Archive | Workout

Tummy Fat Exercises and Workouts To Lose Belly Fat Fast

The extra pounds of weight that you have gained in the midsection of the body cannot be lost overnight; it needs a proper and regular exercising routine to reduce fats. The fats that are present in the abdominal region are called as tummy fat and it deposits like a thick layer of fluffy skin near the stomach. There are number of exercises to reduce tummy fat but abdominal exercises along with cardio have been proven to reduce tummy fats in the stomach region. The implementation of abdominal exercises in our exercise routine aids the process of stimulation of metabolic activities thereby reducing tummy fats.

Abdominal Exercises

1. Leg cycling on air or Bicycle crunch

This is one of the simplest forms of abdominal exercise that can be practiced easily to reduce tummy fats. Just lie on the exercising mat and with your palms facing upward. Now hold your hand to grip the head and lift your legs above the ground and move them as if imaging that you are riding a bicycle.

2. Bridging

This abdominal exercises works our both abdominal muscles and the core muscles that supports your back. The starting position for the exercise is to lay flat on the exercising mat with your hands rested near your knees. Now contract your abdominal muscles and slowly lift your midsection of your body with the help of your hands gripped on the mat and shoulders in such a way that it forms a straight line through your hips and shoulders. Hold this position for about 10 t0 15 seconds and then come back to normal position. Repeat the exercise for at least 10 times in an exercising routine. Throughout the workout you will feel that your core muscles being stretched and contracted in the entire process.

Cardiovascular workouts

While the abdominal exercises helps us to get rid of tummy fats near the abdomen, cardio exercises helps us to maintain overall balance and it also helps in reduction of tummy fats. Jogging is a simple cardio workout that helps to reduce tummy fats substantially. It is preferred that jogging should be carried out in the early morning to get pure oxygen to your respiratory system. Usage of treadmill is also encouraged but see to that you carry out the exercise at an optimum speed so that you sweat yourself out during the workout process. Practicing of swimming is also encouraged as it stretches your core abdominal muscles to reduce more tummy fats.

Healthy food habit

Many think that when an exercise routine is carried out, there is no need to follow a balanced and healthy diet, but the irony is that a healthy diet aids in the process of reduction of tummy fats and also maintains our body healthy to carry out the regular workouts. A balanced diet burn more calories than an imbalanced one and supply rich amount of proteins and vitamins to nourish our body. Consumption of carbohydrates and fats should be reduced. Intake of more amounts of vegetables and fresh fruits are encouraged as it by our body to produce energy.

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Unit Rates and Thai House Plans To Estimate the Cost of Building a House in Thailand

This article is based on my recent experience of actually going through the process of obtaining estimates of the cost of building a house in Thailand including getting quotations from builders in Thailand and also using unit build rates (how much square meter) to build a retirement house in Thailand.

It will be useful to anyone retiring in Thailand or planning to retire to Thailand and build a retirement house.

The Two Main Two Ways To Estimate the Cost of Building a House in Thailand

There are basically two ways of pricing a building project in Thailand.

1. Using Unit Build Rates To Estimate The Cost Of Building A House

The first and simplest method is by using Unit Build Rates, i.e. how much per square meter it costs to build the house in Baht/m2. There are a range of Unit Build Rates for houses in Thailand and these vary according to the standard of the building and the location in the country.

There are other factors that affect the price of building a house in Thailand and these are not normally allowed for in unit build rates.

Just one example is that the cost of building depends greatly upon the particular builder chosen as quotations for the same property from different builders varies greatly.

Unit rates for use in estimating the cost of house construction are readily available where I live in the United Kingdom (UK). There are many websites that list these unit rates and also there are pricing books that give rate per square metre for a range of building types and sizes. This method is commonly used in Great Britain, and other Western countries to work out a budget cost for building a house.

However, in Thailand the situation is different. I have not seen any ‘official’ Unit Build Rates for Thailand but several websites, notably those Forums catering for expats living in Thailand, give some rough figures from people who have built their own retirement house in Thailand.

