12 Natural Remedies To Get Rid Of Vaginal Odor

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You shower regularly, you eat a healthy diet and you change your underwear daily, but for some reason, you still have a funny stench downstairs.

This can make you feel uncomfortable when your partner wants to perform oral on you, or even when people come close to you.

If you’re struggling with vaginal odor, here are 12 natural remedies that can help you treat vaginal odor.

1. Apple Cider Vinegar

Due to its antibacterial and antiseptic properties, apple cider vinegar can be used to fight vaginal odor. In fact, taking a bath with apple cider vinegar is one of the simplest ways to get rid of the bad odor. This will help fight off the toxins and bacteria that cause vaginal odor. It will also help restore the acidic quality of the vaginal flora.

  • Mix two cups of apple cider vinegar in warm bath water. Soak in it for about 20 minutes. Follow this remedy several times a week to get quick results.

You can also drink a glass of water mixed with one or two tablespoons of apple cider vinegar daily.

2. Baking Soda

Baking soda can be used to balance the pH level in your body. When the pH level is in balance, the problem of vaginal odor will dissipate.

  • Add one-half cup of baking soda to your bathwater.
  • Soak your lower body in it for about 20 minutes.
  • Dry yourself thoroughly with a clean towel. This remedy will help fight a yeast infection and can help get rid of odor quickly.

3. Yogurt

Yogurt is rich in lactobacillus bacteria, which help fight candida infection (one of the most common causes of vaginal odor) and restore the normal vaginal pH level. Once the pH level is balanced, the vaginal odor will be gone.

  • Eat two cups of unsweetened, plain yogurt daily. You can also take probiotic supplements.

4. White Vinegar

White vinegar has the power to neutralize odors by breaking down odor proteins. A white vinegar rinse will help eliminate vaginal odor. It will also help restore pH levels in the vagina.

  • Mix one-half cup each of white vinegar and salt in lukewarm bath water.
  • Soak in it for a few minutes.
  • Follow this remedy several times a week.

5. Tea Tree Oil

Tea tree oil contains strong antifungal as well as antiseptic properties, and thus it can be used to get rid of unpleasant vaginal odor. It will help get rid of bacteria that are contributing to the problem.

  • Add three drops of tea tree oil to a cup of water. Use this solution to rinse the affected area daily or several times a week.

6. Garlic

Garlic is a natural antibiotic that can be great for dealing with vaginal infections as well as vaginal odor. The antifungal properties present in garlic will help fight a yeast infection and help your body get rid of bad bacteria.

  • Eat garlic in raw or cooked form on a daily basis. You can eat one or two raw garlic cloves on an empty stomach with a glass of warm water. You can also add garlic cloves or its paste to your dishes and salads.

7. Fenugreek

When consumed on a regular basis, fenugreek helps balance the hormones and promotes regular menstrual cycles.

  • Soak one or two teaspoons of fenugreek seeds in one cup of water before going to bed. The next morning, strain out the seeds and drink the water on an empty stomach.
  • You can also use fenugreek seeds to make herbal tea. To prepare this tea, boil one teaspoon of fenugreek seeds in a cup of water. Strain and drink it two times a day.

Note: Fenugreek can cause diarrhea and skin irritation. If you experience these effects, discontinue use of this remedy.

8. Lemon

Lemons support vaginal health and odor with their acidic nature – they help maintain the vagina’s healthy pH level. Antioxidants in lemons also help protect the cells from free-radical damage.

Lemons works as an immune booster to help your body prevent and fight any kind of infection.

Drink lemon water once or twice daily to help restore the pH balance in your body. To make lemon water, mix the juice of ½ lemon to a glass of warm water and add a little raw honey for taste.

9. Cranberry juice

Cranberry juice is great for improving your vaginal health. It helps balance the vagina’s pH level and its acidic property helps fight bacteria that cause UTIs, vaginal infections and other problems.

To reap the benefits, drink a glass of unsweetened, organic cranberry juice daily. Those who like the tart flavor can even eat a handful of cranberries daily. You can opt to take cranberry tablets, but consult your doctor first.

10. Kale and green vegetables

Kale can not only help you get rid of vaginal odor but it also helps combat vaginal dryness as well as itching and burning. Kale is a rich source of vitamins A and C and helps improve blood circulation. In addition, it gives a boost to your immunity to help keep infections at bay.

Add kale to your salad, vegetable juice or green smoothie. You can also cook it lightly and eat it as a side dish. Other green vegetables that are good for vaginal health include cabbage, celery and collard green.

11. Flaxseed

Rich in phytoestrogens and high in omega-3 fatty acids, flaxseeds also combat many vaginal issues on top of vaginal odor. The phytoestrogens increase estrogen levels, which prevents vaginal dryness and other menopausal symptoms.

In addition, the zinc in these seeds help treat vaginal dryness, itching and burning.

Sprinkle about 1 tablespoon of ground flaxseeds on cereal, smoothies, yogurt, salads and juices. When eating flaxseeds, make sure to drink an ample amount of water for smooth digestion.

12. Avocado

Avocado stimulates vaginal health. The healthy fats in avocado support healthy vaginal walls and keep it naturally lubricated. This helps prevent vaginal dryness as well as itching and burning and vaginal odor.

In addition, its vitamin B6 and potassium content support vaginal health.

Make sure to eat avocado in moderation. Just ¼ of an avocado daily is enough to reap its benefits. You can include this creamy fruit in your salad, sandwich or smoothie.

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25 Amazing Fruits and Veggies For Weight Loss

These days, people are adopting new lifestyle trends, which are taking a toll on their health. Obesity is the most common result of this new lifestyle. The unchecked increase in obesity can lead to a plethora of ailments like heart diseases, high blood pressure, diabetes and high cholesterol.

It is very important to change this kind of lifestyle in order to bring positive changes in the body. Along with changing the lifestyle, it is equally important to adopt a healthy eating plan. For healthy weight loss, you should apportion a large part of your daily meals to fruits and vegetables. Here is a list of 25 super fruits and vegetables that can help you lose weight rapidly.

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Fruits for Weight Loss

Fruits are not only essential for good health, but can also help one to lose weight efficiently. Researchers have revealed that people who eat fruits are less likely to gain weight. Eating fruits in moderation is excellent for weight loss as it controls calorie intake, while providing essential nutrients. Fruits add bulk to the diet and fill you up quickly, preventing overeating.

