How to lose weight while you Join Military School

Before I say anything, I am proud of everyone who wishes to serve in the Armed Forces of his/her country in any capacity. To serve the Army is a big deal and you need to be in your highest level of fitness to do so. Nobody is born with a fit body, you have to work hard to achieve it. To join the Military the goal for a future soldier is to start moving today. You need to start it with light exercises like stretching and YOGA. In early stages you need to loosen up your body to slowly get it accustomed to tougher workout sessions.

But to join the Military you need to follow a particular routine to lose that excess weight then only you can pass the fitness test which is the very basic step to join the Armed Forces. Here is a routine which will help you in the journey of weight loss.

For the first 1-2 months, you should stretch daily, walk 30-60 minutes a day and watch what you eat. Depending upon your height, weight, and sex, running when significantly overweight can damage your knees, lower back, and other joints. Focus on losing weight first by moving more, eating better and drinking water up to a gallon a day.

To lose weight effectively along with your workout sessions you also need to remember some important tips. Firstly watch what you eat: the number of calories you take in should be lesser than the number of calories you lose. This is the first and the most important tip which you need to remember. Secondly drink a lot of water to remove the excess toxins and waste from your body effectively. Once you keep these tips in mind and follow them regularly you will enjoy the weight loss and master the process.

Tip 1: Weight Loss = Calories IN < Calories OUT 

This formula is as basic as weight loss gets. If you exercise more calories than you eat at the end of the day, you will lose weight. The human body is built for survival and when we receive too few calories and not enough water, we can actually shut down our metabolism to a point where you will not burn fat and store water. So, you will not lose weight, but you could gain weight by the increased water retention.

Tip 2: Fat burn = Oxygen + Water (H2O)

Basically, the body needs water and increased oxygen to burn fat as an energy source. The water intake should be anywhere from 1/2 gallon for women and up to 1 gallon a day for men. As you add more water to your system, your body will be able to use the retained water for excretion, prompting almost immediate weight loss that is healthy.

How to lose weight tips with training for a Triathlon

Triathlon is the combination of three different exercises which are cycling, swimming and running. All these exercises when incorporated in your work-out schedule will give you a completely toned and lean body. Nowadays people are motivated to do a triathlon for various reasons such as physical fitness, weight loss etc. Although the reasons people do a triathlon differ, the benefits are universal. The reason which tops the charts of every individual is weight loss and not just regular weight loss but ‘fast weight loss’. Triathlon is has tremendous effect on the body due to the combination of the most grueling exercises such as cycling, Swimming which is the best exercise for weight loss and Running which is the universal mantra for weight loss.The bottom line is that this process is one of the most rewarding things you will ever do in your life, not just physically, but mentally, spiritually and socially as well.

Swimming gives your body a complete work out. Swimming provides you with an aerobic workout similar to cycling or running. Water gives your body the resistance which is required to tone your muscles while you swim without the use of weight. Swimming gives your body the complete work out feeling without the sweat. Some people do not like the sweat while they work-out for them swimming is the best way to lose weight.

Cycling is one of the most grueling exercise in the triathlon. Triathlon bicycles are generally optimized for aerodynamics, having special handlebars called aero-bars or tri-bars, aerodynamic wheels, and other components. All the components are aerodynamic in nature to reduce the air resistance to the cyclist.

Running in triathlon is done when the athlete has already been exercising in two other disciplines. The effect of switching from cycling to running can be dramatic; first-time triathletes are often astonished at their muscle weakness and discover that they run at a much slower pace than they are accustomed to in training. Running is the most difficult discipline in the triathlon and requires a lot of stamina and physical strength.

Training for a triathlon isn’t going to consume a lot of time of your life. You just need to follow simple steps such as eat less, eat good and exercise slowly and steady to keep your body ready for the actual test. Training for the triathlon is not a big deal since all you have to do is to follow a regime for six to seven weeks and you will have a amazing experience when you actually do the triathlon. You just need to get your body accustomed to the rigorous strain which comes through the triathlon so that while actually performing the triathlon your body does not experience a shock. The payoffs, however, are marvelous: You will lose loads of weight, feel better than ever, and gain self-confidence that will last a lifetime.

How to lose weight while Sitting at office

Everybody works for more than 12 hours these days; staying fit even while on such a schedule is more important. Some people sit for hours together at one place and do not work out which makes them lazy, unhealthy and they tend to put on a lot of weight. Here are some exercises for people who have such sedentary life style.

