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Workouts that you can do anywhere without equipment

We’re all missing the gym a little right now, but it doesn’t mean you can’t workout. Especially when the rules continue to change, your whole routine can go out the window.

The holiday blues have passed, and it’s time to get our butts into shape! But don’t worry, you don’t need the gym to get fit. These workouts can be done just about anywhere without equipment!

So if you’re looking to shape up, tone up and focus on you, you’re going to want to give this three-day split workout a try. But don’t worry, the aim of these workouts isn’t to get you looking hench or overly muscular. This workout program will simply add tone and definition to your body.

Monday: Upper body

High plank: Repeat 3 times

Starting position:

Start by getting on all fours, placing your hands shoulder-width apart directly beneath your shoulders. Keep a slight bend in your elbows.

How to do it:

Extend your legs out, pushing your weight onto the balls of your feet. Keep your body diagonal to the blood, engaging your core and maintaining a straight line from your head to your toes. Tuck your pelvis under to ensure your back stays flat. Keep an eye on your lower back – As it can be tempting to sag downwards or lift it higher to maintain the position. Hold for 1 minute, or for as long as you can.

Bridge: Repeat 3 times

Starting position:

Lie on your back with your head rested on the floor. Bend your knees so that your heels sit directly under your knees. Allow your arms to just rest at your sides, with your palms facing down.

How to do it:

To ensure your lower back remains flat to the floor, tuck your pelvis under slightly. Keep your shoulder blades in and down, before raising your hips towards the ceiling. When they are fully extended, hold for 10 seconds while squeezing your glutes. Lower your hips, without touching back down – and repeat.

Super(wo)man: Repeat 3 times

Starting position:

Lay flat on your stomach with your legs laying flat and your arms extended forward.

How to do it:

Bring your upper body and then your legs off the ground to form an arch. Hold this position for 30-60 seconds. Make sure your knees and chest do not drop back down and touch the floor. As your arms extend in front of you, keep your elbows bent slightly. Increase or decrease body tension by raising/lowering your upper body and/or legs simultaneously.

Quadruped limb raises: Repeat 6-8 times for 3 sets

Starting position:

Get on all fours as though you’re going to repeat the high plank. Keep your hands shoulder-width apart under your shoulders, bend your elbows slightly and keep your knees directly under your hips. Make sure you maintain a straight line across your body, from head to your butt.

How to do it:

Let’s start with your right arm. Extend it forward as you push your left leg back. Make sure your back stays straight! Hold this position for 3 to 10 seconds, then lower back to the starting position. Repeat on the opposite side.

Bodyweight push-up: Repeat 6-8 times for 3 sets

Starting position:

Start on all fours, with your hands shoulder width apart directly under your shoulders. Keep a slight bend in your elbows to avoid your arms locking. Extend your legs backwards, resting your weight on the balls of your feet. Keep your core engaged and your body in a straight line.

How to do it:

Lower your body and hips at the same time, bringing your body down in one movement. Bend your elbows, keeping them tucked close to your body and engage your core. If it feels a bit challenging to complete this way, instead of extending your legs, rest your weight on your knees. You can keep your feet tightly together or crossed over to aid the movement. Then lower your body as you would usually!

Bodyweight tricep dip: Repeat 6-8 times for 3 sets

Starting position:

Start by positioning yourself in front of a sturdy surface. You can use a step, or the edge of your couch for example. Place your hands behind you. Keep your feet together and flat on the floor with a slight bend in your knees.

How to do it:

Begin the movement by bending your elbows. Dip your body down until your arms are at a 90-degree angle. Pause at this position for a count or two, then push your weight back up. Keep your core engaged and your glutes tight to prevent movement in your legs. Keep a slight bend in your elbows as you push back up, to keep those triceps working.

Wednesday: Lower body

Calf raises: Repeat 6-8 times for 3 sets

Starting position:

Stand up straight, keeping your core engaged and your back flat. You can either keep your hands by your sides or hold onto a nearby wall for balance.

How to do it:

Push on your feet until your weight shifts to the balls of your feet. As you raise your heels you’ll feel a stretch in your calves. Push on your thighs to create some resistance. Hold this movement for a count or two, then lower your heels until your feet are flat.

Bodyweight squat: Repeat 6-8 times for 3 sets

Starting position:

Start with your feet slightly wider than hip-width apart, turning your toes slightly outward to keep balance. Engage your abdominal muscle.

How to do it:

As you begin the movement, inhale and hinge your body at the hips. Bend your knees to lower your body into a squat position, keeping your thighs parallel with the floor. Allow your torso to flex slightly forward. Exhale and press your weight into your mid-foot, returning to the start position.

Bodyweight lunges: Repeat 6-8 times for 3 sets

Starting position:

To start, stand up straight with your feet shoulder-width apart.

How to do it:

To initiate the movement, step forward with one leg, allowing both knees to bend simultaneously. Continue lowering until your back knee touches the floor. Drive the movement powerfully through the front foot, pushing your weight back to the starting position. Make sure you’re not leading with your shoulders, instead drive the power via your lower body.

Lying L Sit: Repeat 6-8 times for 3 sets

Starting position:

To start, lie on the floor, on your back. Tuck your heels close to your butt, bending your knees close to your body. Allow your arms to extend at your sides, with your palms facing down. Tuck your tailbone under, flattening your lower back to the floor. Engage that core, ladies!

How to do it:

Fold your legs towards your chest and extend them overhead. Pull your toes back towards your face, resulting in a strong stretch in your hamstrings. Continue this pull and try keep your legs straight for 30 seconds. Make sure you don’t allow your lower back to leave the floor.

Day 3: Core

Bodyweight sit-up: Repeat 6-8 times for 3 sets

Starting position:

Sit on the floor, with your knees bent in front of you. You can tuck your toes under a secure surface, such as your couch, or a step.

