Innovate Fit: How To

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Wednesday, 21 September 2016

Fat Blasting HIIT Workout – Burn Fat up to 24 Hours

High Intensity Interval Training (HIIT), typically includes a short warm up, followed by 6-10 high intensity exercises, with low intensity recovery periods or rest, and lastly a cool down. When performing the intensity workout portion, near maximum effort is required. HIIT usually lasts between 15 – 20 minutes.

Keep in mind that HIIT increases the amount of fat burn during exercise routines and continues to do so for up to 24 hours. The time it takes the body to recover from each training period takes longer than if doing a steady pace while training, which is why caloric/fat burn continues for a period of time after exercise is over.

6 Minute Workout for Better Sleep

This is a mini workout for beginners designed to tone, define, and get your heart rate up just enough so that you can then put your head on your pillow and fall right to sleep! These before-sleeping workout exercises use your own bodyweight to perform 6 moves. All you need is some commitment and determination to perform this workout every night, 365 days a year. This is absolutely doable as this routine takes just 6 minutes including rest periods!

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11 No Excuse Workouts that Can be Done Absolutely Anywhere

Is your schedule hectic with work, family, or both? Do you ever find yourself pushing your workout aside for another day? Well, these 11 no excuse workouts can be done just about anywhere, and will have you in shape in no time. All you need is a few minutes each day to make it happen.

5 Moves for Flat Abs

Pregnancy does a number on your core. New mom and fitness expert Sara Haley recommends exercises that target the transverse abdominal, the innermost stomach muscles that act like a corset, cinching everything together. Perform these moves three times a week for a show-off stomach. If you've recently given birth, get your doctor's approval first.

3 Effective Massages for Weight Loss

People who are looking for natural ways to lose weight should definitely try some body massage! As we all know, massages always make us feel great. They help you get rid of stress and rejuvenate you from head to toe at the same time. If you are suffering from some kind of injury, you can always expect a good massage to rescue yourself from all the pain and anxiety.

But, the question here is, what kind of massage should you get to lose weight? Yes, there are various kinds of massages that you can get done! And some work effectively to help lose weight.

Get it Right, Get it Tight: Weighted Arm Circles

Step 1: Grab a pair of dumbbells, soup cans, water bottles, anything around the house for some resistance. Stand with the feet under the shoulders and extend the arms out to the sides.

Step 2: Keeping the chest tall and shoulders dropped, begin moving the weights in a circle. For the first 30 seconds, go forward. For the last 30 seconds, go backward.

18 Heart-Pumping Bodyweight Moves

Who needs to spend hours on the treadmill when you can get your heart-pumping cardio on in less than 20 minutes? Maximize your time and see better results with these 18 incredibly effective body weight moves. Get ready to feel the burn from head to toe and get more accomplished in one workout than ever before.

1. Mountain Climber: (1) Get in a push up position. Your body should be in a straight, diagonal line from your head to your toes. (2) Raise your right knee toward your chest. (3) Kick the right leg back as the left leg comes forward. The feet only touch the floor when they return to the back. That’s one rep. (4) Alternate legs quickly for 60 seconds. Modification: Decrease your speed or range of motion.

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How to Lose Belly Fat

Belly fat can make your jeans feel extra snug, but really there's something way worse about the stuff: When white fat expands in your abdomen nestling deep among your organs, it sets you up for some serious health trouble.

We know that this type of fat called visceral fat churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body's production of insulin. The result: Besides obesity, you're also looking at increased risks of type 2 diabetes and heart disease. No thanks. Check out these nine tips to finally rid your body of that excess stomach.

8 Exercises that Burn More Calories than Running

With the increase in the number of people becoming overweight and obese today, more and more people are looking for ways to burn more calories faster. Running is a good way to burn calories and lose weight and a large number of people have found that running does really help them get rid of the extra pounds. While running is convenient and does not require any equipment apart from a good pair of running shoes, there are many other exercises which can really help you burn more calories. Here’s a look at some of the exercises that burn more calories than running.

28 Simple Home Remedies for Weight Loss

The confectionaries at the parties may be luring, but owing to obesity one must ignore them. Not just young women and men suffer from increased stress due to obesity, but kids and older people also confront with this problem. Lack of exercise and unbalanced diet are considered as the root cause of obesity. Hereditary and hormonal imbalance are some other reasons. Then how to get rid of obesity? The following are a few effective weight loss tips that you can follow to shed those unwanted pounds.

21 Proven Home Remedies to Get Rid of Water Weight

When your body retains fluid in the blood tissues and circulatory system, it results in water weight that not only changes your look, but also makes you feel tired. Once in a while, temporary water weight gain shows up in every one. If you find your ankles, feet and hands puffy, then you have gained water weight. This may result from lack of physical workout, incorrect medication, dehydration, dieting, alcohol, periods, high dosage of sodium or sugar, lack of protein and vitamins, etc.

