The Look Good in Leggings Workout

The Look Good in Leggings Workout

Get ready to look fierce from every angle in your favorite leggings this fall. These four simple moves help lift, shape, and define every muscle below your waist, while also challenging your core.

How it works: Up to four days per week, do 1 set of each exercise back to back, with no rest between moves. Repeat the full circuit 3 times total, resting 30 to 60 seconds between rounds.
You will need: Bench
Stand to the side of step, with left foot on top of step. Lower into a squat, reaching both arms straight out in front of chest.
  1. AStand to the side of step, with left foot on top of step. Lower into a squat, reaching both arms straight out in front of chest.
  2. BRise up out of squat, and as legs extend, shift weight into left leg and stand up on top of step, bending right knee and curling heel behind body as you tighten abs, squeeze inner thighs together, and bend elbows behind torso. Step back to the starting position and repeat. Complete all reps on the first side, then switch legs and repeat to complete the set.

Begin in a split stance with right foot on top of a box or step. Lower into a lunge, bending back knee directly under hip, as both arms extend overhead.

 

  1. ABegin in a split stance with right foot on top of a box or step. Lower into a lunge, bending back knee directly under hip, as both arms extend overhead.
  2. BShift weight into right leg and stand up onto step, extending left (back) leg straight behind hip as arms lower by sides (avoid leaning forward with torso as leg lifts). Hold for 1 count, then lower to return to the starting position. Complete all reps on the first side, then switch legs and repeat to complete the set.

Lie faceup with elbows bent 90-degrees by sides, feet flexed, and heels on top of step (bring hips close enough to step that knees line up over hips). Extend left leg as straight as possible to ceiling.

 

  1. ALie faceup with elbows bent 90-degrees by sides, feet flexed, and heels on top of step (bring hips close enough to step that knees line up over hips). Extend left leg as straight as possible to ceiling.
  2. BTighten abs and press elbows down into the floor to lift hips, driving left heel up towards ceiling. Lower hips to floor, only lightly tapping the ground before lifting back up. Complete all reps on the first side, then switch legs and repeat to complete the set.

read more:http://www.shape.com/fitness/workouts/look-good-leggings-workout/#

Top 10 Workout Songs for October 2013

With a 12-week run at the top of the Billboard Hot 100 chart, Robin Thicke’s “Blurred Lines” was the quintessential song of summer. And now, thanks to an amped-up remix, the tune’s getting a second wind and dueling with Thicke’s own follow-up single “Give It 2 U.” Rounding out this month’s top 10 are new songs from Eminem, Ellie Goulding, and Britney Spears, along with additional remixes from Rihanna and Bruno Mars.

Here’s the full list, according to votes placed at RunHundred.com, the web’s most popular workout music website.

Robin Thicke & Kendrick Lamar – Give It 2 U – 126 BPM
Katy Perry & Juicy J – Dark Horse – 133 BPM
Ellie Goulding – Burn – 88 BPM
Eminem – Berzerk – 95 BPM
Rihanna & David Guetta – Right Now (Justin Prime Radio Edit) – 131 BPM
Britney Spears – Work Bitch – 127 BPM
Mat Zo vs. Chuck D – Pyramid Scheme (Radio Edit) – 128 BPM
Bruno Mars – Treasure (Sharam Radio Remix) – 125 BPM
Benny Benassi & John Legend – Dance the Pain Away – 124 BPM
Robin Thicke, Pharrell & T.I. – Blurred Lines (Will Sparks Remix) – 128 BPM

To find more workout songs, check out the free database at Run Hundred. You can browse by genre, tempo, and era to find the best songs to rock your workout.

read more:http://www.shape.com/fitness/playlists/top-10-workout-songs-october-2013

How To Boost Metabolism With 4 Simple Movements

how to boost metabolism

Weight loss is easier when you burn calories all day long, but do you know how to boost metabolism? Increasing simple movements throughout your day you can bring you to new calorie-burning heights. Simply pause for a set or two of these low-impact movements two or three times during the day to improve your metabolism and boost your energy, naturally!

1. Sit taller! That’s right, by sitting up straight you are making more muscles work then if your slouched forward, plus you’re back will feel a lot better too!

2. Squat it out.

If you’re wondering how to boost metabolism without spending more time at the gym, squats (and lunges) are the answer. Simple squats are a great exercise to wake you up, stretch you out and kick up your metabolism before you’ve had your first cup of coffee

  • Stand with feet wider than shoulder width apart and slightly rotated out, making sure the rotation comes from your hips. Your knees should be aligned with your feet (avoid your knees buckling in). Lower your hips down as low as it feels good for you, while maintaining good form and sticking your backside out.
  • As you stand up out of the deep squat, rotate to your right, pivoting on your left toe. Keep the focus on stretching and turning on your muscles on the backsides of your legs (glutes and hamstrings). Continue reaching with your arms up and away from your body towards your right side.
  • Un-rotate as you return to a deep squat, feeling as though your backside gets a little closer to the ground with each repetition.
  • Stand up and rotate to your left, pivoting on your right toe.

