What are the best ways to lose weight?

Here is 7 TIPS from me:

1. What is your body type?

What this means to you on a physiological level. My friend who is an ectomorph continually complains that he can never put on muscles.

Being a mesomorph is one of the main reasons I am able to lose weight easily. The reverse is also true, I can gain up to 2kg in a week if I remain inactive. To maintain my weight, I need 20mins of moderate workout at least 4–5 times a week.

2. Determine your body fat percentage, basal metabolic rate, calorie intake

It is important to monitor your body fat percentage, and not just focus on how much weight you are losing. Weight loss can result from many reasons, water loss, muscle degradation, and you want to be sure that you are gaining muscles and losing body fats.

The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if, hypothetically, you were resting in bed for an entire day. In fact, your BMR is the single largest component (upwards of 60 percent) of your total energy burned each day.

While you can’t magically change your BMR right away, knowing your personal number, how it’s calculated, and which factors most influence your

metabolism, can help you use this data point to create a smarter strategy for weight loss (or maintenance).

Calorie mindfulness: In order to lose weight, you need to have slightly less calories going in than you need, so your body will tap into the reserve energy stored in your body. Be sure, you don’t starve yourself. This will result in your body going to “starvation mode” and it will do everything to hold on to the fats in your body because it thinks you will not be able to get nutrients on time. Losing weight is possible when you eat right. This will come in handy when you move on to the stage of determining your diet.

3. Set your goals

You need to set goals for yourself. This can be intimidating. I had a total weight loss goal of 21kg, and wanted to lose 6" off my hips (I started at 41" when I came back from my holiday). This can seem very difficult and almost impossible to achieve.

This row actually extended to the top of the wall because it started at 77.5 kg! Removed them once I crossed the 70 Kg barrier. Never going back to those days.

I broke down my goals into mini goals, so that I would feel motivated every time I reached one of my mini goals. This kept me going especially during periods when I would hit my plateau.

Personally, my plateau points were 72kg and 69kg. The next plateau point I will reach is at 65kg. This means that for 1–2 weeks, I will not see any change in my weight. Don’t freak out if this happens. Sometimes your weight might even go up. If you have been eating healthy, and consistently working out, this just means that your body is putting on muscle and soon you will notice the fats melting away. Everytime I break my plateau points, I lose another 1–1.5kg in 1 week.

Gotta get your head in the games, folks!

Mental preparation for weight loss regime is critical for maintaining this as a lifestyle rather than just a phase that you go through to get a “summer body.” You need to believe that you can shed the weight and this should be supported by why are you doing this. Is it to just look good for a holiday or are you making a commitment for life? This way, you won’t be yo-yoing between your weight, which itself is bad for your body.

4. 80/20 rule of losing weight

Hang on! We are halfway through the plan and we aren’t even at the workout plan? There is a simple explanation for this, that you have to remember.

Losing weight is a strategic game plan. You need to have a plan in mind before you start hitting the gym aimlessly. Sure, you will lose some weight, but will you be able to keep it off? 80% of your body is shaped in the kitchen, and only 20% of is dependent on your workout itself.

So what does this mean? It simply means that you have to be mindful of your diet. Knowing more about your food, how it is being prepared, and the nutritional values of what you are putting into your mouth will help you change the way you eat.

You can gym all you want but if your diet sucks, it doesn’t matter!

I used to eat everything because I am such a food lover. I still eat what I love but in moderation. Previously, I used to have chocolates on a daily basis, and now I only have it once a week maximum.

5. Your body is in the kitchen

I spent a lot of time researching on diets that will help me optimise my weight loss. I had done something similar in 2014, when I was even more of a health nut so I had a head start this time.

Start with small, gradual changes to your habits. This will help you commit to the new changes. Diving headfirst into a complete overhaul can be a shock to your system and you are more likely to switch back to your old habits. I enjoyed going onto pinterest and discovering new healthy recipes to try out.

