relieve pain in your neck and shoulders- thehealthtales.com

The Poses You Need to Relieve Pain in Your Neck and Shoulders

Introduction

If you spend most of your day at the computer, it’s likely that you have started to feel some pain and tightness in your neck and shoulders. As uncomfortable as this pain may be, it’s good to know that there are things you can do to take care of your body!

Yoga poses can be very effective in improving the health of your neck and shoulders and reducing the pain you may have been experiencing. Here are three of the best poses to relieve pain in your neck and shoulders!

Cow face Pose

The cow face pose, or gomukhasana, is a seated yoga pose that can help relieve tension in the neck. Begin by sitting on the mat with your legs stretched out in front of you. Bend your right knee and bring it toward your chest. Place your right foot on the outside of your left knee so that the sole of the foot faces up.

Bring both hands behind you and clasp them together at the small of your back. Gently push down against your thighs to straighten your spine as much as possible. Gaze upward and take deep breaths for 3-5 minutes.

To release the pose, lean forward onto your feet with hands on either side of you until you are able to straighten yourself into an upright position. Repeat 2-3 times on each side.

Child’s Pose

A great pose for the neck is Child’s Pose. From a kneeling position, place your butt on your heels with your knees together and sit back so that you are resting on your thighs. Place your forehead against the ground or a block just above the ground.

Take deep breaths as you release tension from around the neck area. Stay here for at least five minutes, breathing deeply and relaxing into each stretch. If you have any problems with your lower back, use a towel or blanket to support it.

Sphinx Pose

The sphinx pose is an excellent stretch for the neck and chest area, which can help relieve tension in the shoulders. To get into this pose, lie on your stomach with your forehead resting on the ground.

Once you are lying down, lift your head so that you are looking at a 45-degree angle upwards. Bring your arms out straight by your sides so that they are parallel to the ground. Now bring them together above your head to form a triangle shape.

Upward Dog Pose

This pose stretches the muscles of your neck, shoulders, and upper back. Start on your hands and knees with your wrists under your shoulders. Spread your fingers wide apart as you press into the ground with your palms.

Tuck your toes under if possible. Then push up onto the balls of your feet (or just raise one leg for balance). If you can’t straighten both legs, bend one knee for more support or use a yoga block for extra height.

Downward Dog Pose

Downward Dog is an excellent pose for stretching your neck, back, and shoulders. Start on all fours with your hands directly under the shoulders, and knees directly under the hips. Lift your head up as you push down through the heels of your hands to straighten out your arms.

Tuck your toes under so you’re balancing on the balls of your feet. Extend your legs behind you, bending at the waist. Push your chest forward and look up toward the ceiling (without straining) to find balance in this pose.

Thread the Needle Pose

1) Sit on your mat with your legs extended forward (parallel to one another)

2) Bend your left knee until it’s touching the ground. Place your left foot on your right thigh just below the knee joint. Bring your hands together in front of you, with fingers pointing toward each other. Keep palms facing each other and elbows out to the sides so that you are sitting up straight and long, like a thread coming from a spool of thread.

3) Keeping palms together, take a deep breath as you slide your hands down between your knees, inhaling as you lengthen upwards through the spine. On an exhale, place the top of your head against the floor for support.

4) Stay here for 5-10 breaths before rolling back up to a seated position.

Repeat this pose on the opposite side by crossing your right leg over and placing your left foot on top of it at its ankle. Now inhale as you raise your torso upright and exhale while lying down on the floor.

Conclusion

All of these poses are great to relieve pain in your neck and shoulders. If you try them out, give yourself about a week for them to work. If they don’t help after that time, come back and do some more research on what would be best for your needs.

One pose I like is the child’s pose, where you sit with your legs folded beneath you, sitting on your heels.  Place your forehead on the ground between your knees, as if you were kneeling in prayer. Let all the tension from your body melt away as you stretch every muscle from head to toe.

Another one is the shoulder stand pose (Sarvangasana), which can be done against the wall or without assistance when it becomes easier. In this pose, lie on your back with your feet near the wall. Walk your hands up the wall until you’re perpendicular to the floor.

Bring arms overhead and clasp hands together. Push into palms as you lift your upper torso off the mat and balance weight on your toes and elbows. Stay here for five breaths before lowering down onto the floor again.

 

 

burn belly fat in 7 days-thehealthtales.com

Weight Loss Tips : Burn belly fat in just 7 days.

Introduction

Belly fat is a common occurrence, especially in people older than 30. Although harmless when it is small, there are types of belly fat that can pose health risks. One type, called Visceral Fat, can increase the risk of Type 2 Diabetes, Heart Disease and other conditions [A]. In this article, we will share effective tips to burn belly fat in 7 days. For lasting effects, we recommend our readers to continue using our tips for a longer duration.

There are three cornerstones of any health and fitness consultation. They are:

  • Diet
  • Exercise
  • Lifestyle Habits

Accordingly our tips are also divided into the these broad categories. We will start with Diet. Healthy diet is crucial for a healthy and fit body. A wise man once said we can’t expect different results by performing the same actions. Thus for a healthy body, and especially to lose belly fat, it is necessary to make dietary changes. For this, we recommend the following tips.

  1. Reduce salt intake.

Salty food increases water retention during metabolism [B], thus contributing to increased body weight in the form of fluids. To reduce water retention, lower your salt intake. You can flavor your food with other herbs and spices instead.

  1. Drink lots of water.

Fresh water is not retained in the body as it is not heavily processed during metabolism. Instead it helps the body flush away toxins. It also gives a feeling of fullness and satiates hunger temporarily. Thus drink lots of water for a flat tummy. You can also add healthy drinks like green teas with anti-oxidants and fresh vegetable and fruit juice.

  1. Stay away from alcohol

Alcohol has been closely associated with bigger bellies, hence the term beer belly. In general, when you drink alcohol, the liver burns the alcohol instead of fat from your food [C]. Hence, too much alcohol causes a bigger stomach. Stay away from alcohol as much as possible and you will have made big steps towards reducing belly fat.

  1. Eat a lot of soluble fiber

Studies show that soluble fiber promotes weight loss by helping you feel full, so you naturally eat less. It also decreases the number of calories your body absorbs from food [D]. Soluble fiber is found in foods like:

  • Legumes and lentils
  • Beans and peas.
  • Broccoli
  • Blackberries
  • Brussels sprouts
  • Avocados
  • Flax seeds

Lastly, it also plays an important role in timely bowel movements, thus helping the body detox.

  1. Avoid Eating Processed Meat

Processed meat such as beef patties, bacon, sausage, deli meats are known to have a lot of saturated fat. A large study in 2011 found that they are intimately connected to greater BMI and increased waist circumference [E]. Consuming it often and in large quantities has been known to cause excess belly fat. Reduce the consumption of processed meat, especially red meat.

Exercise is very important to stay fit and reduce belly fat. Regular exercise goes a long way in healthy life. But short-term exercise to is also not a bad idea. This way you can burn belly fat in 7 days and get ready for the upcoming function you are so looking forward to! Here we give tips regarding what exercises to do and how to go about them:

  1. Circuit training

If you want to build muscle and burn fat at the same time, you have to perform circuit training three days per week. Circuit training is an exercise routine that involves endurance training, resistance training and aerobics. These exercises are done in a loop, hence the term circuit. There are many circuit training routines available, depending on your body type and how intense you wish it to be. We recommend consulting a fitness instructor to design a training that is most suitable for your body type and needs.

For information of our readers, we will also describe an example routine that includes almost all aspects of circuit training. Depending on the end goal, you can do part or all of this routine.

  • Horizontal cable woodshop
    • Sets: 2
    • Reps: 10 on each side
    • Rest: 60-90 sec
  • Deadlift
    • Sets: 3-5
    • Reps: 6
    • Rest: 30 sec
  • Bent over row
    • Sets: 3-5
    • Reps: 6
    • Rest: 120 sec
  • Hang clean
    • Sets: 3-5
    • Reps: 6
    • Rest: 30 sec
  • Push press
    • Sets: 3-5
    • Reps: 6
    • Rest: 60 sec
  • Squats
    • Sets: 4
    • Reps: 5
    • Rest: 90 sec
  • Overhead press
    • Sets: 4
    • Reps: 5
    • Rest: 30 sec
  • Single-leg Romanian deadlift
    • Sets: 4
    • Reps: 5 on each side
    • Rest: 120 sec
  • Chin-up
    • Sets: 4
    • Reps: 5
    • Rest: 90 sec
  • Jumping Rope
    • Sets: 2
    • Reps: 3
    • Rest: 180 sec
  • Lunges
    • Sets: 3
    • Reps: 3
    • Rest: 90 sec

If you can do such an intense exercise routine, then it will definitely help in reducing your belly fat. Even if you can’t do all of them, doing fewer sets will also help. In that case, indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don’t forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.

