Saturday, July 9, 2016

Natural Remedies to Get Rid of Stretchmarks

Flay Bellt Fix

Friday, June 17, 2016

Foods for Healthy Skin

Monday, June 6, 2016

Can Exercise Reduce the Effects of Aging?



Can Exercise Reduce the Effects of Aging?

The positive effects of exercise for your health is well known by everybody. You certainly don’t need a scientific study to tell you that this is true. But can exercise have a positive effect on stopping the aging process? Read on to find out…
There has been new research that shows inflammation in the body can be reduced if you undergo regular physical activity. Why is this important? This type of inflammation in the body is part of the aging process and reducing it could help you lower the risk of diseases such as depression, heart disease, lowered mental function and the loss of muscle density.
Although past research has already shown that inflammation can be reduced through exercise, a new study that was published in the “Circulation” journal tracked the progress of individuals over a 10 year period to investigate the effects of exercise in the long term.
The result of this study was that in general terms, the individuals who were more active at the start of the study, or who had done more exercise towards the end had lower levels of inflammation. This is positive as decreased inflammation is a way to keep your body young.
The general level of fitness of these individuals were measured by the researchers by checking to see if they had met the guidelines of 150 minutes of physical activity per week. Although that amount sounds like a lot, it is actually quite doable. Here are a few tips to help ensure you get the right amount of exercise per week.

How to meet the physical activity guidelines
You can achieve the weekly physical activity guidelines by breaking up your workouts into 20-30 minute sessions per day. Some physical activities you could try include walking, running, cycling, housework or even gardening.

Try to Avoid Extreme Physical Exertion
Any type of exercise that requires you to exert 70% of your maximum physical effort over a 30 minute period counts as physical activity. If you exercise over this amount of intensity it could actually increase your inflammation levels.

Consider Interval Training
For a highly effective and time efficient workout try interval training.

Gradually Increase your Exercise Over Time
After a month of exercise, your body will strengthen and what previously felt like a difficult workout will be a lot easier.
As you can see there is more to the regular health benefits of exercise. It helps reduce inflammation and in turn the effects of aging. As long as you meet your weekly physical guidelines, avoid extreme physical exertion and gradually increase your exercise over time, you will be able to reap the benefits of reducing the effects of aging.




Saturday, May 21, 2016

Anti Aging Diet: Foods to Avoid that cause Wrinkles

Saturday, May 14, 2016

5 Incredible Natural Remedies for Anti Aging


5 Incredible Natural Remedies for Anti Aging

We all know that aging is a normal part of life, yet we all across the world want to look young forever. The good thing is, our resourceful nature has created many natural remedies that can give us youthful and healthier skin. Here are some of the beauty secrets for you:

Lemon Juice
Lemon juice is great to remove age spots. The bleaching components of lemon juice works on age spots and freckles. It works to remove all the dead cells, and provide you a soft and attractive appearance.

Method:
1) Take a piece of lemon and squeeze out the juice,
2) Apply on your skin or face,
3) Leave it for around 15 minutes,
4) Rinse with normal water,
5) Do it every day for a better result.

Honey
Honey is a great solution for all your skin problems. If your skin is dry and you think you have lost a lot of skin water, it can help your skin by preventing moisture loss. It works to get rid of dead cells and promotes the rebirth of new skin cells.

Method
1) Take a teaspoon honey on your hand,
2) Use it on your washed face with your hand,
3) Leave it for around 20 minutes,
4) Rinse your face with lukewarm water,
5) You can apply it every day for better result.

Aloe vera
Aloe vera is a plant with endless benefits for your skin. It works as a natural remedy for acne and pimples and removes oiliness from your skin. Aloe vera gel has a natural ingredient, called Malic acid that removes marks of your aged skin, improves your skin softness, and removes wrinkles and fine lines.