But that’s all they are – a guide – and really barely worth using even for budgeting purpose.

Two Examples from Thai Websites of Unit Rates for House Build Cost in Thailand


Bangkok: “As of March 2006, buyers had to pay 81,975 baht/m2 in average to acquire a condominium unit in central area of Bangkok compared to 72,596 baht/m2 in the last twelve months”.


Chiang Mai, Northern Thailand: “A house built to western standard will cost between 160 to 300 Euros / m2″ (At 45 Euros/Baht (Jan 2010) that works out at 7,200 to 13,500 Thai Baht per m2).

Notice how the unit rate for these two examples are so different.

Another way to get unit rates for Thailand is to approach Thai builders and architects. Unit Build Rates recently sent to me by one of Thailand’s leading Bangkok-based design-and-build companies are in the range of 15,000 to 20,000 Baht/m2.

The method of application of the Unit Build Rates is simple. You work out the total floor area of the proposed building including all floors and multiply by the unit rate. There is no need to find or involve a builder for this method once you have decided on the the unit rate to use.

There are inherent inaccuracies in this approach because the mix of different types of usage will be different in different building.

For example, using my own proposed property in Pak Chong, Thailand, as an example, the house is a typical ‘post’ house and half of the ground floor is left ‘open’ to be made into usable rooms at a later date and the other half simply has blockwork walls to for a workshop.

Clearly the unit rate for these areas is different and different from the first floor that contains kitchen, bedrooms and other living area.

Another example of different type (and hence costs) of building usage using my Pak Chong house as an example is that on the first floor I have a very large (compared to the rest of the house) patio area and also another semi-open area both of which would be a much lower cost to construct than the living accommodation areas.

The fact is that new build houses in Thailand are very often of completely different style and layout to other houses. This is in comparison with the UK where new houses are often built in their hundreds all to the same design. Everyone knows what you will get in a ‘3 bed semi-detached house’ in England. In this situation unit rates can be safely applied.

So what area is used in the cost calculation? Do you use the total area including the ground floor open area and workshop and the first floor patio and semi open area plus the living accommodation areas? Or do you use the unit rate just for the living accommodation and take a percentage of the unit rate for the lower cost areas?

The problem is that I don’t know the basis for the unit rate in the first place. i.e. whether it was for a property similar to mine with the open areas included, or whether it was for a property with a greater percentage of actual living area.

In conclusion the Unit Build Rates method in Thailand can only be used to get a very rough idea of the likely cost and is really not accurate enough for establishing a budget.

2. Obtaining A Quotation From A Thai Builder For Building A House In Thailand

This method depends upon finding a builder to prepare a quotation based (usually) a set of drawings (also called house plans) for the property in question. (The house you want to build to retire to in Thailand) Obviously, the more accurate and detailed the house plans, the more accurate the quotation can be.

Other documents may also be provided to supplement the house plans and these include a Scope Of Works describing the scope of the project (not normally produced in Thailand) and Schedules. The Schedules are typically a schedule of finishes, schedule of doors, ironmongery etc.

There are three major difficulties with this method.

1. Obtaining The House plans And Other Documents

I’m lucky in that I can use the Autocad Computer Aided Drawings (CAD) software package and am familiar with building design so I was able to produce my own CAD drawings and schedules for my planned retirement house in Thailand.

Also, I didn’t start with a blank sheet of paper, instead I downloaded some existing Thai house plans from the Thai Government website (Search for ‘download Thai Government House Plans’) and selected one to use as a starting point for my own Thai house design.

If you don’t fancy this do-it-yourself approach you will have to find someone to make the house plans for you. Whilst this is easy in (if somewhat expensive) in the UK, if you try to find a Thai Architect to do this for you then you may have problems.

Firstly finding an Architect in Thailand is not easy although I did find an architectural and construction company in Bangkok and I subsequently appointed then to make the construction drawings for my own house – but that is another story.

Secondly, how do you explain to an Architect what you want? This is particularly difficult (impossible?) if you don’t already have your own preliminary drawings as I did and if you aren’t in a position to sit down in the same room as the architect and pour over ideas and concepts.

