Exercises Fitness At Home

Considering a cardiovascular routine at home? Then you are inviting yourself to not only lose weight but also do it from the comfort of your own home. Cardiovascular exercise has so many benefits but one that I don’t have to remind you of is that you can do it ANYWHERE!
Finding a cardio workout to do at home is simple and fun and you are also guaranteed to enjoy. No longer do you have to feel self-conscious in your clothes. Say goodbye to the day when you felt like you had to dress up, do your hair and touch up your makeup before you could complete a workout at the gym.

There are many cardio routines to choose from whether you want to pop a disc in the DVD, or take it back as far as middle school with some heart healthy, oxygen building Calisthenics. Calisthenics are organized exercise movements that don’t require weights or equipment.
They are known to boost your heart rate, body strength, and flexibility. This is the best cardio that you can do because you are actually working your body. Have you ever looked at anyone in the military and thought “I could bounce a quarter off their stomach?” Well Calisthenics are the basis of all military workouts so one day someone could have that very same thought about you.
Aerobics is another convenient workout that can be done in your home. It is cheap; you have a wealth of varieties of video styles on the market so you can pick out any type of workout that interests you. It is best to find something you won’t mind doing 5-6 days a week. Aerobic exercise is one of the best ways to burn calories and lose weight. High Impact Aerobics done for 45-60 minutes will burn 357-477 calories. News Bulletin: NO MORE SHOWERING IN PUBLIC-you can lose weight from home!

Cardio without Equipment and Going to the Gym
You don’t need equipment to get a powerful and effective cardio workout at the gym. You can try a wealth of classes that burn calories and help you lose weight. You can also do calisthenics at the gym, and most personal trainers do take you back to the basic.
Step Aerobics: This is an effective attainable workout at the gym and is highly favored by most women. This form of aerobics targets problem areas like the legs, thighs and gluteus. Most classes are 30-45 minutes and allow you to burn 400-600 calories in that time frame.
Spinning: This is a high intensity work out that include upbeat music and a coordinated and very challenging bike ride that combines hill, valleys and a variation on speed. Spinning for 30-45 minutes allows you to burn 254-382 calories.
Yoga: This is a workout built around the classic sun salutation series, with challenging core and upper- and lower-body variations added for a fat-blasting twist. This is an excellent cardio routine and stress reliever. You can burn 130 calories in one workout.
Pilates: This is a cardio program that focuses on the core posture muscles which help keep the body balanced and are essential in providing support for the spine. It encompasses the abdomen, hips and buttocks. This workout allows you to burn 126 calories in a 45 minute workout.

Cardio with Machines and Going to the Gym
If you are going to the gym it is always a great idea to reap the benefits of the equipment which will increase your chance of burning calories and losing weight.
Cross-Country Skiing – This machine is an incredible cardio exercise and it involves both upper and lower body. You can burn approx 495 calories in 45 minutes.
Elliptical Trainer – This trainer offers you an excellent cardio exercise and it builds your endurance with a total body workout. You can burn about 450 calories in 45 minutes.
Rowing Machine- an incredible workout machine packed with cardio benefits. It works your arms and allows you to burn about 450 calories in 45 minutes.
Bicycling – stationary bikes are always considered to be a beneficial cardio exercise, depending on the resistance, speed and intensity you can burn 500 to 750 calories in 45 minutes.

Monica Brant Bodybuilder of Figure International

Bodybuilding Informative article for you
How to fat loss guide work properly read this
RAPID FAT LOSS GUIDE

A 10-point plan for safe and rapid fat loss.
Written by Chris Aceto
Our resident bodybuilding nutrition expert, Chris Aceto, gave us these easy-to-follow tips for ripping up.
1)DOUBLE YOUR CARBS
Fix daily carb intake at two grams and protein intake at one gram per pound of bodyweight split over six small meals. Count only the protein from your main sources and disregard inconsequential protein levels in vegetables and other carbs. Your best carb choices are potatoes, rice, pasta, bread, Cream of Wheat and fruit.

Monica Brant Bodybuilder of Female Figure International Wallpapers and Images

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Fitness Quotes

I love reading quotes. So I thought I would share some fun Fitness Quotes with you.


Those who do not find time for exercise will have to find time for illness.
- Earl of Derby

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted. - Denis Waitley

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. - John F. Kennedy

You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is. - Ellen Degeneres

By exercise. I'll tell you one thing, you don't always have to be on the go. I sit around a lot, I read a lot, and I do watch television. But I also work out for two hours every day of my life, even when I'm on the road.
- Jack LaLanne

Whether you think you can or whether you think you can't, you're right!
- Henry Ford

If you always put limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. - Bruce Lee

Life Coaching Tip: Copy your favorite motivating fitness quote and put it in your wallet. Every time you go to get money out it will help motivate you to achieve your fitness goals.

