scale with apple and measuring tape

Dieting vs. Cardio – What’s more effective for actually shedding pounds?

It is universal knowledge that obesity and being overweight not only makes you look unattractive, but it is also hazardous to health. It is an issue that afflicts men and women regardless of their age. In fact, today, there is a growing concern of children falling into the obese category due to the lifestyles that many families lead.

The Question: How to lose weight?Woman on weighing scale

This is a predicament that has plagued many people who find themselves overweight.

How can one go about losing weight?

Do you join a gym and begin working out every day or do you go on a diet?

While some may find that reducing food is an issue, others may not have time to workout. Exercise, especially cardio workouts are a proven and safe way to lose weight, but it takes some effort. Let us look at dieting and cardio workouts individually and see what their benefits are when it comes to losing excess fat in your body.


For as long as people have wanted to lose weight, there has been a diet promoted, promising amazing results and the perfect body. While there is scientific evidence proving that restricting the intake of certain classes of food (carbohydrates in particular) can show rapid and actual weight loss, it is not something one would want to consider as a long-term strategy.

Prohibiting your body from receiving specific energy-rich food not only makes you lose fat, but it also reduces your muscle mass, which is something that a person should not want. There are many types of diets that are touted by nutritionists and fitness experts today, and the average person who wishes to lose some weight may not understand the real impact of them.

Remember that some programs are practical and can show results over time while others can have adverse effects on your health. Let us go through some of the traditional weight control diets.

Low-calorie diets

There are many programs that come under this type of diet, and they can include:

  • The cookie diet – low-calorie cookies are eaten to deal with hunger pangs.
  • Intermittent fasting – these are diets that require the person to fast and eat periodically.

There are also programs that are considered very-low-fat diets where sometimes you stick to eating cabbage or cabbage soup only. Others require that a person feeds through a tube and eats no food.

Low carb diets

diet salad plateThese particular programs deal with the restriction of carbohydrate intake. Some even advise a complete carb free diet and an increase in proteins.  There are many diets that have been developed by individuals who swear by them and say a person can lose weight in a relatively short period.

While many fitness and health professionals develop and promote such diets, it is best to be warned that your health condition can prohibit you from following them. For example, the programs termed as crash diets are targeted at those who want to reduce weight in a short period; however, they can cause many adverse health-related problems which will not be worth the risk in the long run.


Exercise has long been a favorite of those who wish to lose weight and stay fit. Cardio workouts are in fact extremely beneficial to the body as long as you do not have any health conditions that may be affected by such tasks. Let us look at a few activities that are great cardio workouts.


Walking is suitable for anyone and is a great way to stay fit and keep your joints flexible. However, in order for you to get a decent cardio workout, a “brisk” walk is what is recommended. You can burn around 400 calories an hour while walking.


This activity is ideal for anyone who is young and fit enough to ride a bicycle. It gives your lower body a fabulous workout but does not do much for the upper torso. An hour of cycling will allow you to burn around 600 calories.


Man jogging at dawn

A great way to stay in shape! If you can run a couple of miles a day, you will soon see your body firming up, and you will lose the belly fat that you have.

In fact, you can even do this on a treadmill, and it will allow you to drop about 600 calories an hour.


This is perhaps one of the best cardio workouts you can do if you want to lose weight, stay fit and avoid any impact on your joints. It gives you a comprehensive body workout and in fact, exercises almost every major muscle group.

Jumping, aerobics, and rowing are also great workouts, but not everyone can do them. They do help you burn more calories and should be considered if you want to lose fat and stay healthy.

So what do you choose?

If you desire to lose weight and keep it off, it is best to have the best of both worlds. You should start a moderate, balanced weight loss diet and a cardio workout regimen that can help you lose fat, build muscle and stay fit. However, remember that any exercise of diet that you start must only be taken up after you consider your health condition first. You do not want to go on a low-carb diet if you have low blood sugar or try to jump rope if you have a problem with your knees.