  1. Abdominal muscles workout

One effective and tested method to lose belly fat quickly is to include abdominal muscles workout in your daily exercise. Experts recommend doing this three times per week. Crunches and leg raises for three sets of 20 repetitions should be of great help. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for 4 sets. They are very effective to strengthen your core.

Unfortunately, sit-ups and crunches can’t eliminate visceral fat directly. You can’t reduce fat from specific parts of your body by exercising that body part; our bodies simply don’t work that way.

With sit-ups or other abdominal exercises, you’re toning the abdominal muscles but not burning intra-abdominal fat. The key is to lower your overall body fat with high or moderate-intensity physical activity and a healthy diet; when you reduce your total body fat, you’ll also be reducing your belly fat.

So if you want to do abdominal exercises, make them part of your fitness routine. Just don’t treat them as a substitute for the recommended 150 minutes of weekly moderate-intensity physical activity.

And now we come to lifestyle habits. What we do in our day-to-day life has a lot of impact on our health and fitness. For lasting effects and to have a flat belly for a long time, we recommend our readers to inculcate the following lifestyle changes. Practise these tips and make them into habits.

  1. And try not to sit too much

Studies have shown that people who sit eight to nine hours a day, even if they exercise the recommended 150 minutes per week, do not get the same benefits of exercising as people who are more active throughout the day.

If you have to sit most of the day for your job, try to find some ways to move:

  • Take small breaks throughout the day to walk around
  • Use your lunch hour to take a longer walk
  • Take the stairs instead of the elevator, if possible
  • Do stretching exercises at your desk
  • Just do your best to move around as much as you can
  1. Become an early riser

According to researchers, late sleepers—those who wake up around 10:45 a.m.— consume 248 more calories a day compared to an early riser, half as many fruits and vegetables and twice the amount fast food. This shows that early risers and late risers have starkly contrasting lifestyle habits. Unfortunately, only one of them have been shown to be healthy. If these findings sound troubling but you’re so not a morning person, set your alarm clock 15 minutes earlier each day until you’re getting out of bed at a more reasonable hour. This change, coupled with diet changes, will help you in the long-term to get rid of your belly fat.

  1. Do not eat fast

Eating too fast causes indigestion, heartburn and can cause acid reflux [F]. In contrast, eating food slowly has been shown to help in digestion of food as well prevents overeating. You can taste food better and enjoy the delicacy if you eat slowly. It is recommended that you should chew food slowly and not spend less than 20 minutes to eat 600 calories of food.

  1. Try intermittent fasting

Intermittent fasting has recently become very popular as a weight loss method. It’s an eating pattern that cycles between periods of eating and periods of fasting [G].

One popular method [H] involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.

In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks [I]. Thus we definitely recommend our readers to make an intermittent fasting plan that suits them.

  1. Say bye to stress

Stress and anxiety can cause the over-production of a certain hormone called cortisol. Cortisol affects fat distribution by causing fat to be stored centrally around the organs. This leads to increase in visceral fat, that is belly fat [J]. So we advise our readers to say bye to stress and try to keep your cool. There are many techniques to achieve this, for example by practicing a hobby or going to a park etc. A stress-free week will definitely help you reduce your belly fat in 7 days!

References:

[C] https://www.webmd.com/diet/features/the-truth-about-beer-and-your-belly

[A] https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2006.277

[B] https://pubmed.ncbi.nlm.nih.gov/28614828/

[D] https://pubmed.ncbi.nlm.nih.gov/9109608/

[E] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0023384

[F] https://www.webmd.com/heartburn-gerd/news/20030523/eating-food-too-fast-speeds-heartburn

[G] https://pubmed.ncbi.nlm.nih.gov/21410865/

[H] https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting

[I] https://www.sciencedirect.com/science/article/abs/pii/S193152441400200X

[J] https://news.yale.edu/2000/09/22/study-stress-may-cause-excess-abdominal-fat-otherwise-slender-women

plant-based nutritions

Can Plant-Based Nutrition Be Healthier Than Eating Meat?

Introduction

You can get all the nutrients your body needs from a plant-based diet, but does that mean it’s healthier than eating meat? That depends on what you consider beneficial, which will always be subjective. What are some advantages of a plant-based diet over eating meat? What are some drawbacks? Are there circumstances where eating animal protein is the healthiest choice? This article answers these questions and more about the health benefits of plant-based nutrition versus animal protein.

Micronutrients

Meat is a good source of micronutrients like iron and zinc, which are essential for human health. However, it’s possible to get these same nutrients from plant-based foods. Some studies suggest that plant-based diets may be better for you than diets that include meat. One study found that people who consumed vegan or vegetarian diets were found to have higher levels of antioxidants in blood those people compared with those who ate meat-based diets.

Another study found that vegetarian and vegan women had lower rates of cardiovascular disease than non-vegetarian women. And one recent study also suggests that plant-based protein sources can help improve your mood while dieting. We found that vegetarians reported less mood disturbance than omnivores. So what does this all mean? It means more research must be done to find out how beneficial eating only plants can be!

Protein

Many people think you need to eat meat to get enough protein, but this isn’t true. There are several of plant-based sources of protein, such as beans, lentils, tofu, and quinoa. Not only do these foods provide protein, but they’re also packed with other nutrients like fiber and vitamins.
Many of the foods are also high in fiber and low in fat. This means that a vegetarian diet tends to have a lower calorie count than other diets. It’s also easier to manage your weight when you’re eating a plant-based diet because it’s hard to overeat calories when you don’t eat meat.

There are so many tasty foods in vegan and vegetarian cooking, so you’ll never feel like you’re missing out! Plus, there are endless options for vegan or vegetarian substitutes for all your favorite recipes. You can even find sugar-free desserts if you want them too! As long you give attention to what you’re eating and get the right amount of protein every day, a plant-based diet can be just as healthy as any other type of diet.

Microorganisms

In general, microorganisms are much smaller than macro organisms. Bacteria are a type of microorganism found in food, and they’re often thought of as harmful. However, there are planty of bacteria, and some are actually beneficial to our health. Probiotics are live bacteria that found in some fermented foods like yogurt, and they can help improve our gut health. So while some types of bacteria can be harmful, others can be beneficial to our health.

More research needs on whether plant-based nutrition is healthier than eating meat because it’s unclear which types of bacteria are present in these two diets. But one thing is sure: both plant-based and meat-based diets have benefits and risks.

Some bacteria are also found in fermented foods, like kimchi and sauerkraut. These foods can help improve gut health because they contain probiotics. Now that you know a little about bacteria, let’s talk about another type of microorganism called yeast. Yeast is used to making beer and bread, but it’s also commonly used in fermented vegetables like kimchi & sauerkraut, also yogurt.

Fiber

Most Americans don’t get enough fiber, and plant-based diets are a great way to increase your intake. Fiber is essential for keeping you regular, maintaining blood sugar levels, and reducing your risk of heart disease and other chronic conditions. According to Harvard University, plant-based foods provide more dietary fiber than animal products do.

But is plant-based nutrition healthier than eating meat? When it comes to protein content, protein equally distributes between the two types of diet. However, plant proteins tend to be incomplete and come with lower concentrations of essential amino acids than animal proteins do.
So if you are looking to increase your fiber intake, adding more plant-based foods to your diet is a great way to start. As long as you’re meeting all of your other nutrient needs, eating a primarily plant-based diet can provide several health benefits.

Antioxidants

Antioxidants, which are known to slow aging process, may be found in higher concentrations in plant-based foods than in meat. Animal products contain higher levels of saturated fat and cholesterol, both of which have link to a number of health conditions such as heart disease and diabetes. Meat can also make you feel full more quickly and keep you feeling satisfied for longer periods.

So is plant-based nutrition healthier than eating meat? It totally depends on what is your goals are when it comes to your diet and lifestyle.
Many more people are switching to a plant-based diet, or at least trying to cut back on meat, because of perceived health benefits.

Reducing health risks

Plant-based diet has shown to lower blood pressure, cholesterol levels, and the risk of heart disease. In addition, plant-based diets associates with a lower risk of type 2 diabetes and some types of cancer.
While there is evidence that plant-based diet can help lower your risk of chronic disease, that’s not to say it’s a one-size-fits-all solution. Instead, an individualized approach is necessary to ensure you’re getting all your nutritional needs met with animal and plant sources.

