SHAPING UP EASY
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NO MATTER WHAT BELIEVE IN YOURSELF AND GO FOR IT!
If working out and eating healthy don't seem to make it into your busy schedule, we've got great news! Our easy-to-follow weekly diet plan and exercises you can do in front of the TV will have you looking fab in a bikini in a flash.
It’s that time of year again; the transition from winter to spring is right here and you’re more than ready to embrace warm, sunny spring and summer weather. time.
Summer means relaxation and fun in the sun, but don't let your healthy habits fall by the wayside. Our expert tips show you how summer health can be easy and fun. Here’s to your healthiest summer ever.
Sleep well
With longer days and plenty of reasons to celebrate, it’s hard to resist the urge to stay up late. but you need at least eight hours of sleep every night. Without it, your body becomes stressed and cortisol levels rise, making you hungrier, increasing cravings and encouraging weight gain. Experts suggest sneaking in a mid-day nap to catch up on lost sleep, or limiting yourself to going out one or two nights a week.
If you’re a time-constrained exerciser, experts recommends incorporating high-intensity circuit training using bodyweight as resistance into your workout routine. Not only is it an efficient way to workout because it saves time, but it also requires no equipment, which means you can exercise anywhere. No gym or equipment required.
According to the experts following these easy guidelines will help you get great results
1. Order your exercises so that you’ll alternate between opposing muscle groups. For example follow push-ups with jump squats so that you’re upper body can recover before going back to work.
2. Although there’s no ideal number of exercises that you should include, experts recommend incorporating 9-12 exercises that will target all of your major muscles during the workout.
3. Each exercise should be performed for an amount of time that sufficiently allows for 15-20 complete reps at a relatively high intensity. It is recommended to perform each exercise for at least 30 seconds.
4. Rest time between each exercise should be very short. (Rest intervals that are too long will undermine the purpose of the high intensity aspect of the program.) In order to achieve maximal metabolic impact you should rest for no longer than 30 seconds. (Yes, less rest makes your workout harder—that’s the point—but remember, it also makes it shorter!)
5.Expert recommend implementing a program that will last for at least 20 minutes. That means if one circuit of your workout lasts about 7 minutes, you should repeat the circuit 3-4 times.