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

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Top 10 Worst Diets For Fat Loss

They are too many diet out there, many of them does’t work at all.
So what are the top 10 worst diets for fat loss?

1.Carnivore Diet

The increasingly popular carnivore diet requires eating mostly meat (along with some eggs and fat, like cheese). There’s also a popular version that involves eating only beef. Although you can find carnivore dieters’ success stories online, don’t even think about it, says Gorin: “This is not a healthy or sustainable diet, and there are healthier ways to lose weight.”

“Not only is the carnivore diet extremely high in saturated fat, which can put you at risk for increased cholesterol levels, it also leaves out a lot of foods that are really good for you,” Gorin says. That includes fruits and veggies, which are known to promote weight loss and help fight disease.

Bottom line: Avoid this diet — or if you’re determined to try it, be sure to run the idea by your healthcare team and get their take first.

2.The Baby Food Diet

Why It’s Nuts: “Baby food is basically pureed fruits, vegetables, and meats,” says Sharon Palmer, author of Plant-Powered for Life.  “So there’s no real reason why eating baby food would help you lose weight.”

On top of that, a baby food diet is unsustainable, says Palmer. When food is liquefied, the body doesn’t pick up fullness cues, which can make you feel hungrier after eating a sufficient amount of calories, she says.

Better Move: Eat in a way that you could sustain for the rest of your life without feeling miserable, says Palmer. Practicing common-sense portion control, mindful eating, and eating more minimally processed plant foods such as whole grains, beans, vegetables, and fruits, which are rich in nutrients and low in calories should get you to your goals.

3.Alkaline Diet

Restriction is the name of the game when it comes to the alkaline diet. Based on the concept that eating more alkaline foods, and shunning foods that make your body produce acid, will vastly improve health, this diet requires cutting out entire food groups. Meat, dairy, caffeine, alcohol, and anything that could be deemed sugary or processed are banned from your plate.

While the emphasis on fresh produce and healthy foods like seeds and nuts is great, it isn’t an easy diet to follow. There’s no science backing up the alkaline diet’s claims that it will perfectly balance your pH levels. That’s something your body already does naturally (and efficiently), so there’s no need to drastically change your diet for the sake of your pH.

4.Whole30

There’s nothing wrong with the foods that Whole30 asks you to eat, like fresh fruit and veggies. In fact, proponents of the plan say that focusing on whole foods instead of packaged, processed ones may result in weight loss and other health perks, too, like higher energy and improved sleep.

But the Whole30 plan prohibits eating many dietary staples — not just unhealthy foods like added sugar and alcohol, but also legumes, dairy, and grains. And while your body doesn’t need those healthy foods to function, Whole30’s restrictions can make the program difficult to stick with.

Furthermore, those rules can create a cycle of guilt around food, says Anne Mauney, a registered dietitian in Washington, DC. Even if you follow through on the entire 30-day program, at the end you’re likely still going to feel down on yourself for eating what was once deemed “bad.”

Plus, when you go back to eating these foods, “you may likely end up eating more of it than you need or want, because there’s that sort of ‘screw it’ mentality where you’ve already started eating something you ‘shouldn’t’ have, so you might as well keep going. This can often turn into a sort of ongoing restrict-binge cycle over time, where you limit certain foods and then end up overdoing it on those foods later, before going right back to restricting and trying to be ‘good,’” she says. That’s no way to live.

5.The Air Diet

Why It’s Nuts: You hold your empty fork up to your mouth and pretend to eat high-calorie foods instead of giving into cravings, says Rebecca Scritchfield, R.D., author of Body Kindness. It’s easy for most people to see why this one is crazy. It promotes disordered eating and, thanks to a drastic drop in calories, lowers your metabolism and leads to muscle breakdown. It also increases leptin resistance, which crushes your ability to get a sense of fullness when you start eating again.

Better Move: “Your cravings will only increase if you try to avoid eating a specific food, and you’ll end up making a choice you regret,” says Scritchfield. If it’s sweets you crave, fruit will give you a boost of quick energy and hydration. If you’re looking for a tasty snack, try nuts, beef jerky, and hard-boiled eggs, which have a mix of protein and fat and will leave you feeling satisfied, she says.

6.The Military Diet

Often touted as a way to lose 10 pounds in one week, this extreme meal plan isn’t just miserable, it’s also dangerous. With no actual association with any branch of the military, the Military Diet is something that seems to have sprung to life on the Internet. Meals are small, unvaried, and include bizarre combinations. Example meals include “1 cup cottage cheese, 1 hard boiled egg, 5 saltine crackers” or “1 cup tuna, 1/2 banana, 1 cup vanilla ice cream.”