Apply: 1) Drag out the gel from a leaf, 2) Apply the gel on your washed face, 3) Rub for 5 to 10 minutes on your face or skin using your hand, 4) Leave it for around 20 minutes, 5) Wash off your face or skin with lukewarm water, 6) Apply it every day, if possible.

Olive Oil
Olive oil is an effective natural oil that helps the tightening of sagging skin and removes wrinkles and fine lines on your face. Since your skin pores can absorb the natural oil easily, it can nourish your skin quickly with the ingredients that that the oil contains, including vitamins, mineral deposits and ordinary fatty acids.

Apply: 1) Take some drops of olive oil on your palm, 2) Apply on your washed face and neck using your hand before sleeping, 3) Massage for about 5 to 10 minutes, 4) Wash off your face with normal water in the next day morning, 5) Use it every night for better result.

Rose water
Rose water works as a natural cleanser and help to remove the dirt clogging the pores of your skin. It also has a sharp effect to tighten your skin and it gives your face firmness and remove the puffiness under your eyes.

Apply: 1) Take two teaspoons rose-water and mix with 3-4 drops of glycerine, 2) Apply this mixture on your face and neck using you’re your hand , 3) Use it every night before you going to bed.


Now you know about the incredible anti aging natural remedies, try incorporating them in your regular skincare routine and look beautiful forever.





Friday, March 25, 2016

Tips For Cutting Carbs



Tips For Cutting Carbs

Carbohydrates are the major focus of every dieter's thoughts. Many diet plans are strongly against eating carbs, without considering the many carbohydrates that are beneficial for you. Cutting carb intake is definitely an effective way to lose weight, but carbs are still an important part of a healthy diet.

Low carb diets are very well-liked these days. Back in the day, eating low carb was considered crazy. “Carbs are meant to be good for you! Carbs give you energy. Carbs are meant to be part of every healthy diet.” Even though this is often true, it is a little more complex than it seems. There are healthy carbs and unhealthy carbs. By following a low carb diet, it simply means you are removing the bad carbs and eating an adequate amount of healthy carbs to maintain your energy levels keep your diet balanced. The following are a few suggestions that you can utilize to help in the maintenance of a low carb diet.

Pick foods that are based upon vegetables.
Vegetables don’t have a high carbohydrate content. Bear this in mind when you eat out - Choose side dishes that have a higher vegetable content. Many side dishes contains foods that high in carbs and are calorie dense.

For example, steamed veggies are a fantastic choice for a side dish. They are also wonder picks for snacks. One of the hardest things about eating a low carb diet is selecting healthy foods. Carrots, cauliflower and broccoli are all perfect choices for carb free snacks.

Use grated cauliflower as a substitute for rice.
Cauliflower has a low level of carbs and as an added bonus it cooks a lot fast than rice. It is also easily substitutable into many dishes as well. Just use grated cauliflower and cut your carb intake substantially.

Use a Bowl instead of Tortillas.
Reduce your carb intake by using dishes instead of wrapping up a tortilla. Simply prepare things the way you normally would, but instead of using a tortilla place the filling in a bowl. It will taste just as delicious will save you a lot of calories.
This might not work with quesadilla’s though since this would just mean melted cheese..


There are various ways to stick to a low carb diet and it doesn't need to be a complicated thing. By using these tips, it will help you feel full while reducing your intake of carbohydrates. It is entirely possible still live a regular life while limiting your carbs and. In no time, your new behaviours will become habits. After a while, you won't be able to tell the difference and you will feel healthier than ever before.

The Daily Habits of the Naturally Slim



The Daily Habits of the Naturally Slim

Do you have the friend who always appears to be ‘naturally’ slim, who can eat almost anything because they have a ‘fast metabolism’? You might think they are so lucky and that it all comes down to their genetics.

