How to quickly lose weight.

Fitness., Health and Wellness., Lifestyle.

Before I start, you’re beautiful. Don’t look at thinspiration or anything like that, it’ll just motivate you the WRONG way. If you plan on losing a few pounds, guess what? There’s nothing wrong with that. 🙂 You should want to lose weight so that you feel good and so that you’re healthy. Don’t worry about what other people think because it’s your body.

I’m going to enlighten you with the basics a little bit:

How do you gain weight?
-When you take in more calories than you burn, you gain weight. A lb of fat = 3,500 cal. Your body stores extra calories as fat. So, for every 3,500 cals you consume, you gain 1 lb.

How do you lose weight?
-If you eat calories or exercise, you lose weight. Say you eat 250 cals less than normal and burn off 250 cals. That is 500 fewer cal a day. If you do this every day, you will lose a lb a week.

500(cal) x 7(days in a week) = 3500 cal or 1 lb

[Try to aim for no more than 2 lbs a week. If you try for more, you’ll probably lose more lean muscle and water instead of fat. Just remember, “slow and steady”.]

Anyways, here’s what you can do to quickly lose weight.

  1. EXCERCISE
    1. This might be what everyone says but it’s true. The more muscles you have, the faster your fat will burn away. You build up muscle first and then you lose the fat. Even if you start noticing your legs or whatever increasing in size, eventually after keeping up with it for a while, you WILL see results. Try to maintain a consistent schedule, workout at least 3+ days a week and keep up with it. It’s up to you, if you wanna see faster results you have to either to more HIIT (High-intensity interval training workouts) [This is great if you’re lazy and quickly want to get done with the workout] or do other workouts for a longer period of time. If you want to see faster results, you yourself need to work for it.
      1. If you want to do more HIIT workouts, or just any workouts in general I recommend you start with Blogilates, the Sworkit app or 7-minute workout app because from experience, those are the best.
    2. THIS IS SO IMPORTANT. Many people think that if you do arm workouts, you’ll lose fat on your arms but in reality you’re only gaining muscles in your arm. If you want to keep the muscles and strength you have, you have to constantly work those muscles or else it’ll just go back to how it was before. In order to truly lose weight in one specific place is to lose it everywhere at the same time. Fat is balanced out in your body so you can’t really get skinnier arms and have a thicker thigh.
    3. If your body isn’t used to working out, don’t jump into brutal exercises like pushups and pullups. Start in moderation and gradually work your way up to the harder stuff. During your first few sessions, I suggest just stretching and get your body acclimated to moving around a bit. Then you start launching into the workouts. I suggest you get a premade workout plan or watch a YouTube video with workouts that are already given so you don’t get discouraged and say, “Oh I can’t find any good stuff to do”
    4. GET A GYM WORKOUT BUDDY. THIS WILL HELP YOU SO MUCH. I workout by myself and this usually leads to procrastination and not getting anything done. If you workout or go to the gym with a friend, you guys can push each other.
  2. Eat healthy
    1. Eat healthy! But don’t deprive yourself! If you’ve been doing great for a few weeks and are craving.. lets say.. a donut, go eat a donut and reward yourself! I mean you’re not gonna gain ten pounds from one donut. If you have a hard time eating healthy, TRUST ME, I know how it feels. It’s hard, but once you get used to eating healthy, it’ll be a piece of cake!
      1. Breakfast IS the most important meal of the day! It gets your metabolism going and makes you fuller throughout the day! To boost your metabolism even more, drink hot water with lemon water every morning and/or add 2 tablespoons of coconut oil to your breakfast somehow every morning to make your metabolism boost up.
      2. Remember to always add a healthy side to your lunch meal! You can add things like fruits, bell peppers, hummus instead of mayo in your sandwiches, baked potatoes instead of french fries, Kale chips (Remove the leaves from the stem, drizzle some olive oil and salt over it and bake for 10-15 min until the edges are brown)
      3. You may think it’s smart to skip meals or snacks to save on calories, but if you deal with hunger as it happens (by eating every three or four hours), you’ll eat less over the course of the day! It works as long as you treat snacks like tiny healthy meals– not just as junk food breaks.
  3. DRINK A LOT OF WATER
    1. Drinking water is directly correlated with losing. A lot of people confuse thirst for hunger so they  tend to eat rather than drink water.If you’re craving a midday snack and want to make sure your pangs are caused by hunger, not hydration, drink a glass of water first. Then see if you’re still hungry 30 minutes later.
    2. Drinking enough water and staying properly hydrated is part of a healthy weight-loss system and healthy weight in general. It helps flush out harmful toxins, increases metabolism, etc.
      1. In a small recent study, researchers at the University of Birmingham in the UK found that, on average, people who drank water 30 minutes before some or all of their three meals a day lost between 5 and 9 pounds over the course of about three months. [source]
    3. If you’re anything like me and don’t like drinking plain water or just need something to help boost your weight loss process try the SlimQuick products
      1. I like their products because they:
        • Increase Metabolism
        • Reduce Appetite
        • Boost Energy
        • Reduce Excess Water
        • Support Hormones
        • Reduce Stress

These are the main ways one can really loss weight and I hope these have helped. Always remember that the number on your scale doesn’t define who you are and if you didn’t reach your goal, it’s ok, tomorrow is a new day. Stay beautiful ♥

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Easy exercises for lazy people.

