Stay Fit With Pilates Plus
Pilates Plus is one of the most popular exercise routines around the world. This is because it’s an adaptable method of exercising that everyone – from obese to extremely thin people, can manage to perform. This method of exercising came from a sickly person named Joseph Pilates. He was able to develop a routine that will let you work out your entire body by stretching and flexibility exercises. Until now, Pilates is still opted by most people especially with weight problems. The health benefits from Pilates are really great – this is why you can see lots of Pilates Plus gyms these days.
It is impossible to bounce back from surgery overnight. No matter which type of surgery that you have had, it always takes time to get back into shape – and in some cases, to be able to move around without pain. Although it may hurt to do simple things like stand and sit up, laying around and doing nothing can actually make the recovery process last longer.
One of the best ways to begin the recovery process after being operated on is by building muscles. Slowly working on the areas around your stitches will allow your body to heal, while you build supportive muscles at the same time. This is especially important if you have any kind of abdominal surgery, where the core muscles that keep you upright and allow you to catch yourself if you slip and fall, can become atrophied rather easily.
This was the title of a forum post I read today, have to admit, it made me chuckle a little. Personally, I like to exercise, but if I’m absent from my usual gym routine for an extended period of time.. say, 2 – 3 weeks, it is a little difficult to get back into the routine.
Once I get the ball rolling again, then, it’s no problem. I think this must be the problem for most people out there, who don’t regularly exercise. They never even get the ball rolling in the first place, and the idea of pain, sweating, aching, being out of breath or even looking silly… yes, if you’re out of shape, it may be a little embarrassing trying to keep up with all those toned physiques down the gym.
So, the more I read the thread, the more I understood why so many people just really can’t be bothered, or, just absolutely hate the idea of working out. But that’s part of the problem, we associate exercise and working out with donning a tracksuit, running, spinning, lifting weights, yoga, aerobics etc… exercise can be so many other things, as long as you’re doing some sort of activity that involves a little effort, guess what, you’re exercising.
Obviously walking comes to mind, going for a cycle, swimming, gardening, taking the stairs etc… these are all beneficial, and are good ways to keep yourself healthy. Now, you’re not going to build big biceps, a six pack etc, but with enough activity and a good diet, you CAN keep in good shape.
Most people make weight loss a lot more complicated than it really is.
At the very foundation, losing weight is as simple as burning off more
calories than you consume. But none of us want to hear that, do we?
So, let’s discuss some of the quickest ways to lose some pounds so you
can be ready for that new event, date, the beach, or whatever it is you’re
trying to prepare for.
Rise and Rev
It’s common knowledge that the best way to lose weight – even if you
don’t change your diet at all – is to start moving (exercising) more.
But, most of us hate to exercise. And, the longer we have to exercise,
the more we hate it.
There’s an easier way.
You can workout for just 10 minutes per day, and see better results
than most people who exercise for 30 minutes to an hour.
The secret is to do it first thing in the morning – before you eat or
drink anything! (Water is allowed, and recommended. About 8 ounces to
start. But nothing else.)
The reason that this works well is… working out before eating anything
will use up your glycogen reserves, i.e. “stored energy” that your body
has been saving in your body from the previous night’s meal.
So, instead of piling on more energy (read: calories) by having breakfast,
you can use up what’s already stored in your body – before you have breakfast.
That way, more of your breakfast calories will get used up as energy during
the rest of your morning – instead of being stored up as more energy…
which eventually turn into fat weight.
As soon as you get up in the morning, drink about 8 ounces of water.
Warm water is preferred.
Next, visit the restroom/bathroom/toilet and take care of business.
After that…warm up for a minute or two by moving around, followed
by some light stretching, etc.
Then, for the next 10 minutes, start moving your body more vigorously,
to get your heart rate up. The trick is to keep moving continuously, without
ever completely stopping, for the entire 10 minutes (unless your heart
rate becomes excessively high.)
A great way to accomplish this is to do a few different exercises instead
of just one.
So, instead of jogging or running for the entire 10 minutes, do 3 or
more different exercises, one after the other, until your 10 minutes is
For example, you could start with some push-ups, then switch immediately
to squats, then some jumping jacks. If your 10 minutes isn’t up yet, start
over, i.e. do another set of pushups, then squats, then jumping jacks.
