Monday, March 18, 2019
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How to Get Rid of Belly Fat


Belly fat is a concern not only for people who are overweight or obese but also for people who are also skinny. This is a common problem especially for those who work in the office where most of their time are spent seated. Getting rid of belly fat is believed to be the most difficult to work on but, it is not impossible. You just need determination, discipline, and of course patience. Why patience? Because you will need to understand that this is not something that can happen overnight, in a blink of an eye or in just a snap.

Proper diet and the right type of exercise are of course, what should be worked on. In terms of exercise, it is not just any exercise that you have to do. You have to do the types of exercises that hits those love handles directly.

Here are a few tips you can follow:

Avoid sugary and starchy foods

Most studies say that fighting belly fat is 80 percent proper diet so that means choosing fiber-rich and protein rich foods over starchy and sugary foods. Instead of drinking sodas, calorie-rich flavored coffees and artificially flavored juices, drink water. If you are craving for those kinds of drinks, go for zero sugar ones as there are some that are available. You may also opt for fat burning fruits and vegetables you can easily juice to help you not only in avoiding sugar rich foods, but to also in absorbing the nutrients and fat-burning properties that you can get from them. For list of great, delicious, and very nutritious juice recipe of fruits and vegetables that can give you high fiber, high protein, fat burning properties, click here.

Avoiding sugary drinks also means avoiding sugary foods as well. Avoid those decadent cakes on birthdays, or those attractive cupcakes on celebrations, or those sweet candies that you always have at your office cafeteria. If you crave for them, go for crackers or wheat breads instead. You may also go for dark chocolates as replacement because dark chocolate is good for the health.

Fiber rich and Protein rich foodsweight loss

Fiber rich foods are foods that can help you feel full for long periods of time. Since you feel full, you will tend to eat less and you will also crave less. Research has already proven that people who add 12 grams of fiber to their diet lost a quarter of an inch around their weight without modifying their diet. Protein rich foods are likewise important in your journey towards getting rid of belly fat because around 30 percent of calories per gram of protein are burned in digestion as compared to only 8% of calories in carbs. That is a huge difference and that is surely a big contribution to weight loss.


Lifting and then Cardio afterwards

Do some lifting and exercises that hit your love handles or your belly. When you are very tired already, go for a run or a jog. You may also do some dancing or biking if you want. With your body still on fire after that very tiring lifting and workout, doing cardio right after will give greater effects to the body.

Do not be a Couch Potato

Yes, you may be tired from working the whole day and you need to rest but if you continue on giving in to what your sedentary body wants, then you will not achieve that result you want to achieve. When at the office, do not just sit there and stare at the screen or just sit there and check your social media accounts. Do some small exercises. For list of the exercises while at work, click here. If you do not want to miss your favorite TV series, you can watch while on your threadmill or while you are doing simple exercises like jog in place, jumping jacks, and other exercises which you can do while in front of the television. But of course it is much recommended that you skip the TV series and go for an undisturbed workout.

All of these are things that can be done by anyone. Getting rid of the fat is possible; it is just a question of when you want to do it. Why not now?

Exercises You Can Do at or Near Your Desk


As we progress and as we go along with the fast-pacing kind of lifestyle of the world most adults get the type of job that is more on seating in front of a computer for eight hours. Those types of job that does not necessarily require having the muscle move a lot. The routine that can be noticed among adults today, especially the adults who work in the ofexercisesfice is, some minutes seated in a bus, car or train going to work, then more or less eight hours seated in front of the computer or piles of papers at work, minutes more seated when commuting going home, and then after dinner, they seat in front of the television and relax.

Having this type of routine five times a week does not do the body any favor at all. This type of routine often leads to gaining a lot of weight as there is little to not much body movement. Aside from gaining a lot of weight when most of the time during the day, you are seated, you also get to develop poor posture, it would also be more likely that you strain your eyes, back, neck and wrist and you will also have tense muscles. Aside from having a bad effect to your physical self, office jobs tend to make you feel really bored and it would more likely lead to depression and stress. One of the surveys conducted at Yale University has shown that 29 percent of the workers feel a bit or extremely depressed at work. This stress that is usually felt can lead to cardiovascular diseases, depression and other health issues. It may also even lead to very low energy level even if the body is well rested.

Now, with this dilemma at hand, how do you deal with this kind of routine so that you can avoid the adverse effects of having an office job that makes you sit most of the time you are in the office? Well of course, you have to exercise. You do not need to go to the gym to exercise, and you most definitely do not have to leave the office for simple exercises to be possible. All you have to do is spare some minutes when possible. Probably when you have to breath for five to ten minutes, or it is your tea break and you still have a few remaining minutes to dedicate to exercise. There is always a way, you just have to swim your way to it.

