Tag - bodybuilding

The 3 Week Diet Program – Lose 12 to 23 Pounds Guaranteed!

The 3 Week Diet Program is a science-based weight loss program that guarantees a user will lose 12-23 pounds in just 21 days. The main creator of this unique weight reduction program is Brian Flatt who is a sports nutritionist, fitness expert, and personal trainer who has worked for many years in his specialized area. He has helped countless people to lose stubborn fat and also build powerful muscles.

The 3 Week Diet is a 95-page guide that is divided into various sections such as exercise, diet, motivation, mentality, and willpower. Some of these segments include the following:

1. The introductory manual is something more than just an introduction to the diet. Instead, we analyze the science behind how we gain and lose weight, as well as what needs to be done to attack that stubborn body fat that, so far, had been so difficult to eliminate.

In addition to this, the introductory manual will discuss the specific supplements recommended for this diet to be ultra-successful. We’ll talk about the science behind supplements and how they will help you lose fat, increase your metabolism, and have much more energy as well as boost your overall good health.

2. The Diet Handbook is “The Moment of Truth”. Unlike other diet plans available out there the Diet manual provided in the 3 Week Diet Program will teach you how to calculate your lean vs body mass and your fat percentage and by doing so it will arm you with a quick slimming plan specifically designed for your body type. You’ll know exactly what to eat every day as well as how much and when to eat. This eliminates the guess work in your diet thus you can easily target your problem areas and make sure you are getting the optimal nutrition your body needs. You just have to follow the indicated plan and finally start to lose those unwanted kilos.

In addition to this, you will discover the exact foods you should eat to burn your body fat at its full potential and what foods you should avoid due to its ability to delay or even stop your body’s natural fat-burning process.

The Diet manual is frankly the most innovative and fast weight reduction method. And it doesn’t stop there. In the Diet manual, they also included the “My Plan” an extremely simple guide to keep the weight you’ve lost forever so you continue to enjoy your favorite foods. It eliminates the need for you to deprive your body of life’s small pleasures, good food. This will allow you to live a “normal” life without having to worry about your figure anymore. You will definitely love this!

3. Training manual: While the Diet manual alone will produce in you a surprising slimming result once followed and done correctly, the training manual helps you virtually duplicate your results.

This manual was designed specifically for those who do not have the time to go to the gym every day and also includes a gym session for those who do. Even if you do not like exercising, the 3 Week Diet Program has developed a “no excuses” type exercise program in its guide because they made sure that all exercise recommendations will only take 20 minutes a day. Everybody has 20 minutes a day! You need to do the exercise at least 3-4 days a week.

The simple fact is, that exercising to burn fat is not about spending hours and hours in the gym every day. This is because the fat loss depends on the intensity of your workout and not about the time you spent. Yes, it is true that you can lose weight by running an hour or more on the treadmill, but that way you will never get rid of the most stubborn and difficult body fat. If you are wondering why after months or even years of exercising there are still pockets of fat stuck in your “problem areas” then this is the answer to your question. The key to ending the “fat loss plateaus” is in short, intense body exercises that force every muscle in your body to be metabolically active.

When you perform a quality training program in conjunction with the 3 Week Diet, you will truly be amazed at how your body transforms before your very eyes. You can have the “knockout” effect for extremely fast, effective, and safe weight loss. The training manual made sure to target common problem areas like your middle section, which contains the only 2 abdominal exercises you need to have a flat, celebrity belly. Many have said that this exercise alone is worth much more than the price of the entire system!

4. Manual of attitude and motivation: Every great success begins with the decision to change the way you think. It’s your way of thinking and your inner motivation that will take you to the physical changes you want to see. This handbook will give you the techniques to focus on your goals and keep your motivation for as long as you apply the 3 Week Diet Program and beyond in your daily life.

The Manual of attitude and motivation includes thousands of tips, tricks, tools, and motivational secrets to help you obtain the desired results. At the same time, it arms you with the knowledge to make sure you will not get a millimeter away from your diet and keep all the weight lost forever!

If you are tired of being overweight. If you wish to kickstart your weight loss program and want to lose up to 23 pounds in three weeks, if you have spent hundreds or thousands of your hard-earned money on those weight loss products that promises you lots of things but don’t deliver, if you just wish to start living healthy then this is the program for you. Give your body and yourself one of the best gives you could buy today and that is the road to health and wellness starting with the 3 Week Diet program.

If you are finally ready to make that decision then kindly buy this program here on their official website, apply what you learn, and watch as you transform in just a matter of three weeks.

 

 

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The 3-Week Diet Program. Review for 3-Week Diet

 

The Five Sure Steps For A Healthy Life

A healthy lifestyle is not just about looking fit and maintaining weight. It should be viewed as a holistic approach that focuses on physical, mental, and emotional well-being. To be able to live a healthy life a lot of steps need to be taken.
Today, we are going to break it all down so it is easier to be able to follow and track. Following sensible, good food habits as well as doing daily physical exercise regimen will kickstart your way to a healthy lifestyle. It is a challenge to many as we are busy with our modern lifestyles often sucked by too much work. We also easily fall to the temptation of choosing unhealthy snacks to reward ourselves. And during our hours of rest and relaxation, we often just end up sitting in front of our tv or computer. It is important we recognize our daily unhealthy habits so we can stop and make a conscious decision to start leading a healthy lifestyle.