How to do it:

Keep your hands either behind your head, next to your ears or on your chest. Bring your body up slowly, hold the position and return to the start. Imagine folding one vertebra at a time as you use your core to bring your body upwards. If you want to make this exercise even more challenging, try slow and controlled sit-ups. Count from 5-10 seconds as you rise up, hold, then repeat on the way down.

Plank: Repeat 3 times

Starting position:

Lay on the floor, with your elbows under your shoulders. Keep your palms facing downward and your core engaged.

How to do it:

Keep your forearms and knees on the floor, while you raise your body upwards until your weight is between your forearms and toes. Make sure you maintain a straight line across your body. Hold for at least 60 seconds, or as long as you can!

Reverse crunch: Repeat 6-8 times for 3 sets

Starting position:

Lay on the floor with your legs extended. Keep your arms by your sides, with your palms facing downward. Shuffle your legs up so that your thighs are perpendicular to the floor, keeping your feet together.

How to do it:

Take a breath in, pulling your knees towards your chest. Roll your pelvis backwards, raising your hips and upper back off the floor. Hold this position for a couple of seconds, then exhale as you return to the starting position.

How long should you rest between sets?

This is up to you! But we’d suggest around 1 minute.

Why are rest days needed from bodyweight workouts?

Bodyweight workouts may not seem as “hard work” as lifting weights at the gym, but your body still needs time to repair and build muscle. We all need to rest!

How long should you do this bodyweight program for?

This is entirely up to you! Continue to use this workout program until you think you’ve gotten as much as you can out of it. Try to use it for at least four weeks.

What if your bodyweight alone doesn’t feel challenging enough?

Try adding a bodyweight vest into your workout. If you don’t have one, no problem, you can create your own. Simply take a backpack and fill it with bottles of water or other household items to create the required weight.

Will bodyweight exercises get you ripped?

Bodyweight exercises alone won’t leave you looking “butch” or overly muscular! They are designed to help you tone up and shape your body. If you do want to build a lot of muscle, try increasing reps, decreasing rest times, performing variations and increase time under tension.

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Let’s say NO to blue Monday

Today is Blue Monday. The crappiest day of the year. That’s right, this any old day is considered the most depressing day of the year.

Feeling blue can happen to us at any time. But Blue Monday is considered the point in January where we feel at our crappiest. Whether your diet is simply B-O-R-I-N-G (what diet isn’t?) or your motivation is dropping – today is the day where it just all seems to happen.

Plus, the weather is beyond shocking. It’s cold, you’re wearing 455 layers and all you want is to see some sun. This alone exacerbates any mental health illness you may already suffer from. I’ll be honest, the list of Blue Monday woes is endless.

So not only do you feel pretty crappy, but now social media is on your back about Blue Monday… Further you go into your negative mindset, right? Because if you saw it on Facebook, it must be true. Karen shared it after all. Wrong.

Where did Blue Monday even come from?

If you’re looking for someone to blame for your bad mood, you might need to go back to 2005. A formula was created way back when, combining multiple factors we’re experiencing by the time January’s third Monday comes around.

After seeing the name Blue Monday so much, we just kinda took it on board. At least now we can blame our feelings and negative mindset on something.

But I’m sorry to break it to you. No day in the calendar is to blame for your feelings and mindset. Because that’s all it is, really. One day.

Blue Monday and motivation

Whatever the reason may be, when you’re not feeling yourself, even the simplest of tasks can feel hard. Finding motivation with your new healthy lifestyle can be even trickier, especially when there’s holiday snacks still laying around.

Winter is a tough time of year for many reasons. You know you need to get outside and exercise but you can’t face the cold. Oh and where did the sun go? A lack of vitamin D can make you feel fatigued – making exercise the last thing on your mind.

So what can you do?

Keep at it! Easier said than done I know. But you’ll reap the benefits. A 10 minute run is better than no run at all. And when there’s no sun to help keep your immune system on top form, there are other ways to get that essential vitamin D!

Try incorporating oily fish (such as salmon, trout and mackerel), egg yolks and mushrooms into your diet. The sun may not be shining, but you can keep your body feeling on form with these foods!

Staying positive in your goals

By the time Blue Monday comes around, you may well be feeling ready to throw in the towel – but you don’t have to. Your new diet sucks, you’re fed up with the cold and you’re still paying off that Christmas debt. But it’s time to turn that around and say NO to Blue Monday!

A new diet can be daunting enough, especially when you don’t see the results you crave right away. But keep going!

I promise you, adopting a positive mental attitude to life, your goals and your lifestyle may be hard initially, but it gets a LOT easier. Once you choose to think positively, nothing can get in your way.

If you feel a little overwhelmed with the goals you’ve set yourself, it may be time to revisit them. Don’t put too much pressure on yourself! Stick to a couple of achievable goals and put a positive spin on them. Instead of I can’t have, think but I can have

Keeping to your exercise goals

Sticking to exercise and a healthy lifestyle gets easier with time, especially when you maintain a positive mindset and stop thinking about what you can’t have.

Struggling to exercise alone? While it’s cold outside, a home workout is the perfect solution. But it can be hard to get motivated! Try a virtual exercise class to keep you on your toes, or buddy up with a friend for a bit of friendly competition.

Feeling bluer than Blue Monday?

If you’re struggling with your mental health, reminders of Blue Monday problems can be hard enough. Especially when battling with yourself on a daily basis goes beyond the winter struggle.

Those feelings of anxiety, depression and fatigue may suddenly be felt the world over (according to some formula!), but it doesn’t make your situation any better. But it does suddenly feel like you have a day to blame, validating feeling the way you do.

While your goals can feel like a million miles away, they definitely aren’t. It’s okay to not be okay! So if you’re feeling bluer than those Blue Monday moods, it’s always best to speak to someone about how you’re feeling. Whether you confide in a friend, family member or speak to a medical professional.

Get ready to blow Blue Monday away! You’ve GOT THIS.

