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7 Cardio Exercises for Weight Loss and Flat Belly

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7 Cardio Exercises for Weight Loss and Flat Belly

It is no brainer that cardio can help you lose weight. It increases your heart rate and burns calories as glucose and fats. There are plenty of choices for both indoors and outdoors. You can train on the machine at the gym or indulge in activities like jogging, jumping jacks, or burpees. Though there is no right cardio exercise, here are 7 from our list of best cardio exercise for you.  Let’s help you burn calories and get in shape. Scroll down.

7 best cardio moves to follow

 #1 Walking

 Walking alone can burn 300 to 400 calories an hour. As the simplest exercise around, it is something everyone can do. But no no, we are not talking about slow evening strolls. To get the best results out of your walking sessions, you need to move at a brisk, moderately-fast speed.

This one cardio not only help you lose weight but also offers other health benefits. Walking keeps heart diseases at bay, maintains blood pressure and prevents type 2 diabetes. It also keeps your mood elevated, improve balance, strengthen bones… the list is never-ending. So, get those legs going.

#2 Running Stairs

Stairs are everywhere, and if you are on the hunt to lose weight, even a simple flight can do a lot. Do whatever you want to, walk, run or lunge. You will end up losing a lot of calories. An average 150-lb person can burn 1000 calories at the end of an hour of walking up and down the stairs.

It may not be possible to continue the momentum for an hour. Or is it? If not, do not worry. We have other statistics that will make you feel better. If it’s 1000 calories for an hour, it is 102 calories for 10 minutes. Sound pretty darn good, right? Here’s a tip. Try more than one flight at a time.

#3 Intermittent Sprints

You can burn up to 1200 calories on the treadmill within 30 minutes. Here’s how! Set your treadmill (Fit O’Clock, the best gym in Raja Park, Jaipur offers the best gym equipment) at a 3-degree incline. Continue running at 6 miles per hour for a minute. Then increase the speed to 10 miles per hour. Run at this pace for 3 minutes and then boost speed up to 15 miles per hour for 30 seconds. At the end of this short sprint, slow down your pace to 10 miles per hour and continue running for 3 minutes. Sprint for 30 seconds more.

#4 High-Intensity Interval Training

You definitely must have come across the term High-Intensity Interval Training or HIIT. It is quite popular among fitness freaks and no longer bound only to elite athletes. For those who are not familiar with this form of exercise, HIIT is a series of high-intensity exercises performed for a short interval, followed by moments of brief recovery and resuming them.

Exercises may include burpees, jumping squats, jumping lunges, high knees, and step jumps to name a few. You need to do them in their correct form, 10 reps of each, followed by a quick 10-second break.

#5 Cycling

 An hour of cycling can burn up to 600 calories in an average person. It is a great cardio exercise to increase your heart rate. Additionally, it strengthens your leg muscles. Outdoor cycling is great too. You get fresh air and vitamin D as the bonus. Can it get any better? You might as well start hopping on a cycle and start pedaling.

#6 Swimming

 Swimming is an all-around cardio exercise that can help you lose weight and get a flat belly. Apart from being a workout for the entire body, this is perhaps the only kind of cardio that cannot cause any injury (if done right). You lose as much as 15 calories in a minute while swimming. It has very little disadvantages. Therefore, is highly recommended on our list.  In case, you don’t know how to swim, it’s time you learn how to.

#7 Jumping Rope

Cheap and easy-to-do, jumping rope too can help you shed a lot of pounds if done regularly. It does not even need much technique either. This exercise enhances footwork, strengths shoulder, simulates sprinting and hold the ability to burn around 500 calories in 30 minutes.

A trick to burn more fat is to fluctuate between faster and slower jumps. If you cannot keep up the pace, jump for a minute, rest 30 seconds and repeat until you are completely exhausted. A jump rope does not take much space. If you are a frequent traveler, keep one in your traveling bag.

To sum up

 All these exercises mentioned above are Fit O’ Clock-approved (best gym in Jaipur). Some of these may seem harmless, but even something as simple as cycling can cause injury. It is, therefore, advisable to train under experts, at least during your initial days when planning on losing weight.

Author Bio I Navanita Devi

Navanita Devi is a content creator both by choice and profession. Her educational background in journalism has given her a broad base to understand her readers. She is currently the content writer for Innovana Thinklabs Limited and provides web content, promotional copies, blogs, and technical posts for target consumers across the globe. She is a movie fanatic. And when not at work, you will probably find her curled up in literature with happy endings!

Siddharth Kashyap loves crafting content and sharing information about technology and business. Since the world mainly revolves around, business growth, and technological advancements, you can always find her delved into the digital world.

