The Benefits of a Do-It-Yourself (D.I.Y) Pilates Program

If you have been doing Pilates for some time, whether in many one on one session or in a group setting, and you understand your program and the exercises, you are probably ready to embark on a “Do-It-Yourself” (D.I.Y) Pilates program.

Before you jump into a DIY Pilates Program, be sure to consult your Pilates instructor to make sure you are ready to begin one. This is to make sure that your workout is safe and can give you results!

Some studios offers personalized DIY Pilates programming services. Your training program will be drawn up accordingly to your goals. You will be fully instructed properly on how to execute the routines correctly and you can ask questions to clarify any doubts before you begin.

Here are some benefits from doing Pilates on your own:

– Improved posture – Strengthened core – Proper breathing technique – Toned muscles – Develop balance and stability – Gain muscular endurance – Improved flexibility – Increased metabolism – Less risk of injury – Permanent pain relief

When you start your Pilates DIY program both on mat or machine, it’s important to start slowly, and build it up as you get more comfortable with the exercises. With time, you can progress to more advanced moves, and add other soft apparatus like dynaband, mini ball, pole and more.

Pilates done on mat is easier because it is more portable and you can do the exercises at home or anywhere. There are many DVDs that you can purchase on the market, but you need to be sure the DVD you picked is appropriate for your level of fitness and you know how to execute the routine properly.

Even though the mat is more portable and there are benefits to be achieved from performing mat routines, mat exercises do not give you the resistance that the Pilates reformer does. The Reformer works on springs from which the resistance can be adapted to suit your level of training. Resistance training is important because it adds strength and endurance to your muscles. This means you can do the same activity like walking longer distance easily without feeling tired or getting out of breath. You improve your stamina and strength.

When your muscles are toned, they burn more calories which in turn increase your metabolism, thus more fat loss. The Pilates machines transform your body much faster than simply using the mat. This however, doesn’t mean you will look like a bodybuilder; but you will not have any loose skin that hangs or jiggles when you move. The reformer also gives you a broader range of motion when doing your exercises, so you can work your core more effectively and more efficiently.

The most important long term benefit of embarking on a DIY Pilates program is about taking ownership of your body. You learn all about the how, why, what of the program that you are doing. You understand why certain exercises suit you might not suit your friend. It is important to know which area of the body you are working and why you need to focus on as you do each move.

Some Points to Consider on Losing Weight Safely

People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one’s health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:

Beware of the Crash Diets

Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don’t know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn’t actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.

Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.

However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.

Eat Properly

One may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet.It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent rehydration is also necessary.

Pump Up lean Muscle Mass

Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.

Engaging in Aerobics

Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

Extra “Push”

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra “push”, one can try out taking food supplements. Afterall, 95% of these products out in the market actually does good.

Fit Fem Flash Cardio Fat Burn Blast

The rebirth of cardio. The 80s were an infamous time period for the fitness industry. Leg warmers, terry cloth head bands, neon colored spandex, bottom fringed ink shirts, thong leotards, big fun sprayed to death hairor about the musicOlivia Newton Johns Lets Get Physical and Flashdances Shes a Maniacor the cardio aerobics movesthe grapevine, step touch, the pony.even dudes were into it  yes they wore thing spandex too, hmm?!?

Think back to all the people who used to work out back then. They were long, lean, and thin. Why? Its no surprise that if you are interested in dramatically losing weight and burning that fat of your body, you NEED cardio as part of your fitness routine. Its also no surprise here that yours truly is a super cardio junkie. I am one of those ladies who loves to sweatand I dont give a rats ass if my hair gets ruined or if my makeup gets smudged (who the hells wears makeup to work out anyway?) Lets just say I mean business when it comes to intense fitness. Go fast, go hard or go home!