Fitness., Health and Wellness.

Hahah I for one am super lazy so I don’t blame anyone but I decided to get up on my feet and do some workouts. By now we all know the dangers of eating too much and exercising too little: heart disease, stroke, diabetes, etc. Seeing that I am a lazy person, I needed some that weren’t that hard but still gave me results are here are a few:

Chin Tuck

The Chin Tuck improves posture, helps stiff neck and limbers up the trapezius (neck, shoulders and upper back), as well as the throat and jaw muscles.

Sit or stand, facing directly ahead. Keep your shoulders relaxed. Push your head slightly forward, then pull your head back slowly. Bring your chin toward your chest, and imagine the top of your head is rising toward the ceiling.

Feel the stretch in the back of the neck. Remember to breathe. Hold for 10 seconds. Relax. Repeat as desired.

Butt Clench

This is absolutely the best exercise for lazy people. The Butt Clench tightens the buttocks, helps strengthen the lower back, and helps release stress-related energy in the butt and thighs.

Tuck your tailbone in slightly. Clench your butt together. Hold for ten seconds. Relax. Repeat as desired.

Foot Flexes and Foot Rotations

A human foot has 26 bones, 20 muscles, 33 joints and over 150 ligaments. In one day, the feet take a cumulative force of several hundred tons. When your feet are tired, you are tired. Foot flexes and

rotations help limber up the feet and legs, de-stress the joints and muscles, improve blood circulation and give you an overall feeling of energy and well-being.

Foot Flexes: Slowly thrust out your heel, while pointing your toes toward your knee. You will feel the stretch in the back of the legs. Repeat 5 times with each foot.

Foot Rotations: Slowly rotate your foot at the ankle. Rotate to the left 10-20 times, then rotate to the right. Repeat with each foot.

Backward Elbow Stretch

This is a great exercise for the back, shoulders, upper arms, chest, and posture. The Backward Elbow Stretch can help prevent joint problems such as frozen shoulder.

Raise your hands to about waist-height. Keeping your back straight but relaxed, try to touch your elbows together behind your back. Unless you’re super-flexible, you won’t be able to do it, but you’ll feel the stretch in the shoulders, arms and chest.

Hold for ten seconds and remember to breathe. Repeat as desired.

The Backward Elbow Stretch exercise also helps strengthen the back muscles. Weak back muscles are a common cause of chronic pain and poor posture.

Tummy Tuck Exercise

The Tummy Tuck Exercise helps tone abdominal and belly muscles.

Exhale completely, allowing your stomach to deflate, while pulling your belly button towards your spine. Keep back relaxed, shoulders straight (don’t slouch) . Let the tummy do the work. Inhale, allowing your chest to rise, and let your stomach relax.

Scissor Abs

Scissor Abs

Working against gravity, this ab exercise will target your core quickly and effectively. Just be sure to keep a flat back and control the movement with your abs rather than your legs or arms. Here’s how:

Lie flat on your back with your arms at your sides, palms pressing into the floor. Bring both legs straight up toward the ceiling, engaging your abs and pressing your lower back into the ground.

Keeping abs pulled in and lower back on the ground, slowly lower your left leg until it’s a few inches above the floor, then scissor your legs, lifting your right leg up. This completes one rep. Do 15 to 20 reps.

A few tips:

  • Instead of a chair at work use an exercise ball instead of in your armchair, you’ll strengthen your core muscles and improve your balance without noticing you are exercising. You can additionally use your exercise ball as a seat while reading or working on the computer.
  • To develop triceps, or back muscles on your upper arms, lie on your left side. Grasp your right arm between the elbow and shoulder with your left hand. Try to pull your right arm back while simultaneously creating resistance with your left hand. Do this for a few seconds and relax. Repeat five times before switching sides. Gradually increase repetitions until you are performing 25 on each side per day.

Stay healthy,

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Start working out today.

Fitness., Health and Wellness.

Happy March 🙂 Join me as I work with Cassie from Blogilates to get fit again. I always put off working out because I’m too tired or busy but if you’ve read this far, you have to join me as well. Since it’s a start of a new month, it’s also a great time to get things started.