While genetics might play a small role, most of it comes down to their daily habits around eating and keeping fit. The good news is that you can do this too if you just follow these following tips:

1 - Slim people choose to be satisfied rather than full
Thin people often stop short of feeling full when eating a meal. They distinguish between the feelings of fullness with the feelings of being satisfied. By being more aware of whether you are satisfied you can help reduce the amount of calories you intake on daily basis.

2 - Slim people eat foods that aren’t calorie dense
Foods that are ‘bulky’ but low in calories help you feel full and satiated. These are often foods that have a high level of water content such as vegetables, fruits, water-based soups and stews and whole grains that are cooked. They also tend to be high in fibre content which also help you feel full.

3 - Slim people are conscious about portion sizes
This doesn’t mean that they go to the extremes of measuring devices such as measuring cups or food scales. But they are aware of what they are eating without making it an obsession. They focus on keeping to the principles of lean protein, vegetables and fruits.

They also use simple strategies such as ordering a single serve of food, eating ready-made meals that are portion controlled, avoiding the ‘family size’ restaurants and using plates that are slightly smaller.

4 - Slim people make themselves their number one priority
Often individuals who are unhealthy and overweight may be putting other people before themselves leaving no time to look after their health and well being.

Slim people make it a priority to eat right, exercise on a regular basis and take time out to relax from stress.

5 - Slim people have active lifestyles
Taking the stairs, walking from place to place or even working at a standing desk adds up over the day. In a study at Mayo Clinic, Minnesota participants who were self-proclaimed couch potatoes were divided into obese and lean individuals. The study found that the leaner individuals spent a lot of time standing and fidgeting in comparison the the obese individuals who sat on average an extra two hours per day. As a result, if the obese individuals simply stood for an extra 2 hours per day they would burn an extra 350 calories without even working out.


As you can see the daily habits of slim people are no ‘magic secret’. They simply involve lifestyle changes which will add up over time to become slim.

Managing your weight loss regimen with portion control



Managing your weight loss regimen with portion control

Weight loss management has become important nowadays because of the several health risks that obesity can lead to. In fact, being slightly overweight can affect your lifestyle on a daily basis. You will eventually feel discomfort or experience limited movements. Before these situations arise you should think about implementing a weight loss regimen.

You may have heard about special diets, weight loss pills, and strange exercises to follow but do these actually work? You might be wondering what should be the correct first step to your weight loss regimen. The answer is right there on your plate and it is all about portion control.

Portion control is important especially for those people who admittedly have eating problems. Overeating is actually a sign of depression, which may be observed commonly with people who excessively watch television and eat all kinds of food at the same time. First, you should quit this habit because the more you watch TV shows, the more food you put inside your mouth.

When it comes to portion control, always keep in mind that half the plate is for fruits or vegetables and the other half should be divided equally into two parts – one for protein and the other for starch. Make sure that your sources of protein and starch are organic. Remember to avoid processed foods and white sugar-based products.

Another relevant thing to do for portion control is to use a smaller plate size and taller glass. Smaller plate size gives the illusion that you have already eaten enough and the taller glass makes you think you have more juice to take in. This way, you trick your mind without drastically starving yourself.

Whenever you are planning to dine in a restaurant along with family or friends it can be challenging to do portion control. But with the help of a family member or a friend, you can actually share your meal. If you do not like the idea of sharing, you can ask the waiter to serve just the amount of food you need.

Doing portion control while watching a TV show is actually possible. Watching TV or movies can really trigger overeating and you can control this by getting just enough amount of snacks to your bowl. Drinking a glass of water after finishing your bowl of snacks will also help because it will make you feel you that you are already full. Do not forget to choose healthy chips or mixed nuts with fruits for your snack bowl.


All weight loss regimens require you to do one thing and that is to impose discipline to yourself. Many people are actually giving up on their exercise routine or on their diet plan because they would eventually stop and go back to their usual routine. This is something you should avoid because once you stop, it is no longer easy to get back on the track. Stay focused on your road to fitness and you will eventually develop your weight loss regimen as a habit.



