Cycling Benefits for Weight Loss TIPS

Cycling has many weight loss benefits as well as being great fun. Cycling is challenging, it's very sociable and it really is a terrific workout. Cycling is great for everybody regardless of age or fitness levels. It will help you to lose weight due to its calorie burning properties, improve your overall health and gets you out in the fresh air too. What more could you ask for?

Busy roads are a big problem for many cyclists but fortunately there are an increasing number of cycle lanes and paths being incorporated in many towns and cities ensuring a safe, car free cycle ride. Cycling really can help you to achieve your weight loss goals in a fun and enjoyable way.

The Benefits of Cycling for Weight Loss

" The increased heart rate will help you to burn calories and lose fat ensuring that you are one step closer to your weight loss target.

" Cycling is cheap and environmentally friendly; you can burn calories and lose weight whilst staying positively green. As far as transportation goes cycling is the most environmentally friendly option you have - and it can also save you lots of money. Cycling is free.

" Cycling can help you to lose weight whilst helping to improve your general, overall health.

" Cycling exercises all of the major muscle groups of the legs including the calves, glutei, hamstrings and quadriceps ensuring all round physical fitness with extra endurance and strength.

" People who are unable to take part in high impact sports like running can enjoy the low impact sport of cycling. The cycle takes the body weight and pedal power doesn't put any pressure on the leg joints at all.

" Cycling is easy, and once you've learned to ride a bike you'll never forget. Some people can be put off sports with complicated moves or rules but everybody can learn how to ride a bicycle.

" The number of calories burned whilst cycling really depends upon the weight of the cyclists and how much effort they put into their ride. A half hour cycle ride can burn anywhere between 100 and 650 calories depending upon those things. Obviously cycling up a steep incline will burn many more calories than a gentle cycle ride along a level path but every little does help towards your weight loss goals.

" Cycling can also help you to get fitter for other exercise activities. People who cycle for half an hour a couple of times per week will also feel the benefit when they take part in other types of aerobic activity.

Cycling Safety

You do need to remember a few safety procedures before taking your bicycle out for a spin in the sunshine;

" Your bike must have regularly maintenance to ensure that it is safe to use

" You should always remember to carry a few spares in case of emergency - a spare inner tube and tool kit should suffice

" Wear bright clothing which can be easily seen by other motorists and road users

" Don't forget to wear a safety helmet

Cycling can help you to change weight, change shape and change your life - enjoy!

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Efficient Ways To Get In Shape

Are you looking for a way to get in shape?

You can reach a healthy weight by adopting an efficient weight loss system. Go over the following article to learn more about different efficient ways to get in shape.

How much weight do you want to lose?

Start by figuring out a healthy weight for your size and age. If you are not sure how much you should weigh, meet with a doctor or with a nutritionist. Your goal should be to lose one or two pounds a week. Losing weight at a faster pace is not a healthy solution.

Find a way to stay motivated. You should make a list of the reasons why you want to get in shape. Reward yourself when you get good results, for instance by buying new clothes. Avoid rewarding yourself with food.
Following your weight loss program will be easier if you find new foods you really love and have fun with your fitness program. If possible, find some friends who want to lose weight too so you can exercise together.

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Try introducing new healthy foods to your diet. If you do not get five fruits or vegetables a day, introducing more fruits and vegetables in your diet should be a priority.
Go to the grocery store more often and look for fruits and vegetables that look appetizing. If you do not like a vegetable right away, try different ways to cook it.
You should also try juicing so you can have a couple of glasses of juice a day to get your five portions of fruits and vegetables.




Be more careful with the portions you eat. If you tend to overeat, put less food on your plate and try eating slowly.
Avoid distractions so you can stop as soon as you are full. If you always feel the need to snack between meals, try having several smaller meals during your day.
Have five small meals at regular hours or even six.

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Be active for at least thirty minutes a day. Going for a walk is a great way to burn  calories after eating. If you cannot go for a walk, find an activity you can do to get some light exercise.
You could for instance clean your house, play in the backyard with your children or work on a home improvement project.