Subscribe to her newsletter to get monthly workouts and health tips through out the month.

I love the way she creates them so that you start off slowly and end hard so you don’t have to force yourself from the start.

This month I’m going to be doing this one:

30 day thigh slimming challenge

If you want to focus more on your whole body, do this one:

March 2015 3

Sunday: Bunday (butt)

Monday: Legs & Thighs

Tuesday: Core Crusher

Wednesday: Hump Day HIIT

Thursday: Arms ‘n Back

Friday: Relax ‘n Revive (For stretch day, make sure you download the free Blogilates app and subscribe to the calendar to see my exclusive “Revitalizing Stretch Routine.”)
Read more here.

Enjoy and good luck.

Becoming Taller.

Fitness., Health and Wellness., Tips.

I guess I could say that I’m just a bit taller than average, I’m 16&& 5’6 but many people aren’t and  if you are or aren’t but want to here’s a tip to help you.

Also, yes I do know genetics plays a large part in your height but their are some things that you can avoid or do to help you.
 
 
1// Avoid growth stunting factors

-Caffeine (No, it doesn’t make you short. But it can keep you awake. You do most of your growing in your sleep. So you really don’t need that much sStarbucksa week, enjoy it in moderation)
 
-Smoking (I haven’t got much to say about this, you should know the risks by now)
 
-Steroids (You don’t need performance enhancers! Do your best naturally. Steroids can give you health problems 😦 )
 

2// Sleep

 
-This should be easy! Who doesn’t like sleeping?
 
-Studies show growing teens and even adults should get 8-11 hours of sleep each night.
 
-Try not to use any electronics 1 hour prior to sleeping, using electronics can keep your mind racing and thinking too much.
 
-Sleep in a calm environment to get your best sleep.

 
3// Eat right

 
-The food we consume has an effect on everything we do and everything that makes up us.
 
-Take a daily vitamin everyday
 
– Dairy=calcium. Lots of calcium is good and promotes bone growth
 
-Vitamin D is necessary! Go outside and soak up the sun. Eat fish, mushrooms, and alfalfa sprouts. Maybe even take a vitamin D supplement
 
-Proteins! Meat, eggs, tofu,etc. they all have the essential building blocks for your body to grow. Have one to two of the above suggested proteins in at least one of your meals each day.
 
-Zinc. Zinc deficiency can set you up to end up being short 😦 So eat some peanuts, asparagus, peas, chocolate, eggs, etc.
 
-Eat 3 MEALS a day! Don’t skip out on anything please 🙂 Eat some snacks in between meals.
 
4// Exercise

 
-Light exercise is good if you’re not into heavy.
 
– Swimming
 
– Biking
 
– Jogging
 
– Yoga
 
-Stretching is good as well and some people claim it can help you grow taller (not sure if thats true?)
 
-Make it fun and exercise with a friend
 

5//Good Posture

 
-This doesn’t help you GROW taller as much is it does make you LOOK taller (same difference right? :P)
 
-Don’t slouch. Not in chairs and not while walking
 
-Keep your shoulders back and your chin up
 

6//Little things you can do
 
-Stretch in the morning when you wake up
 
-Stay HYDRATED (drink lots of WATER)
 
-Drink Milk! 🙂
 
-Make your meals have a variety of foods
 
-Sleep with your neck and back straight
 
-Don’t fret if you’re not super duper super model tall. Who cares? Height isn’t the most important thing in the world. You can’t change everything about yourself to make you happy. So embrace how you look!

 

Good luck and remember growing takes time.

Free subscription to Cosmopolitan and Shape Magazine.

Beauty., Fitness., Freebies.

It’s back again…Head on over to score a FREE 2-Year Subscription to ‘Cosmopolitan’ Magazine and click here for a free subscription to Shape magazine. Just fill out the survey to snag yours. Your first issue should arrive within 8 to 10 weeks!

I’ve done this and have never received a bill at all. It’s all complimentary and is like a gift subscription. 

Hope you enjoy.

 

5 minute abs.

Fitness., Health and Wellness., Tips.

Obviously you’re not gonna get abs in 5 minutes BUT this workout, if done consistently like everyday for 5 minutes will eventually give you abs.

 

1. 25 leg lifts.

Position yourself flat on the ground, lying on your back, head and shoulders on the floor. Keep both of your legs and raise them to about a 45 degree angle, hold for two seconds, than bring them back to the floor; but DO NOT TOUCH them on the floor or it will wreck the workout. Also, make sure not to arch your back, keep the rest of your body flat as your legs lift and lower. If it does arch, badly, or your abs aren’t that strong bring your legs higher when you lift. 

 

2. 60 bicycle crunches.

