Category Archives: FITNESS


Burn fat, summer edition – Part 1

Summer is the season in which you will have to throw away the thick winter clothes and put something sexy and emphasize your figure.

 Winter slows down metabolism and  alongside the many holidays we eat not the healthiest food,therefore it is normal to put in some extra kilograms.

 Now is the last train that you should definitely catch if you have missed for one reason or another the other – bring  into shape for the summer season.

 So start with the principle of the pyramid. The fastest way to get in shape (less body fat percentage) is cardio. It can be practiced both in the gym and outdoors – in the park or a stadium for example. I recommend you to combine both. When the weather is nice, you can run outdoors, preferably on level ground, but it  is preferable to be equipped with a calorimeter so that you can see how much you burn.


9 Winter Olympic Sports that Burn the Most Calories

As we all cheer on our native or adopted countries’ top athletes in their pursuit for excellence in competition, for those of us not blessed to be chosen to represent our respective nationalities at this Winter’s games, here are nine sports you can adopt and gain their calorie-burning and physique-defining benefits.

1. Skiing (350-1,000+ calories per hour)

Cross-country skiing is the best when it comes to caloric burn, netting you upwards of 800 to 1,100 calories in an hour. Enjoying a day on the slopes can burn between 400 and 600 calories. Another family-friendly activity, this one tends to run a little more in the pocketbook for lift tickets and equipment rental.

2. Biathlon (500-900 calories per hour)

Cross country skiing plus guns equals biathlon. Probably the most taxing winter Olympic sport in terms of focus and physicality, biathlon training can burn you anywhere from 500 to 900 calories per hour. This mainly comes from the cross-country skiing portion, so the longer you ski, the more you’ll burn.

3. Ice Skating (300-900 calories per hour)

One of the greatest ways to torch your pounds is skating! Whether you want to take a few leisurely laps around the rink, which will burn you anywhere from 300 to 400 calories an hour, to stepping it up to skating for speed and endurance, which can shred upwards of 900+ calories per hour, skating is a great winter time activity that can include the whole family.

4. Snowboarding (300-800 calories per hour)

Finally finding Olympic status within the last two decades, snowboarding is another great way to shred calories while you shred powder. Moderate boarding can burn upwards of 400 calories per hour, while really tearing it up can help you spend about 600 to 800 calories in 60 minute’s time.

5. Ice Hockey (400-700 calories per hour)

One of the most physically demanding sports, ice hockey has a storied Olympic past. It also can provide you with a great, competitive workout. On average, a pickup game of hockey will burn you about 400 to 700 calories in an hour, depending on the speed and intensity at which you play. If your game lasts longer than an hour, you can burn upwards of of 1,100-1,200 calories or more, so make sure you get plenty of hydration and fuel for your body post game.

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click for full size

6. Freestyle Skiing (400-600 calories per hour)

Another one of those are-you-serious-about-this sports, freestyle skiing is physically demanding on the body and requires a degree of athleticism. While most of us would probably burn on the low end (say 300 to 400 calories), pro freestylers can burn anywhere on the 500 to 600 calories per hour range.

7. Sledding (400-600 calories per hour)

While you may not have a bobsled, luge or skeleton in your garage, no need to fear! The concept is roughly the same for those of us with toboggans or sleds at home–sledding will help you burn in the neighborhood of between 400 to 600 calories per hour…more if you have little children to chase down! If you think about it, dragging that sled back up the hill is a workout. Take note of form and physique of the sled handlers in this year’s games, and you’ll see why sledding is a great workout.

8. Ski Jumping (250-500 calories per hour)

If you do, and you carry your skis, you will burn up in the area of 250 to 500 calories in an hour. Good luck on the landing!

9. Curling (250-400 calories per hour)

This is the perfect winter sport for you if you like brooms. And though seemingly silly, you can actually burn between 250 and 400 calories an hour by curling. So get to sweeping!

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click for full size

Winter sports – fun and useful fitness

Besides romantic and quite cold, winter can be fun.