The first and most important thing to note is that you have to have a correct posture. A proper sitting position will eliminate half the problems people have who sit for long hours. Your back should be straight, your shoulders back, and the top of your monitor should be level with your eyes. If you have to look down or up, then you need to adjust the height of your screen.

Do a little stretching exercise while you are on a break. Lunch break and coffee breaks are given to relax you not just to have your lunch in five minutes and get back to your desk again. Do some stretching exercises while you have such breaks. While you sit for long hours your neck, wrist, shoulders and arms getting locked in that position for a long time. So try to relax them for sometime by doing some stretching exercises.

Do stretching exercises like for your neck, slowly flex your head forward/backward, side to side and look right and left. For your wrists, roll them regularly, around every hour or so to relax them. A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. For your shoulders, roll them forward around 10 times, then backward.

Stand up every half hour to walk around a bit. This will ensure continuous blood circulation all over your body and will help to avoid the stress and will keep them from getting too strained. Take walks to the water station to refill your glass. If you are allowed to take long breaks then take a walk outside your office building, this will help you take in fresh air and will give your hands and legs a great work out.

Give your eyes some rest; they get strained while you concentrate on one screen for a long time. Every 25mins shift your focus from the computer screen and scan around other subjects in the room such as people, doors, windows etc. Take a few deep breaths; this will work on your abdomen muscles. If possible, get some fresh air in your lungs by taking a walk outside, as mentioned  previously.

How to lose weight fast while Swimming Tips

Want to lose weight in the best and natural way? The best way to lose weight naturally is swimming. Swimming gives your body a complete work out. Swimming provides you with an aerobic workout similar to cycling or running. Water gives your body the resistance which is required to tone your muscles while you swim without the use of weight. Swimming gives your body the complete work out feeling without the sweat. Some people do not like the sweat while they work-out for them swimming is the best way to lose weight.

Swimming burns between 475 to 750 calories which depends on many factors like the stroke which you follow, sex, body weight, amount of workout and the intensity of the work-out. Basically there are many strokes in swimming but one which you follow for your weight loss program matters the most. Select the stroke wisely which loses maximum calories in minimum amount of time and strokes.

Combine 30- to 45-minute swimming workout with a healthy diet, this will help you achieve desired amount of weight loss and increase muscle mass to give you a firm, lean and defined body. Swimming has some major strokes or you can say styles which when incorporated in your regular work-out schedule can give you amazing results.

First, is the Sidestroke which is considered as the most basic swimming stroke which is performed while lying sideways in the water. One arm is extended straight out above the shoulder. The arms are then alternated backward and forward. This stroke can successfully make you burn 500-600 calories an hour.

Second, is the Freestyle which is the standard swimming stroke. In this stroke you alternate the over arm strokes while continuously flutter kicking your feet. This stroke can successfully make you burn 400-500 calories an hour.

Third, is the Backstroke which is similar to the Freestyle stroke except that you float face up instead of face down. And you alternate over arm strokes while continuously flutter kicking. This stroke can successfully make you burn 300-500 calories an hour.

Fourth, is the Butterfly which is the most difficult swimming stroke. To perform this stroke you mover your arms simultaneously in a windmill-like motion. Begin with arms stretched out in front of you, with thumbs touching, and then pull down towards your waist. As your arms get close to your waist, bring them out of the water over your head. At the same time, you employ a dolphin kick. This stroke can successfully make you burn 600-700 calories an hour.

Do remember: Every day do something that will inch you closer to a better tomorrow.

How to lose weight while Running Tips

Running is one of the most vigorous exercises to follow and is an extremely efficient way to burn calories and drop pounds. Here are some of the tips you can follow to accelerate the weight loss process while running. Running makes your lower body strong and makes you fit and healthy. If you want to lose weight fast running is one of the most ideal activities for that purpose. Firstly, it is very hard to keep this kind of intense work out sessions in your daily life style. It needs a lot of dedication and hard work. Since running is very intense form of exercise it is the most rewarding in its ways of weight loss.

In many ways, running is an ideal activity because even if you can get a good workout doing something else, it is a lot easier to keep on creating a challenging workout with running. If you’re hoping to use running to lose weight, here’s some advice on how to be successful.