My food plan breakdown:

• Breakfast: I start by drinking either
   lemon water or Ginger honey tea to kickstart my digestive system. I like to add chia seeds to my drinks so I get an extra boost of fiber & nutrients as well.
   Breakfast is either Oats with some berries or a
   protein rich breakfast of 2-ingredients banana pancake. I have now taken to spreading a little coconut butter on my pancake, just to switch up the flavors some days and it is packed with healthy fats!
• Lunch: For the first two weeks, I didn’t have any meat at all. I was mainly vegetarian and I would have seafood anytime I craved meat. This is something I do to cleanse my palate. It helps me to adjust better to the healthier options I am switching to in the upcoming weeks because their flavors are more light and usually meat, especially red meat, masks their flavor.
  Since then, my lunch consists of a serving of salad with some protein component. If I am cooking from home, I have salmon fillets in my fridge which I fire up over a pan and have it with some veges. If I am buying from outside, I look for grilled options and eat with no-carbs. Or at the most, as a wrap.
• Snacks:
  This makes a huge difference! I swapped out all my sugar treats that I normally reserve for this time, with nuts or berries and the change was incredible.
   Without all this refined sugar running through my blood, my mind is more alert, my skin got clearer, and there weren’t any epic dips in my mood during the evening from the dreaded sugar crash.
• Dinner:
  I kept my dinner light. Usually it was some steamed fish with boiled or grilled vegetable medley.
• Other tips:
• Drink water! I cannot emphasise the importance of staying hydrated. It shocks me how little people drink water. I usually have about 1.5L of water by lunch, and another 1L by dinner, and then about 2–3 cups of water before I sleep. My friends call me a camel. haha!
• Instead of eating fried food, switch to grilled or steamed food
• Start eating more alkaline food instead of acidic food

The benefits of the alkaline diet are said to include higher energy levels, fat loss, increased concentration and clearer skin.

• Reduce or stop processed food. If it has too many chemicals, then you know it’s bad for you.
• Stop intake of alcohol or limit yourself to just one glass.
• Reduce dairy intake or just stop it altogether

6. Workout routines

Time to head over to the weight section of your gym!

I love to work out. I love how I feel when I am doing weights and I can feel myself getting stronger.Every time I am able to lift a heavier weight, or increase my reps from the last time I did it, I would get a euphoric high that is kind of addictive.

Biggest myth that women must overcome: Using weights will make you into a ripped out hulk!

No, you will not get this way. This is through extreme dieting, workouts and usually some hormonal play is involved.

Girls, go pick the weights, barbells, kettle bells! You will not pack on muscles like a ripped body builder. We don’t have enough testosterone to develop overly bulging muscles. You can lose fat faster when you have more muscles because they are the ones burning the fats in your body.

“You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that,” says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you’re going all out for as long as you can. If this sounds intimidating, think of it this way: You’ll burn more calories in less time.

I usually go to pinterest to give me inspiration. I have saved all the workouts that I do here on Pinterest. When I started going back to the gym in November, I started with just 20mins in the gym. Sticking to going to the gym 3 times a week, working out with HIIT training helped to rev up my stamina and got me back into the headspace I needed to commit to the change.

Example of a workout I follow. I vary my routines so that I don’t get bored and my body doesn’t get used to them.

“You need to do a combination of weights and cardiovascular training,” says Sangeeta Kashyap, MD, an endocrinologist at the Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. “Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,” says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

On days that I don’t have time to commute to my gym, I will work out from home. I have saved a list of workout videos that you can mix and match to create your own personal workout playlist.

You just have to commit to coming back 2–3 times a week,and soon you will find yourself doing more. If you are a beginner to working out, it would be better to join classes with a trainer or have a 1-on-1 trainer.

Form is everything in exercising. If you do it wrong, you are more prone to injury and your workout wouldn’t be efficient anyway. I have worked with personal trainers who have guided me in getting my form right so I am able to work out without much guidance.

When it comes to workouts, you should do activities that you love. Because this will make you happy to do it, and you will look forward to the activity so you will keep going back. Think about it, aren’t you more likely to do something that you love rather than something that you hate? Our subconscious mind is built to drive us towards pleasure. So try out different activities and do what gives you the most happiness.