1.) Start eating healthy food
The biggest favor we can do for our body is to give it the proper fuel it needs to function properly and our body’s fuel is the food that we eat. If we continue to eat sweet, sugary, and nutrient-lacking food we are not doing ourselves any favors. A healthy balanced diet consisting of the proper food groups in the right amounts will ensure our body’s optimal function. Think of it this way, if your car is powered by Petrol you do not chug a liter of soda pop and cola in the fuel tank to make it run.

2.) Get active each day
Regular exercise is another essential thing we need to do so our body can be healthy. If we exercise regularly we keep our body active and agile. Better nutrient absorption and a slew of other health benefits can also be had by doing regular exercise. Activities that strengthen bones and build muscle is also highly recommended.

3.) Maintain a healthy peace of mind
Inner health is as important and outward health. What goes in our brains affect our bodies from the inside. A highly stressed out mind has been observed to affect physiological changes particularly our digestive functions. Don’t let depression or mental stress of any kind will or might overpower you one way or another. If you feel like you are overwhelmed, best to try and workout what is bothering you and seek professional health if you need to.

4.) Quit smoking and drinking
People have many bad habits that greatly affect their health but two frequent activities many people do the world over and can be seen being done even in public is smoking and excessively drinking alcohol. Granted these are social activities done for various reasons and in the end, it is up to the individual whether they want to do it or not, smoking and drinking are still very harmful to the body and should best be avoided if possible.

 

5.) Get enough sound sleep
Sleeping is a function we must not overlook. It allows our bodies to rest, our brains to process thoughts better and store memories properly, lowers stress, and lots of other things. Do not compromise on sleep. Following a steady sleep cycle allows us to be able to tackle more things in the proper mindset. Having a steady sleep cycle is essential to our body’s recuperating function. Too many people are suffering various health risks because they are not getting enough sleep.

May this guide help serve as your starting point in plotting and charting your steps to healthy living. These are easy things to read about but implementation is harder than it seems. To start living right, check out these tips on healthy eating and start changing your habits one step at a time.

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7 Ways To Kickstart Your Body’s Metabolism

 

You know your metabolism is up because your body functions and runs like a well-maintained and oiled machine. You have a steady weight and more energetic, you can just function in your day-to-day tasks without any problems. Yet, many people these days find themselves weak, lethargic, and lacking the drive to do anything. Some might immediately attribute it to depression, blues, or other emotional problems (which may be true, better to consult your physician) but there are times when all you really need to do is kickstart your body’s metabolic rate and you’ll be in that “happy” place. To figure out how to get to that happy place though we need to do some things and incorporate some lifestyle changes daily until they become our daily eating and exercising habits.
We’ll break down these things into seven easy to digest actions and go about them one by one.

1.) Start doing some heavy lifting and do more of it
For many people starting out their fitness routines they think that just by burning calories would be enough to get them to that happy place and lose weight. Constant glances at the calorie-burned counter on one’s Fitbit or machine is often what people do, thinking that if they add more time to the workout and make the number higher then it will be “better”. It’s not really a fool-proof case though. If you want your metabolic furnace to actually start burning during your daily routine you need to concentrate on toning and adding muscle to your physique. Here’s the thing, muscle burns more fat. Try to fit a total body strength workout two to three times per week using weights that are heavy enough for you to make ten repetitions in the difficult level. This will help you get toned and burn not only calories but fat.

2.) Start eating protein in the morning and afternoon
To crank up your metabolism, you need to eat quality protein. They come in the form of eggs, fish, legumes, yogurt, and lean meats. Most people have their protein at night for dinner by opting for chicken or fish, that’s easy. But if you want to get the most of your protein, have it during breakfast and lunch. As you build your muscle with heavy lifting consume your protein of choice before and after your regular weight training workouts. Your body works double time to break down and process calories that comes from protein than from carbs or fat which results in a slight bump in your metabolism. Protein is also the key in feeling satiated. It makes you feel fuller and helps your body burn more calories by breaking it down. Hence, you are hitting two birds with one stone.

3.) Manage your stress
It’s not a secret that chronic stress is unhealthy. Stress affects your body in more severe ways than most people may care to think. A high level of stress in your body makes you burn less calories. Stress can change the way your body metabolizes fat and it even led to the reduction of the benefits you get when eating healthy. Your digestive system just doesn’t function properly when you’re too stressed out.