Fruits are an excellent source of energy and provide high amounts of water to keep the body hydrated. They improve the blood circulation and digestive system, making the skin beautiful and glowing. A diet rich in fruits is also excellent for the detoxification of the body. Fruits provide energy to jumpstart the metabolism and provide the required sugar content after the night of fasting.

Thus, if you are looking for natural weight loss remedies, a diet rich in fruits may help you without causing any harm to the body. Aim to consume at least 4 to 5 servings of fruit daily to get a good mix of nutrients. Here are some fruits that are amazing for weight loss and will help you shed those extra pounds – they’re oh so delicious at the same time.

1. Avocado:

People often follow a carbohydrate restricted diet, but avoid fat completely thinking that it might increase their weight. Avocado is higher on fats than most foods, but it is rich in healthy monounsaturated fatty acids, which are very beneficial for the health. Avocados contain around 20 grams of healthy fats that not only increase the metabolism, but also increase testosterone, the hormones responsible for weight loss in both men and women. It also comes packed with plenty of Vitamin E.

Avocados speed up the conversion of fat into energy, boosting the rate of your metabolism. It also prevents spikes in blood sugar, preventing the body from storing fat. Combine avocados with jalapeno peppers for a more efficient fat-burning process. This extremely versatile fruit can be used as salads, sandwiches and dips. Avocado dip is a much healthier alternative to mayonnaise.

2. Berries:

Berries like blackberries, raspberries, cranberries and strawberries are often lauded as calorie and fat burning foods for weight loss. They provide minimal carbohydrates and are relatively low in sugar as compared to other fruits. These berries promote bowel movement, and eliminate toxins and other harmful materials, detoxifying the body. Berries also promote heart health by removing bad cholesterol from the body. It improves satiety, leading to healthy weight loss. A cup of strawberries provides only 50 calories, 3 grams of fiber and 5 grams of fat. The fiber content in berries slows down the digestion and absorption of fructose, the fruit sugar. Berries are a great fruit to incorporate in your weight loss diet.

A study conducted at the University of Michigan found that people who consumed blueberries daily reduced their belly fat by almost 2 percent. The high amounts of antioxidants in blueberries rid the body of toxins that lead to weight gain and other health problems. The nutrients like folate, potassium and Vitamin C in blueberries help to boost the metabolic rate, making the body more efficient at burning calories. Raspberries are the most fiber-rich berries, with each cup providing 8 grams of fiber. Top your fruit salad and yoghurt with berries to suppress your appetite and satisfy your sweet tooth.

3. Apple:

Apples contain high levels of fiber that increase the metabolic rate and enable one to stay full for longer time. Pectin in fiber prevents the body from absorbing too much fat. Pectin also releases a strong appetite suppressant that keeps you satiated for a longer time. According to a study conducted in Brazil, people who ate an apple before every meal lost 33% more weight than those who did not. An apple contains only 100 calories per serving. Carry an apple in your bag for a quick, on-the-go snack.

4. Water fruits:

Fruits like cantaloupe, watermelon and honeydew melon contain high amounts of water with minimal carbohydrates. Water fruits hydrate and provide instant energy to the body. It improves digestion and excretes toxins, aiding detoxification and healthy weight loss. Watermelon contains lycopene, a chemical that lowers the risk of cancer, macular degeneration and heart diseases.

5. Dry fruits:

Dry fruits like raisins, prunes, apricots and dates can be added along with fresh fruits for effective weight loss. These fruits are excellent sources of minerals and vitamins, which are very essential for the proper working of the cells. They also improve the immune system, providing protection from viruses and flu.

6. Coconut:

Coconut contains medium chain triglycerides (MCFA) that increase the liver’s rate of metabolism by almost 30%. They also keep the stomach full for a longer time, preventing irregular hunger pangs. Coconut oil is very beneficial for the functioning of the thyroid gland. All forms of coconut like coconut flour, low fat coconut milk and shredded coconut contain MCFAs.

7. Lemons:

Lemons are excellent liver detoxifiers. Maintaining the health of the liver is essential for the body’s ability to metabolize and burn fat. It tastes acidic, but can alkalize the bodily fluids and tissues. Drink a glass of lemon daily morning to prevent fat accumulation.

8. Grapefruit:

Grapefruit is one of the healthy foods for weight loss. A study conducted at Johns Hopkins University found that those who ate grapefruit daily lost 20 pounds in 13 weeks without any change in their diet. Its high water content helps to increase the feeling of fullness, while providing very low calories. Enjoy a grapefruit as your evening snack instead of junk food. In addition, it takes more energy to digest grapefruit, burning more calories. Grapefruits contain naringenin, an antioxidant that stabilizes the insulin level, preventing weight gain.

9. Tomatoes:

Tomatoes come packed with Vitamin C and lycopene, which stimulates the production of cartinine, an amino acid that speeds the body’s fat-burning process. Carotenoids serve as an antioxidant, which helps to lose weight and improves cardiovascular health. Drizzle olive oil and vinegar on tomatoes for a light snack.

10. Bananas:

Bananas are filled with soluble fiber that curbs the desire to eat comfort foods. The resistant starch in bananas prevents the absorption of carbohydrates in the body. This makes the body burn fat instead of carbohydrates. Potassium in banana helps to build muscles, which in turn burns fat.

11. Pomegranate:

Pomegranate is brimming with antioxidants, which enable the body to get rid of unwanted toxins. It contains polyphenols, an antioxidant that boosts the body’s metabolism. It also stops the arterial lipid build-up and lowers your appetite. Drink a glass of pomegranate juice for your breakfast or sprinkle the pomegranate arils on oats or cereals for a tasty treat.

12. Oranges:

Eating freshly picked oranges cuts a considerable amount of calories from the diet. It keeps the body well hydrated and provides you with an ample amount of fiber. Each section of the fruit provides 85 calories and 5 grams of dietary fiber. Orange is a nutrient-dense fruit. It contains high amounts of Vitamin C, thiamine and folate, which are known for boosting the metabolism.

13. Papaya:

Papaya is a low carbohydrate fruit and one of the healthy diet foods for weight loss. Low carbohydrate fruits have high water content, which controls the body temperature and expels bad cholesterol from the body. It provides energy to the nervous and cardiovascular systems to function properly. A cup of papaya provides 55 calories and 3 grams of fiber. The fruit contains papain, a unique enzyme that promotes faster transit of food through the gut, aiding weight loss.