Work out twice a week to tone your body. You should start by developing your core muscles, for instance by doing some sit ups and some crunches. Once working out becomes easier, try exercising more frequently.
Add some cardio exercises to your fitness workouts so you can burn a large amount of calories. Look for exercises you really enjoy so you look forward to working out. Join a gym if you need help with your fitness program.

These tips will help you reach a healthy weight in a reasonable time frame. Use what you just read to develop your own weight loss program and you will soon get the body you always wanted.

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#Easy Tips To Help You Lose Weight and Keep It Off

Summer is almost here and you still have twenty or thirty pounds to lose.  How are you going to do that?  Sometimes simple, easy changes are just the thing that can get you started and help you see results quickly.
Patience, however, is important because the weight did not appear overnight and it is not going to disappear overnight either.  It will take some time for you to develop the healthy exercise and eating habits that are going to make your weight loss permanent.

Here are some tips that can help.

Take a little time and think about just what it is that makes you gain weight.  Do you have trouble resisting certain foods?  Is it difficult not to nosh when free food is within reach?  Are you too tired or too busy to shop for or to cook healthy meals?  Is your partner supportive of your weight loss efforts?  There are usually a wide variety of factors for most people that cause them to gain weight.  Identifying these can help identify the first steps.   If it’s junk food that’s your weakness, throw it all out and fill the refrigerator with healthy alternatives instead.  If it’s intense emotions that spur your eating, find alternative outlets for those emotions such as calling a friend or taking a walk.

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It is almost impossible to lose weight by cutting calories alone.  You have got to get moving to lose the calories and then the weight.  It doesn’t have to be an aerobic marathon, but it should be a regular exercise routine, so it can become a habit.  Ideally you will do some form of exercise three or four times a week and stick to it.  It is also good to be active whenever you can.  Park away from the store and walk in.  Take the stairs instead of the elevator.  Get up at work and walk around.  Pace while you are on the phone.  Fitting in little spurts of activity throughout the days adds up.

Think ahead to those occasions when it may not be easy to make a healthy choice and have a plan.  Know that conference will not have any healthy options for lunch?  Take your own or ask to do a special order for the luncheon.
Any caterer worth their salt won’t blink an eye at a special request, happens all the time, just get it in ahead of time.
Tend to crave chocolate late at night?  Drink a cup of Oolong tea with a couple of squares of dark chocolate an hour before bed.  Both are rich in antioxidants and two squares won’t throw off your diet.  The Oolong tea will actually help burn off calories, too.

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Fill up on fruits and veggies and try a bowl of soup before the meal.  Eating lots of high volume foods is a great way to fill up without filling out.
Foods that are high in water such as green, leafy vegetables, watermelon, cantaloupe, apples, and pineapple are filling and very good for you.
Also, eating a bowl of soup before the main course will help fill you up so you won’t eat so much. The soup should be something that is not cream based, such as vegetable or chicken broth.

These tips will help get you started on a path to steady, sustained weight loss that you should be able to keep off for the long term.
It is not only about losing weight, it is also about being healthy and feeling good.

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#Does Fast Weight Loss Work?

While most doctors and nutritionists recommend against fast weight loss, there still are many people who are desperate enough to attempt it. If you are one of them, it is important that you go about it the right way, otherwise you could run the risk of jeopardizing your health. Your objective should be to maximize weight loss on a slow and steady basis to make sure the weight stays off permanently.

If you are trying to lose weight by reducing the amount of food you eat, it is better to limit your calorie intake slowly. Unfortunately, many people attempt to stop eating altogether in order to lose weight as fast as possible. You should not attempt this, apart from being dangerous for your health; starving yourself will result in regaining the lost pounds as soon as you start eating.

To safely and effectively lose weight that stays off, it is better to gradually cut back on the amount of food you eat, try to eat a healthy balanced diet and make sure you cut out the junk and processed fatty foods altogether.

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By just cutting out the junk foods and sugary drinks you may find after a short time that the weight is coming off without you having to do much else. When you feel like snacks try substituting that chocolate bar or bag of chips for a piece of fruit.  Take a healthy packed lunch to work instead of relying on the local take away food shop, that’s the hard to resist road to temptation in indulging your taste buds.

To make your weight loss really effective it’s not enough just to diet you also need to factor in some form of exercise on a regular basis. Even if you aren’t an exercise junkie try and pick something you enjoy doing, such as cycling or swimming, even just a daily walk will help your waistline. You won’t see the results overnight but you will see them if you stick to your guns.

