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Stretching Exercises, A Mistake To Neglect

I used to hate stretching exercises. You probably thinks that’s a little strong, but I really did hate them. And to my own detriment. At first I used to see them as utterly unnecessary. I used to think what is the point? And so I just didn’t do them. And then I began to change my mind, around about my mid-twenties. About the time I realised I wasn’t 16 anymore and couldn’t throw myself around the way all teenagers can. At this time I began to considered them a necessary evil! I started to do them to correct muscle imbalances and injuries I had picked up over the years. Very annoyingly, I realised that if I had the right attitude from an early age, I wouldn’t have picked up those imbalance or some of those injuries in the first place! But now, rapidly approaching my mid-thirties, I think stretching exercises are simply awesome. Sitting down in a chair all day long working an office job plays havoc with my back and hips. I have to perform lower back stretching exercises religiously. A good stretching routine keeps away the pain of those stiff joints, feels fantastic, and allows me to continue exercising and taking part in sport as I get older. So why wouldn’t you want to stretch those stiff, tight muscles?

Types of Stretching Exercises

There are several types and variations of stretching techniques. The type used would depend on the activity preceding or succeeding it and the personal fitness level of the individual. Dynamic Stretching is useful prior to an aerobic workout as part of your warm up routine. You gently move your limbs, increasing the range of motion and speed, but never forcing a joint past its range of motion. You might have previously heard of ballistic stretching. Please don’t confuse the two. Ballistic stretching forces your limbs beyond its range, which can be very damaging to your muscles, ligaments, and tendons. Passive Stretching is where you assume a stretched position, possibly with the aid or some apparatus or a friend, and hold that position for a period of time. Usually around 20 to 30 seconds. It is often used simply to loosen tight muscles, relieve muscle spasms, and to aid recovery after an injury. However, if you have an injury, you should speak to a qualified therapist before embarking on any stretching routine. (You could make things worse for yourself!) Isometric Stretching involves you performing a passive stretch and then contracting (or tensing) that muscle whilst remaining in the stretched position. You’ll see quicker gains with this type of stretching than with passive stretching alone. To perform an isometric stretch . . .

Assume a passive stretch position

Tense the stretched muscle for 10 to 15 seconds

Relax the muscle for at least 20 seconds before repeating

PNF Stretching, or proprioceptive neuromuscular facilitation, is the fastest most effective method to increase static flexibility. It basically combines the passive stretch with the isometric stretch. To perform a PNF stretch, carry out the same procedure above for the isometric stretch, but after the contraction relax the muscle for 2 to 3 seconds (whilst maintaining the passive stretch) then increase the range a little further. You’ll be able to stretch further due to the increased range of motion provided by the contraction! To perform a PNF stretch . . . Assume a passive stretch position

Tense the stretched muscle for 10 to 15 seconds

Relax the muscle for 2 to 3 seconds (but maintain the passive stretch)

Then stretch that little bit further

Take a look at the list of stretching routines below and use or modify them as you wish. Incorporating stretching exercises into your general fitness routine will help you avoid or minimise the risk of injury. It may also prevent or minimise post exercise muscle soreness. I say may because there is much debate and contradictory research regarding this. Hopefully, you won’t make the same mistakes I made several years ago. Or if you do . . . learn from them!

Stretching Routines

10 Minute Static Stretching Routine

This 10 minute static stretching routine is great for general fitness. And great for the more sedentary of us.

Calf Muscle and Achilles Tendon Stretching

Incorporate this achilles tendon stretching routine to increase your flexibility. Best Stretching Routines

For one of the best stretching routines, see this full body stretch workout. 10 minutes a day is all you need.

South Beach Diet Madness

Have you come across with “South Beach Diet”? SBD as many calls it is very famous to all dieters. South Beach Diet is actually known as a healthy rendition of the once popular Atkins Diet. This particular diet however, is great and healthy one, because the diet consists of whole grain foods, healthy fats, fish, chicken, fruits and vegetables. Cardiologist Doctor Arthur Agatston introduced this type of healthy diet management from Mount Sinai Hospital in South Florida. This special diet was intended for overweight patients with a heart problem. The results on them were so tremendous, making Doctor Agatston confident enough to share it with other persons who are suffering such dilemma.

