Get Fit Without Gym

Going to a gym may be the most common way of getting and staying in shape, but it certainly isn’t the only one. Sticking to a regular weekly gym workout no doubt has its benefits, but it isn’t practical for everyone. But what really matters is the commitment and motivation you contribute. Not everyone is a fan of the gym, so take a look at these tips for getting fit without hitting the treadmill. If you don’t have time to spare for a gym routine, or if it simply isn’t to your taste, take solace in the fact that there are other ways of getting fit. Before beginning any regular exercise regimen, you need to first ask yourself: what is my goal? This will not only give you a target to work towards – it will define what forms of exercise you need to incorporate into your routine to achieve the goal.

Skipping

Maybe you haven't tried it since school, but skipping is the easiest way to shape up... and it's free. It's a great way to burn body fat – and it's particularly good at shaping your legs, abdominals, arms and shoulders. Skipping is a high intensity exercise (there is a reason why lean boxers and followers of martial arts make it such an integral part of their training) and will provide you with top-to-toe fat burning. There's a good reason why boxers use this exercise as part of their training. You can burn up to 450 calories in a in a 45-minute workout. Skipping can be completed anywhere, so get outside in your garden or a park.

Running

Just like walking, running is the perfect gym-free workout because all it requires is a good pair of running shoes and some space. Whether it's around your neighborhood, at a park or on a track, running burns more calories than almost any other cardiovascular activity, and those who do it regularly claim that "runner's high" is a real-deal.

Swimming
Swimming exercises all the major muscle groups of the body as well as the heart and lungs, making it a great activity for overall fitness. It builds lung capacity, endurance and strength. It's also a great alternative to high-impact exercise like running and aerobics. Use this six-week swimming plan to get in shape. Thirty minutes of steady swimming can burn up to 200 to 300 calories. Try running in the water, climbing in and out or water aerobics, which is very popular especially for women swimmers. All are good fun and great calorie burners.

Cycling

Cycling increases aerobic fitness and tones the muscles of the legs and bottom. It’s a non-impact activity, which means that it places no stress on the joints of the knee, ankle, and back. Try cycling to work, which is kinder to the environment, instead of taking public transport or driving. Get fit with our six-week cycling plan for beginners.

Taking the stairs

In a study we found that the average adult is so unfit that they feel breathless after running up a flight of stairs, while 31 per cent are left gasping for breath after rushing to catch a bus. Walking a flight of stairs is an excellent way to prevent health problems that come with inactivity – including obesity, high blood pressure, heart disease and stroke. It's easy to go a day without any physical activity, so incorporate taking the stairs in your daily regime rather than taking the elevator.

Walking

Why put yourself through hell in the gym when you can walk your way to fitness? Walking may not feel like the most intense exercise in the world, but just one hour of brisk walking can relieve you of an impressive 400 calories (compared to around 600-700 running). A pound of fat is equal to 3500 calories, so build an hour of walking into your daily routine and it won't be long before you notice your waistline going in the right direction. You could even try wearing a pair of MBT shoes or fitflops (you have saved money on the gym membership, after all) for extra toning.

Pop in a workout DVD
What could be better than a fitness regime that does not even involve leaving your house? As long as you have the right strategy, getting fit at home is much easier than you think. As with any exercise programme, you need to know what you are doing otherwise you might not see the desired results and could end up doing yourself a mischief. Ask a personal trainer to design a programme for you or buy a workout DVD. Running on the spot, skipping, press ups, squats - the exercises are the same, you just don't have to put up with overcrowding in the showers when you are done.

Circuit training
Circuit training is a great way to exercise because it incorporates cardiovascular fitness and bodyweight training at a level that you can choose yourself. You can devise your own circuits – a simple circuit routine might consist of push-ups, sit-ups, squats, chin-ups and lunges. So start by setting yourself some consecutive series of timed exercises indoors or out in the park.

Join Boot camp 
It will still cost you, but we guarantee that your money will be much better spent and you stand a greater chance of finely tuning your fitness if you sign up for boot camp sessions rather than enrolling at your local gym. Personal trainers across the country have realised that, because of the recession, they have to offer their customers an affordable alternative to one-on-one sessions. As a result there are suddenly boot camps everywhere. You'll be forced to get down and dirty. Get creative! Examples might include triceps dips on a park bench, seated squats up against a tree, pushups with your feet on a curb, sprints to a pond and back, and even hill repeats. No matter which exercises you choose, be sure to warm up with a 5-minute walk and cool down with some gentle stretching.

Play Outdoor Game
So few of us make time in our lives to just have fun and play. Whether it's engaging in a sport, playing an active video game or even just dancing around your living room, lighten up and do something active that you love. As long as you get your heart rate up you'll burn calories—and have a good time doing it.

Do Yoga
One of the best things about yoga is that you only need your body and a mat to do it. From online workouts that explain the poses to a variety of free yoga videos on YouTube, you can try any style of yoga without leaving your living room. You can even download workouts to your iPod and take your yoga practice outdoors! While yoga isn't known for its calorie burn, it is fantastic for flexibility and can be a muscle builder when doing more strenuous poses like plank. It's also a wonderful stress reducer.

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The importance of breakfast

Everyone knows that the key to successful weight loss is a combination of regular exercise, healthy eating and a positive mind. There’s no point working out five days a week if you’re going to give in to temptation and inhale three kebabs and a packet of Hobnobs when you get home.

Healthy eating doesn’t necessarily mean dieting, it refers instead to eating sensible, balanced amounts of the right foods at the right times – and that includes a good breakfast.