The right approach

Remember that being one or two pounds overweight does not mean you have to do cardio and go on a diet. It is best to look at it as a long-term solution and change your lifestyle to include a balanced, healthy diet and a reasonable amount of cardio workouts. Never go to extremes just because you do not fit into a pair of pants, look at your weight loss as a journey and use a diet program that suits you and a cardio workout that you can find time for and do on a regular basis.

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How Garcinia Cambogia got into the Mainstream Media

For people that have been aiming to lose that extra flab, Garcinia Cambogia may be a very popular name. More and more people have shown interest over the miracle supplement and how it seems to be the answer to their long quest of finally getting rid of those extra pounds that they have been having a hard time shaking off. The supplement has been increasing in popularity day by day and it is no small thanks to the media and to these people that have been giving it impressive reviews that these are coming from.

Market IntDr. Ozroduction

The market first got wind of the supplement when it first introduced to the setting back in the year 2012. Two months after it was introduced, Dr. Oz from the Dr. Oz Show got wind of the supplement. The popular doctor invited the researcher Dr. J. T. Chen to his show to talk more about the supplement. The brief stint on the TV show was all that the supplement really needed to get thrust into the spotlight and to allow more and more people to learn about to and the many benefits that it offers.

The rest is history, with the supplement being sold by the truckload, thanks to the interest of the general public about what it can offer them.

It Works for Weight Loss

Of course, all that publicity would have been for nothing if the product does not really live up to the expectations. Fortunately, though, it does. Time and time again, people have proven that it is effective, that it works. Satisfied customers employed word of mouth to get more people they know in on the secret that is this wonder supplement. From there, the following grew.

It Offers Good Value for Cash

The modern day showcases tough economic times. Buyers always want to see to it that they are getting the most value out of the money that they are spending. This is why nobody would really want to buy a producer that is way too expensive but will not even give them a close value for the money they are spending. This is a supplement that is not only popular but is effective and has remained at a steady price range all this time. Hence, it’s popularity.

Garcinia CambogiaBacked Up by Science

Scientists can all agree that the supplement is really one that works and that it is likely going to become the biggest name to break the arsenal for weight loss. Substantial tests have been performed on the product and the results have not one bit disappointed everything that has been expected of it.

Lose Weight Passively

Not a lot of people are fond of the idea of having to so weight while sweating it out all the time at the gym. There are even more people that would then want to starve themselves just so they can cut back on their weight. This is supplement makes a perfect tool for that since it allows one to actually lose weight in a passive manner. Add to that the fact that it’s made with high quality standards and you know that it is worth it.

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How Fast Can Pure Life Cleanse Help You Lose Body Fat?

How long should I wait to see real results when using Pure Life Cleanse? Answers to this question may vary depending on who you ask. Using average results, however, it is quite possible to estimate a realistic timeline within which you can beg in noting significant changes in your physique.

Pure Life Cleanse – Brief Overview

This is a dietary supplement that is made up of natural ingredients man exercisingsuch as Licorice root, Acai Berry, Flax Seed and Senna Leaf. It works by cleansing your digestive tract, eliminating toxins in your colon and oxidizing free radicals. Because it is rich in phytochemicals such as flavonoids, it also controls blood sugar level, reduces cholesterol level and regulates metabolism.

The product is created by Biotrim Labs, a company that has been in this business for quite some time now. Perhaps the most interesting fact about it is that it taps into the scientifically proven benefits of its main ingredients. At the same time, its method of boosting weight loss (by cleansing digestive system and improving metabolism) is also widely accepted among scientists.

How Many Days on Average Will It Take To Lose Weight With Pure Life Cleanse?

You can lose as much as 3.6 pounds in as few as 8 days. The manufacturer however recommends 4 weeks as the best time to expect early results. Obviously, this is because bodies react differently.

You will require to follow this cycle for 90 days after which your body will naturally reach its peak. By working according to your body patterns, you can easily lose weight even when you are busy catching up with your day-to-day schedule.