Conclusion

The article is about advantages of a plant-based diet over eating meat. That depends on what you consider beneficial, which will always be subjective. Hope you would love the article, if you like it then please comment on article.

Weight Loss Tips for Women in Their 50s- thehealthtales.com

10 Best Weight Loss Tips for Women in Their 50s

Introduction

One of the most popular myths about weight loss at any age is that you should lower your calories and burn more calories than you consume. While this may be true, it’s not always the best way to go about losing weight at 50s. As women age at their 50s , their bodies naturally produce less estrogen, which can lead to excess body fat storage in the abdominal area, making it difficult to lose weight in this area unless you use other methods like toning exercises or specific types of diet plans to target this area specifically. Here are 10 best weight loss tips for women in their 50s that will help you lose weight and feel great!

1) Hydrate Yourself

Drinking sufficient water is essential for overall health, and it can also help with weight loss. When you’re trying to lose weight at 50s, aim to drink eight glasses of water per day. This will keep one hydrated and help you reach your weight loss goals. Drink lots of fluids so that you have a better chance of feeling full. Drink more than enough water daily if you want to lose weight by drinking water! You need a lot of fluid intakes every day when you are aiming to lose weight while being fifty years old!

Need to drink 8 glasses water each day as this will make sure that you feel full and has the potential to make it easier for you to lose weight. You should try not only drinking lots of fluids but other things like juices, milk, or tea (anything which isn’t too sweet) because they all have lots of water in them too.

2) Cut Back on Alcohol

If you’re trying to lose weight at 50s, cutting back on alcohol is a good place to start. Alcohol may add empty calories to your diet, and it’s also been linked to weight gain. Additionally, if you are trying to lose weight, you probably don’t want to be adding more calories to your diet. So cutting back alcohol can help you lose weight and feel better.

Alcohol is full of empty calories, and those empty calories aren’t doing your body any favors when you’re trying to lose weight. Alcohol also contains seven calories per gram, and if you drink a lot on a regular basis, those calories can really add up. In fact, research has shown that the people who drink heavily tend to weigh more than people that who drink less or not at all.

3) Exercise

Exercise is one of the best ways to lose weight at any age, but it becomes even more important as we get older. Not only does it help to burn calories, but it also helps to build muscle, which can help to boost metabolism. It is great way to stay active and healthy as we age. That doesn’t mean you have to break out your sneakers just yet!

There are plenty of weight loss tips for women in their 50s that you can do without breaking much of a sweat. For example, set aside 20 minutes before each meal to take a walk around the block or do some light stretching. You could also find other ways to be active during your day – take the stairs instead of the elevator, or make a game out of walking to meetings rather than taking conference calls. You can also read about how to get fit without a gym?  here.

4) Track Your Progress on an App

One of the best weight loss tips for women in their 50s is to track their progress on an app. This can help you to be motivated and on track with your goals. Plus, it can be a fun way to see your progress over time. There are few different apps out there that can help you with this, so find one that work’s best for you and give it a try!

The most popular ones include Lose It!, My Fitness Pal, or MyFitnessPal Calorie Counter. You may also want to download a pedometer app like MapMyWalk Pedometer or Pacer, as these can help you to keep track of how many steps you take per day. They will show how many calories you burn just by walking, which can also motivate you to take more steps throughout the day. These three apps will provide great tools for losing weight for 50s females.

5) Get Enough Sleep

One of the best weight loss tips for women in their 50s is to get enough sleep. When you don’t get sufficient sleep then your body doesn’t have time to recover from the day’s stressors and repair itself. This can lead to weight gain, as well as other health problems. So make sure you’re getting at least 7-8 hours of sleep each night. Some people find it helpful to go to bed earlier so they can wake up earlier. And if that doesn’t work, try waking up earlier and going to bed a little later than usual until you’re back on track with a regular sleep schedule. As long you do this gradually, your body should adjust without any issues.

6) Don’t Skip Meals

Skipping meals is worst things you can do when trying to lose weight. It slow down your metabolism, and it also leads to overeating later in the day. If you’re serious about losing weight, make sure to eat breakfast, lunch, and dinner every day. And if you’re really looking to boost your weight loss, try adding a healthy snack or two in between meals.

An apple with peanut butter, some string cheese, or hard-boiled eggs are all good options that won’t derail your diet. In addition to losing weight, these snacks will help keep hunger at bay so you don’t feel tempted to indulge in foods that might not be as nutritious.

How many snacks you eat will depend on your calorie needs. While you can safely lose weight while eating three meals a day, some people prefer to split their daily intake into five or six smaller meals. This makes it easier to avoid overeating at any one sitting, and it allows them to better control hunger throughout each day.

7) Eat Smaller portions

One of the best weight loss tips for women in their 50s is to eat smaller portions. This can be difficult if you used to eating larger meals, but it’s important to remember that your body doesn’t need as much food as it did when you were younger. Try to portioning out your meals ahead of time so that you’re not tempted to overeat. Keep fruit and vegetables on hand for snacking or meal times to help maintain healthy levels of vitamins and minerals.

You may also want to keep food journal – this can help you monitor what you are eating and identify where you may be consuming too many calories without realizing it. Drinking plenty of water can also be beneficial because it helps to control hunger. Exercise: While it is possible to lose weight at 50s females without exercise, it’s generally more effective than diet alone. Walking, biking and dancing are all fun ways to get your heart rate up while you lose weight at 50s females.

Some people prefer higher-intensity workouts like running or strength training which have been shown to produce faster results. Working with a trainer can provide valuable advice on exercise techniques as well as motivation and accountability.

8) Cook for Yourself

One best ways to lose weight and keep it off is to cook for yourself. This way, you know exactly what ingredients are going into your meals, and you can control the portion sizes. Cooking at home also saves money, which is an added bonus! Plus, if you don’t enjoy cooking, there are tons of healthy recipes out there that require minimal prep time so that you can still stick to a routine with very little effort.

Try swapping out one meal per day, from eating out or buying pre-made food to eating at home, and see how much better you feel when not relying on fast food or ordering pizza every night. Make sure to choose foods that you love so they will be more satisfying than eating unhealthy takeout. Also, ensure to include plenty of protein in each meal – this will help curb hunger and stop cravings before they start!

9) Stop Emotional Eating

One of the best weight loss tips for women in their 50s is to stop emotional eating. It means being aware of your triggers and learning how to deal with them in a healthy way. For some women, emotional eating can be a way to cope with stress or boredom. But it can also lead to weight gain and other health problems. If you think you might be an emotional eater, there are a few things you can do to change your habits.

The first thing is to pay attention when you’re about to eat. Notice what’s going on around you and if any emotions come up that make you want to eat. Next, try distracting yourself from food by taking a walk or reading a book instead. Or find another activity that will help release those emotions without eating. Finally, give yourself permission not to eat anything at all if those urges happen often enough.

10) Reward Yourself

When you make the decision to finally get healthy and lose weight, it’s important to give yourself some credit! You are making a huge change in your life, and that should be celebrated. Rewarding yourself along the way will help keep you motivated.

Take time to do something nice for yourself- take a day off from cooking, take an extra long shower or nap with a good book, and indulge in one of your favorite guilty pleasures (a pint of ice cream or glass of wine). The point is to have fun while taking care of yourself. Keep track how much progress you have made because getting down on yourself won’t do anything but set you back.

Keeping food journal can also help curb temptation; write down what you eat and drink each day so that when hunger strikes next week, you’ll know what items are on hand to satisfy  cravings without derailing your weight loss goals.

Try setting mini goals for yourself; don’t just focus on the big picture goal because it can seem insurmountable at times.

Final Words

If you are woman in your 50s and you want to lose weight, there are some things you can do to make process easier. First, try to find an activity that you enjoy and make time for it every week. Second, eat more protein and fiber-rich foods and fewer processed foods. Third, drink sufficient water and avoid sugary drinks. Fourth, get enough sleep. Fifth, manage stress. Sixth, eat mindfully. And seventh, focus on making long-term changes rather than short-term ones. By following these tips, you’ll be well on your way to reaching your weight loss goals.

Weight loss is challenging no matter what age you are, but once you reach your 50s, it becomes even harder because of menopause, decreased metabolic rate, and reduced muscle mass. It doesn’t have to be hard, though!