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Phentermine Alternatives: Is There Anything Comparable to Phentermine?

Eat a balanced diet. Reduce your calorie intake. Hit the gym now and then. Those are brilliant ways to stay fit and lose weight. But sometimes, they’re just STILL not enough…

So you look for an alternative. A little help to speed up that weight loss. Burn that stubborn body fat.

You might end up trying phentermine. But what do you really know about that stuff?

I mean, yeah, it’s a proven appetite suppressant. But girl, it’s not without its side effects and risks. Ooops, did I rain on your parade there?

No worries, though. There are some great phentermine alternatives out there. You can get the same effect without the side effect. So what’s the best alternative to phentermine on the market today?

You’ll find out in a bit.

What is Phentermine?
Where can you get Phentermine?
What are the side effects of Phentermine?
Phentermine alternatives over the counter
Anything comparable to Phentermine?

What is Phentermine?

Phentermine as a weight loss medication was approved more than 60 years ago. After enjoying traction for some time, doctors started recommending the drug to people who wanted to lose weight.

Phentermine’s classed as an anorectic, or appetite suppressant. It works by decreasing appetite and increasing the amount of energy that you use. Plus, it affects certain functions of the brain. When combined, the result is a boost in weight loss.

You may have heard people mentioning amphetamines before when talking about phentermine. That’s because, chemically speaking, phentermine is what’s known as a substituted amphetamine.

The diet pill is sold under many different brand names, including Lonamin, Adipex-P, Lomaira, and Suprenza. Phentermine is a prescription-only drug.

Phentermine is prescribed for people as part of an overall weight-loss regimen. The appetite-suppressing drug is available in the form of a tablet, disintegrating tablet, and oral capsule.

Phentermine increases the rate at which the nerves in your body release serotonin, dopamine, and norepinephrine – all three responsible for reducing appetite.

When these chemicals are released, you feel less hungry. As a result, you eat less. So yeah, it sorta messes with your brain and forces it to make you lose weight.

However, most people who try phentermine discover that it quickly stops working like it used to. Why?

Simple, your body builds up a tolerance. Whatever it was doing, it isn’t doing anymore. Basically, your brain comes back to its senses and gives phentermine the boot.

So spoiler alert: Phentermine works, but the result isn’t sustainable.

non prescription phentermine alternatives

Where can you get Phentermine?

Phentermine, like most medical prescriptions, isn’t available over the counter. Unless you want to find a dodgy seller somewhere, the best way to get the drug is under the supervision of a qualified clinician.

Any pharmacy, provided that they have the drug, will honor your prescription and provide phentermine or anything comparable to phentermine. This can be any of the brand names available, most commonly Adipex-P or Lonamin.

Another option would be to look at an online store, as many stores are licensed to sell phentermine. However, like physical sales, it is only done when a medical order backs your prescription.

What are the side effects of Phentermine?

Remember the spoiler I gave? Well, let’s put a little more flesh on the bones (so to speak).

As I mentioned, Phentermine affects your brain to help keep your appetite in check. Although the full mechanism behind the action is unclear, what we know is that it increases your brain’s neurotransmitters.

(Not to bore you with biology too much, but neurotransmitters here refer to the three chemicals I mentioned earlier.)

Although phentermine does an excellent job of suppressing your hunger for a few weeks, the result is not sustainable. Unlike many drugs, your brain builds a tolerance level to the dosage. And unfortunately, you can’t increase the dosage.

As it is with most drugs and prescription diet pills, some less-severe adverse effects of using phentermine include insomnia, addiction, constipation, dry mouth, tingling in the feet and hands, increased heart rate, etc.

All of these side effects are common and are nothing too dangerous to be concerned about. However, phentermine is known to cause more grave side effects as well.

This was why phentermine was withdrawn from the UK markets in 2000, while its combination fen-phen was already taken out three years earlier.

These other, more severe side effects of phentermine include:

  • Cardiac valvular disease and pulmonary hypertension
  • Cardiovascular effects such as high blood pressure, stroke, palpitation, precordial pain, cardiac arrest, and myocardial infarction
  • Rash and facial swelling
  • Impotence and changes in libido
  • Gastrointestinal effects like vomiting, cramps, and constipation

Furthermore, you should not take phentermine – or similar appetite suppressants or diet pills – if you have an allergy or if you have any of the following conditions:

  • A history of congestive heart failure, stroke, heart rhythm problems, coronary artery disease, or any other heart disease.
  • High blood pressure or overactive thyroid
  • A history of drug abuse, nervousness, or extreme agitation
  • Glaucoma or if you are on a diet pill
  • Kidney disease, type 2 diabetes, pregnant or lactating mother

side effects of phentermine

Phentermine alternatives over the counter

There are a lot of over the counter alternatives to phentermine available. Sadly, a lot of them just don’t work as well. Honestly? Many don’t work at all!

So are you looking for anything comparable to phentermine to add to your weight loss diet? Do you hope to get it without a prescription?

Then you gotta make sure you check the ingredients carefully. A lot of diet pills out there simply won’t help you smash your weight loss goals.

Also, if you ask me, I’d recommend a weight loss supplement that doesn’t have as many side effects as phentermine. And you also want something that does more than just suppress appetite.

You see, for effective weight loss, you need to attack the problem from different angles.

Appetite suppression is one. But you also want it to help burn stored body fat and stop fat storage. Plus, it should give you an energy kick as well to fuel those weight-loss workouts you got planned. Right?

So if you do plan to get any pills similar to phentermine, just be careful with what you get. There are loads of alternatives to phentermine available, but they aren’t all that great for your diet.

Anything comparable to Phentermine?

So, is there a great alternative to phentermine, either prescription or over the counter?

Well, yes. There are many, actually.

Natural ingredients are one of the safest ways to lose weight and stay healthy. Imagine taking a medication provided by mother nature itself. No additive, filler, or other nasties that most diet pills are known to have.