If you haven’t exercised for a while don’t jump in and go all out you are likely to do yourself more harm than good this way. Build your exercise level up until you reach a point where you are comfortable yet feeling the benefits. Even starting with just a 15 min walk a day will have benefits.

A common question from people trying to lose weight is: which is better exercise or dieting? The answer is a combination of both will be most effective in helping you reach your goals. By exercising you speed up your metabolism to burn calories, but you need to eat healthily to give you the energy to exercise.

Before starting any weight loss diet or exercise program you should always consult with your own doctor first and check that what you are planning is right for you. Once you get the go ahead, set your mind to accepting that you can do this and how much better you will feel once you achieve your goals.

It’s a good idea to set some goals and pin them up on your fridge or somewhere that you can see them every day. When you reach the milestones you’ve set, it makes it rewarding to continue.

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#A Quick Guide To Weight Loss For Beginners

Losing weight can seem very hard, especially if you tried several methods in the past and did not get the results you expected. You can actually reach a healthy weight by simply adopting better habits. Keep reading if you want to learn more about weight loss methods that work.

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Forget crash diets, intensive exercise programs and counting calories. These weight loss programs can help you lose a few pounds but you will not be able to follow these unusual diets or exercise programs for very long. The best way to lose weight is to adopt better habits for good. Your goal is to transform your lifestyle, not to go on a crash diet for a few weeks before going back to your old habits.

Transforming your habits can take some time. It is best to take small steps so you can work on getting used to your new lifestyle rather than expecting to transform the way you eat and organize your time overnight. You will get better results if you take as much time as you need, even if you do not progress toward your ideal weight as quickly as you were hoping to.


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Find new foods you really enjoy. You should introduce a couple of new foods in your diet on a weekly basis. Try cooking new foods in different ways or combine them with spices. Replacing all your favorite unhealthy foods with better alternatives you enjoy just as much will make adopting a healthy diet a lot easier. You can still eat your favorite unhealthy foods as long as you eat very small quantities once in a while.

Adopt a more regular schedule. Try getting up early and have a healthy breakfast to start your day. Have three meals at fixed hours during your day or try eating five smaller meals if you always feel hungry between your meals. Organizing your time more efficiently will help you find some free time to exercise regularly. If you do not have time to work out, try being more active, for instance by walking for thirty minutes a day or by riding your bike to work.

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Exercising regularly is a great way to tone your body and reach a healthy weight. Start working out for twenty minutes a day or have two or three longer workout sessions on a weekly basis. Look for exercises you really enjoy so your fitness program stays fun and interesting. You could for instance join a team so you can practice a sport you enjoy or sign up for a martial art class if you want to acquire some new skills. Fun exercises such as dancing, practicing aerobics in the water or even playing in the back yard with your children are also great ways to get some exercise on a regular basis.

Losing weight is not as hard as it seems if you focus on adopting a healthier lifestyle rather than counting calories. Follow the tips you just read and you will soon get the results you always wanted.


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#9 Super Foods to Help Weight Loss

Eating some foods can actually help you to lose weight. Eating more and losing weight has got to be a great choice for anyone who is trying to lose a few pounds, so here are some of the super foods which can actually help with your weight loss goals.

1. Apples - the perfect snack on the go. Apples are seriously good for you and can help with weight loss problems. They are also packed with antioxidants which can help to combat the "apple shape" or an excess of belly fat. If you want to lose weight you can start by munching an apple every day.

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2. Steak - just so long as it's lean this can also help you to lose weight. Organic beef is the healthiest variety of them all. Steak should be grilled or broiled and served with plenty of crisp salad or veggies.

3. Eggs - and I mean all of the eggs - the yolk and the white, just leave the shell. Poached, boiled, omelets and scrambled eggs all make the perfect way to start the day but if you don't have the time to cook in the mornings make a tortilla or frittata on the weekends and eat the slices throughout the week.

4. Kale - is another super food which can help you achieve your weight loss goals. There are only 34 calories in a cup of raw, chopped kale but plenty of calcium, iron and fiber.