4.) You can snack before bedtime
Yes you read this part right BUT before you dash to your fridge to reward yourself with a sweet treat keep in mind that not all snacks are created equal. The right and proper bedtime snack will help boost your metabolism. It does this by keeping your blood sugar level stable. When your blood sugar level is stable your pancreas will secrete a fat-burning hormone called glucagon.
To crank up your body’s glucagon production, eat a protein-rich diet. Protein helps stimulate the production of glucagon by sending a signal to brain that “you’re going hunting” and it is safe to shed fat because you’re going to replenish it after. Protein helps promote a longer lasting feeling of fullness. This helps you stay satisfied especially on a lower calorie diet.
Be sure to eat high quality protein. Choose good meats for your meals and snacks like grass-fed beef and lamb, wild seafood like salmon, mackerel, sardines, and other “oily” fish varieties, pastured poultry and eggs, grass-fed whey protein, game meats like elk, rabbit, etc)

5.) Go to sleep early
Being a very busy individual juggling work, a social life, family, and probably another type of job in the process, sleep may be something last on your “to-do list” for the day. I’m willing to bet that you’d skip it if you can. But the thing is, sleep is actually very important for your health and body. Sleep deserves priority status. Not getting enough rest wreaks havoc on your body’s metabolism. Your brain misreads your body’s cues which in turn might rev up your appetite because it thinks you need so much more energy to help fuel your late-night forays.

6.) Move right now!
You might be confused with this next suggestion. Even if you do one hour exercise routines daily that’s still not enough especially if you spend so much time sitting down. You are stalling your metabolism throughout the day. Movement not only burns calories, it keeps your metabolism high. Make an effort to stand up at your desk, go outside, walk around your house or building once or twice, go down stairs, do these movements whenever possible. More movements during the day even if it’s just walking down a hallway will keep your body and metabolism running. If you face a desk most of the time, consider investing in a standing desk.

7.) Stop obsessing about calories
People who want to boost their metabolism often stress and obsess about calorie-counting but this is not the full picture. Calories fuel your body and helps your metabolism run efficiently. If you take in too few, you’ll start feeling hungry and more fatigued. To combat this, again eat more protein like fish, eggs, and meat. Healthy fats are also needed like what you can get from olive oil, almond butter, avocadoes. Fresh fruits and veggies will also help deliver high-quality, nutritionally dense calories to your body. All these helps your metabolism run optimally. When it does, it helps burn more calories. If your metabolism is low your body just conserves calories thus leading to weight gain.

 

It’s the little things we do daily that help boost our health and metabolism. Little things that translate to big changes when we add them all together.

 

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The 3 Week Diet Review And My Own Testimonial

This Diet Helped Me Lose 52 Pounds!

I am writing this article because I want to let everyone know my story. This is partially the reason why I got into fitness. This is my 3 Week Diet review and my own testimonial. Let me start off by saying that I’ve never been a social person. I am the type who likes to work in the background instead of center stage. I can say that I’ve always been this way since I was in my teens but being completely honest with myself, I think this “extreme shyness” worsened in my 20s because I have gained so much weight. I am a short person not even reaching 5”3. Weighing more than 200lbs and with my height, I just felt like a little barrel. It was a “good thing” though that my job did not require me to be constantly meeting people hence I felt “safe” in my skin. Then one day, I got called by our company’s president and he wanted me to deliver an opening speech for our annual Christmas party. I was mortified! That meant being on stage with at least 300 people (not counting their partners and kids they’ll be bringing along) and all their eyes would be on me.

I – DO – NOT – DO – PUBLIC – SPEAKING – EVER!

I tried to give excuses as to why a different person is a better choice than me to deliver such a speech. I even emphasized my being single at that point. Christmas is the time that we should highlight the importance of family etc. Better choose someone who can live up to this image, I thought I expertly argued. But my boss will not listen. And if I had continued arguing with my boss providing flimsy excuses it would have negatively affected my professional life. So, after my long protest, I had resigned myself to the fact that I will be speaking in front of this giant crowd (it’s big in my head because I’m not used to it) and I will have to face my worst nightmare.

That night, I stood in front of my mirror in my undies and tried to run through a motivational speech as I tried to tell myself over and over that I can do it. This experience was my stepping stone into confronting my inner fears and being completely honest with myself. What I saw in the mirror wasn’t a happy and confident individual. Instead, the figure staring back at me was a sad and unhappy woman who is the complete opposite of what she’s portraying to the world. That night, three weeks before my Christmas party speech, I made the decision to make fitness a goal and priority in my life. I was not getting younger and as my age climbed up so did my weight. This was not good. I started Googling weight loss programs that night just to get an idea what I might be doing. I came across the 3 Week Diet program and was curious about it because the testimonials I’ve read all sounded too good to be true and at first, I didn’t want to believe any of it. But, keeping in mind that my speech was also in three weeks, I decided to give it try. I was probably the most skeptical buyer because other websites that offered this product seems to just say, “Hey you, yes you! You’re fat so come here and buy me!” But, being brutally honest, I was desperate at that point. All I said to myself was, what more can I lose? After all, they do have a money back guarantee.

Two days after I received my order, I assessed myself and vowed to be totally honest. I was 85 pounds overweight. I did not look nice at all and I felt like I was a slob. I knew I wouldn’t be able to get rid of those 85 pounds overnight but I told myself that if I can just lose a third off that number then I’ll be happy and it was money well spent. Unlike my other diet attempts in the past, this time I was truly determined to really lose the weight. Not only to look good but to somehow be on track to start leading a healthy lifestyle. I have been awakened by what I saw and at this point, there was no turning back.

