tabata workouts
Workout Tips

5 Benefits of Tabata Workouts

Tabata workouts provide a way for just about anyone to get fit in four minutes.

Its the perfect workout program for those who are short on time.

A Quick Tabata History

Tabata workouts were invented by Dr. Izumi Tabata.

Dr. Tabata trained the Japanese speed skating team in the 90’s.

And while those athletes were very well trained, even they had a hard time keeping up with Dr. Tabata’s workouts.

But in only a few short weeks they were able to see amazing results.

Now big name celebrities such as Kyra Sedgewick swear by these types of workouts.

Tabata workouts consist of a variation of interval style training that most athletes are familiar with.

Similar to HIIT style workouts, with tabata workouts you will alternate between short bursts of intense activity and gentler recovery periods.

The big difference is with tabata you will train at full strength for 20 seconds, rest for 10 seconds, and repeat the cycle 8 times.

5 Benefits of Tabata Workouts

They Will Help You Save Time

For most people, the one thing that draws them to tabata is how short the workouts are.

You will be done with the workout in 20 minutes or less.

And trust us, it will be one of the best workouts you have ever done.

Just think of all the extra time you will have when you are able to get in a great workout in such a short time.

They Burn Maximum Fat

The great thing about tabata workouts is they don’t just burn calories during the workout.

Studies show that you will continue to burn calories for about 12 hours after the workout is over.

That means you will be burning maximum fat with every workout.

help you lose weight
Diet & Nutrition Weight Loss

9 Eating Habits That Can Help You Lose Weight

Chances are you have fond memories of your childhood.

Especially the summer months when you had no schedule and could pretty much do whatever you wanted.

While not having a schedule to adhere to is great, it can also mean trouble when it comes to your health.

According to the National Summer Learning Association, children gain weight three times faster over the summer.

This of course is not a coincidence.

The lack of exercise over the summer leads to more snacking and more weight gain.

Naturally, this is the exact same thing that happens to adults.

As we get older we tend to m

ove around less.

And since there is no designated play time, very few of us get in enough exercise.

But that doesn’t mean all hope is lost.

If you are ready to get back in great shape, here are 9 eating habits that can help you lose weight.

Schedule Your Meals and Snacks

One of the biggest reasons people gain weight is because they eat mindlessly.

An easy way to combat this is to give yourself a set number of meals and snacks for each day.

Doing so will help you cut back on unnecessary eating.

Sit Down When You Eat

Yes, sitting down when you eat will help you lose weight.

It may sound crazy but it is a very effective method.

Most people are distracted when they eat.

They are either watching tv, talking on the phone, doing work, or a combination of the three.

As a result they tend to eat much more than they realize.

By sitting down when you eat you will be able to focus on what you are eating which will help you eat less.

Don’t Dine Alone

Another reason people eat mindlessly is because they are eating alone.

If you have a family, make it a point to sit down and have dinner together every night.

Have family dinner time and make sure there are plenty of fresh fruits, vegetables, lean proteins, healthy fats, and whole grains on hand.

Eating healthy together is always great for the family unit.

stay on track with your diet
Diet & Nutrition Weight Loss

How To Stay On Track With Your Diet

When most people think of the word diet they think of pain and torture.

After all, most diets make you believe starving yourself and never eating your favorite foods is the only way to lose weight.

Spoiler alert!

That is completely untrue.

You don’t have to punish your body, or your mind, to lose weight.

Below you will find a foolproof solution that will help you transform your diet, lose weight, and keep it off for good.

How To Stay on Track With Your Diet

Learn How To Counteract a Boring Diet

One of the biggest reasons people go on an all out binge is because they get bored with their diet.

They get tired of eating the same things over and over again.

Does this sound familiar?

If so that means its time for you to explore a new way of eating.

Start by putting an emphasis on eating seasonally.

Change up your spices, fruits, and vegetables based on the current season.

And while there are some fruits and vegetables that are available all year round, don’t be afraid to swap them out for yummy options that are in season.

You should also allow yourself to enjoy condiments and dressings.

The key however is to do so in moderation.

As long as you don’t soak your salad in dressing you will be just fine.

Never Get Comfortable

If you want to stay on track with your diet, you must not allow yourself to get comfortable with your progress.

The more comfortable you are, the easier it will be for you to fall back into your old eating habits.

The very same ones that put you in the situation you are in now.

No one wants to end up back at square one.

Especially after you have made a great deal of progress.

Once you start seeing results avoid the temptation to stop exercising.

While you can reel it in a bit, you shouldn’t stop altogether.

At minimum you should continue to get 30 minutes of exercise 3 times a week.

When it comes to your diet, figure out how many calories you should eat to maintain your results.

As long as you stay within that calorie range you should have no problem maintaining your results.

And while it is okay to splurge every now and then, keep this type of eating to a minimum.

Have a cheat day once or twice a week, and that’s it!

bodybuilder
Workout Tips

5 Transformation Secrets All Bodybuilders Know (and you should too)

Say what you will about bodybuilders, but if you want to learn how to transform your body you should follow their lead.

