Reasons You Should Go For an Early Morning Workout

quick morning workout

We all know that exercise is one way of maintaining a healthy lifestyle. However, you may not be crazy at the idea of waking up each morning to work out. Most of us choose when to exercise based on how our everyday schedule is set up. Recent studies have however shown that mornings are the best times to workout. Here are some of the reasons why.

A Better Cardiovascular Impact

Did you know that your body wakes you up each morning by increasing hormonal levels in your body? This includes adrenaline, a hormone that forces your heart to beat faster. One of the reasons you jog or use the treadmill is to improve your heart’s health. Right? Why not get more cardiovascular benefits by working out in the morning when adrenaline is already high?what to eat before a morning workout

Moreover, other hormones such as testosterone, crucial in muscle building, are elevated in the body in the morning hours. Exercising early lets, you take advantage of hormones when they are their peak.

Boosts Your Brain

According to recent studies, exercise has been known to enhance your acuity and focus for up to 10 hours post each workout. Exercising in the morning gets your body and brain in perfect shape for the rest of the day. You will notice enhanced productivity and a boost in moods.

It’s Easier for High Volume Training

Working out when the gym is crowded can become too hectic. You do not have enough space for your sets, and everyone is scrambling for the same equipment. It is so much easier to exercise early in the morning before everyone else joins in the frenzy. You get your sets right, without much hassle.

Weight Loss

If you are looking to shed a few pounds, morning exercises have proven to be more effective. Reason being, you will have fewer cravings throughout the day, which helps maintain your calorie intake. Moreover, your body will burn more calories, and in a more efficient manner as the day progresses.morning workout at home

You Have Time for Other Priorities

You also have other priorities apart from working out. Once that is out of the way each day, it leaves you with ample time to attend to other matters, such as your family or work. You can have a clear mind while dealing with different aspects of your life, without always wondering how you will create time to work out later in the day.

Get Better Sleep

Once you work out in the morning, your body will be so fatigued by the end of the day. You will enjoy deeper sleep cycles and an enhanced length of sleep. This is opposed to evening workouts, as adrenaline is produced, which limits your sleep.

Start exercising in the morning, and see how much you love your life. It is the key to achieving your fitness goals, staying healthy and leading a more productive life.

Awesome Diet To Lose Belly Fat In 3 Weeks

belly fat

Did you know that everyone has some belly fat? This includes even those people with flat abs. However, having too much belly fat has been known to affect your health negatively. You are at risk of lifestyle diseases such as diabetes 2, high blood pressure as well as dementia, colon and breast cancer.

To begin with, focus on reducing your calorie intake. Cut down on eating sugary foods, refined grains, and caloric beverages.  Ditch the unhealthy carbs like the white bread and pasta. You should also stay away from Trans fats, which are mainly found in fried foods, margarine, and store-bought foods. Always read labels to know exactly what you are to lose belly fat fast

We also recommend planning your meals. Your plate should consist of vegetables, lean proteins, and whole grains. If you need to snack, opt for low-fat yogurt, nuts or fresh fruits. Staying hydrated is vital. Drink water when carvings occur and avoid taking alcohol or soda. Liquid calories are more harmful than solid ones since the brain hardly registers their intake.

The key is watching your portions. Nutritionists recommend smaller portions throughout the day as opposed to big portions twice or thrice a day.  This way, you can prevent hunger pangs, and have consistent energy.

For instance, go for about 3-4 oz. of protein, about ½ cup of whole grains and one or two cups of fibrous vegetables. Your total calorie intake should be about 1200 per day.  This allows you to maintain your metabolism and muscle mass.

There are no simple ways of losing belly fat, given that it’s the most stubborn kind of fat. You did not gain the fat in just three weeks, so you cannot expect to shed it off that fast. The good news is, by changing your diet, you have a higher chance of losing around 6 pounds within 21 days.

Changing your diet should be the priority. Do not forget to incorporate exercise and enough sleep into your routine as well. Maintain a calorie deficit each day for three weeks and watch as your body begins to transform.

5 Easy Steps to Lose Thigh Fat Quickly

belly fat

In our present time, the average rate of early death increases and the leading cause?  It is due to unhealthy lifestyle.  That’s why being physically fit and healthy is vital.  And it’s not only death rates that matters but also the fact that being unhealthy leads to high risks of acquiring deceases. Fitness imparts benefits for our daily life. Lose thigh fatIt improves our mental capacity, boosts energy, mood, confidence and a lot more.