14. Cantaloupes:

Cantaloupes are extremely filling fruits. A cup of cantaloupes provides 60 calories, which is enough to keep you full for a longer time. The fruit contains Vitamin A, C, potassium, fiber, niacin, Vitamin B6, choline and folate that prevent you from indulging in comfort foods.

Vegetables For Weight Loss

One of the main reasons why vegetables are effective in weight management is because they are relatively heavy for the number of kilojoules they contain. Vegetables are low in calories and contain high levels of fiber that fill you up quickly. Some vegetables contain active ingredients that can aid in curing and reducing the risk of various diseases. The high water content in some vegetables allows effective weight loss by providing a sensation of fullness. It also prevents dehydration that can occur in a weight loss regime. There are many vegetables for losing weight, but choose those that are low in calories and high in vitamin and fiber. Here are some of the best vegetables to help you lose weight.

15. Celery:

Celery is a great weight loss food as it contains a high amount of water and very few calories. It is high in dietary fiber, which produces satiety hormones into the blood stream, giving the brain a signal to stop eating.

16. Cucumber:

Cucumber is one of the best low calorie foods for weight loss. It is extremely low in calories and contains high amounts of water. Apart from the weight loss benefits, cucumbers are amazing for the skin as well. It is used to cure dark circles and reduce puffiness around the eyes. It soothes skin irritation and swellings. It is also an excellent source of silica, a mineral required for strengthening the connective tissues. It is most commonly used in salads, but you can also consume it in the form of juice.

17. Broccoli:

Include plenty of broccolis in your diet if you want to lose weight. It contains no fat at all and has plenty of slow-releasing carbohydrates that require time to digest. It contains thiamin, riboflavin, calcium, iron and magnesium that keep you healthy and nourished. It also keeps the energy levels up throughout the day.

18. Cabbage:

Cabbage is one of the popular low fat foods for weight loss. It contains high amounts of fiber and just 20 calories. Cabbage soup is a very popular low fat recipe for losing weight. However, cabbage can instigate gas formation, which can be reduced by combining it with ginger and garlic.

19. Beans:

Beans are an excellent source of protein and fiber, which satiate the hunger and keep you full for longer times. It prevents overeating and consuming too many calories. Protein in beans keeps the energy and sugar levels stable, preventing comfort food cravings. Cut down on your meat intake and eat beans instead. Take beans for your breakfast and stay full until your next meal.

20. Spinach:

Spinach is an amazing vegetable that you can try for losing weight. It contains nutrients like calcium, iron, magnesium, thiamin, phosphorus and Vitamins A, B6, C, E and K. It also prevents water retention. Cook the leaves lightly or serve it raw with salads. Spinach not only helps to strengthen the muscles, but also stabilizes blood pressure and improves neurological health. The Vitamin K in spinach prevents excessive activation of osteoclasts, which is very essential for your bone health.

21. Peppers:

Peppers help you to manage weight, making them the perfect addition to your diet plan. It contains an alkaloid substance called capsaicin that causes the body to heat up, burning calories faster. It also boosts the metabolism. Red, yellow and orange peppers are also slightly sweet in taste and can satisfy the sweet tooth as well. They are an excellent source of Vitamin C as well.

22. Alfalfa sprouts:

These sprouts contain the full range of vitamins, which includes Vitamin A, B, B12 and K. It also contains an impressive amount of folic acid, calcium, magnesium, zinc, phosphorus and chlorophyll. Apart from the weight loss benefits, alfalfa sprouts reduce inflammation and lower blood pressure levels. It also increases the activity of the natural killer cells, boosting the immune system. Add it to your stir-fries, sandwiches and salads.

23. Watercress:

Watercress is a versatile vegetable and adds a burst of flavor to every dish. It has Vitamin K and calcium, which prevents diseases like Alzheimer’s and osteoporosis. Watercress is high in beta-carotene and Vitamin C, which support the immune system. It also reduces the effect of sodium in the diet, controlling heart rate and blood pressure.

24. Onions:

Onions are one of the best foods for adding taste to your meals. A cup of onion contains around 60 calories and 2 grams of fat. Another low fat foods for weight loss. Onions contain quercetin, a plant chemical that protects against a wide variety of diseases, including cancer. You can add onions to you casseroles, soups and stir-fries.

25. Leafy Green Vegetables:

Leafy green vegetables like turnip greens, Swizz chard, mustard green and lettuce are very useful for achieving a slim waist. They are low in calories and very high in fiber and vitamins. Steam the green leafy vegetables to preserve the nutrients and flavors. Green leafy vegetables protect against heart attack and atherosclerosis. They also have a low glycemic index.

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12 Moves To Mini-Skirt Worthy Legs

Want mini-skirt worthy legs? These 12 exercises will tighten and tone your legs from butt to ankles and everything in between. Pick a few moves, or try them all to sculpt your butt, hamstrings, quads, thighs, and calves. You’ll fit into your whatever skinny, mini outfit in no time.

1. Warrior III

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This yoga move tones your legs and core.

How to do it: Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn’t lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing.

Switch legs and repeat.

2. Chair Squat

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This is a perfect move for beginners, and we’re betting you’re sitting on the only equipment you need as you read this.

Hint: If you have a chair (and your glutes), you’re good to go.

How to do it: Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged.

Do 3 sets of 10-15 reps.

3. Pivoting Curtsy Lunge

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How to do it: Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o’clock position. Bend both knees so you’re in a lunge stance. Lean your torso forward 30 degrees and pulse up and town 10-15 times. Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.

Pulse up and down 10-15 times on each side to complete one set; do 3 sets.

4. Skater Lunge

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This move works the quads, hamstrings, and glutes.

How to do it: Begin with feet shoulder-width apart and the arms at your sides. Take a large step backwards with your left leg and cross it diagonally behind the right leg. Meanwhile, extend your right arm out to the side and swing the left arm across the hips. Hop about 2 feet to the left and come back to the beginning stance.

Repeat with the other leg; that’s one set. Do 3 sets of 20 reps.

5. The Lean

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This move works the inner thighs and begins with the same stance as the skater’s lunge.

