Exercise You Can Take Anywhere....

If you're anything like me I like to exercise even when I'm away. Doing some exercise as part of my weekly routine is important to me, so having items I can use to exercise with and pack easily into my suit case are a must.

I have recently been asked to try out a hula hoop. Not your solid circular hoop but a weighted, flexible type.

I really didn't know what to expect, let alone even see how it could possibly be effective but I was willing to give it a try.

My initial thoughts were that it would be difficult to use but I liked the idea of being able to take it with me on my travels AND it was easy to store at home, so I reserved all judgement.

It took me only a short time to get the hang of using it and because of the weight and design I could really feel it working. Not only did it work my waist and hips but I also felt like I'd had a cardio workout and felt slightly breathless and sweaty (all good signs in my eyes!!)

I was really impressed by this piece of equipment and could definitely feel a difference.

Not only could you use it to trim your waist but it was cleverly designed to enable you to also work other parts of the body including your arms (all will be revealed).

I'll be sharing a video on how to use it.

If you can't wait that long, then here is the link to the hula hoop HERE

It really is amazing, easy to use and store, so it ticks all of the boxes for me 👍

Latest Workout Update....

Incase you never read my update on my latest workout routine I am testing here is a quick reminder....

...I have currently been doing a routine based on ballet/dancers exercise. It involves 8 exercises that target the arms, back, core and legs.

I have had a few days missed due to a busy schedule but have been back on track for the last 4 days.

The thing that I like about this routine is that it doesn't take too long and I can really feel the effects of it. I will be continuing with it for the next 2 weeks and then will be back with a final report and a link to the workout.

Tips For Getting Some Exercise Into Your Life

Work, friends, family. How does anyone find time to exercise? You know you should, but getting motivated can be a problem. However, it's important to find some way to incorporate activity into your busy lifestyle. 

Benefits of Exercise

Researchers have found that moderate daily exercise may reduce your risk of heart disease, cancer, osteoporosis and other chronic diseases. If you are seeking general health improvement, just 30 minutes a day should do the trick. And this thirty minutes can be broken down into 10 minute segments throughout the day.

Moderate Exercise

Even exercising just three times per week (if you can't do it daily) can have benefits (mental and physical). The key is that the exercise is "moderate". Moderate exercise consists of any activity that causes an increase in breathing, forcing you to take deeper breaths. You should be able to carry on a light conversation, but should not be breathless. 

Strength Training

If you are looking for strength training, you should work each major muscle two to three times per week. Perform at least one set with 8-12 repetitions. Before exercising, stretch each muscle group (those that will be used in the activity) for 8-12 seconds. This will help to increase flexibility. You should feel some slight discomfort (not pain) while stretching. 

Set Your Goal 

To help get you started, decide on a goal and make a workout plan designed to meet this goal. Once you decide upon a plan, remember to keep a log. This keeps you motivated and "on track".

Keeping Motivated 

Becoming and staying fit is a lifelong process, so don't become discouraged. Small steps, each day is the key. Also, keep these tips in mind:

• Exercise with a friend.
• Mix your regular training with more traditional activities.
• Keep fitness magazines, books and articles on hand when you have free time.
• Keep a tight fitting pair of jeans (or any other article of clothing) around. This encourages you to exercise. It also allows you to monitor changes in your weight or body.
• Plan for bad weather. Have an alternative to your usual outdoor activity.
• Work out at different times of the day, and then write down how you feel before and after each work out. Discover the best time of day to work out.
• Combine housework with more strenuous activity. For example, shuffle, squat, jog or dance while cleaning up.
• Make exercise a priority.
• Park in the furthest corner of the car park instead of the closest you can find.
• Take the stairs rather than the lift.
• Have a walk after lunch or dinner.