Never stop maintaining good physical shape just because of the cold and snowy weather.Here you will rediscover the many activities that can be done during winter.

The movement in the snow using snowshoes is not only fast and convenient, but is quite useful for strengthening the leg muscles.

According to experts, the long snowshoeing burns about 774 calories an hour for women and 1046 calories per hour for men.


Skiing improves balance , coordination and works on a large number of muscle groups. Cross country skiing is also quite an intense winter sport. It Helps in training of the majority of the body such as the shoulders , arms, back, chest , abdomen , buttocks and legs.

This sport can burn more calories than any other. Cross country skiing is a good cardio workout.

Ice skating is  great aerobics. It burns about 20 calories per minute. Improves the vestibular system and coordination.


Each game in the snow strengthens the tone of the body , strengthens the immune system and stimulates the production of endorphins , which improve our mood .

To reduce depressive episodes typical of the winter season and around New Year euphoria, take the time to enjoy the winter and improve your physical condition.

Thus reducing the sad thoughts , stress and anxiety .

5 Health tips that will change your life

 Choosing a healthy lifestyle can lead to a longer, more fulfilling life. Improving your physical and mental health has a positive effect on everyone around you.

You can teach your family and friends better habits through example. There’s no need to be intimidated by the idea of living healthier. Make a few small changes and see big results.

Get Moving

There are exercise programs out there that promise amazing body transformations in a short amount of time but they’re grueling. If you love that kind of challenge then go for it! To begin an exercise regimen that’s less extreme, start with walking. Walking is a great way to ease into exercise and is less taxing on your joints than jogging or running. Even a 10 minute walk down the street will increase your stamina and boost your metabolism. When the weather doesn’t permit walking outdoors, try the local gym. Elliptical machines are kinder to your knees and with their adjustable resistance you can increase the challenge as muscles strengthen. A treadmill is a great way to get walking too and with the adjustable incline you can experience the unique challenge of traversing hills.

Hydrate Properly

Drinking enough water is vital to your health. Proper hydration aids in digestion, organ function and protects joint health. Consuming the proper amount of water daily keeps your skin healthy and helps flush out any toxins in your system. You need to drink more water when you’re exercising because you sweat it out. Sports drinks are okay after a strenuous workout because they replace electrolytes but be aware that they contain sugar and added calories that you won’t find in water. Fruit juices are good hydration too because they have vitamins and minerals but even the most natural juices contain sugar and sometimes high amounts of sodium.

Fresh Air and Sunshine

Venturing out into the sunlight has many benefits, a major one being that when your skin is exposed to sunlight, it produces Vitamin D. Vitamin D helps your body absorb calcium which is vital for building and maintaining strong, healthy bones. Low levels of Vitamin D can lead to certain cancers, obesity, high blood pressure, diabetes and depression. Vitamin D’s ability to aid in calcium absorption prevents bone diseases like osteoporosis and rickets. Sunlight isn’t the only source of Vitamin D, it can also be found in fortified dairy products, cod liver oil, eggs and fish like salmon and tuna.

Rest and Relaxation

Never underestimate the importance of a good night’s sleep! As hectic as your life is, your body needs time to recharge. Insufficient sleep can lead to fatigue, depression and anxiety. Even just a few nights of not enough sleep affect your mood, judgment and memory. Longer bouts of inadequate sleep can lead to health problems like depression, and heart disease. You might be tempted to try and work through a problem by staying up all night but it’s better to sleep on it. Quite often the right solution presents itself in the morning after a good night’s rest.

Eat Naturally

A good rule of thumb to use when grocery shopping is if you can’t pronounce the ingredients then you shouldn’t be putting it in your body. Fresh fruits and vegetables, lean protein, and whole grain foods are best for your body. Many breads that claim to be whole grain and nutritious are also full of preservatives and excess sugar. Take eating healthy a step further by baking as much food as you can from scratch. You’ll gain peace of mind knowing exactly what ingredients went into the food you’re eating. Also, keep an eye on eye on the nutritional labels of the foods you ingest and even the meds or treatments you use on your body (toothpaste, bodywash, etc).