Set a Goal for weight loss

Create a running plan for weight loss after you decide to make running as the primary exercise to lose weight. The first thing you should do is decide what you want to accomplish. Set a goal in your mind for example that you need to lose 10 pounds in the coming 4 months. When you set a goal in life it will boost you when you lose the motivation. Determine how much weight you want to lose and how quickly you want to lose it. This will affect how often you will run and how long each running session will be.  The more your run the more weight you will lose which will in the end help you achieve your goal faster.

Create a Weight Loss Plan

After you have set a goal as to how much weight you want to lose, create a weight loss plan to achieve your goal in an effective way. The plan should include your route, how long the route will take, and how long you want to stick with that particular route.

Eat on time for Weight Loss

You may realize that once you are running more, your appetite has increased. That is your body’s way of telling you that you need more nutrients in your diet. It is important to eat when you get hungry, otherwise it will harm your metabolism. Do not starve yourself this will push your body in ‘camel mode’. In this mode your body starts storing all the fats and carbohydrates which it gets from the food because it does not know when will it get food next time. In this process lot of water retention also happens which in turn increases your weight and makes you all lazy. So I recommend eat on time and eat six small meals instead of three to keep your metabolism fired up all day.

How to lose weight and still eating in Subway or McDonalds

Ok so you are hung up on eating subway and MC-Donald burgers and fried food and still want to lose weight. While this is not recommended at all, we might be able to work out a logic to be able to eat fried food and still lose weight.

The main problem with fatty food is that you tend to eat a lot of calories (which comes from oil, the dressings and chutney). To avoid gaining weight from these calories you will have to burn calorie faster than you are consuming them.

Usually people recommend eating boiled or steamed food to prevent any intake of oil and carbohydrates. This makes it easier for you to lose weight. But if you cannot resist eating fried food, then might I suggest heavy resistance training with lots of water to dissolve and get rid of the fat which you are eating. You can start your day with 2-3 glass of water and then head to gym for exercising. You have to warm you body before you lift weights.

For cardio I prefer rope jumps and treadmill workout. You should do atleast 100 skip jumps with 3 minutes of sprinting on the treadmill to warm up your body. After this you can lift weights depending on which part of your body you are focusing.
If you simply want to lose weight, then might I suggest the three biggest and most beastly exercises which need lot of energy. The first one is squats. Squats work your lower body only but still it needs lot of power to lift weights using your legs.

Next comes bench press. This will work your shoulders (little bit) and your chest. You can try variations with dumbbell presses and dips.
The third exercise is dead lift. This focuses on your abdominal muscles. You can try variations with ab crunches or situps. These exercises when done back to back will require too much of power and will burn a lot of fat in your body.
However remember that you have to do these exercises only 3 times a week with proper rest on each alternative day. Try and skip fried food every other day when you don’t workout. This will keep your metabolism and fat in control.

How to lose weight through Push-Ups

Push-Ups is the most simple and best exercise to follow. They are a great way to tone up your entire body as they require the use of many different muscle groups. So your entire body is toned up when you do push-ups. The standard push-up position works out the abs, legs, chest, shoulders, and arms, they build a lot of muscle in different regions of the body in a short amount of time. Just holding the position, without performing any reps, is a great exercise for strengthening your core.You can surely think of dozens of homegrown exercises like these. The best part of going with exercises like these is that you don’t even need to sign up for a gym membership and then constantly neglect to go. With exercises like these, your gym is your body and it comes with you were ever you go.

Losing weight with Push-Ups

Doing push-ups all day in regular intervals will keep your metabolism fired up all day. Push-ups is a portable and most easy exercise, i.e. they do not require the use of weights, they can easily be performed anytime, anywhere. Due to its portability and ease it allows you to do your workout over the course of an entire day instead of cramming it into a brief trip to the gym- although compressing your pushups into a timed workout can give you some amazing results as well.



By dividing up your workout into smaller workouts, spaced out evenly throughout the day, you can sustain the metabolism boost from your workout for a longer time. The longer you workout the more weight you lose. Its a simple formula more workout more weight loss. Just your workout sessions won’t help you lose weight in an effective way. You also need to control what you eat. It is important to make sure that you get sufficient protein, water, vitamins, minerals, and carbohydrates. Check your protein sources to make sure that they do not contain a lot of fat- so that you do not gain fat with your muscle. Keep a check on your sugar intake. Beyond the basics of eating healthy and drinking plenty of fluids, the rest is up to the workouts and your will power.
Do remember: If you wish to lose weight fast, diminish your dinner.