Better yet, no prescription needed. No need to come clean to your doctor about your weight loss problems or how you struggle with your diet. Nature has all the answers.

You just gotta know what you’re looking for.

Caffeine

Now, you might wonder, caffeine? Really?

You might think caffeine is only good for keeping you awake at work, but there’s more to it than that. Caffeine is actually a great ingredient for weight loss!

Caffeine promotes lipolysis and increases thermogenesis. Both of these functions help to break down fat and burn them more.

Your little morning cup also doubles as a performance enhancer and as a stimulant to keeping you alert. With enough energy to face your daily tasks and workouts, you’ll have a better chance of smashing your diet and weight loss goals.

And here you are, thinking caffeine only helps to keep you awake. Tsk…

Green coffee

Green coffee is another active ingredient that works great for weight loss.

Imagine it as a herbal phentermine alternative gifted by nature. The raw and unroasted bean boasts of chlorogenic acid that slows down how much glucose and fat your gut absorbs.

It also reduces insulin, thereby increasing your metabolism. Add green coffee to your diet, and you’ll definitely start seeing that weight loss!

Green tea

It seems we are going for green on weight loss.

Another useful ingredient is green tea. This is because it increases the levels of hormones and metabolism responsible for the breakdown of fat.

Besides, green tea features catechins that reduce how much carbohydrate is absorbed. By implication, your body won’t consume many carbohydrates as fat. Result? Weight loss!

green tea fat burner

Grains of paradise

The little herb from the ginger family fires up brown adipose tissue (BAT), the tissue responsible for burning calories to keep you warm.

When activated, BAT combines the functions of aggressive fat burning and blood sugar regulation to keep your energy levels in check. Hence, you won’t experience many food cravings.

Glucomannan

Glucomannan is a dietary fiber that expands in the stomach. As a result, you become full faster.

Going by the law of cause and effect, you won’t be tempted to raid your snack cupboard since you are already full.

Sooo what’s the best phentermine alternative…?

Rather than eating all of the ingredients above one by one, it would help if you knew a supplement that combines all of them in one handy weight loss pill, right?

Luckily, there is just that.

Trimtone is a natural fat burner that’s fuelled by all the natural ingredients I’ve mentioned above.

It burns fat, boosts metabolism, and does the job of phentermine, without the nasty side effects. Trimtone stimulates thermogenesis by converting stored fat into energy. It also speeds up metabolism to burn the right amount of calories.

Curious?

Just head on over to Trimtone for all the deets!

Conclusion

If you’re looking for a short term weight-loss plan, and you don’t mind the side effects, then phentermine might be for you.

But if you want to see longer-lasting, safe weight-loss results, then you might want to look for a natural alternative to phentermine.

One great phentermine alternative is Trimtone. You don’t need a prescription, it’s completely natural, and it doesn’t cause side effects.

Most importantly, it’s an effective weight loss solution to help you smash your goals and drop those pounds!

Wanta know more? Visit Trimtone.com for more information.

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How Can I Tone My Arms Without Gaining Muscle?

You wanna know how to tone your arms without gaining muscle? Then I’ve got some stuff to share with you.

But let’s get one thing straight first. You can’t lose weight in just your arms in a targeted approach. Nope.

Sadly, spot reduction, the idea of exercising to lose weight in one specific area, is just that. An idea, not reality. But, the good news is there are ways you can tone your arms. And the better news?

You’ll lose weight altogether, not just in your arms. And the even better better news?

It’s all possible without getting bulky, muscular upper arms!

So don’t get gloomy that you can’t target those flabby arms with some super-specific arm-fat busting exercises. You can still lose weight, improve your health, and get toned arms.

And here’s how.

How does weight loss work?
How can you get thinner arms?
Diet and lifestyle changes to lose arm fat fast
Exercises for flabby arms

How does weight loss work?

To power you through every action, your body needs to use energy. Your body produces that energy through the consumption of excess fat – stored as triglyceride deposits – throughout the body.

Now, unfortunately, it doesn’t take these triglyceride deposits from the exact area you’re using. This means that you can’t target fat loss in one location over the other.

So to get those thin arms you’re dreaming of, you need to, well, get thin. And how do you do that?

With diet and exercise, obvs. But before you think that’s the end of the story, think again!

There ARE specific ways you can tone your arms. Let me explain.

exercises for flabby arms

How can you get thinner arms?

You see, there are exercises for flabby arms that will help you tone your upper arms.

You can do these as you lose weight through proper diet and exercise. Let’s have a quick look at those two first.

Dieting can help you lose arm fat

Let’s face it, the world of weight loss can be confusing. With all the fake news and know-it-all skinny influencers out there, it’s tricky to know what’s true.

Luckily for you, there are always two universal truths to fat loss that you simply can’t go wrong with. Diet and exercise.

Dieting is one of the best ways to lose weight. That includes if you just want to get toned arms.

When we eat too much food or the wrong kinds of foods, extra fats are stored throughout the entire body as triglyceride deposits.

What you need to do is create a caloric deficit. Say what now?

If you create a deficit of calories – eat fewer calories than you will use – you can burn much of this extra fat faster than you would with exercise alone.

You can also avoid eating food that translates directly to triglyceride deposits (fat foods!). Instead, switch to foods that’ll power your workout, like protein-packed smoothies or healthy salads.

But I’m getting ahead of myself. Let’s move on to the next point.

Exercising can tone your arms without making you butch

Yes, you burn fat all day long with normal activities. Like walking through your house and smashing your daily chores. But that ain’t exercise…

While all these activities all require energy, they don’t take as much as a full workout. If you wanna lose that arm fat, you gotta work up some sweat.

Now for maximum fat burn, you want anaerobic exercise. These are short, intense exercises that leave you sweating and panting. Think stuff like sprinting or weightlifting.

This’ll melt away fat throughout your body for sure.