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5 unexpected benefits of sport

1. Memory Improvement

6-month study at the University of British Columbia , Canada, shows that older women who regularly perform aerobic exercise have a much better memory than their contemporaries who do not exercise. The results were obtained by comparison of the ability to store and reproduce the words and events in the two treatment groups. Training regimen – twice a week walking 40 minutes while maintaining 70-80 % of the target heart rate for the age group.

Furthermore , in other studies, it was shown that sport can partially compensate for the cognitive decline due to long-standing high intake of fat.

2 . Reinforce the impact of vaccines

Investigation of the Iowa State University has shown that sport increases efficiency of influenza vaccines . 90 minutes of jogging or cycling twice a week doubled the levels of antibodies against the virus two months after administration of the vaccine as compared with control group. Scientists offer two possible mechanisms explaining this impressive discovery – strengthening of immunity or help spreading the vaccine outside the application site. It is entirely possible also that dependence is true for other vaccines.


3 . Improving self

A study published in The British Journal of Sports Medicine, shows that children practiced before the test , have better concentration and self-control during the test . Scientists say this is due to the increased blood flow Crum frontal lobe , which is involved in the thinking and planning of targeted actions.

4 . Reduces the risk of psoriasis

Psoriasis – autoimmune inflammation of the skin occurs at a frequency of 1:40, more often in women . Doctors at Brigham and Women’s Hospital in Boston , USA, show that about two hours of vigorous exercise a week cut the risk of psoriasis by 30%. The bad news – the exercises have to be really energetic, so here walking is not an option .

And one perhaps not so unexpected benefit of the sport:

5 . Exercise brings us more candles on the cake

Undoubtedly , the best news for all lovers of active life – 15 minutes of light aerobic work day prolong life an average of three years. Data from the National Health Research Institute of Taiwan, who studied more than 400 000 people before you reach this very important conclusion. The researchers reported an average 10 % less cancer and 20% less cardiovascular disease in its active participants, compared with their peers sedentary .

Jumping Rope – Benefits and recommendations

Jumping Rope for the Heart

Regular exercise of jumping rope reinforce the cardiovascular system and burn calories with remarkable speed.

According to a study published in the journal PLOS ONE, 10 minutes of jumping rope burn calories comparable wasted in 30 minutes jogging.

Jumping rope is a great cardio workout for weight loss and coordination. 30 minutes of jumping rope, one who weights  about 70 kg will lose an average of 600 kcal , while one who weights  about 100 kilograms would spend more than 800 kcal.

Benefits for the cardiovascular system and overall health – controls blood pressure , increases endurance, improves coordination of limbs and more power will be felt only after 2-3 weeks of regular workouts with about 150 minutes of jumping rope weekly. This time can be divided by 30 minutes per day , 5 days per week .

If 30 minutes a day is too much , the duration of training may be reduced at the expense of intensity . With sessions of 15 minutes a day to achieve the same effect as 30 minutes if the train interval basis. Experts advise compliance with the following cycle : 1 minute slow jumping, followed by 20 seconds and 10 seconds hurried as fast as possible . This cycle was repeated 10 times , followed by a break for 2-3 minutes.

Another way to increase the intensity of your workout is to complicate the element of jumping – instead of once , between the swings of the rope can be hopping twice. If this is too complicated for some beginners, there are other techniques – for each jump knees are lifted as high and close to the chest.


It Must also be considered the influence of the surface on which the sport is done . It should not be too soft, it slows the speed and jumping can cause the rope to bounce uncontrollably. Rubber flooring in gyms and halls, carpets or soft ground – all are unsuitable for jumping rope . Asphalt and concrete , on the other hand, are too hard – the mechanical stress of landing or unintentionally inevitable crash on its feet too hard earth loaded and worn joints.