Quick Weight Loss

Dietician Neesha Bukht brings you the ABCs of staying slim.

A

Avoid alcohol: You booze, you lose! Alcohol increases your levels of the hormone leptin, which in turn makes you crave sweets.Don't want to be branded a teetotaller? Order a glass of Sauvignon Blanc – 119 cals per 5 ounces.

B

Breakfast: A good breakfast with fibre and protein will keep you full till lunchtime and help you avoid bingeing. Opt for multi-grain cereal, lowfat curd or fruits to kick-start your metabolism.

C

Cortisol: Prolonged stress leads to high levels of cortisol which makes you crave junk foods. Solution: deal with long-standing stressors. As for short-lived ones, treat yourself to an oil massage.

D

Density: Go for grub with an energy density of two or less. To calculate this, simply divide the calories by the weight in grams (per serving). Stay at it and watch the pounds melt faster.

E

Eat at regular intervals: Go no longer than five hours between meals. Several small meals through the day lead to a better metabolism and greater control over binges.

F

Fructose: Ditch the artificially sweetened juices and sodas and get your fructose from natural sources such as fruits. Because natural fructose is kinder to your waistline.

G

Gum: Chewing on gum helps cleanse the mouth of bacteria, satisfies a sweet-tooth and reduces your urge to eat. The next time you feel the urge to reach for a biscuit packet, try a piece of sugarless gum instead for a zero-calorie treat.

H

Heart-healthy foods: Overweight people face a greater risk of heart disease. So, switch to olive and vegetable oils. Fill up on omega rich foods like walnuts and fatty fish. Choose non-fat dairy products and lean cuts of mutton and skinless poultry.

I

Insulin: The amount of insulin you secrete may dictate your diet. High insulin secretors shed more weight on a low-carb diet and less on a lowfat/high carb diet. Got a jelly belly? You secrete excess insulin and could benefit from fewer carbs.

J

Journal: Write down everything you eat and you could cut your intake by 1,000 calories a day. Food journaling may seem boring but goes a long way in making you aware of what you eat and thereby helps you shed pounds.

K

Ketosis: Ketosis refers to the point where your body runs low on carbs and burns fat for fuel. Therefore, ketosis jump-starts a diet. Restrict carbs and lose more initially. Later, allow yourself wholegrain cereals and roti, in moderation.

L

Low blood sugar: This is often the reason for between-meal cravings especially for sweet. When it strikes, reach for naturally sweet foods such as fruits and accompany it with a little low-fat dahi for a healthy dose of protein.

Read More At Meera's Yoga & Aerobics Classes: http://personal-fitness-trainer-yoga.blogspot.com/2010/09/z-of-quick-weight-loss.html#ixzz1mqbdVYBI

New Year Resolution to Lose Weight Fast

Step Aerobics For weight Loss

New Year Resolution to Lose Weight Fast

Fitness Expert And Rebok Certified Aerobics Instructer Meera Gives You New Year's resolution to lose weight fast if you follow these six Simple tips to be slim and be in shape.

1. Walk More Every day: All you need to see a benefit for weight loss is 30 to 60 minutes of aerobic activity daily with some simple aerobics exercises.( Meera: Aerobics Teacher 91-011-22784403 New Delhi India)

"It does not take you to be an athlete but just brisk walking or dancing to your favorite music or use of an Step aerobic exercises with Aerobics Bike Aerobics Equipment  or treadmill is all you have to do -. I just try to do it every day, "Says Meera."You can go into 10 - or 15-minute sessions during the day to get the benefit of weight loss," She said.

2. Keep a food diary: "Take few minutes out to write down everything you eat and drink, you can see hidden calories you consume which you dont realize,"Says Meera" A Fitness And Power Yoga Expert.

"On Our Site there are Scientific online tools that can help you calculate the calorie content of common foods and track your progress of weight loss over time," She says.

Getting Slim With Yoga

3. You Need To Set Realistic Goals For Yourself: Its always wise to be steady & constant  in losing weight of about 1/2 kg to 1 kg a week as you won't like to lose weight only to gain it all back - and more frequently - A few months later. "Says Meera. Be more specific with regard to, such as eating five servings of vegetables per day, giving a 20 minutes walk at every morning and also drinking six to seven glasses of water a day. A Healthy Behaviour And Right Lifestyle is necessary to reduce weight quickly.

4. Do Not let a  Day's Slip Derail their efforts: "Do not throw your whole routine out the window after a bad day. Instead, try to identify specific obstacles that stood in your way and think about strategies to avoid such problems that spring up for you to loose weight , "Says Meera".

