DAY one :
10sec high knees
10sec climbers
10sec high knees
60sec rest | 3 sets
🤓😄The good news is that in recent years, the busy field of exercise psychology has come up with a number of effective tricks to help us in this process. Here are six of them.
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🎺😄🎺Hey there everyone! The good news here is that we are going to exercise! That’s important because exercise is one of the best ways to reduce the risk of chronic illnesses!
🤓So be Sure to make a sweat session Schedule so can also help you beat stress and depression!
🏋Find the kind of exercise that feels really fun for you and go for it at least two times a week.
Here are some trends that helps you:
📱 Technology📱
Monitor your progress! More manufacturers are developing stylish products that monitor heart rate, activity and even sleep patterns every day.
🕴Yoga 🕴
Functional fitness extends our quality of life by helping our muscles continue to do the things that support activities of daily living. and supports activities such as bending, reaching, lifting, pushing and climbing.
〰➰Strength training〰➰
Strength training isn’t just for Arnold wannabe’s, it is for everyone that wants to maintain healthy bone density, manage weight and preserve quality of life.
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🌮 🍟Fats for Losing Weight
Although fat grams contain more than twice the number of calories as grams of protein and carbs, fats are essential components of any healthy diet — including weight-loss plans. ✌
Some foods that contain healthy fats can even boost satiety, making it easier to control you calorie intake for effective weight loss.
🏋🍓🍋Healthy Fats
Eating healthy fats, in moderation, during weight loss fulfills your dietary fat needs without increasing your chronic.Examples of heart-healthy fats include plant-based oils — such as olive, canola, walnut, soybean and flaxseed oils — nuts, seeds, nut butters, avocados and olives.
👉Have you ever heard of high-intensity interval training, or " HIIT"
It is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.
✅😎🏋Today we are going to go for an introductionary challenge which you can do if you do not think you can manage the standard exercises!
Take up the 30 Day Easy Squat Challenge and tone up your butt and leg muscles!
✅3⃣0⃣The 30 day easy squat challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily
✅⏳You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like !
1⃣🖥⏳Reduce the amount of time you spend watching TV. 2⃣ 🏦🚶Consider moving closer to your workplace to reduce commute time. 3⃣🌙🌓 Go to bed 30 minutes earlier and exercise first thing in the morning. 4⃣🏃⛹🏻 Choose an activity that you can do anytime, anywhere—such as jogging... 5⃣🌭 🏌Find a way to work out during your lunch break. 6⃣🚗🚶Combine your workouts with another daily necessity, for example by running errands on foot instead of in the car.
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☹️😕Here's a sad fact: About half of those who start a new exercise program abandon it within three to six months. The reason is no mystery—people are lazy! So if you want to build a lasting exercise habit, you need to overcome this instinct!
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🌰Almonds and Other Nuts
⛹Go nuts! They slim your tummy by keeping it full. A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories.
🍶Protein Powder
🚵It's not just for gym rats! Protein powder contains amino acids that burn fat and build muscle. Add two teaspoons to a smoothie for a fat-busting drink. Find it at health food stores.
🍸Olive Oil
🏂Everyone needs a little fat — it controls hunger. Go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol under control and satisfy cravings.
🍒🍓Berries
🏄Berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams.
🍳Eggs
🏂Eggs contain vitamin B12, which your body needs to metabolize fat. In fact, researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels.
🌰Beans and Legumes
🏌Beans are low-cal and packed with protein and fiber, which help you tone up and lose weight. Make a bean-heavy dish, such as burritos, instead of meat once a week. You'll cut a lot of saturated fat and replace it with fiber.
🍞whole Grains
⛹The right kinds of carbs are actually good for you. Choose whole grains — their fiber keeps you from getting hungry.
🍃🌿Green Vegetables
🏋If their vitamins and minerals don't persuade you, maybe their waist-whittling powers will do the trick. Veggies like spinach and broccoli are loaded with fiber and very few calories. Have a salad before a meal and you'll be satisfied with smaller portions later.
🍈Avocados
🏄In addition to containing lots of heart-healthy monounsaturated fats, avocados are a terrific source of filling fiber (11 to 17 grams per avocado!), making them a great food for staving off hunger, says Bowden.
Scarf down: Half a cup daily.
☕️Iced tea
🏇Tea, especially green tea, is rich in antioxidants that have been proven to speed metabolism," explains Mark Ukra, author of The Ultimate Tea Diet.
In fact, according to Swiss researchers, tea-drinking subjects burn a whopping 266 more calories per day than those who abstain.