These 10 weight loss tips for women in their 50s will help shed those unwanted pounds then you can look and feel good about your self again. Even if you aren’t quite at your goal weight yet, these tips will still come in handy, as maintaining healthy habits will only lead to continued weight loss over time.

how to lose weight fast after pregnancy-thehealthtales.com

How to lose weight after pregnancy? Top tips for shedding the baby weight

Introduction

After the bundle of joy comes the bundle of extra pounds, as many new moms know all too well. Your body will change dramatically during pregnancy, and when it’s all over you may find yourself heavier than you were before your pregnancy. If you’re looking to how to lose weight fast after pregnancy, there are some things you should keep in mind. Here are top tips for shedding the baby weight so that you can get back into your regular clothes.

Use your body as a tool

Postpartum weight loss is more than just a diet. In order to lose weight after pregnancy, it’s important to focus on what your body can do, not how much you weigh or how skinny you are.

Use your body as a tool for everything from breastfeeding to dancing with your kids (and keeping up with them!) — rather than as an aesthetic standard by which you measure success.

It’s also crucial to realize that losing weight after pregnancy doesn’t have to be all-or-nothing; research shows that women who lost anywhere between 5 and 15 pounds were able to improve their health outcomes and lower their risk of chronic disease. So don’t set unrealistic goals for yourself, but remember that every pound counts!

Get more sleep

Sleep deprivation has been shown to make food more rewarding, alter hunger hormones and contribute to weight gain. Getting a good night’s sleep can be especially difficult during pregnancy, when your growing belly makes it hard to find a comfortable position.

As any new parent will tell you, quality sleep is crucial for daytime alertness. To lose weight after pregnancy, prioritize your sleep schedule—nap when your baby naps (or take short ones if you can), go to bed at a reasonable hour and get up with enough time left in your day so that you don’t have to rush out of bed in the morning.

Also try these tips for getting better sleep each night. In addition to eating healthy foods, there are also certain things you should avoid doing if you want to lose weight. Try not smoking or drinking alcohol excessively as both habits are unhealthy and promote obesity.

Avoiding fast food is another great way to prevent weight gain. Fast food restaurants offer high-calorie meals that often contain high levels of fat and sugar. If you must eat fast food, choose a meal that contains grilled chicken or fish instead of one containing beef or pork.

You should also avoid processed meats such as bacon, sausage and hot dogs because they contain large amounts of saturated fats. Other types of unhealthy foods include French fries, potato chips and fried chicken wings.

Quit drinking alcohol

Alcohol makes it easier to pack on pounds after pregnancy because it contains a lot of calories and very little nutritional value. You may be able to work in a drink here or there, but if you’re serious about losing weight, cutting alcohol is one of your best bets.

It will lower your metabolism and make it harder for you to drop pounds. Also, since most alcoholic drinks are high in sugar, ditching them will help keep your calorie intake low as well. Instead, opt for healthier beverages like water or unsweetened tea.

A lack of nutrients can lead to sluggishness, bloating, and fatigue. Plus, if you aren’t careful with your diet while cutting out alcohol altogether, you could wind up consuming more calories than normal and gain weight instead of lose it! That’s why it pays to include healthy foods in your plan even when giving up something indulgent like booze.

Start tracking everything you eat

Most moms-to-be start a food journal during pregnancy, so why stop when your bundle of joy has been born? Keeping track of your diet is an excellent way to weigh loss after pregnancy—plus it’s time consuming, so you have less time to snack. And while tracking every morsel that goes into your mouth is tedious, it’s worth it.

According to Prevention magazine, those who consistently monitored their diet lost nearly twice as much weight as those who didn’t track. If you need help staying on top of things, try using one of these tools for weight loss after pregnancy. It might seem like overkill at first, but soon enough you’ll be weight loss without even thinking about it.

Exercise intensely

Remember that post-pregnancy weight loss is not a quick fix solution. Your body just gave birth and it will take time to bounce back to your pre-pregnancy state. However, if you make exercise a priority after having a baby, it will help you lose weight quickly while helping you to stay strong. Try lifting weights or interval training classes at least three times per week.

In addition, remember that diet is just as important as exercise in postpartum weight loss. Postpartum diets should be healthy (avoid junk food) and nutrient rich (healthy foods help speed up metabolism). You can also try following a high-protein diet like popular diets like keto or paleo since protein helps build lean muscle mass, which helps with burning fat faster. And, of course, do not forget about breastfeeding!

Breastfeeding burns calories because of its demand on your body’s energy. In fact, breastfeeding burns around 500 calories per day—more than an hour of moderate exercise! Additionally, breast milk itself is extremely nutritious and contains all sorts of vitamins and minerals necessary for both mom and baby. Don’t worry if you’re not breastfeeding though—you can still eat well even if you’re bottle feeding by incorporating plenty of whole grains into your diet to ensure you get enough fiber every day.

Schedule exercise time into your day

Working out may seem difficult to squeeze into a busy schedule, but it can be as simple as taking a brisk walk after dinner. Exercise whenever you can, especially in between appointments and chores. If you want to take your workout routine to another level, consider joining a recreational sports league.

It’s not just adults who benefit from exercising with others; children do too. You’ll both improve your fitness levels while getting social time with friends or family in your community at scheduled intervals. Be sure to check out local parks and recreation departments for programs that are available in your area.

These classes and programs also provide an opportunity to meet other parents whose kids attend school with yours. Plus, many cities offer free exercise classes on certain days of the week. Look online to find these opportunities near you. Just remember to ask about insurance coverage before enrolling in any program.

If exercise isn’t something you’re used to doing regularly, start slow and work up to more vigorous activity over time by building up your endurance . Also keep in mind that diet is important when trying to lose weight after pregnancy so be sure not to overdo it on unhealthy foods during recovery.

A healthy lifestyle will set you up for success long-term so try not to beat yourself up if you slip up now and then—it happens! Remember what works best for each individual is different so don’t compare yourself with anyone else’s results!

Develop good habits

Adopting new, healthy habits is a great way to lose weight—and more importantly, keep it off. Try eating five small meals throughout your day to help curb cravings and keep you feeling full until your next meal.

Exercise in short bursts of at least 10 minutes each session, as that’s been shown to be most effective for weight loss. And don’t forget to get enough sleep; while losing sleep can make you gain weight, getting too little sleep may also slow down your metabolism so that you burn fewer calories than normal.

Aim for seven hours of shut-eye per night if possible. Finally, set realistic goals. Losing 20 pounds in two weeks isn’t realistic unless you have some serious willpower! Instead, try setting smaller goals like losing one pound every week or cutting out 100 calories from your diet each day. Over time these will add up to major results!

Use online resources

With more and more women giving birth to their first child later in life, doctors are seeing a rise in obesity among pregnant women. If you’re over 35 or overweight when you conceive, your doctor may suggest that you have a nutritional consultation to help manage weight gain. One option is going online for resources such as MyPyramid Plan for Moms .

This government-sponsored website offers diet tips from celebrity moms—including Amy Poehler, Gwyneth Paltrow and Jessica Alba—as well as basic advice about physical activity and healthy eating during pregnancy.

But no matter where you look for support, be sure to check with your doctor before making any drastic changes to your diet or exercise routine. Just because something is recommended by a celebrity doesn’t mean it’s right for you!

Final Words

You may have put on some weight during your pregnancy, but it’s important not to lose too much too quickly. In fact, new moms should gain between 11 and 16 pounds in their first postpartum month, according to research from Ohio State University.

It’s also a good idea to speak with your doctor before you start any diet or exercise program, particularly if you’re breastfeeding. In addition to helping you lose weight safely, he or she can offer guidance on how much weight is right for you and how many calories you need each day depending on your age, height and activity level.

Your health care provider will also be able to let you know what kinds of foods are best for nursing mothers and whether there are any foods that could harm your baby.

indoor workouts to lose weight

8 Best indoor workouts to lose weight for the rainy season

Indoor workouts to lose weight for the rainy season

Inside your house, you can do quite a few indoor workouts to lose weight in the rainy season when you don’t want to go outside. When it rains, there are fewer people in your neighborhood, so walking outside can be dangerous, especially if you get caught in the rain and get wet. It’s much safer to do some weight-loss exercises inside while watching TV or listening to music. Here are some of the best  indoor workouts to lose weight when it rains outside.

 Spot jogging

Jogging is one of best at home exercises for weight loss. However, because it’s usually done outside during nice weather, jogging can get overlooked during times like fall and winter when it rains a lot.