Foods to Include in a Meal Plan for People with Type 2 Diabetes



Foods to Include in a Meal Plan for People with Type 2 Diabetes

When you discover that you have type 2 diabetes you begin to realize that dieting is more than just a lifestyle choice, it becomes the key to controlling your health condition.Two things that individuals who are newly diagnosed with diabetes are faced with is:

-finding a way to to keep their blood sugar levels normalized
-Figuring out how they are going to adjust to a new eating plan, especially one that doesn’t include desserts and sugar.

The foods that you eat as a type 2 diabetic can be the difference between improving your condition or making the situation worse.

Here is the basis of the foods that should be included in a simple meal plan that helps people with Type 2 diabetes:

1 - a lean protein source.
2 - whole grain source.
3 - non-starchy vegetables and fruit.
4 - a small amount of healthy fat.
5 - water

This simple meal plan equates to one meal. The foods in each part can be selected from the following:

1. Protein source can include - lean beef, fish, turkey, chicken, wild meat or eggs. Dairy products such as cottage cheese, cheese or fat-free yogurt can also be used.

2. Whole grain sources can include brown rice, whole wheat bread, rye bread, 7-grain bread,, quinoa or oat bran. You can also substitute this category with a starchy vegetable - corn, peas or sweet potatoes.
3. Non-starchy vegetables could include onions, tomatoes, green beans, okra, mushrooms, broccoli, asparagus, spinach, lettuce, cauliflower, zucchini, radishes, cabbage, and peppers.

4. Fruit could include one serving only of a medium sized pear, apple, nectarine or peach. Or a cup of cherries, watermelon, cherries, orange, or grapefruit. Other fruit could include two fresh figs or ten grapes.

5. A small amount of healthy fat could include one teaspoon of grass-fed butter, coconut oil or olive oil.
6. Beverage, tea or coffee. herbal teas include ginger,peppermint, catnip, green tea, chamomile, spearmint, yerba mate, or ginseng. You could also just drink plain water.

By using a simple approach such as this meal plan you can begin to progress with breaking the cycle of insulin resistance and obesity - ultimately helping you achieve a healthy weight. You don't have to give up delicious meals to beat type 2 diabetes.


Remember, a healthy eating plan isn’t just following a list of foods. You also need to make sure you are getting the correct amount of carbs, protein and fats from a nutritional standpoint. Consider consulting a dietitian to help you with this, but it doesn’t hurt for you to know which foods to eat and the ones you should avoid.





5 Tips to Stay Motivated to Beat Your Diabetes



5 Tips to Stay Motivated to Beat Your Diabetes

Have you ever felt like you’ve had enough of dealing with diabetes? That you just don’t have the motivation to deal with your diabetes anymore?

Managing your diabetes involves controlling something that seems invisible to you (your blood sugar levels) and it’s a constant 24 hours, 7 days a week thing. From exercise, to diet, your medications and frequent testing of your blood sugar levels - it all can become a little too much to cope with.

But dealing with diabetes is not an impossible task. Here are 5 tips for you to keep yourself motivated to beat your diabetes:

1 - Instead of thinking about avoiding future health problems, think about how controlling your blood sugar can benefit you in the present moment.
The future health problems of diabetes such as amputation, blindness and kidney problems are no doubt scary to think about - but they are not great for keeping you motivated in the present moment.

It is is easy to forget these things if they are so far into the future that you might not think about the consequences of eating something unhealthy or skipping your medication.  Instead think about what makes you happy and think about how better diabetes management makes these things better

2 -Remind yourself Blood Glucose numbers are just statistics
If you ever tested yourself and got back a number that was abnormal, it can feel like you’ve received a negative assessment of yourself. Just remind yourself that these numbers are just indicators to use as information as opposed to a ‘bad grade’ - instead use these numbers to think to yourself “what can I do to bring myself back to normal levels?”

