7 QUICK WEIGHT LOSS EXERCISE IN 4 WEEKS....SECRET

7 Quick Weight Loss Exercises in 4 Weeks

Seven wonderful exercises for fast weight loss that take only 10 minutes a day and help you transform every part of your body. Exercises can be difficult, as it is sometimes difficult to understand which of them are intended for specific parts of the body. In addition, finding time for them can also be quite difficult. That's why I found these seven quick weight loss exercises that target every part of your body and take only 10 minutes a day!

1. Planck

The plank is an amazing exercise in toning the buttocks, back and arms. Exercise takes only 60 seconds a day and is super simple. In order to make the right bar:
Cross your arms
Place your elbows shoulder-width under the chest
Raise the tailbone to straighten your back
Hold for 60 seconds

2. Push ups

Push ups are ideal for training the chest and arms. In order to do push ups correctly:
Place your arms across each chest.
Lower your arms so that your upper arm is parallel to the floor.

3. Squats

Rise to the starting position
To make a perfect squat:
Place the feet on a straight surface.
Make sure your knees are level with your toes
The hips should be below the top of the knee.
Do not round the upper back
Hold your chest up

4. Turn the ball

Great exercise for the spine. All you need to do is:
Stand with your back to the wall
Bend your knees
Take the ball at chest level
Slowly turn from side to side.

5. Straight leg extension

This exercise is great for the hips and calves. For greater effect, use the ankles and wrists, also lifting up. This will give you extra resistance and more exercise.
Hold on hands and knees
Pull one leg up and back
At the same time, pull the opposite hand up and forward
Hold for five seconds
Return to the starting position and do the same with the opposite side.

6. Dead insect

Despite the terrible name, this exercise for quick weight loss is also great for the spine. Exercise has this name because a person looks like an insect lying on his back. Strange, I know, but the exercise works.
Lower one leg and arm almost to the floor, keeping the opposite leg and arm in the same position
Return to the starting position and do the same with the other side.

7. Stretching the legs in a dog pose

If you are familiar with the "dog pose" in yoga, then this exercise will be the easiest for you. It is designed to work the spine, hips and calves.
Start with the lower position of the dog, on all fours, press the heels to the floor
Straight one leg up, as shown in the upper figure.
Lower this leg down to your chest
Repeat with the other side

Four week plan
Now that you have exercises for quick weight loss, here’s a four week plan to keep yourself in shape and shape!

TOP 8 BEST TIPS TO GAIN WEIGHT QUICKLY

TOP 8 TIPS TO GAIN YOUR WEIGHT QUICKLY

Tip 1: Nurture yourself well

Make sure you eat all the essentials during the day. For example, on one hand, fruits and vegetables are low in energy, yet they promote your vital functions through their amount of minerals and important vitamins. In addition, you need high-carbohydrate foods such as pasta, rice, potatoes, whole grains, dairy and dairy products that have a high percentage of fat. You should remember to take no light products to you, as they are counterproductive in the rapid increase.

Tip 2: Plan small meals a day

It would be best if you eat a small meal every two or three hours throughout the day. The advantage is obvious: you ensure that you achieve a high energy density, which is always maintained. You can also eat fruit slices, nuts or cream yoghurt in between. These are optimally against the small hunger and fit in every pocket. If you do not feel hungry, serve yourself one of your favorite foods more often. This will make you automatically eat more food.

Tip 3: Vary your recipes

Anyway, different recipes stimulate the appeal of wanting to eat something. Spice up your food with fresh herbs according to your taste, which stimulates the appetite. You should also always keep delicious nibbles near you. Why do not you just put your favorite nibbles on the living room table to watch TV? Also popular with walnuts, hazelnuts and almonds.

Tip 4: Use plenty of healthy oil

From now on you can use a lot of healthy fats in the kitchen. Olive oil, sunflower oil or other high-quality oils enrich our recipes by supplying the body with vital substances. In addition, fresh fish such as herring, salmon or other delicious varieties contains plus in healthy omega-3 fatty acids. When cooking you do not need to save with the oil, you can still stir one to two tablespoons more oil in the sauce.