Spot jogging, on the other hand, is much more suitable for inside conditions. Spot jogging allows you to get in your daily jog while getting fresh air by only stepping out into your backyard or into a nearby park when necessary (like if it starts pouring).

If you do spot jogging while watching TV or listening to music, then you are also doing exercising two tasks at once—and therefore burning more calories than usual. It’s not a coincidence that many celebrities have private gyms installed in their homes.

In fact, most wealthy people who have gym memberships rarely use them, as they prefer to workout from home. A good place to start with spot jogging is by taking small steps up and down each flight of stairs until you reach 20-30 minutes per session (usually 3-4 flights per session).

If running up stairs doesn’t sound fun for you then try jumping rope indoors instead which requires less space and is just as effective for losing weight.

The Plank

This is one of my favorite best home workout for weight loss exercises, as it works so many different muscles in your body. This exercise doesn’t require any equipment—just a smooth surface and your own body weight.

Start by getting into push-up position with your hands slightly wider than shoulder-width apart. Lower yourself down until you are at an incline that feels comfortable (but not too easy) on your shoulders, back, and arms.

Then raise yourself back up again by straightening out your arms. That’s one rep! Do 10 to 15 reps of these at a time for two or three sets when you need an effective but quick home cardio workout for weight loss!

Yoga

While yoga might not be as trendy as it once was, there’s still no denying its many benefits. In addition to being a form of exercise, it’s also a fantastic way to calm your mind and achieve inner peace.

Whether you’re just beginning with yoga or already have a good foundation, you can always try new things and push yourself to take your practice further than before. Incorporating other types of activities in with your routine is a great way of challenging yourself and keeping things interesting.

When you start sweating, remember that yoga is all about getting comfortable with discomfort—and once you do that, it gets much easier!

And if you’re looking for something to try, why not challenge yourself with some new poses? Head over to YouTube and search for rainy day yoga, or similar searches.

You’ll find plenty of videos that focus on trying out different poses—and once you get started with yoga, be sure to check out our top five beginner yoga videos if you need more guidance.

No matter where you are in your practice, remember that it’s all about slowing down and taking time out to unwind. If there aren’t any classes nearby, don’t worry—all of these exercises can be done in your own home!

Skipping

Taking a trip to your local gym or health club is probably not on top of your Things to do in a downpour list. But, you don’t have to skipping working out just because there’s rain outside.

There are plenty of effective workouts you can do right in your own home—without having to don a soaking wet swimsuit. With these great home workout ideas, you can stay fit while keeping those puddles at bay!

And once you find something that works for you, stick with it; studies show that consistency is key when it comes to staying healthy and losing weight.

Just make sure to keep things interesting by switching up your routine every few weeks. Your body will thank you later!

Strength training

During a long, rainy winter or a steamy summer, it can be tough to keep up your workout routine. There are plenty of great exercises you can do at home (or even in a hotel room while on vacation) that don’t require any equipment and that take very little time out of your day.

Strength training is one of them; it’s great because it’s focused on using your own bodyweight as resistance which means you don’t need weights or other equipment—just some space and time. If you need help with form, check out videos online or books/DVDs from your local library.

One of my favorite moves is planks: hold yourself in a push-up position for 60 seconds, rest 60 seconds, then repeat. It takes about two minutes total and works all major muscle groups including arms, chest, back and core.

Other good moves include lunges (try holding dumbbells), squats (you can also try doing squats with your hands behind your head) and burpees (which work multiple muscle groups).

You could also try running stairs if you have access to them! The key here is finding exercises that work multiple muscle groups so you get more bang for your buck when working out without having to spend more time on cardio.

Pilates

Many people look at Pilates as a way to stay in shape, but it’s also one of the best ways you can prevent injury and build muscle. As a low-impact workout, Pilates is also very appropriate if you suffer from weak joints or arthritis.

This workout builds strength and flexibility while focusing on core stability—you’ll get an effective workout without putting stress on your joints! If you’re interested in trying Pilates, start with beginner exercises like wall stretches, planks, leg lifts and tabletop exercises; these are all great moves that will help strengthen your core while toning muscles without causing strain.

Once you’ve mastered these moves, try more advanced Pilates exercises like back bends and hip circles. Remember: No matter what level of exercise you’re at, be sure to always take breaks when needed and breathe deeply throughout your routine.

Squats and lunges

You can do squats and lunges just about anywhere, so you don’t need a gym membership to work out. Squats and lunges will work your lower body without any specialized equipment or crazy moves.

For example, try alternating lunges: Stand in front of a chair with your hands resting on it behind you. Step one foot back and lower your body into a lunge, bending both knees until they form 90-degree angles.

Rise up from your lunge with control, then repeat by stepping forward with that same leg. That’s one rep; repeat 12 times total. When you’re done, switch legs and repeat again.

The best part? Lunges are a great way to warm up before a run—or even to sneak some exercise into your lunch break at work! To make them more challenging, hold weights in each hand as you lunge. If you want an extra challenge, add some hops between each lunge!

Zumba

Not only is Zumba a great workout that you can do in your own home, but it’s also loads of fun. Plus, there are no special requirements – all you need is a positive attitude and some space.

Set up some speakers and blast music while you shake, dance and sweat through a class that blends Latin music with an aerobic workout. Zumba will leave you feeling like you just finished an entire day at spin class or even some cardio circuit training — without having to leave your house!

This high-energy workout incorporates several movements: steps, pivots, kicks, hip hop moves and more. A full hour of Zumba burns about 500 calories per person.

You can find free classes on YouTube or try out DVDs if you prefer instructor-led sessions. There are plenty of options for every fitness level from beginner to advanced.

To start burning fat as soon as possible after each class, make sure to perform a few minutes of intense ab work by squeezing in planks between rounds of zumba songs or performing superman exercise s when they’re not active enough.

If you want more variety than what zumba offers (and let’s be honest…you really want it), consider taking yoga classes at local studios and gyms instead.

Final words

To complete your workout in a convenient way, consider some household objects that can help you. For example, to improve your flexibility and balance, use a laundry basket or jump rope.

Invest in a cheap hand towel and fold it over several times so you have more resistance. Place it on a bench or chair and grab each end with your hands. Stand with one foot on top of towel about two feet from chair, then keep your shoulders relaxed as you slowly squat down.

Return to standing position with control. This is an effective exercise to work your quadriceps and glutes. If you’re looking for a total-body exercise, try using a broomstick or rake instead of a hand towel.

You can also make your own weights by filling empty plastic bottles with water or sand. Fill a few bottles at once and place them in a bag. When you’re ready to lift, just pick up the bag and go! You don’t need any fancy equipment to get fit—just creativity!

health benefits of watermelon-thehealthtales.com

Top 7 Amazing Health Benefits of Watermelon

Watermelon is one of the most popular summer fruits, and it’s no wonder why. The fruit tastes sweet and juicy with a firm texture that’s fun to eat. It also offers numerous health benefits that will help you feel better during your hot summer days and nights. Here are the top 7 amazing health benefits of watermelon.

Encourages weight loss

Watermelon is rich in water, which keeps you hydrated and full, curbing your appetite It helps you to lose weight, add this in your weight loss plan. Additionally, a study published in Nutrition Journal found that eating half a cup of diced watermelon (about 68 grams) daily for one week actually helped participants lose 2 percent more weight than those who did not eat any fruit during that time period.

Lowers Risk for Diabetes: The health benefits of watermelon have been linked to its role in fighting diabetes. A study published in Bioscience, Biotechnology, and Biochemistry demonstrated that compounds from watermelon called citronella-malate can reduce blood sugar levels by as much as 16 percent.

Reduces Blood Pressure: The health benefits of watermelon may also help lower blood pressure due to its high potassium content. A study published in Hypertension Research revealed that potassium supplementation was able to significantly reduce systolic blood pressure levels within two weeks.

Other health benefits of watermelon include improving heart health and preventing kidney disease, making it a great choice if you’re looking to enhance your overall wellness. Keep in mind that watermelon is a superfood and benefits of superfood is naturally contains fructose and sorbitol, both of which are types of sugar.

Has Antioxidants

Antioxidants are essential for our health, helping to eliminate free radicals in our bodies. Free radicals can cause damage throughout your body, causing serious conditions like heart disease and cancer.

Antioxidants can help prevent that damage by grabbing hold of free radicals before they do their dirty work. A great source of antioxidants is watermelon, which contains lycopene, beta-carotene and vitamin C—all powerful antioxidants that improve health when consumed in large amounts. Lycopene has been shown to protect against prostate cancer, while beta-carotene reduces risk of lung cancer.

