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16 Tips For Your Home Gym Sessions

LilyKing

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Every year thousands of people plan on losing weight through their New Year Resolutions. But, start of the year promises and mid-year motivation to get in shape can end up looking like very different pictures. Many people find they are unable to achieve their goals without the help of a personal trainer, especially if they are just trying to lose weight on their own at home. But with the right advice and a healthy amount of motivation, it is perfectly possible to be your own fitness trainer. In this article, we give you 16 tips that will help you with home gym sessions.

Dedicate a space

Working out where you will be performing your daily exercise is an excellent place to start. If you don’t have a proper place to work out then you won’t be able to bring the regularity needed to follow an exercise regime.

Set a time

Try to set a particular time slot for your home gym sessions. Just make sure it’s a time when you are free most of the days. Not only will your body begin to ask for exercise at that time, but you will also be mentally ready for a workout as the time approaches.

Plan per requirement

It is essential to have a proper plan when you are starting your gym sessions at home. Figure out which part of your body requires the most or the least workout and which exercises you will perform. All these factors contribute massively to achieving the ultimate target. It should all be planned out so that your body and mind is prepared for what’s to come.

Create an exercise schedule

Come up with a program as to how you will perform the exercises. For example, on the first day, you will focus on your chest, the next day on your arms, moving downwards to your stomach and legs. Also, it’s good to know how long you will spend on a specific routine and how many sets you require for a particular part of your body. A personal trainer will tailor a routine to your specific needs, but if you are going it alone, you may need to do a bit of research on what would work best for your body and your goals.

Warm up properly

Getting your body warmed up for exercise is essential. Your muscles need time to get into the rhythm, but more importantly, the body prepares itself for the gym session by pumping the heart faster and increasing your circulation. The body loosens itself, and that prevents injury.

Manage your diet

It all depends on what you aim to achieve with the home gym sessions but managing your diet is half the workout. If you want to lose weight, then have a balanced diet and come up with a weight loss plan. If you’re going to gain muscle weight then you probably need more protein, hence, have a dietary plan accordingly.

Don’t buy equipment readily

There are hundreds of exercises that you can do at home which do not require any dumbbells or machines. Just start with the simpler ones that suit your body; they are equally valid. Once you see you are being consistent and need more weights or workload, only then go shopping.

Play some music

Different research studies have shown that music helps in getting the best out of you when it comes to exercising. People automatically bring that extra something within them when they are listening to their favourite song and music can definitely help to keep you going when you are hitting the wall. While listening to a fast-paced song regulates your speed and heart rate accordingly.

Do not watch TV

Some people may think it’s a good idea to watch television during a gym session but studies have shown it is counterproductive. While music helps you to focus, watching sports or your favourite show will create unwanted distractions.

Use a stopwatch

Keep a stopwatch handy and see how long you are taking to perform a specific task. You will know when you need to slow down and where to speed up. Different gym activities are done for a particular time instead of sets, so you also adjust your routines accordingly.

Increase gradually

There are many cases where people get excited or motivated about doing gym but then give up after a few days. That’s mainly because they rush into performing exercises too quickly and then injure one part of themselves or the other. Slowly increase your activity levels and pace. If you aim to reach 30 minutes of activity, then start at 10. If you want thirty repetitions of an exercise then begin with 10.

Be persistent

Usually, when you are working out at home, the biggest issue is to stay persistent. Just make sure even if you are busy some days, you can perform one or two of the exercises you are supposed to do. A break of one day leads to two, and eventually, you end up forgetting about it altogether

Focus on the whole body

Instead of worrying about a specific part of your body, give importance to your entire body. If you continuously work on the same part such as stomach or arms, eventually you may lose motivation, or it gets tiring. On the contrary, different exercises each day increase the interest.

Have a partner

If the workouts are becoming monotonous, the enthusiasm is fizzling out or you don’t feel like doing exercise alone, ask your friend to come over. It’s a different scenario when you have someone else to talk to while doing exercise or even walking. The time passes quickly, and you have that extra bit more energy and motivation to keep going.