My weekly routine:

• Sunday: Interval running for 10mins. (slow warm up for 3mins, then 40s sprints for 4 rounds 20s normal pace, 200m all out sprint, 2mins cool down)
• Monday: Arms, back, shoulders
• Tuesday: Legs & core
• Wednesday: Cardio & strength training from home
• Thursday: Arms, chest & shoulders
• Friday: Legs, thighs, & core
• Saturday: Break [the break day sometimes swaps around depending on my commitments for the day but I stick to working out 6 days a week]
• Warm-ups: I do 8mins on the staircase climber machine, then 10mins on the row machine, and then either strength or cardio on the rope-pull machine.
• Cool down: Stretches to loosen up the muscles, and it varies depending on the muscles being worked out that day.
• Music: I love listening to music with fast beats, inspirational lyrics while I work out because it helps me to keep my pace.

7. Give yourself a break

Every step of the way, remember this!

This is a lifelong commitment. It’s not a fad. So give yourself a break. When you are out, and you see a cake that you really really want to have, buy it. Share it. Or eat it by yourself. Research has shown that if you constantly deny yourself, you are bound to binge when you finally get what you want. So just savour the moment. There is no such thing as a “guilty pleasure.” Just “pleasure.” And you deserve it!

Hope i help you guys.

Which foods do people think are healthy but are actually unhealthy?

It’s mind-boggling just how wrong - even deadly-wrong - many of the world’s dietary food pyramid charts are.

The global diabetes and heart disease epidemics may have been fueled in large part based on now decades-old yet still recommended eating errors like: “eat a low-fat diet” and “regular refined carb intake” and “daily sugary desserts are part of a normal diet.”

True, many of these eating errors were based on past limitations in evidenced-based nutrition. But there’s also been a growing problem with industry-funded researchers fudging and sugar-coating the data for profit.

Thankfully, we’ve been witnessing an explosion in new knowledge from ethical food scientists over the last 5–10 years. And that new knowledge is turning so many of our pre-conceived healthy-eating assumptions on their heads!

For example, did you know:

• Eating a low salt diet may be one of the most unhealthy things you can do. This may be true even if you have high blood pressure ( please see videos in comments).
• Many types of fruit juice are just about as harmful as soft drinks are. New research has linked only slight increases in regular fruit juice consumption to a clinically significant increased risk of mortality.
• Many types of fruit now have very unhealthy levels of high sugardue to selective breeding for taste.

• Choose high nutrient fruits like blueberries wisely and eat them in small amounts with lots of high fiber veggies to minimize sugar -bombing your cells and organs.
• Refined grains are incredibly unhealthy due to the insulin spikes they cause and the toxic synergy they have, especially with simple sugars, processed meat products, and unhealthy fats.
• Boxed breakfast cereals labeled “all-natural,” “low fat” and “organic” are often full of processed carbs and sugars - a toxic combination that glucose-bombs your cells.
• Eating a diet low in healthy fats is very, very unhealthy. But at the same time you want to:
• Avoid unhealthy fats. Most refined vegetable and seed oils are super toxic. And that's why most:
• Margarine is toxic - despite all those old TV and print ads touting its so-called heart-healthiness. I recommend replacing margarine with healthy fats from nuts and seeds, extra virgin olive oil (please make sure it’s real and not a toxic substitute), and butter from grass-fed cattle.
• Eggs are super healthy - especially when eaten as part of a zero-”fake-food” diet and, even better, when taken from your own organically fed “backyard chickens.” But it's best to prepare your eggs soft boiled or cook them on low heat, sunny side up to avoid excess oxidation. It’s a good idea to boil meat rather than frying or grilling for this reason as well.
• Eating a mainly whole-food, plant-based diet can help buffer against the oxidation in high temperature cooked meats and eggs while absorbing toxins, including heavy metals and likely micro and nano plastics from a wide variety of industrial-food sources. Speaking of which:

• Fish farmed salmon might be the world's most toxic industrial seafood right now. I suggest wild salmon instead if not a smaller high-healthy-fat fish like sardines (less time spent as a sea-toxin filter compared to larger fish and a healthy balance of omega 3s and 6s and high in vitamin D).
• Yogurt with sweetened fruit can be as bad for you as icecream, again because of the combined natural and added sugars.