The most suitable surfaces for jumping rope are wooden floors, pavements playground and running track at the stadium. They take part by virtue of the landing and provide optimum stability.

Before jumping rope is absolutely essential to warm up for at least 4-5 minutes , and always begins with a few minutes slowly jumping.

Idea cardio winter

It is important to do cardio in the winter

One of the best alternatives – swimming. Yes, swim! This is probably the best alternative after sprints . Swimming is a great substitute because it can be implemented as endurance (long-distance ) and Explosion ( short distances). Furthermore, an overload of the upper body, and specifically the back and arms , which will increase your results in the gym .

Naturally, the disadvantage of swimming is that it does not excercise enough the legs and lower body as a whole. Therefore , for maximum effect , combine swimming with some form of interval cardio . The best option in the winter would be swimming + climbing stairs / hill. This maintains the your condition  , and even improves it , while at the same time loads your body in different ways. In any case, you win! If nothing else , maybe for a moment you feel like Michael Phelps .


So try swimming as an alternative for several weeks. Who knows, you might even like it more than running. 

7 ways to keep your fitness motivation

Even the most motivated athletes at one point say, “Well, I’m sick.”

However, this is not inevitable . There are tactics that will help you keep your motivation for sport :

1. Setting clear goals

What exactly do you want to achieve with your workouts ? To lose X pounds? Determine exactly how much . To earn tiles ? To get bigger biceps ? To fit in the pants that you can no longer zip up ? Define clear targets , so you can hunt them .

2 . Set a deadline

Maybe it’s a wedding, which you have been invited to. Or a Meeting or class . Or any event. If you have an exact date to which you want to get in shape, it will be easier to maintain focus and concentration.

3 . We set achievable targets

If your goal is to take off 10 kg , it can rather discourage you , because it will happen slowly. And in time you will lose your motivation to train and take care of yourself.

Instead, the largest target fragment the small targets. Start with 2-3 pounds – sounds much more feasible , right? Then continue with 2-3 and so on until achieving the great goal .

4 . Remember purpose from time to time

If you are obsessive in training , it can have the opposite effect – it can make you get bored of them. So do otherwise. Forget for a moment about the purpose and focus on the process. More precisely, on what pleases you . Make training fun – listen to music , use the time to rest your mind , etc. This will help you perceive your time of training as a time for fun , not as a liability. This is essential in order to fight the boredom .

5 . Diversification

Do not do the same exercises every day. Change the running with swimming. Try different sports. The more diversity , the better .

6 . Save on Sports

If it is hard to motivate yourself , try to sign on any training or sport. Group is something that motivates you and if you work with other people , it can help you fight the boredom . Also, if you make new friends in this group it will be easier not to miss training.

7 . Determine the time for training

And keep it as follow other commitments in your schedule . So training will become a habit that will help you maintain your motivation . It is believed that a habit is established for 21 days , which means that you need this time to get used to doing your workouts , then it will be easier to keep practicing .

What motivates you

Motivation is different for different people. The important thing is to find what motivates you and never stop practicing. Do not let boredom and fatigue keep you from taking care of yourself.

How to Get a Full-Body Workout with a 2-Minute Circuit

A circuit routine is excellent if you’re trying to get your entire body in shape, but you just don’t have much time to work out. A good circuit workout will hit all of the muscles in your body, pushing them to their limits with just a few exercises. You should aim to do a circuit workout three times a week, every other day.

We’ve put together a simple circuit routine that you can do quickly and easily. Each circuit should take you only two minutes.

Military Presses

This exercise hits your chest and it definitely makes the triceps burn. The focus, however, is on your anterior deltoids and trapezius muscles, helping to define them and increase them in size. It’s a great upper body workout that even hits some of the muscles in your back.


This is a tough one to do, and getting it right will take some practice. Make sure to use the correct form, as it’s the best way to prevent injuries to your knees. Add weight if you can handle it, or just use your body weight if you’re new to this exercise.