Another option is aerobic exercises. Aerobic exercise is less intense. It gets your heart pumping and raises your body temperature. And no worries, even though it’s less intense you’ll still lose fat.

If you do enough aerobic exercises, such as running or swimming, you’ll definitely see results. In your whole body, including those arms. Just not as quick as with anaerobic exercises.

But don’t switch all your workouts to anaerobic ones just yet. Think of the question that got you here in the first place: “How can I tone my arms without gaining muscle?”

You don’t want that bulky, muscular look, right? Well, it all depends on the exercises you do. So before you start pumping iron like Arnold Schwarzenegger to melt off that arm fat, think again.

So definitely also include enough aerobic, cardio exercises into your routine. They might not be the biggest fat burners, but they still lead to overall weight loss. And they avoid you from getting bulky arms.

And if you do perform arm exercises, be mindful of which ones you do (I’ll give some examples below).

Are you concerned about getting too big? Just do the exercises without additional weights.

If you later decide you would like to gain some muscle, you can just add small weights to your workout.

Work your way up in weight sizes as you go until you are happy with your appearance.

how can you get smaller arms

Diet and lifestyle changes to lose arm fat fast

Ok, time to dig deeper.

Let me list some clear-cut, specific changes you can make today to start losing (arm) fat.

1 – Caloric Deficit

I mentioned it shortly above. This is just such a big one!

By burning more calories than you consume, you will burn fat quickly.

While revving up your workouts to support your eating habits can help you get in shape, changing the way you eat will help you lose weight faster.

Use online tools like this BMI calculator and health.gov’s calorie guidelines to figure out how many calories you need to consume per day to maintain a healthy weight.

2 – Change What You Eat

Everyone’s body works differently. For example, everyone has a different rate of metabolism. So finding a diet that fits your goals might take a bit of research.

Still, several foods are great for all when it comes to how to lose fat (and how to get thinner arms).

You can kick off your morning with some form of eggs. Whether you like yours scrambled, over-easy, or hard-boiled makes no difference. Another solid choice is some full-fat yogurt or a side of fruit.

Lunch? How about some source of lean protein, like salmon, paired with leafy greens.

And for dinner, you can just mix things up with a different protein seasoned with chili peppers and a whole-grain side like brown rice or quinoa.

To help you out a bit the CDC has produced a list of healthy foods for ideal weight goals.

3 – Changing Your Lifestyle

When we think of dieting, we often forget about the small stuff.

You can’t neglect to change every aspect of your diet if you want to lose weight. This includes things as simple as the way you prepare your coffee or the gum you chew.

And how much sleep are you getting?

You might want to look at your sleep habits as well. Why? Because the body does most of its repair while you are at rest.

And let’s be honest, when you don’t get enough sleep, you probably won’t make it to the gym either. Am I right?

4 – Take a Dietary Supplement

Of course, you could also speed things up a bit. You can add a natural fat burner, like Trimtone, to the mix to help you kickstart your attempts to get those thinner arms.

Trimtone is a 100% natural fat burner. It can boost your metabolism, curb your hunger cravings, and fuel your workouts. It helps you with both diet and exercise to burn that fat quicker than ever.

Add Trimtone to the mix and you’ll be ready to burn off that arm fat in no time!

For more information, check out the Trimtone site.

how long does it take to get toned arms

Exercises for flabby arms

Ok, now we’ve covered your diet it’s time to have a quick look at some specific arm exercises you might wanna try.

If you wonder how to lose weight in your arms and get toned arms, these exercises can help.

But don’t forget: 1) spot reduction isn’t real; and 2) if you don’t want to gain arm muscle, don’t overdo it with the weights.

1 – Bicep Curls

To work on toning the front of your arms, you can do bicep curls.

Starting out, you might want to perform this exercise without any added weights and increase over time.

You’ll want to hold your arms at your sides with your elbows facing backward. Bend your arms at the elbow, bringing your inner wrist towards your shoulder area.

Lower your arm back to the starting position and repeat with the other arm. You should complete 15 to 20 reps of this exercise for noticeable results.

2 – Triceps Kickbacks

You can further tone the back of your arms with triceps kickbacks. Note the same tip for weights as with the bicep curls exercise.

Start with your arms at your sides with palms facing your body. While keeping your back straight, slightly bend your knees and tilt forward at the waist. You will want your upper body to be parallel with the ground where possible.

Keeping your wrists turned in, bend your arm at the elbow to draw your lower arms toward your shoulders.

Then, bring them back towards the starting position, only reach up behind you towards the ceiling. Complete this exercise for 15 to 20 reps. You can do each arm separately or both arms at once.

3 – Lateral Raises

For toning the shoulder area, you can add lateral raises to your workout routine.

Stand with your legs slightly bent at the knee and shoulder-width apart. Place your arms at your sides with your palms facing you.

Now slowly raise your arms out and up to form a position mimicking a letter T. You can hold your arms and pulse in this position for a maximum effect before bringing your arms slowly back down to the starting position.

Complete this exercise for 10 to 15 reps. While you can complete this exercise one arm at a time, you may find it easier to raise and lower your arms in unison for lateral raises.

Conclusion

So, if you came here to find out how you can tone your arms without gaining muscle, the truth is it’s easier said than done.

You’ll have to put in some effort to burn that fat off. And not just in your arms.

Commit to making changes that will benefit your entire body, as weight loss won’t happen in just one location.

Nevertheless, some specific exercises for flabby arms can help you tone the muscles, which’ll give your arms a slimmer look. Of course, this can also result in those bulky arms you don’t want…

At the end of the day, the most effective approach is by combining dieting, exercise, and lifestyle changes. Looking to speed it up?

Then why not have a look at an all-natural female fat burner like Trimtone to help you achieve your goals quicker.

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Everything You Need to Know About Losing Belly Fat

Are you struggling with some seriously stubborn belly fat? By now, you probably wonder if you’ll ever be able to work it off. Let’s face it girls: Losing belly fat doesn’t just happen overnight.

