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Valuable Tips On How To Get Super Fit

Valuable Tips On How To Get Super Fit

With obesity being a major problem in so many countries today, it is increasingly important for people to learn solid techniques to help them on their journeys toward everlasting fitness. The below are techniques I have learned by reading about fitness and nutrition, and I have personally found them to be the best way to improve my fitness lifestyle.

Create a Fitness Plan That is Reasonable for You

This is key: before you even begin a fitness routine, write down your goals and how you plan to achieve them (you should get your doctor’s approval as well). Whether your goal is to get to a healthy weight and improve your eating habits or to completely transform yourself to become as physically fit as possible, you will need to set up a detailed plan.

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You can change the plan as you get stronger, if need be. For example, when I first started my weight loss plan, I wrote that I needed to do cardiovascular exercise for a minimum of 30 minutes at least 5 days a week. Today my fitness has improved enough that I exercise for a minimum of 45 minutes, 6 days a week. Setting up a minimum goal helped me because it is a limit I won’t go under.

It is also important to add more time, or to exert more energy, at a reasonable pace. Pushing too hard too quickly can result in injury. You will also need to write down your diet plan. For long-term weight loss, you should be mindful of portion control, healthy food choices (try to eat at least 5 servings of fruit and veggies daily and eat a balanced diet — carbohydrates are not the enemy) and the need to eat at regular times. I set up a daily caloric maximum for myself; consistently sticking to it has been one of the most important steps in my success.

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Journal What You Eat and Your Exercise Details Daily

Writing down what you consume and your workout accomplishments helps keep you focused on your goals. It’s also very motivating to see how you are moving forward and to look back at how far you’ve progressed after you’ve been at it for a couple of months or so. You may also want to journal how you are feeling, both physically and emotionally.

Share Fitness Goals With Family, Friends and Co-workers

By letting everyone in your life know that you are on the path to improving your lifestyle, not only can you get their support, but they will help to keep you accountable. If there are people in your life who are not supportive, then it’s best to avoid them and stick with the people who have your best interests at heart.

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Get Temptation Out of Your Kitchen

Do a complete overhaul of your kitchen and get all those nasty temptations out of there. Fill your kitchen with fresh fruit and vegetables and healthy foods. One of the best tricks that I have found is to stock my fridge and cupboards with snacks that can fool my brain when I get a particular craving. For example, when I want a savory snack, I will eat half a serving of 100% Whole Wheat Thins with one Light Laughing Cow cheese wedge instead of reaching for a bag of chips. It’s 105 calories and very satisfying. If I desire something sweet, then I will eat dried apricots or a Skinny Cow low-fat single-serving ice cream cup.

Drink Enough Water on a Daily Basis

We all know that water is very important for the ability of the body to function properly. Because our bodies are approximately 70 percent water, we have to continue to replace the water the body loses in order for it to keep working.

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Drinking enough water before and during a workout has been found to help increase strength and power and to aid with high-intensity endurance. So, if you want to get the most out of working out in terms of losing weight and getting super fit, you know what to do, right?!

Exercise With Friends and Family

Having a partner or exercising in a group environment can also keep you inspired. Having an exercise buddy is another method of holding yourself responsible. Try a group dance class — the energy in a group setting can be truly infectious.

Don’t Beat Yourself Up When You Slip Up

If you find yourself feeling guilt-ridden because you slipped up, try to let go of your mistake. You are working on lifestyle changes. In life, you sometimes might eat something that’s bad for you because it just tastes so irresistibly scrumptious. One occasion of indulgence isn’t going to derail your efforts. Just get right back into your program and it will be fine. If you find that you’ve steered away from your goals for a week or more, reassess your plan and get back on track. Making mistakes is a part of learning to make permanent changes.

Featured photo credit: pixabay via cdn.pixabay.com

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Last Updated on December 1, 2020

10 Easy At-Home Leg Toning Workouts for Women

10 Easy At-Home Leg Toning Workouts for Women

As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

Ready to get strong? Here are the best at-home leg toning workout moves for women.

1. Bodyweight Squats

    The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

    • Stand straight with your feet shoulder-width apart and toes slightly turned out.
    • Bend at the knees until your thighs are parallel to the floor.
    • Pause for a moment and push yourself back to your original position.
    • Repeat.

    For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

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    2. Forward Lunges

      When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

      • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
      • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
      • If possible, lightly touch the floor with your left knee.
      • Push off on your front foot to bring yourself to the starting position.
      • Repeat on the other side.

      Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

      3. Single-Leg Deadlift

        Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

        • Stand with your feet hip-width apart.
        • Hold a dumbbell in each hand with palms facing the front of your thighs.
        • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
        • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
        • Slowly return to the starting position.
        • Repeat and switch legs after doing all the reps.

        Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

        4. Jumping Jacks

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          Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

          • Stand straight with your legs together and arms to your sides.
          • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
          • Jump back quickly, bringing yourself to the starting position.
          • Repeat.

          Start with 3 sets of 10 or more repetitions of jumping jacks.

          5. Single-Leg Calf Raise

          See the source image

            The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

            • Stand upright with your feet hip-width apart and arms on your hips.
            • Bend your left knee and bring it hip-level.
            • Lift your right heel off the ground and balance on the ball of your foot.
            • Pause for a moment and lower your heel.
            • Repeat and then switch sides.

            Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

            6. Side Lunges

              This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

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              • Stand with your feet hip-width apart and hands clasped in front of your chest.
              • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
              • Keep your left leg straight during the process.
              • Push back and return to the starting position.
              • Repeat.

              Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

              7. Plank Leg Lifts

                Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                • Begin in a low plank position with your body straight and weight on your forearms.
                • Tighten your abs and raise your right leg, pausing for a moment.
                • Lower your right leg and do the same with your left leg.
                • Repeat.

                Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                8. Glute Bridge

                  The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                  • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                  • Squeeze your abs and glutes.
                  • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                  • Pause for a few seconds and return to the starting position.
                  • Repeat.

                  Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

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                  9. Step-Ups

                    If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                    • Begin standing facing a step.
                    • Place your right foot on the step and left foot on the floor.
                    • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                    • Hold this position for a moment and then return to the starting position.
                    • Repeat and switch legs.

                    Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                    10. Dumbbell Good Morning

                    How to Do Good Mornings With Perfect Form | Muscle & Fitness

                      Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                      1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                      2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                      3. Hold this position for 4-5 seconds and return to your original position.
                      4. Repeat.

                      Aim for 3 sets of 12-15 reps.

                      Final Thoughts

                      There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                      In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                      More Tips on Strengthening Your Legs

                      Featured photo credit: Sergio Pedemonte via unsplash.com

                      Reference

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