Each one of us carries different types of body fats; some may struggle about lower fats which makes their thighs look bigger than usual. And these fats increases high risk of osteoporosis which makes it obviously unhealthy. So what are the steps to lose thigh fats quickly?

5 easy steps to lose thigh fat quickly

Set goals

Losing fat doesn’t necessarily mean extreme exercises, food restrictions, or lifting weights. It’s more like preparing your mind and body. For how determined and motivated you are may reflect on the outcome of your work.  So plan ahead, set your goals before you participate to any weight loss program.


Doing squats is commonly the best way to reduce fats in your thighs. It is convenient and easy. You can do it anywhere even at home.

Do cardiovascular exercises

It is a common form of weight loss. There’s a lot of cardio exercises which includes running, walking, swimming, aerobic dance (zumba) and a lot more. And it’s proven effective just how 20 minutes’ walk could burn 100 – 400 calories. Running is also essential for the thighs to shape up. thight training

Planned meals

Weight loss programs require a lot of effort and sacrifices. And unprepared meals could possibly ruin the entire program, so it’s important to have it prepared ahead. Always keep notes where foods you can or cannot eat are listed. It will help you motivate and avoid what is not beneficial.

Healthy diet

Skipping meals doesn’t really contribute to any weight loss program. As a matter of fact, the more you starve the more eager you’ll be tempted to eat a lot.  A little snacks and proper meal would do.  And always keep in my mind to rehydrate you.  Drinking tea or water before ever meal helps you digest quickly.

Nevertheless, discipline is the key role.  You have to train yourself to resist from things that doesn’t contribute good results.  And if you really struggle burning fats on your own, consult and ask help from experts to attain your goal.

10 Weight Training Exercises to Avoid If You Would like to Build Muscle Fast

 training exerciseExercise routine is an essential aspect of any coaching program. This keeps lifters always in search of another most essential workout routine or exercise. In that search for activities to build muscle and burn off fat people encounter several exercises to be averted if it need to add more muscle mass safely and quickly. This report lists 10 exercises which are never to be in your fitness routine.
You’re likely to need to steer clear of any bodybuilding or weight training applications which is based heavily on isolation exercises or weight training machines. Basically, any app that falls into this class is a total waste of your time.

For a little bit more specific the following 10 exercises should never be included in almost any of your exercise plans, that’s if you are looking to gain muscle mass as fast as you can.

1. Starting off the listing is your leg extension. This one is deceiving since it provides you with an excellent burn, but it’s utterly useless. There’s entirely no carryover between your leg extension strength along with some other exercise at the gym. As mentioned earlier this is an isolation exercise and that is on our list of exercises to prevent. Another reason to steer clear of this exercise is that of the shearing force it generates in your knees.

This might be the most stressful exercise there’s for the knee there’s at the gym.Weight training is an excellent way to receive your entire body in shape. A lot of people associate weight training together with your upper body and arms. But if you’ve got the ideal gear then it is simple to exercise the lower portion of your body, including your chest and thighs.

Instead of the leg extension elect to get a chemical exercise like the front squat. Squats are an excellent exercise to develop your quads. The front squat will put a little extra stress on the front of the leg if you’re looking for much more aerodynamic activation.

2. At number 2 and not far behind is that the Smith machine squat. If you are looking to add as much muscle mass as possible, the squat is an excellent exercise but only not at a Smith machine

The issue with this exercise is that you’re locked to a specific movement pattern that is not natural, and this also makes a great deal of stress on your knees. Another drawback to the Smith machine is a scarcity of core stabilization. The regular squat requires your heart, low back and abs to stabilize your spine. You eliminate this benefit when you are locked to a machine. This may cause severe ailments and injuries.

Though this doesn’t make my record no exercise ought to be performed from the Smith machine, with the exclusion of push-ups and invert it pops. Both of these exercises are good because it’s your body going not the pub and the weight pile.

To add to the Smith machine into the no-go exercise listing and include seat pressing and shoulder pressing at the smith machine. Your body isn’t required to stabilize the weight and can be locked in a routine which could develop imbalances which will subsequently cause injury.

3. Initiating squats with all the knees. A proper squat is commenced with the hips sitting back again. A lot of people begin the squat using a bending of the knees and push them forward. There are just two issues with this technique. First and most significant is the fact that it adds unnecessary stress to your knees. Secondly, it does not recruit the glutes and hamstrings as far, restricting the amount that could squat.