Doing that by email from starting from scratch from outside of Thailand is next to impossible.

2. Translation Of The Documents Into The Thai Language

This is not so difficult if you are prepared to pay for a translator in Thailand.

A translator can easily translate the schedules but adding Thai to CAD drawings in not easy unless the translator also knows how to use the CAD software! My own house plans and schedules are in English only and I was able to get a quotation from a Thai builder.

You might try English only and just get the translator to translate the technical phrases that the builder doesn’t understand. Again, much easier to do if you are in Thailand alongside the translator and builder.

3. Finding A Builder In Thailand

This can be one of the most difficult tasks you have to do.

My wife has contacted at least six builders from within Thailand and only one has produced a price. That price was based on the house plans and schedules that I produced but was about double what we expected, at 2.1 million Baht, which works out at 16,000 Baht/m2.

The answer we get from most of the builders is that they are too busy to work on providing a price for a small house build job. It seems that many builders are engaged on large projects in the coastal resorts of Thailand (e.g. Phucket) and that our tiny little project in Pakchong is not worth their while.

The method I used to find builders consisted of knocking on doors “You have a nice house, can you tell me who the builder was?” I find it easy to approach people and one day I was chatting with the Security Guard at our hotel, “The Mansion” at 8/8 Soi Tedsaban 8, Mittrapap Rd., Pakchong, Thailand, and he announced that he could get a price from at least two builders.

We took him up on that offer but never received the quotations. One was too busy and the other wanted 5,000 Baht up front before preparing a quotation in case we didn’t select him as our builder! By the way, the Security Guard said that his commission was 10 percent!

In this short discussion on how I obtained budget estimates for a retirement home in Thailand I have covered the two main methods, using unit rates and house plans, to secure a budget price and the advantages and disadvantages of each method. Also I have explained the three difficulties you will face when trying to get a builder in Thailand to give you an estimate for building your retirement house in Thailand.

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The Many Benefits of Travel

Many people travel for business purpose or just for pleasure to see new places. Travel has become an important part of these people. Some travel routinely, some others travel frequently and some travel occasionally. Some of the main benefits of travel are mentioned here.

Exploring new places – Travel provides you an opportunity to explore new places, enjoy and admire them. Some people may be excited in learning about the history of those places. For the nature lovers, it is a great way to learn about the amazing ways of nature by watching the thundering waterfalls and climbing the mighty mountains.

De-stress and Rejuvenate – By traveling and exploring new places you forget about your tension in your work place and transport you to a new pleasurable and enjoyable time. These days the work pressure is too much in the work area to keep up with the changing world and its increasing demands. Travel is the best opportunity to take you away from such pressure and can return more rejuvenated.

Enjoying food – Through travel you get a chance to taste and enjoy new dishes and flavors of many types of food. It may even help you to learn and experiment some of those unusual recipes later at home.

Broadens perspective and enriches knowledge – Through travel your perspective of life broadens by seeing many places and people, which you were hitherto not aware of. Ultimately it enriches the quality of your life.

Active and responsible – Travel makes you more active and responsible. During the excitement of exploring new places, you may walk more than your usual, and become more active. Sometimes you may even wonder about your hidden capacity, which you didn’t know till then. Likewise, in an entirely different atmosphere, you can’t just afford to take it for granted. You have to be more alert and responsible there.

Learning new culture – Travel is the best way to learn about new culture. Nothing like seeing the life style of people with your own eyes and experiencing it.

Learn to Adjust – When you are away from your comfort zone you will learn to adjust with the available facilities in the new surroundings, food habits, timings to eat and sleep. If you have a daily workout schedule or activities, you may have to forego such things in the new surroundings, without any complaint.

Meeting new people – Travel provides you to meet new people and often can even make great friends. Some of them even remain as life long friends.

Sharing travel experience – It is an exciting moment to share your experience of seeing the new places and showing the photos, if you have taken, with your family members and friends.

Binding the friendship – While traveling with your spouse, or family, or friends, spending that much time together, provides you an opportunity to understand the companion better and develop a stronger bond.