Source:weightlossresources.co.uk/logout/news_features/extips.htm

8 Minutes to Get Rid of Your Upper Body Wobbly Bits

Whether it's the little black dress in winter or, for men, stripping down to your shorts in summer, those wobbly bits around the upper arms, chest and back can easily spoil the look. Here's our 8 minute body toning workout to banish the wobbly bits.

Equipment Needed

Any exercise aimed at toning your body needs something to provide resistance for your muscles to work against. Most of the exercises below use hand-held weights to provide resistance: these can be as simple as water bottles (or even tins of food) you can grip comfortably, or dumbbells in the range of 1lb-5lb/0.5-2kg.

Timing and Repetitions

10 reps of each exercise should take about 8 minutes. As with all exercise you should warm-up first. Marching or jogging on the spot for a few minutes interspersed with some gentle stretches will do the trick.

Caution

Body toning exercise can be a pretty painful experience if muscles have lain dormant for a while. The problem is, it's not until 24-48hrs after your workout that you'll realise you've overdone it! Body toning exercise should not be painful while you are doing it - if it is you're using too much weight.

If you've not been exercising your muscles recently it's best to start with a weight that feels "very easy" and build up gradually from there.

The Workout

Exercise 1 - Chest and Shoulders

Lie on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched to the sides. With your elbows slightly bent, lift your arms above your chest until your hands are almost touching. Return to starting position and repeat.

Exercise 2 - Chest and Shoulders

Lie on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched above your head. Grip your weights and bring them over your head and down to your hips, by your sides - a semi-circular motion. Lift back to starting position and repeat.

Exercise 3 - Chest and Back

Sitting with your back straight (preferably supported) and legs straight out in front of you, hold your weights in at your chest with your elbows out to the side (parallel to the floor). Push your arms out straight in front of you then pull them back in. Repeat.

Exercise 4 - Back and Shoulders

Stand with feet shoulder width apart and arms by your sides, gripping the weights with palms facing outwards. Making sure your movements are slow and concentrated, tense your shoulder and upper back muscles, then slowly "shrug" them up and down.

Exercise 5 - Shoulders and Upper Arms

Stand with feet shoulder width apart and arms raised straight up above your head, grip your weights with your palms facing behind you. Slowly bring your arms forward and down, without bending at the elbow, until level with your shoulders. Lift back to starting position and repeat.

Exercise 6 - Upper Arms, Shoulders and Back

Standing with feet slightly apart, grasp your weights and bend at the waist until your torso is parallel to the floor. Extend your arms towards the floor with palms facing outwards. Lift your arms out to the side, keeping them straight, until parallel to the floor. Return to the starting position and repeat.

Exercise 7 - Upper Arms, Shoulders and Back

Standing with feet slightly apart, position your arms straight down in front of you almost against your body - with your weights almost touching. Bend your elbows and lift your weights towards your chin, bringing your elbows out to the side, in line with your shoulders. Return to the starting position and repeat.

Exercise 8 - Arms and Chest

The classic push up. With your hands shoulder width apart place your palms on the floor. Stretch out your body with either your knees on the floor, or if you're feeling ambitious, your toes - so you are supporting your body weight. Keeping your back straight and using your arms lower yourself gently toward the floor until you are hovering just over it. Push yourself slowly back to your starting position and repeat. Remember - don't lower yourself to the point where you come into contact with the floor, it'll be much harder to push back up.

Exercise 9 - Arms

In a sitting position with your back straight, relax your arms in line with your body. Grip your weights with your palms facing upwards and curl them up towards your shoulders, then back down again. Repeat. Keep your torso still and back straight, let your arms do the work.

Exercise 10 - Forearms

Holding your weight with your arm outstretched in front of you, tilt your wrist up and down repeatedly. Try doing this with both an overhand and underhand grip on your weight. Do one arm at a time.

Results

The secret of successful body toning is regularity. If you do this exercise sequence every other day you'll start to see results in a few weeks. 

