Monthly Archives: September 2016

Tips on Getting Skinny Legs

Being healthy and looking fit makes a person feel confident. Fitness adds a zeal towards life and makes us active. Doing simple exercises everyday and following a balanced diet is all you need to do to have a healthy body.

Gaining well-shaped legs is not an impossible task; proper exercising and healthy diet is the mantra to achieve this goal. Take a look at the following simple ways of getting well-toned legs.

Exercising

Walking is said to be the best exercise. It will not only tone your legs but will help in improving your overall health. Walking makes your heart and brain healthier. It also alleviates symptoms of depression. Once you start walking regularly, gradually increase the distance you walk to avoid reaching a plateau period and, constantly challenge your body like thus.

Jogging requires more energy. It will not only make your legs slimmer, but will help in burning abdominal fat as well. It strengthens the muscles and also helps in releasing stress.

Swimming is the most effective exercise for weight loss. It helps in burning fats and improves the stamina as well. It is very relaxing and needs lesser efforts than land exercises like running and jogging.

Cycling and squats also help in toning your legs. They are excellent for burning fat and building the leg and hand muscles at the same time.

Gyming is not required if you indulge in the aforementioned exercises. But if you do, using the treadmill will help you a lot. Raise the treadmill to a 15-20 degree angle to get the best results. Walking on an inclined treadmill will require more energy, which will lead to burning more fats and toning your leg muscles. Treadmill walking for 20-25 minutes everyday, for about a month will help a lot.

Step-ups help in getting skinny and firm legs. Take a step-up bench, step on it with one foot, then bring the other leg on the bench; bring down the first leg and then the second. Continue doing this for 7 minutes. You can initially do it for less time. Once you get used to it, increase the time gradually.

Healthy Food

Eating healthy is always important. This doesn’t mean that you need to follow a strict diet or starve yourself. Avoid junk food; if completely skipping it is impossible, you can definitely curb the intake. Eating food items like candies and deep-fried food is fine, but only once in a while. Include nuts and fresh fruits in your daily diet. Protein intake helps in muscle building, hence, you must include a lot of protein-rich food in your daily diet. Chicken, fish, and beef are some of the best sources of protein. Your diet must include vegetables and high-fiber food items.

If you follow the aforementioned techniques, getting slimmer legs will no longer be a difficulty. You definitely don’t need to starve yourself or spend hours in the gym to gain perfectly-shaped legs.

Ways to Get Toned Legs

As summer approaches, women want to replace the pants and long dresses in their wardrobe, with something sexier, like mini skirts and shorts. To wear them, besides confidence and attitude, a woman needs to have a good looking pair of legs. Many magazines proclaim that in order to be fit, woman need to go to the gym regularly, do pilates, weight training, yoga etc. However, that is not true, you can also get fit at home, by doing a few simple activities.

Walk, Run, Jog
Walk for thirty minutes everyday. Once your stamina builds, you can switch to running and jogging for the same amount of time.

Indulge in Sports
If you love play to sports, then start swimming or cycling. Regularly doing these two activities will not only build muscle mass, but improve blood circulation in the limbs too.

Do Leg Swings
Yes, swinging the legs is one of the best exercises. To do this, stand straight and hold a wall or a heavy piece of furniture for support. Now, swing one leg forward and backward. While swinging, bring the leg up only till your hip, and keep your upper body, including your shoulders, back, and stomach, straight. Start with ten swings per limb initially, and gradually increase it to thirty.

Do Squats
Squats can easily be done at home itself and prove to be very effective. Stand with your back against the wall. Then slowly, lower your upper body by bending your knees to squat down. Stop when your thighs are parallel to the floor. Remain in this position for around thirty seconds to give the muscles time to work, and then, come back to the normal position. Repeat this exercise ten times.

Climb Stairs or Do Step-ups
Climb up and down the staircase a couple of times in a day. But this can get weary after some time, so, a good substitute for this is doing “step-ups”. To do this activity, you will need a sturdy platform which is around eighteen inches above the floor. You may use a strong table or even a staircase for this exercise. Start with placing your left leg on the platform, and keep your right leg down. Then, using your left leg, climb onto the platform, maintain the tension, and come back down. Now, switch and repeat the same exercise with the other leg. Do this ten times with each leg. To make this exercise more effective, you can hold some weight in your hands.

Exercising has to be combined with a healthy and well-balanced diet to get a fit body, including well-toned legs. So, eat healthy foods and eliminate high calorie, fried, and sugary foods from your diet. Drink lots of water and exfoliate and moisturize your limbs everyday to reduce cellulite, varicose veins, and stretch marks. And most importantly, stay focused and stick to your exercise routine.

Best Tips on Tackling Your Stress

Stress is the biggest enemy in our society. The increasing competition in schools colleges and offices backed by over work loads make people forget about their personal priorities and recreations. At the end of the day it becomes stressful for each and every one. Some come can manage it and fight it out but 70% people become victims of stress.