Mountain Climbers

Mountain climbers focus on your core and, as it’s a high-intensity exercise, you’ll some cardio in too. This is an isometric (static) exercise for your upper body, but it’s the legs and core that feel it the most.

How to Get a Cardio Workout without Leaving Home

Snow has blanketed much of the country for the last few weeks, making it very difficult to get out of the house and get to the gym. Those that depend entirely on the gym for their exercise are going to suffer, but thankfully you can get a great workout without ever having to leave your home.

How is this possible?

Simple: you don’t just have to run, cycle, or use the elliptical machine to get a great cardio workout! Weightlifting can be an excellent cardio workout when done right, and you’ll find that a lot of body-weight workouts are great for building muscle as well as getting your heart beating. Running isn’t the only awesome workout, but you can do all kinds of exercises to push your heart.

With the workouts below, you’ll have a great cardio session without having to brave the cold.

Day 1

Do each of the following exercises for 20 seconds at full intensity, and rest for 10 seconds.

  • Kettlebell swings
  • Squat jumps
  • High knees
  • Jump Lunge

Beginners should do three rounds of this workout, intermediates should do five, and more advanced exercisers should go for 8 rounds.

Day 2

Do the following:

  • 10 push-ups
  • 30 bicycle crunches
  • 10 burpees
  • 60 seconds of plank
  • 10 lunges (each leg)

Do all of these without stopping, and give yourself a one minute rest before moving on to your second round. Do three rounds if you’re a beginner, or go for five if you can handle it.

Day 3

Do the following:

  • 30 seconds of right side plank
  • 30 seconds of left side plank
  • 30 seconds of plank elbow hold
  • 10 lunges (each leg)
  • 10 burpees

Give yourself a 60 second rest, and do no less than three rounds of this exercise.

Day 4

Do the following:

  • 20 burpees
  • 20 mountain climbers
  • 10 push-ups
  • 10 lunges (each leg)
  • 60 seconds in plank position

Give yourself 60 seconds to rest, and do no fewer than three rounds.

Day 5

Do the following:

  • 10 lunges (each leg)
  • 60 seconds in plank position
  • 30 crunches
  • 10 push ups
  • 30 bicycle crunches

Give yourself one minute to rest, and do at least three rounds–go for five if you’re in better shape.

This workout just spans five days, but you can use the exercises from the various workouts if you want to work out a sixth day. You’ll find that this workout will be surprisingly good for your heart as well as your muscles.

The reason that it’s so great is that you never stop moving, so all of the muscles in your body will be worked before you take a break. Your heart will be forced to pump hard in order to provide all of the different muscles with enough energy, so it will work until you take your 60 second break.

Doing rounds ensures that your muscles are stressed properly, and you can even build muscle using these body-weight/weighted exercises. You can use a few simple free weights, or you can find body-weight exercises to replace the kettlebell exercise in Day 1. The most important thing is that you push hard!


For many people getting up early in the morning is a challenge, but for sports at dawn and word is out.

However, if you decided that you want to start moving more and get in shape and purpose considering his morning jog, then by have some tips for you.


Do not throw the first time a major marathons and fast speed. Start slowly and with shorter distances and over time increase the pace and mileage. No point running five minutes as sprinting, then barely moving.

By the time you get used to it, you can get some weights to hold in your hands while running. This will help to shape the arms, and to increase the load.

Jogging at Sunrise



Fitness Formula Gender

Formula gender

Men want more mass , and women – are weaker – they say fitness experts quoted “Reuters ” .

Hormonal and structural differences between male and female bodies define the various needs and goals in the gym .

In men as healthy heart is particularly important because the whole heart problems occur in men at a young age. For this purpose, it is better to do cardio activities with low load such as cycling and swimming.

Women , in turn, have often bone problems , especially over 40 years of age as well from a young age to focus on aerobic exercise hard enough as running, step aerobics and jumping rope.