It takes a hell of a lot of effort, and a hell of a lot of dedication. But is it worth it? Hell yeah!

But before I show you how to lose belly fat in the quick post below, I just wanna get one thing out there. You see, a lot of women have asked me the same question: How long does it take to lose belly fat? The truth is, I can’t answer that. No one can.

How quickly you can lose belly fat – all body fat really – depends on loadsa different things. Your body, your diet, your workouts. There is no clear-cut single magical answer. There are, however, many ways to speed up your fat loss.

And that’s what I’ll talk about today. So let’s find out!

Why should you lose belly fat?
Visceral fat versus subcutaneous fat
How long does it take to lose belly fat?
How to lose weight by changing your diet
How to lose weight by exercising
Is there such a thing as belly fat pills?

Why should you lose belly fat?

A bit of belly fat isn’t a problem. In fact, it’s healthy for you. Fat always gets a lotta hate, but it got some positive bits to it as well.

Fat provides storage for energy and it keeps you nice and warm. It also keeps your organs safe by wrapping them in a soft squishy layer of protection.

Your body needs fat, and having that bit of belly fat is really totally fine. Of course, it’s all about finding the right balance.

Once weight gain gets too much, stuff gets nasty. Once that little bit of excess body fat turns into obesity it can cause a lot of serious health issues.

Obesity statistics from the Centers for Disease Control and Prevention show that a shocking 42.4% of adults in the United States are obese. That’s almost half of the population!

If you’re obese, you’re at a higher risk for a whole lot of scary stuff. This includes diabetes, cancer, and much, much more (this study lists them all, if you really wanna know…)

So do you notice that belly fat slowly piling up? Have you had to switch to bigger size pants a few times already? Then it’s probably time to start losing belly fat. But how do you do it?

woman showing belly fat

Visceral fat versus subcutaneous fat

Your body actually has two types of fat – visceral fat and subcutaneous fat.

A Harvard Medical Study estimated that about 90% of your body fat is so-called subcutaneous fat. This fat is located just below your skin. This is the soft squishy fat you feel when you poke your tummy.

The other 10% is made up of intra-abdominal or visceral fat. This type of fat sits below the abdominal wall and in sports around your organs.

Now this type of fat is the one you don’t want too much of. You see, visceral fat is the one that causes all those dangerous health problems.

Sooooo, why do you need to know this?

Because even though you might think you’re overweight, it doesn’t mean it’s a danger to your health.

Likewise, you might think you don’t have much fat, but if there’s a lot of visceral fat it can still be dangerous to your health.

How long does it take to lose belly fat?

Ok, I kinda spoiled this one already. I just wanted to be real with you from the start. There ain’t no set number of days it takes to trim off that fat and get toned.

And while I’m smashing myths, there’s no magic pill or super special diet to melt your belly fat away either.

Oh, and another much-heard myth that’s just big BS: spot reduction.

You can’t reduce fat in a particular spot by just focusing on that area. And yes hun, that includes your belly.

Several studies (like this one here) have tested the myth and straight-up busted it. Spot reduction doesn’t work, and that includes your tummy.

What DOES work is to lose weight, which WILL reduce your belly fat. And trust me, that takes time, effort, and dedication.

To lose 1 pound a person – on average – needs to burn 3,500 calories. So with some quick maths, that counts up to cutting out about 500 calories each day to drop a pound.

That’s a lot of calories to cut back every day, and that’s no super-speedy fat-melting either.

But that shouldn’t hold you back. Below, I’ll share some effective tips on how to lose belly fat and lose weight. You ready to burn some fat?!

woman ready to lose belly fat

How to lose weight by changing your diet

You know that whole “you are what you eat” stuff? Well, guess what, it’s spot on. If you wanna lose weight, the first thing to look at is your diet.

You can go to the gym seven days a week slaving your butt off and still gain weight. Doesn’t matter how many HIIT classes you smash out if you have McDonald’s after it just ain’t happening.

So think of what you eat. You need to cut out those excess calories (500 per day for 1 pound a week, remember?) to start losing weight.

Eat healthy – duh!

Sounds easy peasy, but it isn’t always. If you’re serious about losing belly fat, you need to seriously think of what you eat. Here are a few dos and don’ts.

One of the biggest causes of obesity is eating too much ultra-processed food. Studies (like this one) link this type of food with obesity, overweight, and loads of related illnesses.

There’s loads of crappy stuff like this about. To give you an example of the variety of ultra-processed foods:

  • White bread
  • Candy bars
  • Frappuccino (I know, right?!)
  • Energy drinks
  • Sweetened breakfast cereals
  • Sodas

Yep, all of those are considered super bad for you, even something as simple as white bread!

Other high-calorie foods to avoid include fast food, packaged sweets, and full-fat dairy products.

Portion control

Ah yes, a classic. Do you want to eat less? Then get a smaller portion!

Instead of sharer bags of crisps, go for a small bag. Instead of a two-liter bottle of Coke buy a small one. Better yet, don’t buy crisps or Coke.

Other great ways to portion control are to use a smaller plate or to eat slower.

Oh, and don’t eat in front of the TV. Turns out since you get distracted you end up eating way more than you otherwise would…

Do protein shakes help you lose belly fat?

For a lot of us protein shakes are like the blood in our veins. It’s what gets us pumping and lets us smash those workouts.

On top of that, they help you lose belly fat. At least, I think so, right…?

No worries, the answer is yes, obvs. Protein shakes can give your body’s metabolism a big boost which helps with the extra fat burn.

In fact, tons of studies (like this one, or this one) agree that protein shakes can help you burn more fat. It also suppresses your appetite and gives you an energy boost.

Less munchin’ more crunchin’!

woman drinking protein shake

Can drinking water help lose belly fat?

Yep, defo. If you drink more water you’ll automatically feel fuller, which prevents you from eating more. That’s why another great tip is to fill up on water before you start your meal.