Pure Life Cleanse is clearly not one of those overnight miracle pills that promise great results only to disappoint. 90 days is a pretty long time meaning your body is not put under undue pressure to yield results.

Go to this page for more information:


Factors That May Determine the Number of Days It Will Take To Lose Weight With Pure Life

  • Dosage – The recommended dosage for Pure Life Cleanse is 2 capsules per day. Under-dosing or over-dosing may affect how the product works.fat men
  • Genetics – Naturally, some people are designed to hold on to weight than others. This is quite normal but you can control it over time by using the product as per advice.
  • Diet & Physical Activity – Although it is not mandatory for you to diet or exercise when using this regimen, your lifestyle habits can significantly affect your rate of weight loss. How? You might want to ask. If you continue eating “bad food” and lead a sedentary lifestyle, then chances are that it will take you longer to make significant weight loss progress than a person who embraces total lifestyle change.
  • Your Current Weight – If you have more weight to lose, it goes without saying that you’ll require more time in order to record real results. However, if you take your supplement as often as required, this difference may actually be diminished.

Final Word

Weight loss is a journey that requires patience, optimism and proper supplementation to yield results. Likewise, it is important to develop realistic plans and expectations in order to get the most out of revolutionary solutions such as Pure Life Cleanse.


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Pure Life Cleanse: Better With Exercise or No?

Pure Life Cleanse is a natural cleanse that is used to help those who are struggling with losing excess weight. It is also good in detoxifying the body. This supplement is known to be a colon cleanse though the manufacturers claim that it can also be used to boost your body energy and health.

Pure Life Cleanse will help you to live a pure life. You can use it if you are struggling with any of these symptoms, maybe it is the right time to cleanse your colon:

  • Fatigue
  • Bloating
  • Food Cravings
  • Lack of focus
  • Headaches
  • Protruding Belly
  • Constipation
  • Mood Swings
  • Lingering Sick Feeling

Living with symptoms like these can be a total hassle to your day to day life. On the other hand, when you feel good it means that you will do better! And this is what Pure Life Cleanse offers you; a pure life to help you be more productive.


So does Pure Life Cleanse work better with exercise or no?

Good question. To begin with, doing body exercise is paramount for normal body function. It is even more important if you are taking any weight supplement since it helps you to get the results faster. If you are struggling to get some pounds off, then Pure Life Cleanse incorporated with daily exercise will give you the results within 28 days or even lesser.

You can find more information about the products over here:

This magical product is usually targeted to women who are struggling with weight loss though it can be taken by men too. One great thing with this supplement is that it uses pure natural ingredients to help in weight loss and cleansing harmful toxins.

Importance of doing exercise when taking Pure Life Cleanse

There is no a single time exercise will do you harm. In fact, it helps you to be fit. So it very important when taking this supplement to design an exercise program to help cut weight. The main reason why people choose to use weight loss supplements is that losing weight by doing exercise alone can take centuries. Most people usually give up along the way. However, combining exercise with this supplement will work wonders. You will be able to achieve your ideal body shape in no time.

gym goer and trainer

Here are some of the benefits of exercise:

  • It will help in toning your body
  • It slows down the aging process giving you a youthful look.
  • It lowers the cholesterol level in your body
  • It helps in resting and sleeping
  • It helps lower the stress level
  • It helps in maintaining your body weight at the proper healthy mass
  • It improves the range of motion and flexibility.

If you engage in exercise, it is undeniable that Pure Life Cleanse will be very effective in helping you cut weight and detoxify your body.



What are you waiting for? If you have been battling with weight gain, get down and pick Pure Life Cleanse and see the magic it can do to your body. Make sure that you also spare an hour every day to exercise so as to get results fast. This magical supplement will cleanse multiple organs in your body such as the liver, kidney and heart helping you to live a pure life!

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Getting Your Ideal Bodyweight: 5 Tips To Do It Safely

Looking to lose weight? Before you jump in on any diet plans or trendy workouts, you first need to have a better understanding of how to carefully layout your plan.