4. Bench dips are to be averted. I do have to confess that I use to perform them to work my triceps at once. However, now that I am older and wiser, I understand better. To make it more difficult I use to pile plate upon plate onto my lap to make it even more difficult.

The issue with such drops is the fact that it sets your shoulder at a lousy position which makes it susceptible to injury. I understand you can find a fantastic pump out of it, but down the road, it may result in severe shoulder issues. Parallel bar dips and close grip bench are all effective alternatives to work your triceps and therefore are equally considerably safer and more comfortable on your shoulders.

5. Not every gym gets such a machine, which is a fantastic thing. The back extension exercise machine is a precise device to avoid. The issue with this tool is that you’re loading your spine and low back whether it is at the hyperextended position. This places unnecessary stress on your vertebrate. This exercise is awful I do not feel that any gyms even have this machine

In case you’re looking for an exercise to operate your low back chemical movements are most celebrated, such as the deadlift and squat. If you do an isolation exercise, which can strengthen your low back pole together with our RDL’s or hyper inverse extensions.

6. Women predominantly perform this second exercise but again its a waste of time. Abduction and adduction machines, you understand the machine, the one where you open and close your thighs. This exercise is just plain useless and will not construct your leg muscles, allow you to tone your thighs, or burn off fat.

Most people have an imbalance between the two movements, functioning with this machine does nothing to repair the issue but might even cause more of an imbalance. You are best just to continue moving.

7. Ab machines do you a disservice. Your heart is supposed to be a stabilizer. So working your abs in isolation just like you do on a device isn’t how they perform their job. A number of the machines try to spend the hip flexors from their movement, but in reality, your abs do not function like that. Your heart is intended to safeguard her spine, so it’s ideal to perform exercises which do precisely that.

Why don’t you attempt front and side planks or deadlifts and squats with no belt? This will surely work your core muscles the way they’re designed to.

8. The lat pulls down behind the mind may cause any severe damage to your shoulders and specifically your rotator cuff. There’s entirely no reason to perform this exercise. The same holds for pull-ups, there’s entirely no benefit to going around your neck. The same holds for the shoulder press. Keep the pub in front of the body. Much safer in your neck and shoulders.

9. The ab spin machine is a killer also. Getting your lower body repaired and rotating your upper body against heavyweight is hard on your lower back. Your heart is designed to withstand motion not make it.

Instead, attempt chops or static grip against resistance. This is a lot safer and more effective for heart development.

10. This previous exercise, though secure amazes me every time I watch it. That’s the triceps kickback. Doing this exercise while lunging does not make it any better. I see that movement in Pilates classes all of the time, and it only makes me wonder that conducts these classes. It is not likely to help you drop weight or tone up your arms. Do away with it.

If you are looking to find big and strong horseshoe shaped triceps, try to avoid the above exercise prograns. With these 5 or so minutes that you waste doing these futile exercises, you may have done several sets of close grip push-ups and have gotten much better results.
There you have it, 10 exercises to avoid if you are looking to add more muscle mass and get large and get better workout.

8 Fun Weight Loss Exercises To Burn Fat Without The Grunt

 Exercises To Burn Fat Do you love exercise? It is likely that if you did you will probably have no weight issues. Exercise remains the number one way to burn fat and shed weight.

In spite of a standard diet, it is still possible to stay in shape so long as you’re busy and get enough of the ideal exercise. I have always been at the camp of ingesting precisely what I love but which makes up for my eating sins together with my hard work at the fitness center.

The actual key to making this work for you is that you need to create exercise fun. It got to be something that you love doing. So long as its painful and something which you look as much as each day, you’ll always look for reasons, and you’ll still try and find a way out.

First and foremost, it will not continue. If you wish to shed weight with exercise, it requires weeks of sustained work. It’s not a two or three-week thing. So, how do you make exercise enjoyable? Here are my 3 best tips:

NO Working Hard

The first exercise tip to lose weight fast is not to work too hard. There’s a difference between work hard and work smart. Your body needs sufficient rest to recover. Moreover, overtraining will make you feel bored and exhausted. Start with light and slow exercises and avoid ambitious workouts. Losing weight is a gradual process.

Relax. Exercise

The second exercise tip for rapid weight loss is to exercise without tense. If you relax, you would not get tired quickly and your exercise will be more effective.

Having a target or vision is highly recommended. But, having unrealistic goals like “I must lose 15 pounds by next Wednesday” just would not do any good.


The third exercise tip to lose weight fast is to breathe properly. Although this may sound weight loss challengelike a ‘baby’ tip, many have overlooked this.