Aside from doing your body a favor as you do this anyway to combat the routine’s adverse effects to your body and mind, you will also actually do the company you work for a favor because exercises, no matter how simple and short they are, help in boosting the mood and it improves your concentration. When your mood is better and you can concentrate much more, you will definitely become more productive at what you do.

Below are some of the best and simple exercises you can do at or near your desk.

Jogs and jumps

These are the best cardio exercises you can do and you need not to go far to do it. You can jog and jump in place anyway. The first chance you get, you can do jogs and then the next, you can do some jumps. You get your heart racing even in just 45 seconds of doing so which means, for a break or a rest that lasts for five minutes, you can already do a lot of favor for your body, and of course, your heart.

Bring small things that can help with your exerciseexercise

The most common thing that someone whose job is mostly in the office would bring are elastic bands and hand gripper. You can use these things to exercise your arms really well especially when they are free like when you have to read long files and emails, and when you are watching a video or you are hearing an audio with your earphones on. Bring some dumbbells as well. These dumbbells can be used for simple lifting that you can do while you are on a call, while working on your computer, while walking around, or while doing some exercising and you want that exercise to be more effective and a bit more challenging. You can use dumbbells in almost everything you will do in the office, except of course when you are in a meeting or when both your hands are occupied. But, you can just imagine the many things you can do to keep fit when you have dumbbells with you.

Maximize the use of the wall

Have a wall near you? You can use it for exercising. You can do so by leaning your back against the wall and you bend your knees as you slide down the wall until you reach to the point when your thigh is already parallel to the floor. If it is too simple and too boring for you and you feel like you can still give your body some help for more fat burning, you can try crossing your left ankle to your right knee and then switch. You can do this exercise while you are talking to a workmate or while you are reading an article, or while you are checking your phone.

Do Some Walking…or lots of them

Going to talk to a colleague two floors down or you have to tell your boss something, quit the ignore the messaging app or the e-mail and instead, walk to his or her office or cubicle and, do not take the elevator going down. Take the stairs as you go there and still take the stairs when you go back to your cubicle. Whenever possible, opt for a walk instead of taking the easier route. Do some walking at least every thirty minutes. It is not only good for the body to be moving and be more alert. It is also to improve the circulation of blood in the body. Less body movement means not having the needed circulation of blood in the body which is why it is important that you do a lot of movements whenever you find the opportunity to do so.

Abdomen Squeeze

This is a simple exercise you can do when you are seated during a meeting, when you are taking some calls, or when you are reading papers. You can even do it when you are walking! All you have to do is take a deep breath and then, tighten your abdominal muscles. Bring them in towards the spine as you exhale. Hold the squeeze for eight to ten seconds and then let go. Do this ten times.

Below are some more of the guided exercises you can do to while at work

Simple Exercise 1 (Working on legs while seated)

When you are on your seat, straighten both of your legs for at least 10 seconds. After holding for at least 10 seconds, lower your legs to the ground but do not have them touch the floor. Do this for ten times or even more if you can. If you are still not that fit to do the exercise with both legs, you can use just one leg first and move on to the next leg after the 10 (or more!) reps. If, however, it is too easy for you and you want a bit of a challenge or you want faster fat burning, strap some weight on your ankle. Of course, heavier weight means it will be more challenging. The thing is, heavier weight also means faster fat burning.

Simple Exercise 2 (Semi-squats)

Stand up and have your feet 12 inches apart, with hips positioned as if you are seating on a chair. Reach your arms forward and have your hands be at the same level as your shoulders. Then after that, you stand and as you stand, you move your arms backwards to as far as you can go. Do at least ten reps. Should you want it to be more challenging and more effective, have a pound of weight on each hand.

Simple Exercise 3

Go behind your chair and hold it as you will be needing it as your support. As you are holding the back of your chair, kick a foot back then aim your heel to the top of your thigh. Slowly lower the foot back down after and then do the same to the other leg. Do at least 15 reps for each leg, go do what you have to do, and then do 15 more reps. You can also do this with the wall as your support. Be creative.

Simple Exercise 4 (Shadow Boxing)

Do some shadow boxing. Boxing moves do not look really helpful when you do it because it will not make you feel that tired when you are doing it but, you will eventually feel how it worked on your arms after a day. Even just a 30 second shadow boxing can make a difference without tiring you out immediately which is why you can do some shadow boxing for a minute(and even more). Just make sure that when you are doing this, you have a bit of space so you will not end up hitting anything or anyone. To add a bit of challenge on this one, you can use half a pound of dumbbell for each hand. If you do not have dumbbells, you can use your water bottle and fill it with water for added weight. This exercise is a good cardio exercise as well but it is mainly focused on toning your arms and chest. So, learn the proper way on doing hooks, jabs, and uppercuts and then, you are all set.