Tip 5: Delicious food - healthy and fresh

Make sure you eat healthily, it's best to eat fresh food. Less healthy are foods that come out of the can, for example. Because this was treated many times during processing, so important vitamins and other vital substances were withdrawn. As a rule of thumb, you can realize that it's better to eat an apple in between than a greasy burger or a canned meal. Even freshly prepared salads not only taste delicious, but contain many important building and minerals, which the body desperately needs to live. With the right amount of olive oil, you turn your salad into a high-calorie, high-quality meal.

Tip 6: Give yourself an energy kick in the morning

If you are not necessarily thirsty, you should still drink plenty. For the energy intake, fruit juices, cocoa with whole milk as well as milk mix drinks are particularly well suited. You refine your morning coffee or tea without further ado with some cream and one or two pieces of glucose. They contain significantly more calories than conventional sugar. This will give you already in the morning a plus in energy.

Tip 7: Fast Rising - Use Strength Training Properly

Many people overlook that appetite comes after sports. Anyone who has worked intensively for an hour or two will experience a real hunger hype some time later. This mechanism is also related to the fact that after exercise, the body simply needs certain foods to build muscle. The sport and the appetite are thus mutual amplifiers. Those who do a lot of sports eat a lot, which gives the body fresh energy to do more. Whether men or women, both sexes should train for weight gain with weights, I recommend you to do a weight training. If you are a beginner, you can start a workout three times a week, starting with small weights, which you gradually increase in the following years.

Tip 8: After a short time - Training conversion

If you have been training for a few days and have changed your diet, you can easily vary your habits a bit. For example, it may be advisable to increase the training workload. As your basal metabolism also increases by 100 to 200 kilocalories per day for a short time, you can adjust your diet accordingly. Continue to focus on a healthy and high-calorie diet. Avoid unhealthy foods like too much chocolate, greasy foods, oils that contain unhealthy fatty acids, and the like. These contain empty carbohydrates, which are not likely to increase fast, improve your health and your well-being

FOOD DIET FOR EXERCISE

How to choose food For before and after exercise

In order to lose weight effectively, the goal must be reduced. Reduce the body fat While still maintaining and building strong muscles Especially with those who exercise for weight loss In order to get more results, place the proper eating schedule. Not reducing or dieting Eating in small amounts will reduce the speed. But the result may be the opposite Weight does not reduce and destroy health as well. Therefore, the correct method is Must control the amount of food that is sufficient for the body to use Because people who lose weight by exercise need more energy than usual. And also need to add enough nutrients to repair the body from exercise as well Should choose to eat before and after exercise By dividing the amount of food in the sub-subdivision into not too heavy meals By giving priority to breakfast Meal before exercise And after meals

Eat before eating after exercise is important.

Eating before exercise Will help to exercise longer Because the body converts the energy to be stored in the form of a backup energy called kogen kogen When there is energy, it has full strength to exercise, which can be found in the diet of starch or carbohydrates. It also helps prevent muscle injury. And strengthen muscle growth as well Eating after exercise Is a meal that must be given priority If you are exercising hard, you should eat a meal after 30-45 minutes because the circulatory system is still active. And is considered the right time for the body to receive nutrients Because the insulin hormone is high after the meal, which helps the body to transport nutrients into the muscles well. In addition, eating after exercise helps prevent muscle mass loss, helps repair muscles, tissues and cells in the body. Enhance immunity and make Holmol work better.

What kind of exercise is good?

We can separate food choices before and after. Can be according to the type of exercise and according to the nutrient requirements of each type of exercise as follows

Strength training increases muscle strength

If you are a strength training or weight training The body needs protein to strengthen muscle mass. By dividing the proportion of food into 25% carbohydrates and 75% protein by eating protein that must be calculated The more you play, the more your body needs more protein. Food before exercise of this group Should eat before exercise 1-2 hours and choose to eat protein to be fully utilized. By calculating the amount of protein that should be eaten according to body weight, sex and duration of exercise Carbohydrates Should choose a complex type, such as brown rice, beans, cereals. By eating this food before playing magic will make the body have enough energy to withstand training well. Able to train fully and continuously Prevent injuries after strength training within a period of no more than 30 minutes -2 hours. Should eat 10-20 grams of protein to prevent loss of muscle mass. Helps reduce muscle pain And add glycogen to the body as well By recommending avoiding carbohydrate foods after exercise May choose to eat salad with tuna Blanched vegetables with baked chicken breast, boiled eggs or for quick convenience, may eat protein powder instead.