Take breaks

An important thing to remember is that the human body can only take so much load. Set up consistent breaks during your gym sessions. After each set or each activity, gives yourself a couple of minutes’ break to rest and hydrate. Similarly, take a day off every week so that your body can catch up.

Track your progress

There are many apps available to help you keep track of how much you have worked out every day. Start by entering your weight, height and other details. Keep track of how you are progressing by checking them at the end of every week and enter the details to compare the difference. It will help you to keep motivated and updated on your progress.

 

In summary, if you want to gain something by working out at home, follow these tips to help keep you on track and moving towards your goals.

Hi. I am Muhammad Mubeen. I am SEO Expat and Wordpress Websites Developer &  Blogger. 27 years old. I help entrepreneurs become go-to in their industry. And, I like helping the next one in line. You can follow my journey on my blog, All Note AbleB2B Guru PlanCross ArticleDj Soft WorldFinance PressHufforbesLife Health Press BusinessStrong ArticleThe Top StoriesUS Update ZoneBusiness TodayScience NewsEssay Writing AcademicElite Guide Health If you need any post so you can email me on my this Email: [email protected]  

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Fitness

If you want to leave inheritance for your step-children, follow these steps

LilyKing

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Handing down property to your own children is not difficult. In fact, in most counties, you don’t need a will to do so. The government usually recognises your spouse and children as the primary beneficiaries of your estate. You would think that in the case of step-children it would be the same too. Well, it is not. While your spouse may still be eligible to benefit from your estate, your stepchildren are another issue entirely.

In a case of remarriage, where there is a possibility of a person wanting to hand down properties to their stepchildren, a number of issues may arise. Legally, step-parents are not bound by law to give any part of their estate to their step-children. What this means is that for your step-children to be sure beneficiaries of your estate, you need to leave a document stating that explicitly. In essence, you need to draw up a last will and testament.
Writing A Will
Writing a will these days is easy and you can do it on your own. You can get a free will kit with a step by step guide online. While that may be seem like the obvious choice to you, you should tread carefully. In cases where you have step-children you want to include in your will, there are technicalities you may need to be aware of and therefore it is advisory to see a solicitor who can give you the necessary advice you need. This is needed especially in cases where you have other children who may contest the will.

If you do write the will yourself, there are a couple of things you will have to keep in mind. Ignoring any of the following rules may render your will invalid in the eye of the law.

● Mention their name (s):
One huge mistake anyone can make when writing a will is to be ambiguous. Not mentioning the exact names of the people you want as beneficiaries from your will can cause a lot of problems when it is time to execute it.

Avoid using terms like heirs, beneficiaries or successors when speaking about specific properties as much as you can. These words are often open to interpretation and may not have the desired meaning you want.

● Be specific with the property details
Listing out what property goes to who is another important part of the will writing process. Make sure to be as detailed as possible especially when it has to do with estates and businesses.

● Appoint a guardian
In the case that your step-children are still minors (below 18 years) at the time of your passing, you will be required to name a guardian for them. You cannot bequeath property to them at this age as the law deems them unfit to manage the properties. Whoever you name to be their guardian must also be capable of acting as an administrator over the properties until they come of age.

Interestingly, the law allows your step-children to have access to your estate – at least for upkeep – if they are minors or dependents. That is, regardless of if they are mentioned in your will, they will still be beneficiaries of your estate as long as they were dependent on you while you were alive. This law is one of the few exceptions that allows for property to automatically go to your stepchildren. It takes into account the hardships that will be suffered by dependents who are still minors, and any children with long-term special needs.
Other Ways to Leave an Inheritance for Your Step-children Without Writing a Will.

Although leaving property to your step-children via a will is the easiest and safest ways to go about it, there are other ways to perform your parental duties. While these are valid options (at least theoretically), make sure to consult a solicitor on the peculiarities in your locality before going with any of these options.