Oxygen is important in allowing energy to be used effectively. It’s simple, if energy is not used effectively, less fat will be burnt.

Interest Group

The forth exercise tip to lose weight fast is to create a group of people who has similar goals like yours.

A group may consist of 2 to 5 people. This group will be your first stop if you face any difficulties or feel down along the way. You do really need this kind of support to keep you going.

Rowing and cross country

Rowing and cross country skiing burn the most calories but they are also the hardest exercises. You can´t expect a 350 pound guy to row on a indoor rowing machine for 20-25 minutes in a high tempo.

So brisk walking or slight jogging would be much better. Or if you have bad knees then working out on a stationary exercise bike is a better option.


who does not love swimming? The fact that its a low impact exercise and that it involved so many muscle groups makes it a terrific form of exercise.

Its important that you start working yourself up to swimming laps in a pool and varying your stroke is also a great way to vary the workout. 3o to 40 minutes a day is great exercise and will do wonders for weight loss.


if the gym bores you or if you just hate the whole vibe at the gym, why not take up a sport. Its much more social and is a lot more fun.

I suggest a high speed sport like tennis, but you can look into things like hockey, squash or racket ball. Sport is a great way to lose weight without even thinking about it.

Good Diet

The last exercise tip for rapid weight loss is the most important thing. Remember, exercise only accounts 20% of your weight loss success. The other 80% is determined by your diet. If you really want to achieve rapid weight loss, the last thing you want to do is eating the wrong food. get my 3 day military diet substitutions guide here

How Anabolic Supplements Increase the Benefits of Working Out And Exercising

belly fat

Since the beginning of recorded human history, there have been those that strive to have the strongest, fastest, and best-looking body possible. There have been workouts designed, diets invented, and many other factors considered but the bottom line is always going to be hormone related.

In our youthful years, our bodies are loaded with naturally secreted hormones that help us build muscles, recover faster from injuries, and even fight diseases. These hormones are called anabolic steroids.

The problem with these hormones is that they peak just after our teen years and then slowly decline as we age. Then, in our later years, they plummet to near zero causing many age-related illnesses. There are ways, however, to replace these hormones naturally, let’s examine some methods.

There Are Ways To Encourage Your Body To Make More

The main steroid that your body needs to be at peak performance is testosterone or various precursors of it. In order to get real testosterone, a prescription is needed from a doctor and the hormone comes as an injection. Then, since the pure hormone has many side-effects, you’ll have to make regular visits to the doctor and monitor your health constantly.

There are other ways you can entice your body to make its own testosterone and one of them is by working out regularly doing certain kinds of exercises. It has been shown that weight lifting helps build muscle and during the process of building muscles, your body will increase its production of testosterone.

While rebuilding the muscles that are torn down during training there will be more of this beneficial hormone circulating in your blood for the benefit of your entire body. Studies have shown that weight training helps the circulatory system, brain health, bone health, and many other parts of the body.

Benefits of anabolics supplement for workoutYou Can Take Supplements That Help to Release Stored Natural Steroids

When your body has an abundance of testosterone and many other hormones, it tends to story them in certain cells and organs for later use. Fat cells are one of the types of cells that can contain lots of stored testosterone so many supplements are designed to make your body force the release of these hormones from their storage sites.

Our bodies, upon sensing the release of the hormones from the fat cells, will then endeavor to manufacture more to replace them. This is a much safer way to avoid side effects of testosterone use since the human body has hundreds of checks and balances keeping overproduction from happening.

Many of such top quality, naturally designed anabolics supplements for muscle gains and bodybuilding, lean body and fatloss is here: – reputed store housing diverse individual products and stacks for men and women.

There are also other supplements that provide all of the necessary nutrients and pre-cursor ingredients so that when your body is in need of producing testosterone it won’t be lacking any of the needed chemicals.

Since these supplements are naturally made from plants and your body has control over the process it, again, limits any side effects while still encouraging the maximum amount of testosterone production possible.

If you want to build a body that looks, feels, and works at peak performance there are plenty of anabolic supplements you can take, and exercises you can do, that will force your body to make more testosterone.

Plus, by doing it the right way, you can avoid any of the long-term problems associated with the pure injected testosterone that needs a prescription to obtain.

Having Fun While Getting Fit: 10 Ways to Enjoy Your Workouts

Tired of being a slave of the treadmill? Motivation is hard to come by when the bed weather sets in, and the temptation to stay in the bedroom to sleep is much stronger than to head to the gym to work out.