It’s better to be safe than sorry and if getting down to the right size is one major move and change you’re going to do in your life, then better do it the right way—and more importantly, the healthy way.

1. Get to Know Your Body

renaissance pictureNot all diet and workout plans are made the same and apply to all body types. In short, lowering the numbers on the scale is not a one size, fits all kind of thing. It’s something that should be tread carefully through before proceeding to achieve one’s desired results.

Don’t be ashamed and open up yourself to getting to know more about your body. Get on the scales, measure yourself, observe your eating habits, identify your lifestyle, and perhaps even finally admit your bad habits are contributing to poor body image. It’s even better if you can seek out professional help from a fitness coach or nutritionist, so they can help you in having a better understanding of how to approach your goals.

2. Setting Your Weight Loss Goal

One major rule about goal setting especially when it comes to your body is to be realistic. That, and be kind to yourself. Don’t set over-the-moon goals if it’s only going to bring you too much stress and pressure.

On the other hand, yes, it’s great that you have an ideal weight goal to reach. But as you reach towards that goal, maybe you can also have small landmark goals in between. This would help ease the pressure on yourself, and you can also better track your progress. Just remember that reaching your ideal weight is about taking those baby steps and achieving progression no matter how small or big.


3. Plan What You Eat (and Drink)

vegetablesMost people who have succeeded in reaching their ideal weight would tell you that it is more about what you eat than overexerting yourself on exercises and workouts. And that statement is true to its core.

The best way to go about this is once again consulting a nutritionist or fitness coach. But if that’s not something you’re open to exploring, then start with moderation. Understand your old eating habits and from there, analyze what you have to limit (via portion control), what you lack (nutrition-wise), and what you should eliminate (like sweets and junk food). And if you want to get all technical on this, you may want to consider calorie counting as well.

Work On Your Workout

gym classNow it’s time to get moving. Again, choosing the kind of workout you’ll do is a matter of understanding your body.

If you aim to lose weight on your thigh area, you could start with running and cycling. But say, for example, you have weak knees, then heavy cardio may be counterproductive. On that end, look for other options such as swimming, which is less strenuous but very effective kind of cardio workout.

In this case, if you’re really serious about committing to regular workout sessions, then it’s highly recommended that you acquire the assistance of a Personal Trainer. They’ll be able to create a suitable workout program exclusively designed to address your body’s needs. You can find more tips on our homepage:

Aim For Progression

Whether it’s in the food you eat or the workout you’re trying to do, always aim for progression as you journey through to your ideal weight goal. It’s not really about the end goal, but it’s more about the little victories in between that would help you to keep going. Don’t be disheartened if you still have a way to go on your mission. As long as you’re making small progressions, you’re on the right track.

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What Is More Effective, Exercise Or Diet?

You have set a health goal—to increase your energy levels or to lose weight. Are you trying to figure out between exercise and diet what works for long-term results? What does science say? Read on to find out.

Diet Vs Exercise

food-groupSeveral studies have shown that to lose weight and increase your energy levels, the kind of food you consume may be more important than the amount of exercise you carry out on a daily basis. However, Dr. Jay Kenney who works at the Pritikin Longevity Center as a Nutrition Research Specialist says that it is not a matter of either/or. He reveals that both diet and fitness exercises are important for one to stay slim and maintain good health.

If You Want Lose Weight

If you want to lose weight, most fitness trainers, and medical researchers will advise you to focus more on your diet. Dr. Timothy Church who is the director of the Preventive Medicine Research Laboratory at Louisiana State University says that you need to minimize the number of calories in your diet to lose weight and carry out regular exercises to keep it off. He also adds that most people who carry out regular exercises to lose weight but don’t minimize the number of calories in their diets lose only two to three percent of their total weight over a period of six to twelve months.



