tag:blogger.com,1999:blog-67757891789033985852024-03-19T09:02:47.447+00:00Cardio FitnessCardio fitness and weight loss for healthy lifeloka lokittahttp://www.blogger.com/profile/05413271475559106895noreply@blogger.comBlogger4125tag:blogger.com,1999:blog-6775789178903398585.post-56781508689458777462016-08-02T11:30:00.003+01:002016-08-02T12:36:59.248+01:00Paleo Diet - 7 Day Sample Paleo Meal Plan For Improved Health and Weight Loss<script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script>
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For those who don't know, the Paleo way of
eating is biologically the most appropriate diet for us humans and has
therefore gained a lot of notoriety due to the success people have had
with following a Paleo eating plan.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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<br />
So whilst the benefits of
following this diet are well documented, preparing meals & knowing
what to eat can be difficult which is where these paleo diet sample meal
plans will help you.<br />
<br />
Furthermore, it may be easy enough to eat a
healthy Paleo breakfast & lunch dish but when it comes to preparing
an evening meal you may have run out of ideas & you're just too
tired to research a supper Paleo dish that you end up settling for
something less healthy to the detriment of your body & health.<br />
<br />
So
to stick to the diet it is advisable to be prepared in advance & to
help you here is a great paleo diet sample meal plan for you to get
going with...<br />
<br />
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<br />
<b>7-Day Sample Paleo Diet Meal Plan</b><br />
<br />
<i>Monday</i><br />
<br />
Breakfast - A bowl of berries with coconut milk or have a Paleo omelet<br />
Lunch - Big salad with your favorite protein (chicken, steak, etc.)<br />
Snack - Apple slices with almond butter<br />
Dinner - Slow cooker pulled pork<br />
<br />
<i>Tuesday</i><br />
<br />
Breakfast - Paleo banana bread or have bacon & eggs with a portion of fruit<br />
Lunch - Blanched/sauteed veggies (pre-made and reheated)<br />
Snack - Can of tuna<br />
Dinner - Taco pie<br />
<br />
<i>Wednesday</i><br />
<br />
Breakfast - Coconut milk smoothie or have banana pancakes<br />
Lunch - Soup (reheated or in a thermos)<br />
Snack - Paleo trail mix<br />
Dinner - Stuffed bell peppers<br />
<br />
<i>Thursday</i><br />
<br />
Breakfast - Paleo cereal (mixed nuts & berries) with coconut milk or have Paleo muffins<br />
Lunch - BLT wrap with lettuce instead of bread wrap<br />
Snack - Hard boiled eggs<br />
Dinner - Fajitas<br />
<br />
<i>Friday</i><br />
<br />
Breakfast - Steak and eggs<br />
Lunch - Cold cut meats and veggies (snack-like but filling)<br />
Snack - Avocado<br />
Dinner - Paleo fried chicken fingers<br />
<br />
<i>Saturday</i><br />
<br />
Breakfast - Eggs and sweet potato hash browns<br />
Lunch - Sandwich with bell pepper slices instead of bread<br />
Snack - Almonds<br />
Dinner - Sundried tomato bacon wrapped meatloaf<br />
<br />
<i>Sunday</i><br />
<br />
Breakfast - Egg/veggie/meat scramble<br />
Lunch - Dinner leftovers<br />
Snack - Paleo trail mix<br />
Dinner - Meat and veggie stir fry<br />
<br />
This 1-Week Paleo Sample eating Plan provides you with a good idea of how to structure your Paleo diet.<br />
<br />
<b>Paleo Food List</b><br />
<br />
If you want to structure your own eating plans it is worth noting the food groups that make up this healthy way of eating;<br />
<ul>
<li>Meat</li>
<li>Fish</li>
<li>Vegetables</li>
<li>Fruit</li>
<li>Roots</li>
<li>Nuts</li>
</ul>
Finally eating like a caveman on the
Paleolithic (Paleo) Diet will not only improve your health, but an
important side effect of this dietary plan is dramatic weight loss.<br />
<br />
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Article Source:
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loka lokittahttp://www.blogger.com/profile/05413271475559106895noreply@blogger.com0tag:blogger.com,1999:blog-6775789178903398585.post-72748109878664941132016-07-16T01:05:00.003+01:002016-07-16T02:42:13.974+01:005 Great Cardio Exercises That Don't Need The Gym<div id="article-body">
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If the cost of a gym membership is too expensive and stopping you
from getting fit and into shape there are effective cardio exercises
that you can do that don't need the gym. Cardiovascular exercise is
regarded one of the most important components in any fitness program
because it helps to improve energy, enhance muscle tone and aid better
sleep.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTNYSMCioohdrbB8Hb0Hq8zPeif1bkjJPSjPITSDmrs2Q7oYXFbkCPwxeJcfytsvkzfX-E7bi0emC7jMW_5M8DGxm5W4kg34PdPEGdAOwTDpKNQQUs-NpRHh-1GWW0MlbqaPjGEW8JEKI/s1600/Cardio+Exercises.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Cardio Exercises" border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTNYSMCioohdrbB8Hb0Hq8zPeif1bkjJPSjPITSDmrs2Q7oYXFbkCPwxeJcfytsvkzfX-E7bi0emC7jMW_5M8DGxm5W4kg34PdPEGdAOwTDpKNQQUs-NpRHh-1GWW0MlbqaPjGEW8JEKI/s320/Cardio+Exercises.jpg" title="Cardio Exercises" width="320" /></a></div>
<br />
<b>1. Cycling.</b><br />
<br />
Cycling is a great
cardio exercise and it's an excellent way of getting out and about. You
can usually buy a second-hand bike at a good price. Start by scheduling a
specific time of the day to go cycling or combine the exercise into
your daily routine like riding to and from work. When you cycle
regularly, it will help you burn calories, improve leg strength and tone
your leg muscles.<br />
<br />
<b>2. Jump Rope.</b><br />
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<br />
A jump
rope, or skipping rope, is a great way to exercise at home. This workout
focuses on a broad range of muscles in both your upper and lower body.