5. Regular Practice of  Scientific Yoga Exercises : Regular practice of scientific Yoga and weight maintenance and weight loss asanas are good for gradual weight loss which is permanent.

6. Burn more calories:  by simply climbing the stairs daily as hour of stairs climbing stairs burn around 500 calories, this can really help women and men aspiring to lose wieght.

7. Shed your laziness for faster weight loss: Its obseved that people who gain weight are people usually more physically lazy, so its important that if you want that your weight loss goals achived in time leave your laziness by being more active.

8. Avoid Eating In Extremes To be Slim: Middle path is best as told by Lord Krishna in Gita. Too much eating overloads your stomach and makes you lazy and overweight and not eating at all for losing weight also dosent' help in losing weight but can make you weak and lower your blood pressure and loss of required energy and protection against diseases. Also Avoid eating too much of sugar and salt.

Diet on the weekends

  Serena DeVito both enjoy their weekends, even though they currently are on a diet.  For most people, and even us, the weekends can be a bit of an unwind, from the daily grind during the week.  So how do we keep a good diet during the weekend?  We tend to find that planning ahead for the weekend creates for the most effective way to stay focused on a diet.  During the weekend, most people tend to go out a bit more, and perhaps keep different hours of being awake and asleep.  So, when the weekend starts to approach, Serena and Jeremy usually make sure they have enough healthy foods around and quick meals ready for whatever direction they may end up going.  Do we keep a perfect diet on the weekend? No, but that is because currently we don’t need to be super strict, to stay within the range of body look we desire.  Does, this mean we eat whatever we choose?  Absolutely not! We consider that not being exactly strict on the weekends, is allowing us have a taste of something we really may crave, or having one meal that isn’t considered diet friendly!  When, we have a meal like this, or have satisfy a craving, we tend to adjust the other food in our diet, to stay within a caloric range that we both currently daily intake.  For the most part, we keep the weekend’s healthy & clean eats, but do allow for a bit of a relaxation from the much focused diet during the week.  Eating wild and going overboard on the weekends no matter how focused we may be during the week, will ruin the look we desire and results in a loss of progress towards our goals! So,   when the weekend comes, be ready for good diet eating, on perhaps a different schedule than normal, and if you feel like having a little stray from the diet…go ahead, but hop right back into the diet!  Rock healthy eats and rock a hard body!

Rachele Brooke Smith

Rachele was born November 7 to Tracy and Dr. Kris Smith. She is the second oldest of five children. Growing up in Arizona, Rachele developed a wide variety of interests including skiing, tennis, break dancing and teaching. She graduated from high school in 2006 and continued her education in Utah. Currently, she is majoring in Psychology and is pursuing a Masters in Human Services and Management.

International Body Fitness Celebrity

EInternational Body Fitness Celebrity

International Body Fitness Celebrity

International Body Fitness Celebrity

International Body Fitness Celebrity

Making exercise and health a priority

photo credit: gbSk

If you are a busy woman you need to make exercise a priority. If you continue to put everything else before your workout then you will never get toned, sexy and healthy, no matter how much you long for it. Making exercise and health a priority is a mental act as well as a physical one, it is important that we acknowledge that.

How to make exercise a priority
If you want to make these things a priority in your life in order to allow yourself to achieve them there are a few things you need to do:

• realize that you need to exercise
• realize that you need to exercise regularly
• realize that without exercise you cannot be healthy
• realize how important being healthy is to you and your loved ones
• realize that if you don’t make time you will never achieve the results you desire
• actually make time, today

The most important one here is the last one; make time today. Today is the time you need to start because if you don’t do it today, the word tomorrow will always be in your mind. So many women out there promise themselves that they will start their new life tomorrow. But tomorrow is too late because it usually means never.

Hot Fitness Women A

Hot Fitness Women B

Hot Fitness Women C

The 2011 IFBB Arnold Classic

The 2011 IFBB Arnold Classic, Ms. International, Fitness International and Figure International ran from March 3rd to the 6th and we had the first major winners in IFBB Bodybuilding, Fitness, Figure and Bikini this year.
Of course the event is named after Arnold Schwarzenegger, and it rivals the Mr. Olympia contest in popularity.
So the winners here are the big names (or will be the big names) this coming year.