• The old advice to eat small frequent meals throughout the day can be very, very unhealthy. What makes “grazing” harmful to so many folks is that it increases the number of times insulin gets secreted in their bodies throughout the day. This is often on top of an already unnaturally high rate of insulin spiking from refined carbs and sugars. Your cells and organs need some glucose-free-time for at least some part of the day to avoid literally rotting over months and years from chronic glucose overload (a major contributor to several chronic diseases).
• Rotting is a very strong word, but I’m quoting the language used by Dr. Jason Fung author of “The Diabetes Code” arguably one of the most important public health books on preventing and reversing diabetes (and many directly related disease processes) ever written.
• Try time-restricted-feeding instead. Eat a good ratio of healthy fats (especially from nuts and seeds), as well as plant and some meat-based proteins, and mainly plant-based, low-sugar carbs (i.e. beans) across 1–3 meals during an 8–12-hour daily “feeding window”. The remaining so-called “fasting period” gives your cells and tissues the glucose-free time they need to self-repair and for normal functioning.
• Replace processed carbs with low glycemic plant-based carb sources like beans. Did I say beans? lol
• Stay away from refined meat products like bacon and hotdogs.
• A strictly meat-based (carnivore) diet is likely very unhealthy over long periods of time.
• Eating only meat robs you of critical antioxidants, phytonutrients, and fiber from plant-based whole foods.
• Having a variety of plant-based fiber is essential for building and maintaining optimal gut-health - a vital component of your overall mind-body health and wellness success.
• Hope that helps!

At-Home Exercises

Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout. Every Sunday we will see exercises that can be done at home to help you stay on track, no matter where you find yourself. Using only your own body weight,these versatile moves can help you create a total-body at-home workout that fits your needs and abilities.

FULL BODY :

Today we workout with Wepo balls 10lb&6lb.

1. Lags & Shoulders- 3X15 Squat to Press.

2. Inner Thighs & Shoulders- 3X15 Sumo to Press.

3.Booty & Bicep - 3X15 Side Lungest to curl.

4. Booty- 3X15 Kick backs.

5.Booty- 3X15 Squat to Press.

6.Abs- 3X15 In&Out Add Obliques.

It is Only 6 Exercises Try It At Home.

cc: Angoswede.

10 Weight Loss Tips To Make Things Easier & Faster

1. Eat a high-protein breakfast. Eating a high protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight .
3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months .
4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly food on earth.
5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucamanna can also help.
6. Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11%.
7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
8. Eat your food slowly. Fast eaters gain more weight over time.Eating slowly makes you feel more full and boosts weight-reducing hormones.
9. Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.
10. Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

which home fitness equipment is best?

The 10 Top-Rated Home Workout Essentials for a Fitter, Healthier Body

One of the best things you can do for your body is to exercise with gym equipment. Yet, many people balk at heading to the gym out of personal fears such as embarrassment in addition to some gym memberships being quite expensive. Moreover, it’s not always fun working out and sweating in front of strangers. Not to mention, it can be a struggle to find time to get ready and then drive to a gym every day, let alone fit a workout in.

Instead, it is much more convenient to have and use your own home workout equipment. In contrast to paying for a membership, you have everything available at your convenience. Plus, you don’t have to drive to the fitness center, and you get to work out in the privacy of your own home.

To help you find the best home workout equipment, we’ve curated a list of 25 top-rated essentials, from chin-up bars to exercise balls, complete home workout gyms, and more. Ratings information is based on Amazon reviews and is current at the time of publication.

1. Ab Roller:

Current Rating: 4.3

The ab roller is one of the most popular forms of gym equipment because it is affordable, portable, and it works. Who doesn’t love the look of tight, lean abs? Now, you can finally get rid of that muffin top. Yet, standard ab crunches can quickly hurt your back. With this ab roller, you can ensure perfect form while whittling away that tummy butter.

Key Features:

• Good for all fitness levels.
• Portable.
• Lightweight.

2. Odoland 3-In-1 Ab Wheel Roller Kit:

Current Rating: 4.4

The Odoland Ab Wheel Roller has 3 wheels that let you roll in any direction, on any floor surface. In addition, it comes with a resistance band to heighten the level of training. Once you feel you’ve moved up a level, just add a resistance band to improve your results. Moreover, it’s so portable, you can travel with it. With this ab roller, you’ll be ready for the summer in no time.

Key Features:

• Includes a knee pad.
• No-slip comfort grip.
• Comes with travel bag.