3 - Include family, friends and loved ones with your diabetes management
The important people in your life can be a great asset towards helping you with your diabetes management. They can cheer you on, celebrate your wins, join you with exercise, guide you with making food choices, give you someone to talk to when you have problems and help remind you with taking your medications.

4 - Commit Yourself to A Goal and Make It Public
By making your goal public it is amazing how much you will get done. Pledge to achieve a diabetes related goal such as 30 days of healthy eating, joining a charity cycling event, checking your blood sugar after every meal.


5 - Be Grateful of Your Situation
Given that you most likely live in a country that has health insurance, insulin medication, healthy food and basically everything you need to combat type 2 diabetes you should be grateful. In so many other places all of these things are most likely a luxury.


Hopefully these tips are useful in keeping you motivated to manage your diabetes.




Friday, February 5, 2016

7 Small Diet Changes You Can Make Today


7 Small Diet Changes You Can Make Today

Small changes can add up to large overall changes right? Add some of these small changes to your diet and experience an improvement in your overall weight loss.

Here are 7 Small diet changes you can make today:

Add Lemon Juice to Your Water
Drinking water to stay hydrated is important, but you can add an extra benefit by including lemon juice. Lemon juice helps to detoxify the liver and increase your metabolism, helping to burn through more fat.

Take Your Time and Savour Your Food
You can avoid binge eating by taking the time to enjoy and savour each bite of food. If you rush to finish a meal without tasting each spoonful you will often eat more. By avoiding this you can reduce the overall amount of calories you consume over time.

Stop Buying DIet Food
Rather than buying food that is marketed as ‘good for weight loss”, buy foods based on their health benefits and nutritional value. If you eat foods that are healthy and rich in nutrients you will be able to achieve weight loss a lot more easily.

Eat A Salad Daily
A good weight loss tip would be to replace your meal at lunchtime with a large salad filled with healthy vegetables. Include some lean protein and avocado and nuts and you will have a healthy lunchtime meal that will help you with your weight loss.

Juicing
You can help yourself from craving sugar and salt by drinking fresh vegetable juice daily. Whether you add kale, cucumber, carrot or ginger you will find tremendous benefits to your health.

Keep a Pack of Almonds Handy
If you’ve ever been on the on the go and not had the time to get something to eat, but there are no healthy options to be found anywhere? If you keep a pack of raw almonds handy you will always have a healthy snack that you eat to beat your hunger. By eating a small portion of almonds (or any raw nut) you will be able to stabilize your blood sugar and help prevent any cravings.

Almonds are also very nutritious containing healthy omega 3 fatty acids and vitamin E.

Include Protein in Every Meal
Protein keeps you satisfied and full for longer, keeping you away from binge eating and snacking on unhealthy foods. You can obtain protein from meat or plant sources such as beans or tofu.


Add these 7 small diet changes to your diet today and improve your weight loss progress. 



The Many Benefits of Coconut Oil


The Many Benefits of Coconut Oil

Although previously misunderstood because of its high saturated fat content, public opinion has started to turn around as we are starting to learn more about the many health benefits of coconut oil. The positive impact on your health can be related to the fact that coconut oil is rich in fatty acids.

When it comes to the many benefits of coconut oil they include suppressing your appetite, improving your brain function, skin care, weight loss and digestive health.

Here are the benefits of coconut oil:

Coconut Oil and Keeping Your Appetite Suppressed
From the way coconut oil is metabolised in your body, it helps keep your appetite suppressed. The ketones produced play a role with this. If you intake fatty acids, your appetite will be controlled meaning you will eat less calories daily and your weight will be reduced over the long term.

Coconut Oil and Improving Your Brain Function
The saturated fat contained within coconut oil is a special type called “medium chain triglycerides”. These type of fatty acids are converted directly into ketones in the liver for energy. The ketones produced have been shown to have benefits to brain disorders such as alzheimer’s and epilepsy.