Source:weightlossresources.co.uk/exercise/body_toning/upper_body.htm

How to Get Rid of Man Boobs

According to the latest available data from NHS Choices, nearly a quarter of adults (over 16 years of age) in England were obese (had a BMI over 30). Just under a third of women, 32%, were overweight (a BMI of 25-30), and 42% of men were overweight.

These are the sort of figures that us guys will look at and say, “well, yeah, and your point is? … Sure I’m carrying a few extra pounds, but that’s all muscle and men don’t need to go on a diet” (cue choking noises and jokes about how many calories in a pea).

Well unfortunately there is an embarrassing problem that is becoming more and more prevalent for many men.  It’s time to wake up and smell the coffee fellas: it’s the dreaded Man Boobs!

What are man boobs?

Whatever you call them, enlargement of male breasts is technically known as gynecomastia.  Large breasts in men are often a result of obesity, and are more commonly known as man breasts, manboobs or moobs.

Other causes can include:

• excessive alcohol intake
• use of certain drugs, particularly anabolic steroids
• a side effect of certain diseases
• congenital abnormality (a problem you were born with)
• dramatic weight loss, which can cause the skin to sag

For the majority of cases, excess body fat is likely to be the cause.  Not only does the fat alter the shape of the chest, but it may also elevate levels of oestrogen, something that no full blooded man wants, oh no sir!

How do I get rid of man boobs?

Unless you have an underlying medical condition, then poor eating habits are likely to be to blame, and it will simply be a case of adopting a healthier lifestyle, (and not just short term – it needs to be long term  or the moobs will just come back).

What exercises can I do to reduce man boobs?

Don’t think that a few press-ups or a couple of minutes on the pec-deck will sort the problem.  Like any other area of fat, manboobs cannot be spot trained – you need to adopt an overall fitness plan and combine aerobic exercises with toning exercises.  By toning your upper body you will automatically stand straighter and reduce the appearance of your breasts.

What should I eat to help get rid of them?

A good balanced diet is important to restore overall health.  Fruit and veg are great as a starting point, plus reducing your intake of alcohol, saturated fat and refined, processed foods (that’s the Friday night kebab to me and you).  Basically we men have got to look at what the NHS has been telling us for ages – eat less and move more. 

If you really don’t want to count calories, or just do not have the time, then a simple reduction in portion size will go a long way to helping you banish those man boobs.  If you want a more scientific approach where you can set clearly defined goals, then our food and exercise diaries could be just what you are looking for – us men do like our gadgets after all.

What if I’m not overweight?

If you think your man boobs are not due to excess weight, make sure you see your doctor – yes and make sure you go, don’t ask your partner to make an appointment and then fail to turn up – after all the girls have got it right with regular examinations....

WLR says

Ultimately, for most people, banishing the moobs will only be successful if you adopt a permanent healthy eating and exercise plan. 

Is surgery an option to get rid of man boobs?

The numbers of men having breast reduction surgery is increasing, according to theBritish Association of Aesthetic Plastic Surgeons (BAAPS). In 2010, the number of reduction operations increased by 28% on 2009.

Man boob reduction is now the second most popular cosmetic operation for men (nose jobs are still the most popular). There were 741 operations to reduce man breasts last year, up from 581 procedures in the previous year.

The increase in surgery has meant an increase in options, for example Laser Lipo suction.

In a statement from BAAPS, the President elect said that the increase in surgery was likely to be due to an increased awareness of 'manboobs'. He also added that around 30% of men who enquire about surgery were sent away to improve their diet and exercise more.

What does the removal procedure entail?

Male breast reduction surgery usually takes about an hour. The surgeon will make a cut into the chest area and liposuction may be used to suck out excess fatty tissue. If there is a lot of tissue to remove, cuts may extend down the chest from the areola, and the nipples may need to be repositioned.

You may have to stay in hospital overnight, take a few days off work and avoid strenuous physical exercise for one month after the op. A compression garment also needs to be worn for one to four weeks after the operation to encourage smooth results (that’s a body stocking in case you were wondering).

