. One of the poses suggests the balancing of one’s entire body with the help of the arms for a few minutes.

· Research has termed it as a healing balm to a broken spirit. It is one way to help get rid of past mistakes, disappointments and failures that weigh you down and hinder you from pressing forward.

· It builds your self –confidence. As you sit down on your mat and begin your session, a number of self-revering thoughts come to your mind once you start to reflect upon your strengths and achievements.

· Yoga is good for a sore back. In the event that you spot a dislocation on your back, don’t reach for a pain relieving balm or cream. Instead, sit on your mat and do some yoga. The stretch poses will help the dislocated area assume its normal position.

· For a woman who has just given birth to her baby, yoga is a form of kegel whose main point is to strengthen her pelvic floor and muscles. It also helps in relaxing her mind after the labor ordeal.

· Helps improve on flexibility. Yoga stretches every muscle and ligament and ensures that joint stiffness is eradicated.

· It is affordable and effective. Whether in your living room, bedroom or backyard, yoga knows no bounds, neither is it limited to a certain location as long as there is peace and quiet. For those that prefer a yoga class, it is quite affordable.

For those looking to begin yoga classes, first you must understand what you are getting yourself into by inquiring from friends or family. For patients that have just had a surgery, it’s advisable to consult your doctor before engaging in yoga activities to avoid any kind of problems with your health as you recuperate