Top 10 Craziest Celebrity Body Transformations of All Time

1.Christian Bale in everything

Christian Bale in The Machinist and Batman Begins

Christian Bale’s name is often the first brought up when discussing a major body transformation. For 2004’s The Machinist, Bale went from 180 to 120 pounds to embody the titular character, saying of his method to achieve the emaciated look: “I came up with the absolutely brilliant method of just smoking cigarettes and drinking whiskey to lose weight.”

A year later, Bale would weigh in at 220 pounds to take on the role of Batman in Batman Begins. The yo-yo weight loss and weight gain would continue as rail-thin drug addict Dicky Ecklund in The Fighter, and again in American Hustle where he engorged himself on doughnuts and cheeseburgers to make his 228 pound frame appear dough-like.

2. Chris Pratt

Chris Pratt before and after his training regime

The Parks & Rec star was at his heaviest weight ever when he was given the chance to star in Marvel’s Guardians of the Galaxy. His immediate cry? “Honey, I need to lose 75 pounds! Stop baking!” Once Anna Faris, his wife, put down the mixing bowl and he gave up, as he puts it, “fun” and hit the gym, he emerged looking, well, like an action hero capable of outrunning alien hitmen and dinosaurs.

3. Khloe Kardashian

After showing off her hard work all over Instagram, Khloe Kardashian finally got her own fitness-based reality show, Revenge Body with Khloe Kardashian, where we get a glimpse into just what goes into getting an insanely toned bod like hers. Ditching dairy and hitting the gym twice a day are just a couple things that helped her drop 40 pounds.

4.Matthew McConaughey and Jared Leto in Dallas Buyers Club

McConaughey lost 47 pounds, while Leto lost between 30-40 pounds and was left with a 114-pound frame. Besides the physical changes to their bodies, each noticed a change in behavior as well.

“The surprise was how the energy that I lost from the neck down transferred to the neck up,” McConaughey said. “I became clinically aware, almost hyper, I needed three hours less sleep a night. I had an amazing amount of energy from the head up. That was something I didn’t know was going to happen.”

“It changes the way you walk, the way you sit, the way you think,” Leto added.

5. Dwayne Johnson

Dwayne 'The Rock' Johnson, before and after he got (more) serious about his training

The Rock has always been in pretty decent shape, playing American football in college before taking up a wrestling career. But the modern Rock is an entirely different and much more massive beast. We’re still a little surprised that his 2015 summer hit San Andreas didn’t just feature him punching the planet into submission.

6. Oprah Winfrey

The secret to Winfrey’s 40 pound weight loss? Balance, eating plenty of fruits and vegetables, and “sexy breakfasts.” Whaaaaat?

7. Gerard Butler

Gerard Butler before and after his 300 training

The cast of 300 were the first to experience the brutal training regime imposed by Gym Jones founder Mark Twight, one that saw at least one person throw up from exertion every day. Butler then did extra weight training on top of that to ensure that his King Leonidas would be bigger and more impressive than his warriors.

8. Kirstie Alley

After losing weight and gaining it all back, Kirstie Alley lost 100 pounds in a year and maintained it by staying away from crash dieting and focusing on a balanced nutrition plan instead.

9. 50 Cent

Naturally bulky rapper 50 Cent lost 54lbs for his role as a football player who was diagnosed with cancer.

10. Melissa McCarthy

Melissa McCarthy’s has a surprising secret behind her 50 pound weight loss: living a “super boring life.” Sounds pretty easy to us.

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Sources:www.highsnobiety.com,www.digitalspy.com,www.delish.com

Top 10 Tips How To Live To 100

1.Practice yoga

It’s well-established that yoga is relaxing, but have you ever thought about the cumulative effects of lower blood pressure, less stress, a healthy weight, less anxiety, and better breathing? Well, you should: It’s a longer life.

2.Less (Calories) Is More!

After conducting studies on worms focused on caloric restriction and reduced insulin signaling, researchers at Princeton may have found the elixir of life! The results have significance in developing treatments that can also help people live longer and prevent the calamitous memory loss that is often paired with age. The molecular mechanisms affected in the worms tested are the same as those known to perform the same function in more evolved organisms (us included). By eating less- but remaining healthy- you are capable of extending your life without losing your ability to function fully. Remember to control those portions, people!

3.Run like your life depends on it.

Why? Because it may. Stanford University researchers tracked runners and non-runners for 21 years. They found that runners didn’t just get less heart disease, they also had fewer cancers, infections and neurologic diseases — and yes, they live longer. Study author Eliza Chakravarty was quoted in Time saying, “Aerobic exercise keeps the immune system young.”