Are there any risks?

All surgery comes with risks and these risks are even greater for people who are obese, so any procedure should be given plenty of thought and not be undertaken lightly.   Before undergoing surgery you should be properly prepared and understand both the risks and the benefits, both in the short and long term.

Surgery can leave red and lumpy scars. These may last for several months but should eventually fade to your natural skin colour. Other risks include uneven results and loss of sensation in the nipples.

Will my moobs come back?

Results are permanent but weight gain, hormonal imbalances and the use of certain drugs can cause the breast area to enlarge again.  So once you are well enough, make sure you adopt those lifestyle changes, or you will be back on the table again.

A big part of the success of any of the treatments will depend upon your willingness to change your eating and lifestyle habits. Don’t be fooled into thinking that having a weight loss operation means you won’t ever need to stick to healthy eating or exercise again.

Source:weightlossresources.co.uk/weight_loss/surgery/man-boobs.htm

4 Exercises to Lift Your Boobs

Nothing short of surgery or gaining body fat can actually increase the size of your breasts. As for making them look bigger, well, that's why the chunk of change we spend on bras each year is larger than the GDP of Iceland.

Push-ups and padding aren't your only options, though. "Developing the muscles underneath your breasts will enhance the look of your breasts and make them appear larger," says Jen Comas Keck, a certified personal trainer and former figure competitor.

Let's be honest: This workout won't turn A cups into Bs or beyond. But if—like most women—you rarely train your chest, then you're missing out on a natural way to add a little extra oomph.

The following workout was created by Comas Keck specifically for women. "Working the chest from multiple angles with enough weight ensures plenty of stimulus to increase strength and develop the muscles," she says. "This can add beautiful shape to the chest."

The key to making this plan effective: Make sure to choose weights that are heavy enough. You should feel like you could do about two more reps at the end of each set, but no more. "It’s important to challenge yourself with heavier weights in order for muscle growth to take place," says Comas Keck. Perform the following routine twice a week.

MOVE 1Dumbbell Bench Press

BETH BISCHOFF

Lie faceup on a bench with your arms straight, a dumbbell in each hand(A). Lower the dumbbells until they’re close to the sides of your chest (B), then press them back up to the starting position. That's one rep. Do 10 reps, then go to move 2 without rest.

MOVE 2Pushup

BETH BISCHOFF

Start on all fours, your palms slightly wider than your shoulders, feet close together. Your body should form a straight line from head to toe (A). Lower down until your chest almost touches the floor. Keep your upper arms at a 45-degree angle to your torso (B). Pause, then push back to the starting position. Do 10 pushups and rest 90 seconds.

Repeat moves 1 and 2 one more time (so you'll do each exercise twice). Rest 90 seconds before move 3.

MOVE 3Incline Dumbbell Bench Press

BETH BISCHOFF

Sit on an adjustable bench set to a low incline (about 15 to 30 degrees) and place your feet flat on the floor. Grasp two dumbbells and hold them up above your shoulders, arms straight (A). Slowly lower the weights down to the sides of your chest (B). Pause, then press the dumbbells back up toward the ceiling. Do 10 reps, then go to move 4 without rest.

MOVE 4Dumbbell Fly

BETH BISCHOFF

Lie faceup on a flat bench with your feet flat on the floor. Hold a pair of dumbbells above your shoulders with your elbows slightly bent (A). Keeping the slight bend in your elbows, lower the weights until your elbows are even with your chest (B). Keep the same bend in your elbows as you press the weights back up. Perform 10 reps. Rest 90 seconds.

Repeat moves 3 and 4 (you'll do each exercise twice).

Source: womenshealthmag.com/fitness/breast-lifting-exercises?icid=OBtrafficPV_TBD_SB2

Upper Body Work Out Without Weights

             Watch this upper body workout you can easily do at home without the use of weights