Make Money – You can write articles and stories about your travel and preserve those memories forever and also make money.

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The Flex Shaper Workout – Hot Or Not?

As a personal trainer I’m always being asked by clients about the best way to tone their shoulders, arms, back and chest so that they can get shaped muscle definition, tighten sagging flesh around the upper arms and have beautiful shoulders to show off in strappy tops.

Up till now I have always talked about dumbbell and resistance band exercises, shown them how to use their body weight to work out or instructed them in the use of resistance machines at the gym. But now I’ve found something new that will tone the entire upper body and the legs as well, is completely portable and lightweight and costs far less than a gym membership. It’s called the Flex Shaper, and I like it, so I’m doing some Flex Shaper reviews. It’s portable, clever, gives great results and is easy to use as well as being good value for money. That ticks all my boxes!

Having one piece of home exercise equipment like the Flex Shaper works out as a bargain as you can tone several major muscle groups with it. Flex it above your head for shapely shoulders; pull it towards you to get a gorgeous back; hold it under your arm to tone those biceps and push it down to trim those wobbly triceps. Even more, the Flex Shaper can also trim your lower body; squeeze the Flex Shaper between your knees to work your inner thighs, and produce sleek, shapely legs.

The unique selling point of this new beastie is the coiled spring bit in the centre which provides resistance in both directions. When you squeeze the handles towards each other (the concentric phase of the exercise) this requires your muscles to tense and shorten, thus making those muscles work and toning them. But with the Flex Shaper your muscles also have to control the return phase of the exercise, unlike conventional exercise tools. This is the eccentric part of the exercise – your muscles are lengthening, but are still having to work.

At this point, if you were exercising with dumbbells or a resistance band you would have to keep repeating the exercise to get the best effect, but the Flex Shaper has made your muscles work twice as hard with just one repetition – so you are doubling your results. This means shorter workouts, which pleases me and my clients no end! And doing this type of workout gives good results in less time, producing long, lean, well-shaped muscles with no bulking-up, and burning plenty of calories at the same time.

It’s quite hard to tone the muscles of the upper back, the top of the shoulders and the front of the upper arm without equipment, so if I had to pick one piece I would probably go with this new Flex Shaper – small enough to be hidden away anywhere in your house, light enough to carry around in your case whenever you go anywhere and versatile enough to tone your entire upper body and your thighs as well. And did I mention that it costs less than a month’s gym membership? Sounds good to me!

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Lose Face Fat – 6 Proven Tips to Get Rid of Flabby Cheeks and Double Chin in Only 14 Minutes a Day

Lose face fat with only 14 minutes a day exercise

Are you unhappy with looking at your fat chin everyday? Are you tired of people looking at you then murmuring “chipmunk”? Do you want to lose that horrible face fat? Well, it’s possible and it’s actually pretty easy.

Talking honestly though, I think you’ll agree that it sucks having a chubby face, don’t you? Sure it looks cute on kids but for us adults, it does not look good at all! It looks bad! Having a chubby cheek is very unattractive. I don’t even want to talk about that gruesome double chin! Just the thought of it makes you want to scream your lungs out: “lose fat face”! Here are 6 tips you can use to lose face fat quickly and effectively.

1. Drinking plenty of water can curb the intensity of our “hunger,” thus keeping us from eating too much. Consuming less food often helps to lose face fat and also cleanse the toxins in your systems. So if you just ate and you already feel hungry, just drink a big glass or two of water.

2. Reduce carbohydrate and refined sugar intake. There are a number of nutritionists who theorize that consuming too much carbohydrates and refined sugar can cause the face to retain water-which makes you look fat. Avoid processed foods and stick with whole grains-you know what to do.

3. For the cheeks, it’s quite simple. Just sit down, relax and smile without parting your lips. Suck your cheeks in and hold them for about eight seconds. Repeat for at least 10 times. You can do this while driving since it does not require the hands. Another exercise you can do is by simply smiling widely (without opening the lips) as if you want the corners of your mouth to reach your ears.

