Secret Tips for Simplifying Your Diet Plan

In the mad rush to make ourselves fit, we often draw up a complicated diet plan that hardly benefits us and ends up making us more confused. To get rid of this problem, we provide few tips that will help you to simplify your diet program. Here we go.

Eat your breakfast- One of the golden rules of fitness is to eat breakfast daily. It will burn calories faster and thus help you to shed the pounds in the long run. Opt for fiber-rich foods such as barley for making you feel ‘full’ for a longer time.

Maintain a food diary- Writing down every food item consumed during the day helps you to calculate the daily calorie intake correctly. Many of us love taking bites from other people’s plates and later overlook it. The result is that we fail to reach the fitness goals and wonder where we went wrong. Maintaining a food journal on a regular basis will help you to keep track on what you are eating.

Plan healthy snacks- Planning the mid-morning or afternoon snacks will help you to avoid the high-calorie food items that you may consume on an impulse. Try unsalted popcorn, handful of dried nuts, plain yoghurt or a fruit at the snack time. These snacks will provide you with the required nutrition and prevent you from overeating.

Increase your water intake- According to a study published by the University of North Carolina; participants who drank 7 cups of water consumed 200 calories less (on daily basis) as compared to those who drank 1 cup of water. Drink water before and post your workout routine and with every meal and snack.

Simplify your diet plan with the help of these secret tips and fulfill your fitness goals faster. Your comments and suggestions are most welcome. Cheers!

Build Your Shoulder Muscles with Arnold Dumbbell Press

Developing shoulder muscles is important for creating a well-rounded physique. The deltoid muscles of your body serve as a vital link between the chest and arm and help to create that nice rounded shape cutting into the top of your bicep. However, many neglect the deltoids and focus more on the chest, arms and back while opting for strength training programs.


You can include Arnold Dumbbell Press in your strength training program to workout the shoulder muscles. To do this fitness exercise properly, sit on an exercise bench that supports your back properly. Now hold two dumbbells in front of you. The dumbbells must be at about your upper chest level and the palms must be facing your body; keep your elbows bent. Also remember to keep the arms next to your torso. Your starting position must look similar to the contracted portion of the dumbbell curl.

To perform the movement, you need to raise the dumbbells while rotating your palms. Keep rotating the palm until they are facing forward. You must continue to lift the dumbbells until the arms are extended above the body in a straight-arm position. While performing this movement, you need to breathe out slowly. Take a second pause while at the top and then lower the dumbbells slowly to the original position. While lowering the dumbbells, keep on rotating the palms towards you. Rotate your left arm in a counter clockwise manner and the right arm in a clockwise manner. It is recommended to breathe when doing this movement.

Repeat the whole process for around 8-10 times. You may even perform this exercise standing up; the other steps will be similar. However, those who have lower back issues are strictly recommended to do this movement while sitting on an exercise bench to support the back properly.

Flaunt Ripped Muscles in Just Four Weeks

One of the most common fitness goals of men is to achieve the ripped muscles. And let’s admit it-those fabulous muscles do attract the opposite sex! We share with you some secrets regarding how you can get those ripped muscles within four weeks. Here we go.


• Opt for exercise routines that burn fat and build lean muscle mass at the same time. Weight training exercises are good for getting those ripped muscles, but it won’t be much effective unless you combine it with other fat burning exercises. For example, you can perform 10 power cleans and combine it with 45 seconds of Jumping Jacks. Repeat this cycle for four-eight times. This exercise routine will help you to build muscle and lose weight at the same time.

• Interval training has proved to be effective for boosting the metabolic rate, burning fat and achieving those hot muscles. Incorporate interval workouts in your fitness routine and try doing them atleast 3-5 times every week. Interval training, as compared to cardio workouts, will help you to flaunt the shapely muscles within a shorter time.

• It is important to follow a healthy eating plan while you are working hard to reach your fitness goals. Avoid junks and synthetic drinks. Opt for a balanced diet that includes the right proportions of proteins, fats and carbohydrates. Eat lots of fresh fruits and vegetables. Do not forget to drink lots of water.

