Category: Fitness

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Fitness Health

How To Get a Smaller Waist? Best Workout Tips With Diet Plan

How To Get a Smaller Waist? Everyone wishes to have a smaller waist. However, it is important to understand how weight loss happens. It is a myth that you can lose weight only from one part of your body without losing overall weight.

How To Get a Smaller Waist

Exercise can tone and firm the muscles under your belly fat. You cannot see results at your waistline without reduction if the weight in your whole body. You can get the best results with a good combination of healthy diet and exercise.

In this article, we will provide you a detailed guideline on how to get a smaller wist. Also, to know the best tips on diet, read the article till the end.

Diet Plan

We all know that long-lasting healthy eating habits can be achieved if the diet is fulfilling, enjoyable and fits in with your lifestyle. That is why low carb is best because you never go hungry. You can have lots of energy and enjoy treats now & then.
Diet Plan
Below are the foods you must avoid:
  • Processed and packaged foods
  • Junk food and takeaways
  • Fizzy and sugary drinks
  • Refined sugar such as candy, chocolate, and ice-cream
  • Processed baked goods such as cake, pastries, bread and muffins
  • Trans fats in margarine and other spreads, as well as vegetable oils like canola

The food you must eat:

  • Green vegetables: These are high in fiber that keeps you feeling fuller for longer and also it regulate your digestion.
  • Drink plenty of water: because it will flush out toxins
  • Avoid unhealthy table salt: and instead, use Himalayan pink rock salt because it is full of important trace minerals.
  • Eat healthy fats: such as avocado, real grass-fed butter, olive oil, nuts & seeds. It will give you enough energy throughout the day. Besides, it will balance your hormones & keep you feeling satiated.
  • Protein: To sustain muscle growth get enough protein. Get hormone-free pasture-raised meats such as salmon, mackerel, beef & chicken.
Heel Toucher

Heel toucher is an amazing exercise to work on your abdominals and obliques out.

Heel Toucher

What To Do?

  • Lie on a yoga mat and bend your knees.
  • Place your legs apart a little wider than your shoulder width.
  • Extend your arms while the palms facing in.
  • Crunch your torso towards the left in order to touch your left heel with the left hand’s fingers.
  • Keep this position for a second.
  • Then slowly come back to the initial position and Inhale.
  • Do the process with your right side.
  • Repeat this for 30 times.

Triangle Crunch

The triangle crunch is one of the greatest exercises to get a smaller waist.

Triangle Crunch

What To Do?

  • Kneel on your right knee while placing your right hand on the yoga mat.
  • Place your left hand behind your head while extending your left leg.
  • Now bring your left leg to your left elbow and crunch.
  • Hold this position for a second and then slowly return.
  • Repeat this process 30 times for each side.

Forearm Plank

This is a core body exercise that provides you a flat belly.

Forearm Plank. how to get a smaller waist

What To Do?

On a yoga mat, place your forearms while aligning the elbows below your shoulders.

Make sure to keep your arms parallel to the body at about shoulder-width distance.

Look at one spot on the floor about 30 centimeters before your hands in order to correct your neck and spine.

Hold the position for around 20 seconds.

Starfish Crunch

If you want to sculpt your core then starfish crunch is perfect for you.

Starfish Crunch

What To Do?

Lie on your back on the yoga mat.

Now make an X position extending your legs and hands.

Lift your right shoulders and your left legs off the ground

Touch your leg with your hand and make sure they are pointed upward during this process.

Then slowly come back to the starting position.

Now do this with your right leg and left hand.

Repeat this process 20 times.

Bend And Kick

This is also called donkey kick. This is an amazing exercise to carve your abs and glutes. Besides, it strengthens your spine.

Bend And Kick, how to get a smaller waist

What To Do?

  • Get on your hands and feet on your yoga mat.
  • Your hands must be flat on the mat and in line with your shoulders.
  • Next, raise your right leg up while bending your knee and keeping your foot flat.
  • Then make a kicking motion.
  • Involve your glute in this kicking move directly upwards.
  • Make sure your working hip and pelvis stay pointed toward the ground.
  • Moreover, make sure to keep your face down and head straight to avoid any injury.
  • Repeat this process 20 times for each leg

These are some of the best exercises to sculpt your waist. Make sure to follow the routine for at least a month for better results.