In this isn’t just me saying this. In a study published in The American Journal of Clinical Nutrition researcher Rebecca Muckelbauer and her super squad found that more water intake meant more weight loss.

So yeah, switch your soda for water and start losing belly fat!

How to lose weight by exercising

Now we got your diet sorted, let’s get moving!

Not-so-fun fact: Did you know that an estimated 30% of the entire world population doesn’t exercise enough?

Sad isn’t it?

Time to lower that percentage! If you combine your healthy diet with enough physical exercise you’ll start dropping pounds in no time.

Workouts to lose belly fat

To be extra successful you gotta train smart. You gotta know what workouts work well to lose weight.

Now don’t get me wrong. Any type of workout you do will benefit your belly fat burn, one way or another. But some of them just speed up the burn a bit.

At the top of the list of workouts to lose belly fat – and with belly fat, I mean body fat in general – is high-intensity intermittent exercise (HIIT).

The idea of a HIIT sesh is to have bursts of super intense exercise alternated with short breaks.

A recent study published in the Journal of Obesity found that HIIT might in fact be more effective in burning down both subcutaneous AND visceral body fat than other exercises.

So does HIIT help you lose belly fat? Hell yeah!

But HIIT is not the only type of workout to lose belly fat. What’s the first type of exercise you think of when you think of your belly?

That’s right: ab workouts. Even though – like I said earlier – spot reduction doesn’t work, ab workouts DO help you burn belly fat. At least, in a way.

You see, abdomen workouts help strengthen those core muscles. Muscles need fuel to get fired up. And that’s where the fat burn comes in.

So indirectly, ab workouts do help fat burn. But it’s no perfect belly fat workout, and doing situps all day won’t give you a flat tummy.

What it will do is give you rock hard abs below your fat, which is obviously still awesome.

Aside from the above, the most important thing to keep in mind is to just keep working out and exercising. And not just once a week, and not the same exercise every time.

If you’re serious about weight loss, you need to hit the gym (or your home gym) and work your butt off. Even though HIIT is the most effective, you should try and mix things up.

Aerobic exercises a few times a week work great to keep your body healthy, and strength training can build those muscles for that toned, powerful body.

Is there such a thing as belly fat pills?

If you want to lose belly fat, you gonna have to eat a healthy diet and work out on the reg. That’s just how it is.

But this can be tough. Especially if you got a busy life juggling to-do lists and tasks and social stuff and what not – each day every day – it can be hard to find the time for it all.

I know, it’s not easy. And that’s why a lot of women out there start looking for easier ways to lose weight quicker.

They look for magic belly fat pills to just melt the fat of their bodies. Unfortunately, those pills just don’t exist (and if someone tells you they do, just walk away girl).

There isn’t such a thing as a belly fat pill that does all the work for you. And if there is, you don’t wanna know what’s in it, or what the side effects will be.

However, there ARE natural fat burner supplements that can help you achieve your weight loss goals. One such supplement is Trimtone.

The 100% natural ingredients in these supplements speed up your metabolism, raise your energy levels, and suppress your appetite to help you lose weight.

Combined with a healthy, nutritious diet and plenty of exercise, Trimtone can help you burn fat faster and lose weight quicker. It’s not a miracle cure, but it is an effective weight loss aid.

Learn more about Trimtone.

slim happy girl

Conclusion

At the end of the day, losing weight and belly fat isn’t just done overnight.

You need to keep bossing those workouts and work up a sweat to really burn of that fat. Combine it with a healthy diet and a fat burner supplement like Trimtone, and I know you’ll smash your body goals!

What is your body goal? I’m curious, let me know in the comments below!

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Glucomannan: Is it effective for weight loss?

woman on a red background showing her weight loss

Some claim it’s just a fad. Others call it the miracle supplement. It’s the weight loss supplement that everyone is talking about. Glucomannan.

With new weight loss supplements appearing on the market all the time it’s almost impossible to know which ones are actually legit. Or more importantly which are just throwing away your cash.

So let’s take a look at whether weight loss with glucomannan lives up to our expectations. Discover what it is, what it actually does and whether you should be considering a supplement that contains glucomannan.

What Is Glucomannan?

Glucomannan, also known as konjac, is extracted from the roots of the elephant yam (konjac root). It’s a completely natural polysaccharide (a form of carbohydrate found in many foods) and is considered a form of dietary fiber. What makes it interesting is that it’s water-soluble and has long been used as a thickening agent used in traditional Japanese cooking.

But why does this matter for weight loss?

Well simply put, just eating glucomannan doesn’t make you lose weight. It does something much more interesting than that. When glucomannan enters the body it acts like a sponge sucking up water helping to prolong the feeling of fullness after meals. Glucomannan is an appetite suppressant. Perfect to help you avoid those naughty midnight snacks.

what is glucomannan

Why is glucomannan popular?

There are many reasons that glucomannan has become so popular in recent years with more and more dieticians recommending it. Its rise to fame in the United States is popularly attributed to Dr Oz, the well known American TV personality, cardiothoracic surgeon and professor.

Here’s what Dr Oz has to say on glucomannan weight loss:

When consumed, glucomannan “sponges” up water in the digestive tract, reducing the absorption of carbs and cholesterol and thus supporting weight loss. It can also help reduce constipation, diabetes and more. This supplement also makes you feel full without leaving you gassy or bloated.

That’s quite an impressive list of benefits that’s been further supported by study after study, starting to give some real credibility to what originally looked like just another fad.

doctor oz on one of his shows

How It Promotes Weight Loss

There have been several studies on a variety of different water-soluble dietary fibers including many glucomannan weight loss studies. They are believed to help with weight loss in a variety of different ways:

Feel fuller for longer – One of the most studied and proven effects of glucomannan is that it helps you go longer between meals without eating. The boffins call this post-meal satiety, which is just a fancy way of saying that you won’t feel hungry as quickly if you consume glucomannan.