How much exercise is enough to make a difference? Opinions vary but If you don’t like to run, even 20 minutes a day of any activity that leaves you breathless can boost your health, she says.

Even a moderate jog can add between five and six years to your life, according to a 2012 analysis of data from a Copenhagen City Heart study. But gains from running do hit a place of diminished returns when it comes to longevity. Researchers from the University of South Carolina found that people who run more than 20 miles a week, faster than seven miles an hour, or more than five times a week, lose the longevity boost.

Bottom line: Exercise and you may live longer.

4.Cut down on meat

A study published in the journal JAMA Internal Medicinefound that vegetarians have a 12 percent lower risk of premature death than meat eaters.

5.Spice It Up

Tulane’s Dr. Lu Qi co-led a study of over 500,000 Chinese adults over seven years examining the hypothesis that regularly consuming spicy foods improves longevity. The study showed that those who ate foods flavored with chili peppers daily reduced personal risk of premature death by 14 percent (compared to those who ate chili peppers less than once a week). Fear not: you do not have to consume peppers with every meal to reap the benefits- even once to twice a week will suffice.

But why does this work, you may ask. Well, chili peppers contain capsaicin- a compound that decreases appetite, lowers blood pressure, improves inflammation, and may reduce risk of obesity and offer antibacterial properties. Capsaicin also has the potential to against diseases such as diabetes, heart disease, and even cancer. Qi admits that more research is recommended in the subject area, but for now eat up you spicy kids.

6. Laugh a lot.

In a 2012 study published in the journal Aging, Albert Einstein College of Medicine and Yeshiva University researchers identified what personality characteristics that a group of 243 centenarians had in common. Among them? They all found a reason to laugh a lot. “They considered laughter an important part of life,” the lead researcher said.

7.Eat nuts

A study published in BioMed Central showed that people who eat nuts have a 39 percent lower risk of early death than people who don’t—and walnut eaters, in particular, have a 45 percent lower risk of dying early.

8.Climb Your Way To A Higher Education!

For those who lack a high school diploma, it may impact your health tremendously to backpack your way back to finish what you started. In an extensive study at Columbia University, researchers were able to link education to longer life expectancy. The study was from 1990-2008 and examined life expectancy by race, sex, and education.

They found major declines in life expectancy for those who didn’t complete high school, a 14.2 year difference compared to those who had a college degree. Those who are educated are generally more healthy, they tend to not drink as much, smoke less and exercise more. It’s never too late to get educated!

9.Learn to drink tea the healthy way.

Both green and black teas contain a concentrated dose of catechins, substances that relax blood vessels and protect your heart. In a Japanese study of more than 40,500 men and women, those who consumed green tea had a lower risk of dying from heart disease. Other studies involving black tea showed similar results.

Ready-to-drink teas don’t count because the catechins degrade once water is added. And some studies suggest that adding milk diminishes tea’s protective effects on the cardiovascular system; stick to lemon or honey.

10.Move to Hawaii

A 65-year-old Hawaiian will live another 16.2 years, on average. That’s compared to another 10.6 years in Mississippi, the state with the lowest longevity rankings, according to recent data from the Centers for Disease Control and Prevention.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.bestlifeonline.com,www.healthfitnessrevolution.com,www.huffpost.com

Top 10 Outdoors Exercises (No Gym Needed)

1.Park Bench Push-Up Trio

Targets chest and shoulders

In this exercise, you’ll do three kinds of push-ups using a park bench. First, put your feet on the park bench and your hands on the ground, belly down. Do 10 push-ups this way. Then switch and put your feet on the ground and your arms on the bench. Do 10 more this way. End with 10 regular push-ups completely on the ground.

2. Swing Pike + Knee Tuck

Swings are a great alternative for suspension training. This move is one of our favorites to target your abdominals and upper body. The trick is to press the top of your feet into the swing seat to help lift your hips in the air.

Start by placing the top of your feet in the swing seat and your hands on the ground shoulder width apart in a straight arm plank position.
Lift your hips up into the air to form an upside down V (also known as a “pike”).
Contract your abdominals and bring your knees to your chest while maintaining a flat back.
Extend your legs straight back to a pike position. Lower your body back to a straight arm plank position for 1 rep. Repeat this core exercise 10x.

3.Bench Hops

Targets glutes and quads

Sit on the edge of a bench. Throwing your arms up as you go, jump in the air as high as you can, and then go back to being seated. Do this for 60 seconds. MAKE IT HARDER:Lift leg straight in front of you a few inches off ground and bend right knee to sit down briefly on bench. Do as many as you can for 60 seconds, then switch legs.