Vitamin C helps with wound healing and protects against cataracts. All three nutrients make up a good portion of antioxidant activity in watermelon. It’s easy to see why these nutrients are so important for maintaining good health!

In addition to its high content of antioxidants, watermelon has several other benefits for your overall health. It’s rich in phytonutrients, which add several vitamins and minerals to its nutritional profile. Phytonutrients include compounds known as carotenoids, flavonoids, glucosinolates, phenolic acids and terpenes.

Keeps You Hydrated

In addition to being 92% water, watermelons are rich in an antioxidant called lycopene. Lycopene helps your body fight against all kinds of diseases like cancer, cardiovascular diseases and many others. Also, consuming watermelons is one way to stay hydrated, which can help you prevent kidney stones.

However, when it comes to keeping hydrated don’t forget that not just plain water will do. Citrus fruits or cucumbers are good options as well because they help keep your urinary tract healthy and promote urination by helping you get rid of toxins from your body more quickly.

Antioxidants neutralize free radicals in our bodies, so make sure you eat lots of them every day. A study published in 2008 found that drinking 500 ml (about 17 oz) of watermelon juice daily for 6 weeks significantly improved blood flow and heart function in people with pre-hypertension or stage 1 hypertension.

Other studies have also shown that eating watermelons can lower cholesterol levels and triglycerides while increasing HDL cholesterol (the good kind). ked tomatoes compared with raw ones but cooking doesn’t affect its absorption into our bodies.

anticancer effects

Though it may seem strange to think that eating watermelon can help prevent cancer, there is some truth to it. Lycopene, a powerful antioxidant found in large amounts in watermelons, is thought to slow down tumor growth and suppress cell mutations that cause cancer.

Lycopene not only protects against prostate cancer but also may lower a man’s risk for developing breast or ovarian cancer. When eaten raw (and in moderation), lycopene appears to block human papillomavirus infection and early research shows it may protect against cervical cancer as well. Studies suggest that lycopene may be particularly effective at preventing stomach cancer because of its ability to kill H. pylori bacteria.

Eating foods high in lycopene is also associated with a reduced risk for macular degeneration, heart disease and stroke. And while more research needs to be done on how much lycopene you need each day, current guidelines recommend five servings per week of tomato products like salsa or ketchup; one serving equals about half a cup of diced tomatoes or two tablespoons tomato paste. The best way to get your daily dose? Eat a whole slice of watermelon!

improve heart health

Watermelon is a great fruit for keeping your heart in shape. According to nutritionists, watermelons are an excellent source of lycopene and beta-carotene, antioxidants that can help keep your arteries healthy.

Lycopene also helps fight against heart attacks and strokes. The American Heart Association recommends eating two servings of fruits or vegetables high in lycopene every week as part of a healthy diet.

In order to maximize its benefits, it’s best to eat watermelon at least one hour before you exercise. Because it can help lower blood pressure while increasing blood flow and protecting your body from dangerous free radicals.

To further protect yourself from these diseases, be sure to choose a variety with red flesh instead of yellow; research shows that red varieties contain more nutrients than their pale counterparts. Furthermore, avoid seedless varieties since they lack many essential vitamins and minerals.

While you may think all melons are equally good for your health, there are differences between them. Watermelons have fewer calories than honeydew or cantaloupe, but they still pack plenty of nutritional value into each bite. And unlike other melon types, they contain zero cholesterol! Not only do they taste great on their own, but they make a perfect addition to any salad.

A serving size is typically six ounces (one cup), which provides over 90 percent of daily vitamin C requirements. Vitamin C plays an important role in immunity and tissue repair; most adults need around 75 milligrams per day to stay healthy.

improve skin health

Research has shown that eating watermelon can improve skin health by increasing levels of hyaluronic acid. This is great news for those battling acne and aging skin, but it’s also good news for anyone who just wants healthy, glowing skin!

As you age, your body naturally starts to produce less hyaluronic acid, which contributes to wrinkles and other signs of aging. Eating a diet rich in hyaluronic acid can help reverse some changes in your skin’s appearance.

The best way to get more hyaluronic acid into your diet? Eat more watermelon! ( Source ) For example, 1 cup of diced watermelon contains 4.4 grams of hyaluronic acid, or about 6% of your daily value.

Other foods high in hyaluronic acid include asparagus (3 grams per cup), avocados (2 grams per avocado), celery (2 grams per stalk) and sweet potatoes (1 gram per cup).

So next time you sit down to eat a slice or two of watermelon, don’t think of it as dessert—think of it as part of an anti-aging strategy! Watermelons are loaded with lycopene.

Lycopene is another antioxidant found in fruits and vegetables that may help prevent cancer and cardiovascular disease.

improve digestion

Much like other fruits, watermelon is high in fiber, which helps keep your digestive system running smoothly. One cup contains 3 grams of fiber! Eating whole fruit instead of drinking fruit juice can help prevent constipation and even hemorrhoids.

The special soluble fiber found in fruits like watermelon not only relieves occasional constipation, but also keeps your colon healthy. Soluble fiber attracts water and turns into a soft gel when it reaches your intestines.

The gel creates a layer over bowel contents to slow down absorption and promote regular bowel movements; plus it adds bulk to stools so they are easier to pass. That’s why eating plenty of natural fruits and vegetables is important for keeping your colon clean. And as we all know, a happy colon leads to overall health. So if you want clear skin and smooth hair, then start enjoying more fruits!

About 40% of Americans are affected by hemorrhoids at some point in their lives – that’s about 100 million people nationwide. Hemorrhoids affect both men and women equally, but most commonly occur during pregnancy or after age 50 due to hormonal changes that weaken pelvic muscles.

When these muscles become too weak or stretched out from straining (like during pregnancy). Then piles develop on either side of the anus that cause irritation or bleeding from irritation—or both. Although uncomfortable, piles don’t necessarily require treatment because symptoms typically resolve themselves within several weeks.

Final Words

A whole watermelon has only 90 calories, 3 grams total fat and 10 milligrams sodium. A cup of diced watermelon has 30 percent of your daily vitamin C requirement, 20 percent of your vitamin A needs and a healthy dose of lycopene. Which is an antioxidant thought to lower cancer risk.

Consuming half a cup or more each day may help prevent macular degeneration in addition to protecting your skin from sun damage. The fruit also appears to be beneficial for cardiovascular health.

It contains high amounts of lutein and zeaxanthin, which believe to improve heart health by helping keep arteries clear and reducing cholesterol levels while lowering blood pressure.

Lycopene found in watermelon may also protect against stroke. Research suggests that consuming lycopene can reduce overall cancer risk as well as prostate cancer specifically. Furthermore, it’s important to note that even though studies have linked moderate consumption of alcohol with reduced mortality rates and breast-cancer incidence.

You should avoid excessive drinking altogether since excess alcohol consumption increases health risks. Such as liver disease, hypertension and certain cancers including esophageal and oral cancers. So enjoy your summer  but don’t forget about all those health benefits of watermelon!

Lifting Weights to Lose Extra Weight -thehealthtales.com

Lifting Weights to Lose Extra Weight – It’s Not Just for Bodybuilders!

Lose Extra Weight with Weight Lifting

Lifting weights to lose extra weight might seem like a strange concept to most people, but it’s not just for bodybuilders and fitness fanatics – For anyone who wants to lose extra weight but can’t do cardio, lifting weights might seem like an unlikely choice.

After all, bodybuilders are the only ones who lift weights, right? Not so! Lifting weights not only will help you to lose that extra weight, but it also will make you stronger and improve your overall health and fitness level. How does it work?

Why You Should Lift Weights

People have been focusing on aerobic exercise for weight loss for a long time, but it’s an easy trap to fall into. What you might not realize is that lifting weights has a ton of benefits—both mentally and physically.

First, resistance training boosts your metabolism so that you’re burning more calories even when you aren’t exercising.

Second, lifting heavy helps boost bone density, preventing muscle mass from shrinking as we age. Lastly, lifting weights keeps your mood in check—it releases endorphins in your brain and can also increase serotonin levels.

If you’re looking for exercise for weight loss, there are tons of reasons why you should include resistance training in your routine.

Why You Should Lift Heavy

Lifting weights for weight loss might sound counterintuitive, but lifting heavy weights can boost your metabolism as much as running long distances. The idea is simple: when you work out, your body breaks down muscle tissue; in order to build that back up again and maintain it over time, you need food. And a lot of it.