Cardio Training to increase fitness and burn fat

For cardiovascular exercises such as walking, running, jumping, aerobics, etc. The body will need mostly carbohydrates. To increase power during exercise By giving carbohydrates about 200-300 grams before exercise 1-3 hours and can supplement Proteins and fiber help increase the body's energy so that the body does not pull the energy to work too quickly. For people who exercise in the morning can reduce the amount of food. The recommended dishes are oatmeal, various nuts, whole wheat pastry, peanut butter, soy milk, etc., with the amount to fit, not too full When the cardio exercise is finished The most necessary thing is to drink "plain water". Water is considered a good drink and is best to drink after exercise. Because we will lose a lot of water while we exercise For various mineral drinks Although it helps to increase energy and refresh But these drinks often contain sugar ingredients, which may cause the body in post-exercise conditions to retain sugar. Therefore not recommended If you really want to drink energy drinks, recommend drinking fresh coconut water. Because the coconut water contains potassium and Menganis Which the body will absorb well after losing water Therefore can fully benefit. In addition, can eat bananas Or low-fat yogurt Mixed with honey and berries that are high in vitamins Can also join

ADOSLESCENT NUTRITION TIPS FOR ADULTS

6- Adolescent Nutrition Tips for Adults


As people of age, their diets can change, especially if their diets are not well balanced. In general, doctors advise a balanced diet for older adults, which means they should eat different fruits, vegetables, proteins and whole grains, to maintain and improve health. According to Ruth Frohman, a registered dietologist and spokeswoman for the American Diet Association, besides eating a healthy variety of food, there are specific things that a fosterer may involve in the diet of a loved one to promote his health.

Prepare the food rich in this food

*Omega 3 fatty acids

Acne is proven to reduce inflammation, which can lead to heart disease, cancer and arthritis. They can be found in linen and linseed oil, walnuts, canola oil and various types of fish. Your old relative should have this food rich in food twice a week. If this is not possible, check with your doctor seeing if Omega-3 is useful.

* Calcium;

The need for calcium increases as people age. This is, first of all, to maintain the bone health. An additional benefit of calcium is that it helps reduce blood pressure. The World Health Organization (WHO) recommends that elderly adults at the age of 50 should have at least 1200 milligrams of calcium daily, four cups of orange juice, dairy milk or cereals, such as almond or soya. Blossoming greenery of cabbage and brown greens also absorb large amounts of calcium. Many find it difficult to eat and drink so many calcium during the day, so check with your loved one if he needs a calcium supplement.

* Hydrat;

People do not get very often in their age, although their bodies still need the same amount of fluids. If you notice that your beloved does not often use drinks, make sure you have them. If they do not feel thirsty, chances are they can not think of drinking a glass of water.

If you are concerned that your loved one can not be properly hydrated, check his nerves. The brightest indication of moisture or lack of urine. If their nerves are clear and light, they are most likely to be hygienic. However, if their nerve is dark and / or cloudy, they should start drinking more liquids.

* Limiting Sodium Content:

One of the most important things for patients with hypertension can be the caregiver to help reduce the likelihood of developing a loved one's hypertension for low-sodium foods. The majority of people are surprised that the table salt adds a small percentage of sodium content in food. Frozen, processed and restaurant foods are usually too high in sodium and should be avoided or just a small fraction of the diet. Fresh and frozen fruits and vegetables, dried beans, unsalted nuts and walnut butters, and grains, with brown rice and oats all foods that are naturally lower in sodium, so try and include them as much as their diet.

* Transition changes;


Dietary changes can be difficult for anyone. It can be especially challenging for adults, but as people become habitual in habits. If your loved one needs dietary modifications, increase their health and well-being, there are specific things that you and your guardian can do to help change.