7.Keto Diet

If you want to lose weight quickly, this diet, which researchers designed to help control epilepsy in children, has become a popular way to do so.

But there’s a lack of definitive research proving that keto is safe and effective for the long haul. What we do know is this high-fat, moderate-protein, and very-low-carb diet has a reputation for being challenging, especially if you’re doing it without medical supervision. When you go off the plan, you might gain back all the weight you lost.

What’s more, for all the buzz about the health benefits of keto (for type 2 diabetes, certain types of cancer, Alzheimer’s disease, and more), long-term randomized, controlled trials in humans are lacking, Harvard notes. “Keto restricts foods that help fight cancer and heart disease, like whole grains and legumes,” says Tiberio.

What’s more, there are so many ways to approach keto, and not all of them are healthful. “Though you should be eating a lot of spinach and kale on keto, people generally eat bacon and eggs,” says Tiberio, which leaves out important disease-fighting nutrients, including fiber.

8.The Tapeworm Diet

Why It’s Nuts: This diet requires ingesting a tapeworm, which feeds on the food you’re eating, so you don’t absorb the calories, says Alexandra Caspero, R.D., author of delishknowledge. Eventually (hopefully) the worm will leave your body through your digestive tract. “It’s important to realize that these are parasites and can be very difficult to remove,” says Caspero. There’s also no guarantee that the worm won’t move to other parts of the body, which can lead to severe side effects like weakness, headaches, nausea, and diarrhea. Just no.

Better Move: “Focus on eating foods that are lower in calories and higher in nutrients, like fruits, vegetables, whole grains, and lean proteins,” says Caspero. Those will fill you up for less calories. No tapeworm required.

9.Blood Type Diet

The notion behind the blood type diet is that certain foods react differently with each blood type. In other words, proponents of the diet suggest some foods might be healthy for one blood type, while causing severe damage to another. Type A dieters must go vegetarian, type O has to stick with lean meats and fresh produce, and type B is required to avoid a random assortment of foods including chicken, tomatoes, sesame seeds, and peanuts.

The main negative of the diet is its complex rules and that it requires many blood types to cut out healthy, everyday ingredients. Developed by a naturopathic doctor, there’s no scientific evidence (despite several studies) that the blood type diet is effective when it comes to health or weight loss.

10.Atkins

Of course, the Atkins diet was the original low-carb diet, made popular decades ago. Now that keto is on the scene and there’s a general carb phobia, you may be thinking again about going on a low-carb diet like Atkins. (Atkins and keto differ in that Atkins allows for more protein, whereas keto limits protein.)

“Like many diets, you lose weight quickly on Atkins. But it does not work long term,” says Tiberio. On the U.S. News rankings of best diets, Atkins falls near the bottom because of worries about safety and negative impact on heart health.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.everydayhealth.com, http://www.womenshealthmag.com, http://www.cookinglight.com

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The 10 Worst Foods You Can Eat

This is going to be very helpful. In the end make some conclusions.

1.Chips

One ounce of regular potato chips has 152 calories and 10 grams of fat (3 grams saturated).If you eat just three ounces a week, in one year you’ll have consumed 23,400 calories and added about seven pounds to your waistline. And that’s from just a couple handfuls – which barely constitutes a satisfying snack for most of us.

Healthier Substitutes for Chips: Rice cakes and popcorn cakes are no longer the tasteless Styrofoam-like disks they once were. Now they’re available in lots of flavors, so you can satisfy a salty craving without hitting the potato chips.

2.Most Pizzas

Pizza is one of the world’s most popular junk foods.This is not surprising, given that it tastes awesome and is incredibly convenient to eat.

The problem is that most commercially prepared pizzas are made with seriously unhealthy ingredients.The dough is made from highly refined wheat flour, and the meats on them are usually processed. Pizza is also extremely high in calories.

Alternatives: Some pizza places use healthier ingredients. Homemade pizzas can also be very healthy, as long as you choose wholesome ingredients.

3. Stick Margarine

If your buttery spread can stand on its own, it’s the fats that are making that happen — specifically, its saturated fats. Saturated fats are more solid than, for example, a monounsaturated fat such as olive oil, and these fats are bad for you because they expand your waistline, raise your bad cholesterol levels (while lowering levels of good cholesterol), raise your risk of heart disease and raise your risk of suffering a stroke.

Stick margarine used to contain trans fats, also known as partially hydrogenated oils, and some brands still do (always read the ingredient label); trans fats are considered one of the worst — if not the worst — fats for you to eat.