4. Eat fresh fruits. “Fresh fruits” does not mean apples or bananas only. There are so many great fruits out there-including exotic fruits. Pineapple, kiwi fruit and mangoes are great. If the fruits are out of season, there are still those frozen, canned or dried variants.

5. Doing cardio exercises like walking, running, swimming or sport activities like tennis, basketball, or racquetball. When you lose your overall body fat, you can definitely lose fat face very easy.

6. Watch what you eat and try to keep yourself away from fattening and unhealthy foods and you can lose face fat in no time. Diet is hard, and there is no such thing as a magic pills. However, when you feel negative and lazy, try to think how better your health and social life would be if you lose that ugly face fat and body weight.

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Get Rid of Man Boobs! Home Workout Solution

First off, I don’t want to mislead you. There is no ‘secret’ exercise that will magically make your man boobs go away. HOWEVER, let’s take a look at a few strategies that we can employ that have a good chance of helping you to get rid of man boobs:

  • Increase testosterone with strength workouts focusing on lifting HEAVY for low repetitions
  • Increase your body’s levels of fat-burning human growth hormone (HGH) by doing several High Intensity Interval Training (HIIT) workouts per week
  • Eating less (combined with training more) to create a calorie deficit – and gradual fat loss, week after week.

The Importance of Testosterone

Although general opinion suggests that you cannot ‘spot reduce’ fat, actual experience shows that hormone levels play a large role in where we accumulate fat.

Just look at the differences between men and women. Women’s higher estrogen levels make them accumulate fat in their breasts, hips, and butt. Men, on the other hand, tend to gain fat in the stomach.

More specifically, body builders who abuse steroids (basically overloading their bodies with synthetic testosterone) eventually cause the body to produce excess amounts of the female hormone estrogen. This leads to fat accumulation in the breasts, also called man boobs or gynecomastia.

So, since injecting testosterone obviously isn’t the way to go, we need to maximize our testosterone levels, NATURALLY.

Lifting heavy weights in the 4-8 repetition range can help the body release greater amounts of testosterone.

Increasing Testosterone With Heavy, Compound Lifts

As far as testosterone release is concerned, nothing beats movements like the squat and deadlift. Your body is forced to move A LOT of weight, and muscle groups are maximally activated from head to toe.

So, ideally, you would want to buy an Olympic weight set, get a couple sessions of coaching on proper form (crossfit trainers are great for this sort of advice), and do 2-3 general strength workouts per week consisting of the following sorts of movements:

  • Deadlift or Squat
  • Horizontal Pushing Motion (Dumbbell Bench Press, Dumbbell Incline Press, etc.) or Vertical Pressing Motion (Dumbbell Overhead Press, Military Press)
  • Horizontal Pulling Motion (Dumbbell Rows, Weighted Body Rows) / Vertical Pulling Motion (Weighted Pullups)
  • [To keep your body balanced, perform horizontal pushing motions on the same days as horizontal pulling motions, vertical press on the same day as vertical pulls]

OK, But What If I’m On A Budget?

Coaching – Proper form is essential to preventing injury, but you can learn most of what you need to know by checking out YouTube – there are several EXCELLENT deadlift form videos there, for example.

Equipment – It is pretty hard to beat an Olympic weight set. Even if that’s all you have, you can at least do deadlifts, which many agree are the ULTIMATE strength movement – especially for hormone activation. Check out Craigslist for deals, these sets can often go for around $100.

If that doesn’t work for you, experiment with sandbag training. Get an old army surplus duffel bag, buy a few bags of pea gravel and throw them into the dufffel, and practice lifting that. You can do A LOT with this simple piece of equipment, and it shouldn’t cost you more than $15 or so.

As for the pushing and pulling motions, here are a few excellent options – remember you can add weight as you gain strength by throwing some pea gravel into your backpack.