How to do it: Begin with feet shoulder-width apart and the arms down at your sides. Take a step diagonally back with the right foot. Then, bend sideways from the waist toward the side where your right leg is stretched out, and reach your right arm up and left arm down and back toward your right calf. Return arms to starting position to complete 1 rep.

Do 10 reps, then switch sides and repeat.

6. Leg Lift

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This move targets the quads.

How to do it: While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again.

Do 10-15 reps, then switch sides and repeat for 1 full set; do 3 sets.

7. Two-Thirds Jump Squat

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Ready to work your quads and hamstrings? This move will really do the trick.

How to do it: Begin by standing with feet shoulder-width apart, arms at the sides. Lower the body into a squat, going two-thirds of the way down. Immediately jump straight up with your arms pointed up toward the ceiling. When you land, go right back into the next rep.

Do 3 sets of 20 reps each.

8. V-Position

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This V-Position is similar to a ballet plié and just like that classic move, it works the thighs, hips, and glutes.

How to do it: Stand holding the back of a chair with one hand. Place your feet in a V position, toes should be about 4 inches apart and heels stay pressed together. Bend your knees and lift the heels a few inches off the floor. Then, lower your hips until you feel your quads intensely working. Pulse up and down.

10-15 pulses up and down completes 1 set; do 3 sets.

9. Lateral Lunge Side Kick

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Up for a challenge? This move is challenging, but you can use lighter weights or do fewer reps until you get stronger.

How to do it: Stand with feet together, arms at the sides and with 5-to 10-pound dumbbells in each hand. Step the right foot out to the side and bend the left knee at a 90-degree angle to come into a side lunge. Push into your left foot and come to standing with the knees slightly bent. Immediately kick the left foot strongly out to the side (make sure it stays flexed). Return to starting position.

Do 3 sets of 12-15 reps and repeat on the opposite side.

10. Hip Bridge

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This move is a modified bridge and targets the glutes.

How to do it: Lie on your back with knees bent and facing up. Plant your heels into the floor and lift the toes toward the shins. Raise the buttocks off the ground until your back forms a straight line from the knees to the shoulders. Hold for 1 second before lowering down.

Repeat for 15 reps.

11. Split-Squat

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This squat incorporates dumbbells and works to tone the thighs.

How to do it: With a 5-pound dumbbell in each hand at your sides, stand with the left foot forward and right foot back in a wide stance. Bend both knees keeping the left knee over your ankle, while lowering the right knee nearly to the floor. Return to standing.

Do 8-10 reps on each side.

12. Single Leg Lift and Row

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This move works more than just the legs; it targets the back, arms, and core in addition to the butt and hamstrings.

How to do it: Begin standing with your left foot in front of the right foot. Hold a 5- to 8-pound dumbbell in the right hand and keep both arms at your sides. Leaning forward, raise the right foot off the ground and bring it straight up to hip level. At the same time, bring the weight toward the ground and then raise it up to hip-level.

Do 12-15 reps on the right side before switching arms and legs to repeat on the left side.

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10 Reasons Why Every Woman Should Be Doing Squats

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If you’re not used to doing them, squats can be more difficult than you might have thought, but once you’ve mastered the technique, you can do them just about anywhere. Squats are beneficial for all parts of your body and more – here are ten benefits of squats just in case you’re not convinced that they’re good for you:

1. Squat exercises improve your circulation, so that you can forget about the cellulite!

The muscle stretching that you get from doing the squats gets the blood pumping throughout your entire body and improves your overall health. Good circulation means that more nutrients and oxygen is getting to all the vital organs and muscles, throughout your body; and yes, you can say ‘bye, bye’ to cellulite, if you do squats regularly.

2. Squat exercises are even good for the digestion

Squats help you to remove waste from the body. The muscular action of the squat exercise improves the flow of fluids in your body and eases the passing of waste through your bowels, so it helps to keep you regular too.

3. Squat exercises help build muscles throughout your body

Even though you are working primarily on your leg muscles, squats also promote muscle growth around your entire body. The exercise is so intense that it creates an anabolic environment and makes the body release hormones, that are vital for the growth of muscle tissue; squats improve strength of your upper and lower body.

4. Squats are non-impact and don’t put a strain on your back

Other means of working out can put undue strain on your knees, ankles and back, whereas squats, being a low impact exercise, do not have this effect, which is particularly useful to know, if you have back problems or weakened knees or ankles.

5. You can do squat exercises anywhere and you don’t need any accessories or equipment

You don’t need a gym or any equipment, so this extremely effective exercise can be done pretty much anywhere. You can do squats in the privacy of your own home or you can do a squat mini-work out in the park when you walk your dog.

6. You will walk like a beauty queen!

Benefits of squats also include improved posture. Squats are a great way not only to improve your posture, but also build better balance. The balance that you need to do them will help to sit, stand and walk tall and straight, just like a beauty queen; and it will also strengthen your back muscles and help to avoid the back pain caused by sitting in a chair for too long.

7. Squat exercises burn fat and can help you to lose weight

As well as toning muscles, squats burn calories too. As you tone and build your muscles, you are burning more and more calories, so squats make a superb general work out for health and weight loss, as well as being a specific muscle toning exercise.

8. Squats help keep your knees supple and strong, improving your flexibility and preventing injury

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The bending and stretching of your knees will strengthen your knee muscles and allow more oxygen and blood to flow around the joints, thus helping to keep them supple and strong.

9. Squats exercises tone your whole leg

One of the greatest benefits of squats is that squat exercises tone your whole leg. Unlike any particular exercise equipment at the gym, which target only specific muscles, you use every single muscle in your leg, when you perform a squat. The act of keeping yourself balanced and upright will give your entire leg a workout, all in one go!

10. Get a rounder butt!

Squats tone your butt, of course! Benefits of squats wouldn’t be complete without including a butt toning in our list. Squats can firm up your buttocks in no time at all, without placing any undue train on your back. So, if you want a rear to be proud of, squat!

Stay beautiful!

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10 Exercises That Build Strength Without Bulk

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Eager to achieve long, lean, sculpted muscles, but you’re really not the type to spend hours pumping iron or pushing a metal weight machine at the gym? We hear you! Even though the fear of “bulking up” with weight training is a myth (See Related Post: 6 Reasons Why Women Need To Lift Weights), especially for women over 40, building muscle is a must, both for strong bones and to boost metabolism.