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Say Good Bye To Stretch Marks Permanently With Natural and Home-Made Remedies

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Say Good Bye To Stretch Marks

Every woman goes through a lot of physical and mental changes during pregnancy. The sudden weight gain and stretching of the skin gives their body scars or marks that can scar them for the rest of their body. It is very common for women to be worried about their post-pregnancy sagging and stretch marked skin. Not only pregnant women but also, anyone who experienced sudden weight gain or loss may find stretch marks on their body parts.

Keep in mind that natural and homemade process may take a while and not show immediate result but they are effective and provide satisfactory results if done regularly. Getting rid of the stretch marks naturally is a very healthy and safe way. It has no side effect and keeps your skin healthy.

In this post, we will share some home-made tips or remedies with you to get rid of those nasty stretch marks forever.

1. Cucumber mixed with lemon juice

Cucumber mixed with lemon juice

via: YouTube

One of the best-known remedies is made with common ingredients such as cucumber and lemon juice. All you need to do is:

  • Take equal parts of cucumber and lemon juice and mix it well
  • Apply the liquid on the stretched marked and rub with a cotton pad
  • Let it dry for 10 minutes and rinse it with lukewarm water

2. Coconut oil

Coconut oil

via: Pixabay

Coconut oil has natural cooling agents, it produces collagen fibers which helps in reducing marks and scars. You can apply cold pressed pure coconut oil directly to the affected area. Apply at least twice a day and not only you will see the result in reducing the marks but also your skin will be soft and supple.

3. Massage with black tea

Massage with black tea

via: YouTube

Black tea is rich in minerals and antioxidants, it also helps in controlling skin pigmentation. Prepare the mixture:

  • Take 1 t-spoon of salt and 2 tablespoons of black tea
  • Boil it for 2 minutes
  • Let it cool and apply twice a day

You can also read: Say Bye Bye to Sunken Eyes Using These 7 Simple and Easy to Use Home Remedies

4. Potato Juice

Potato juice is highly useful for reducing fresh stretch marks it soothes the skin and promotes skin cell regeneration. Grate a raw potato and extract some juice out of it, apply the fresh juice on your skin twice a day.

5. Castor and olive oil

Olive oil is very rich in vitamin E, castor oil is known for healing and speeding the process. Tale 2:1 of olive and castor oil and apply on the skin twice a day. It is advisable to apply it before bedtime.

6. Egg white

Egg white

via: Alexandra Shytsman

Rich in amino acid and proteins egg white is very effective in reducing stretch marks. Simply whisk one or two egg whites and apply on clean skin, allow the mask to be dried completely and wash with normal water. Do it twice a week and keep it regular.

You can also read: How To Get Rid Of Butt Acne Using Home Remedies?

7. Onion juice

Just like potato, onion is also very helpful in getting rid of the stretch marks. All you need to do is grate the onion to take the juice out of it, apply it fresh and rinse off with cold water after drying. Repeat twice a day for better results.

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Have You Also Been Believing In These 8 Common Weight Loss Myths?

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Common Weight Loss Myths

When it comes to our health and fitness we leave no stones unturned it is better that we are well advised and well equipped when we are going to start our health and diet regime. It is also important to be aware of all the consequences of exercises and diets that we have been doing or considering in order to lose some weight. But do you know that on the internet, there are a lot of things that have been circulated and considered to be true but are basically just some void myths?

In this post we will be discussing with you what are the main causes of you not being able to lose any weight or if you have been believing on certain myths that are circulated around, and what are the right things that you should do in order to achieve that weight loss goal that you are striving for.

1. Supplements are important for losing weight

Nope, that is not true. It is not at all important to take supplements in order to lose weight. All those shakes and tablets are there to make you fall for them. You succumb to the supplements and become conscious of what you eat. This sometimes leads to weight loss but it is certainly not a crucial way to do that. In fact, in most cases, supplements do not work at all.

2. More sweat means more fat is burning

The only that needs to be burnt in order to lose weight is burning calories. Your approach is to burn more calories than you intake. If you go buy this ratio you will definitely lose weight. If you sweat a lot in the gym and then you eat equal calories then no amount of sweat can help you losing weight.

3. Only cardio is the ultimate way to lose weight

Only cardio is the ultimate way to lose weight

via: Pixabay

Again, No! The cardio workout does help in burning fat but you need to pair it with other exercises also. Weight lifting is very helpful to burn fat when paired with cardio. Your body needs full movement, of all the muscles and not just Cardio.

4. Starving helps in losing weight

This time a big no! When you starve yourself your body metabolism go way low and it causes hindrance in burning fat or loses weight. In order to maintain a healthy metabolism, you need to eat small moderate meals throughout the day. Always remember, you should never overeat or undereat while you are on a diet. Your metabolism helps you the most in losing weight.

You can also read: 7 Cardio Exercises for Weight Loss and Flat Belly

5. Exclude dinner from diet to lose weight

Exclude dinner from diet to lose weight

via: Pixabay

This is not entirely true that emitting dinner form diet plan will be a good practice to lose weight. In fact, skipping any meal in a day is never a good option. However, it is advisable to eat your dinner 2 hours prior to bedtime so that your body digests the food before you go to sleep.