Keep cycling through this process until your 10 minutes are up – without
stopping or slowing down too much.)
(If you need to take a break in between exercises, walk around for a
minute. Do not stop completely. Keep some part of your body moving throughout
the entire 10 minutes so that your heart rate stays up.)
After your 10 minutes is up, take some small sips of water…then take
a couple of minutes to cool down and do some light stretching.
You’ll be amazed at what 10 minutes of exercise per day will do for
you – within just a few weeks… IF you do it before breakfast, as explained
Carbs or Protein?
If you don’t already know, your body needs carbohydrates, protein, and
yes, even fat in order to function optimally – provided they are from
the right sources.
The problem, especially in the Western culture, is that most of us tend
to have an abundance of all of those 3 nutrients.
So, carbs is not the enemy. Nor is protein or fat. The enemy is over-consumption.
And no, the “fix” is not to eliminate any of those nutrients from your
diet completely. As mentioned earlier, you need to consume all three to
So…if you’re having a hard time cutting back on the amount of your
overall calories consumed, you can see some dramatic results just be minimizing
your consumption of these:
- sugar, sugary products like candy bars, sodas, most coffee-shop drinks,
and even many fruit juices. (It’s much healther to just eat the fruit
instead of buying it in juice form.) If you do nothing else except minmize
your sugar intake, you’ll see some dramatic results.
- simple carbohydrates. These include white bread, pastries, cakes,
cookies – and most products made from white flour. Many of these also
contain large amounts of sugar. So, you’ll be doing twice as much good
by getting rid of these, or at least minimizing their consumption.
Eliminating, or minimizing your consumption of sugar, sugary products,
and most products created using white flour (which ends up turning into
sugar very quickly) is one of the quickest ways to start shedding pounds.
Try it out for 30 days and you’ll be pleasantly surprised by the results.
Note: If you really feel the need to replace the above calories with
something else, go for more fresh fruits and vegetables, and/or even some
lean protein like whole beans, fish or eggs.
Food Is The New Drug
In our society, it’s not the hardcore drugs that most of us are addicted
to. Food is our drug, and food is our therapy.
We eat to feel better about our day, our most recent bad news, and even
to feel better about ourselves.
And, we often reach for the fatty, greasy foods. After all, they provide
the most “comfort.” They quickly change our body chemistry and make us
Being addicted to food is something that most of us will never admit
too. But it’s time to do a de-tox. (Don’t worry, unlike Lindsey Lohan,
you won’t need to check into a detox clinic or rehab center.)
We can do this ourselves, at home. The secret is juicing.
For an entire week, drink only vegetable and fruit juice. But, do not
buy any juice – unless it is fresh-squeezed without any added sugar or
The best way to do this detox is to get a juicer and juice the fruits
and veggies yourself.
You can, and should, take your multivitamins during this juice cleanse.
And, if you feel that you really need to supplement this juice diet
with more protein, have some almond milk – get a brand that has the least
amount of carbohydrates and sugar. About 8 ounces, once or twice pay day
should do it.
Warning: Just like a drug detox, you may experience some withdrawls
during your food detox. This is mainly because of your body’s addiction
to simple carbs, sugar, salt, and saturated fat.
But, don’t give in. This is only for a week. Come on, I know you’re
stronger than most people. So, just do it.
Not only will this week-long juice diet do wonders for your overall
health and immune system, it is also a way to quickly lose some pounds
without depriving your body of the nutrients that it needs.
Important: As always, consult your physician before starting any exercise
or fitness program.
So you’ve decided you want to lose some weight, and you’re determined to do it the right way. Great! That’s a good step towards healthiness and taking care of yourself. If weight loss is your goal, you need to be informed about the various exercises that will help you shed those pounds! Now, there’s no magic exercise. You have to work hard, and you get out what you put in, so to speak.
Before we give you some examples of great weight loss exercises, you should note that in general, cardiovascular exercises are what you want to lean towards. Though weight lifting does build muscle, which has a small impact of calorie burning, cardio strengthens the heart and puts you at an ideal calorie-burning heart rate.