Remember that in order to flaunt ripped muscles, you need to devote lots of energy and patience. Stick to your exercise routine and don’t expect overnight results. Results will start showing after 4 weeks. Best of luck!

Grab Low- Calorie Medifast Pancakes for losing weight

Most of us would love to indulge in hot and delicious pancakes anytime of the day. However, pancakes are usually rich in calories and are seen as a threat to the healthy eating plan. Well, not anymore. With Medifast bringing you low-calorie and yet yummy, golden pancakes, you no longer need to sacrifice taste for health. Read on to know more about the intriguing details of these Medifast chocolate chips pancakes.

Ingredients and calories-The ingredients of this low-calorie food include whey protein concentrate, rice flour, oat fiber, dried eggs, semi-sweet chocolate chips, soy protein isolates, and dried apples. These pancakes contain 110 calories per serving and 15 calories from fat. It can be mentioned here that the serving size is 31 g/1.11 oz.

Nutritional information-Medifast chocolate chips pancakes contain fats (1.5 grams), cholesterol (5 mg), carbohydrates (14 grams), protein (11 grams), sugars (4 grams), dietary fiber (4 grams), sodium (240 mg), potassium (140 mg). It can be added here that all the above-mentioned quantities have been measured per serving.

Vitamins and Minerals-This low-calorie food has 24 vitamins and minerals which include Vitamin A, C, B6, B12, D, E, K, iron, copper. While all these vitamins are essential for the maintenance of overall health, iron helps in blood circulation and protects the body against stress. Copper, on the other hand, helps the body to use the iron in the proper manner, along with other health benefits.

Gluten-free-Medifast pancakes are gluten-free (certified), so those who wish to exclude gluten from their diet can opt for these products.

Vegetarian- These fluffy pancakes are vegetarian, so people with any type of food preferences can place orders for them. In addition, they do not contain any artificial flavors or colors.

The information that we have provided above proves the fact that Medifast pancakes are tasty and yet does not interfere with healthy eating plan. So what are you waiting for? Rush now to place your order.

Cutting-Edge Exercise Routines for Six-Pack Abs

Earlier we had discussed how the right kind of diet plan could help you to build the six-pack abs. Today we will point out few exercise routines with the help of which you can build your dream abs. Read on to know more.

Crunches- Lie down on the floor with arms in front of the chest. Slowly bend your knees. With the help of your abdominal muscles, try to raise your shoulders towards the knees. Hold on the position for few seconds and slowly go back to the starting position. Exhale as you raise your shoulders and inhale as you lower the back on the ground. Avoid lifting your entire back off the ground, since this may cause strain. Repeat this exercise routine for few times.

Sit-ups- Performing sit-ups regularly can be a great way to tone up the stomach muscles. To do this useful exercise routine, you must lay down on the floor with knees bent and planting your feet on the ground. Place your arms behind the ears or cross them over the chest. Now tighten your stomach muscles and try to sit all the way up by moving your back off the ground. Maintain this position for few seconds and return to the starting position.

If you are a beginner, you can repeat this fitness routine for five-ten times. Increase your reps as you build strength and become comfortable. Remember to stop in case you experience any sharp pain.

Leg lifts- Lie down on the floor and lift the legs in an upward direction (avoid bending your knees) until they are at ninety degree. Hold on few seconds and slowly lower down the legs. Repeat it for few times.

The fitness programs mentioned above will help you to strengthen your abdominal muscles, tighten them and aid you in achieving your dream body.

All the best!

Sculpt a Leaner Body with Weight Training Classes

Many people love performing strength training exercises for building lean muscle mass, losing weight and enhancing bone strength. The interesting fact about weight training workouts is that they help the body to burn calories long after the session has ended. To make these workouts more interesting, fitness centers have come up with different types of strength training classes. We provide a short review of the most popular weight training classes.

24LIFT- This highly energetic weight training class combines hand weights and barbells for chiseling and strengthening every muscle group of the body. All those who are interested in building bigger muscles with greater definition, sign up here.

24 S.E.T- S.E.T stands for strength endurance training which combines cardio training and strength training for shaping the major muscle groups. This perfectly balanced exercise program will make your heart beat at a faster rate.