If you’re game, then follow this metabolism-boosting workout that builds strength and tones your abdominals, back, thighs, butt and arms. These are the most effective “bulk-free” ways to get longer, leaner and stronger from head to toe, without any weights of course.

1. Monkey push

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Strengthens: Arms and shoulders, abdominals, back

Get into the “up” part of push-up position with hands directly below shoulders and body in a straight line from head to heels. Keeping core tight, push through toes and hop forward, landing gently with feet on the outside of hands. Hop back to starting position. Bend elbows (keeping them close to body) to lower body toward floor, then push back up; that’s 1 rep. Do 10–12 reps.

2. One-leg rear-delt raise

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Strengthens: Core, shoulders, biceps, triceps, back, hamstrings, glutes

Hold 5- to 8-pound weight in each hand, palms facing in. Bend forward at waist, letting arms hang, while lifting left leg back so it’s in line with torso. Flex shoulder muscles and raise weights out to sides until arms are parallel to floor (as shown). Lower arms. Do 15 reps; switch legs, and repeat.

3. Opposite arm & leg lift

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Strengthens: Upper body, lower body, biceps, triceps, shoulders, upper and lower back, glutes

Get down on all fours with hands under shoulders and knees under hips. Reach your right arm forward; at the same time, stretch your left leg back. Hold for 5 seconds, then release and repeat using the left arm and right leg; that’s one rep. Do 10 to 15 reps.

4. Triceps down dog

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Strengthens: Upper body, biceps, triceps, shoulders

From plank position, bend elbows to lower down as far as you can, then straighten them. Lift your hips up as you push back into Down Dog position, pressing your heels toward the floor. Return to plank. Do entire sequence 10 times.

5. Twisting knee plank

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Strengthens: Upper and lower body; arms, shoulders, abdominals, obliques, butt

Get into plank position (the up part of a push-up). Twist your lower body to the left, then to the right; return to center. Bring your left knee forward to touch your left elbow; hold for 1 second, then return to center and repeat on the right side. That’s 1 rep; do 20 reps.

6. Kneeling Glute Toner

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Strengthens: Glutes, hamstrings, inner and outer thighs, abdominals

Kneel with knees hip-width apart, and hold the back of a chair; tighten abs, tuck pelvis. Slide left foot back, lift knee and toes off floor; press straight back with foot (knee bent) 20 reps. Keeping knee behind hip, pelvis tucked, turn out leg slightly (toe to 8 on clock); lift toes 20 reps. Rotate thigh out; press foot back 20 reps. Lift leg diagonally to side 20 reps. Switch legs; repeat series.

7. Chair twist

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Strengthens: Lower and upper abdominals, obliques, hips, thighs, butt

Stand with your feet together. Bend knees, reaching hips back (knees behind toes), lowering until thighs are nearly parallel with floor; raise arms forward and up. Rotate torso to right and secure left elbow on outside of right knee. Hold for 3 breaths; return to starting position. Repeat on left side; that’s 1 rep. Do 3 reps.

8. Dancing half-moon kick

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Strengthens: Obliques, hips, back, butt, arms

Begin in a straddle stance with your knees bent and feet wide, and your toes pointing slightly outward. Shift your weight onto your right leg while straightening your left leg. Round your arms, as if holding a large ball, and bend sideways from the waist over your bent knee.

9. Quadriceps stretch

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Strengthens: Lower body, hips, legs, butt, thighs

Start on hands and knees with feet toward stability ball or wall. Lift right leg, point right toes toward ceiling; move your knee 4 inches away from ball. Rest top of foot against ball. Slowly bring left leg into lunge position with left foot flat on the floor, knee over ankle; lift torso. Kick top of right foot into ball to contract quads; as you kick, use left leg to push body back and torso upright, stretching quads. 
Do 5 to 10 reps. Repeat on other side.

10. Waist Trimmer

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Strengthens: Core, butt

Sit with knees bent to 90° (right knee in front, left knee to side with left toes pointing back). Place right hand on the floor and left hand on left hip. Bend slightly forward at waist, lifting chest. Lift left leg an inch off the floor (as shown); lower it. Do 20 reps, then press left leg an inch backward and forward for 20 more reps. Switch sides; repeat sequence.

5 Exercises That Will Transform Your Butt

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In order to really challenge the glutes and force them to become more than just a backseat driver, your workout needs to include a mix of movements that come at this large muscle group from multiple angles. You need strength work that hits every part of your lower body. Here are 5 moves that will do just that.

How This Workout Works: Three days a week on non-consecutive days, do 1 set of each exercise back to back. Rest for 1 to 2 minutes, and repeat the full routine 2 more times (for 3x total).

Equipment: Optional dumbbells and/ or kettlebells.

1. Donkey Kicks (15 reps per leg)

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Starting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees. Push that leg as high as you can in the air and lower back down, repeat for 15 reps, then switch legs.

2. Hip Bridge (15 reps)

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Lying on your back with your knees bent and feet flat on the floor, (optional – place the weight on your pelvic area).

Keeping your core tight, rise your hips up off the floor and thrust them as high into the air as you can, squeezing your butt at the top. Keep shoulders on the ground.

Lower hips back down, but do not touch butt to the floor. That is one rep. Repeat for 15 reps.

3. Mountain Climbers (20 reps)

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Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.

Pause, return to the starting position and repeat with your left leg. That’s one rep. Alternate until you’ve completed 20 reps.

4. Sumo Squats (15 reps)

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Start by taking an excessively wide stance. The more your feet are apart, the more you activate your glute muscles and not your quads (front of thighs).

Point your feet to 45 degrees away from your body. Holding a dumbbell or if you prefer a kettlebell in front of you (arms should not be flexed), with your core engaged and your back kept straight, bend your knees and send your hips backwards, lowering your body and the kettlebell as far as you can without compromising your posture. Try to get the weight all the way to the ground without actually touching it. If you prefer not to use weights, you can hold you arms out for balance.

Rise back to your starting stance, squeezing your butt at the top of the movement. That’s one rep. Do 15 reps.

5. Fire Hydrants (20 reps)

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Start on all fours, knees directly under your hips, and hands directly below your shoulders. Keep your back, neck in a straight line, and look slightly forward. Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor. Keep your pelvis stable and not leaning to the left, slowly lower your leg back to starting position.

Repeat 15 times on one side, then switch legs.

