Flat stomach tip from Victoria’s Secret model trainer

Flat stomach tip from Victoria’s Secret model trainer

If you are looking to slim your waistline? This article give you the best exercises to lose belly fat, thanks to top tips from Victoria’s Secret model trainer. Let’s get started 

Plank hold

Get down on your forearms and knees resting on the floor then step your feet back to a plank position. Engage abs to pull towards the ceiling and keep your body in a straight line and spine parallel to the floor. Abs should be pulling toward the ceiling. Start by holding for 20 seconds then work your way up to hold it for as long as you can. Then come back to starting position, rest and repeat three times. 

Side plank

Lie on your right side with your right forearm placing on the floor perpendicular to your body and your left hand resting on your side or on your hip. Legs should be out straight and one scissored in front of another. Engage your belly button in towards your spine while raise your body up by straightening and lengthening the waist so that you are balanced on your right forearm and the bottom of your right foot; as soon as you balanced, lift arm up. Start by holding for 20 seconds and working your way up to a minute. Rest in between each rep, and repeat three times on each side. 

Russian twist

To start, sitting on the floor with your knees bent and heels placed a foot away from your body then slightly lean back while holding a weight with both hands in front of you. Engage your belly button to your spine, twist slowly to one side for three seconds and inhale, then rotate to the other side. Try to complete as many full rotations as possible.

Don’t miss out next post for more ideas to get flat belly from Victoria Secret’s trainers. 

HIIT Workout for weightloss

HIIT Workout for weightloss

Just about every fitness trainer, from famous ones to amateur one, they all share a clear tip for losing belly fat which include of two main things. First, take care of your diet, eating whole foods and give up sugar and processed food. Second, make use of high-intensity interval training (HIIT) workouts as it targets belly fat greatly.
Although you can’t spot reduce belly fat by your own eyes, research shows that high-intensity interval training (HIIT) workouts may be the closest thing we have to a “belly fat workout” due to the fact that those push-and-recover sessions are more effective than traditional cardio at getting rid of stubborn abdominal body fat.
Furthermore, strengthening core muscles can help flatten stomach and drawn-in abs while improve posture and contribute to a more sculpted core. Only 15-minute HIIT workout circuit can blast off belly fat as it combines fat-scorching cardio intervals with standing core exercises that do double duty as your active recovery.

A belly fat workout is only half the battle; HIIT workout also kill the carving feeling of yours wiki TH a strictly diet.
So how to practice HIIT, it’s actually very simple. You should do as many reps as possible of belly fat workout in order with no rest and repeat the circuit 3 times total to complete the 15-minute HIIT workout.
Another option of basic 20-minute HIIT workout to lose belly fat and reveal a slimmer, leaner tummyis alternating between jumping rope and bodyweight excercises.
Here are some of our recommendations
Jump rope
Plank with bunny hops
Jump rope
Air squats
Jump rope
Burpees
Jump rope
Plank jacks
Jump rope
V-ups
You can practice each exercise for 40 seconds at your best effort then take a 20-second rest. A total of two circuit would make up a 20 minute workout, the remember to cool down with three to five minutes of stretching.

Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast (part 1)

Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast (part 1)

Cardio is a vital exercise to get a slim body and shed a few extra pounds by increasing heart rate and burning the calories in the form of glucose and fat. But not all types of cardio are good for weight loss; in fact, moderate-intensity cardio is not as effective as high-intensity cardio. Moderate-intensity cardio might lead to muscle loss and joints injuries. In this post, you will find top high-intensity cardio exercises for weight loss!

1. Intermittent Sprints

Practice Intermittent Sprints in 30 mins might burn up to 1200 calories depending on each people. To Do Intermittent Sprints, set the treadmill at a 3-degree incline and start running at a speed of 6 mph for 1 minute, then increase the speed to 9 or 10 mph and running for 3 minutes. After that, increase the speed up to 14-15 mph and continue the sprint for 30 seconds before slowing down to 10 mph and keep running for 3 minutes.

2. High-Intensity Interval Training

High-Intensity Interval Training in 35 mins might burn up to 500 calories. There are numerous types such as burpees, jumping squats, jumping lunges, high knees, step jumps, etc. The only thing to remember is doing these exercises in the correct form to avoid injuries. First, do a set of 10 reps of each exercise and then take a 10-second break.