WHAT IS CORE EXERCISE

[Health] What is core exercise? Let's look at the effect and kind of core exercise.


Today we will learn about core exercise.
The core movement has not been of much importance until a few years ago, but fortresses tell the importance of core exercises and the importance of core exercises by many trainers and health professionals. There are some experts who say that core exercise is not necessary and that other muscular exercises use core muscles sufficiently. However, recently, many trainers have exercises that can use the core to train their muscles. I emphasize the importance of core exercise and spend a lot of time training.

Because there are various ways of exercising, you can not say which is the right answer, but you can expect more strengthened muscular strengthening by focusing on the indirect effect through other exercises.





What is core exercise?
In Core Exercise Core is 'center' in a dictionary sense. Core exercise can be said to be a central part of our body and a critical part of our work. What is the central and important part of our body? The waist, back, abdomen, and hip muscles that are responsible for the center of body movement can be said to be the core area. It is core exercise that improves muscle strength and stability of these muscles. The core muscles of our body act to correct the spine and lower body when the load of the body is imposed. If the core muscles are weak or injured, the support of the body becomes unbalanced, and the body can not support properly and the spine and lower body can not be corrected. It can be said that it is the central movement to transmit the power of the body properly in health and various exercises.

In addition, if the core muscles weaken, the stability of the body falls, and not only the movement of the body but also the walking or running may interfere with the daily life. Core exercise is important not only for sports but also for the general public. In daily life, lifting, moving, and rotating the body are often used to prevent injuries that can occur in everyday work and help maintain proper posture.

Muscles in the outer muscle?
Our body's muscles can be classified into the outer muscle and the inner muscle, which can improve the outer muscles and the inner muscles. The outer muscle can be regarded as the outer muscle that surrounds the inner muscle, and the inner muscle is the muscle located inside the muscle of our body.

These outer muscles and inner muscles play an important role in exercising. Outer muscles are muscles that are commonly used to move or force the body. It is a muscle that leads to real power. In contrast, the inner muscles hold the center of the body, helping to strenghten or move stably. Both muscles have different uses and play an important role in the activity of the body. In order to exert the muscles of the body efficiently, it is necessary to train the inner muscles in a balanced manner. If you develop mainly the outer muscles visible in your body, you can certainly get stronger, but in order to use your strength more efficiently, training your inner muscles is essential.


Types of Core Exercise
What is the core exercise that can develop these muscles?

1. Flank
2. Side flank
3. Push-ups
4. Dead Drift
5. Sit-ups

Wrap-up

There are many other core exercises, but the above exercises are representative.
Most core exercises are boring, body changes do not appear so easy to give up, but there is no exercise required by the public as much as core exercise. Core exercises can reduce the burden on the spine, prevent many spinal-related diseases, stabilize and prevent bone damage during high-intensity exercises. As such, core exercise is fundamental to the activity of the body and needs to be done constantly.

THE NEED FOR EXERCISE

The need for exercise (Why exercise?)

Before we know why we should do exercise, it's important to know what exercise is.
Many people are often unable to distinguish between physical activity and exercise. Physical activity refers to all the movements of a series of energy consuming skeletal muscles while exercise is a planned and structured type of body movement that is carried out to maintain or improve physical fitness.
The purpose of exercising may vary from person to person, but we can get the following effect through exercise.

You can control your weight through exercise.

Exercise helps prevent excessive weight gain or helps maintain weight loss. If someone exercises, the exercise will consume calories. The stronger the exercise intensity, the greater the consumption of calories. If you do not have time to exercise, or if you are not given an environment, it is also a way to increase physical activity, such as walking up stairs and parking away, which anyone can easily do.

Exercise has a preventative effect on disease outbreaks.

If you are afraid of heart disease, you should exercise regularly. Regular exercise reduces the risk of cardiovascular, cancer, hypertension, diabetes and other medical conditions.

Exercise provides mental stability.

Regular exercise can relieve stress and relieve depression and anxiety for someone in an emotional state. Exercising at the gym or walking fast for about 30 minutes can help you have a stable feeling. Exercise stimulates the brain to make you feel joy and release chemical substances that can relax your body. This gives you a sense of mental stability through exercise.