Timothy supports his findings by saying that it is much easier to deny your body 400 calories per day than to burn that much through fitness exercises. For instance, for a 150-pound woman to burn 400 calories, she needs to cycle intensively for at least three hours a day. Compare that with swapping a peanut butter and dark chocolate (around 200 calories) for an everyday coffee (around five calories). You will find diet more effective than exercises.

woman-stretchingIf You Want to Increase Energy

You also need to focus on the diet if you want to increase your energy levels. It is true that regular workouts can give you instant energy, but eating smart throughout the day will leave you with a steady supply of energy.

Dr. Shawn Talbott, a nutritional biochemist in Salt Lake City, says that proper nutrition and scheduled meals keep the blood sugar balanced. He reveals that this is important since the decrease of blood sugar is the leading cause of energy fluctuations. Proper nutrition and scheduled meals will also keep your brain’s neurotransmitters balanced. These are essential chemical substances in the brain that improve your mood and therefore keep your energy from fluctuating.


Between diet and exercises, we will advise you to keep both, but you put more emphasis on food. If it is obesity that you are fighting, you should not ignore physical activities. Physical exercises should be promoted, but more emphasis needs to be placed on making better food choices. You should choose foods that give you the most satiety per calorie. These include fresh vegetables (learn from here) and fruits; water-rich whole grains like brown rice; legumes like pinto beans; starchy vegetables like yams; nonfat dairy and lean animal foods like white poultry.

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Does Dark Chocolate Help with Weight Loss?

Among the most controversial topics under heated debates today, are the myths surrounding chocolate. Even though some of these myths are too good to be true, people choose to be blinded by the scientific papers and studies that drill the idea of chocolate being “the good guy” deep into their minds. It is the time we got a more vivid picture, don’t you think? Let’s face it.



So, is chocolate-eating the new tactic to losing weight? Not! A lot is said about weight-loss diet; it becomes utterly hard to distinguish between the facts and the myths. Same goes for chocolate. Not so good news for chocolate lovers but here are some verifiable facts that are reasons enough for you to cut down on your “sweet bars of health.”


1. Statistical significance

Despite what you may have read from articles on losing weight fast with chocolate diets, published research is not necessarily correct. Some research findings are biased for product promotion. The guilty pleasures masquerading as “healthy” or low-fat eventually do not deliver what they claim. “Fat-free” foods are not always fat-free either.

2. Habitual intake

No one is suggesting that a chocolate bar once in a while is a bad idea, but most definitely a usual intake is likely to increase the risk of obesity. Regular consumption also makes you vulnerable to cravings hence erratic eating and guess how much weight you will lose on this diet? Piles of pounds?

3. Exercise-free?

Do not be fooled by foods insisting on a no-exercise diet plan. Whether you eat vegetables, fruits or a boiled bowl of health, exercise is essential in maintaining a healthy lifestyle; chocolate is not exempted for whatever reasons.

4. The darker the chocolate

A calorie is a calorie in whatever color, shape or size so if you hear word going round about darker chocolate being a better weight loss strategy than the white chocolate, it is a big, fat lie. While it is true that cocoa-delicious products with high fiber content significantly aid in the decrease of body fat, dark chocolate is most of the time loaded with cocoa chemical substitutes that eventually cause more harm than good, and we wouldn’t want that, would we?

Bottom line

Commonly mistaken weight-loss diet foods are increasing new health problems with every new day. For some strange reason, chocolate advocacy for weight loss is most famous with no significant scientific backup.

It is important always to pay attention to the basic rules of healthy eating; this means keeping a steady daily calories allowance.
Chocolate is not necessarily harmful in your diet as long as it is consumed in moderation, however, if chocolate is your choice of a “low fat” “low calorie” weight loss strategy, it is high time to reconsider. All those articles that you read making it look like the most appealing fun diet might just have been a tall fairy tale that risks inadvertent binging.


  • If you are genuinely concerned about your weight, here are a few pointers to keep up with a healthy lifestyle:
  • Check your chocolate label for calories
  • Maintain a daily exercise routine
  • Hydrate frequently
  • Ensure a regular balanced diet
  • Choose vegetable or fruit salads for snacks
  • Avoid Trigger Foods



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What is the Main Culprit That is Making You Fat?