3. Rowing

Rowing in 30 mins might burn 200-300 calories. To do rowing, grab the handle of the rowing chord while sitting on the rowing machine. Set the feet on the footrest, keep spine straight, shoulders rolled down, and chest out, engage the abs and back muscles as pulling the handle or the bar toward the abs. Stop pulling when the elbows are behind the body. Remember to squeeze the shoulder blades before returning to the starting position.

How to loose weight with Cardiovascular Exercise

How to loose weight with Cardiovascular Exercise

When you hear the word cardio, you probably think of sweat dripping off your forehead while running on the treadmill on your lunch break without having actual food. It’s true though. Cardiovascular exercise, also called aerobic exercise consists of doing activities with oxygen.

This type of exercise hits large muscle groups, including legs, upper body. It requires intense respiration or controlled breathing, and increases heart rate. The most common forms of cardio exercises include walking, running, swimming, cycling, and gym classes. Cardio machines include rower, elliptical, stair climber, bike, treadmill and the like. 

Cardio exercise play a critical role in burning burn calories and aid in weight loss. In order to increase the rate of losing weight, it’s advised that you combine it with at least two to three days a week of strength training workouts. The amount of cardio burned in order to lose weight depends on various factors like the current weight, diet, daily activity level, and age.

The formula to lose weight is simple as you need to create a calorie deficit which means that the number of calories consume must less than the amount of calories burn. The amount of weight lost depends on the amount of calories burned during exercises over the course of a week. A counting app is recommended to accurately measure the amount burned and consume. These trackers will allow the input if daily food intake and physical activity throughout the day, then calculate the current calories in/calories out equation. 

For the most effective results, you should get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes a week of vigorous-intensity aerobic exercise each week to create a 3,500-calorie deficit, and lose one pound each week. Muscle strength-training activities that involve all major muscle groups are also recommended at least two days each week for prolonging the results. 

Tips to maximize workouts benefits

Tips to maximize workouts benefits

Understand the connection between eating and exercise can make a huge difference in your workouts. 

When and what you eat can be important to how you feel when you exercise as they go hand in hand. In this article, you will find these eating and exercise tips to maximize your workouts results. 

1. Eat a healthy breakfast

If you exercise in the morning, you should finish breakfast at least one hour before workout which will fuel you with energy. Don’t avoid carbohydrates as eating carbohydrates before exercise can improve workout performance duration and intensity. However, breakfast before workout should be light and accompanied by healthy drink. Good breakfast options include: Whole-grain cereals/ bread, Low-fat milk, Juice, fruits, etc. You might also have some coffee in the mornings but not too much. 

2. Watch the portion size

As you find this advice everywhere, be aware of the portion, especially before exercise. You should finish the large meal at least three to four hours before exercising while with small meals or snacks, finish them at least 2 hours before working out. Eating too much, you might feel sluggish while eating too little, you wouldn’t have enough energy.

3. Snack well

This might depends on each individual, thought you can have small snacks right before and during as long as you feel OK. Snack help prevent distracting hunger pangs which is significantly important if you plan a workout several hours after a meal. Good snack options include, energy bar, fresh fruit, Yogurt, smoothie, whole-grain bagel or crackers, low-fat granola bar, peanut butter sandwich, Sports drink or diluted juice, etc.

4. Eat after you exercise

Eat a meal that contains both carbohydrates and protein within two hours after exercising would help your muscles recover and to replace their glycogen stores. Good post-workout food choices include: Yogurt and fruit, Peanut butter sandwich, Low-fat milk and pretzels, smoothie, whole-grain bread with vegetables, etc.

Does fitness help beautify the body?

Does fitness help beautify the body?

Do you fully understand the benefits of regular exercise to your health, life and spirit?

Regular exercise is considered an effective and very effective method for both physical and mental. With proper and diligent fitness participation, it is no exception. Regular exercise will bring practitioners huge benefits that not everyone knows, including people who often participate in training.

According to health experts, participating in fitness gives people a lot of effects both in terms of health and spirit. And specifically the benefits of fitness that you can easily recognize are:

1. Help with good health and a healthy body

A fit and toned body is the first and most noticeable thing when we participate in regular fitness. This is also the point that attracts many young people to practice this subject.

For humans, health is the most invaluable asset that sometimes we cannot afford to buy. Without good health, the ability to work less, the ability to withstand pressure jobs is almost impossible.

In addition, participating in fitness will help improve health and thereby increase the body’s resistance to help us prevent germs and diseases.