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4-Minute Insanely Fast Cardio Workout

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The most common reason for the vast majority of people who do not make regular exercise a priority is a “lack of time”.

Yes, you are busy, really busy – maybe even way too busy, but this full body fat busting cardio workout that requires no equipment and takes only 4 minutes to complete is going to blow all of your time related excuses out of the water.

4 Minutes is quick; lunch break – baby is down for a short nap – my boss isn’t looking – dinner is almost out of the oven – two commercial breaks of your favorite show quick.

And it will go by quick with this fun workout that burns belly fat, butt fat and all types off body fat, by torching calories, bumping up your metabolism, and calling upon muscles that you didn’t know you had.

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How This Workout Works:

4 Exercises
20 Seconds
10 Second Rest Intervals
2 Rounds
4 Minutes Total

Here’s the lineup:

1. Squat Thrusts (Burpees)

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Step 1: Stand with your feet hip-width apart and your hands tucked behind your head with elbows out.

Step 2: Start with a quick jump then push your hips back, bend your knees and drop down, placing your hands on the floor in front of you.

Step 3: Kick your legs backward so that you’re now in a push up position.

Step 4: Quickly reverse the movement to return to the starting position by bringing your feet back into your hands.

Step 5: Push through your feet and jump up to the start position. That’s one rep.

2. Mountain Climbers

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Step 1: Get in a push up position. Your body should be in a straight, diagonal line from your head to your toes.

Step 2: Raise your right knee toward your chest.

Step 3: Kick the right leg back as the left leg comes forward. The feet only touch the floor when they return to the back.

Step 4: Alternate legs quickly for 60 seconds.
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3. High Knees

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Step 1: Stand tall with your core pulled in and your shoulders back.

Step 2: Keep this posture and raise your right knee as high as you can. Lower it back and repeat with your left leg.

4. Jumping Jacks

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Step 1:

Stand with your feet together and your hands at your sides.

Step 2:

Jump up and raise your arms above your head, while simultaneously kicking your legs out to the sides. You should form an “x.” Without taking a break, quickly reverse the movement and repeat.

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Top 20 Fruits and Vegetables That Will Help You Lose Weight

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The theory behind zero calorie or negative calorie foods is that they contain such a scant amount of calories that the energy you expend eating them cancels out their calories. In essence the bottom line is that you don’t take on any excess calories, and in some instances you end up burning calories as you eat them. It’s clear that the following foods have such a slight caloric load they won’t put a dent in your daily total.

Each of these foods has fewer than 50 calories per 100 gram serving. Considering that chicken breast has 172 calories in that same portion size and is considered a low calorie food, it’s clear to see these foods rank very low in terms of calories.

1. Celery

Celery is a food that when you eat it you don’t really feel like you’re eating anything, so it’s not a total shocker to find out that it has essentially zero calories. The stringy nature of celery makes it seem as if it only exists to hold the water it contains. What you’ll typically see is celery with peanut butter or cream-based fillings inside of it, and you’ll want to avoid those if you are keeping track of calories, as they can swing it back the other way quite quickly.

2. Oranges

Oranges are known for their Vitamin C, but they’re also low in calories compared to other fruits. Whether or not you expend the total number of calories while eating oranges is debatable, but the point of eating foods this low in calorie is not to cancel out the calories, but to keep your total caloric load for the day lower than normal. You’re trying to create a caloric deficit, and an orange can help reach that goal.

3. Cabbage

Cabbage often gets brought up for its ability to prevent cancer and heart disease, and it often ranks on lists of foods that help with weight loss. That’s because it has a calorie count so low you end up burning it off just by going about the normal motions of your day. Cabbage soup is one great way to eat cabbage, as it is a filling meal while containing far fewer calories than most soups.

4. Asparagus

Asparagus shows up as a side dish to many meals, and is a great choice because its fibrous nature means it will satisfy your hunger, but the number of calories makes it so it doesn’t add much to your daily total. Eating asparagus fresh on a salad is a crunchy and satisfying treat, while grilling it or steaming it are the two best cooking methods. Be sure to go easy on the butter or oil, as that will bring the calorie count right back up.

5. Beets

If you’re going to use beets as a low calorie food you should stick to fresh beets that you either steam, boil, or grill. If you go with the pickled variety you’ll be adding a bit more calories to the mix. In addition to being low in calories, beets are great for the body, containing betalains, an antioxidant that gives it its color and is only found in a few select foods.

6. Cucumber

Cucumbers contain so much water in them it’s not surprising that they’re low in calories. That’s why cucumbers make a great adornment to most salads, especially when the salad is full of other low-cal veggies. You can eat until you feel full, while still keeping your total number of calories to a minimum. Combine this sort of eating with a more active lifestyle, and you start to tip the scales in your favor, literally and figuratively.

7. Lemons

It’s not as if you’re going to sit around eating lemons in order to keep your calories down, but it’s nice to know that you can use them as much as you want and you won’t be putting much of a strain on your total calories consumed in a day. That’s why lemons are great for flavoring up a glass of water, or sprinkling on top of fish and other foods to give them a bit of zest. They’re also an alkalizing food and contain antioxidants to keep you healthy.

8. Cauliflower

Cauliflower also limbos as one of the lowest ranking foods on the calorie chart. It’s also a cruciferous vegetable and has many healthy benefits to it, including being an anti-inflammatory food, and helping the body’s cardiovascular and digestive systems. It’s a great weight loss aid all the way around, not just because it’s very low in calories. You easily burn through it’s caloric load with the act of cooking it.

9. Mushrooms

No matter which mushroom you choose to go with, the chances are it’s going to be low in calories. These fungi just don’t know how to be high in calories, so you don’t have to worry when using them in a recipe, or sauteing them as a side dish. Even the big, popular portabella mushroom is low in calories, having only 22 of them in a 100 gram serving. Perhaps that’s why it makes such a great replacement to high calorie beef in mushroom burgers.

10. Watermelon

Watermelon has a low number of calories, despite being so naturally sweet. This has to be the sweetest food on our list, while still ranking considerably low in calories. The great news is that in addition to being a crowd pleaser, watermelon has antioxidants that help your body in many ways. It’s also been shown to be able to boost your metabolism, just don’t go overboard on portion sizes.