Using a jump rope for at least half an hour each day will strengthen and
tone the muscles in your shoulders, core, arms, chest, thighs, back and
legs. Also, it will develop your cardiovascular health, burn loads of
calories and improve your coordination.<br />
<br />
<b>3. Walking.</b><br />
<br />
Walking
is a safe way to exercise and is even more enjoyable when you go with a
friend. Whilst chatting to your friend as you walk, walking strengthens
your leg muscles, lowers your blood pressure, helps with weight
reduction and improves heart fitness. The best way to perform this
cardio exercise is to walk daily at moderate intensity for 30 minutes or
more.<br />
<br />
<b>4. Running And Jogging</b><br />
<br />
Running and
jogging are high-impact cardio exercises that you can do away from the
gym. When done daily for about 30 to 60 minutes running helps maintain a
healthy weight as it burns a lot of calories. It also improves heart
health, adds years to your life, improves brain health, elevates your
mood and strengthens your bones, joints and muscles.<br />
<br />
<b>5. Swimming.</b><br />
<br />
Most
people enjoy a dip in the pool, so why not turn that dip into some laps
as a form of exercise? The great thing about swimming is that everybody
can do it and enjoy it. It's suitable for every age group and fitness
level. Swimming works your whole body but mostly targets your back,
shoulder and arm muscles. Swimming also improves your flexibility,
builds endurance, keeps your heart rate up and helps you maintain a
healthy weight.<br />
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Article Source:
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loka lokittahttp://www.blogger.com/profile/05413271475559106895noreply@blogger.com0tag:blogger.com,1999:blog-6775789178903398585.post-35401818218398296222016-07-10T14:00:00.001+01:002016-07-10T15:41:08.330+01:00How to Properly Use Cardio to Burn Fat<div id="article-body">
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Cardio. Everybody's heard of it. Not everybody does it. People
want to lose weight, so they pick what sounds the best, and looks the
easiest, even if it's time consuming. They will walk four hours, or run
on a tread mill, or do simple laps in the pool. Once they're done with
that, they'll stop (often times without even having been tired), and
probably eat something. Chances are, when they eat, they eat as many or
even <i>more</i> calories than they just burned!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSS4hIbZ2lv9S0L0PffalezKJvLcZKo5_OiR36nXz4AktedAmNriystY2hA1GoqXEh50O4TQkkljrc42CW5Qp6kKpXmy8me13kKn_7Tuk0WMwDQGMP4E3v4HQTVK8xdsx98jcEUU1Vd_Q/s1600/Cardio+to+Burn+Fat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Cardio to Burn Fat" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSS4hIbZ2lv9S0L0PffalezKJvLcZKo5_OiR36nXz4AktedAmNriystY2hA1GoqXEh50O4TQkkljrc42CW5Qp6kKpXmy8me13kKn_7Tuk0WMwDQGMP4E3v4HQTVK8xdsx98jcEUU1Vd_Q/s320/Cardio+to+Burn+Fat.jpg" title="Cardio to Burn Fat" width="320" /></a></div>
<br />
This is the common cardio we hear about. It is not real cardio.<br />
<br />
First,
let me explain what cardio is. Cardio is a name for Aerobic Exercise.