I hope you like my post about how to get a smaller waist and if you have any query then do not hesitate to ask us. Also if you want to share your workout tips with us then write them down in the comments section. We will be waiting to hear from you.

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Fitness Health

How To Get Rid Of Inner Thigh Fat? Best Workout For Inner Thigh

How to get rid of inner thigh fat

How To Get Rid Of Inner Thigh Fat? Body fat is essential for protecting your organs and sustaining life. But if you take in more calories than your body can burn off then excess fat can form. Your genetics determines the body parts where fat is stored.

How To Get Rid Of Inner Thigh Fat?

Women tend to store extra fat in their lower belly, hips and inner thighs. Whereas men can also have inner thigh fat however they tend to store more fat in their abdomen area.

This article will provide you a detailed guideline on how to get rid of inner thigh fat. So if you are interested to learn easy workout step by step then read the article till the end.

How To Get Rid Of Inner Thigh Fat?

You can perform the following routine two or three times a week to help tone your inner thigh muscles. Also, toned muscles will help reduce the appearance of fat.

Work through the entire thing while doing the workout and then repeat it two or three more times.

Curtsy Lunge

  • Start by standing with your feet at a distance apart.
  • Keep your shoulders down while keeping your chest upright.

Curtsy Lunge

  • Cross your right leg above the left leg and squat down in this curtsy position
  • While you are in a lowered position, push your body back upright.
  • Move your right leg back slowly to the starting position
  • Now repeat with your left leg.
  • Perform 10 to 15 repetitions on each leg.

Lunges With Dumbbell

  • Begin by standing with feet at the wide stance and hold dumbells in both hands.
  • If you are a beginner then you can skip dumbells.
  • Lunge forward while step forwarding your left leg.

Lunges With Dumbbell

  • Make sure not to let your knee go beyond your toes.
  • Your right knee must be about an inch off the ground.
  • Keep holding dumbbells straight and steady in each hand.
  • Perform a bicep curl while your torso should remain upright the entire time.
  • Push your left leg back to the initial state while keeping your weight mainly in your heels.
  • Repeat this process with the left leg for 30 seconds.

Pile Squats

  • Begin by standing with feet at the wide stance while keeping your toes and knees pointed outward.
  • Lower into a squat position slowly while keeping your hands on your hips in order to maintain balance.

Pile Squats

  • Make sure to keep your spine and torso upright.
  • Slowly rise up your back while in the meantime squeezing your glutes at the top.
  • Continue for 30 seconds in total.

Skaters

  • Begin with curtsy position i.e. your left leg behind the right and bend both knees.
  • Land on your right leg while pressing sideways off of your left leg and land on the right.

Skaters

  • Switch the legs and repeat the process.
  • Depending on your fitness level, you can wither hop or step to switch your leg.
  • Repeat this process 20 times.

Medicine Ball Side Lunge

  • Stand with your feet at a little wider distance than your hips.
  • Using both hands, hold a medicine ball at your chest level. Moreover, if you are a beginner, you can do this move without the medicine ball,
  • Now take a step to the left.

Medicine Ball Side Lunge, how to get rid of inner thigh fat

  • Bend your knee and squat down on the left leg. Also, lower your body until the left thigh is parallel to the floor.
  • Make sure to keep your toes pointed forward while keeping your left knee in line with your left ankle.
  • Push off with your left leg to go back to the starting position.
  • Repeat this process 10–15 times then do the same for the right leg.

Supine Inner Thigh Lift

  • Start by laying flat on your back.
  • Now extend your hands outwards or to the sides on the floor.
  • Lift your legs towards the ceiling while keeping your feet stretched.
  • Keep the left leg upright in this position and lower the right leg out to the side as far as possible.

Supine Inner Thigh Lift

  • Make sure to keep your foot flexed the whole time.
  • Now bring the leg back to the initial position and squeeze both legs together at the top.
  • Repeat this process 15 times on the right leg and then on the left.