11. Zucchini

It’s great news that zucchini is low in calories because it is a popular side dish, and can even be incorporated into things like zucchini bread. It’s a very versatile vegetable that puts up such small numbers in the calorie department, it’s hard to do any damage with it. That being said, too much of a good thing is never good, so you’ll want to use this to help you feel satisfied during a meal without overdoing it.

12. Tomatoes

Tomatoes are one of the healthiest foods you can eat, and it’s only fitting that they come in low on the calorie radar. The lycopene they contain helps prevent cancer, and staves off heart disease, so you’re doing yourself a favor each time you eat it. It also makes a great weight loss food because it has such few calories that you burn it off just getting it prepped for cooking. Combine it with other foods on this list and you’ll get a delicious, low-calorie meal.

13. Grapefruit

Grapefruit is often pegged as diet food, a title it deserves seeing how it has been shown to rev up a sluggish metabolism, and is recommended to heart patients after surgery. The calories on this aren’t the lowest you can find, but they’re still not worth mentioning when you’re tallying up your total calories for the day. Fruits in general tend to have more calories than vegetables, but they often bring a preferred flavor to the table as well.

14. Brussels Sprouts

Brussels sprouts may win the award for food most often given to the dog under the table, but it’s a shame because these little guys are packed with nutrients and clock in rather low on the calorie meter. They are also a cruciferous vegetable, so they provide similar benefits to eating broccoli, cabbage, and cauliflower. Doctoring them up with cheese or butter to make them taste better will bump up your calories, so be careful and find the right balance.

15. Kale

You simply have to start eating more kale, that’s how good it is for you. And on top of all of the protein, fiber, vitamins, minerals, and phytonutrients it provides, it manages to keep its calories down, so it’s nothing but beneficial to you. Want a snacking alternative that’s naturally low in calories? Try baking up some kale chips in an assortment of different flavors. This is a much better alternative to potato chips.

16. Turnips

You probably don’t feel like eating a heaping helping of turnips, but if you did you wouldn’t really affect your calorie intake much. These vegetables show up from time to time in recipes, but most often they’ll be used as part of a side dish. You can also use them on a salad. They are an anti-inflammatory food, so they can help calm down the symptoms of several conditions caused by excessive inflammation in the body.

17. Apples

The “apple a day” adage seems to hold water, with apples containing plenty of antioxidants, vitamins, minerals, and fiber. This is no forbidden fruit, and should be used as part of a calorie conscious diet to make sure that you’re not exceeding your daily allotment. Apples can make a great snack between meals to hold you over, and keep you from eating junk food or fast food in a moment of hunger-induced weakness.

18. Onions

Onions are used in so many recipes it’s good that they’re low in calories. Most of us aren’t going to bite into an onion as a food source on its own, so it’s nice to know that they aren’t adding much in the way of calories when we cook with them and add them to soups and main dishes. Onions are often referenced as a healthy food that can help you reach your weight loss goals, and studies show that they contain flavonoids that help the body.

19. Carrots

Eating carrots to protect your eyesight is a good idea, but is just one reason to eat them. They’re also a low glycemic food, so they can help you manage your blood glucose levels, and they are an all natural diuretic, so they can help rid your body of excess sodium and retained water. They’re also an anti-inflammatory food so they can be used to help treat inflammation in the body.

20. Broccoli

Broccoli is a wonderfood, there’s no other way to describe it. It’s a cancer-fighting food that is also very low in calories. It’s packed with phytonutrients, as well as fiber so it helps keep your digestive system humming along, which is key to maintaining a proper weight. It even contains plant-based protein which can help you if you’re resistance training to build lean muscle.

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The 5 Best Martial Arts for Weight Loss and Fitness

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Combat and play fighting is well aligned with the primal nature of many intelligent animals. In terms of evolutionary usefulness, it’s about as functional as any form of exercise can get.

Until you’ve participated in martial arts, it’s impossible to understand just how frail and “in danger” you would be during a physical attack or confrontation. Training in martial arts is great for weight loss and fitness; and it could also save your life.

The reason some martial arts are so well suited to promoting fat loss and improved body composition is because they blend functional movements with strength training, cardiovascular conditioning, agility, mobility and flexibility, spatial awareness, and gross motor control.

Here are the top five martial arts for fat loss and fitness.

1. Muay Thai

Muay Thai is characterized by brutal kicks, knees, and elbows. It’s a very basic and straightforward martial art that doesn’t contain a lot of flashy and fancy techniques, throws (though sweeps are common), joint locks, and so on.

Training for Muay Thai centers around developing punching, kicking, knee, and movement skills, fight strategy, and conditioning. Workouts are very tough and sparring is even tougher. It may be possible to find a gym that allows you to not spar, but it’s uncommon.

2. Brazilian Jiu JitSu

Brazilian Jiu Jitsu is a martial art characterized by devastating throws, takedowns, sweeps, joint locks and limb manipulation, chokes, and controlling positions.

Aside from wrestling and judo, it offers the unique advantage of taking another human being out of the domain of using kicks and punches in a standing position to the ground where only skills specific to ground martial arts will prevail. For this reason, it’s one of the best self defense martial arts for single attacker scenarios.

Brazilian Jiu Jitsu is very physically demanding, beautifully blending aerobic and anaerobic demand. It conditions practitioners in a unique way — it seems the only way to condition yourself for BJJ is to practice BJJ. Sparring is a staple in nearly every practice which is where most of the demand comes from.

3. Wrestling

Wrestling is another martial art that takes place primarily on the ground, though wrestling starts in a standup position. It features devastating takedowns and top position control. Like Brazilian Jiu Jitsu, there is no punching or kicking — it’s all about the control of the opponent.

Wrestling got the nod for fitness and fat loss over BJJ because there tends to be less stalling in advanced level wrestling matches and more emphasis on strength and endurance (versus BJJ’s emphasis on grace and flow).

4. Olympic Taekwando

The only martial art besides judo to be featured as an olympic sport is Taekwondo. It’s important to mention that there are various styles of Taekwondo and the olympic version is much different than the traditional styles. There’s no kata, no board breaking, no throws, etc. — it’s all about developing the most devastating kicking techniques possible while utilizing one of the broadest striking arsenals of any martial art.

Olympic Taekwondo is characterized by devastating and highly dynamic kicking techniques. It emphasizes both speed and power while using flexibility and spatial awareness to deliver many techniques in quick succession to both the body and head.