Simple Exercise 5 (Wall push-ups)

With this exercise, you should remember that you have to use a sturdy wall so cubicle dividers, tall chairs, and even glass walls are not recommended. Stand two feet away from the wall, lean forward until your palms are up against the wall. This pose will, in effect, have your arms parallel to the ground. And then, bend your elbows so your body is close to the wall. Hold for three seconds and then push back. Do at least 15 reps. You can do this exercise while you are waiting for your photocopies to be finished, or while you are waiting for the water dispenser to heat your water. You can also, of course, do this when you have a few moments to spare.

Simple Exercise 6 (Shoulder shrugs)

You can simply do this by just pulling your shoulders as high as you can and roll them forward. You do forward rolling twenty times and do backward rolling twenty more times. This is very easy and you can do it wherever you are, and whenever you feel like doing so.

Simple Exercise 7 (Little dips)

This exercise can be done by using either your chair or your table. Just make sure they are sturdy and that they can support your weight. So using your chair or table, your hands on the edge and then slowly bend your arms to lower your body for about five to seven inches lower than the surface of the object you are using for support. Raise your body through straightening your arms. Do this for ten repetitions at least three times a day for you to feel its effects to your body.

These are just few of the simple but surely very effective things you can do for you to be able to move your body and exercise when you are in the office. There are a lot more you can do. What you should always keep in mind is what, whenever possible, move! You are waiting for the photocopier to finish the 300 copies you need? Do some wall push-ups or shadow boxing, or you may also jog or jump in place. One of your hands, or both hands are free? Get your dumbbells and do some lifting! There are a lot of ways for you to still be fit and fabulous while you are in the office and you are seated most of the time. You just have to find a way for you to be able do those simple exercises.

It is sometimes very discouraging especially if you are by nature, a sedentary type of person but, you have to always remember that your body needs care. It does not only end in giving your body the proper nutrition it needs. Your body also needs to get some stretching and some action for it to function properly and greatly. When your body functions well, you will look good and feel good overall!

Why Should You Drink Hot Lemon Water

lemon water

A lot of people have perhaps already heard about the great benefits of drinking hot lemon water in the morning. It very popular and it is not at all surprising because it is effective in more ways than one. The great thing about it is that, it is good for everyone no matter the gender and the age.

So, what are the benefits of drinking hot lemon water in the morning?

Helps the Body Detoxify

lemonThe citric acid that can be found in lemon helps in maximizing the enzyme function which is responsible in stimulating the liver which in effect, aids in the detoxification process. It is important that the body is detoxified so that the body can get rid of the toxins and unwanted minerals in the body. If the body will not be able to flush the toxins out, the internal organs like the kidneys and the liver might function poorly. Failure of one or more different internal organs would lead to the body being exposed to different diseases. When you drink hot lemon water during the morning, you are definitely doing your body a favor by helping it detoxify.

The Body Gets a Huge Amount of Vitamin Clemon water

There are a lot of benefits the body can get if it gets a huge amount of vitamin C. Aside from its help in clearing the skin and keeping the skin radiant and glowing, it also helps fight the damage that are being caused by free radicals that makes the skin look dull, old, and dry. Another benefit that the body gets from Vitamin C is, it promotes healing on the skin and also on the bones, the cartilages, and the connective tissues in the body. On top of those, the richness of Vitamin C in lemon helps in the body’s absorption of minerals as well.

It Helps Boosts Mood and Helps in the Reduction of Depression and Anxiety Symptoms

Depression and anxiety is often linked to having very less potassium in the blood. Lemon contains a huge amount of potassium which means that if it sustains the potassium the blood needs, it will be more likely that the person who is drinking warm lemon water in the morning will avoid getting depressed and anxious. It also boosts the mood because, lemon contains a lot of negative charged ions which are providing the body with more energy upon entering the digestive tract.

Weight Loss

Perhaps one of the reasons it is popular to a lot of people is because of how effective it is in helping the body get rid of unwanted fats. Lemon has pectine fiber that helps in curbing the appetite so it would result to lesser food intake.

Freshens Breath

It may not be a popular benefit but, it is true that drinking warm lemon water helps freshen breath. It is also a great help for people who are suffering from tooth pain and gingivitis. You have to be always reminded that since lemon is loaded with citric acid that contributes to tooth enamel erosion which is why when you drink warm lemon water, you would need to brush your teeth first. If not, just rinse your mouth with purified water after drinking it.

With these benefits you can get when you drink warm lemon water in the morning at it not being really difficult to prepare, why not make it your daily habit? You will definitely do yourself a favor and even the people around you as well.