It is also important for everyone to practice in a way that makes him feel good . In men as flexibility naturally declines with age , which means that exercises that require flexibility (eg yoga or Pilates ) are not as suitable for men as there are for women. Men are more suitable for more intense workouts , running long distances , etc.

Want to Get Fit? Get a Pet

Do you have a pet or are you thinking of getting one? Getting a pet could be beneficial to your physical and emotional health. Having a pet at home is incentive to move more in general and can help relieve stress. According to a study published in the Journal of Personality and Social Psychology, pet owners tend to be happier, more physically fit, less worrisome and lonely, have greater self-esteem and be more outgoing and conscientiousness than non-pet owners.

Pets Increase Physical Fitness

The possible higher level of physical fitness of pet owners may be due to increased leisure-time physical activity you spend with your pets. Another study published in 2011 in the Journal of Physical Activity and Health found that people who have dogs are more physically active overall, than those who do not have dogs. Researchers of this study used data from an annual health survey directed by the Centers for Disease Control and Prevention and the Michigan Department of Community Health. Another study conducted in Australia and published in 2008 in the International Journal of Behavioral Nutrition and Physical Activity found that when participants who walked less than other participants got a dog they increased their walking by 30 more minutes per week. This finding indicates that getting a dog is encouragement to walk.

Dogs vs. Cats

Walking is a low-impact easily accessible exercise that allows you to stay active while keeping your dog happy. If you own an indoor animal, such as a cat, you may not get the same amount of physical activity as with a dog, but you can receive similar emotional benefits. The emotional health benefit of having a pet can be allotted to companionship as studies conducted in nursing homes found that long-term care residents who received animal-assisted therapy-spending time with a dog just three times a week was shown to reduce feelings of loneliness. The residents also showed less feelings of loneliness in comparison to residents who did not receive the therapy. Spending leisure-time physical activity can be emotionally beneficial, relieve stress and add movement and exercise to your day even if you play inside with your animal.

Dedicated Time

A good way to add physical activity to your day is to designate an amount of time, preferably 30 to 90 minutes per day, to spend with your animal. Designating this time means using it to for physical activity. If you have a dog, bring your dog to different parks and paths. Some areas have dog parks and swimming pools designated just for dogs. If you have a different animal that you cannot walk with, go to your local pet store and find toys that involve both you and your pet to be physically active. Make sure to check with your physician and your pet’s veterinarian about how much and what type of physical activity is safe for you and your pet.

The 6 Jobs that Burn the Most Calories

The American College of Sports Medicine recommends 150 minutes of moderate-intensity exercise each week for most adults. Exercise has been linked with the reduction of stress, improvement in sleep, and weight loss. With many of us in sedentary jobs and juggling outside activities such as school, children and errands, it can feel like exercise is impossible to squeeze in. If you find yourself struggling with balancing both work and exercise, there are many jobs out there that incorporate both.

1. Personal Trainer and Fitness Instructor

No surprise here. Personal trainers and fitness instructors do truly practice what they preach. Personal trainers will often benefit from working out alongside their clients, ensuring that they are performing the exercises correctly. Fitness instructors have to do exercises with even more stamina and energy, which can prove to be a great workout. A one hour group class can burn some serious calories. Classes being offered at local gyms include a wide variety of interests such as Zumba, Pilates, boot camp and spin.

2. Valet Parker

If you are looking for a job that will keep you moving, then a valet parker is for you. Working in valet, you are constantly on your feet and moving. If it is a busy day, it is not uncommon to see a valet parker running to get your car. Since the job is dependent on tips, it is even more incentive to get a move on. Being on the go for an eight hour shift can burn some major calories.

3. Construction Worker

Most areas of construction are labor intensive. A career in this field, which includes such jobs as carpenters and builders, utilizes key muscles by lifting, carrying, and laying heavy materials. From the time their shift starts until it ends, they are constantly on the move. Since many are paid upon completion of a project, it provides more incentive to keep up the intensity.