5. Oats - are another super food which can help you to lose weight and make the perfect breakfast. All types of oats are healthy but steel-cut and rolled varieties are the best of the best.  They make a great alternative to breadcrumbs when you're making meatballs.

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6. Lentils - help to flatten the belly, and that's a fact. There are loads of different types of lentils but the yellow and red ones are the quickest to cook. They blend in with lots of different dishes thanks to their mild flavor yet can add plenty of texture and substance to lots of different meals.

7. Salmon - is great for your heart and great for your waistline. They are a brilliant source of Omega 3 which, among other things, helps to build muscle and the more muscle your body has the more calories it naturally burns. Wild salmon is the best choice if its available with fewer pollutants.

8. Blueberries - all berries are good for you and blue food is good for you so blueberries are double good for you when you are trying to lose weight. Why not think a little differently at breakfast time and instead of sprinkling a few blueberries onto your cereal simply sprinkle a little cereal onto a bowl of blueberries before adding the low fat yogurt or milk.

9. Avocado - some people worry about eating avocado when they are trying to lose weight because of the fat content but they really shouldn't, avocado really is a fantastic food for weight loss.


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There are other foods which are also great for anyone who wants to lose weight but this is just a small sample of foods which you can eat more of and still lose weight - fantastic.

#Fitness Tips For Beginner

Many people are looking to get fit. But not everyone knows you need to do more than go to the gym once in a while and cut back on the fast food.
Fitness isn't something that's hard to do, but it's something you need to put a lot of effort into. I'll give you a few tips to help you get in shape.

Drink water and only water! Make sure you're drinking eight eight ounce glasses of water every day. If you want to get the most out of this, only drink water.
Don't drink fruit juices, soda, or coffee.
Whenever you're thirsty, drink some ice cold water. This is the easiest way for you to shed weight.

Get at least thirty minutes of cardio every single day.
If you're just starting to exercise, you can go for walks or swim for your cardio.
As you get more used to it, start increasing the intensity of your cardio workout.
Start jogging or biking instead of walking.
Then step it up again and start running for half an hour. Once this starts getting easy for you, you can exercise for longer or just keep pushing yourself to go faster.


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You also should be going strength training every other day.
Cardio is a great way to get yourself in decent shape. It'll also give your body a temporary calorie burning boost. But that boost wears off as the day goes on.
Muscle burns more calories at a rest than fat does.
So by doing strength training, you replace that fat with muscle. Your body then has to work harder to maintain that muscle.

I said work out every other day for a reason. Your body can handle cardio every day for the most part since it doesn't put a lot of stress on it.
But it can't handle serious muscle building every day. As you lift weights, you're doing a small amount of damage to the muscles involved, that's why you're sore afterwards.
The way you build muscle is by doing that little bit of damage and allowing your body to repair it. As the body repairs the muscles it strengthens it so they don't get damaged again.

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So while lifting twenty pounds would've damaged it in the beginning, after a few workouts twenty pounds won't do anything.
That's why you have to increase the weight. But if your body doesn't get rest between each workout, it won't have the time to repair all of the damage.
So if you keep working out day after day, those muscles are eventually going to sustain serious damage. Then you'll be worse off than you were when you started.

Fitness isn't necessarily hard, but it does require a lot of effort. It's also something you have to maintain.
Once you've achieved your goals, if you don't keep working out, your body will go right back to where it was when you started.
 It's easier to maintain your workout than to have to start at the beginning again!


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#7 Simple Exercises You Can Do While At Work

If you’re lacking the time it takes to have a regular fitness regimen because of work, kids, or life in general then simple exercises you can do while at work could be just what you need.
These 7 simple exercises and tips you can do while at work are fast and easy.
You can still have a great work out without the need for a gym.


1. Instead of using a desk chair, sit on a large exercise ball. The balance required for sitting on the ball is a great core stabilizer.
You’ll be toning and strengthening your ab muscles without even realizing you’re doing it.
It takes very little to no concentration, which can leave your brain power for your work.



2. Resistance bands are great for your toning legs and arms.
You can hook the bands to the legs of your desk or chair and do arm or leg reps while you’re sitting at your desk.
If you are on the phone, switch hands as you do the reps. If you’re typing at your computer, work your legs with the bands.