When I finally got to see the information on the whole system and reading everything I gained a much better understanding of what I was getting myself into and I became enlightened about a lot of things.
The 3 Week Diet is a step-by-step plan on weight and fat loss that tells you exactly what to do. The information on paper were all easy to read and “digest” but let me tell you, the first week itself was hell of a struggle! My then record for exercise was attempting to do 15 squats because I downloaded some fitness app some months ago but never got around to finishing. The 3 Week Diet not only had dietary guidelines but real exercise programs that help you target your problem areas. The good news is that they’re only 20 minutes long each so I really did not have any excuse not to be able to do them.
The other struggle that I really had to wrestle with was sticking to the calorie cutting advice. I love breads, pastries, desserts! I have a terrible sweet tooth and trying to tame that monster was the biggest challenge for me.

My first week seemed like a disaster. I felt low on energy because I cut back on my calories. That is one downside of when you reduce your calorie intake. This can leave you low on energy. I knew this was going to happen so I steadied my mind and still tried to stick with the diet. I did snack a few times but I made sure that I was munching on healthier alternatives now instead of reaching out for a Snickers bar or some other candy bar. I found some quick and easy snack recipes and made my own power bar. To keep me awake, I switched to green tea instead of having someone buy me coffee which I always do.

On my first week on the program, I just lost 5 pounds. I’m not going to lie, I felt disappointed at first. I was expecting more. I know the weight loss was water weight and I have a long way to go but the other changes I have observed was that I felt “lighter”. The first three days were difficult but on my fourth and fifth days on the diet I actually felt better. With these two major changes, I figured I will stick to this diet. I even stopped weighing myself on days 6 and 7. Simply because I didn’t want to get stuck with the numbers. I wanted to do this because I wanted to be healthy. I said I will worry about the numbers later.

My second week on the 3 Week Diet was much better than I expected. My body had a sore spot or two because of the exercises but overall, I felt great! Co-workers actually noticed that I was “glowing” and that my face looked different. I looked at myself in the mirror and another physical change I noticed was that my face got thinner, not much that it makes it look weird, but there was a subtle change in my appearance indeed. Dropping all the fizzy, carbonated, and high sugar drinks also made me less bloated. I noticed that now on my second week I wasn’t craving sweets at all. Every time I wanted that extra “sweetness” in my mouth, I reach out for my fruit tea and take a sip. I drank more water as well. My bowel movement was getting regular and again there was that feeling of “lightness” that I never felt before. This lifestyle change was giving me more positive results than I could have imagined. With my Christmas party speech fast approaching I took out the scale after my second week and weighed myself. To my great surprise, I lost an additional 14 pounds! Two weeks on the 3 Week Diet and I already lost 19 pounds! I was absolutely ecstatic.

I tried my old black dress which I usually wear for parties (I just accessorize it differently every time) and to my surprise it was actually very loose on me. I lost 3 inches off my waistline. Three inches may not be much to many people but that was a blessing to me! For the first time in years I actually looked forward to shopping for a new outfit. I felt like I had a new lease on life. This may sound over dramatic but for someone who has been overweight their entire adult life, losing all that weight and those 3 inches was a life changer. The physical changes in my body also brought forth changes in my outlook. For years I always had a cardigan or shawl as part of my daily work attire. That’s to cover those side bulges I guess. But I notice that now I felt more confident in just wearing my blouses without those extra layers of fabric. On my second week, not only was I able to buy a new dress but I got three new blouses too. Old pants which I was not able to donate started to fit again.

I was able to deliver my speech with a more confident outlook. I felt great and looked great!
My first attempt at completing the 3 Week Diet plan helped me shed 24 pounds. I greeted the new year 24 pounds lighter with 4 inches off my waistline. It was my first New Year’s Eve party without me “pigging out” and getting drunk. I was reborn!

This helped me get into other exercise regimens because I was determined to make this lifestyle switch. I did not want to go back to my old routines and into my old self. I was happier, healthier, and more fulfilled in this new change. I attempted the 3 Week Diet again because I had more weight to lose. The great thing about this program is that it also gives you a guide on what to do after you are through with the 3 Week Diet plan and how to keep those unwanted pounds off. Once you notice you’re putting on the weight again, you can absolutely restart your 3 Week Diet regimen and start losing weight.
So far, I’ve done the 3 Week Diet thrice already and my combined weight loss has reached 52 pounds.

I have also done numerous lifestyle changes that are for the better but it was the 3 Week Diet that catapulted me to this spot I am in now and gave me my first comprehensive guide in weight loss.
Give this program a chance and make that commitment to stick with it. It is not going to be easy, believe me because I have been there but it can be done and you will definitely see results once you commit to do it.

Get your own copy of the 3 Week Diet Program in their official website here:
https://3weekdiet.com/

You can also read the introduction manual of the 3 Week Diet program here:
The 3 Week Diet Introduction Manual

Here are other people’s results!