4. Firefighter

In order to become a firefighter, a fitness test must first be completed and passed. One of the most calorie-scorching portions of the test requires them to carry a weighted backpack while climbing five flights of stairs. Although not every day is comparable to that of the fitness test, when there is an emergency firefighters have to rely on their speed and strength to get the job done.

5. Tour Guide

Tour guides get the best of both worlds by being able to explore many beautiful sites as well as burning their fair share of calories during their shift. Tour guides are often found in common tourist locations including museums, tours, and excursions. Tour guides are often on their feet for many hours during their shift. If you happen to work as a recreational tour guide, being able to lift and load equipment may also be part of your job requirement.

6. Military

In order to be a part of the military, being in good physical condition is a requirement. The training that those in the military complete makes the civilian boot camp workouts seem a whole lot easier. Their drills commonly include exercises such as crawling, running, jumping, and push ups. It is important for those in the military to be able to maintain physical strength due to the many responsibilities that they have to endure when deployed.

Benefits of swimming

Swimming is a skill that besides brings pleasure and many polezno.To is a sport for all ages. It can be practiced by both children and adults.

Systematic swimming support the functions of the growing child’s body , has healing and hardening effects , develops and strengthens the muscles of the body.

Diving Day One - 13th FINA World championships

Colder compared to body temperature water irritate the skin. This stimulates respiration and increased metabolism. Swimming contributed to the development of respiratory , chest and his muscles. It is very useful in various types of spinal deformities suffered by a large percentage of children, especially school age . Swimming is a sport that is useful even in the most severe damage to the joints . It is regarded as therapy for children with cerebral palsy and plays a big role in their physical and mental development.

All children , even the little ones love to play in the water. Swimming sports is important not only for physical development . It is a tool for active recreation to eliminate fatigue from physical and mental work to combat neurosis in children .

How to move more

Clearly, you’re busy . This is even an understatement. Work, study , friends, girlfriends , children, parents, pets – these are just some of the things that most likely fill your days .

And one thing remains often overlooked in everyday life – physical activity.

And even when you have time free from obligations often decide that there are better things than to shove in the gym or jog . Going to watch the latest movie to watch the world or some other sporting event or to see friends – these things often take priority over training.

Not that I do not know that the movement is good for your health . Precisely because we know most regularly promise how you’re going to run tomorrow and next week how you take a fitness card . Only somehow still appears that you have something else to do exactly the same time .

And is there no way without taking special time to move more? Actually, there is . Here are four things you can do :

1. Park away

Not necessarily looking for a parking space , which is as close to the front of the store or office. If you park a little further , it allows you to further walking, which may not be much, but it’s better than nothing.

2 . Change elevator with stairs

This is also a small change , but it is a start. Rather than ride escalators and elevators , try to walk the stairs.

3 . Use your lunch break

Instead of sitting at the computer , use the break to go outside . It may be little , but a walk of 10 minutes will both burn less calories and will diversify – do not need all day to watch the computer and the wall behind it.

4 . Use ads

I hate it when interrupt your favorite show on advertising? Use the interruption in the best way – lie a series of push-ups or crunches . So annoying minutes will pass quickly and you will have done something good for yourself.

Try to find time

As it is useful to insert these few things in your life that does not mean not making plans for fitness and running. These four ideas for further movement , not primarily . Do not postpone more tiring and more beneficial activities can not only look good but also feel good .

Alcohol and physical fitness

Why all tips present good physical shape to avoid alcohol?

Like everything else , and alcohol when he was only occasionally and in small amounts will not erase your efforts in the gym . Overall though , if you want to be healthy and in good shape , it is best to avoid most . Here is why.

The main problem of alcohol is that its consumption do not bring anything useful , no need for your good shape nutrients.

On the contrary – brings you some unpleasant things .

Ethanol is toxic metabolite – acetaldehyde and acetate. They are responsible for the nausea , leading to excessive consumption of alcohol .