6. Carbs are bad and make you fat

Carbs that you need to cut from your diet are refined carbs, such as in the form of refined grain or sugar. In fact, whole food that may be high in carbs is very healthy for your diet. Low carbs diet helps in losing weight but it does not mean that all carbs cause weight gain.

7. All calories are the same

This is entirely incorrect that all calories have similar energy content. Different food has different energy content, such as protein calorie is different than fat calorie.

8. In taking of fat makes you fat

It is certainly not true. Fat alone is not responsible to make you obese. Fat har higher calories compared to carbs or protein. So if taken in moderation it is okay to intake some fat. However, if you intake high fat calories regular diet only, you will surely put on some extra pounds.

You can also read: 6 Best Options For Late-Night Snacks To Eat While You Lose Weight

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6 Reasons To Breastfeed Out Of 1 Breast that Every Mom Should Know

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6 Reasons To Breastfeed Out Of 1 Breast that Every Mom Should Know

Like most nursing moms across the planet, you may notice this among your breasts produces more milk than one other. You also might have discovered this among your breasts is significantly larger than another. You shouldn’t be alarmed! This asymmetrical difficulty is perfectly ordinary and you need not be concerned about doing it. Sometimes babies, especially newborns, may possibly have a certain preference towards feeding in 1 breastfeeding. Your newborn May find it Tough to latch onto your breast or may reject feeding from 1 breast for a number of reasons.

6 Reasons to Breastfeed in 1 Breast Simply:

#1 Anatomical Differences:

It’s normal for women to really have a breast together with active ducts or alveoli when compared to the other. Ordinarily, the left side breast may possibly have working ducts compared to ideal breastfeeding. The breast which your baby rejects may possibly have a problem with a tough nipple or the nipple of one your breast may possibly be left or possess an alternative shape which makes it rough for your baby to prey.

#2 Baby’s Preference:

Your baby may possibly like to prey one side of your breast because feeding posture makes her feel very comfortable. This can happen just for a short span, because of an ear infection or even a recent vaccination. So your baby might prefer never to break on that side whilst consuming. This case could change just as your baby works again.

#3 Mother’s Preference:

Sometimes, you typically nourish your baby with more milk on one side compared to another intentionally or unknowingly. This is because you may possibly feel at ease when nursing in 1 side of your breastfeeding.

#4 Injury Or Surgery: Why?

In the event that you experienced a recent operation using your breasts, then it can dramatically affect its nourishment production. In the event that you underwent cancer treatment or an injury using your breasts, this too can create issues in milk supply.

#5 Breast Mastitis:

When you have mastitis using a single breast, your baby wouldn’t like to drink milk from that breastfeeding. The most important cause for this rejection could be that the milk inside this breast may possibly differ in taste. The milk from the breast affected by mastitis has a tendency to possess a sour taste as it’s low salt supply.

#6 Stiff Neck:

If your baby experiences a rigid neck because of arrival injury, it may make it difficult to feed in 1 breastfeeding. In this case, it’s vital you will find a solution fast to make certain that your baby doesn’t become malnourished.

The Way to Make Your Baby Saved From The Breasts?

Image result for Breastfeeding GRAPHIC

Even though feeding in 1 breastfeeding is perfectly nice, your breasts may possibly appear lopsided, which could irritate you.

Hence, you can try to follow a few Straightforward ways to make your baby suckle the milk out of the breasts, such as:

  • Encourage your baby to nurse on the less-used breast when he could be very hungry, since the nursing may possibly be hands on the very first breastfeeding he or she nurses.
  • Try this trick when he’s getting or is tired and starving.
  • Try various feeding places or rock your baby softly while feeding the preferred breastfeeding, to make him feel comfortable.
  • Nurse around the preferred breast more often, since it’d increase the milk supply.
  • You can also pump out your milk out of the less-used breastfeeding and nurse your baby later by keeping it.
  • When you feed your baby in 1 breast, it’s natural that the milk production at that breast could be higher.
  • You can press out the excess milk to prevent engorgement when you begin consuming out of the breasts.

Imagine Should Your Baby Won’t Anticipate From Your Different Breast?

Some babies would deny 1 breast for no specific explanation. If your baby is just one among them, then make certain that there isn’t any injury in breastfeeding using one breast just alone. You’ll find many mothers who’ve successfully nursed babies out of 1 breast successfully. You need not fret about the lopsided appearance as your breasts will appear ordinary the moment your baby gets weaned out.

We hope that this article cleared all of your doubts about this situation. In the event that you continue feeding your child in 1 breast, the breast which isn’t employed by your baby might begin to produce less milk.

When you have a medical condition or when the milk production is still low in just one of your breasts, it’s best to speak to your doctor and seek advice. Moms, did you have a similar experience? Please share your story together.

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