4.Microwave Popcorn

Quick, easy, and often very tasty, microwave popcorn’s one of the worst foods to eat for several reasons. First, the microwavable bag is lined with a substance that, when heated, releases perfluorooctanoic acid (PFOA). According to the U.S. Environmental Protection Agency (EPA) and The American Cancer Society, PFOA stays in the environment and our bodies for a long time after exposure, and it has been shown to increase risk of certain cancers in lab animals as well as cause developmental irregularities. While the EPA has not officially classified PFOA as a carcinogen, it’s scientific advisory board suggested that PFOA is likely a human carcinogen after reviewing draft risk assessment data in 2005.

Second, the artificial butter flavoring in microwave popcorn may also contain 1 of 2 chemicals known to cause respiratory problems: diacetyl or 2,3-pentanedione (PD). While the biggest popcorn manufacturers have banned diacetyl from their products after it was shown to have caused lung diseases in those who regularly inhaled it (factory workers and even a consumer), many replaced the dangerous additive with 2,3-pentanedione, which recently has been shown to cause respiratory toxicity in rats.

5.Doughnuts


White flour, vegetable shortening, white sugar – and it’s deep-fried to boot.One glazed Krispy Kreme doughnut packs 200 calories and 12 grams of fat, including heart-stopping saturated fat, trans fats and cholesterol.

An old-fashioned cake doughnut is even worse: 300 calories, 28 grams of carbohydrates and a whopping 19 grams of fat, including 5 grams of saturated fat and 4 grams of trans fats.

6.Gluten-Free Junk Foods

Gluten-free is all the rage these days.

About a third of people in the US are actively trying to avoid gluten, according to a 2013 survey.

The problem with many gluten-free diets, is that people replace the gluten-containing foods with processed junk foods that happen to be gluten-free.These gluten-free replacement products are often high in sugar, unhealthy oils and refined grains like corn starch or tapioca starch. These refined starches lead to rapid spikes in blood sugar, and are extremely low in essential nutrients.

Alternatives: Choose foods that are naturally gluten-free, like unprocessed plants and animal foods. Gluten-free junk food is still junk food.

7. Anything Deep Fried

Deep-fried foods are the weakness of many; even First Lady Michelle Obama has confessed her love for french fries. One of the problems with eating deep-fat fried foods is that cooking foods at such high temperature may cause them to form toxic chemical compounds — that we then eat. You see, too many french fries won’t only increase your waistline (which they will); your side order is also linked to health problems such as stroke and an increased risk of certain cancers including breast, esophageal, head and neck, lung, pancreatic and prostate. Men, for example, who eat fried foods — doughnuts, fried chicken, fried fish and/or french fries — once or more per week increase their risk for prostate cancer as much as 30 to 37 percent.

High-temperature cooking, and especially deep frying, also causes foods to develop AGEs (short for advanced glycation endproducts), and AGEs have been linked to chronic inflammation and disease-triggering oxidative stress.

8.Fat-Free Ice Cream

Low-fat ice cream may sound like healthier fare, but it can cause just as many pounds gained, maybe even more! This is because sugar – another one of my heart-health villains – often replaces the missing fat in low- and non-fat varieties of ice cream. Fat helps your body feel satiated, and – like a speed bump – helps to slow any insulin surges needed to metabolize sugar in your bloodstream. Your body also needs fat to absorb and utilize fat-soluble vitamins A, D, E, and K. My advice – if you’ve got to have ice cream, keep the fat and limit portion size to 1/2 cup.

9. Imitation Cheese in a Can

Some people love this stuff.

But they ignore their protesting hearts: Two tablespoons – about the amount you’d put on two crackers – packs 276 calories and 21 grams of fat, 13 grams of which are saturated.

Healthier Substitutes for Imitation Cheese: 
Go for the real thing. Soft cheeses like Brie have about 100 calories per ounce.Goat cheese is even better: One ounce has 76 calories and 5 grams of protein.

10. Canned Soup


Although quick and convenient, canned soup can contain monosodium glutamate (commonly known as MSG),  a “flavor enhancer” that is notorious for causing reactions such as headaches, nausea, heart palpitations, and more. MSG is an excitotoxin that can enter the brain and cause damage to neurons. Although it is widely associated with Chinese food, MSG is also frequently found in American fast and processed foods – be sure to carefully examine food labels for its elusive presence – MSG can go by many names; my colleague.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources: http://www.everydayhealth.com, http://www.healthline.com, http://www.science.howstuffworks.com, http://www.heartmdinstitute.com

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