2. Mentally strong and agile

The strength training and quite heavy exercises will help us push the toxins out of the body through sweat glands. In addition, fitness is also a method to entertain us after hours of hard work. All these things will help our mind always feel relaxed, lucid, full and all pressure, stress will be released quickly.

When we feel most comfortable, work efficiency will increase and even eating will be more delicious, sleep will be better. With this mental benefit, you will easily feel after having participated in this subject for a short time.

3. Weight training helps increase endurance

The training process and the effort when participating in exercises will help us have an intangible asset extremely valuable. From the effort in the exercises, each exercise, every breathing and the effort to try to complete the exercise, perseverance in the long run to reach the goal of shape will help train in each of them. A habit of always trying our best, persisting overcoming difficulties to reach the set goals will help us be more successful in this life.

4. Exercise helps you feel more confident

Exercise regularly will help you slim, attractive and a beautiful body. This will make you a lot more confident in your daily life. A standard body will help you choose clothes a lot easier than others. This is also a factor to help you be more confident in a crowded place.

How breakfast help weight loss?

How breakfast help weight loss?

Many people believe that breakfast is the most important meal of the day which aid in losing those extra weight. The underlying reason is that breakfast can give a person energy for the day and help reduce the risk of overeating. In this article, we will explore the best breakfast foods that aid weight loss. 

Fiber-rich foods

Fiber-rich foods such as oatmeal is one of the best breakfast option for weight loss as food that rich of fiber have less visceral fat and inflammation. It also help improve symptoms of metabolic syndrome – a risk factor for diabetes. 

Protein-rich foods

In general, eating protein-rich foods for breakfast or at any other time of day greatly support weight loss as it help people feel fuller, reducing overeating, and burning more calories. Furthermore, protein-rich foods also contain a wide range of nutrients which allow a person to get enough nutrients without consuming lots of calories.

Avoid high calorie foods

High calorie foods are the root cause of obesity; hence, if a person want to lose weight, they must avoid foods that are high in calories and low in nutrients through reducing calorie intake at breakfast time and throughout the day. In order to reduce the amount of calories consumption, avoid adding sugar to breakfast foods or replace white sugar by brown sugar or honey. When shopping, select cereals that contain less sugar and avoid pancakes and pastries that contain lots of sugar.

Avoid sugary drinks

The amount of sugar and calories in sugary drinks is even higher than those in solid foods. Even fruit juice contain a high amount of sugar and calories but little nutritional value. Hence, try to eat the whole fruit rather than drinking juices.

Eat whole foods

Nutrient dense foods offer more nutritional value which may help a person feel fuller longer and help reduce the risk of heart disease and constipation as they contain many nutrients and rich in fiber.

3 importance of sleep to bodybuilding

3 importance of sleep to bodybuilding

Successful bodybuilding requires a lot compared to spending countless hours at the gym.

In order to gain lean muscle mass, you also need to have a healthy diet and the abundant rest for your muscles to recover and grow. Exactly how much sleep you need can vary. for each person. But a lack of sleep will have a negative effect on your muscle growth and your ability to put your best effort out at the gym.

1- Producing Cortisol

 Cortisol is a hormone in your body that your adrenal glands when you release heavy training. According to the International Sports Association, cortisol functions as a counter with testosterone, human growth hormone and other muscle building hormones by breaking down your muscle tissue to release amino acids for energy. Washington State University recommends that long periods of insomnia can lead to continued elevated cortisol levels, which can greatly impede your body’s progress.

2- Glycogen store

 Glycogen is the form of sugar that stores your body for your muscles to use as the following energy. You can most easily gain glycogen for later use by eating carbohydrate-rich foods. However, if you are not getting enough sleep for your body, you may start slowing down how you store glycogen. This means that when your next job, you may run out of fuel halfway. This not only limits your ability for an effective exercise routine, but it can also increase your body’s production of cortisol as strains to find an alternative source of energy.

3- Growth hormone

Human growth hormone, or HGH, is one of the most important hormones your body releases to aid in muscle recovery and growth. According to the book “Trainning Gym Gold and Nutrition System”, your blood HGH levels are at their highest level about two hours after you go to sleep. Having a high, sustained level of HGH in your blood increases your muscle’s ability to absorb amino acids from proteins, thus facilitating more muscle growth. So missing out on your sleep can counteract the potential benefits of your rigorous bodybuilding diet.

Exercise properly to avoid injury

Exercise properly to avoid injury

Let’s find out some methods of bodybuilding properly to avoid injury and maximize the effectiveness of the exercise in the article below.