  • Horizontal Pressing Motions – (Decline Pushup – place your feet around 2 feet off the ground. For more difficulty, try it on a DIY suspension trainer (do a Google search for several excellent tutorials).
  • Vertical Pressing Motions – Handstand pushups (once you have developed pushup strength), sandbag overhead press, jackknife pushups (check YouTube for details)
  • Horizontal Pulling Motions – Body row on DIY suspension trainer (elevate feet for more difficulty)
  • Vertical Pulling Motions – Pullup (no pullup bar? throw a rolled up towel over a beam), weighted Pullups (tie some weight through your belt)

How to Get Rid of Man Boobs – HIIT Training to Boost HGH and Burn Fat

HIIT consists of doing short, intense intervals of exercise followed by short rests. One option is one minute exercise, one minute rest, repeated several times.

Here are a few suggestions:

  • Fat Burning HIIT Jumprope Workout – After a few minutes of warming up, alternate one minute of high knees sprinting with one minute of slower, double leg hops. Continue for 10-15 minutes.
  • Burpees Intervals– Burpees (do a YouTube search for instructions) are a PHENOMENAL total body conditioner. Alternate 60 seconds of burpees with 60 seconds of easy jumping jacks, for a total of 10-15 minutes.
  • Sprint Intervals – Alternate 60 seconds of intense running with 60 seconds of easier walking, for a total of 10-15 minutes.

Again, these are just a few ideas. Feel free to increase or reduce work and rest periods as you see fit.

Doing a few workouts like this every week will boost fat-burning HGH. Follow each workout with a brisk 20 minute walk to take advantage of your body’s fat burning state.

Eat Less

There are many approaches to dieting for fat loss, and some work well for certain people and not for others. For starters, I would like to suggest a simple idea:

Eat until you are no longer hungry, NOT until you are full!

Eating a little less, while upping your activity with the workouts we just covered, will help you to gain muscle while gradually losing body fat, INCLUDING that excess male breast tissue.


So, here are three ways to attack your goal and get rid of man boobs:

  • Boost testosterone and muscle mass with heavy strength training
  • Increase levels of fat-burning HGH with HIIT interval training
  • Eat less to create a calorie deficit

Now all that’s left is for you to get busy!

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Get Ready for the Ice With These Hockey Training Programs and Exercises

If you’re really into hockey, you should definitely be using some hockey training programs not only to improve your skills, but to keep your body in the best shape for this sport, which is very fast and furious and very demanding. Playing hockey well requires players to be in good aerobic shape as well being strong and agile.

Aerobics really improves a player’s endurance and the effort needed to stay out on the ice and in the game for what could be some grueling play! And while a lot of the aerobic and cardio training, and especially the strength training and weight lifting, in some hockey training programs are done off the ice, the best training programs will definitely incorporate a good bit of on-ice training as well.

Virtual training, which you can do with online programs or DVD courses can help with some of the initial training as well. There are some good hockey training programs on video today that provide some excellent virtual training off the ice.

You can actually get some pretty good information plus learn basic stick and puck handling moves, different ways to make shots, and even some skating maneuvers.

These types of programs are really popular for players who know many of the basics already and have hectic schedules requiring them to schedule their hockey training programs around full time job or school schedules.

Some of the following types of training can be done either from home using a DVD or online program, or by going to your local gym. And of course, your team coach should definitely be adding this type of training to the team schedule along with regular practice.

1) Hockey Strength and Weight Training
You use a lot of muscles when you play hockey. Hockey is probably one of the hardest sports on your body when it comes to wear and tear. You’ll be training not only for strength and flexibility, but you’ll also obviously be training for speed. So while you might think that hockey is all about your legs and knees, think again.

Sure, the strength of your legs is key enabling the ultimate in puck control, balance and fast skating while preventing any serious injuries. And since you need to keep your legs strong and flexible, and because hockey players take such long strides out on the ice, leg exercises should include moves that will work the groin area too.

But just as important are other muscles you’ll use extensively during the game, which include your lower back, adductors, abductors, abs, glutes, hip flexors and extensors.

2) Hockey Cardio Training
If you’ve never done any serious cardio training, you want to start slow and as much as possible, reduce any type of exercise that’s going to create stress on your joints, like running and jumping, especially right before the season starts. You can get excellent cardio and aerobic training without pounding the heck out of your joints.