It’s very frustrating when no matter how much you workout and diet, you still gain weight. This frustration is what leads people to go to unconventional methods of losing weight such as pills and extreme diet plans. What most people don’t know is that gaining weight is caused by more than just food. One can starve themselves to death and still acquire a pound every week. This article will look at the main culprit that could be causing your weight gain; hormones.

fat pinching



How Hormones Make You Fat

The simple explanation of weight gain is that we take more calories than we expend. Biologically, excess fat should be converted to energy and fuel not stored in weird areas. However, hormonal imbalance especially insulin resistance and low levels of testosterone cause a shift from the standard functions. When the brain does not detect insulin production, more insulin is produced. When a lot of insulin is being produced, the brain tells fat cells to store fat instead of releasing them for energy use. This means the more you eat starch, sugar and fats, the more insulin you have and the faster you will store unwanted fat. This, in turn, makes someone feel tired and clogged up, so they don’t have the energy to exercise or do fun things.

Factors that Cause Hormonal Imbalance

1. Age

As people get older, hormones go out of order. Men start losing testosterone and women near menopause. This means your metabolism slows down and can’t burn fat as fast. Years of bad diet also cause insulin resistance making it very easy for the body to continue making more. At this age, instead of eating starchy food, one should load up on more proteins because they are easier to digest. Aging can definitely make it harder for you to lose weight.

2. Medication

Medication is vital when it comes to disrupting hormones. Things like family planning methods, steroids, medication for heart disease, seizure, and high blood pressure cause excess hormones. This affects metabolism in the wrong way and as a result, one gains weight.

3. Depression

There are two ways depression can cause weight gain and hormonal imbalance. One, being stressed produces a hormone that makes us overeat. Depressed people eat to fill a void or numb pain and mostly go for sweet comfort food. This is done especially at night before they sleep and depressed people don’t work out.

Secondly, someone who is on antidepressants will gain weight because of the medication. Antidepressants are made to alter the brain function so someone can be happy and this will mess with hormones. People who are depressed should be put on other therapies like counseling, support groups and exercise to ensure they don’t need food and medication.

Gaining weight is a complicated matter. If one can put their finger on what is causing it, it can be easier to reverse. Knowing that hormone play a significant role in this tragedy is a good start. You can try to get your hormones balanced by stopping whatever is causing the imbalance or just know what to do about it. All in all plenty of water is crucial. Fruits, vegetables and a balanced diet low in carbohydrates and sugars also help.



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The Untold Truth About the “Good Fats”

Whenever one hears the word fat, one cannot think of anything other than obesity, health problems, high cholesterol and so on. From this point of view, solving all weight related problems seems easy; just eliminate all the fat from your diet and you will never be overweight again. But is it truly that simple? Fat is important to the human body; without it, skin and hair become fragile and brittle, colon problems develop, and overall health can be seriously affected. The problem is not the fat itself; it is the type of fat in your diet.

fat chemical makeup

What are the good kind of fats?

Over the years, people have been fed different stories about choosing the right foods for optimum health. When researchers warned that too much fat in your diet leads to cardiovascular disease, diabetes and a host of other health problems, people jumped on the low fat, no fat bandwagon with little success. If you want to know more, go to

New studies reveal that we must have some fat in our diet for good health and reduction of disease. The omega-3 fatty acids are said to be ‘essential’ because they cannot be produced by the body and must be obtained through our food sources.



Omega-3 essential fatty acids can come from either plant or marine sources. They can be obtained from fish and fish oil, unrefined vegetable oils, raw nuts, seeds and beans. Linolenic acid, the marine source, can be obtained from certain fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon. These fish and fish oil supplements contain bioavailable docosahexaenoic (DHA) and eicosapentaenoic (EPA) acid, the two kinds of omega-3 essential fatty acids crucial to good health.