Now that you know the basics of how to boost metabolism with squats, it’s time to learn how to stretch.

3. Roll Down Stretches

Do this simple stretching routing two to five times anytime throughout your day or right before bed to help you relax and lengthen your body out.

  • Stand tall reaching your arms towards the sky while taking in a deep breath.
  • Hinge forward, arching your back, softening your knees, and reaching your arms behind you to stretch your chest. Hinge forward as far as you can without rounding your back, to feel a low back and hamstring stretch.
  • Then round your spine forward, letting your head and neck relax. Reach as far to your toes as you can, take a deep breath here then slowly roll up one vertebrae at a time. Use your abs to help bring you up, and your head is the last to come up.

4. Breath!

Learning how to boost metabolism doesn’t have to be complicated. Sometimes the answer is just to take a deep breath…then a few more! TThe more oxygen you take in he more calories you burn, so relax your shoulders, sit up tall and take in those deep breaths throughout your day. NOw you know why everyone’s so crazy about yoga!

So you have a hard time remembering how to boost metabolism with these simple movements; write them down on a sticky note and place it at your desk, mirror, or fridge. Also try setting an alarm that will remind you to pause for a few minutes of metabolism-boosting movement.

read more:http://www.organicauthority.com/health/how-to-boost-metabolism-4-simple-movements.html

How to Deep Clean Your Body

Who taught you to get really clean? With so many books on how to clean almost everything why don’t any of them talk about our body? Finally, here’s a start to this topic for everyone.

1.Understand what really needs to be done. Getting really clean involves first understanding what we are dealing with. There are all kinds of solvents, soaps, cleaning agents, scrubs, etc. for almost any kind of substance you might get on your body, but once that special circumstance is cleared, it’s back to basics.

 

 

2.Learn how the process works. Dirt, grunge, filth, etc. that are on the surface of the skin tend to stick to us for two reasons. They generally have some cohesive power of their own and/or they mix with oils in our skin, which are always being secreted for protection from the environment. That’s why even dust getting on our skin will eventually seem like greasy mud.

 

  • We have two types of body secretions – oil and water (sweat). Those and the things that mix with them are best cleaned with a compound that breaks down the oils, makes them more soluble and allows them to be washed off easily. This is what soap is.
  • Regardless of the additives for scent, cream, color, etc. the goal is to get the oils broken down and off the body. This is all there is to washing in most people’s minds, but they’re wrong. Read on!

3.Work on getting rid of the dead skin. Dead skin is the cause of most odors. Regardless of the advertising for antibacterial agents to kill odors, it’s a rare case where good clean hygiene doesn’t work wonders. Think about your high school gym. Remember the distinct aroma as you walked in? It came from the fermenting, decaying, skin and oils on the clothes left in the lockers. A moist environment with dead matter (skin cells) is a beautiful medium for bacterial growth and decay.

4.What about that towel you use every time you bathe? How many times does it get used before it begins to stink? Yup! Same reason. It accumulated the dead cells and oils that were left over after a poor cleaning. Dealing with this takes a good scrubbing with a course sponge, wash cloth, brush, or similar item. The key is to get as much of the loose and dying and dead skin cells along with the oils off BEFORE you use the towel.

5.Try a really hot shower or bath. Oils under the skin are the next culprit. Taking a cold bath or shower won’t touch these. You need to get your pores open and ejecting (secreting) their contents to clean them out. Bacteria can breed in your pores. Accumulation of oils can cause everything from acne to death by skin eating diseases. The easiest way to open your pores is heat. Exercise can do it because it will affect both sweat glands and the oil pores, but heat by itself is also effective. Taking a nice hot bath is excellent, but a quick HOT shower is fine too.

6.Make sure you take a HOT bath or shower which gets you sweating and opens your pores, allowing them to secret their contents.

  • Use a good soap to dissolve the oils and remove the dirt.
  • Scrub your skin with a rough sponge or cloth that will help take off all the dead and dying skin cells. Be sure and rub everywhere twice, once while cleaning with soap and a second time when washing off during the final rinse.
  • Another consideration is to dry completely to the point where you are no longer secreting (sweating) from the hot cleaning before you dress. If you’ve done a good thorough cleaning, the dampness that your clothes will absorb will dry with no or minimal odor. You are constantly sloughing off dead skin cells, but if you’ve just finished cleaning, there will be far less ending up in your clothes to begin to decay and embarrass you.

read more:http://www.wikihow.com/Deep-Clean-Your-Body

 

 

Face Cleansing tips

Your face looks back at you from the mirror…does it look dry or oily or listless, or does it look glowing and radiant?