The 3 Week Diet is a short-term weight loss and fat burning program that focuses on losing a lot of weight fast. Its main target is to get you to lose up to 21 pounds in three weeks.

The main reason why most people fail their weight loss and dieting attempt is because it takes so long to see results so the creator of the 3 Week Diet program decided to create a system to burn fat as fast as possible.

The good thing about the 3 Week Diet program is that it does not stop working after three weeks. It also tells you what to do after 21 days to keep the weight off and improve your overall health.

Another advantage of the 3 Week Diet system is that you can repeat the program more than once to keep on losing weight. Plus the 3 Week Diet works for both men and women! You can invite your special someone, your spouse, your best friend, or anybody really to start this program with you. It works! The only hindrance to this program not working is YOU. If you commit to the program you will see results.

Visit Official 3 Week Diet

For other articles related to the 3 Week Diet please read the following:

The 3-Week Diet Program. Review for 3-Week Diet

Seven Habits To Increase ANY Weight Loss Program Effectiveness

You may feel there is currently something lacking in your weight loss program despite trying to follow everything it has detailed to the letter. Your goals may vary but often they fall into these basic categories; trying to maintain your ideal weight, lose a few pounds and inches, bulk and tone up, or just starting off a healthy lifestyle with better exercise. Whatever it may be, you may have asked this one question to yourself and that is, “What is the best way to lose weight?”

You are trying to find the key to unlocking this secret.

In this article, we will try to boil it down to seven habits so that we can find a more conducive way for you to work it out.

1.) Take Control Of Your Choices
Stop making excuses for yourself. Don’t give yourself an excuse to eat another cookie. Do not give yourself an excuse to skip your daily exercise. This helps you tame your cravings. Once you get your cravings under control, it is going to be easier for you to say “NO” to temptations before you.

2.) Track Your Progress
Whatever it is that you do in your fitness program, always write it down.
This is a great way for you to learn which areas you need to improve on and what programs actually work.

3.) Do NOT Forget To Hydrate
Hydration is very important when you exercise. Keeping your body properly hydrated helps you maintain your body’s temperature, allows for proper functioning of your internal organs, and other health benefits.

4.) Have Proper Nutrition
Like hydration, you also need to eat properly to help your body get the ideal fuel it needs. Tracking what you eat also makes it easier for you to lose and maintain your ideal weight. Check out simple recipes to help you prepare healthy meals that packs a nutritious punch.

5.) Eat More Often In SMALLER Portions
Many people make a mistake of having big meals once or twice a day. This is actually helping you gain weight not lose weight. Divide your meals in smaller sizes and eat them in shorter intervals. This helps you control your appetite and help increase your metabolism.

6.) Decrease Your Calorie Intake If You Want To Lose Weight
This is great for people who are looking for ways to lose weight because less calorie intake, plus exercise means you are burning more calories that leads to weight loss.

7.) Increase Metabolism
Increasing your metabolism can be easy. Pick and choose food and drinks that can help you increase your metabolism safely and effectively. Drinking green tea has been proven to help increase your metabolism and help your body burn fat. Going to a sauna for the heat also helps you increase your metabolism as well as give you other benefits. Constant exercise especially targeting muscle toning also helps you increase your body’s metabolism.

All diet programs like the 3 Week Diet or The Venus Factor often promote these seven basic things. If your regimen does not include any of these tips, then by all means, integrate it and make it part of your weight loss. The results may vary because individuals have different body types and needs but doing all these things will give you good results.

Doing these constantly will help you train your body. At first, they may sound like a big chore but constant repetition will lead for you to develop it into a habit. Once it becomes your habit, you will find that you will not even think about doing it. Instead, you will start doing it automatically making it a part of your routine.

Whatever your reasons for losing weight are, make them good ones. Because your weight loss motivation is what gives you the drive to continue down the path that is right for you.

Tips On How to Choose the Best Bike for You And Your Exercise Routine

Start gearing up for the bike season by taking the time in selecting a bike model that is suitable for your budget and fitness goals. Here are our shopping tips for your convenience.

The warm weather is here and it is perfect for getting on your bike and enjoying the sights, sounds, and even smell of summer, hopping on a bike and going for a long ride can be a pretty enjoyable experience. Riding a bike is an enjoyable and fun experience because you not only can see the scenery go by, you can do it also with your friends and even children. When scheduled properly, it is an exercise routine that you can do with the entire family but if you prefer, you can do it alone. You can ride in the mountains. You can ride in the city. It’s very versatile and it’s a great exercise for a change of pace.

Biking is great for calorie burn. You can burn roughly 200 calories an hour on a leisurely bike ride; 450 to 600 calories if you’re biking at a good clip. The harder you pedal, the steeper the hills, the more calories you’ll burn.

But wait! Before you can go, you need to invest in a good bike. Here are our tips on how to do it.