Coconut Oil used as Skin Care
Coconut oil can alleviate skin conditions such as skin infections, dermatitis and eczema as well as degenerative disease such as premature aging. This is due to the antioxidants contained within coconut oil. When used as a moisturiser or massage oil, it doesn’t have any side effects that are commonly found with using mineral oils.

Coconut Oil and Benefits to Weight Loss
The medium chain fatty acids contained within coconut oil has the benefit of removing excess fat. Abdominal obesity in women can be reduced by consuming coconut oil, according to a research study.

Furthermore, due to the reduced stress on your pancreas your body will be able to increase its metabolism and burn more stored fat.

Coconut Oil and Benefits to Digestive Health
Coconut oil can help with digestive health and problems such as irritable bowel syndrome because of the antimicrobial properties contained within it. These same antimicrobials can combat the fungi, parasites and bacteria that cause indigestion.

Coconut Oil and Improving Your Immune System
The antimicrobial lipids in coconut oil help kill of viruses, fungal infections and bacteria. The main antimicrobial property is called lauric acid. This antimicrobial (lauric acid) can fight off bacteria such as staphylococcus aureus.


As you can see there are many benefits of coconut oil including keeping your appetite suppressed, improving your brain function, using it as skin care, weight loss benefits, digestive health benefits and benefits to improving your immune system. It can be considered a healthy part of your dietary intake. 


The Lost Book Of Remedies

The Myth of Spot Reduction


The Myth of Spot Reduction

You have no doubt seen the infomercials containing exercise equipment purporting to ‘tone your legs’ “flatten your abs” and make your body look just like your favorite celebrity.

These contraptions claim to be able to burn fat from specific areas such as the stomach, the thighs, and so forth. However, the manufacturers of these products are just preying on uninformed and gullible consumers.

They are trying to spread the false belief that by training one area such as your belly, with remove belly fat from that area. This is false and is one reason why many people don’t get anywhere with their weight loss goals. Save your money and don’t buy these exercise machines you see on infomercials

Spot Reduction is a Myth
The truth is that no matter how you exercise, you will not be able to target losing fat in any specific area. By doing abdominal crunches all day with the idea you will lose belly fat will leave you disappointed. After all that hard work, you will find that you haven’t lost many inches off your waist.

In fact you will probably have over trained your muscles and possibly cause yourself an injury.

The only thing that these exercises do is target the muscles not the fat covering the muscles.

How to Remove Body Fat?
If these exercises only work the muscle then how do we burn away body fat? The only way to do it is through a caloric deficit which is achieved with exercise, a proper diet or a combination of both these things. If you consume less calories than you burn then you will be able to achieve this and your body will start burning stored body fat for energy.

A diet that consists of lean protein, leafy green vegetables, unprocessed carbohydrates and healthy fats will help you remove body fat.

In terms of exercise, high intensity interval training (HIIT) is highly effective at burning body fat. This type of workout involves a high intensity period followed by a lower intensity recovery period. It also often doesn’t require any expensive equipment to do.

Another type of exercise that will help you burn body fat is strength training/weight training. This type of exercise will help build muscle which will increase your resting metabolic rate. If you’re trying to burn body fat, a higher metabolic rate will help you achieve this.


So to summarize, spot reduction is a myth. Exercises and exercise machines will target the muscles of your body and not body fat in that specific area. You can only burn fat by a eating a proper diet and doing exercise to achieve a caloric deficit.




5 Reasons You Are Not Losing Weight


5 Reasons You Are Not Losing Weight

If you have been on a healthy diet and have been exercising, but still have had problems shedding the extra fat then this article will show you some things that may be holding you back. By fixing these things you will be able to get back on track and achieve your weight loss goals.

When it comes to the reasons you may not be losing weight, it could one of these 6 reasons - magnesium deficiency, ineffective workouts, lack of sleep, too much soda consumption or too much alcohol consumption.