4. One Legged Bench Lunges

Bench lunges are a great way to isolate one leg and target your quadriceps, hamstrings and glutes.

Start by standing in front of a bench or picnic table. Make sure it’s not too high otherwise you will put too much pressure on your lower back.
Step your right leg back and place the top of your foot on the bench with your hands on your hips for balance.
Bend your knees and lower into a lunge. Make sure your front knee is in line with your ankle for optimal alignment.
Extend your legs straight for 1 rep. Repeat 10x on one side and switch sides.

5.Karaoke Shuffle

Targets butt, calves, quads, hamstrings, and glutes

Find a large hill located on grass. At the bottom of the hill going up, start running to the right, putting your right leg far right, and then following up with your left leg, planting it behind your right leg in a grapevine movement. Put your right leg out to the right again, this time following up with your left leg planting in front of your right leg. Continue alternating, increasing your pace and swinging your hips as you go. After 30 seconds of going uphill, turn around and go back, leading with the left leg.

6. Reverse Tricep Bench Dips

We spend time in every class at MOD Fitness toning arms. We like to target the triceps because it’s the largest muscle group in your upper arm and one of the first places we start to see a change in our clients. This is a great exercise to do anywhere — on the edge of your bed, a bench or even on the ground.

7.Leapfrog Burpee

Targets chest, abs, quads, and calves

Choose a destination point in the distance. Imagine that you have a leapfrog partner, and crouch down, springing from your legs to leap over your partner. Once you land, plant your hands on the ground in front of you and kick your legs back to land in plank position. Then thrust your legs back to your hands so you’re in crouch position, leaping across your partner again to complete one rep. Do as many as you can in 60 seconds. MAKE IT HARDER: Use a partner to leap frog over.

8. Lateral Jumps with Jump Rope

Jumping rope is a great way to boost your heart rate for an added dose of cardio in your workout routine. Adding the lateral jumps will help improve your ankle and foot stability.

9.Sandbox Shuffle

Targets butt, abs, and arms

On a playground, get in the middle of a sandbox. Assume a squat position and staying low, shuffle from left to right maintaining the same depth and posture the entire time. Hold your arms out perpendicular to your body for balance and to tone your arms. The slower you go, the more intense the isometric contractions will be — which may cause some shaky legs! Shuffle for 60 seconds, going back and forth in the sandbox as needed.

10. Bench Jumps

Find a bench that can be used as an alternative for box jumps. Make sure it’s not too high so you can successfully clear it. This will target your legs, glutes and calves in this exercise.

Stand in front of a bench or picnic table. Start with your feet slightly outside your hips in a squat position and arms shoulder height.
Jump up on the bench by accelerating from your lower body. Land in a deep squat position. Your back should be flat and hamstrings parallel to the ground.
Extend your legs straight to a standing position with your shoulders, hips and feet in alignment. Press your arms down by your hips to complete 1 rep. Slowly step down from the bench and repeat 10x.

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Sources:www.fitnessmagazine.com,www.camillestyles.com

Top 10 Most Efficient Core Exercises ( With Video)

1.RKC (Russian Kettlebell Challenge) Plank

This is my personal favorite plank variation.

The general idea is that you are creating tension throughout your whole body by actively contracting your muscles. This should make you tremble and make it impossible to hold for an extended period of time.

2.The Bicycle

We’re starting with a challenging and effective move that’s still fairly easy to master. Plus, you can modify it to accommodate your fitness level. As you improve and notice more strength in your core, increase the difficulty of the move so you can continue to challenge yourself and see results.

How to Do It:

Start by lying on your back on the mat with your knees and feet lifted off the ground at a ninety-degree angle.
Lace your hands behind your head to cradle your neck and head, but do not pull on your neck and head. Allow your elbows to fall out to the sides.
Start by raising your shoulders and upper back up off the mat and leaning slightly to the left. At the same time, bring your left knee toward your chest, so your left knee and your right elbow come together.
Do the same with the other side by bringing your right knee and your left elbow together.

3.HOLLOWMAN

This move I learned from Jillian Michaels. While this is an isometric exercise, requiring no movement, it’s a real burner. Make sure you keep your shoulders down and away from your ears and your low back glued to the mat.

4.Reverse Crunches

These are reverse crunches which, as the name suggests, are the opposite of regular crunches. And unlike regular crunches, they help improve your posture.