3. Walk. During breaks walk as much as possible around the office.
If you have ankle weights, then strap those on while you’re walking for an added boost.



4. Leave the elevator behind and take the stairs.
Even if you’re on the 14th floor, walk up two to three flights and then catch the elevator the rest of the way.
Doing just this one thing alone gets your heart pumping, and releases endorphins.
It provides a great start to the day which both your body and brain will thank you.



5. Parking.
You may not think that your parking spot has anything to do with your fitness level, but parking further away can actually provide a mini cardio session.
Make sure to leave extra time so you aren’t late, and park in the furthest parking spot you can find. Strap on those ankle weights and either walk, run, or march up to the building.
Don’t worry about how you will look doing it because the body you’ll gain from it will look and make you feel even better.



6. Stretching is always important.
Sitting at a desk for 8-9 hours a day can lead to muscle stiffness, loss of flexibility, back and neck pain, restless legs, blood clots, and stiff joints.
Of the things you can do for the health of your body, stretching is the most important.
You should be getting up every hour to stretch.



7. Easy stretches you can do at your desk can be anything from reaching up to the ceiling with both arms, to touching your toes, to ballet plies.
Make sure to give your back a good twist from side to side to stretch both your spine and your abs. Writer’s belly happens when the ligaments in your abs shorten because of sitting for long periods of time resulting in a “pot belly”, so make sure you’re stretching those abs to keep them long and lean.


Finding time to work out and keeping fit can be challenging, but implementing just a few simple things throughout your work day can really make a difference.

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#Woman’s Fitness

Health and fitness are crucial components to living a happier lifestyle.
It requires proper knowledge, of how to eat properly and exercise using the best routines.
Overall, getting physically fit provides many rewards.
It allows for a tight lean body, and when combined with good nutrition and proper exercise, it can help minimize the potential of disease, while reducing stress.

Exercise is known to provide significant benefits to the mind and body.
To can level off emotions, create a positive body image, improve self-confidence, increase energy levels, and help the individual develop an optimistic look.



The Benefits of Pilates

One of the most beneficial exercise routines that any individual can perform is Pilates.
It is designed to be extremely beneficial to overall fitness, while improving health conditions and enhancing overall well-being.

Quality Pilates performed on a routine basis is known to improve posture, while increasing flexibility and mobility of the spine.
In all, these effective routines are designed to tone and lengthen the muscles to produce a sleek slender look. In older individuals, it’s also known to improve bone density and maintain it for years.



Pilates was invented as a revolutionary approach to handling the body and the mind and the spirit. Through integration of specific principles, it performs a variety of functions.

These include:

Centering – The physical activity of Pilates allows the individual to center their focus.
All energy is directed to the body’s powerhouse area that resides between the pubic bone and the lower ribs.
These exercise routines can create tremendous amounts of energy.

Concentration – The original concept of Pilates was to use these exercise routines as a way to develop intense focus and concentration.
By applying full attention to the Pilates exercise, one remains fully committed to its results.

Control – To perform Pilates correctly requires complete muscle control. The overall design of the exercise routine is that no body part is left to perform on its own.
An individual experienced in Pilates has full control over their body through the exercise routine.

Precision – To be performed correctly, the Pilates exercise requires awareness and precision that needs to be sustained throughout every exercise movement.
This means that the appropriate placement and alignment will always remain relative to every other body part.

Breathing – The exercise routine was designed to utilize a very full deep breath while performing the routines.
With extensive exercise, the individual comes to know that their lungs work like bellows to pump the air necessary to achieve the total commitment to performing the exercise.

Pilates is an essential exercise designed specifically to enhance an individual’s health and fitness. There are certain levels of achievement that are attained through experience.

To achieve the best results using Pilates exercise routines, it takes commitment and dedication. In addition, it requires consuming a healthy diet of organic fruits and vegetables, lean meats, and healthy grains and nuts.
Typically, the exercises produce a high level of happiness, especially by those that are fully dedicated to the process. With dedication, anyone can produce a lean tight body, reduce stress, and prevent disease.

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In fact, many call their home "The Land of Immortals".

In addition to their high life expectancy, they are known for their unusually low mortality from cardiovascular disease and even certain types of cancers.

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