Magnesium Deficiency
The purpose of magnesium in our body is to help with functions such as regulating heartbeat and blood sugar levels but has shown to aid weight loss. A lower level of insulin and fasting glucose was attributed to higher magnesium intake according to a 2013 research study in the Journal of Nutrition. This is beneficial to controlling your blood sugar and fat storage.

To ensure you are getting enough magnesium make sure you include magnesium rich foods in your diet such as beans, nuts and leafy green vegetables.

Ineffective Workouts
The most common way people start off with exercise is steady state cardio for long periods (such as on a treadmill or bike). While you may burn fat initially, you will also start to strip away your muscle which will lower your resting metabolic rate. Instead a better alternative to increasing your metabolism is to do weight training. Weight training builds up your metabolic rate as muscle burns more energy when compared to any other body tissue such as fat.

Another great workout that is effective at burning fat is high intensity interval training. This involves an intense work set followed by a less intense recovery interval. It is more efficient at burning calories within a shorter period of time.

Try incorporating a schedule of strength training one day and HIIT workouts on other days.

Lack of Sleep
The lack of sleep causes the levels of a hormone called ghrelin to increase. This hormone is responsible for stimulating your appetite, meaning you will probably consume more calories over time than if you were not sleep deprived.

Too much Soda Consumption
The high amount of sugar in sodas means excess calories will be stored as body fat. Instead try drinking unsweetened tea or water.

Too Much Alcohol Consumption
Apart from the high calories and zero nutritional benefit, alcohol affects your willpower and decision making power meaning you will likely eat a hamburger and pizza after a late night out drinking.


If you have been struggling to shed the extra pounds then try rectifying these 5 things and you should be on your way to achieving your weight loss goals




How To Track Your Fitness Progress


How To Track Your Fitness Progress

If you are going through your fitness journey, it is important to measure your progress. If you don’t track any of your stats then you won’t be able to tell if what you are doing is actually working for you.

A couple of reasons why you should track your fitness include:
     Your body weight alone doesn’t tell the whole story - you might be burning fat and making strength gains but this won’t reflect on the scales as muscle will weigh heavier than body fat. If you used your scale as the only measuring device you will be frustrated despite your body looking leaner and tighter.
     You can’t tell if you are heading in the direction of your goals - this can include your body shape, but also other things such as how you look and feel.
     You can’t tell how much you are eating - if you don’t track your calories then you won’t know if you are losing weight on a daily basis, or if you are underweight you will be frustrated at not gaining any weight.
     You can’t tell if you are getting stronger - for example if you don’t track the number of pullups you can do, how do you know if you are actually getting stronger?

Now that you understand the importance of tracking your fitness progress, here are some ways you can measure it:

     BMI Body Mass Index - This is a measure of your body fat as a proportion of your height and weight.
     Scale - Your overall body weight. Use this in conjunction with other measuring tools
     Tape Measurements of Circumference - This type of measurement includes tracking your hips, waist and abdominal circumferences. It can help give you an idea of your progress with body fat. Other good places to measure include your thigh and chest areas.
     Fitness Apps - These are great for tracking your workouts, the frequency and quantity of your workouts, food and even your body stats. They are also great for accountability with personal training.
     Whether Your Clothes Fit - This is a good visual test. If you find that you no longer fit into your favourite pair of skinny jeans it can be a good indicator of body fat percentage.
     Electronic Body Fat Measurer (Handheld) - Although there is room for error, this can give you a good indication of your total body fat percentage.
     Body Weight and Body Fat Scales - Similar to the electronic handheld measurer, these also can measure your body fat percentage and hydration levels. They are also open to error as the timing of your meals and water can affect the result.
     Journaling - This can provide a visual representation of your workouts and body measurement progress. You can also include our own thoughts to provide you a reference on how you felt during certain nutrition and workout plans.

Measure your fitness progress with some of these tips and you will be able to see the improvement in your fitness.



Flat Belly Fix