The right type of bike will encourage you go out biking more but good bikes can be a bit pricey — running anywhere from several hundred to several thousand dollars. Of course, you don’t have to shell out a huge amount for your first bike. There are places you can get bikes for two hundred dollars or just a bit more. Garage sales are spots you can scout for even less.

When choosing a bike, start by asking yourself these questions:

Where do I want to ride it? (Mostly on roads or trails?)
Why do I want to ride? (For fun? For fitness? To do errands and save gas?)
What’s the most comfortable position to ride? (Fully upright? Leisurely and leaning forward? Or racing mode?)
Your answers to these questions can help you determine which type of bike you will get.

Your choices include for different bikes are the following:

Kent Thruster KZ2600 Dual-Suspension Mountain Bike, 26-Inch

Mountain bikes are okay for pavements, but work best on dirt roads. If you want to scale some hills for a more intense workout, then mountain bikes are better suited for this task. They are not considered “speedsters” because they don’t go too fast as they have smaller wheels.

Vilano Shadow 2.0 Road Bike – Shimano STI Integrated Shifters

Road bikes have narrower wheels compared to mountain bikes and it is a good choice if you ride mostly on flat roads. If you are more into “touring” the mountain side and enjoying the scenery these are the bikes that are good for such an activity. They can also cover longer distances. Be sure to get a bike that is the right size for your height.

sixthreezero EVRYjourney Women’s 26-Inch 7-Speed Step-Through Touring Hybrid Bicycle

Mongoose Men’s Banish 2.0 Hybrid Bike, White, 29” Wheel & 18-Inch/Medium Frame

Hybrids are a cross between a mountain bike and road bike. You are essentially getting the best of both worlds as they’re good for paved roads and can go off road too.
Recreational bikes are cute bikes with quirky designs best ridden for your picnic or a day out for a stroll. You can stick a wicker basket at the front or end and even use it for light-weight shopping.

Merax Finiss Aluminum 21 Speed 700C Road Bike Racing Bicycle Shimano

Racing bikes are the lightest in weight and are designed for speed. To make them light, they are made out of high-tech materials and can be the priciest in the list.

Apart from securing a good bike that is appropriate for you there are also certain accessories you need to get to make the whole bike riding experience a good, safe, and comfortable one.

One thing you need to get together with your new bike is a good helmet. A helmet is critical for protecting yourself from serious head injuries. You should wear a helmet no matter whether you’re riding for fun or for exercise.

You may also want to upgrade your bike’s seat. You can get a choice between a hard and soft seat. Some people prefer hard seats, some prefer soft.

Riding gloves help protect your hands especially when you’re gripping your bike or those accidental bike falls.

Baskets or packs. If you plan to ride to the store to pick up a few items, a basket or bike pack can come in handy. This is really ideal especially for people with back issues as a backpack could hurt your back while riding. A waist or fanny pack may be okay, but won’t give you a lot of room.

Locks. If you’re planning on using your bike as a mode of transportation, you need a good lock so you can secure your bike when you reach your destination.

Now that you have your gears ready, you can now start your bike journey to fitness.

 

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Bike Your Way To Weight Loss

Resistance Training At Home With Results

Whether you want tighten your arms, to prepare yourself to climb a mountain someday, or just plain tone up, resistance training is an important part of any workout program. You don’t want to lose weight and still look flabby after. In this article, we will focus on the basics of resistance training. The following exercises will help you build muscle and get toned.

A resistance band is the perfect instrument for toning upper body muscles. Take the two ends of the resistance band in your two hands and place your feet on the center of the band. Use the resistance provided by the band as you lift your hands up in front of your body, and then to the sides of your body, engaging your biceps, triceps, and shoulders as you pull and release. As you determine which moves work which muscle sets the most effectively, develop a routine using your unique pulls. Work through a series of pulls until you hit muscle failure and need to rest.

Work your upper body with your body weight. Start from a normal push up position, lying on the floor. After you’ve worked through traditional push-ups, move into a plank position and remain there, engaging your abs. Work your way from the plank into downward dog, pointing your buttocks to the sky, lengthening your legs, and leaning into your shoulders. Shift the weight of your body such that you feel it in your shoulders, working the lats (latissimus dorsi). Make sure to stretch and rest before going through the series again.

Next you can challenge your lower body with the resistance band. Step into the center of the resistance band and pull it up so it hooks on your ankles, and then walk sideways across the room, making sure you have to work against the band with every step. Repeat until you hit muscle fail, then rest and repeat. With the band still around your ankles, shift your weight such that it is on one leg entirely, and extend the leg forward, then back, then to the side, then back, each time using the band for resistance. Switch legs and repeat until fatigued.

Work your legs and buttocks using your body weight. Slide into a squatting position, engaging your buttocks, keeping your legs at a 90-degree angle. When you can’t hold the squat anymore, stand up, shake your legs out, and then do it again.

Try these resistance exercises when you can’t get to the gym to use the equipment. Invest in a good set of resistance bands for maximum home workout results.

 

Check out these resistance bands we recommend. They fit anybody’s budget and are great investments for simple workouts at home.