They’re easier than some of the other exercises on this list, but they definitely shouldn’t be underestimated. If you’ve never done them before you will get sore.

It’s important that you keep your core tight throughout this exercise (tense it as if somebody was going to punch you in the stomach).

5.The Towel Plank and Knee-In

This one’s a favorite of boot camp instructors the world over because it’s hard. Not only are you improving the strength of your core by forcing the lower abdominals, obliques, and lats to extend and pull, you’re also strengthening your glutes, quads, and hamstrings.

This movement is the definition of a full core exercise. According to the Mayo Clinic, a core exercise is one that works the muscles of the abdomen, pelvis, hips, and lower back so they can all work in harmony. And again, once you master this move, there are lots of ways to play around with it so you’re always challenged.

6.SUPERMAN PULL

https://www.youtube.com/watch?v=fwQWXXuo68o

This move really targets the low back. In fact, many people suffer from low back pain because their core (including their low back) is actually really weak. If this variation is too difficult, skip the “pull” part and just practice raising your arms and legs off of the ground.

7.Dead Bug

Dead bugs look easy.

But if they feel easy, I can almost guarantee you’re doing them wrong.

Your back should be flush against the ground throughout, which is accomplished by keeping your core braced. And the movement should be slow and controlled.

8.The Russian Twist

An oldie but a goodie — a real goodie. This move will strengthen the obliques for a strong core that you’ll actually be able to feel when you move. It’s also an essential move for strengthening the muscles near your spine and alleviating back pain. Again, this move can be modified to fit your fitness level

How to Do It:

Start seated with knees bent at roughly a ninety-degree angle and feet flat on the mat.
Lean your upper body back so it’s at a roughly 45-degree angle with the floor.
Bend your elbows and hold them out in front of your body or cross them in front of your chest if you prefer.
Start moving only your trunk to the left. Keep your core tight and contracted, and make sure you aren’t just moving your shoulders and head. You should be rotating your entire top half to the left (as far as you can safely go), and your bottom half should remain frozen.
Return to center position, and repeat to the right.

9.V- SIT

See how long you can do this move without shaking! If extending your legs is too difficult, you can do it with bent knees until you gain the core strength. As with the Hollowman, and all these core exercises for that matter, make sure that your shoulders stay down and away from your ears- no matter how hard it gets!

10.TRX Fallouts

Ab wheel rollouts are thought to be the most effective core exercise in existence.

But as the name suggests, you need an ab wheel to perform them. You probably don’t have room for an ab wheel in your suitcase or backpack, so the next best thing is a suspension trainer (such as TRX).

Using a suspension trainer, you can perform fallouts, which challenge your core in much the same way as the ab wheel.

One added benefit of using a suspension trainer is that it is easy to adjust the difficulty of the exercise. If you stand close to upright it will be fairly easy, but if you lengthen the straps and lower yourself closer to the ground it will be much tougher.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.travelstrong.net,www.wholelifechallenge.com,www.runtastic.com

Top 10 Mistakes Women Make in The Gym

1.Wearing The Wrong Workout Clothes

If you do intense workouts every day, you can’t get away with wearing flimsy, bargain buy workout clothes. True workout clothes are designed with the conditions of demanding physical activities in mind. When you are moving your body quickly and for long periods of time, it needs different things from its clothing. Gravity works harder on your muscles and tissue; you sweat profusely, and your skin rubs against itself constantly. Your standard brunch outfit material simply won’t make the cut. If you skimp on your workout wardrobe, you can experience a lot of discomforts, and even heighten the chances of injury. If you’re distracted by itchy material, you may not pay attention to the weights you’re lifting or the speed on the treadmill.

2.Using Less weights

Women are usually found picking up the least amount of weights or somewhere close to it. Women are usually considered to have less capacity than men. But, this does not mean that you begin with the least amount of weights. You can try starting with the weights that you think you are capable to pick. This can be anything in between the range that is available. Starting with an exact amount of weight will help you improve your own capacity and thus achieve results sooner.

3.Way Too Much Cardio

You should avoid steady state cardio and focus more on high intensity interval training (HIIT). Increase your workout intensity, but lower your duration.Try something new (kickboxing, circuit training, sprints, or intervals on different machines) and continue to switch things up to keep your body guessing. HIIT improves your hormonal state and your body’s ability to burn fat and build lean muscle.

4.Bad Form

Bad form continues to be one of the biggest gym killers amongst trainees. The purpose of proper form is to fully engage your muscle fibers, as this causes the growth. When your form is not optimal, growth is simply not happening, and causes no changes to your body. It is important to remember that when you’re using weights, you must contract the weight to the specific body part you are targeting (and not push the weight). Bad form can also lead to injuries. Make sure your form is optimal when performing a proper workout.