Core Central- This fitness class includes endurance drills (also known as movers) and functional resistance workouts (which are known as shakers). Hand weights are used for burning the calories and for providing the muscles a great workout. Core Central makes the whole experience challenging even for the experienced athletes.

Amp'd Abs- It’s easy to feel bored doing the same sit-ups and basic crunches continuously. This fitness program incorporates various exercises (that target the abdominal region) so that your motivation level never takes a dip. Amp'd Abs fitness class will help you to build muscles (which you never thought existed in the first place!) and to develop the core strength.

Each of the above mentioned fitness program has been designed in a way so that it makes the participants fit, strong and energetic. Keep on rocking!

Be Mentally Fit with Meditation

Earlier we had discussed about the benefits of meditation. Today we will be providing some useful tips with regard to this powerful fitness system. Read on to know more.

• Make meditation a formal practice. Opt for meditation at particular time of the day and stick to it.
• Mediate as long as you enjoy it and do not treat it as a chore. This is especially important when you have started practicing it.
• Choose a specific location in the home for practicing this fitness system. Ideally, this place should not have much of noise or disturbances.
• Educate yourself. You can gather information about this beneficial fitness system from Internet, exercise books and DVDs.
• Respect your meditation time. Switch off your phone and devote your full concentration to it. If you live with your family, make sure that they don’t disturb you during this particular time.
• You can opt for light stretching exercises or yoga before you start doing meditation. While stretching activities prepare your body and mind, yoga relaxes the muscles and helps in the movement of energy throughout the body. These makes switching over to meditation easier and faster.
• Do not stress yourself. This is especially important for all those who have started practicing meditation recently. In the beginning, it is normal for the mind to deviate. With regular practice and loads of determination, you will find it easier to concentrate.
• It is important to invest in a high quality meditation cushion. If you require other things that will allow your body to be comfortable, get them.

It is important to remember that like any meaningful and lasting relationship, meditation, too, requires energy, commitment, patience and a deeper level of understanding. Incorporate the above-mentioned tips in your meditation routine and it can become a powerful tool to change your life.

Drop Pounds Faster with Adequate Sleep

In the 21st century, most of us hardly have the time for a good sleep. Unfortunately, sleep deprivation can give a number of problems such as stress, depression, mood swings, irritability etc. In fact, many research studies have proved the fact that following certain tips before and during the sleep time may help you to lose weight. We provide few tips regarding how you can drop the pounds while sleeping.

• Aim for sleeping 7-8 hours every night. Studies have shown that when we sleep less, our body craves for junk foods. It quickly breaks down the simple carbohydrates (found in junk foods) to get energy and this contributes to weight gain. Some studies also suggest that when the body is deprived from adequate sleep, it tends to store food as fat, instead of using it as fuel. In addition, opting for 7-8 hours of sleep keeps the metabolic rate high during the daytime.

• Strength training exercises can help you to lose more weight during sleep. These workouts help you to build lean muscles and 1 pound of lean muscle can burn 50 calories. In fact, strength training helps the body to melt away the extra pounds even after the end of fitness sessions.

• Try to avoid carbohydrates for 6 hours before you hit the bed. When you reduce the intake of carbohydrates before bedtime, the body burns fat for energy. This helps in weight-loss.

• Drinking green tea before you hit the sleep button can help you to drop weight. Green tea enhances the metabolic rate and this, in turn, helps to shed the extra weight.

• You can also try meditation and relaxation techniques before you go to sleep. Relaxing helps the cortisol levels to drop and this allows the body to burn more number of calories.

All the above-mentioned tips will help you to lose weight while sleeping. Apart from following these suggestions, do not forget to consume a healthy and nutritious diet. Also, go for regular strength training and cardio-vascular workouts.

Grab Low- Calorie Medifast Pancakes for losing weight

Most of us would love to indulge in hot and delicious pancakes anytime of the day. However, pancakes are usually rich in calories and are seen as a threat to the healthy eating plan. Well, not anymore. With Medifast bringing you low-calorie and yet yummy, golden pancakes, you no longer need to sacrifice taste for health. Read on to know more about the intriguing details of these Medifast chocolate chips pancakes.