Feel fuller faster – As it swells up it takes up space in your stomach. Space you’d otherwise be tempted to try and fill with more food. This may help you to reduce the amount of food that you consume. There is much less proof of this claim and fewer studies to support it, so we recommend focussing on the benefits of reduced snacking between meals.

Prevent your body from absorbing protein and fat – Something else that has some solid proof about glucomannan (and all forms of fiber) is that they actually help you take in less energy from your food. This means that the same meal provides less energy making it easier to lose weight whilst still feeling just as full.

Feed those good bacteria – Digestive health is a tricky science, but there’s a mound of evidence that feeding your friendly gut bacteria the right stuff can help with weight loss. Like this. Or this! There are dozens of these studies that show just how much those tiny little critters in your gut influence your weight, fueling them with soluble fiber keeps them happy, really happy, helping you to lose and maintain weight much easier.

good and bad bacteria

The biggest and most famous of all glucomannan studies involved 176 women and men who were overweight but otherwise healthy. They were all put on a balanced calorie-controlled diet (1,200 calories) with half being given glucomannan and the other half a placebo. The results were outstanding showing a dramatic improvement in weight loss when combined with a calorie-restricted diet.

These benefits were then repeated in studies again, and again, showing it wasn’t simply a fluke. Glucomannan is legit!

Side Effects Of Glucomannan

So it works, that much is clear. But what about the side effects? It’s got to have some right…

Well mostly, no. Glucomannan is considered “likely safe” which means there are no obvious adverse effects. The fact it has been common in Japanese cooking for hundreds of years also offers us much in the way of reassurance. Surely it wouldn’t be popular if it made people unwell.

This isn’t’ to say that no one will have a bad reaction to glucomannan. Just like any food or supplement, some people can have adverse reactions but it’s generally well tolerated.

The biggest thing to be aware of if you’re taking a supplement with glucomannan is to consume it with water. Remember it’s like a sponge and it can absorb up to 50 times its own weight in water. There is a risk of choking if it expands before getting to the stomach so washing it down with plenty of water is highly recommended.

Also thanks to this sponge-like effect it can make some people feel bloated or cause digestive issues like diarrhoea, fortunately, these negative effects are quite uncommon. We recommend you try it and see how your body reacts and instantly stop taking it if you have any adverse effects, whilst also consulting with your doctor.

woman holding a pink balloon

So should you try glucomannan?

Based on the evidence glucomannan should be effective as a weight-loss supplement and appetite suppressant, so it’s definitely worth a try. Don’t forget it’s not a magic bullet to really see the benefits you need to stick to a healthy diet (we recommend calorie-restricted) and also exercise on a regular basis.

When it comes to weight loss or burning fat there are no simple answers. Supplements can only work hand in hand with diet and exercise so you have to be committed to really see results.

Fortunately, the Trimtone team are here to help. We post regular advice and provide free weight loss support on our blog and social media channels. We also produce the natural fat burner Trimtone which contains glucomannan as just one of the ingredients to help you burn fat and lose weight. Achieve your body goals faster with 24/7 fat-burning fuelled by nature.

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Do you need a women focused fat burner?

Yes and No! I’m going to be completely transparent with you and say that there are currently no clinically proven miracle ingredients that work better for women than men.

BUT there are definitely important factors us women should consider when buying a fat burner and why choosing a female fat burner will be saving you time and energy.

So why buy a female fat burner?

The question is “do you have the time to research all the ingredients in every fat burner on the market to make sure the ingredients match your lifestyle?” Many of you reading this will say “no” and that’s why female fat burners have been created.

The research has been done and the results are in!

We’ve got it all going on!

Let’s face it life can get pretty hectic juggling work, kids, exercise, housework, and a kickass social life so it’s no surprise that Caffeine is one of the first ingredients on the list of must haves for a female fat burner.

Not only does caffeine keep our metabolism firing, it also makes sure we are getting the most out of those squeezed in HIIT sessions and 5k runs with our besties. In fact, in some studies caffeine has been seen to increase exercise performance by 11%

Photo by The Lazy Artist Gallery from Pexels

I snack, what about it!

It’s there in the cupboard, screaming your name, that juicy chocolate bar, can you resist it? Well any great female fat burner should suppress that desire for snacks and that’s why it’s important to choose one with Glucomannan in it.

Glucomannan is a dietary fibre that has been proven to make you feel fuller and promote weight loss. It works by absorbing water, expanding in your stomach, and taking up space which is why it’s important to get the right dosage. Too much might make you feel bloated and lethargic.

Photo by Sharon McCutcheon from Pexels

Metaboli…zzz

It’s totally unfair but clinical studies have found that women typically have a slower metabolism than men by up to 10%. What’s even more unfair is that men tend to lose weight quicker than women too! So, it’s totally understandable that any successful female fat burner should include metabolism boosting ingredients like Green Tea.

What’s even more fab is that Green tea and Caffeine is a weight loss match made in heaven, with both complementing each other to reach higher levels of thermogenesis.

Photo by Andrea Piacquadio from Pexels

Keep the burn

A female fat burner wouldn’t be worth taking if it didn’t have green coffee bean extracts in it. Unlike roasted coffee, green coffee beans contain chlorogenic acids that provides highly potent antioxidant activity that works to lower blood pressure, reduce blood sugar, and help towards burning fat and promoting weight loss.
Keeping your blood sugar levels in check can only be a good thing with women being 4 times more at risk of heart disease if they develop diabetes.

Photo by Jermaine Ulinwa from Pexels

 

Ensuring you have the right fat burner supplement for you is important. Just remember that this is only part of your journey. Any fat burner, male, female, or non-specific will still require you to eat a healthy balanced diet, mixed with a kick-ass exercise routine for you to see the best results.

If you are looking for a female fat burner that not only has all these ingredients but is made from all-natural ingredients, Trimtone is the female fat burner for you.