5.Focusing on only one form of workout

While you are working out, it is important to perform different kinds of workouts. Cardio and strength training workouts both play an important role in fitness. Cardio helps in burning fat, whereas strength training exercises help in metabolism burning. Hence, it is important that you combine both of these forms of workouts to make sure that you achieve appropriate results.

6.Crunches

We all want flat abs but doing endless crunches is not going to get you there. Your abs are made in the kitchen with a great diet. Eat real, whole foods and avoid the processed junk and you will be well on your way to the stomach you want.

7.Setting Unrealistic Goals

Setting unrealistic goals can often lead to unhappiness and disappointment. Make sure that whatever goal you set, it is one that is attainable in the near future. Setting short-term goals is key, as it leads to a more attainable and gradual progress while keeping you motivated and goal driven. Set short-term goals, conquer them, and then move on to new goals. This approach is most effective.

8.Being Tired of Working out

As time passes by, women are found to skip out a few workouts or reduce the intensity or the reps that they perform. But, this will not help you in any way. You should always move forward and take up more reps and workouts of higher intensity as the time passes. Your body gradually gets used to the regular exercises that you may be performing. It is important to increase the intensity or the reps to make sure that you are increasing your body’s capacity to perform more.

9.Carb Loading

Lower to moderate carb intake is the most effective way to get lean. Athletic performance is different than weight loss and training for body composition. If you are competing in marathons and triathlons you may need to eat a few extra carbs before your 2–8 hour workouts but if your primary purpose is to get a lean fit body, then stop eating carbs before your workout.

10.Long Breaks

Following break times is not only a problem amongst females, but males as well. We tend to (at times) get lost in the world of social media or simply have a conversation with someone that goes on for too long. Each rest time has its own distinct purpose, typically fat loss. Rest times should range between 10-90 seconds. Unless you’re a woman seeking strength gains, then your rest times should range between 3 to 6 minutes. Shorter rest periods with high volume trigger a greater GH (growth hormone) response. The GH response is necessary for fat burning, thus making the importance of shorter rest times that much more crucial. Keep those conversations short ladies (unless you’re a power lifter, then it’s cool).

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.lifehack.org,www.betterhumans.coach.me,www.thetalko.com

Top 10 Hardcore Workout Songs ( Motivation ) With Video

Day of the Dead – Hollywood Undead

Day of the Dead is the first single from the band’s fourth album, Day of the Dead. The music video for the song was released on March 17th, 2015.
It was directed by Spence Nicholson. It features the band appearing as musical guests on a satirical version of a for-profit televangelism show.

2.Skan & Krale – No glory

3.Who Taught You How to Hate – Disturbed

On the 21st of August, 2015, nu-metal band Disturbed released Immortalized, ending a 4-year hiatus since the release of The Lost Children.“Who Taught You How To Hate” is the 13th and final track on the standard version of the album.As the title would suggest, this song questions irrational hate towards others, generally due to a lack of understanding or a cultural stereotype.

4.Love The Way You Hate Me – Like A Storm

Love The Way You Hate Me is the second track on Like A Storms’ album “Awaken The Fire”

5.Do You Really Want It? – Nothing More

This song is the start of an album that (I feel) can be applied to relationships. If you look at the song names and you listen to the music, it’ll strike you like a stone.

6.Fivefold – Darker Side Of Me

7.Courtesy Call – Thousand Foot Krutch

8.Not Gonna Die – Skillet

This song is, according to John Cooper, one of the more natural songs for the Skillet fanbase. It has similarities to one of their most notable hits, “Comatose”; however, the song’s message presents a reminder that there is a persistent hope to life

9.Murder Melody – Cult to follow

10.Stronger – Through Fire

“Stronger” was originally released as a demo on Through Fire’s Riot 10 EP when they were named Emphatic. This re-recording is the lead single of Through Fire’s album, Breathe. The song is about breaking free from somebody who you believe you have become stronger than.

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Sources:www.youtube.com,www.genius.com

Top 10 Best High-Calorie Healthy Foods

1.Cheese

402 Calories/100g; 455 Calories/Cup; 68 Calories/Tablespoon

Cheese is a calorie-rich milk product that is a staple for years all over the world in different forms. Cheddar, cream cheese, feta, mozzarella, ricotta, parmesan, and cottage cheese are all loaded with protein and calcium that will help you gain muscle mass and strengthen the bones

2. Salmon

Salmon is a good source of lean proteins, omega 3 fatty acids and other vital nutrients. However, it is very high in terms of calories as well. One fillet may contain as many as 400 calories. Therefore, you need to keep your portions in check. Or, you can avoid other foods while relishing the many benefits of this healthy fillet.