If you have been doing the same thing over and over in your fitness regimen and going to the gym feels more like a chore, you can shake things up a bit so that you will not lose your willpower to maintain a healthy lifestyle.

You know what, the easiest and best way to stay fit is to enjoy your workouts even without signing up for a gym membership.

Sounds like it is easier said than done? Before you get skeptic about it, just give the things on this list a try, and notice the huge difference it will make to your perspective on fitness and exercising.

6 Fitness Myths Debunked: Shattering the False Beliefs about Getting Fit

1. Zumba

This Latin-inspired, easy-to-follow workout has been giving the traditional workouts a run for their money.

Why? Because it burns calories (about 550 calories performed at moderate intensity) while giving an exhilarating experience to anyone regardless of age and skill level, thanks to the superb combination of aerobics and upbeat dancing. No wonder it has its appeal to middle-aged women—it offers a disco rather than a conventional gym experience.

More than just being a calorie burner, zumba classes is a great way for friends to socialize and enjoy their time together. Even if you go to a class without any acquaintance or friend, you will leave the class with a newfound friend. If you do not feel like doing it with a group of people, you have the option to do zumba (via Wii-based versions) in the comfort and privacy of your own home.

2. Skating

Ice skating or roller skating is worth a try because it offers a lot of fitness benefits. This is a good way to work out the muscles in the stomach, as it develops balance and graceful movements. As an aerobic form of exercise, skating is also great for toning thighs and butts.

To get started, get yourself a protective gear and a pair of blades. You can choose to participate in a group skate class or learn it on your own.

3. Hula hooping

The hula hoop is not just a toy for kids—it is also a tool for toning your abs, working out your core muscles, and developing a good balance. Every hour, hula hooping enables you to burn around 600 calories. You can do it indoors or outdoors, with or without music, whatever rocks your boat.

4. Pole dancing

Have you ever seen a pole dancer gliding seamlessly on a pole? The smooth, slithery movements can leave you in awe. It looks so easy to do, how come it is also considered an exercise, you might ask.

Well, pole dancing is not for the faint of heart. It seems so easy but it involves working out the whole body, where muscles opposite of each other push against a pole. For a moderate workout, pole dancing can help you burn about 250 calories.

It is a combination of dance and conventional exercises like squats—which are all centered on a pole. This makes pole dancing a toning and strengthening exercise that is never boring.

Workout and Fun

5. Trampolining

Remember when you were young and one of your most enjoyable hobbies with your siblings and young friends was jumping repeatedly on your bed like it’s a trampoline?

Relive those fond childhood memories and get yourself fit by trying trampolining. This low-impact exercise, which puts just a little tension on the knees (thanks to its elastic surface), is ideal for people whose joints get hurt easily when they jog or run. It is a fun way to work out all your muscle groups. Track your progress here.

6. Pilates

Pilates is an effective and fun weight loss exercise that suits all people of various fitness levels. It improves stamina, flexibility, strength, posture, blood circulation, and range of motion.

In only a one-hour Pilates session, you can burn as much as 180 calories. With the many things it can do for your body and health, what more motivation would you need to try Pilates?

7. Fencing

Fencing involves a lot of lunges and squats, which are effective exercises for losing weight. What makes it really fun is that it easily elicits laughter when you go sparring with your friend.

8. Tabata

If you have not heard of this workout before, you’d better listen up. Developed by the Japanese, tabata is designed to help busy professionals make time for workouts without going beyond 4-5 minutes.

It works by having eight extremely high-intensity sprints for 20 seconds and a 20-second rest in between. A study found that a 4-minute tabata is a more effective aerobic exercise than biking for an hour. Imagine burning 160 calories in just 4 minutes!

Easy Going Exercises

9. Going on a travel adventure

Taking a break from your daily work grind can do wonders for your physical and mental health, as it helps alleviate stress. If you add physically challenging activities to your outdoor adventures, you can get the double benefit of lower stress and calorie burning. When you go to the beach, you swim, snorkel, and go kayaking or rowing. When you hike a mountain, the elevation speeds up your fat burning process. Even taking a simple cultural walking tour in a new country can burn lots of calories!

10. Yoga

Yoga may not be as fun as jumping on a trampoline or cliff diving, but it is worthy to be included on this list because it is an effective way to relieve stress while toning and strengthening your body as well as enhancing your flexibility. One hour of yoga can help you burn as much as 258 calories. For better fat burning, you may opt to do power yoga or Bikram yoga.