By lifting heavy weights several times a week, you’ll force your body to use more calories than if you just did aerobic exercise like walking or jogging on a treadmill. You’ll also see results faster—even within two weeks.

Because you are using heavier weights, you won’t be able to lift them as many times as with lighter ones, so your workouts will be shorter too. But don’t let that fool you into thinking lifting heavy is easier than doing cardio—the opposite is true!

You’ll feel sore for days after each workout. Still not convinced? A study from McMaster University found that participants who lifted heavy weights lost more fat mass than those who performed endurance training while following a low-calorie diet.

So even though they were eating fewer calories, they ended up losing more weight. Another benefit of weightlifting for weight loss is that you’ll gain lean muscle tissue instead of excess body fat.

Muscle burns more calories at rest than fat does, so adding extra muscle to your frame means burning extra calories throughout the day without expending any extra effort (that’s right—you can eat more food without gaining any extra pounds).

Even better, because you’re focusing on building lean muscle instead of cutting down on calorie intake, it should be easier to keep off any unwanted pounds once you’ve reached your goal. Since men carry less body fat than women do (on average), men will lose excess weight faster with regular strength training sessions.

Incorporating Resistance Training into Your Workout Routine

Lifting weights to lose extra weight is one of many ways you can build up muscle mass, which has a number of benefits, including improved bone density and lower blood pressure. It also increases your resting metabolic rate (the amount of calories you burn at rest).

Resistance training has been shown to help people lose weight without negatively impacting muscle mass or strength. A 2011 study found that, in conjunction with aerobic exercise, resistance training helped obese women lose over 10 percent of their body fat in less than eight weeks—and that was with no dieting involved!

So it’s okay if you’re more concerned about losing weight than building muscle. And while resistance training isn’t necessarily meant to replace aerobic activity, incorporating both types of workouts into your routine will lead to better results.

What Types of Resistance Exercises Can Help with Weight Loss?

Adding resistance training to your workout routine is a great way to help you lose weight. Resistance training increases your metabolism, helping you burn more calories—even at rest.

If you’re just starting out with lifting weights, consider adding these five exercises into your routine: 1) Rows; 2) Squats; 3) Lunges; 4) Shoulder Presses; and 5) Triceps Dips.

Your body will quickly adapt to these exercises, making them less effective as you go along. As a result, it’s important that you don’t stick with one type of resistance exercise forever—instead, switch it up every few months by replacing one or two of these exercises with different ones that challenge your muscles in different ways.

For example, try doing squats instead of lunges or do triceps dips instead of shoulder presses. By changing things up like this, you can continue to reap all of the benefits that come from resistance training without getting bored and giving up on your workout routine altogether.

The Best Way to Incorporate Lifting Weights Into Your Workout Routine: If you have no idea where to start when it comes to incorporating weights into your workout routine, think about what types of activities you enjoy doing most (besides working out).

Are there any sports or activities that are similar? For example, if you love swimming laps in a pool, try doing some water aerobics where you hold dumbbells instead.

How Long Does it Take To See Results?

Losing weight doesn’t have a defined period—but progress is progress, no matter how small. When it comes to weight loss, it’s important not only to track your goals but also note milestones along your way, big or small.

You might be tempted to focus on something like losing 5 pounds over an arbitrary time period, but it’s easier and more motivating when you consider gaining muscle and dropping inches.

Remember that lifting weights for weight loss will help you lose fat faster than cardio alone—plus, building lean muscle mass is beneficial if you want extra energy throughout your day. So, don’t worry about taking too long to see results; instead, celebrate every little victory. Even better? Set smaller, short-term goals to keep yourself motivated.

For example, try setting a goal of exercising three times per week for two weeks before moving up to four times per week. This strategy helps build consistency and prevents you from getting overwhelmed by thinking about long-term changes all at once.

How Can I Put Together a Workout Routine?

Ask yourself what kind of routine you want. There are tons of different workout routines out there, some simple and quick, others that take more dedication. Before you go choosing your routine, figure out what kind of exercise routine is best for you.

Are you a morning person or do you work better late at night? Do you prefer to work in a gym or would working at home be easier? And most importantly, how much time do you have? The amount of time you put into it will affect how quickly your routine shows results.

If money is an issue, look up free workout routines online or join a local gym where prices can be lower and group classes available. You can even find community gyms that offer free memberships with just a small annual fee.

How Often Should I Do This?

This is a good question that I’m sure you’re asking. The thing is, with strength training, more isn’t necessarily better. Your muscles grow when they are stressed and not given enough time to recover from that stress

If you don’t rest enough between sessions your body doesn’t have time to repair and rebuild its muscles so they can grow stronger. Over-training in any form is bad news, which means you want only to train as often as you need too

(1). As mentioned earlier, if you do it properly with good form it shouldn’t hurt; therefore, it should not take long at all. In fact, studies show that an average of 3 days per week is optimal for muscle growth

(2). So there you go: 3 days per week of resistance training will be perfect. You can either split up those three days into two upper body workouts and one lower body workout or just do them all on separate days.

In my opinion, doing them on separate days will allow you to give each muscle group enough attention without overdoing it. You may also want to consider doing full-body workouts twice per week instead of separating everything out—it’s up to you!

For example, here is what a full-body weightlifting routine might look like: Monday – Upper Body Workout Tuesday – Lower Body Workout Wednesday – Rest Thursday – Upper Body Workout Friday – Lower Body Workout Saturday & Sunday – Rest

These workouts aren’t set in stone though. Again, these are just examples to help you get started. Feel free to change things around until you find something that works best for you!

Final Words

The Benefits of Lifting Weights to Lose Extra Weight – One of the biggest misconceptions regarding lifting weights for exercise is that it only builds muscle, making you look like a bodybuilder and therefore increasing your weight.

This belief may still be in circulation today because bodybuilding gyms are very popular, but regular fitness centers offer a variety of exercise equipment and classes designed around fitness (rather than building muscle). When picking an exercise regimen, be sure to focus on your goal: lose weight.

If you’re trying to shed pounds, try incorporating some strength training into your routine. You can build muscle while losing weight if you lift weights at least twice per week; work each major muscle group with three sets of eight to 12 repetitions using enough resistance so that you can only complete two or three repetitions above what feels like maximum effort.

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Fitness No Pain Therapy Oil

If this is your first time at a spa or you don’t do massage, Swedish massage is the best massage for you. Swedish massage therapy is one method that comes to mind when most people think about massage. As one of the most popular types of physical work performed earlier. One of the main goals of the Swedish massage technique is to relax the entire body. This accomplish by rubbing the muscle with a long gliding stroke in the direction of return of blood to the heart.

Best Thai Massage In LA

Thai Massage is probably the most common type of massage that you’re going to find in Los Angeles. There are a lot of masseuses but today I wanted to focus on

the best massage Edmonton as there are a number of excellent providers in and around Los Angeles that you should definitely consider hiring.

Mosby’s Basic Therapeutic Massage 7th Edition

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This is especially helpful for chronic aches and pains and in areas such as stiff neck and upper back, lower back pain, leg muscle tightness and sore shoulders. Our expertise, in combination with natural ingredients, helps us to provide a touch of class for your health and comfort. Our highly trained staff dedicates to your welfare. Provide comfort and happiness in a professional environment, especially designed to serve and love you.

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Therapeutic massage seeks to gain therapeutic benefits

For more than fifty years the formula has try and test. Forhane’s Massage Cream Formulation was initially a facial cream applied to relax, protect and brighten skin from the adverse effects of weather conditions. Therapeutic massage seeks to gain therapeutic benefits.

In most cases, these interventions aim to reduce the myofascial pain of TFL. Reduce the chance of pain rehab, and support regular exercise 5. As a result of the wide diversity in the technology of employment. Different researchers have drawn different results as effective measures implement. However, it has note that the overall effectiveness of these interventions is more limited. And, therefore, more research needs to be done to identify better strategies. Treatment goals can vary significantly between massage therapists and clients. In some cases, massage recommend by a health professional and may use as part of a larger treatment plan.

If you are not sure whether a massage is suitable for you or not. Please give us a call at PhysioWorks for personalized advice. People of all ages can benefit from a therapeutic massage when it perform by a qualified and fully curable massage therapist. Cancer patients are at risk of intestinal blood flow or blood clots.

Trigger points on the tensor fasciae latae muscle usually cause tenderness on the back and front side of the thigh and feel pain in the knees. In some individual cases it can extend to the hip and feel just like street muscle. People who experience tight tension and trigger points of the active tensor fascia latte. Usually struggle to move quickly and in some cases may cause migraines. The trigger point pain in TFL is often incorrectly identified with trochanteric bursitis. I injure again in December and am still looking for a massage therapist to ease the stress.