3.Peanut Butter

We have a love-hate relationship with peanut butter. We love the taste and its proven ability to help build muscle, burn fat, and even fight heart disease, but we hate that those benefits only apply when you enjoy the creamy spread in moderation. In other words, spooning it straight out of the jar (multiple times a day) is not a good idea. Why not? Consider this: two large spoonfuls can pack almost as many calories and fat as a Snickers bar! At around 100 calories per tablespoon (about the same as regular butter), your best bet is to enjoy peanut butter sparingly in recipes like these (and then put away the jar!).

4.Coconut milk

Coconut milk has the ability to boost your metabolism and induce weight loss. However, this only happens when you consume it in limited quantities. This drink is very high in terms of calories. One cup of coconut milk contains 552 calories. Therefore, you must be mindful of the variety you choose for yourself and consume it in limited quantities.

5.Banana

200 Calories/100g; 89 Calories/Cup; 25 Calories/1 oz

Bananas are loaded with dietary fiber, potassium, protein, vitamins A, C, and folate, and healthy fats (7). Consuming 1-2 bananas per day will keep your energy levels up, improve your stamina, and make your bones strong. You can have a banana, a cup of milk, and a few nuts for a power-packed breakfast or just make a smoothie with the same ingredients and consume it before working out.

6.Quinoa

While we love quinoa as a tasty and versatile protein source, many dieters mistakenly believe it’s a muchlower-calorie alternative to rice. In reality, one cup of cooked quinoa has 222 calories, putting it on par with brown rice (which has around 218 calories per cup). Enjoy it in your favorite healthy dish, just be sure to portion it out like you would rice or pasta (1/2 cup or about the size of your fist).

7.Raisins

Raisins are healthy, undoubtedly. And another thing that there’s no doubt about is the calorie content of raisins. One and half ounces of raisins contain 129 calories, yet, they’re that high in terms of calorie content.

One and half ounces of raisins contain 129 calories

8.Avocado

160 Calories/100g; 234 Calories/Cup; 156 Calories/ ½ avocado

This buttery and soothing green fruit is everyone’s favorite. If you want to gain weight – consume avocado. If you want to lose weight, consume avocado! Avocados are rich in healthy fats, vitamins K, E, A, C, and B6, magnesium, potassium, and sodium (9). Consuming one avocado per day can help strengthen your immunity, improve your energy levels, and make your skin glow, which comes with proper nutrition and good food habits.

9.Ground Beef

Depending on what kind you choose, plain, unprepared ground beef can contain 350 calories and 28 grams of fat (or more) per small 4-ounce serving. Aim to purchase 93-percent lean or higher to save on excess calories and fat without skimping on flavor in your favorite recipe.

10.Tahini

Tahini, also known as sesame butter gives you 89 calories in just one tablespoon. While it is a rich source of healthy fats, vitamin B and calcium, the calorie content of this food may make you want to check your portions. It is quite easy to fill up on this food due to its nutritional value but doing this can have a negative effect on your BMI. Two tablespoons of Tahini at a time should be sufficient.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.doctor.ndtv.com,www.stylecraze.com,www.shape.com

Top 10 Best And Worst Cardio Exercises To Loose Weight

Best Cardio Exrcises

1.Burpees

Burpees are a great all-around workout that strengthen the arms, core, chest and legs, all while raising your heart rate. Start in a pushup position, palms planted on the ground at shoulder-width and place your feet behind you. In an explosive motion, bring your feet in close to your hands. Quickly move to a standing position, throwing your hands in the air above your head. Do 10-12 in a row.

2. Air Runner

Stepping onto the treadmill to log another mindless 30-minute jog might sound like the most unappealing way to spend a workout — so don’t waste your time. Instead, cut your running time in half and ramp up the intensity with this curved tread, specifically designed for sprinting.

Better yet, the motor-free machine is built to be powered by your strides. There’s no max speed, either, so try your best to push it as hard as you can during sprint interval workouts.

Think you can handle the speed? Try this workout: Perform a 15-second sprint as fast as you can, and then rest for 15 seconds. Keep your chest high and your core braced the entire time you’re running. That’s 1 round.