● Adopt your step-child(ren):

Generally, intestate laws recognise your spouse and children as immediate beneficiaries of your properties when you pass. This includes your adopted children. This means you will have to take steps to formally adopt your step-children as yours.

In the UK, that usually involves applying to your local council. You will have to do that at least 3 months before applying for adoption in a court. The procedure for adopting your step-child is quite similar to that for adopting any other child. But there’s also the added condition that the child must have lived with you for at least 6 months.

However, this process can become an unpleasant one where conflicts arise. Adopting your step-child takes away parental privileges and rights from the child’s other birth parents and anyone else responsible for the child.

● Create a Living Trust:

Having a trust is one of the most popular ways to pass properties to loved ones. Although it is often used alongside a will, you can decide to exclude your trust from your will. There are a couple of reasons people love using trusts.

1. Trusts are individual legal entities: you can give an inheritance to someone without any court interference. This means your family members can quickly take possession of your properties without needing to go through probate, after you die.

2. You do not need to make the terms of your trust public. This can help you avoid creditors from tracking your beneficiaries for debt repayments, for a while at least.

This makes a trust one of the best ways to leave an inheritance for your stepchildren, especially in cases where there might be clashes with your biological children or wider family over your will.

Making sure all the people you love are well taken care of after you are gone is a priority. While anyone of the steps above will help you to leave an inheritance for your step-children, you should make sure all your plans are set and dry by consulting a solicitor. That way, you can rest assured that everything will go exactly as you want.

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Fitness

Fat loss tricks that will help you drop two dress sizes

LilyKing

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Losing body fat can be tedious and when so much work is put into doing so with little or no results to show, it can definitely feel demoralising. Most people go to great lengths to lose weight, trying both logical and illogical tricks, scientific and unscientific experiments. So much money is spent on getting a personal trainer and gym fees, not to mention the time and energy dispensed into all these. While some have seen results, others are not so lucky.

 

Confidence does not necessarily come from how beautiful or expensive your dress is but from the way you feel about your body in the said dress. You could be the best dressed in the room but if you’re not confident in yourself it will absolutely affect how you relate with others. So how do you get that body confident feeling?

 

Here are some of our favourite, simple fat loss tricks proven to help you lose weight in the shortest time possible. You’ll have that weight lost and that dress back on in no time at all.

Keep a Diary

Keeping a journal helps keep you on track during this weight loss journey. In your diary, you can write your daily activities, exercises, meals, weight etc. You could even put down how you feel, your achievements (no matter how big or little), and your disappointments. This way you’re abreast with your progress and emotions.

 

There are some apps that offer this services. They even go a step further in creating a calculator to enable you to calculate your calories; so with each food or snack you take in, you input it into this calculator and you can keep an accurate picture of the number of calories you have consumed.

 

It can serve as a check for you, so each time you’re tempted to take in that ‘guilty pleasure’, you might think twice on the calories contained in them and resist the urge.

 

Think About What You Should Eat, Rather Than What You Shouldn’t

Studies show that what you eat has more effect on your weight and general health than exercises and caloric limitation. Eat more low-carb vegetables and fruits, nuts and seeds, raw almonds, foods high in fibre, vitamins and minerals, lots healthy protein etc. and avoid processed foods that are high in saturated fat and salt and sugar.

 

Cut Your Sodium Intake

 

Make sure your meals are low in sodium as too much salt can cause high blood pressure and other heart-related diseases. Also, too much sodium intake causes your body to retain water which invariably causes you to look heavier than you actually are.

 

Drink More Water

 

You should drink lots of water, as water also increases your metabolism and helps burn calories. Moderate intake of green tea and plain coffee are also great weight loss tricks but do not go overboard as too much caffeine can definitely cause health issues.

Eat Smaller Portions

Instead of taking heavy meals 2 or 3 times daily, take meals more regularly but in smaller portions as this will keep your metabolism active, reduce feelings of hunger and help burn calories faster. In addition to eating smaller portions of food, you should also eat HEALTHY snacks.

 

Eat Slowly

 

Also, eat slowly and gently. When you rush through your food, your body can’t tell when it’s full and you end up eating more helpings.