Using a stepper or an elliptical machine will really build you aerobically and help build the endurance you’ll need on the ice, but without wearing out your knees before the season even starts.

In addition to aerobic conditioning, you’ll also need to increase your anaerobic level higher to withstand the anaerobic shifts out on the ice during the game. So make sure the hockey training programs you’re using have you working out anaerobically for 45-second shifts during your aerobic training and you’ll get yourself in the shape you need for the season.

3) Plyometric Training for Hockey Players
Hockey is a sport that requires some really fast movements like stopping short and changing direction in rapid speed, jumping over players and dropped hockey sticks, running fast, then turning quickly on the ice.

What Plyometric exercises do is trains your muscles, connective tissues and your nervous system so you can successfully make these fast motion moves on the ice. Doing Plyometrics will seriously help you with rapid direction changes, your overall agility and it will help increase your shooting power during your game.

The bottom line, however you decide to train for the season, overall hockey training programs should definitely include all of the above in addition to any other training or drills you’ll be doing. A good rounded program will get you in the best shape and keep you in the best shape so you’re always playing your best.

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What Is a Zumba Fitness Workout?

What is Zumba Fitness is a question that many are asking; this is a way to burn unwanted pounds by using a fat burning revolutionary dance themed workout. The results are exceptional for those who actively participate in the program using all the tools.

This Latin dance themed program has a unique mix of music and fun steps to keep the interest of the customer. There are over 90,000 locations that have classes in numerous countries showing people of all ages, shapes and sizes how to have a challenging but still fun fitness-themed party. The objective is to have fun while losing weight and getting stronger.

You don’t have to sign up for a class to learn how to “Zumba”. There are books and DVDs that teach you how to do it from the comfort of your own home. Books alone will not do, as the routine requires visual learning. With DVD lessons you will be able to follow along and therefore get a better grasp of the movements.

Along with the DVDs, the buyer receives a basic workout, 20 minute express, sculpt and tone, cardio party and body transformation handbook. The system claims to help lose a pant or dress size within the matter of just 10 days. However, it is advised that you do it at your own pace. The good thing is that the Zumba fitness program makes what would otherwise be a difficult workout into a fun and inspiring fitness session.

In many cases, upon ordering the package a flat abs, toning sticks and a fitness live workout may be added to the order. This is offered in addition to the other DVDs as a complimentary bonus. There is a 30 days money back guarantee.

There are classes that can be attended in conjunction to work outs at home. For those who have the time and can afford it this is highly recommended, as working in groups can be motivating and rewarding. Searching by location may be the easiest way to find out what is in the area. The instructor training has an academy that can be attended for those who are interested in teaching classes at a facility.

As for customer support, there are available representatives from to answer your questions. There is a frequently asked section to address any concerns and common concerns. There is also a contact page to get further information for any other issues that couldn’t be answered in the other search areas.

For anyone who wishes to seek a fun and thrilling way to get fit, what is Zumba Fitness is something worth trying. The worldwide renowned program can be used by all kinds of people of all levels of fitness. The DVDs can be ordered and the program done in the privacy of one’s own home.

Working out doesn’t have to be a dreaded chore on your to do list. That is the essence of the Zumba workout program.

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NC Cash 5 Lottery Tips – Learn How to Win Today

Don’t assume that you’re never going to win in the Cash 5 lottery. By applying effective strategies and tips into your game plan, you can actually win the jackpot without having to waste thousands of dollars on lotto pay slips. There are different kinds of lottery games, and this article is going to talk about the most effective NC cash 5 lottery tips for lotto players residing in North Carolina.

The rules of the Cash 5 lottery are simple: buy a lottery ticket and pick 5 numbers to bet on. If one or two of the numbers you picked become the winning numbers, then you win the prizes corresponding to them. The more numbers chosen, the higher your chances are for winning the lottery. If there aren’t any winners at all for the day, then the grand jackpot prize increases making it even more exciting those who are playing. Normally you would have to pick numbers within the range of 1-30, but this varies depending on what state you are playing in. North Carolina, for instance, focuses more on the cash 5 lottery games so definitely you have to play by the rules and focus your strategy more on this type of lottery instead of the usual pick 3 or big time lottery games.