3.Stair Mill

Effectiveness: A
Functionality: A-
Availability: A-

Every booty loves the stair mill. What could be more functional than walking up a never-ending flight of stairs? We suggest intervals for the best workout. Just try not to support too much of your upper body on the handles; you might feel like you’re still doing work, but your workout will be much less intense and you’ll burn fewer calories.

4.Mountain Climbers

Warning: this exercise should not be performed on a real mountain. It can be done just about anywhere else, however. Start on your hands and knees with a slight bend in your back. Bring the right foot up to your chest and put it back, then quickly do the same with the left. Continue alternating feet with your hands planted firmly in front of you for 30-40 reps.

5. Assault AirBike

The Assault AirBike might look like it belongs in a dust-filled corner of your high school’s weight room, but it deserves respect. “No one climbs off of one of these thinking, ‘That was easy,’ ” says De Wispelaere, who has seen a few clients almost heave after an Assault AirBike workout.

The reason it’s so tough: The Assault AirBike is a stationary bike without a motor. It only has a fan in its front wheel that provides wind resistance. The harder you pump your arms and pedal your legs, the higher the resistance becomes. “While it’s easy on your joints, it provides an intense aerobic workout that burns a ton of calories in a short amount of time,” says De Wispelaere.

If you’re looking for a finisher to tack onto your regular workout, De Wispelaere recommends sprinting for 15 seconds, then resting for 15 seconds. That’s one round. Do six. If you’d rather test your endurance instead, do three miles as fast as possible.

Worst Cardio Exrcises

1.CROSSFIT

“CrossFit-style workouts are exploding in popularity around the world and are often promoted as the best way to get in shape and improve health,” Petre says.

“I don’t want to be controversial, but if your goal is to lose weight and improve health, CrossFit is the number one exercise you should avoid. It’s too intense for many people, and often includes high-risk activities.”

“The number one rule about losing weight through exercise is that you can’t exercise to lose weight if you’re injured,” she adds.

“If you’re a fit, active, and athletic individual, CrossFit might be the best workout for you, but if your body is not already in top shape, don’t unnecessarily risk injury. You’re likely to lose more weight if you combine a healthy diet with a moderate exercise program that’s more sustainable.”

2.Recumbent Bike

Effectiveness: D
Functionality: F
Availability: B

With your upper body, torso, and even your butt at rest, the recumbent bike asks your body to do almost nothing but move your legs. If you’re looking for a chair to sit in while you read a book or catch up on your favorite Netflix episodes, this is your guy.

3.PILATES

“Pilates, like yoga, has a lot of health benefits that will help you live better, ranging from improved flexibility and balance to deeper relaxation, but fast fat burn is not one of them,” Petre says.

“Because it helps you gradually build and strengthen your muscles, it can be a great way to prevent getting injured while training. However, you need to do heavy compound weightlifting on the big muscle groups along with cardio to maximise fat loss, and Pilates does not incorporate either type of exercise.”

4.Elliptical

Effectiveness: D
Functionality: F
Availability: A

We’re putting the elliptical below the Arc trainer, because the Arc trainer offers more versatility. However, we have the same problems with the elliptical; it’s just unnatural and ineffective. Further, setting the resistance at a level any lower than a 10 is about as effective at burning calories as sitting on the couch.

The elliptical’s only plus side is that it’s a low-impact option. However, we think the bike or swimming are much more effective options if you’re limited by an injury.

5.YOGA

“Yoga represents the polar opposite to CrossFit, but this doesn’t mean that it will shed those layers of fast food on the body,” Petre says. “In fact, a 150-pound [68kg] person will burn only 150 calories in an hour of doing regular yoga, compared to 311 calories for an hour of walking at 3mph [4.8kmh].”

“Increasing your physical activity is a good first step towards losing weight,” she says. “It’s true that yoga can help you gain strength and tone up, but if you aim to shed pounds, you want to work as much of your body as possible to lose weight and stimulate your metabolism.”

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthfitnessrevolution.com,www.stuff.co.nz,www.menshealth.com,www.bodybuilding.com

Top 10 Cardio Exercises That Burn More Calories Than Running

1.Swimming

We’re not talking a leisurely swim here, but if you choose the right stroke and maintain a high level of intensity, calories burned swimming can be more than running. “Swimming is one of my favorite exercises because it not only involves your entire body but also puts less stress on your joints,” reveals Dempsey Marks, fitness expert and creator of the PreGame Fit fitness and lifestyle program. “

With each stroke you must use your legs, arms, and core just to stay afloat. That is a great start to calorie burn because of muscle recruitment.” Marks recommends the butterfly stroke to maximize calorie burn and says an average 150-person person will burn 400 calories per half hour. A more popular stroke, such as the breast stroke, will burn 375 calories per 30 minutes. To add some resistance, swim in an ocean where a current will make you work harder and up the calorie burn.