The plant based omega-3 essential fatty acid is alpha-linolenic acid (alpha meaning plant) and can be found in omega-3 rich oils such as flaxseed, canola, soybean and walnut oils. These plant sourced omega-3 EFAs cannot be made in the body like fish oil. They need to be broken down by the body’s enzymatic system into DHA and EPA before the body can reap its powerful benefits. Flaxseed oil, the plant source highest in omega-3s, is a great alternative for vegetarians and those who can’t tolerate fish or fish oil capsules.

The importance of Omega 3 (EPA & DHA)

As a matter of fact, taking these healthy fats also can relieve you of joint pains, reduce your cholesterol level, strengthen your body defenses, improve your concentration, sharpen your memory and help look better by alleviating dry, coarse skin and cracked heel, strengthening cracked or weak nails, and adding luster to dry, frizzy hair and splits ends.

EFAs are vital for the permeability, flexibility and integrity of cell membranes, which allow the efficient passage of oxygen and other nutrients into the cell for nutritional support, and waste materials out of the cell for proper elimination.



Red blood cells also require EFAs. When EFAs are insufficient, red blood cell membranes lose their flexibility, become rigid and less effective in transporting oxygen throughout the body, resulting in reduced oxygen supply to body tissue, the cause of many health problems.

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5 Best Exercises to Lose Weight Fast

Want to get in shape quickly without sacrificing most of your lifestyle on gym sessions and restrictive weight loss products? Exercise is still the best way to do it. Here are 5 of the best exercises to lose weight fast:

exercise sign

1. Skip Rope

There’s a reason why skipping rope is one of the best ways to lose weight quickly- it’s simple, very easy to do and you won’t need fancy equipment to do it. Plus, it’s fun to jump around and you can definitely lose track trying to beat your record for most skips without touching the rope! Do this exercise for about 30 seconds, varying the intensity with the way you do the skip- normal jumps or jump with both legs as high as you can, it’s up to you. Go here to find more information about our website.

2. Inverted V Pipe

All you need to execute this exercise is a good, reliable yoga mat or similar type of flooring where you can be comfortable. Lie down on the floor in a face-down manner, then put your toes flat on the mat to get a good grip. Spread out your hand above your head, then raise your body until the toes and hands are the only ones touching the floor. Pull both legs up and over close to your body and form an inverted V shape, then push them up and away from the hands. Do this for about 30 seconds, and are great for toning your core, your arms and the lower back.

getting ready for a workout

3. Jump Squats

Want a power-packed cardio workout that will really get your heart and blood pumping? Try the jump squats exercise for good measure. This type of exercise is often incorporated into most fitness regimens; it works on your thighs and the whole body. Start off with a standing position, then bend down to accommodate a perfect squat position. Come up in an explosive way, finishing the squat maneuver with a vigorous jump. Do this for a good 30 seconds, with varying preferences for intensity (the deeper the squat, the better the results).

4. Alternating Lunge

Notice how most of the exercises listed here are of the cardio type? That’s because this is the kind of exercise that is best for burning fat. Lunges are among the great cardio exercises, allowing the user to target multiple muscle groups; when combined with an intense calisthenics routine, it produces excellent results quickly. Stand straight and put your right leg forward. Bend both of your knees and assume the lunge pose or position. Return to the starting point by pushing your right foot’s heel, and immediately move it back to the lunging position. Do it with the left in an alternate motion in the span of a minute.

5. Kettlebell Swing

Almost every fitness household has one of these things called a kettlebell, which is a good way to exercise without risking any type of injury. If you don’t have one, then a dumbbell can also act as a good substitute. Stand in an upright position with the kettlebell at arm’s length in front of you. Then slowly bend at the hips and hold the kettlebell with both hands; do a “swing” with the kettlebell in-between your legs with your glutes tensed and thrusted hips. Don’t forcefully swing it, but allow nature to take its course. The kettlebell swing is fantastic for taking off unwanted fats from your belly.

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