Most of the times, stresses affect our health and cause various types of aliments. Heart diseases and brain strokes are commonly identified as direct outcome of stress but in reality, every ill health problem has a background of stress.

It is a fact that you can not change the world and remove the causes of your stress. But what you can do is you can tackle your stress effectively and live a quality life.

Here are 8 ways you can manage your stress:

  1. Try to maintain a healthy diet otherwise it may have a strong negative impact. Whenever you are in a stress, you commonly become inclined to wrong type of food habits. Usually you become more addicted to coffee, chocolates and sweets. Over eating, eating at wrong hours, coupled with excess smoking and drinking overpower you. This unhealthy diet makes you physically ailing and mentally also it makes you more tensed.
  2. Stress and tension cause de-motivation and it prohibit you from your regular activities. As your tension rise, you become physically inactive. Be cautious about that. Keep on doing your daily activities to keep your stresses away.
  3. Be particular about regular physical exercises. It will make you fill active, and allow you to sleep at night in spite of your existing stress. Moreover, it will mentally rejuvenate you.
  4. Meditation is an effective process to control your stress. You can start doing meditation in a particular time of the day this helps you to relax your nerve and make you calm while you face various ups and downs in your daily life.
  5. Start nurturing your old hobbies. Do you love music or gardening? Or anything you used to love long before? Reverting back to those activities can bring lot of satisfaction in your present day situation. No doubt it will make you happy and shake off your worries.
  6. Start looking at things from a different and new angle. Some times over ambition and over expectations create lot of stress. If we can understand the realities and compromise a little it can lessen your burden and make you relieved from the increasing stress levels.
  7. Try to speak to someone about your challenges and the worries that are troubling you most. A friend a family member or anyone you know and think would be sympathetic towards your problems can provide you a support like that. Not necessarily your friend will be able to solve your issues but only by listening to the reasons of your worries he or she can support you a lot that will relieve you hurt.
  8. Humor is an indispensible thing in your life. Try to laugh out with your friends and family members this works like a magic even if you are in stress!

But if all these attempts fail then don’t wait to take help of online stress management classes. They offer structured programs which help you to manage your stress in an effective way. And the great advantage is you can conveniently attend these lessons from the comfort of your home in a flexible time.

Best Ways to Keep Stress Away at Work

Nowadays, stress comes naturally with hectic schedule. However, busting stress is not a difficult thing. You can do it by taking small breaks from your busy day and it won’t harm your work. Here are few ideas that can be of help.

1. Take a power nap

For having a stress-free life, it’s important that you have a peaceful sleep of eight hours a day. However, if you are not getting it regularly, try to take power nap between your works. This will help you to stay fresh and keep stress away.

2. Close your eyes

If you are too much overworked and still don’t have time for even a power nap then just close your eyes for few minutes. You will feel how uncertainties and fears that are intimidating to you are evaporating from your mind.

3. Count backward

If your mind is running too fast and giving you unreasonable tension, just give your mind a check by counting backward. Start from ten or fifty, as you want it to be and do the countdown. Your brain will be too busy to remember the number that comes before 16 or 49 that it will stop worrying eventually.

4. Pamper your imagination

Creative visualization is a great weapon against anxiety. Here is how you do it. Just take a five-minute break from your busy schedule, bed on your chair’s back, close the eyes and let your imagination hit your senses. Imagine yourself in the place you always want to go, think you are having a long ride with your favorite celebrity, shopping in 5th Avenue or anything that you fascinate. This simply removes your worries and makes you smile instantly.

5. Take a shower

If you are at your home, and feel anxiety is forming inside the brain, take shower in cold or lukewarm water. The water cools down your senses and the mental stress disappears gradually. However, if you are at work and unable to take a shower, try this trick instead. Go to the washroom and drop cold water on your wrists and behind the earlobes. This cools the major arteries located right underneath the skin what eventually diminishes the stress.

6. Meditate

If your workplace doesn’t provide enough place, facilities or time for exercising, just look for a quiet corner and meditate. Sit straight silently for five minutes and let the body and mind relax. Just concentrate on your breathe and the restlessness will start to fade away.

7. Compress a stress ball

Carry a custom stress ball or keep it in your desk. Whenever you realize stress is building up inside you, just hold the soft, tiny ball and squeeze it tenderly. The repetitive action of squeezing and releasing pressure helps to manipulate the brain nerves for good. Within few minutes you feel the stress is plummeting naturally.

8. Sip green tea

Green tea is not only effective for losing weight; you can have it for lowering the stress build up. Do a little change with your drinking habit and replace tea or coffee with organic tea. Especially when you feel your mind is getting tensed, take a break and sip green tea. L-Theanine, the chemical composition in this liquid has positive effect on human emotion and reduces anger efficiently.

9. Entertain yourself

Do what makes you happy. Simple things like listening to music, dancing or drawing doodles can calm the restless mind efficiently. Do you enjoy writing, then just open a diary and write how you are feeling right now. Write what is in your head. Acceptance of stress in words will help you to feel good and light.