Exercise strengthens muscle strength.

Muscle strength is one of the most important fitness factors in human life. As you get older, your strength will gradually decrease. Strengthening weakened muscles not only improves muscular strength, but also improves the functional parts of the body. The decrease in muscle strength of the elderly in the 70-80 age range is reduced by 20-40% compared with that in the 20s. This decrease in strength may cause problems such as degenerative arthritis and walking disorders, so it is necessary to maintain and improve regular resistance exercise.

Exercise enhances flexibility.

Human joints have a range of normal movements. Limiting the range of movement can cause functional problems in the body, such as walking disorders and dysfunction. Also, as you get older, you will be limited by the shortening and weakening of your muscles in joint movements. Therefore, it is important to maintain the normal movement of the joints through steady stretching, for example, pilates, yoga, and back pain. Regular stretching can solve these problems and provide the vitality of life.

You can get an improved quality of life through exercise.

Once you start exercising, you will know why exercise is important for quality of life. Exercise reduces stress, improves mood, and helps you get a deep sleep. In addition, if pain is caused by arthritis, pain relief through exercise can increase the level of physical activity and increase life satisfaction.

You can develop social skills through exercise.

Regular aerobic exercise and strength training have a positive effect on the functional parts of the body, but group sports such as soccer, basketball, and baseball can be played with many people, You can learn to understand and care for each other in the process of doing. This allows you to develop sociality in your organization.

FITNESS TIPS IN SUMMER

Life in the Summer Fitness Tips

It is just the right time to enjoy the spring feeling and to have a beer with the cool wind. Though the clothes are thin, it is not hot enough to wear summer clothes yet. But time is fast. I do not want to abandon the thrill of enjoying the spring weather, but I can not forget about summer coming soon. I think it is time to register a fitness center, but I will not be willing to spend my busy schedule. Everyone knows that regular and regular exercise is helpful for dieting, but if you can not take the time out of exercise, you have to take a small habit in your daily life and do diet and health care. Here are a few examples of fitness in your lifestyle that you can easily follow and start practicing right now.

Always use the stairs

One of the best known methods of exercising in life is using stairs. The calories consumed by the stair climbing exercise is 300kcal ~ 400kcal per 30 minutes. You can see 2 to 3 times more exercise effect than power walking. At the same time, it helps increase muscle mass and increases metabolism. Reducing body weight, especially fat and thighs, helps reduce fat. Enough stretching is necessary before and after stair climbing. It is easy to forget the concept of exercise because it is done in daily life. It is better to climb the stairs after a simple stretch to make sure the exercise effect. When climbing a stairway, you can get a hip-up exercise effect at the same time if you climb two steps more than climb one step. It is good to climb when you exercise by using the stairs because you can come to your knees when you come down. When climbing the stairs, let's use the front of the sole by waving your arms. It is good to start exercising with proper intensity to feel individual.

In addition to simply climbing the stairs, there is a movement using stairs. The jump-up on step box produces aerobic exercise effect while exercising lower body exercise. Originally, it is a movement using a step box, but it can be done using stairs. It is good to wear ankle protector and put on shoes and exercise because it is a lot of stimulation on the sole. Stand in front of step box or stairs, balance and jump up step box or stairs. When you jump again and return to the starting position, one movement movement is completed. In order to increase aerobic exercise effect, it is better to focus on repetition of action rather than high jump. If you want the effect of lower body exercise, slowly be careful to jump high on the strength of the lower body.

Not sitting long

Workers sitting at the desk all day, or students studying, can be adversely affected by long sitting. It is said to be a sit-down disease and has a bad influence on bones and can also cause cancer such as colorectal cancer. It has been investigated that steady exercise reduces the probability of onset by up to 30%, but it should be avoided for long periods of time. It is good to stretch every once in a while because it is not good for health to sit for more than one hour continuously. It is important to go to the toilet and wash your face or take a moment to walk around the house and make a change in your behavior.

There are also exercises that can be done sitting on the seat. It is exercise which can do enough in dictionary and book of 5cm or more thickness. You can study or work with a book that is neither too light nor too heavy, sitting between your thighs. If you have too heavy a book, it is better to choose a book that is thick enough to give you the proper tension and to exercise for the time that suits you.