Final Words

Includes information on the complaints system before and after all the patients’ medical history. The lead therapeutic patient was performing analysis on the VAS Scale 16 and the Global Rating of Change. After 3 weeks the patient re-evaluate by the same outcome measure. To determine the effectiveness of ultrasound and massage at the myofascial trigger point of the tensor fasciae latae muscle in back knee pain. It has been used as a body massage cream suggested by spa and body massage experts who. By coincidence, found that its relaxation and ease of use was one of the best available.

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Hot Yoga for Weight Loss: Shed Pounds Quickly and Easily

Yoga’s benefits are endless, but one of the most commonly touted reasons for practicing it is weight loss. When you think about it, it makes sense: yoga encourages you to move slowly and breathe deeply, both of which have been proven to benefit your body in countless ways. But when you’re just starting out with your yoga practice, or if you’ve been trying to lose weight on your own but haven’t seen any results, it can be hard to know where to start. Here are some suggestions on hot yoga for weight loss and can help you shed unwanted pounds!

What Is Hot Yoga?

Hot yoga is very similar to traditional yoga, except that classes are performed in a room heated to about 105 degrees. This heat provides several benefits for your body—more on those in a moment—but one of its biggest benefits is weight loss. Hot yoga helps you in weight loss faster than traditional Hatha yoga and other types of exercise.

It’s also incredibly relaxing and meditative, helping people become more mindful of their bodies as they practice poses. A single hot yoga class can help you shed up to 300 calories in just 90 minutes! The added calorie burn doesn’t end there; because hot yoga tones muscles all over your body, including your core, you will have an easier time losing fat even when not practicing regularly.

The Science Behind It

There are many reasons people choose to lose weight with yoga. The spiritual aspect is a big one—yoga connects you to your body, makes you feel healthier, and can create a more positive self-image. Scientific research also supports that yoga has numerous health benefits. Plus, it’s free and can be done anytime; all you need is a mat (and maybe some water).

A few minutes of stretching or holding poses each day may not seem like much, but over time it can make a big difference in your overall well-being. If you’re looking to lose weight with yoga, try Hot Yoga. It will help you sweat out toxins and lose pounds quickly. If Hot Yoga isn’t your thing, there are plenty of other types of yoga out there that can help you get fit as well!

Health Benefits Of Doing Hot Yoga

Research published in The Journal of Alternative and Complementary Medicine found that a 90-minute yoga session improved participants’ moods, lowered their cortisol levels (the stress hormone) and increased their serotonin levels (the happy hormone).

Improves muscle strength and flexibility

In addition to boosting your endorphins, hot yoga also improves muscle strength, flexibility, endurance, respiratory functions and cardiovascular health. With regular practice of Bikram or other types of heated yoga classes, you can burn fat faster than you would in a more traditional yoga class. And with regular practice you will also see your weight drop as well.

Lose many pounds

A study conducted by researchers at Duke University Medical Center found that overweight people who practiced hot yoga lost an average of nearly three pounds over 12 weeks. That may not sound like much, but it adds up to 16 pounds per year—which is significant when you consider how many people struggle with obesity.

Relieve Chronic pain

Hot yoga has also been shown to help relieve chronic pain conditions such as back pain and arthritis by increasing blood flow throughout your body and relaxing tense muscles.

Improves digestive functions

It can even improve digestive function by stimulating abdominal organs through deep breathing exercises. You’ll find information on different types of hot yoga classes, tips on how to choose a studio and information on special discounts offered exclusively to newsletter subscribers. Get ready to shed those extra pounds and get into shape fast!

Sweat out toxins

Hot yoga works great because it raises your body temperature, forcing your body to sweat out toxins from its internal organs. The increase in heart rate leads to an increased consumption of oxygen, which is beneficial for those with high blood pressure or other cardiovascular problems.

Helps you to get relax

Hot yoga also helps you relax, as it calms down your mind by slowing down all of your bodily functions. It’s a great way to unwind after a stressful day at work. If you are wondering whether you need more flexibility in your life and how hot yoga can help you find that balance. Then do not worry as these classes will make all of that possible!

Tips For Getting Started with hot yoga

There are many different kinds of yoga, from Hatha to Ashtanga. But if you’re looking to lose weight with hot yoga. Make sure you know what you’re doing before you jump into a class. Hot yoga is one of many styles of Bikram (or hot) yoga. The discipline—popularized by Bikram Choudhury in 1970s—is more rigorous than a typical yoga session. So it is worth getting comfortable with how to do it right before taking your first class.

Follow these tips to ensure that your hot-yoga experience is safe and effective.

1. Don’t go alone:

While some practitioners like to test their mettle alone, experts agree that newcomers should always take their first few classes with a friend or instructor who can offer instruction and help keep them motivated.

The last thing you want when practicing an intense style of yoga is to injure yourself. Because you don’t know what you’re doing! And don’t worry about not being able to touch your toes. It’s much more important that you get through each class safely than finish feeling like a pretzel.

2. Read up on vinyasa poses:

You’ll hear lots of unfamiliar words at your first hot-yoga class, including vinyasa. Vinyasa refers to specific movements used in asana practice (i.e., yoga postures). Most notably, vinyasa means fluid movement between postures performed with awareness and focus on breath work and body alignment.

When you begin a vinyasa sequence, begin standing tall in mountain pose; once you move from mountain pose into another posture without pausing between poses, that’s considered vinyasa flow .

3. Invest in high-quality clothing:

Just like other forms of exercise, yoga requires good equipment. This includes shoes and apparel made specifically for sweaty workouts. If you plan to wear regular workout clothes, buy moisture-wicking gear made from synthetic fibers rather than cotton.

To reduce friction during exercises such as sun salutations and downward dog. Additionally, wear natural fabrics that breathe well such as rayon, bamboo or spandex rather than synthetics. Such as polyester or nylon which trap heat and moisture close to your skin during class.

4. Know what you’re getting into:

Before going to your first hot-yoga class, research some basic principles behind Bikram yoga and familiarize yourself with common poses. Also, talk to friends who have tried hot yoga and ask them questions about their experiences.

What they liked best, least and would change next time around. These tips will allow you to hit the ground running instead of hitting an obstacle course once you step onto your mat.

5. Listen closely:

Though many students complain that instructors speak too quickly during class for newbies to follow along, following instructions closely is vital for safety reasons in heated environments where students may be distracted by discomfort or pain from sore muscles and joints.

Extra Boost To Increase Metabolism And Lose Weight Faster

Hot yoga is a form of physical exercise that combines some traditional asanas, or yoga poses, with aspects of aerobic exercise. Hot yoga is performed in a heated room or tent, which elevates your heart rate to levels typically seen during cardiovascular workouts.

When done on a regular basis, hot yoga can provide an extra boost that increases your metabolism. And helps you lose weight faster than traditional workouts.   In addition, hot yoga can help relieve back pain, improve flexibility and reduce stress. A typical class lasts about 90 minutes and includes a warm-up period, several rounds of different poses and stretching exercises.

Each pose is held for at least five breaths, while stretches are held for 20 to 30 seconds each. The overall effect of hot yoga classes is similar to what you might experience after spending time in a sauna or steam room. Although it’s not necessary to spend time in these facilities before or after practicing hot yoga.

Most hot yoga classes incorporate a variety of poses. These may include standing poses such as warrior I, warrior II, triangle pose and lunges; floor poses such as downward dog, plank pose and seated forward bend; backbends such as wheel pose; twists such as revolved half moon; balancing poses such as crow or crane;

Core exercises like boat pose or bridge pose; relaxation poses like corpse pose or savasana (also known as final relaxation); and closing sequences that help transition out of each series of yoga postures. Hot yoga is typically performed at temperatures in excess of 100 degrees Fahrenheit (38 degrees Celsius). Although actual temperatures vary depending on humidity levels in your area.

Final words On The Benefits Of Doing Hot Yoga For Weight Loss

Not only does hot yoga have a number of benefits when it comes to weight loss. But it also can help you improve your flexibility, endurance, and balance. Plus, hot yoga is known to bring about feelings of calmness. If you’re looking for new ways to lose weight without having to spend money on supplements or programs or hiring a personal trainer; just start doing some hot yoga!

You’ll be amazed at how much weight you can lose in just one month. The great thing about doing hot yoga is that even if you go five times per week you probably won’t see any results until after two weeks or so.