There’s a reason why people have said for many years that “breakfast is the most important meal of the day”. After six, seven or eight hours – if you’re lucky – of sleep, your body and brain need some fuel to power and prepare them for the day ahead. Like a car, you can’t run on an empty tank, you need some petrol.

It’s a well known fact that people who eat breakfast lose more weight than people who don’t and this is due to several reasons:

1. Breakfast provides the energy your body requires in order to perform activities. Therefore, you’re not so tired and can do more.
2. It kickstarts the body into producing the enzymes needed to metabolise fat, helping to shed the pounds.
3. Eating a good breakfast keeps you full for longer and may make you less likely to reach for elevenses.

In addition, breakfast is generally good for you. Those who eat breakfast are 50 per cent less likely, according to US researchers, to have blood sugar problems. Consequently, they have a decreased risk of developing diabetes or having high cholesterol levels which could lead to heart disease. Also, some breakfast foods such as grains, seeds and dried fruit provide vitamins and minerals that are hard to find in other foods.

People who don’t eat breakfast often complain that it’s “too early” to eat or that they don’t have time in the morning. Paltry excuses! Ways to rectify this include not eating too late the evening before, going to bed earlier or eating breakfast on the train/ bus on the way to work.

Who wouldn't want to eat breakfast with such an array of delicious morning munchies options available? Uninspired? Try some of these:

Make your own muesli by toasting some oats, then adding seeds, nuts and fruit as desired. Slice a banana on top, garnish with blueberries and pour on some yoghurt. This high fibre option will keep you full until lunchtime and the nutrients derived from the seeds, nuts and fruit will do all sorts of good.

Alternatively, how about blasting lots of lovely fruit up into a smoothie, which you could drink on the way to work? Smoothies are far more filling than you might imagine and allow you to be really creative. Experiment with flavour combinations, thin out a little with water, milk, fruit juice or low-fat yoghurt and enjoy.

For traditionalists, two slices of wholemeal or granary bread with a scraping of butter and some Marmite or a bowl of whole-grain cereal is fine. Top with honey or dried fruit for sugar and splash over some semi-or skimmed milk to reduce the refined sugar and fat content.

To say breakfast is the “most important” meal of the day underplays how significant it really is. Providing energy, nutrients and warding off chronic conditions, can you really afford not to eat it?

Source: http://www.fitnessfirst.co.uk/learn-about-fitness/healthy-eating/the_importance_of_

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Are you FATTER than you think? Like millions, these five people don't realise just how overweight they are - or the risks to their health

With the festive season over, many of us are planning to turn over a new leaf and shed a few pounds this year with diet and exercise.

And new research suggests that when it comes to weight, Britain is in dire need of a reality check.

A Bupa study published last week found that four in ten obese people consider themselves a ‘healthy’ size, and too many of us are ‘blissfully unaware’ of the true impact our lifestyles are having on our health.

Experts called for better education about weight and the host of diseases that being overweight is linked to, including heart disease, cancer, diabetes and dementia.

So, are you fatter than you think?

We put five people to the test. Like many, they didn’t think their weight was a serious problem. So we checked their dimensions as well as giving them standard health checks. Chris Jones, head of physiology at Nuffield Health, where the tests were carried out, then analysed the results. Each underwent the following tests:

Body Mass Index (BMI): This measurement is used to assess whether you’re underweight, normal weight, overweight or obese for your height. A healthy BMI is between 18 and 25;  25 to 30 is overweight and 30 or above obese.

Waist to Hip Ratio (WHR): Too much fat around the middle is strongly linked to chronic diseases such as diabetes and cancer — that’s why being an apple shape (with a chunky waist) is more unhealthy than being a pear shape (where the weight sits on the hips and thighs).

Source : http://www.dailymail.co.uk/health/article-2081484/Are-FATTER-think-These-people-dont-realise-just-overweight-are.html#ixzz1laNkTVv4 

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Seasonal Diet For Better Health

Controlling weight and caring body health should be continuous process in all aspects. Hence body caring must be in full swing in all seasons of the year irrespective of rain winter or summer. If only this can be carried out carefully, better health can be maintained. In order to achieve this successfully people must rely on seasonal healthy foods in addition to regular exercises and walking. These techniques will enable people to gain health skin as well as healthy body. Fruits and vegetables are the various food items available with respect to various seasons. If we can consume these fruits and vegetables with respect to their availability then we will be in sound health through out. Since fruits and vegetables contain minerals and vitamins in abundance, they can be considered as the better alternative for ideal balanced diet. Fruits and vegetables which are available seasonally are capable to keep man in good health all the time. More over, they can be refreshed and rejuvenated all time by taking these foods regularly.

In additional to these seasonal foods if people can take milk and eggs also, nothing extra is needed to maintain better health. Fruits and vegetables are very good supplementary food for eyes, skin, hair, bone, teeth and hemoglobin found in blood. The diet we usually consume are suitable to apply externally also. In this regard certain fruits, vegetables, vegetable juice and fruit juices are recommended to use in our body and face. Fruit juices and vegetables have certain tendencies to reduce our body heat. Hence they are highly recommended for using during summer seasons. No vegetarian foods and dishes are not suitable to develop cool in human body. Hence they are not ideal especially during summer season. In addition to these nutritive foods, people must drink enough water every day. Since water is the main constituent of human body tissues drinking enough water will enable tissues to perform better metabolic activities. Thus seasonal diet and water consumption have key roles to develop better health.

Source: http://www.mediorta.com/seasonal-diet-for-better-health/

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