Ingredients and Calories -The ingredients of this low-calorie food include whey protein concentrate, rice flour, oat fiber, dried eggs, semi-sweet chocolate chips, soy protein isolates, and dried apples. These pancakes contain 110 calories per serving and 15 calories from fat. It can be mentioned here that the serving size is 31 g/1.11 oz.

Nutritional information-Medifast chocolate chips pancakes contain fats (1.5 grams), cholesterol (5 mg), carbohydrates (14 grams), protein (11 grams), sugars (4 grams), dietary fiber (4 grams), sodium (240 mg), potassium (140 mg). It can be added here that all the above-mentioned quantities have been measured per serving.

Vitamins and Minerals-This low-calorie food has 24 vitamins and minerals which include Vitamin A, C, B6, B12, D, E, K, iron, copper. While all these vitamins are essential for the maintenance of overall health, iron helps in blood circulation and protects the body against stress. Copper, on the other hand, helps the body to use the iron in the proper manner, along with other health benefits.

Gluten-free-Medifast pancakes are gluten-free (certified), so those who wish to exclude gluten from their diet can opt for these products.

Vegetarian- These fluffy pancakes are vegetarian, so people with any type of food preferences can place orders for them. In addition, they do not contain any artificial flavors or colors.

The information that we have provided above proves the fact that Medifast pancakes are tasty and yet does not interfere with healthy eating plan. So what are you waiting for? Rush now to place your order.

Tips for Reaping the Benefits of Kickboxing

Kickboxing can be an ideal fitness system to all those who are looking forward to a total body workout. Kickboxing helps to lose weight (1 hour of kickboxing fitness session burns 350-400 calories) and increases flexibility, strength and stamina. In addition, it helps to learn simple self-defense techniques, which in turn, can make one feel confident and empowered.

However, one must follow certain guidelines before and during the kickboxing classes. We point out few such useful tips.

• Before you join any kickboxing exercise session, learn about your current fitness levels. Kickboxing is a high-intensity exercise program, so it won’t be a good idea to indulge in it if you have been leading a sedentary lifestyle for long. Rather, first prepare yourself physically by opting for low-impact exercise programs and building up a higher level of endurance.

• It is advised to join a kickboxing session where the fitness instructor is a qualified and experienced professional.

• Select carefully the clothing that you are going to wear during the kickboxing exercise program. Choose clothes that are loose and comfortable because they will permit your legs and arms to move freely in various directions. It is recommended to opt for cross-trainer shoes because they will allow side-to-side movements. Gloves and hand wraps may also be required during this exercise session.

• Controlled movement is the key to an ideal kickboxing workout. Avoid kicking too high because overextending yourself can give rise to sprained knee or pulled muscles. You can start the exercise session with low kicks in order to become comfortable to the right kickboxing technique. This is especially important for beginners since they can fall prey to injuries while trying out complicated kickboxing moves.

So now that you know the tips, rush to experience this high-impact and useful fitness system.

Opt for Healthy Eating Plan While Dining Out

There are many who think that eating out is not an option for fitness freaks. Well, this is not a right notion. One can always eat out at restaurants while maintaining the ideal intake of calories. All one needs to do is to be aware of some simple techniques that will help him/her to stick to the healthy eating plan. Here we go-

While eating out, opt for meals that include lean proteins (chicken, fish, and beans), vegetables (French fries and potato chips don’t fall in this category) and whole grains. Whole-grains may include brown rice and whole wheat bread. So when you are required to make a choice between a whole-wheat turkey sandwich with vegetables and a cheeseburger on a white bun, choose the former.

• Chew the food slowly and relish its taste, flavor and texture. In addition, consuming the food slowly allows easy digestion and stomach gets the signal that it is ‘full’. This prevents overeating. It is advised the chew the food twenty times (per bite) or until it is totally dissolved.

• When it comes to beverages, avoid sodas, energy drinks that usually contain empty calories. Drink loads of water or go for low-fat milk.

• While eating out, health-conscious people should avoid ordering fattening desserts. If you are having a hard time resisting your sweet cravings, ask for a fruit. Alternatively, opt for a low-calorie ice cream.