The interesting thing is, many diets now being recommended by health professionals are the very same diets that bodybuilders have been following for years.

Bodybuilders are always up to date on the latest health and fitness information.

They are constantly reading and researching publications to ensure they know everything about fat loss and building muscle.

As a result their bodies are truly works of art.

5 Secrets of Bodybuilders

While you may not want your body to look like Arnold, having a nice set of abs is something most of us desire.

Here are 5 secrets of bodybuilders that can help you achieve an amazing physique.

Secret #1 – Eat More Protein

Protein is a vital component for sustaining life.

By simply increasing your protein intake you can almost instantly start to improve your body composition.

Protein is what many refer to as metabolically expensive.

All that means is your body uses up a lot of energy to digest and process protein.

Secret #2 – Make Strength Training a Part of Your Daily Routine

When it comes to transforming your body strength training is one of the best aerobic activities you can do.

For best results keep rest periods short.

The goal is to keep your heart rate up.

By keeping rest periods short you will get strength training workout as well as a cardiovascular workout.

Strength training is a great form of exercise due to its ability to burn a ton of calories.

While any activity you do will burn calories, none will burn calories quite like strength training.

For example, lets say you do an hour cardio session and burn 600 calories.

That’s great but there is one big problem.

Once that workout is over the calorie burn will stop.

With strength training its the complete opposite.

With strength training not only will you burn calories during the workout, but you will also burn calories for several hours after the workout.

best fat burning foods
Diet & Nutrition

7 Fat Burning Foods You Should Add To Your Diet

In a previous article we discussed the top 4 proven fat burning tips.

One of the tips is to include more fat burning foods into your diet.

So with this article we are going to break down 7 fat burning foods that will help you transform your body.

7 Fat Burning Foods You Should Add To Your Diet

Technically speaking there is no such thing as fat burning foods.

There are however certain foods that can help you burn more fat.

By eating these foods at the right time, and in the right amount, you will be able to reduce the amount of fat that accumulates in your body.

Chicken

Chicken is one of those fat burning foods that you almost always have on hand.

It has the ability to increase your metabolic rate and help you melt the extra fat away.

Not only is chicken a great source of protein, but it is also low in fat and carbohydrates.

Proteins use up a lot of energy when they are being digested.

That means you will burn more calories to digest them.

To avoid excess fat be sure to get boneless, skinless chicken.

Citrus Fruits

Citrus fruits such as oranges, apples, and grapefruits are some of the best fat burning foods you can eat.

They will give your metabolism a big boost and provide you with plenty of vitamin C, a very important chemical in the fat burning process.

Feel free to mix a variety of different fruits together so you can get a different flavor and taste.

If you are looking to burn fat around your hips and waist, eat more fruit.

All Berries

Blackberries, strawberries, blueberries, and raspberries are all great when it comes to burning fat.

These juicy little pieces of fruit are packed with minerals and vitamins.

They are low in calories and high in water which means you can eat a lot without packing on the pounds.

Berries are an excellent source of fiber, give your metabolism a big boost, and help with the break down of food and fats.

All it takes is a handful of naturally sweet berries to eliminate those pesky sugar cravings!

fat burning tips that work
Diet & Fitness Weight Loss

Top 4 Proven Fat Burning Tips

Do you have a muffin top that just won’t go away?

If so you are not alone.

The sad reality is millions of Americans are overweight.

Many are even considered obese.

Its a serious problem and its not just affecting America. Its affecting the world as a whole.

Lucky for you you’ve found this article

Before we dive in I need you to do me a favor.

Please forget about all the yo-yo-dieting and easy weight loss nonsense you have been hearing from the so called “gurus”.

That approach almost always leaves you feeling like a failure.

We are going to share with you the simple fat burning tips that will help you get lean and sexy!

But before we do, let’s talk about fat and how it gets deposited in your body.

How Fat Is Deposited In Your Body

The first step in losing weight is understanding fat and how it is deposited in the body.

In order for your body to have the energy it needs to make it through the day, you need food.

Energy in food is referred to as calories.

The more calories the food contains, the more energy, or fuel, your body will be able to acquire from it.

Before your body can use the energy from the food, it must first digest it.

When your body digests food it burns some of the old energy so that it can get energy from the new food.

The more difficult it is to digest the food, the more calories your body will burn in the process.

Protein, carbohydrates, and fats make up the fuel in your body.

This fuel is what nourishes your body and keeps it functioning properly.

Your body will use some of the foods fuel as nutrition.

Any fuel your body doesn’t use will be stored in fat cells.

Fat cells are most often deposited in the chest, hips, and waist.

Depending on your diet, those fat cells may become bigger overtime.

The fat cells can only store so much fat.

Fat accumulation will start in various parts of your body once the limit has been reached.

This is what ultimately leads to flabby legs, arms, and thighs.

how to prevent overtraining
Diet & Fitness Workout Tips

How To Prevent Overtraining – 7 Techniques To Follow

Exercise is one of the best things you can do for your health.