Position yourself with your head and shoulders off the floor, your hands behing your head, your legs in the air, knees bent. Here is a picture of this position: 

Then, bring your left elbow to your right knee using your ab strength, push the other leg out straight. Then, bring your right elbow to your left knee, while pushing the other leg out. Keep repeating this motion. Here:

 

3. Side plank for 60 seconds. To start, position yourself laying on your side, then lift your body up with the arm that is on the ground, and the sides of your feet. (your body should be tight and your legs should be tightly together so you don’t fall. Lift your opposite arm straight in the air. If you are having trouble, look at this picture: 

 

4. Do 60 regular crunches.

If the full regular ones are hard for you, you can do these:

 

5. Do 60 leg flutters.

Position yourself flat on the ground, arms flat by your side. Then, lift your head and shoulders off the floor, and lft your feet slightly from the floor. Your arms should now be straight out infront of you, pointed towards your feet. Proceed to flutter your legs up and down quickly without ever touching them to the ground.

R E M E M B E R ; NO breaks between these five ab sequences! Good Luck! It will get easier as you do it.

 

Enjoy body sculpting 🙂

 

8 week workout.

Fitness., Health and Wellness., Tips., Uncategorized

IT’S SUMMERRRRRRR ♥

That means tanning, traveling, looking good (which means get up and workout) etcetera, etcetera.

So come on tell me, who wouldn’t want to loose all the weight gained from stress, random snack breaks and the couple extra pounds from just all year round? I mean come on I would love to look and feel better for the up coming school year and I know you would too.

This is why I found an eight week workout for you guys to get fit this summer.

LETS GOOOOOO!

1st and 2nd week

In first and second week you will workout on 3 days and the 4th day is optional.

Day 1:
– jog 8 minutes.
– 6 pushups
– 15 sit ups
– 10 jumping jacks
– 10 squats
– 15 butt kicks
– jog 4 minutes

Day 2:
– 6 pushups
– 20 sit ups
– 15 jumping jacks
– 8 lunges
Repeat this 2 times and then jog 10 – 15 minutes

Day 3:
– jog 15 minutes (1st week)/ jog 20 minutes (2nd week)

Day 4: (optional)
On this day choose one of this activities:
– swimming (about 30 minutes with breaks if you need them)
– jogging 25 minutes
– riding a bike 30 – 45 minutes
– playing tennis (if you have a friend who would also like to lose few pounds you could go play tennis together)
3rd, 4th and 5th week

In these weeks you will workout on 4 days

Day 1:
– jog 10 minutes
– 8 pushups
– 20 sit ups
– 10 jumping jacks
– 12 squats
– 20 butt kicks
– jog 5 minutes

Day 2:
– 6 pushups
– 1 minute wall sit
– 20 sit ups
– 20 jumping jacks
– 8 lunges
– jog 15 minutes

Day 3:
– 15 sit ups
– 4 pushups
– 8 squats
– 15 butt kicks
– 6 lunges
Repeat this 3 times and then jog 8 minutes

Day 4:
On this day choose one of this activities:
– swimming (about 30 minutes with breaks if you need them)
– jogging 30 minutes
– riding a bike 30 – 45 minutes
– playing tennis (if you have a friend who would also like to some few pounds you could go play tennis together)
6th, 7th and 8th week

In 6th week you will workout 4 days and in 7th and 8th week you will work out 5 days

Day 1:
– jog 10 minutes
– 1 minute wall sit
– 8 pushups (try 10 if you can)
– 20 sit ups
– 15 jumping jacks
– 15 squats
– 20 butt kicks
– jog 5 minutes

Day 2:
– 8 pushups (try 10 if you can)
– 45 seconds wall sit
– 20 sit ups
– 20 jumping jacks
– 8 lunges
In 6th week repeat this 2 times and in 7th and 8th week repeat it 3 times
– jog 8 minutes

Day 3:
– 20 sit ups
– 6 pushups
– 1 minute wall sit
– 10 squats
– 20 butt kicks
– 6 lunges
Repeat this 3 times and then jog 10 – 15 minutes

Day 4:
– jog 30 minutes or if there is a pool in your neighborhood you should swim about 30 – 45 minutes

Day 5 (only 7th and 8th week):
On this day choose one of this activities:
– swimming (about 35 – 45 minutes with breaks if you need them)
– jogging 30 minutes
– riding a bike 45 – 60 minutes
– playing tennis (if you have a friend who would also like to some few pounds you could go play tennis together)
That’s it. Don’t forget to stretch before and after workout, drink water during the breaks between workouts and don’t eat too much :). After these 8 weeks if you start to like working out more, you should jog around your neighborhood sometimes, go swimming or join a sports team.

I hope this helps everyone ♥
//(Comment below with a request)\\