Because it requires so much speed, agility, and explosiveness, training is very demanding and feels more demanding than other martial arts because it solely focuses on developing the largest muscle groups in the body (legs).

5. Mixed Martial Arts (MMA)

MMA is a combination of many traditional styles but as morphed into a cohesive style of its own. As an interesting note, most of of the styles in this list have risen to the top when tested inside the MMA arena. The top MMA athletes tend to be well versed in Brazilian Jiu Jitsu, Wrestling, and Muay Thai. There are a few title holders who have roots in Taekwondo as well.

Many gyms will allow you to participate in the very demanding training style of MMA without ever “fighting” in MMA. Light sparring is almost always required though. Training is very demanding because there are so many skills and so many positions with a strong emphasis on speed, strength, endurance, and agility. For this reason, MMA athletes are among the fittest athletes in the world.

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17 Tips To Ensure An Awesome Workout

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We’ve all been there. You know, that dark place where it feels like nothing short of a personal invitation from Brad Pitt will get you off the couch and into the gym. But whether you’re battling workout boredom, weight loss plateaus, or injuries, you don’t have to let any obstacle sidetrack your fitness. All you need is the right preparation. These 17 tips will get you ready and rekindle your passion for working out.

1. Make a date

If your excuse is that you’re always too tired, then set up a standing appointment with a friend whose fitness level matches yours—your mutual motivation lulls will cancel each other out. Research shows that having a dedicated workout partner makes you more likely to stick with an exercise program and be ready every time.

2. Have a snack

When you run low on fuel, the extra energy demands of exercise lead your body to decide that you’ve overdone it and you need to conserve some fuel –  by slowing down your metabolism. And that’s the last thing you want, so have a protein-and-complex-carbohydrate snack, like a hard-boiled egg and a slice of whole wheat toast 2 hours before you plan to work out.

3. Put On Your Shoes

Think baby steps: If you truly don’t feel like you can get out the door, just put on your workout clothes. If that feels good, throw on some sneakers. Even if you stay in the house, the clothes will give you an increased range of motion, so you’ll probably put more energy into your chores.

4. Eat More Iron (not the lifting weights kind)

As a mineral that helps convert food to energy, iron is essential to keeping energy levels high. But dieting, avoiding meat, and having heavy menstrual periods can put you at risk for low iron. Iron supplements can be risky, so make sure your diet includes 18 mg of iron every day—choose lean meats or legumes, leafy greens, and whole grains. Don’t forget citrus fruit and other juice with vitamin C, which improves iron absorption from plant foods.

5. Fuel Up Early

Eating the bulk of your calories in the early part of the day will give you the energy you need to make it through daytime workouts. Many women on weight loss plans find it easier to eat less during the day and more at night—exactly the opposite plan for optimal energy and weight loss.

6. Hydrate Yourself

Dehydration can seriously drag your energy down. Research shows that even when you drink eight glasses of water a day, 45 minutes of exercise can put you into a dehydrated state. Don’t rely on thirst as a measure of need—to prevent exercise fatigue, take a sip of water every 15 to 20 minutes while you work out.

7. Make it fun.

If you’re bored with your exercise routine you may want to try and link exercise with happy, social activities. Free yourself up to think of movement as your birthright every hour on the hour. Join an African dance class, or try inline skating. Instead of dreading sweat, think of it as calories pleasantly leaking from your body. You’ll get fit and allow yourself to escape at the same time.

8. Pile On The Rewards

Women tend to save rewards for distant, huge goals, like a 20-pound weight loss or three lost dress sizes. Rather than make goals destination-oriented, make them behavior-oriented. Set a goal to work out three times this week, and when you achieve it, give yourself a nonfood reward, like a glossy magazine or new nail polish—little indulgences you wouldn’t ordinarily give yourself.

9. Try interval training

Interval-style exercise—spinning classes, for example—raises your metabolism both during and after the exercise. Steady activity—say, 30 minutes on a treadmill—burns about 6 to 8 calories per minute. A brief, 30- to 60-second burst of intense interval activity burns about 10 calories per minute and stimulates your muscles to burn 20 to 30% more calories within the same workout.

10. Make a music mix

Listening to music eases exercise in three ways: It distracts you from fatigue, it encourages coordination, and it relaxes your muscles to encourage bloodflow. If music doesn’t work, try a book on tape. Anything pleasurable you can link to exercise will help motivate you.

11. Cover all your bases

Do you include each of the triumvirate—cardiovascular, strength, and flexibility—in your workouts each week? A combination of all three keeps your metabolism burning high, your energy level up, and your body injury-free. It’s best to have a variety of plans so you can do something 5 out of 7 days a week.

12. Create An Exercise Menu

Get to know your rhythms, and have an exercise plan for each mood. Feeling low? Go for a walk in the park. Keyed up from work? Take a high-energy class. Missing your kids? Bundle them into the car and head for the local soccer field.

13. Up Your Frequency

By increasing frequency, you’ll automatically spend more time burning calories and add another workout time to your schedule. Start with one extra 10-minute walk or weight session per week, and after it becomes a habit, increase the time or the intensity.

14. Check Your Expectations

Within three workouts, the heart already becomes more efficient. Congratulate yourself for running upstairs without losing your breath; celebrate when your thighs no longer rub together. Changes in weight, fat percentage, and muscle development may take a little bit longer, sometimes up to 2 months. But progress is still progress.

15. Consult a Trainer

A certified personal trainer can fine-tune your workout for extra results without wasted time and effort. Find a trainer you like, and then schedule follow-up visits four times a year—those dates will give you built-in goals to strive for. One hour of training costs $50 to $70—buddy up with a friend to share the cost. (Just don’t lie to your trainer!

16. Hit The Weights

Many women now dedicate 70% of their efforts to resistance training. Especially for many women over 40, they could benefit from starting with weight training even before they start cardio—a stronger woman is less likely to be injured in a step class or while walking. Weight training develops the strength of the all-important core muscles in the trunk, lower back, and hip area, making your body better equipped for cardiovascular challenges. To start, substitute strength training for at least one of your regular workouts.

17. Sleep More

Sleep not only gives you energy, but it also protects your body’s muscle-building and fat-burning efficiency. Trade Jimmy Fallon in for an extra hour of sleep and help your body adjust to an earlier bedtime with a soothing shower, a cup of warm milk, and low lights.

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