• Avoid eyeing other food items on the table. It may evoke sympathy towards you and your family or friends (with whom you have gone out) may feel pressurized to offer the high-calorie foods to you. In addition, they may feel guilty for consuming fatty foods, while you are sticking to low-calorie items.

Eating out can be one of the finest pleasures of life. With these tips, you can take stick to your healthy eating plan, while enjoy yourself at the same time.

Flaunt a Taut Stomach Post-Pregnancy

In the fitness conscious age, most women would love to flaunt a perfect figure even after having a baby. However, losing weight after one has become a mother is not an easy task and requires tremendous patience and determination. Many women accumulate little fat on their stomach after the birth of their baby and following certain tips may help one to slip back into her favorite pair of jeans. Here is how you can get rid of the post-pregnancy baby fat.

• Chalk out a healthy diet. Eat lots of fresh fruits, vegetables. Ideally, your diet should consist of the right balance of proteins, fats and carbohydrates. Do not forget to include the essential vitamins and minerals in the diet. Consult with the doctor to know more about your body’s requirements post-pregnancy.

• Include pelvic workout in your fitness program. It will work on the stomach muscles and make the belly appear toned and tight. Lie down on your back and ensure that the knees are bent completely. Move the pelvis backward while you tighten the abs. After you are done with this step, breathe out. Gently push the lower back on the floor. Hold on for few seconds (4-5 seconds is enough), inhale and relax.

• Swimming three days, a week can help you to reduce the extra amount of belly fat. Choose a class where a certified professional trainer is available so that you get the right training and fulfill your fitness goals.

• Incorporating exercise balls as part of your fitness program may help you to get in shape. Working out with the help of fitness balls is a fun and interesting way of reducing the bulging tummy.

It is important to avoid high-impact, strenuous fitness programs immediately after having a baby. Post-pregnancy, the body requires time to heal, so wait for a while before you start doing the rigorous workouts.

Dancing, Weight Loss and Mental Health

It is very rare to encounter an effective dancer who is morbidly obese. There is a reason why ballroom dancers have flat stomachs. Even the backing dancers in hip hop and pop music will have lithe bodies. This is because dancing is one of the most effective ways to lose weight. It is a very enjoyable activity and you end up losing weight in all sorts of places without even noticing it. Above all dancing is a community activity which can reduce the loneliness of single life.

Keep dancing into your old age

If you feel that weight loss is no longer a serious issue, you should not give up on dancing. The dance routines can be made a bit simpler in order to ensure that your body is not straining too much. At the same it is a good idea to keep in touch with your old dancing partners so that you are in a position to enjoy their company at all times when you need it. Dancing is both a skill and a pastime.

The great thing about dancing is the fact that there are so many genres that you are virtually guaranteed a niche. It will never come to pass that there is no way that you can find a dance that is interesting. All you need to do is keep dancing and the rest will fall into place. The routines that you follow will not be of the utmost importance. Your continued enjoyment is what matters at this stage.

Dancing and mental capacities

Recent studies have shown that dancing is one of the most stimulating abilities for our mental capacities and it is recommended for elderly people to dance at least once per week in order to keep prevent the loss of mental abilities. Scientists have speculated about the reasons for this astonishing effect and the most probable answer they came up with is that dancing not only keeps our body healthy but also demands mental presence, concentration and improvisation. They found that the dances that have the highest correlation with absence of diseases such as Alzheimer's or Parkinsons's disease are dances like swing. In fact, the study was done on people who learned to dance in the 1920s or 1930s. These dances are very vivid and constantly demand the dancer's attention and improvisation. The correlation between mental health and these dances was even greater than the correlation between mental health and playing memory-related games such as chess or different card-games.

Senior Fitness Programs- Get Addicted to Life

One of the most common fitness myths is that only young people can benefit from fitness strength training and aerobic exercises. Studies have proved that exercise can be equally beneficial to older adults and it can bring many positive changes in their lives. Below are few options for people who want to remain fit and active despite being senior members of the society.
Senior Fitness- Older adults who are new to fitness or those who are veteran gym members can consider this exercise routine. This fitness program can help you to enhance your endurance, strength, flexibility, balance and mobility. Senior Fitness program includes workouts that are easy to follow and fulfill the requirements of any older adult.