Eating slowly makes it possible for your brain to communicate with your stomach, and tell it when you’ve had enough to eat.

 

Increase Your Workout Intensity

Exercise consistently and aim towards building your muscles; this helps burn calories faster. Do yoga, use weights while squatting, take up pilates etc. However, do not push yourself to the point where you can’t move. That’s why it is advisable to take a day off after 3-4 days of intense weight training.

 

If you’ve been engaging in low or moderate intensity exercises, it’s time to switch it up as those exercises won’t have the desired results you need. Do something energetic in between your everyday exercise routines. For example, if you jog for 20 minutes every day, 5 or 10 minutes into that, stop and do squats for 5 minutes and then continue jogging. High-intensity workouts will help you burn calories faster.

 

Move around instead of being immobile. If your job requires you to sit most of the time, then take walk breaks in between work and stretch yourself. While watching TV or talking on the phone you could lift weights. Just try and engage in activities that build your muscles and keep you active.

Get Adequate Sleep

No! sleeping won’t make you add more weight, instead adequate sleep has been proven to be as important for your health as exercise and diet. To get your desired results, you need to sleep and rest adequately. A healthy amount of sleep is about 7-9 hours. If you constantly sleep for lesser hours, you’re causing harm to yourself.

 

A study has shown that adequate sleep helps the body manage its fluid and sodium balance and this could lead to weight loss. In like manner, you should try as much as possible to de-stress. Your stress level could lead you to stress eat and then add more weight and when you’re tired there is little or no motivation to exercise or do any physical activity. Research has shown that when you have a high levels of cortisol (the hormone released when stressed) in your body, losing weight becomes more difficult).

Go for a Body Wrap

Most people don’t know this but body wraps can help shed you weight temporarily. If you have an event that you need to look trim for urgently, this might just make the difference between the dress going on and the dress staying on the hangar. Body wraps can be done in spas and beauty salons, and they help tone your skin and give the illusion of a slimmer body.

 

But be cautious of which body wrap you use, especially if you have sensitive skin. Ask questions about the ingredients in the body wrap before use and consult your doctor if you’re on medications or have health issues.

 

Without taking pills or weight loss medications, there are lots of tricks that can help you achieve that 2 dress size weight loss. But remember, feeling good on the inside is just as important to your body confidence and body image.

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Fitness

4 diet plans that actually work

LilyKing

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There are a diets everywhere you look, with a new one seemingly popping up from nowhere and taking the country by storm every year, with its promises of quick fixes and revolutionary new approaches.  Wherever you look, from  blogs, magazines, websites and social media to celebrity endorsed campaigns and targeted products in the supermarkets, we are bombarded with diets and diet products promising the earth. Some help to shift the pounds in the short term, but finding a diet that works not just for the short term but in the long run too is what matters and this can be tricky.

 

Getting a personal trainer and nutritionist can be a great idea if you’re really serious about ringing the changes, but if you want a diet plan that actually helps in achieving the desired result, be it health gains, weight loss or overall fitness, you’re definitely reading the right article.

 

Here are four different diet plans highlighted and explained. This article aims to make choosing a diet plan easier for you. So go ahead and pick a plan based on your preference of food type, health benefit and rankings.

The Mediterranean Diet

The Island of Crete is considered to be the ‘Heart of the Mediterranean Diet’ and most research on this diet is done on this island. Crete is a Greek Island located right in the middle of the Mediterranean Sea. The Mediterranean diet is known to benefit every part of the body and countless studies have shown that people who live on the Island of Crete where this diet is mostly followed have the highest longevity rate in the world and experience rare cases of heart disease.

 

This diet emphasises;

  • High Fat; with the Mediterranean diet, you don’t need to limit your fat intake, so far as it is extra virgin olive fat.
  • Vegetables and fruits; 9 to 15 servings per day. These vegetables are cooked in a lot of olive oil.
  • Small amounts of animal protein e.g. fish, chicken and meat.
  • Coffee
  • Lots of water
  • Moderate consumption of red wine
  • High consumption of legumes (Lentils and beans)
  • Fresh Herbs
  • A small amount of cheese

 

The Mediterranean diet can help you manage your weight, fight inflammation, lower the risk of cancer, fights diabetes, helps the heart and increases life span.