 

1.) Fit Simplify Resistance Loop Exercise 5 Bands with Instructional Booklet ,Carry Bag, eBook and Online Videos

2.) Kinzi Resistance Band Set with Door Anchor, Ankle Strap, Exercise Chart & Resistance Band Carrying Case

3.) Resistance Band Set – 5 Stackable Exercise Bands – Free Waterproof Carrying Case w/Door Anchor Attachment, Legs Ankle Straps & Exercise Guide – Anti Snap – 100% Life Time Guarantee

Mental Struggle of Weight Loss

Yogi Berra, one of baseball’s greatest legend, said that baseball is 90% mental and the other half is physical. Although his math was certainly off, he was on to something.

What we think about determines how we perform. Just look at the people that practice very physically demanding exercises like yoga or CrossFit. They are able to stick with their regimen and lose weight. While some people struggle with one sit-up and then give up.

In a recent book The Science of Yoga, New York Times science writer William J. Broad found that yoga exercises lower metabolism, the rate of converting nutrients into energy. And ordinarily this finding would mean that people who practice yoga might start to gain weight. However, he found that yoga actually helps people to lose weight.
The reason for this is that when people practice yoga and meditation, they get better control over their mind, and are then able to make better decisions in their life. We all know that if we eat high calorie foods and don’t do enough exercise then we are going to put on the pounds. When the delicious looking cream pie is placed before us it is hard to resist. We usually cave in to the temptation and dig in.

That is in fact the great dilemma of life. Oftentimes we know what to do but we don’t do what we know. Our senses are like horses pulling a chariot in an uncontrolled way. Our mind is the driver but if it cannot control the horses thus we run into difficulties. Yogis of ancient times in fact used this analogy to explain the human condition. They said that the way to control the horses is to make the reins strong, and the reins are the mind.

People today seem to immerse in negativity. If we are asked how we describe ourselves and our bodies, often what comes out of our mouths are the “flaws” that we perceive. This affects how our brain works. And this is also the reason why we are not quite confident to tackle challenges.

If someone will practice a simple meditation method, like trying to think of one uplifting word or thought, then this can help slowly improve our views and our mental acuity. How does it help? It helps by strengthening the mental muscle. If you try to concentrate on one thought, then after a few seconds you will probably drift to something else. However, when you become aware that your mind has drifted, then you will have to bring it back to the thought you were focusing upon. If you do this often enough, you end up strengthening your capacity to stay with one thought. Your mind becomes stronger. When your mind becomes stronger in the meditation lesson, you can then carry this into your daily life. The doctor told you that a certain food is not good for you. You know this intellectually, but when the pie comes in front of you the horses of your senses start pulling you forward to take a piece. If your mind is strong, you will be able to stop the horses, and direct them to something else.
This is how meditation, which is a part of overall yoga practice, can play a great role in weight reduction and also in gaining the self-control needed in overcoming addiction and destructive habits.
So, if you already know what you should do, but still dont have the willpower to put your knowledge into action, then try some mediation and other mind strengthening exercises, and use them to help you to carry out your best intentions.

 

 

Read related article: Start Doing Yoga At Home

Start Doing Yoga At Home

Yoga at home

Here you are having made the decision to start doing yoga at home. This is the first step for this practice. But it is easy to get stuck in the “thought” though. Do not be afraid or intimidated because we’re here to provide you with tips and tricks on how you can start enjoying and doing yoga at home at your own convenience, minus the high fees and commutes to a studio.

Yoga at home

First step that you need to determine is to pick what type of yoga practice you’d want to do. There are now many styles and variations of yoga classes that are now out there. Picking the right style that targets what you need to improve on is necessary because if you pick something which you don’t like doing or that is not suitable for your state of physical fitness you may be turned off by the whole experience and abandon it entirely.

Try to go through and read about different styles first. Check this list to know about the different styles of yoga you can do. For many beginners of yoga, a Vinyasa or Hatha class is recommended. It depends on how fast or slow the pace you want to start your class with. Both of these tackle the basics of yoga and will help you prepare your body for fancier styles later.

If you can afford to and have the inclination to go enroll in a class, we’d always recommend that you do but if this is not within your budget or time is a constraint and a home practice is what you want then look for DVDs you can purchase that suits the style you want to do. Here are our recommendations for the Vinyasa and Hatha classes.

Yoga: Gentle Vinyasa Flow

Vinyasa Flow Yoga for Strength, Stability and Grace

Hatha Yoga on the Forgotten Coast: Uniting Body, Mind & Spirit

The Power of Hatha Yoga: Ultimate Series

Have the essential tools necessary on hand before you do your practice. Not being well-prepared for your first foray into yoga can also make or break your experience. Having the right tools to do yoga or just about any endeavor will ensure that your practice will be executed properly, your safety is also taken into consideration, and your overall practice will be a more relaxed and calming one.

This section will give you an idea of the basic tools you will need for your at-home yoga practice.

 

1.) A good and sturdy yoga mat it should cushion your knees and other joints.