This depends on how you take care of your face. Start by giving yourself 15 minutes in the morning and 15 minutes at bedtime.
Face Cleansing - Beauty Tips
Tip 1:

Take 1 tbsp of un-boiled milk, dip a small pad of cotton wool in this and rub on the face gently. Use circular movements, use upward strokes on the neck area. Leave this on for 15 minutes. Wash with cold water.Tip 2:

Take a thick slice of cucumber. Don’t peel the slice, rub in a circular motion all over the face and neck areas. Wash after 15 minutes.

Tip 3:

Halve a tomato, gently rub over face and neck and wash after 15 minutes.

Tip 4:

Take the half of a lime peel, from which the juice has been extracted, rub this firmly on the face and the neck. Using a Scrub-(once in 3-4 days).

After washing off the milk or juice – take a tsp of oat bran or wheat husk or gram flour (besan). Make a paste with a few drops of water and rub the face and neck gently with this. This sloughs away the dead cells and gives the face a glow. Don’t use soap, just splash on cold water that will act as an astringent and close the pores.

Tip 5:

Use green gram powder or rice flour mixed with curds instead.

Oily Skin: If the face is oily,

After a bath as a base for make-up use some diluted limejuice to dab on before application of foundation or any other make-up.

Tip 6:

Diluted buttermilk dabbed on the face and left for 15 minutes, gently wipe with moist cotton wool before applying make-up.

Tip 7:

Rub the face well with an ice cube.

Tip 8:

Slice an Apple into thin slices. Place these on the face and leave for 15 minutes. These soak up the extra oil and helps to close pores.

How Often Do You Wash Your Face?

 

 

This morning I was poking around one of my favorite style-photography sites (the toujours-charmante Garance Doré’s) and saw the headline “Water.” In it, she pays her dermato a visit with a long list of questions and skincare concerns and comes away with just one startling piece of advice:

“Your skin is very good. It’s just exhausted. The only thing you need is to: Stop water.

I almost started to cry. I’ve been told for years that water is not good for my skin (is it good for anybody’s skin?) but I resist. I rebel. For me, being clean equals using water and something that foams a lot. I knew that one day at the turn of my century, I would pay the price of my mindlessness, but not unlike Pete Doherty, I prefered to ignore the advice of people who cared for me.

I was always choosing the dark side of the force, and that is to say : WATER

I’ve heard of this before and I think it’s definitely a French thing, but it got me thinking. How do you keep your face from getting wet in the shower? And if you’re not using any water but you are wearing makeup, then whaaaa? Using a cream cleanser and wiping it off with cotton? Wouldn’t that leave residue that you would then need a toner or something to get off? Seems laborious to me! And it also seems like it would necessitate more products, not fewer, which is not in keeping with my less-is-more philosophy. Maybe Garance’s skin is exhausted from the foaming cleanser she’s using? Who knows! My suspicion has always been that water is less of a problem; it’s what you use with it that can make your skin sad.

We’ve talked about being dirty over here before. We even roped you all into a no-soap challenge that was, in our estimation, a pretty big success! But we exempted washing your hair, your face and your underarms/privates because, well, that seemed the right thing to do.

There were times (years, actually) when I didn’t feel clean unless I washed my face upwards of three times a day, and wiped it down with alcohol-laced toners. Now I know better, and what works best for me is if I only wash my face at night, to get off my makeup, sunscreen and grime from the filthy city I live in. But I don’t wash it in the morning; I use a clean muslin cloth and wipe down with…water. At night I use Tata Harper’s Regenerating Cleanser.

What’s your take? Do you wash your face twice a day, and if so, why? And have you ever forsaken water?

read more:http://nomoredirtylooks.com/2011/06/how-often-do-you-wash-your-face/

5 things to eat to lose weight

Have a healthy breakfast
The cardinal rule to any weight loss programme is never to miss breakfast. And oatmeal, a complex carbohydrate is ideal. It is a satisfying breakfast cereal, and compared to any other grain it provides more protein per serving. The fact that it takes longer to digest and hence releases energy slowly makes it perfect because you feel full for longer. Oats also keep blood sugar and insulin levels stable, which helps prevent fat storage. Have it with skimmed milk or yogurt.

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Opt for skimmed milk
Milk and its products are rich in calcium and can help keep your bones strong. Skimmed milk, low fat cheese and yogurt helps to break down fat cells.

Bean it
Foods that are high in fibre and are good sources of protein, can help you feel full for a very long time. And that, will help you control unnecessary bingeing. Protein has a very high satiety index and that is why make proteins an essential part of your meals.

Go for the grain
Grains have complex carbohydrates which during digestion release glucose slowly. Jowar, bajra and ragi etc can help in maintaining your blood sugars levels. The fibre and vitamins in them play an important role too.

Snack on nuts through the day
Stay away from fried and salted nuts but you can munch on raw, unsalted ones — almonds, and walnuts. These have essential roughage, protein, fat, minerals and micronutrient.
A handful can keep hunger at bay and provide energy.

Read more:http://articles.timesofindia.indiatimes.com/2013-08-05/diet/37766577_1_protein-healthy-breakfast-5-things