Get Rid of the Fat For Good

Tag: exercise

  • 7 Simple Exercises For Beautiful Calves

    Everybody wants to have nice fit legs but what exercises should you do to tone your calves?  We bring you 7 exercises for your calves for that have a beautiful toned look.  Bonus: These are bodyweight exercises so you do not need to go to the gym.

    1.Single Leg Calf Raise (video clip)

    This is a simple exercise. Place your toes and balls of your feet on a calf block, step or curb with your heels and arches extending off. If you need to, you can place a hand or both hands on support for balance.  Lift one leg to rear by bending knee. Raise heel by extending ankle as high as possible.

    Tip: Use a chair or rail to hold it in balance.

    Double Leg Calf Raise

    Double Leg Calf Raise

    2.Double Leg Calf Raise (video clip)

    Place two feet on either a step or curb (you can also stand on a flat surface). We do not recommend standing on the edge of the road because it can be dangerous. This is done by standing upright and slowly raising the heels up for 2 seconds and then lower the heels.  If you have enough free time then try to do 3 sets of 20 reps.

    Tip: Use a railing or a wall to help in the balance.

    3.Seated Calf Raise (video clip)

    This is another simple exercise to help tone your calves. It can be done at home, at the office or outside. Sit on a box or bench with your feet flat on the floor in front of you.  Flex your calves as high as possible before returning back to the starting position.

    4. Run, Jog … Or Walk

    Jogging and walking are good for your calves. Pick up the pace to challenge yourself even more.  Running will help burn your body fat as well as cardio to help strengthen your heart.

    Tip: Wear appropriate shoes to avoid injury.

    5.Stair Stepper

    Gyms have those fancy stepping machines that are available for your convenience but we’re talking about workouts at home and at work. You can use the steps in your house or office and get a workout that is just as good as the gym.

    6.Knee Circles (video clip)

    It may look strange at the time, but this is a good exercise. You want strong, toned, calves don’t you? Stand upright, knees close together.  Place your hands on your knees and make circles clockwise and counterclockwise.

    7.Ankle Circles (video clip)

    Okay, back to the real world after those crazy knee-jerk exercises. This one is easy. Extend your legs forward and rotate your ankles clockwise and counterclockwise. Repeat this process for a set of 20 reps.

    We know these exercises are not very complex but they will still give you a good lower-leg workout for your calves.  So, do these exercises and when it starts to become easy then increase the reps and sets.

  • Aerobic Exercise And Weight Loss

    Aerobic exercise is a way to lose weight, have a fit body and become a healthy person.

    What is aerobic exercise?

    Aerobic exercise is a long-term physical exercise that provides oxygen to the body.

    How do aerobic exercises work?

    There are many benefits to health and well-being that you get from Aerobic exercises like:

    • Increase energy level
    • Stress decreases and mental health improves (due to the release of endothelin in the brain).
    • Optimize heart and lungs.
    • Lower blood pressure reduce the risk of cerebrovascular disease.

    Does aerobic exercise help lose weight?

    Weight will disappear by burning more calories than you eat. Aerobic exercise is one of the best ways to burn calories. For example, 30 minutes of jogging can burn about 300 calories. Track your calories and if you burn more than you eat then you will lose weight faster.

    Aerobic Exercise : At Home

    No need to go to the gym or go out in the summer. You can do aerobic exercises at your own home. Aerobic exercise at home is a cheaper option than an expensive gym.  Buy an aerobic dance CD or download one on your phone or ipod & dance to it.

    There are also many aerobic exercises that you can do at home, such as jump rope, or play console games that use the body to control. Choose a game that focuses on physical exercises.

    Aerobic Exercise : Outdoor

    Even though we do aerobic exercises at home that is not the only option. You can join friends or people in the community.  Don’t get bored or choose to exercise outdoors alone, get a running or cycling partner and keep each other motivated.

    The true benefits of aerobic exercise come from continuous movement.

    Aerobic Exercise : In Gym (Fitness)

    Working out at a gym is another choice. There are many exercise machines like exercise bikes, treadmills or ellipticals.  You can also take part in an aerobics activity in bigger gyms that have a swimming pool. Swimming is great for aerobic exercise. It is also suitable for people with injuries or muscle problems.

    How often should I do aerobic exercise?

    Note: Consult with your doctor for workout advice.  I typically try to do aerobic exercises 3 – 5 times a week, about 30-60 minutes each time.  What is important to make sure that your heart and lungs working hard enough and long enough to benefit from aerobic exercise, but not so long as the risk of injury.  Make sure you are exercising at the correct concentration.

    It is important that you start slowly and gradually increase your weight for a few weeks until you feel comfortable.  Becoming healthy is a long-term strategy so work with your doctor and take your time on your journey to a healthier you.

  • Cardio Workout

    Have you ever read an article on weight loss where they briefly talk about cardiovascular health but then they don’t actually give you the information that you’re looking for?  There may be some who do not know the meaning of cardio exercises.
    Here’s an overview of the benefits of cardio exercises.

     

    Cardio exercise is the exercise that makes our heart beat faster. An aerobic activity that makes your heartrate increase can help burn calories as well.

    In general Cardiovascular exercise is divided into 3 major types.

     1. Low Intensity Cardio – The target heart rate (THR) is 55% – 65%. It will help burn fat to lose weight without losing muscle.

    2. Medium Intensity – The target heart rate (THR) is 65% – 75%. Helps reduce weight as well. The body uses more carbohydrate energy than the low-density cardio.

    3. High Intensity Cardio – Heart rate (THR) goal is 75% – 85%. This high-intensity cardio uses a lot of energy. Most of it is not from fat, but it also helps to lose weight as well. This high concentration cardio will stimulate the metabolism of our body. When your body uses energy continuously, it is beneficial to lose weight, reduce fat, and it has the effect of losing a lot of muscle if the cardio concentration is too high.

    4. High-Intensity Cardioid with Extra High Intensity – The target heart rate (THR) is 90% – 95% or more, until almost 100% of the cardio. This is very difficult. The results in a short time is from 4 to 15 minutes, because our body will not be able to have time to rest.

    Cardio exercises have a good effect on weight loss and also have a beneficial effect on the heart.