A few dietary changes can help you lose that pesky water weight. You can shed around three pounds in a day with a strict diet. There are several ways to bid adieus to water weight naturally. However, if you have serious health issues related to kidney, liver or the heart, it is advisable to consult a doctor before undertaking these measures. Here, are some remedies to reduce water weight.

Top 10 Fruits to Eat to Lose Weight Quickly

We have combed through the listings to give you some of the best fruits that will aid in weight loss process. Most of the fruits that will be mentioned in this article have already won raves for their ability to do wonders on your body’s weight, but there will be others you never knew had such effect on your weight.

These fruits are wholesome in themselves thereby curbing any unnecessary craving you develop. In today’s world where health is not always wealth, this article will serve you some pointers that you will need to bear in mind for healthy lifestyle. Read below to get a list of power fruits to be taken in moderation that will do the trick to your health and weight.

Sweaty Elliptical Workout

So I mentioned last week that I’ve been making friends with the elliptical machine. Well I figured I would share my sweaty workout so you too could feel the wrath of the elliptical.

If you are anything like me you have avoided the elliptical, deeming it inferior to running on the treadmill. I mean if I have to be miserable on a piece of gym equipment, I might as well try to decrease my mile time right ? But the treadmill and I just cannot be friends some days. Especially after 2 or 3 days of sprints. Note, I love cardio, but not running on the treadmill, I watch the time and the seconds seem to take forever. This my friends is not fun!

Create your Home Gym for Under $150

With some space in the garage or an extra room in the house and a little bit of cash, you could create your own home gym! After doing some research on Amazon, I realized you could get the basics for a home gym for less than $150 (shipping costs vary).

This may be the way to get your motivation sparked! Also a great gift for fitness-fanatic loved ones! (Click on the item to link to the product on Amazon). Notice: these are not affiliate links, just good information for anyone looking to create a home gym on a budget!

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Why you Really Lost 10 lbs in One Week

Yay! You did it. You spent a week eating only cabbage soup and lemonade (or was it eggs and chicken breasts?) and now you’re reaping the rewards. You step on the scale and WOW, you really lost 10 lbs in one week. The diet book was right! The fat is melting off you… or is it? You may like the number on the scale, but the tale it tells is not a success story. In fact, it’s a serious warning sign from your body.

15 Arm Toning Exercises that you can do with Dumbells

Are you looking to tone your arms? Short on equipment? NO PROBLEMS! We've got you covered with 15 exercises to achieve the best possible looking arms with ONLY a set of dumbbells!

Strengthening Knee Workout

When you stress out most of your body parts, you can relax and lay low, and the pain usually goes away. Unfortunately, our knees never quite get the message. They take so much of a beating during the day that it takes awhile to get some relief. Simple everyday movements such as walking up stairs, bending down (properly, not at the waist), and standing put strain on our knee.

This workout routine will help strengthen the knee joints and the surrounding muscles. Stronger muscles provide more support and take away excessive tension, while exercise allows the joints to be more fluid and move freely. Put the ice bag away and start freeing yourself from pain!

5 Day Beginner Kettlebell Challenge

Kettlebells have a long history that dates back to 18th-century Russia. Originally used by farmers who became noticeably stronger and more defined, they slowly developed into a standard piece of workout equipment. Kettlebells build strength in your core, shoulders, and legs while also allowing you a stronger grip for heavier weights.

Kettlebells are geared toward full-body exercise. Kettlebell workouts tend to utilize compound movements, which incorporate multiple muscle groups at once. This gives you twice the workout in half the time!

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How to do Walking Lunges for Bigger Glutes

Walking Lunges are by far one of the best butt building exercises you could perform to build bigger rounder glutes quickly and effectively. Most would argue that squats are the one and all for building huge glutes. But I would beg to differ.

Let me ask you this. Would you do pull-ups to build bigger biceps? Some would answer yes to this question. However, the primary muscles used are the back muscles, and the secondary muscles used are the biceps. So the answer would be no.

Would you do bench presses to build bigger triceps muscles? No. The primary muscles used for this exercise are the chest muscles, or pectoral muscles. The chest is the primary muscle group used for this exercise, and the triceps are the secondary muscles.

5 Yoga Poses to Practice Daily

Yoga has helped people all over the world with a wide range of health problems. They can relieve back pain, improve their flexibility, and address problems with blood pressure and blood circulation. Some yoga poses are better for beginners than others, and some yoga poses will promote more health improvements than others. Still, people who manage to work yoga into their daily routines will live longer, healthier lives. All they will need is a good yoga mat and a quiet space.

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