background preloader

Ejercicios - Salud

Facebook Twitter


Salud. Comidas. Just Add Water: 3 Delicious Metabolism Boosters. Sara Fennell - June 2014 cover model - Women's Health & Fitness - Women's Health & Fitness. Get Hot Legs. Stephen Lee Most women spend time and money pampering their faces but blow off their body skin. And legs especially don't take kindly to the diss. Over time they fall victim to damage thanks to "genetics, hormones, childbirth, sun damage, standing too much, and sitting too much," says dermatologist Anne Chapas, M.D., of the Laser and Skin Surgery Center in New York City.

Make your legs look instantly sexier this way. Smooth Out Cellulite Dimples on your cheeks are cute. De-puff. Hydrate and massage. Let the doc de-dimplify. Fitness Apps - The 6 Best Apps for Vacation Fitness. 8 Mistakes That Are Slowing Your Weight Loss. Increase Metabolism. Need another reason to love your body? It burns calories all by itself—as long as you don't get in the way.

See, every cell in your body plays a role in energy metabolism—the process of turning the food you eat into energy that keeps your heart beating, lungs pumping, and muscles moving. The faster your metabolism, the more calories you burn. And just like there are ways to speed it up—by working out, for instance—certain habits can hit the brakes on your natural calorie-churning engine.

Here are 10 things to avoid in order to keep your metabolism humming. Additional reporting by Jen Ator, Sascha de Gersdorff, Stephen Perrine, Leah Flickinger, and the editors of Women's Health. 56 Ways to Start Losing Weight Today. This article was republished with permission from POPSUGAR Fitness. Losing weight isn't easy, and whoever tells you differently is lying.

It takes commitment, hard work, and for many, a complete lifestyle makeover. But these 56 techniques will make losing weight much easier: Limit Your Calorie Intake Losing weight boils down to simple math. To lose one pound weekly, burn or cut out 3,500 calories in the course of seven days. That breaks down to 500 calories per day. Check out this calorie calculator to figure out how many calories to consume each day, based on your current weight and your weight-loss goal. Get Up and Out—No Matter What Even when you're swamped, stay active with a 10-minute break to rev up your body. Stop Skipping Evening Workouts At the end of a hard day, it's easy to find an excuse to skip the gym or your run. Focus on Intense Cardio Doing difficult 45-minute cardio sessions a few times a week can boost your metabolism. Get Stoned With your fruit, that is! How Long Should It Take to See Muscle Definition? Shutterstock The question: “When should I expect to see more defined muscles?”

The experts: Jon-Erik Kawamoto, strength and conditioning specialist, owner of JKConditioning; Lee Boyce, C.P.T., owner of Boyce Training Systems The answer: Depending on how often you exercise and the intensity of your workouts, give it between four to eight weeks for your muscles to get ripped, says Kawamoto. While that seems like a long time, there are other signs that show your exercise routine is working—like climbing a flight of stairs without feeling totally winded, he adds. If you’re dead-set on unveiled toned muscles ASAP, focus on high-intensity interval training (HIIT) about three to four days a week. “These combination workouts will boost your metabolic rate,” says Boyce, which helps melt fat fast so that your muscles can be seen. Check out 7 examples of HIIT workouts here (bonus: they’re all 20 minutes or less!). MORE: Boost Your Metabolism All Day Long But don’t forget about your diet. Weird Ways to Lose Weight. 7 Post-Workout Mistakes You're Probably Making.

4 Food Rules For Strength Training. Shutterstock When it comes to healthy eating for a fit and active lifestyle, certain facts are undeniable: Water is crucial, you can eat as many veggies as you want, and weight loss/maintenance is more a result of diet than exercise. As much as I'd like to think that logging 30+ miles/week when training for a marathon entitles me to that giant slab of cake at Little Cupcake Bakeshop—sadly, it doesn't. In fact, experts say people tend to way overestimate the number of calories they burn and then compensate by eating more than they burned—which a little simple math says you'd end up gaining weight even though you're working out a ton. That being said, your body does have different nutritional needs when you amp up your workout routine—especially when it comes to strength training. Timing is everything It's not just what you eat, but when, says Slayton. Try this Matcha Colada recipe from Little Book of Thin:

"How Can I Tell if My Weights Are Heavy Enough?" Shutterstock The question: "How Can I Tell If My Weights Are Heavy Enough? " The expert: Greg Justice, an exercise physiologist and author of Mind Over Fatter The answer: There's a very simple trick. Basically, pick up a bunch of free weights with one hand until you find the heaviest one that you can still, well, pick up and do a move with. (So, one bicep curl, if that's what you're going for. Or one chest press. Whatever move you're hoping to practice with). So let's say that you can lift a 15-pound weight in one arm at least once without falling over, but a 20-pounder is too much. Keep in mind that how many reps you do can be just as important as how heavy your weights are, explains Justice. "I'm an advocate of the 8-15 rep sets, as they help develop a combo of strength and muscular endurance," says Justice.

6 Ways You're Doing Squats Wrong. Shutterstock Squats are one of the best exercises for a stronger, fitter you—but only if you do them right. So before you crank out another rep, make sure your squats aren't falling victim to these all-too-common mistakes: Letting Your Knees Fall In A combination of wide hips and weak inner and outer thighs makes this mistake pretty much ubiquitous among women.

Unfortunately, when your knees move in toward each other during a squat, it can put undue pressure on your knee ligaments, resulting in injury, says exercise physiologist Marta Montenegro, C.S.C.S. But correcting this mistake isn't as simple as willing your knees into place. Not Lowering to 90 Degrees If you don't complete the exercise through its full range of motion—all the way down until your thighbone is parallel with the floor—you won't fully engage your glutes and the upper part of your hamstrings, says Montenegro.

Arching Your Back Your back naturally has a slight "S" to it.