 

In the US News Best Diets Ranking 2019 this diet ranked;

 

#1 in Best diets overall

#1 in Best diabetes diets

#1 in Best diets for healthy living

#1 in Best heart-healthy diets

#1 in Best plant-based diets and

#1 in Easiest diets to follow.

 

From the above ranking, you can see why the Mediterranean diet is the top on the list of diets that actually work. This diet is the total package, not only is it all round healthy but it is known to be the most delicious and easy to follow diet plan going too. What’s not to love!

The Flexitarian Diet

This is a plant-based diet that involves meat but in very small ratios. Simply put, it is a semi-vegetarian diet. Just as the name implies, it is a flexible diet that allows you to blend your vegetables and protein, though it leans more towards vegetarianism. But the flexitarian diet gives you the liberty to enjoy animal proteins like meat occasionally.

 

There are really no hard and fast rules to this diet; the bottom line is to follow your regular vegetarian diet but once in a while, maybe weekly, you can enjoy eating meat.

 

As a flexitarian, you can have;

  • Vegetables and fruits
  • Eggs
  • Meat, fish, chicken etc.
  • Dairy milk
  • Whole grains etc.

The flexitarian diet helps with weight loss, increases life span, helps to save money, is a realistic food approach, lowers risk of insulin resistance and Type 2 diabetes.

 

In the US News Best Diets Ranking 2019 this diet ranked;

 

#3 in Best diets overall category

#2 in Best diets for diabetes

#2 in Easiest diet to follow category.

 

The DASH Diet

This diet is very similar to the Mediterranean diet and is flexible and balanced. The Dash Diet is often recommended for the control of high blood pressure and is endorsed by the US National Heart, Lung and Blood Institute to stop and minimize hypertension hence, the name Dietary Approaches to Stop Hypertension (DASH).

 

The diet is focused on;

  • Whole grains
  • Vegetables and fruits
  • Low-fat dairy and lean proteins
  • Limited intake of sugar and sodium

 

The major benefit of this diet is the control of high blood pressure but it also decreases heart disease risk, may lead to weight loss, lowers diabetes risk and decreases the risk of cancer.

 

In the US News Best Diets Ranking 2019 this diet ranked;

 

#2 in Best diets overall

#2 in Best diets for healthy eating

#3 in Best heart-healthy diets and

#5 in Easiest diets to follow

 

The Dash Diet is extremely convenient and safe.

 

The PALEO DIET

The Paleo diet is also known as the caveman diet. It is generally based on what early man, that is, the hunters and gatherers ate. It is the belief of the evangelists of this type of diet that since early man had lower ill health issues such as heart diseases, obesity, strokes and other health hazards, it must have been because he ate right.  It is therefore wise and important for present-day man to follow the food path of the caveman, or at least something similar.

 

This diet is focused on;

  • Spices
  • Healthy fats and oils
  • Nuts
  • Seeds
  • Meat, fish
  • Fruits and vegetables
  • Lots of water

The diet kicks against

  • Sugar
  • Legumes
  • Dairy products
  • Grains
  • Processed foods

 

The diet is known to help with weight loss and overall healthy living.

 

In the US News Best Diets Ranking 2019 this diet ranked;

 

#33rd (tie) in Best diets overall

31 (tie) in Best weight loss diets

33rd (tie) in Best diabetes diets

37th (tie) in Best heart-healthy diets

30th (tie) in Easiest diets to follow.

 

Conclusively, the saying “we are what we eat” is a fact. Your wellbeing both physically and mentally is tied to what you eat and drink, it is, therefore, important to eat well and healthily in order to keep fit. Constantly taking in harmful things to your body will inevitably cause damage and most times the repercussions are not evident until it is too late.

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