1. Always warm-up before starting the exercise

If your warm-up exercise is just a few steps away, or a few twists and turns or hunches, then you won’t get enough of it. The right method of bodybuilding always starts with warm-up exercises. This is a very important step before doing the following exercises and is especially necessary when you perform heavy exercises.

Warm-up exercises help wake your joints and muscles to start working more smoothly, help activate blood vessels, weak muscles and gradually increase body temperature to help you prepare for heavy exercises. more after that without cases of joint pain or sudden muscle strain.

2. Note to adjust the body shape when exercising at home

When practicing at home and without an instructor, you may make mistakes in your posture and may be the cause of your injury. When your body starts from the wrong position, you will have to use other muscles that are not part of the exercise, which will create an imbalance in the joints. This can lead to angina attacks, which can eventually damage your body.

To fix this, adjust your posture by looking in the mirror to correct yourself and focus on listening to the instructions. This not only helps avoid injury but also helps to adjust your posture and height.

3. Practice breathing properly when lifting weights

Breathing during exercise needs to be rhythmic and exaggerated so you don’t get exhausted quickly. Learning how to breathe properly when weights is also a way to reduce existing pain.

And of course, improper breathing can also cause new attacks. When doing light exercises, breathe regularly to the rhythm, one inhale and one gentle exhalation through the nose. When moving through heavy exercises, try to take a deep breath and slowly breathe from your nose. If the exercise is intense and fast, breathe slowly through your mouth.

4. Avoid overtraining

Nothing too much is good. Exercising properly requires you to know how to combine reasonable exercises in the right amount of time. Your body is not a machine and of course there is a risk of being injured if forced to work excessively. Stress, muscle pain or joint pain are injuries that occur more easily when you exercise too much.

Make sure you have at least 1 rest day a week to recover your body after hard workouts. You also need to arrange alternating light exercises, or at least do stretching exercises at the end of the workout. Otherwise, the injuries will take longer to recover.

5. Select the appropriate exercise

Not all exercises are suitable for your body and fitness. If you have a “standard” body shape, you should not do the average heavy exercises immediately, but you need to practice the exercises for basic posture first.

Or if your body is not healthy then you can not do the exercises that require long time. Listen to your body first and ask your instructor to find the best exercises to avoid unwanted injuries.

9 great benefits of fitness you should know

9 great benefits of fitness you should know

Fitness is currently a favorite and many people choose to exercise because it brings great benefits to the human body.

Burn more fat

According to the latest research published, bodybuilding will help people lose belly fat faster and more effectively than traditional exercise (walking, jogging …). Studies have shown that, while aerobic exercise burns both fat and muscle mass, bodybuilding almost completely burns fat.

Burn more calories

Do you know muscle mass determines most of your body’s metabolism? Therefore, bodybuilding helps you gain muscle, the more muscle you will burn, the more calories you will burn. Fitness exercises not only help you burn calories during exercise but even after stopping exercise, as soon as you brush your teeth, go to sleep, to check the message, you will still burn more energy and burn fat than usual.

When you feel physically healthy, you will always feel refreshed mentally. Fitness helps you practice perseverance, increase your confidence, the ability to overcome difficulties and challenge yourself.

Promote flexibility

Fitness exercises can improve the flexibility of the body as well as daily diet. The most important thing is that you must choose a training regime that is suitable and suitable for you.

Help strengthen bones

Exercise not only helps improve muscles but it also helps strengthen bones. When you work out, muscles work on bones and reflexively, bone cells respond by creating new bone cells. It is these new bone cells that will make bones stronger and stronger.

Normally, people often think that lifting weights will make the body more muscular. But the reality is not so, bodybuilding exercises usually only lose about 5-10% of strength, which limits muscle formation. With just moderate exercise and a healthy diet, you can have a fit and toned body.

Prevent joint pain

Fitness is an effective solution for the treatment and prevention of joint pain. Fitness exercises will keep the joints in place, limit stiffness and increase flexibility. Moderate and proper bodybuilding exercises will help maintain healthy bone and joint mass.

Help you run better

Healthy muscles mean running and exercising will be better. When exercising, these exercises will support body weight, maintain a good physique and improve the strength of limbs. Not only that, bodybuilding also increases the number and size of muscle fibers that burn calories, boosting performance.

Exercise is good for the heart

Numerous studies have shown that regular exercise with the ideal regime can improve heart health and blood fat levels effectively.