There are NC cash 5 lottery tips online that will give you some ideas and even hone your own strategy on how to increase your chances of winning. Though they may or may not work for you, it is important that you get these ideas from NC cash 5 lottery players who have already experienced winning the big prize through careful planning and strategizing whenever they play. Here are some NC cash 5 lottery tips that can boost your chances of winning:

-Always remember that even in the Cash 5 lottery, the numbers are drawn randomly, so one way of choosing particular winning numbers is to use the potential of probabilities. For example, choosing a good mix of odd and even numbers using probability is a good strategy to use. You can choose at least 3 even numbers and 2 odd numbers, or the other way around. This way, your chances of getting a winning set of lotto numbers is high as compared to only picking odd or even numbers.

-Avoid using arithmetic sequences when picking out the lotto numbers. A lot of NC cash 5 lottery tips will tell you that this isn’t going to improve your chances at winning simply because the numbers are drawn randomly and cannot be predicted as such. So if you really want to win in this game, avoid picking numbers that come in sequences like 3, 6, 9, 12, etc.

-Believe it or not, the sum of the chosen 5 numbers in your lotto ticket can also be a basis for the winning combination. According to some of the NC cash 5 lottery tips, numbers that add up to a range of 75 – 125 have a good chance at winning since normally 60-70% of the lottery winning numbers add up to a number within that range.

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Treadmill Benefits for a Healthier Life

It is very evident that exercising has its own benefits when it comes to human health. Be it, increasing the strength of the body and heart; use it as a weapon for weight loss, or controlling that unwanted insulin and sugar. Clearly, one suitable option in today’s modern life is joining a fitness center and using the state of the art tools like treadmills and others, for an adequate cardio workout.

Exercising on treadmills puts less stress on the body than running on the roads. It also offers vigilance on certain factors like heart rate monitoring, calories burnt, blood pressure etc. This guide will help users to understand benefits of exercising and especially using treadmills.

Heart Benefits

Cardio is the most preferred work out when it comes to heart-related exercises. Users often ignore the regular exercising that allows staying away from common problems like coronary artery blockages, other cardiac issues etc and often the body may not show symptoms of heart-related issues until it is under severe stress. In fact, treadmill tests are also performed on heart-related patients to observe the symptoms of their conditions, and understanding the risks associated with the patient from the analysis.

Regular treadmill workouts improve blood circulation in the body and also helps in lowering the blood pressure. If you are considering the treadmill workout regimen and you also have a heart-related issue, then talk to your local physician and get a firm advice on how to go about it before starting on it.

Benefits for Diabetics

Treadmills work great for diabetic patients too. Research shows exercising regularly for prescribed durations (if you are not diabetic then even 20 minutes is enough) as this helps to control the insulin levels in diabetic patients. A well-defined lifestyle which includes a right kind of diet and exercising on regular basis is the best form of tackling diabetes. However, it is advisable to consult your local physician before trying the workouts as this routine may vary from individual to individual.

Overall, exercising for around or less than 20 minutes also suffices for starters. This causes the muscles to utilize the excess glucose as fuel and helping in lowering the glucose levels in the body. Using a treadmill can do these wonders for all kinds of diabetic patients and thus having one even at your home is handy if you are not fond of visiting fitness centers or a gymnasium.

Own a Treadmill

We understand that stepping out of your homes on a daily basis especially if you are heart patient or diabetic is not easy at all, and thus to come around this issue, it is even ideal to own a treadmill. They are more affordable than 10 years ago, and nowadays you also get manual treadmills, which help in burning more calories than the electric treadmills, as you power the belt and not the electricity. They also come a little-curved meaning the treadmills will ensure the incline is a little higher than just the flat surface.

And even better, they are foldable for use at home. So complete the exercises and keep them safely in store, under the bed etc.

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