It is not good for you to sit sitting on your legs, twisting your legs or flexing your back. Just taking a break and stretching it in place will help to create a good posture. Sit on your chair and turn your head toward the front, turning your waist back and forth and twist it to your side. You can stretch your waist and repeatedly give strength to your belly and release it to prevent fat sting. Sitting on a chair, grab an armrest, and lightly lifting the knee with both knees helps to stimulate the abdomen.

Keep moving in your life

It is important to take time to exercise, but it is important to make a good body, exercise in the habit of life, as well as give a diet effect, gives a great boost to life. If you are overworked, start with frequent frequent movements. When you move a short distance, you can choose to walk rather than public transportation, and if you have a staircase and an escalator, you can start using the stairs. It is a small practice, but it will bring greater effect than expected.

When you go to the bathroom at home, at the office, at school, or when you move for a short period of time such as lunch time, you can exercise by moving your heel and moving one leg at right angles rather than just walking. It is a difficult move if there are people's gaze, but it is worth trying at home. At the same time, walking 1.5 times faster than usual will consume more calories, so it helps diet.

Organize and move what you see

The most active of the housework will be cleaning. However, if you clean it with a vacuum cleaner, the amount of activity is significantly lowered. When cleaning with a vacuum cleaner, moving at a stride that is larger than the normal stride will increase the momentum. In addition, when the vacuum cleaner is pushed and moved, a lunge action becomes very effective. In addition to the cleaning time, if you have any visible garbage, it is a good idea to increase the amount of activity by taking the habit of getting rid of it.

Exercise that can be done in the house floor

When watching TV in the living room, they often sit on the sofa or lie on the floor. However, if you take advantage of the time you watch TV, you can turn it into exercise time. If you watch TV in a bent posture, it affects the blood circulation badly and your body swells well. Besides, when you sit still, you get fat on the side or abdomen. To avoid this effect, let's try side-by-side rather than sit back and watch TV. Sitting on the floor or chair, stretch your right arm over your head and hold your right arm and lean your left side until you feel your side pulling. It does the same in the opposite direction. If you repeat this operation, the time of watching TV becomes exercise time.

Also, keeping your arms back and slowly moving up with your pods held for 15 seconds will help to remove flesh from your arms and underarms. When you lie down and watch TV, lie flat on your side and raise one leg, then lower it and repeat. When lowering your leg, you must lower it so that it does not touch the other leg and then lift it up again. Repeatedly following the movements will help you remove your legs.

Exercise in the park

If you are frustrated at exercising at home, let 's go to a nearby park. You may have seen the exercise equipment in the park at once, but if you do not know how to use it correctly or if you have not tried it because you are too shy to exercise in an open place, learn how to use it. A machine called a pulley machine is a circular exercise machine that looks like a key that controls the ship. Holding the device as you hold the key, turning the device in both directions can move the shoulder and back muscles. Skywalker is a fitness device that allows you to walk on a bicycle while walking and holding a handle. If you want to exercise aerobics, you can start using this device without hesitation. You can stretch your waist and look at the front, grab the handle and roll your feet like you ride a bicycle. A twister that can move around on a round floor holding a handle and turning the waist is good for stretching after exercise. While holding the support, stand on the twister and fix the upper body and slowly move the lower body until the side is slightly pulled.

Fitness equipment that can be installed at home

If you like exercise, but it is annoying to go to the fitness center every time, let's make a home fitness space. Walking machines, walking machines, indoor bikes, steppers are the most common fitness equipment. Nowadays, however, there are a variety of exercise equipment to help pilates, yoga and strength training. Unconditionally, it is better to choose a device that will help you with the exercise you want to concentrate rather than buying a commonly known device. For men, you can see diet effects only with aerobic exercise, but because of subcutaneous fat, women need to combine cardiovascular and aerobic exercises to get a diet effect. The first thing to do is to find a fitness device that matches your characteristics. JMdesign created a small fitness area by placing exercise equipment that residents wanted in a 35-pyeong apartment. The window is right next to it, so it is convenient to ventilate after exercise.