Silver and Fit-Silver and Fit targets and works on the whole body. It combines aerobics and strength training exercises in the perfect way and creates an energetic and positive environment. The fitness program Includes exercises that will enhance balance, cardiovascular endurance flexibility, coordination and muscular strength.

Silver Sneakers Cardio- This exercise program is ideal for all those who prefer low-impact aerobic workouts. It has been designed in a way so that people of any fitness level can be comfortable with it. A chair is incorporated in the workout session and you can use it to push your body out of the comfort zone.

Senior Sneakers Strength- The main aim of this workout program is to make the seniors strong and tough. To be more specific, it includes exercises that increase strength of the muscles, agility and range of motions. It also helps in the enhancement of the skills that are essential for daily activities.

It can be mentioned here that the fitness instructors of all the above-mentioned exercise programs are highly qualified and specially trained to meet the requirements of the older adults.

Stay fit and active!

Medifast – Lose Weight Fast and Safely

Dieting is probably one of the best ways to lose weight. And if you are interested in diet programs, you must have come across the countless numbers of ads of Medifast by now that are plastered all over the Internet. To begin with, Medifast diet programs, one thing must be mentioned that this program can actually help you to lose weight fast and safely. You need to eat just six meals a day for get rid of those extra fats. Medifast is a meal replacement weight-loss program developed by a physician of Johns Hopkins University. It was originally developed for the surgery patients to lose weight quickly before their surgery.

Considering the result of this diet in weight loss program, Medifast was made available for common people for achieving their weight loss goals. This low fat weight loss program is portion-controlled and nutritionally balanced. Better yet, this weight loss program is more effective than traditional diet plans. In addition to meal replacements, Medifast also use real food; thus, making it more sustainable program for food craving people to go through their diet plan.

Many believe that diet programs are associated with starving; they can no more have their favorite food and snacks are taboo. As a result, a lot of people tend to give up their diet program after a while. And those who continue to follow often suffer from nutritional imbalance, as many cut off their carb and fat intake completely. But with Medifast diet program, you get to eat nutritionally balanced food. Since the meals are portion-controlled, it boosts your metabolism to lose weight. Instead of the usual three meals a day (breakfast, lunch and dinner), you are required to take six meals at a regular interval of two to three hours.

This also helps you to avoid overeating, one of the main causes of obesity.

Avail the effective fitness accessories

Earlier we had discussed about few fitness accessories that can be used by people who are fond of fitness strength training and weight training. Today we will bring you some more intriguing fitness products. Read on to know about these products in details.

Adjustable Uni-Vest

• People of any body type can wear this vest.
• This unique vest has got eighteen adjustable 1/2 lb. weights (which comes to 9 lbs total) and can hold up to 20 lbs after you are ready for lifting more weights.
• The flexible rubber weights have been designed in a way so that they provide support and comfort to the body.
• Uni-Vest comes with overlapping elastic strapping system that holds the torso tightly. At the same time, it allows the chest to contract and expand during rigorous weight training sessions. The heavy nylon shell of the Uni-Vest makes it a flexible, comfortable, long lasting and safe fitness product.
• You can avail additional weights once you are ready to enhance your plyometric resistance.

Indian Clubs- Louie Simmons (the famous powerlifter who made first Elite total in 1973 when no gear was used) uses the Indian Clubs for the rehabilitation of his shoulders. Incorporating Indian Clubs as part of the fitness routine has made Louie’s shoulders and arms strong. The benefits of using this fitness accessory are discussed below-

• Indian Clubs make ligaments and muscles in the elbow, wrist and shoulder girdle stronger.
• With this fitness product, you can opt for ‘circular weight training’ exercises. Incidentally, these exercises are not possible with conventional forms of equipment.
• Indian Clubs help to maintain joint flexibility and greatly improves the range of motion.
• With this fitness accessory, you can reduce the risk of injury.

We have provided a brief review of the hottest fitness products. Opt for the one that suits your requirements the most and don’t forget to have a great time!