And Aerobic Exercise is simply doing something that makes your heart and
lungs work harder than normal. The word cardio actually means "Heart"!<br />
<br />
Cardio,
or Aerobic Exercise, is improperly used these days. It can apply to
running for hours, or swimming, cycling, jogging, or things like that,
but it applies to so much more! It is one of the two most effective ways
to lose fat (and build muscle at the same time), your diet being the
first. I'll leave diet to another article though. Oh, and did I mention
that you can actually build lean, strong, and usable muscle while you
use cardio to burn fat? "They" don't like to tell you that. Where would
they get "their" money from?<br />
<br />
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<br />
Not only can Cardio be applied to the
things stated above, but so much more. It also applies to sprinting, a
hard days labor (labor is good), playing (how do you think kids stay so
thin?), and different types of exercise that are designed to build
muscle <i>but</i> burn fat at the same time! The best part, they can
be done in as little as twenty minutes, sometimes as little as five or
less! Another good thing about "real" cardio, it leaves your metabolism
at a high for up to three days after your workout (depending on what you
did and how hard you did it)! That means you can take twenty minutes
and do some simple exercises, and have your body in a fat burning
furnace state for days after! All the while you're sitting on your
couch, sleeping, eating a donut (though it would work better if you
didn't), or, better yet, doing more exercises!<br />
<br />
But here's the
trick. In order for this to work, in order for you to become a fat
burning furnace that works well you sleep, you've gotta work. You have
to work hard! Even if you're not doing something intense, you have to do
it a rate that makes it intense. You're body has to work, and work
hard! That way, you're body will be in a state of shock (don't get
scared off, this is good). You're muscles (including heart and lungs),
use up so much oxygen and energy in such a short amount of time, your
body is trying to recover for days. And in this time, your metabolism is
higher. You're burning fat while you sleep!<br />
<br />
If you've read this
far, you probably want to know what these exercises are. Well, I'm not
able to show you. But I can give you a head start in finding them. Some
programs I found that are good include Double Edge Fat Loss, TacFit
Commando, and the Adonis Index.<br />
<br />
You can easily find other
exercises online (you found this, didn't you?). The secret to burning
fat is so simple. If the word got out and everyone followed the simple
ways, those big companies telling us and selling us crap would be out of
business. Every person who learns the truth counts.<br />
<br />
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loka lokittahttp://www.blogger.com/profile/05413271475559106895noreply@blogger.com0tag:blogger.com,1999:blog-6775789178903398585.post-66584441119950059862016-07-04T14:20:00.001+00:002016-07-04T15:10:56.540+00:004 Bodyweight Exercises for Cardio<div id="article-body">
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Many people underestimate the effective of bodyweight exercises
as a cardio training technique. These exercises help increase full body
strength, and decrease unwanted fat. The key is to develop a regime that
is actually effective, and will continue to be challenging.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix1FXMz-E4OQY5r6ozicnpe0GVyewkXvyh5I738V8U5vz2Xy-I8WK5bSb3XOEqSFl2cxdE4xugjYxXyB9rWnAVyhIN6_DjnboTX1FKYlRG0qjztjq7qvh3ld4pIMnaqxMEvR-rw4YFP3c/s1600/Bodyweight+Exercises.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Bodyweight Exercises" border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix1FXMz-E4OQY5r6ozicnpe0GVyewkXvyh5I738V8U5vz2Xy-I8WK5bSb3XOEqSFl2cxdE4xugjYxXyB9rWnAVyhIN6_DjnboTX1FKYlRG0qjztjq7qvh3ld4pIMnaqxMEvR-rw4YFP3c/s320/Bodyweight+Exercises.jpg" title="Bodyweight Exercises" width="320" /></a></div>
<br />
One
of the biggest issues with bodyweight exercises is that your body will
adapt after a certain amount of time. This is why you must vary up your
routine, and continue to increase the difficulty.<br />
<br />
You could use
bodyweight workouts as your only means of working out, but the exercises
are much more effective when used in combination with weightlifting.<br />
<br />
Below, I will explain a few bodyweight exercises that you can implement into your cardio routine as soon as possible.<br />
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<br />
<b>1. Deep Squats</b><br />
<br />
Some
people fear deep squats because of the misconception that it can be
damaging on the knees. Yes, if you have knee issues I would probably
avoid this exercise. However, if your knees are in good condition, deep
squats will only strengthen your legs even further.<br />
<br />
The difficulty
level of this exercise is much higher than the traditional variation.
The key to performing a proper deep squat is to push your hips back as
you squat, keep your weight on your heels, and try to keep your back
straight. Perform each repetition nice and slow.<br />
<br />
<b>2. Plyometric Push-Ups</b><br />
<br />
This
exercise is designed to not only build pure strength, but explosiveness
as well. I recommend starting out with the traditional push-up before
advancing onto this exercise.<br />
<br />
Start in the traditional push-up
position, lower your body to the ground, and as you push up, explode off
the ground, landing softly on your lands. Explosive push-up will
increase the strength of fast twitch muscle fibers, and are a great form
of anaerobic training.<br />
<br />
<b>3. Bear Crawls</b><br />
<br />
Bear
crawls are popular among athletes because of the high level of
difficulty. For this exercise, you will need an open space. You then
crawl on all fours as fast as you can for about 40 to 60 yards.<br />
<br />
Your
triceps, shoulder, and quads will be on fire towards the end of the
exercise and you will need to push yourself. Bear crawls are excellent
for developing full body strength and anaerobic endurance.<br />
<br />
<b>4. Explosive Squats</b><br />
<br />
The explosive squat will increase your fast twitch muscle fiber strength, and allow you to be more explosive.<br />
<br />
Start in the traditional squat position, squat to 90 degrees, explode off the ground, and land softly.<br />
Explosive squats will directly target the quads and glutes.<br />
<br />
These
are only four of the hundreds of different bodyweight exercises you can
use in your cardio routine. But this is a great starting point!<br />
<br />
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Article Source:
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loka lokittahttp://www.blogger.com/profile/05413271475559106895noreply@blogger.com0