Here are some hard cold truths:
You need to do at least 5-6 cardio workouts a week
Aim for at least 30-60 minutes of mixed cardio and strength training fitness regimens. For the fat to melt, you need to burn off those calories.
You need to make a severe change when it comes to your weight loss fitness plan. Even if it means you are de-conditioned and you start at a slower pace, its better than nothing. And as you become more conditioned, learn to challenge your body by intensifying the workout. Dont just think by doing the same ol snail pace walk on a treadmill youll slim down your waist line and get into those itty bitty bikinis. So pick up that pace Fit Femrs; go faster, go harder. Just like theres no crying in baseball, theres no crying in fitness. Get your rump off the couch and get movin with this under 5 minute cardio routine you can couple with other Fit Fem Flash routines I have on my site. This workout routine will no doubt get your heart pumping, allowing you to burn some initial fat and improve your fitness. This workout program is group of several cardio exercises that are known to not only make you sweat a lot, but also shed your pounds and eventually boost your metabolism to reach your fitness goals. Metabolism is really important if you want to lose weight. This is because a higher metabolism is associated with larger regular losses of calories, and, therefore, fats. This is what the cardio fat burn blast workout offers so dont miss out. If you are not used to exercise at all, well, sorry to tell you that you might start feeling the aches and pains of having to do this cardio workout. Yes, it is painful, but very fulfilling at the end. And dont worry, youll body will get used to it and will be so grateful as you start seeing your slim down results! Get your heart rate up and start burning fat baby! Perform each of these for 60 seconds at a time with 10 second rest in between for 1 round only. And if youve got the time, add a few more rounds!! Why not?
Cross Country Skiers: start by standing with legs staggered (one leg in front and the other in back, a few feet in between each other). Quickly shift your feet and your arms (in opposing directions) in a continuous manner keeping your abdominals tight the entire time.
Hopscotch Drill: start by standing with your feet a shoulder width apart. Hop one foot forward and then landing on both feet back. Continue to hop forward on the opposite leg and then landing back on both feet. Continue this repeating pattern.
Repeater Knee Lifts: stand up straight and lift one knee up to chest height. Quickly tap that lifting leg back to the floor at a slight angle behind you and quickly pick that leg up again allowing the knee to come up to chest height. Use your arms to add more intensity by bringing them up and down in opposite movement of the knee. So as your knee comes up, your arms come down. If you want to feel a more quadriceps burn, the standing leg will have a slight bend to the knee. The lower the lunge, the more intense the exercise becomes. Repeat for 60 seconds then switch to the other leg. Perform this with total control. Doing these simple yet highly effective exercises regularly, you will be in the perfect shape with peak fitness in no time. Dont you think its to burn that fat Fit Femrs?? Do it up Richard Simmons style!

Treadmill vs Elliptical Trainer Which is Better for Weight Loss

The weight loss industry is actually a billion dollar industry in the US today. Together with diet pills and supplements, exercise equipments are also among the products that consumers resort to when they need to lose weight. Let’s see how this treadmill vs elliptical trainer goes and which one is more effective for weight loss.

Treadmills still sell at higher rates than ellipticals, but the ellipticals are quickly growing in sales at a faster pace than ever before. So, if you are looking to lose some weight and get in shape, which machine will work out best for you?

Treadmills have been used for over a decade and are still the number one equipment being used, from the seasoned athletes to novice users. Simply put, it an easy machine with workout appeal because it requires no special skills to use it properly. You can program your own speed, pace and incline. You can try out different workout programs that are appropriate for your body conditions. The high-end models have MP3 docks and heart rate monitors in place for convenience and in keeping up with the digital times. Your workout can be intensely increased or toned down with the customizable programs in place. They can be folded to save space. Your lower back, knees and ankles do not get impacted very much or stressed out. In conclusion, a treadmill gives you a great lower body workout and can be exerted to any degree.

The elliptical trainer, on the other hand, is a relatively new fitness equipment but is fast growing in both popularity and sales among the same users of the treadmill. Instead of just offering a lower body workout, the elliptical offers a whole body workout, and yet users do not experience the impact of running. The elliptical concentrates on both the lower and upper body during use. The workout is a low impact one and is ideal for people with injured or weakened backs, knees, and ankles.

What should be your basic considerations when comparing the treadmill vs elliptical trainers for weight loss? Perhaps one is whether you are getting the workout that you really need while effectively losing the extra pounds. It’s true that the elliptical offers a more complete body workout but when it comes to burning the calories, the treadmill can also be very effective on that because brisk walking, jogging, and running also lets you expend a lot of energy.

So if you are deliberating between a treadmill vs elliptical trainer for weight loss, the best thing is for you to consider what type of workout you are looking to get and how much impact you are willing to endure. Treadmills are perfect for those into jogging or serious running, while ellipticals are ideal for upper body and low-impact workouts. Both however, can be of great help in helping you lose weight.