3. Balance Ball Chair

Current Rating: 3.7

Having proper balance is essential to good health. When you have bad posture, it affects your internal organs since they feel the pressure as well. Plus, you need core strength to improve posture, too. Well, this alternative desk chair helps you do just that by simply sitting down. The Gaiam balance ball chair fits most chairs from desk chairs to dining chairs. When sitting, this balance ball helps to relieve back pain, boost energy, and align the spine. If you’re suffering from back issues, you should add this to your pain management routine.

Key Features:

• Build a healthier back.
• Removable balance ball.
• Comes with air pump.

4. Best Choice Tri-fold Gym Mat

Current Rating: 4.5

When working out, it is essential to have a comfortable mat. No one wants to lie on a potentially dirty floor. Plus, the mat helps to take the pressure off the impact of cardio exercise. And, it offers soft support when performing exercises while lying down. What’s nice about this mat is it folds for portability. And, it has carrying handles for easy transport.

Key Features:

• Puncture-resistant.
• Carrying handles.
• Portable.

5. Best Fitness Functional Trainer:

Current Rating: 3.7

One of the most efficient methods for losing weight and building muscle mass is through weight lifting. In fact, you need to lift weights to increase your metabolism. Well, now you can easily do so with this functional trainer. It comes with 19 vertical pulley adjustments and a 190-lb weight stack. Yet, surprisingly, it won’t take up a lot of space. In addition, it is easy to set up.

Key Features:

• Integrated straight chinning bar.
• Three-year frame warranty.
• Adjustable pulleys.

6. Bowflex PR1000 Home Gym

Current Rating: 4.4

When it comes to home workout equipment, who hasn’t heard of the Bowflex? Well, the PR1000 version is the perfect model to get newbies back to exercising. For this type of equipment, it has an affordable price point that offers over 30 strength exercises. Plus, you get up to 210 pounds of resistance. Once you start using this machine, you may be surprised how quickly your body starts to shape up.

Key Features:

• Horizontal bench.
• Lat pull down.
• Rowing machine rail.

7. Bowflex Xtreme

Current Rating: 4.3

Now that you are aware of the power of the Bowflex, it is time for an upgrade. If you’re ready to take your fitness to the next level, then the Bowflex Xtreme 2SE is for you. In fact, you can add up to 410 pounds of resistance. You might not need that much weight to keep your body toned and tight, but it’s nice to know you have the option. Still, it is compact enough to fit in a room or the garage. And, it features over 70 exercises to ensure you have a rockin’ body.

Key Features:

• Compact.
• Integrated lat tower.
• Patented power rods.

8. Doorway Chin Up Bar

Current Rating: 3.9

If you’ve been looking for something portable that will give you a great workout, then this doorway chin up bar is the way to go. Put it on your bedroom door and get some chin ups in before breakfast. It’s fun to use, and the solid steel construction ensures it is durable. In fact, it can safely support up to 300 pounds. And, it is a great workout for your back, abs, shoulders, chest, arms, lats, triceps, and biceps.

Key Features:

• Multiple foam grip positions.
• Flat design.
• Easy to install.

9. OYO PERSONAL GYM 25

Current Rating: 4.0

What’s nice about this piece of gym equipment is the fact that it is so portable. All you do is snap on flex packs for extra resistance. With the leg and door attachments, you can get a full body workout. Plus, it comes with a guide that includes workouts and nutritional guidance.

Key Features:

• Two-year warranty.
• SpiraFlex resistance.
• Comes with exercise DVD.

10. DynaPro Exercise Ball

Current Rating: 4.5

All home gyms need a stability ball. The DynaPro exercise ball provides 2,000 pounds of stability. Use it for balance, to gain core strength, and for yoga. It also comes with an anti-burst feature to ensure many comfortable uses. Plus, you can inflate it quickly with its accompanying hand pump. Not to mention, at under $20, you just can’t beat the price.

Key Features:

• Work out anywhere.
• Use for all forms of exercise.
• Portable.

How do you define and measure physical fitness?

Where HR(rest) is your resting heart-rate, such as 15-20 minutes after you've woken up, before you've started any strenuous exercise. To get to your HR(max), the most common, and easiest, way is to use a treadmill that has a heart-rate monitoring device. 