Walking is a fantastic exercise. You don’t need equipment, other than good shoes. Almost anyone can do it, and you can jump right in as a beginner or create challenges for yourself as a more experienced exerciser.
The best part of walking is that an hour of brisk walking burns around 500 calories, is that it elevates that heart rate! With room for challenges in length, speed, and incline, walking is an exercise like no other.
Squats are strength training exercises that get the heart rate up! One excellent feature to note about squats is that they target multiple muscle groups, like the quadriceps, hamstrings, and glutes. Now, here form is essential to getting the benefits out of the exercise. Listed below are the steps to a successful squat.
- First, stand up straight with your feet shoulder-width apart.
- Keeping your head straight, bend your knees and lower your rear. Your knees should stay over your ankles as much as possible.
- Once you’ve bent to a level where your hips are parallel to your knees, stand back up. Be sure you keep your head straight and your back slightly arched.
Undoubtedly, dancing is one of the most fun exercises you can do for weight loss! You work out your whole body, plus you aren’t miserable doing it. Crank up some lively music, forget about what you look like, and just have fun.
Try to keep moving for an hour, but if you’re really new to exercising, start smaller. Even ten minutes will get your heart rate up! And hey—like many people, you might find that dancing is a fabulous stress-reliever as well!
This is just the tip of the iceberg! There are so many options for weight loss exercises, you are sure to find something that you can do and enjoy. Don’t let apprehensions about exercise keep you on the couch.
You can make this positive change in your life, and these are simply a few ways to do so! If you haven’t exercised before, and your health is a concern, do remember to consult a doctor before you begin a regimen for tips and suggestions. You want to lose weight and you want to be healthy doing it, so get out there and get moving!
Cardio and strength training go hand-in-hand when it comes to weight loss. Read this article for tips on how to mesh them together perfectly.
When you’ve just started exercising, the whole world of working out can certainly seem overwhelming. There are so many different theories about what works and what doesn’t, about what’s healthy and what’s not. If you’re looking to lose weight, then you have to figure out what exercises will help with that, and which won’t. It’s all so confusing, and if you’re not careful, it can discourage you to the point of giving up. We understand what you’re up against, and we want to help you. Losing weight is such a positive change in someone’s life, and whether you have ten or a hundred pounds to lose, we want to help you in your journey.
Types of Weight Loss Exercises
There are two basic types of exercises that will help you lose weight. Many people are aware of cardio, and there is also strength training. You’ll hear proponents of both types proclaim the praises of each, but the truth is that a combination of both will yield the best results. Cardio, or cardiovascular, exercises get your heart rate up to a level that is optimum for fat and calorie-burning. The blood in your body gets pumping as well, giving your muscles more oxygen. When you keep your heart rate in that zone, you’ll burn more fat than with any other activities.
Strength training’s primary focus is building up your muscles. You may be wary of that because you’ve heard that muscle weighs more than fat, and you’re trying to lose weight, after all! However, building up that muscle density increases the number of calories you burn while you’re just sitting around or even sleeping. Combine that effect with the cardio exercises, and you’ve got yourself a recipe for success!
How To Combine Them
Now that you know this information, you may still be at a loss for what to do! What are some good cardio exercises? Here is a sampling, though there are tons of options:
- ï Walking
- ï Dancing
- ï Running
- ï Swimming
- ï Aerobics Classes
- ï Karate
What about strength training activities? Well, the great thing about these exercises is that many of them don’t require weights, though some do. Plus, even adding hand-held, two pound weights to those will increase your results dramatically. You may be surprised at this list, as some of them you are no doubt familiar with:
- Squats and Lunges
- Push ups
- Pull ups
- Weight machine reps
- Bicep curls
- Bench and shoulder presses
The best work out routines, as we’ve mentioned, include both. You may choose to do some activities of both types in one session (squats and lunges paired with a nice brisk walk), or you might prefer to do cardio one day and strength training the next. That decision is personal, and as long as you’re doing both, you’ll be great! Another benefit of using these combinations is that you are less likely to get bored of your routine, and that means you’ll keep at it. It also means that those pounds will keep falling off!