 

2.) Yoga blocks help you balance and target specific areas while you do your yoga poses. These two items we recommend are made from natural materials like cork and bamboo and definitely eco-friendly.

3.) Yoga straps makes challenging poses more accessible and it helps deepen stretches and increase flexibility.

 

 


4.) Yoga clothes are essential for a yoga practice. You want to feel confident that you’re completely covered when doing poses especially the challenging ones where you’re bending forward or sticking your leg in the air, and believe me, the last thing you want to think about is whether or not someone can see your private business. The clothes should fit properly, and for the ladies, should support your breasts too because you’d be doing a lot of bending and stretching. They don’t want to be very expensive because you need to build your workout clothes so you can wash them after every use.

5.) Choose the proper underwear for your workout. Cotton underwear is nice to put on but they easily soak up sweat and don’t dry fast enough. Invest in a good pair of bras and knickers.

Remember to keep in mind these simple Do’s and Don’ts of your yoga practice to ensure that your practice will go smoothly.

  • Don’t have a big meal prior to your yoga practice.
    Don’t drink too much water between your class but make sure you are properly hydrated before and after.
    Don’t wear shoes or socks.
  • Do familiarize yourself with the different yoga poses.
    Do make sure that you are wearing comfortable clothing that won’t hinder your movement.
    Do your yoga practice in a well-ventilated, clean, and clutter-free space
    Do yoga regularly to help improve your balance, core, and develop your mental discipline.

The most important thing you also must do is to continue reading FitnessBright for more tips about yoga and other exercises. Enjoy your yoga practice and never stop improving yourself.

Weight Loss and Game Theory


In a “experiment” performed by a Yale economics professor Barry Nalebuff on ABC’s Primetime live, subjects were challenged to lose 15 pounds and their only motivation was threat of shame.
The participants had to lose 15 pounds or pictures of them at their “before weight” in tiny bathing suits would be shown on primetime TV.

“Primetime” put that theory to the test with five volunteers who have had lifelong struggles with their weight. Everything they’ve tried has failed, in large part, they admit, because the consequences of being overweight, although serious, didn’t seem imminent.

One aspect of game theory purports that more immediate consequences can seem more threatening than those that appear far off, like heart disease. For these people, the immediate consequences were shame and humiliation.

The professor reasoned that the threat of shame was big enough for each of them to make sure they would lose the 15 pounds. He was right. All but 1 of the 5 participants lost 15 pounds or more. The one participant who failed still lost 12 pounds. She felt she looked great and was very happy.

The participants were on their own as far as diet and exercise. From what I saw both could have used some tweaking. They did get it done though. This brings home a very important point:

If the “why” is big enough then we can always find the “how.”

We all do daily tasks and set goals to achieve what we want in life. Have you ever stepped back and asked yourself the real reason why you are doing what you do daily? What is it all for?

What is the why in your life? Does it even include being healthy?

Having a fitness lifestyle is not just about the exercises you do; it is about how you view exercise and its ramifications on your life that makes the difference.

If you want to be healthy to enjoy your financial success or to spend time with loved ones then now is the time to take steps to improve your health and wellness. If it is important enough to you then you will figure out how.

The first thing you must do is eliminate excuses (too fat, will always be fat, no time).
Do you care that you are healthy? If yes, start taking steps to getting your focus right, your fitness script written and your “why” big enough so you can get the results you are looking for.

Take a step back and look how you manage your day. Find 7 to 10 minutes once or twice a day to fit in an exercise routine. That’s it. Mark out time for exercise. If your “why” is big enough you can do this.

Regardless of your busy schedule, your financial success, or your yearning to get to a certain level in your company, where will you be without your health?

Make the decision today to be healthier. Continue your financial dreams as before, just throw in this activity that will not only ward off health problems, but will allow you to enjoy your business successes in the years to come – for you and your family.

Take home point for this post:

• Don’t believe what others have negatively told you about exercise and fitness. Consult your physician today and get a hold of your life now.

• Develop your own fitness script based on good health information and positive experiences.

• Begin any program focusing on your mindset and getting the “inner self” prepared. How big is your “why?”

• Prioritize: make exercise a MUST for you.

• Do some type of exercise every single day, no excuses. This does not have to be time-consuming to get results.

• Focus on improving how you feel about yourself and your goals for you and your family and how that will affect the world around you.

As far as the Primetime special: I think they just made the participants figure out a big “why” when it came to losing weight. These people had tried many different paths before, but had never been able to lose weight.

They had an immediate reason or the “why” they need to lose the weight. Having a better “how” – a concise, targeted, and scientific approach would have a really good way to reach your fitness goals.

One way to really track your fitness is to always have someone take a picture of you in a tiny bathing suit and threaten to put it on the internet if you do not lose weight in a certain amount of time. Whatever works for you. Get creative with it. But, whatever you do, figure out your “why,” then your “how” will be revealed to you.

As Marcel Proust, the French novelist said, “The voyage of discovery is not in seeking new landscapes but in having new eyes.”

 

For more weight loss information please click:

The 3-Week Diet Program

The Venus Factor Program – The Key To Weight Loss