2.Kettlebell Swings

These exercises help you burn calories and sculpt a lean figure. They are great for sculpting the glutes and quads while giving your body an overall workout.

TOP TIP: The BodyRock Sandbag is a more cost-effective version of a kettlebell. You can make it whatever weight you want by filling or emptying the internal bags, and it can be used for way more exercises than a traditional kettlebell!

3.Tabata Training

Tabata training is a high-intensity exercise modality that burns a lot of calories in a short period of time. The protocol consists of doing 20 seconds of work at an all-out pace, followed by 10 seconds of recovery. You repeat this eight times. Almost any activity can be done in a Tabata-training style. A typical Tabata workout might include four exercises — for example, push-ups, squats, jumping rope and crunches. Although the first round might seem easy, just wait. By round eight, your muscles will be screaming! A study conducted by the American Council on Exercise determined that a typical Tabata workout can burn an average of 15 calories per minute, or 450 calories per half hour (workouts usually don’t last longer than 20 to 30 minutes).

4. Boxing

You don’t have to get in the ring against an opponent to knock out calories with boxing-style workouts. Hit a heavy bag, work with a partner, or just perform punch combos on air to smash through calories — up to 800 per hour, if a study from supplement maker Forza’s claims are correct.

5.Jumping rope

If you’re wondering what activity can burn more calories than running and also make you feel like a kid again, go back to your jumping rope school-days! It’s a simple exercise that burns calories fast and engages the whole body. “The faster you jump, the higher the calorie burn,” says Marks. “An average 150-pound person burns 375 calories per 30 minutes of rope jumping.” This is an exercise that you can incorporate into intensity training by changing the rate of jumping. “Go hard for one minute then back off to a skip,” suggests Marks. “Use this formula to increase the benefits of the workout as well as the calorie burn!”

6.Burpees

Burpees are great for reducing excess body fat. The American College of Sports Medicine found that a 180 pound man could burn almost 1.5 calories per burpee. Those numbers only get better when you ramp up the number of burpees you do in a short time. Try for 10 burpees in 60 seconds.

Top Tip: Adding the BodyRock Weighted Vest to your burpees adds 6-10lbs of extra weight to your body, increasing the calorie-burn-rate substantially!

7.Hill Workouts

Whether you’re biking or running, throw some resistance in the mix to significantly boost your calorie burn. “Running up a steep hill recruits more muscle fibers,” says ACSM spokesperson Jim White. “It’s going to be taxing, and it’s going to definitely burn more calories.” In fact, you’ll burn about 10 percent more calories for each degree of incline versus running on a flat surface. That means a 155-pound person running at a five-mph pace will burn 373 calories every half hour at a five-percent grade versus 298 calories at the same speed on a flat surface. Get those glutes firing even more and up your calorie burn at the same time by incorporating more hills into your workout.

8. Agility Ladder

You’ll burn a ton of calories with the short bursts of speed, balance, and coordination it takes to finish a full agility ladder circuit—especially if you run through the drills continuously with limited rest.

But your brain might get the best benefit from this type of cardio exercise. A 2014 study from the Air Force Research Laboratory showed that agility training can improve cognitive performance along with boosting cardio levels. Instead of just plodding mindlessly along on a run, agility drills help you hone your VO2 max, athletic footwork, memory, and concentration.

9.HIIT

Schaltze is an advocate of any form of HIIT (high intensity interval training) workout to burn more calories than running. “These workouts are short and effective,” she says. “You burn calories, build muscle, and you don’t need any fancy equipment. With any HIIT workout, I like to combine cardio movements with body weight strength movements to ensure the body burns calories not only during the workout but also after.” Schaltze’s advice is start with basic movements, performing them back-to-back with minimal rest. Her 10-minute HIIT workout consists of 50 jumping jacks, 40 alternating side lunges, 30 tricep dips (using a chair), and 20 squats or squat jumps. Set a timer for 10 minutes and do as many rounds as you can in that time.

10. Cross-Country Skiing

Zipping along on skis delivers a better cardio workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper.

In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities.

That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races. (No fresh snow? Look for the new Concept2 SkiErg machine at your gym.)

If you are looking for workout clothes check out our fitness and yoga leggings page.
Sources:www.rd.com,www.livestrong.com,www.menshealth.com