In addition to the exercises above, you can also increase the intensity of your run or walk by adding an incline. Besides, running and walking uphill helps engage the thigh muscles.

I hope you like my post about how to get rid of inner thigh fat. If you have any suggestion then write it down in the comments section. We will be waiting to hear from you.

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Fitness Health

How Long Does It Take To Walk a Mile? Aproximate Time

How long does it take to walk a mile? No matter if you are walking for your own fitness or you are participating in a charity walk. It is always helpful to know how long will it take you to walk a distance at different walking paces.

How long does it take to walk a mile

Besides, if you have to participate in a common race then it will help you know what pace will you require to cover the distance. Such as the 10K marathon or half marathon.

In this article we will provide you a detailed guideline on how long does it take to walk a mile. So if you are interested to know the approximate time then read the article till the end.

Walking Distances And Common Times

Below are given the basics for some common race distances:

Walking Distances And Common Times

Kilometer

A kilometer is approximately equals to 0.62 miles. It is also equal to 3281.5 feet and 1000 meters. If you walk at a moderate pace then it takes 10 to 12 minutes to cover it.

Mile

A mile is approximately equals to 1.61 kilometers or 5280 feet. If you walk at a moderate pace then it takes 15 to 20 minutes to cover it.

3K

If we convert 3 kilometers in miles then it is equal to 1.85 miles, or 9842.5 feet.  Or you can say that it is just a little less than 2 miles. Most commonly, this distance is used for charity walks. It takes 30 to 37 minutes to cover 3K distance at a moderate pace.

5K

Converting 5 kilometers in miles equals 3.1 miles. This is a common walking distance for charity walks and fun runs. It takes around an hour to walk this distance at a moderate pace.

10K

10 kilometers equals almost 6.2 miles. This distance is common for fun runs. It takes around two hours to walk this distance at a moderate pace.

Half Marathon

Half marathon comprises 21 kilometers or 13.1 miles. If you walk without stopping then it takes 4 to 4.5 hours to cover it.

Marathon

A marathon comprises 42 kilometer or 26.2 miles. It takes almost 6.5 to 8 hours to walk this distance at a moderate pace.

Ultramarathon

These are the races with distance above 42 kilometers or 26 miles. However, the most common distances for such events are 50 kilometers, 100 kilometers, 50 miles, and 100 miles.

How Long Will It Take To Walk Miles At Different Paces?

Below we have given a list that will help you to translate walking event distances into time, kilometers, and miles at various fitness-walking paces:

How Long Will It Take To Walk Miles At Different Paces

  • Fast: Seven minutes per kilometer
  • Moderate: Ten minutes per kilometer or 15 minutes per mile.
  • Easy: 12.5 minutes per kilometer or 20 minutes per mile.

These paces may seem fast to you but typically people walk faster than usual when at a competition or special event.

How Many Calories Does Walking A Mile Burn?

Burning of calories depends on your weigh. Suppose if you are around 160lbs, then you will likely burn around 105 calories, according to Harvard Health. Also if you have 180lbs then you will burn about 115 calories.

burning calories

Similarly, if you are around 120lbs, then 65 calories will be burnt. Hence, if you walk a mile on regular basis then you are quickly going to burn around 455 to 700 calories a week.

How To Add One Mile Walk Into Your Day?

If you add one mile walk into your daily routine, you will achieve mental and physical benefits. You can do this on regular basis using these tips:

walk daily

  • Wake up 15 minutes earlier and take yourself around your block a few times.
  • Make sure you set aside 15 minutes  to measure out a mile walk on your lunch break.
  • If you drive to work then figure out a place that is a little further to park your car. So that you can walk the final mile in.
  • Walk to your fitness class, rather than taking public transport or driving.

Walking on regular basis is always beneficial for your mental and physical health. Also, knowing the time to cover a distance help you to achieve your target.

I hope you like my post about how long does it take to walk a mile. If you have any suggestion then write it down in the comments section. We will be waiting to hear from you.