15 Minutes To Fitness

Archive for the ‘Women's Fitness’ Category

Ladies.

If you want your clothes to fit better in just a few days, then this will be the most important letter you’ll ever read.

Here’s why. I’m going to show you how to drop a dress size in 7 days or less.

It won’t cost you a single dime.

Just a little effort.

Best part is, you’ll be able to lose inches off your waistline without hunger and keep it off without restrictive dieting. That means no calorie counting, skipping meals or eliminating carbs.

Anyone can do it. It’s safe, simple and easy.

And the thrilling part is…

Seven days is way more than enough time to drop a dress size. I’ve seen some of my female friends do it in just three!

So if you begin right now, in just seven days or less those jeans will button like a breeze and you’ll be getting lots of compliments!

Who knows… you can probably drop two or three dress sizes!

Let’s begin.

The most confusing thing for women is knowing exactly what to focus on.

Here’s what I mean….

Losing weight is really very simple. There are only about three “main” things that cause the greatest results. The problem is that most women try to do too much. They focus on all the “little” stuff.

This makes losing weight way too hard.

Here’s what I mean…

Many women have lost 10 pounds.

And while they may have done a whole bunch of dieting type stuff: skipping meals, counting calories, reading labels, eating six small meals, eating bad tasting food, cutting out pasta, exercising and a hundred other things… only about three of those things caused the greatest results.

– It wasn’t counting calories.

– It wasn’t cutting out pasta.

– It wasn’t reading labels.

– And it wasn’t eating bad tasting food.

No. These things probably only made a small difference. Here’s what caused the fastest results…

Let’s start with exercise.

The best time to exercise is in the morning before you eat anything.

This will force your body to burn fat because there is no food in your stomach. (This will account for a huge chunk of the weight you lose.)

Secondly.

Eating six small meals. This is nothing new, but it works like gangbusters. So eat just six meals spread about 2.5 hours apart. (This will account for the next huge chunk of the weight you lose.)

And finally… let me explain the “one other thing”.

It’s called “carb-timing”.

Basically, all you want to do is just stop eating “starchy” carbs like bread, pasta and fruit for the last two meals of your day.

Starchy carbs get stored as fat when you sleep. It makes losing weight much harder.

So that’s it.

Just…

1. Exercise in the morning before you eat.

2. Eat six small meals per day.

3. Use carb-timing.

From what I’ve seen, just those three things will have the greatest impact.

They can easily cause you to drop a dress size in 7 days or less!

Often Insomnia may be due to menopause. Unfortunately a main symptom of menopause is insomnia. The important dilemma is, what triggers this? What is the relationship between menopause and insomnia, and is there something that you can do? Quite a lot of women find they practically never used to have problems getting to sleep until they reached menopause. Menopause itself is simply the name given to the cessation of a female’s reproductive process and occurs naturally when females attain middle age. It can have devastating effects on a woman’s hormones which are inclined to fluctuate wildly, which leads to many of the unpleasant symptoms, among them sleep issues.

Symptoms of menopausal insomnia include difficulty falling asleep, frequent waking and waking up too early and being unable to get back to sleep. Hot flashes are a known side effect of menopause, and may also explain being continually woken during the night. These can increase our body temperature, making us feel hot and causing us to throw off our bedclothes. As soon as the hot flash subsides, we become cold causing us to wake up yet again.

Another reason menopause can cause insomnia is the fact it is a stressful time for a woman, thus keeping them awake as they find it hard to relax and simply switch off. The anxiety and worry connected with menopause may sometimes appear without good reason. Both stress and anxiety can be helped by exercising daily, especially in the morning which is when we set up our circadian rhythms to promote restful sleep that night.

Depression may also rear it’s ugly head and is a prime cause of early waking.

If you’ve noticed your sleep patterns changing and you are a female between 45 and 60 years of age, menopause insomnia will almost certainly be the culprit.

How to deal with menopause and insomnia

Although the symptoms of menopausal insomnia and classic insomnia are almost identical, it is actually the menopause causing the problems you are having with your sleep. So you can help improve your sleeping patterns by using homeopathic remedies for menopause, or natural herbal remedies. Make sure you have good nutrition and exercise and try to keep stress to a minimum and you should see results. If you have tried everything suggested and are still experiencing insomnia, then a sleep aid may be a last resort.

If, despite your best efforts you find you are still not sleeping, then a natural menopause insomnia remedy will undoubtably help. Steer clear of chemical sleep aids that you may become addicted to and which have side effects such as daytime drowsiness.

Women’s leg exercises should be a priority for most women who are not only trying to tone up their legs but also to lose body fat due to the largest muscles which are in your legs. And as you probably know that the more muscles you have the more calories you burn even when you are resting, and that is due to the high metabolic rate of muscles as opposed to fat.

As a woman, besides improving the look of your legs, you want to make sure you build enough strength because these legs will carry you for the rest of your life so you want to do your best to strengthen them, other than just walking.

I will provide three of my favorite exercises that you can include in your workouts:

Body weight Squats (with dumbbells, barbell, or just body weight)

Body weight squats are basic but very effective, and need to be included in women’s leg exercises.  However, I don’t see many women perform this exercise either because they believe it is not effective, or they avoid it because it is hard to perform.

I encourage you to practice this exercise and gradually becoming good at it where you can perform as many as one hundred repetitions or more.

Walking Lunges (with dumbbells or just body weight)

The lunges train one leg at a time while the other one is supporting mostly for balance. This exercise requires coordination and balance which makes an excellent leg exercise to add to your workout.

When you perform the walking part of it, then you raise the difficulty level a bit and turn it to an awesome calorie-burning exercise.

Fast Running

Yes, believe it or not, that fast running style is an effective arsenal to be included in women’s leg exercises, and it is one of the best kept secret exercises to strengthen women’s legs.  This exercise gives you “The Look of The Olympic Sprinter’s Legs” that you see on T.V. However, it is not easy to do in the beginning.

That is why you need to start gradually by performing three or four sets of fast running that can last from 20 to 30 seconds, and ultimately you want to perform up to 60-70 seconds. Also, try in the beginning, to exercise using a track because the surface is smooth and clean.  And the better you become at it, then you can use trails.

Fast running is basically when you run faster than jogging or the regular running, but slower than sprinting. Fast running should be demanding enough to make you huff and puff in 30 and up to 70 seconds depending on your fitness level.

Mohamad has been writing articles online for nearly 5 years now. Not only does this author specialize in nutrition and physical fitness but you can also check out his latest trail hiking shoes website and his passion for hiking gears which talks about some of the best men’s hiking shoes.

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