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    Natracure Blog — weight loss

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    10-minute Exercise to Shed Belly Fat

    Are you one of those millions of people who want to reduce belly fat? Are you trying to lose weight without joining a gym with a high price? If so, follow this simple 10-minute cardiovascular fitness routine developed by Mike Geary, a Certified Nutrition Specialist and Certified Personal Trainer. By pushing yourself for just 10 minutes you can burn 150 calories. Here are some steps you can take to reduce belly fat in the comfort of your own home! The first two minutes. You focus on burning fat by doing Jump Rope. Begin by performing two jumps for each turn of the rope. For safety, use the correct size jump rope and always try to land softly on your feet. During this activity, keep your mind focused on the idea of losing weight. As your heart rate increases you are entering a pure fat-burning mode. Minute 3. Perform a Squat Thrust Push-Up. Good technique for this exercise is standing with your feet shoulder-width apart and your arms at your side. Then, slowly squat with your head forward and bring your hands to the floor outside your feet. Your hands should be pointing forward as well. Then in one motion, push your legs back behind you. Perform one strict push-up and then jump back into your squat position before standing back up. Keep thinking of your ultimate goal and visualize results. Minute 4.  Grab the jump rope again but this time only perform one jump per turn. Minute 5. Time to get back to the Squat Thrust and Push-Up. This time you have to add the Side Plank. After doing the squat thrust and push-ups, you will lift and rotate your left arm from the ground and place it on top of your head. Your left foot will rotate and rest on top of your right foot. You will rotate your neck so you look towards the ceiling. Rotate back to center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Minute 6. Jump rope yet again. Same as minutes three and four. Continue to think and believe, that you will lose body fat. Minute 7. Back to the Squat Thrust and Push-Up. Only this time, you need to add the Leg Lift. This is the same as minutes two and three only this time you will lift one foot about twelve inches off the ground after each push-up. Lower your leg and repeat on the other side. Hop back into your squat position, stand up, and start again. Minute 8.  Jump rope. Same as minutes three and four. Keep thinking about a flatter stomach. Minute 9. Back to the Squat Thrust and Push Up only this time you will add Mountain Climbers. Repeat everything as in a period of two and three only this time after push-ups, you will quickly run in place of the push-up position. Make sure you bring your knees to your chest on each rotation. Do five jogs and repeat this whole process. Keep thinking, I will lose the weight. Minute 10. Jump Rope. Just as you did in the first two minutes. Keep thinking. If I do this every day, I will lose belly fat. Do this technique regularly and consistently and the result will surely make you satisfied. Nothing is always instant. Everything need process. By Stefan Mancuso via articlecity.com

    5 Reasons You're Gaining Weight

    Weight gain is always a hot topic. Fad diets and exercises dominate the internet as people work to combat their increasing weight. Here we’ll review 5 reasons why you continue to gain weight and what you can do about it to achieve a healthier you.  

    1. You’re Not Getting Enough Sleep
    We are all busy and schedules are tight. If you’re looking to cut corners, do it elsewhere. Sleep is an essential for your body to function properly. This includes weight management, not to mention the fact that people who aren’t sleeping enough are obviously awake for additional number of hours each day. And the more hours you are awake, the more you will eat. Get into a sleep routine and attempt to go to bed at the same time every night. Also, ignore the caffeine late after 5pm and let your body fall asleep naturally.   2. You’re Constantly Starting Diets Diets shouldn’t be temporary fixes to drop a few pounds. When you halt the diet you will quickly gain weight again. Instead, focus on actually altering your eating habits. Consistently make smarter food choices and you will find that the weight will stay off. Listen to your body when it tells you it is hungry. Eat food slowly. And wait for your body to tell you when it’s full.   3. You’re Not Getting Any Younger As we grow older, metabolism is directly affected and muscle mass drops. The fact is, the larger your number in years, the slower your metabolism becomes and you become physically weaker. To combat this you must eat less and exercise more. It is that simple. As you grow older, eat more lean proteins and avoid too many carbs. Couple this with some sort of exercise regimen and you can effectively keep unnecessary pounds off.   4. Your Diet is Lacking Essential Nutrients Feeling tired and unmotivated? It may be directly related to a lack of nutrients. Low levels in vitamins, magnesium and iron can really alter your metabolism. Make sure your diet is diverse enough to get all of the essentials your body needs. Lean-meats, fruits and vegetables all will contribute to a healthy diet to help keep weight off.   5. You’re Too Stressed Stress is hard to avoid, I know. However, making conscious decisions to fight stress at work or the office will go a long way to assist your weight management regimen. If you are having trouble dealing with stress, therapy may be a viable option. Take a load off and get a massage or do activities that you enjoy. Just do what you have to do to keep stress levels lower and your pounds will follow suit.   These aren’t the only factors to help attack weight gain, but they’re great ways to start your assault! Be aware of what you are putting into your body, but also be aware of your lifestyle choices. Strategic decisions will work to keep weight off and contribute to a healthy life!   By Pat DeRiso Sources: webmd.com, prevention.com