How to do Yoga


As defined by Wikipedia, Yoga is is a physical, mental, and spiritual practice or discipline which originated in India. Yoga is composed of different techniques and practices that help individuals to achieve a state of enlightenment. There are different paths of yoga and you just have to choose which one is the most ideal for you. Yoga is popular not only in India where it originated, but also across the globe. It’s popularity is very widespread that just recently, they proclaimed a National Yoga Day.

The amazing thing about yoga is that, anyone can do it. A young one, an adult, an elderly, anyone who is capable of moving a muscle. That is probably the reason why it is very popular. Why are people gushing over Yoga? What are the benefits of doing yoga? Is it really good for every individual’s overall being? Definitely!

Physical Benefits of Yoga

  • Builds Muscle Strength
  • Increases flexibility
  • Helps improve posture
  • Better blood flow
  • Boosts immunity
  • Helps keep the heart healthy
  • Improves your balance
  • More stable breathings
  • Protects the spine
  • Regulates adrenal glands
  • Maintains balanced metabolism

Other Benefits:

  • Better, deeper sleeps
  • Builds inner strength
  • Boosts mood through the increase of serotonin in the body
  • Helps you become more focused
  • Helps the person make stress more manageable
  • Mental clarity and calmness
  • Relaxes the mind

It is not a wonder why yoga is for everyone no matter what age or gender and no matter if you are an active gym person, an athlete, a busy businessman, a young child, even if you are a sedentary person who most people call a “couch potato”. With the different yoga paths available, there is always one for

Here is a simple step by step guide on how you can do some yoga wherever you feel you are comfortable doing:

Prepare your yoga must-haves

While yes it is true that yoga is very simple and not at all demanding, doing it will require you to invest of some stuff. Not rubber shoes, of course! Have a yoga mat. There are different types of yoga mats available but you would definitely want a mat where you do not easily slip so that it will not distract you from doing yoga properly. If you cannot find any yoga mats in nearby stores, you can be creative and improvise. You can use a carpet, or a towel or a fleece blanket. Just do not use the lack of proper things to use as an excuse for you to procrastinate. You need not have to invest into gym gears. Just find some clothes that are comfortable for you, clothes that will not limit your movements.

Look for a good spot where you can do yoga

The most ideal is probably in the comforts of your home. You can use your living room. Move the furnitures so you can have a good space. If you prefer the outdoor and you have a good frontyard or backyard, you can also pick that spot. Just make sure that the spot you are going to pick is what you feel is comfortable for you and that the spot is quiet, calming, and peaceful. If you can concentrate more if you have a soft, soothing background music and scented candles, you may opt to have them to accentuate the calmness of your environment.

Schedule your yoga practice

You need to dedicate some free time to do yoga and identify which time of the day and which day of the week you will be using. This one is truly important so that you can create a regular yoga habit. Practicing yoga, like the usual typical exercise, is more effective if you do it regularly, not only when you feel like doing so. Therefore, plan this wisely.

Although most routines require 60-90 minutes of undisturbed time, it is okay if you only do yoga for 10 minutes. Even with those few number of minutes, after some time, you will feel the difference.

Choose the yoga routine that is ideal for you

Before delving into the whole yoga routine, you need to determine first which routine is ideal for you. Get to know your body first, assess yourself and your capabilities then, choose which routine is appropriate. If you chose enrolling into yoga classes instead, it would not be a problem because, more likely, the instructors know what they are doing and they know what can work and cannot work for you. But since you want to practice at home, what you can do is watch yoga classes online or buy yoga DVDs. Before you click that button of the yoga session you can follow online or before you purchase that yoga DVD, do some research or might as well just look for “Yoga for Beginners” videos. Then as you go along, and as you get comfortable, that is when you can go do much more difficult routines.

Do not be discouraged

There might be different postures or positions that would seem difficult for you but that should not be a reason for you to give up. Try to do those positions even if you cannot do it the first, the second or the third try but, you will notice that you improve as you go along and then eventually, you would be able to do that difficult position. It just takes time and your body just needs some adjustments along the way. Which brings to this point: once you are comfortable with easy routines, go a level higher, a level which is still comfortable for your body.


Enjoy practicing yoga as part of your routine and you will see much more how beneficial yoga is for your body. Like what they always say, when you enjoy what you are doing, it will feel so natural that you would not look at it as something that you have to do, but as something that you love to do.

Friendly Tips/Reminders:

  • Chant a mantra to get a proper mindset. This is very important during the start of every routine.
  • Chanting and meditation during yoga practice may lead to better concentration and much clearer focus. You may add this to your routine if you think this works for you.
  • Never skip warm up. Sun salutation is an effective warm up that you can do for your muscles and also your mind to be prepared.
  • Always practice Savasana after yoga practice. Your body needs rest after a practice, regardless of the duration.

So ready that yoga mat, ready that yoga video and then…..start!

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