The treadmill is the best device to use for this because it keeps you at a consistent pace. The general method (off the top of my head) is 

1. Start off at a pace of 1.5-2mph and 0% incline for 2-3 minutes
2. After given time, measure heart-rate
3. Increase incline by 1%
4. Walk at current pace and incline for 2-3min
5. Measure HR
6. Increase pace by 1mph
7. Walk at current pace and incline for 2-3min
8. Measure HR
9. Repeat until you either have to stop or your HR plateaus (be careful not to go above 5% incline - just increase pace)
   

The idea is to let your heart adjust your heart-rate to compensate for the increased metabolic consumption of oxygen because of your muscles. You stay at the given pace/incline for a few minutes because your HR will jump at first, then slope down to a level that your heart and body is comfortable at. If you want to be absolutely safe and accurate in your measurements you could allow for about 5 minutes per fluctuation, but that would take a long time.

Numbers - There technically isn't any max, but if anybody has a number of above 60 either you did something wrong or your heart can handle a HUGE strain: it would imply that your HR(max) is at least 4 times your HR(rest), which is unlikely unless you're a trained athlete. My number, for instance, is 54, but I train every day and my resting HR is very low. Some athletes can reach 70-80 and above, but they would be world-class (such as olympians).

According to the Wikipedia page, the average VO2 is -

Men (untrained): 45

Women (untrained): 38

Note: If you don't have access to a treadmill, and/or a hear-rate measuring device, I would recommend using a local high school track and measuring your heart-rate with your fingers and a watch.

[1] http://en.wikipedia.org/wiki/VO2...

How can I increase my fitness?

Once we know what physical conditions we have, the next step is to improve them. For this I give you 5 practical tips that will help you a lot on your way to a healthier life

1-Take care of your diet

The way you feed yourself will depend on your progress. To eat in a healthy way, I recommend two aspects. First, learn to prepare your food, because knowing what you eat and the way it was prepared will help you to have control over your diet. Eating healthy does not have to be boring; Be creative in the kitchen and this will help you both achieve your goals and save money. Second, avoid processed foods , as they contain sugars and preservatives that harm your health and therefore affect your physical condition. Buy more vegetables, vegetables, fruits, eggs and meats (red and white).

2-Create your training ruin and follow it

Organize a training plan according to your physical abilities and establish the time you will spend. Thirty minutes a day 4 times a week is a good start. Find the activity that best suits you, whether it is running, walking, swimming or doing functional exercises. The important thing is that you work your body as a unit, that is, doing exercises where as many muscles are involved as possible.

3-Train by circuits

When doing aerobic activities (running, walking or swimming) train by circuits, doing short repetitions at your maximum capacity. This type of training is very effective because it is a high intensity work that will help you burn more fat, develop and improve your cardio respiratory capabilities in a short time. I give you an example:

Trot 5 to 10 minutes at a gentle pace to warm up, then do 10 repetitions of 20 seconds at full speed and rest 40 seconds. You can also do this by bicycle, swimming or jumping rope.

4-Work your flexibility

Muscle flexibility is very important to avoid injuries. We must understand that, as we get older, we lose it and that is why it is essential that we work it. At the end of your workout spend at least 8 minutes to stretch all the muscles, to relax and to avoid pain after training. In addition to maintaining our muscular health, flexibility improves circulation, balance and coordination, which is very important in older people to avoid falls. It also improves posture and helps fight stress.

5-Train or play in a group

If you do not like to train just join a training group or invite your friends to exercise with you. This will make you feel challenged and motivated to achieve your goals. One way to exercise and have fun is to play with your friends or your family sports such as football, basketball, volleyball or any activity that helps you stay active outside the routine, in addition to sharing good times will help to substantially improve your physical condition .

Here is an example of a routine you can do from the comfort of your home:

Heating

-2 rounds rest 1 minute between series.

-50 jumping jacks or marine jump as fast as you can.

training

-2 to 3 rounds without rest (depends on your physical capacity).

-20 squats.

-20 push-ups or push-ups.

-20 kneeling up.

-20 abdominals.

Remember to work your flexibility. Always stretch your muscles.

This routine can be followed for 1 to 2 weeks and you can add more rounds, or if you prefer, more repetitions per exercise. It is a complete body routine that you can do anywhere without much space or much time. A final tip: do it as fast as you can.