In addition, regular use of alcohol interferes with your good digestion so your body harder you processed the necessary amino acids, vitamins , etc. With regular use , alcohol interferes with protein synthesis. And , as you know , protein is very important when you exercise and you try to look good .

There are studies showing that the intake of 2-3 beers every day may lead to a decrease in testosterone levels .

Last but not least , alcohol is a calorie . It contains calories and sugars that can interfere with your otherwise carefully planned and healthy diet .

Alcohol also has indirect effects on your good shape. Very often after having drunk , people get hungry and come down late at least healthy and harmful things. The reason is not only starve yourself , but cloud your judgment resulting from the consumption of alcohol.

And yet – moderation is possible.

To not completely demonize any use of alcohol must still say that if you manage to moderate in its consumption , this should not prevent you earn tiles for the summer. It is important that consumption is only occasionally and in small quantities.

Not to mention that there are also studies showing that alcohol can even be useful – perhaps you’ve heard that some scientists claim that a glass of red wine has a beneficial effect on the health of the cardiovascular system.

What probably never heard of , is that beer can have beneficial properties – has studies showing that beer consumption may improve the immune response and reduce the levels of harmful C- reactive protein , which are associated with heart problems .

The implication is clear – alcohol is harmful in large quantities. It damages the digestive health of your liver and balance your diet. However, if you take it from time to time and meanwhile eating well and exercising, should not have a problem to keep in good physical shape .

Cycling is a workout for the whole body

Of all the exercises that can help you to lose excess fat , cycling is one of the coolest . We have a pretty solid explanation of why this is so and now it will not save :

The benefits of cycling


Cycling is one of easiest aerobics exercises because of its diversity and the opportunity for flexible pace.

Does not require weights , so keep joints, muscles and ligaments .

Burn a lot of calories – a man about 80 kg. , At an average pace of riding burn 500 calories per hour.

You have a strong social impact , especially if friends or family.

You can practice it outside and inside.

Trained heart and lungs , the leg muscles and the muscles in the upper body .

Relatively safe is just for all ages.

Can be combined with many other workouts.

It’s getting safer to practice in urban environments.

Improves your cardio fitness and gives you more energy.

Avoid lifestyle that leads to heart disease , high blood pressure and diabetes.

You can spend time with your loved ones without missing the workout.

You can meet new people .

Explore new places and enjoy nature.

What you need to start?


Helmet .

Enthusiasm 🙂

Some tips for absolute beginners :

Start out slow at short distances. Gradually increase both.

If you are alone in nature, always tell someone where you are going .

If you are in town – watch out for pedestrians , use lights decline earlier , beware of cars (the latter tend to be terrible ) .

Vary your route every day.

When buying a bike , choose carefully the size . When should straddle the frame between the top part and crotch you have at least three fingers off .

Drink water frequently .



Of all the weight loss exercises , no one that have a good balance between efficiency and diversity. Now you know why we love it so .

 Your turn is fun and be cultural way . Smart cyclists are .

Lavender-Scented Summer Fruit Salad

Summer Fruit Salad

A stunning way to serve low-calorie fresh summer fruit, which is packed with antioxidants and may reduce the risk of chronic diseases and cancer. Fruit is marinated in a minty dressing with the subtle flavor of fresh flowers. Serve it outside and feel transported to the south of France, where lavender and other wild herbs and flowers are popular companions to fresh fruit.

Tips for sleep

Sleep is very important to maintain body weight , regulating hormones and recovery after workouts. When you sleep , the muscles are at rest, the blood pressure falls to a rest on the heart and cardiovascular system. People who have trouble maintaining normal sleep may experience lower testosterone levels and become a little more resistant to insulin. Achieve restful sleep , such as:

TAKE Foods rich in tryptophan

Tryptophan is an amino acid contained in all animal and vegetable proteins . Combining foods rich in tryptophan with carbohydrates causes insulin move amino acids to the muscles. When tryptophan enters the brain produces serotonin is released so calming effect.