#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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