However, if you take it too far it can become dangerous.

Pushing yourself beyond your limits can not only lead to serious injuries, but it can also suppress your immune system which means you will be more susceptible to getting sick.

Here are a few techniques that will help you stay fit and prevent overtraining.

How To Prevent Overtraining

Don’t Be a Control Freak

Most people who are obsessive about exercising tend to be high achievers.

High achievers love feeling like they are in control.

Because of this they will push themselves to the extreme.

If this sounds like you its time to take a step back.

Set modest goals so you won’t put your health at risk.

Develop a Healthy Body Image

It is so easy to get caught up in what you see on the internet and in fashion magazines.

Sometimes the desire to look like the latest Instagram model can push you to train too hard.

That’s why its so important you learn how to cultivate a healthy body image.

Instead of comparing yourself to someone else, learn how to celebrate your own best features.

Monitor Your Heart Rate

Your heart rate is a great indicator of whether or not you are pushing yourself too hard.

To get your target heart range subtract your age from 220.

Ideally you will want to stay between 60 to 80 percent of that number.

start a new diet
Diet & Fitness

7 Things To Consider Before Starting a New Diet

If you are desperate to lose weight you are more likely to jump on the latest fad diet bandwagon.

However, before you do, there are a few things you must first consider.

Doing so could mean the difference between success and failure.

One thing to keep in mind is it doesn’t really matter what diet you choose.

When it comes to losing weight there is and will always be only one proven way.

And that is to make sure you burn more calories than you consume on a daily basis.

When you start a diet that requires you to drastically reduce calories or make drastic changes to the foods you eat, you will find that your weight constantly goes up and down like a roller coaster.

This of course is not healthy!

Not only can it stress out your internal organs, but it can also disrupt important processes such as your metabolism.

Sharp changes to your diet will shock your entire system and make it a lot more difficult to stick with a new workout regimen.

Always Diet In Moderation

Cutting calories at a modest pace, exercising on a regular basis, and maintaining a balanced diet is the safest and most effective way to get rid of excess weight.

Reducing your calories by 500 per day will keep your body running at its peak.

It will also prevent you from going into starvation mode which will cause you to hit a plateau.

Adjust everything in moderation so you can avoid overwhelming yourself.

Develop a healthy body image
Women’s Health

How To Obtain a Healthy Body Image

Did you know that how you feel about your body affects not only your confidence, but literally every aspect of your life?

Your personal value is attached to how you feel about your body. And this is why so many people, women in particular, struggle with body image.

It is also why women tend to find themselves on the never ending dieting roller coaster.

When you are constantly bombarded with picture perfect images in magazines and on the internet, being comfortable in your own skin can be very difficult.

I think it’s safe to say you already know the importance of loving yourself.

You also know that it’s a lot easier said than done.

Here are a few tips that will help you obtain a healthy body image.

Understand That No One Is Perfect

No one is perfect. Not even the models you see in the magazines and on Instagram.

As a matter of fact, many of the images you see have been altered in some way.

Before you can love yourself inside and out, you must first start with the inside.

All this means is you need to change the way you think about and view beauty.

There will always be something you don’t particularly like about your body.

However, that doesn’t mean you are any less beautiful.

And its most definitely not a reason to walk around with low self confidence.

Instead of focusing on the things you don’t like about yourself, focus your attention on the things you do like.

Its all about shifting your perspective.

maintain a healthy diet
Diet & Fitness Healthy Lifestyle

How To Maintain a Healthy Diet When Money Is Low

There may come a time in your life when money gets tight.

And during those times you will have to find ways to cut back and save money.

According to a survey by Gallup and Healthways, when money is tight Americans tend to eat less fruits and vegetables.

We of course don’t want that to be the case. So here are a few tips that will help you save money and eat healthy.

8 Ways To Maintain a Healthy Diet When Money Is Low

Shop For Seasonal Produce

Seasonal produce is the most affordable produce.

The Spring and Summer are the best times to load up on fruits such as blueberries.

Do a little research and learn what fruits and vegetables are in season and plan your meals around those fruits and vegetables.

Buy Frozen

Fresh fruits and vegetables will also be the most expensive.

And while you may prefer the taste of fresh produce, in reality the frozen varieties can be just as tasty.

They also have similar nutritional values so you won’t be missing out on any of the health benefits.

Getting in the nutrients from frozen produce makes it easier to maintain a healthy diet.

Look For Produce Bargains Year Round

Some produce can be found at bargain prices year round.

The most common ones would be broccoli and almost anything in the cabbage family.

Eat More Beans

We all know the saying, “beans, beans, good for your heart, the more you eat them, the more you….”

I will leave the rest for your imagination.

The great thing about beans is they are a really great low fat source of protein.

They are also extremely affordable.

A two pound bag of beans will cost you less than $4.

And since beans are a volume food they can last a long time.

They are also very versatile and can be used in a variety of different dishes.

Here are a few bean recipe ideas you can give a try.