Ms. International

 

The Ms. International is the female bodybuilding segment of the Arnold Classic and has been around since 1986.
This year's winner is Iris Kyle.
This is the sixth time Iris has won.
1. Iris Kyle
2. Yaxeni Oriquen-Garcia
3. Alina Popa
4. Debi Laszewski
5. Betty Adkins
6. Cathy LeFrancois
7. Jeannie Paparone
8. Tina Chandler
9. Dayana Cadeau
10. Maria Rita Bello
11. Mari Carmen Gomez Segura
12. Antoinette Thompson
13. Sarah Hayes

Photo Credit Bodybuilding.com

The Figure International

 

The Figure International is the women's figure competition and has been around since 2003.
For the second year in a row, the winner was five foot seven, 144 pound Nicole Wilkins-Lee.
1. Nicole Wilkins-Lee
2. Erin Stern
3. Ava Cowan
4. Felicia Romero
5. Cheryl Brown
6. Courtney West
7. Teresa Anthony
8. Candice Keene
9. Latisha Wilder
10. Jennifer Gates
11. Larissa Reis
12. Rosa-Maria Romero
13. Chelsey Morgenstern
14. Alicia Harris
15. Monica Specking
16. Natália Revajova Lenartova

Photo Credit Bodybuilding.com

The Fitness International

 

The Fitness International is the women's fitness competition and has been around since 1997.
This year, the winner is Adela Garcia.
This is the sixth Arnold Classic appearance for Adela, and the fourth year she has won.
1. Adela Garcia
2. Tanji Johnson
3. Trish Warren
4. Camala Rodriguez
5. Myriam Capes
6. Bethany Wagner
7. Regiane Da Silva
8. Oksana Grishina
9. Tina Durkin
10. Nicole Duncan
11. Erin Riley
12. Daniela OMara
13. Allison Ethier

Photo Credit Bodybuilding.com

IFBB Bikini Pro

 

This is the second year for the IFBB Bikini Pro.
And this years winner is 20 year old Nicole Nagrani from Daytona Beach, Florida.
1. Nicole Nagrani
2. Sonia Gonzales
3. Nathalia Melo Moreira
4. Jessica Putnam
5. Jaime Baird
6. Amanda Latona
7. Alison Rosen
8. Dina Al-Sabah
9. Jelena Abbou
10. Jennifer Andrews
11. Jessica Clay
12. Justine Munro
13. Missy Coles
14. Noemi Olah
15. Shelsea Montes
16. Willeke Davis

Maegan Swain Switching From Figure to Physique

Maegan Swain

The recent Tournament of Champions show is primarily a setting for pro competitors making a final push for the Olympia; meanwhile, the NPC classes are a showcase for tomorrow’s stars. One such competitor who graced the California stage is 27-year-old figure newbie Maegan Swain out of Sacramento, who placed second in her figure class and then took time out to pose her striking contest shape frame for our cameras outside by the pool. Photos and videos are up now.
Maegan’s looks and physique are somewhat reminiscent of Danielle Rouleau and feature a similarly outstanding lower body with tremendous quad size and sweep. Maegan’s abs, arms and capped shoulders are quite impressive as well. No surprise hearing she’s poised to crossover into the physique ranks soon and is worth keeping an eye on.

2011 IFBB MuscleContest Pro Bikini Championship

In my last Lens I did a write up on the 2011 IFBB Arnold Classic, Ms. International, Fitness International and Figure International.
That contest incorporated all the IFBB categories, Bodybuilding, Figure, Fitness and Bikini.
On March 26th, 2011 in Culver City, California, they held the IFBB MuscleContest 2011 Pro Bikini Championship.
That contest was held at the NPC Musclecontest Bodybuilding, Figure, Men's Physique and Bikini Championships contest and it's the second year this event has been held.
Last year, Sonia Gonzales took first place, followed by Monique (Minton) Ricardo, Amanda Latona, Stacey (Oster)Thompson, Natalie Pennington, Alea Suarez, Dianna Dahlgren, Michelle Gullett, Sherlyn Roy and Leigh Lingham in the first ten spots.
This year, the field was almost entirely different.
But the winner was someone you should all know.
(At least if your read my Lenses).

1. Amanda Latona

 

Yes, the five foot five, 120 pound fitness beauty from Las Vegas, Nevada won hands down.
This is Amanda's fifteenth 1st place win and her fourth since turning Pro.
Last year Amanda came in 3rd.

2. Dina Al-Sabah

Coming in at number two is a lady that could almost be considered a fitness legend.
Dina Ali Fahad Al-Salim Al-Sabah has been competing since 1999 and was the first female Arab athlete to get an IFBB Pro card.
At 37 years of age, she is still going strong and defeating women half her age on the stage.
Dina didn't place last year.

3. Abigail Burrows

This is the first Pro competition for the lovely Abbie Burrows from Denver, Colorado, and she came in third.
Looking at her, I expect we will see a lot more of Abigail, and maybe some 1st place finishes.

4. Zhanna Rotar

Number four is Zhanna Rotar from Chernivtsi, Ukraine.
When she was sixteen, Zhanna immigrated to the U.S. with her family.
She has been competing since 2005 and last year, Zhanna placed 12th.

5. Anca Marcus