SBD is somewhat similar to Atkins Diet or the Zone Diet, the founder emphasizes that does not restricts a low-carbohydrate diet. It is apparently, complementing with the good carbohydrates adjacent to the bad carbohydrates in your body. Actually, South Beach Diet has a program online a great selection for vegetarians and 600 recipes to choose from.

SBD has 3 phases to obtain the goal, on the first two weeks of South Beach diet; you are expected to lose 8 to 13 pounds. In this particular diet, it serves three full meals with a snack each day for two weeks. There is no limit to the quantity though. It is just the arrangement of food is very particular. However, on the first phase of SBD it contains a certain meal plan and a recipe, while the second phase of the diet includes the some restrictions on particular foods to be avoided in the previous phase, the weight lose in this phase is quite small around 1to 2 pounds per week. Lastly, the third phase is regarding the lifestyle of the person on eating only healthy foods and managing your weight to lose weight.

Having to follow this simple and effective method of dieting surely makes you succeed with your aim in weight lose because all that use it were so impress of the South Beach Diet Madness.

Kettle Belle Body Program Review

Men and women are different in many ways and one of their most obvious differences is their physique.

This is one important factor to consider when working out.

However, what most people do not understand is that body toning for women should also be different from men.

As a woman, you have to know the ways that you can efficiently sculpt your body in a way that it won’t look bulky and still reflect that feminine side of yours, and this is what exactly the KettleBelleBody Program aims to achieve.

About  KettleBelleBody Program

KettleBelleBody Program is an exercise program that mainly makes use of Kettlebells.

It is specially made for women and aims to enhance its user’s body tone without having to look bulky, which most men that do weights usually look like.

The program puts emphasis on the importance and benefits of using Kettlebells rather than dumbels for working out.

Pros

Kettlebells have been known to be used by a lot of celebrities and models for years and it’s evident that this kind of workout does wonders to the body.

Some of the known celebrities that use these fitness tools are: Jennifer Lopez, Katherine Heigl, Penelope Cruz, Kim Bassinger and Kim Katrell.

The routines included in the book are varied. You won’t easily get bored with these exercise routines and would even have more fun during the whole process.

The workouts in the book entail you to only use one instrument – the Kettlebell.

You do not need to purchase a lot of complicated gym equipments that are not only too costly but will also eat up a lot of space inside your home.

The exercises could be done outside. Thus, you get to enjoy the outdoors as you sculpt your body to a toned and leaner you.

In fact, the book highly recommends that you do it outside so that you won’t have to worry about your home’s tiles/flooring being damaged whenever you accidentally drop your kettlebell.

Cons

The program claims that “consistency” is the key to achieving optimal results.

This could be a problem for some people that lack the motivation and will and are not hardworking enough to workout every day.

Keep in mind that workouts here are designed for women.

Although men also use kettlebells for bodybuilding, they actually employ a different workout routine.

Hence, if you’re a man, then this program may not be suitable for you.

Although the Web site is very informative and convincing on its presentation about the effectiveness of kettlebells, it still lacks enough user testimonials and reviews to support the program’s claims.

Additionally, not much can be found on the Internet regarding the feedback of its users.

The author of the book is not necessarily a fitness expert or a medical professional that is experienced with losing weight. Thus, some credibility issues could arise.

Conclusion

Kettlebells have been used for ages as effective tools for sculpting the human body and there is no question about its effectiveness.

However, what is in question here is the program that the book offers itself.

Although it provides promising claims, it still lacks enough testimonials to prove that the program per se is effective.

Fastest Ways To Lose Weight

The fastest ways to lose weight will always consist of a combined fat loss nutrition and weight loss workout plan, both of which increase your calorie deficit. It all comes down to the calories you consume.

If you consume more calories than you burn off through all your physical activity, then you are going to put on fat. So what are the fastest ways to lose weight?

(Obviously surgery – as in liposuction – is the quickest way to lose weight, but that goes against the grain of this site. This site is all natural!)

Fastest Ways To Lose Weight Through Your Diet

There’s no way around it. You have to follow a healthy diet to lose weight. To be blunt, it’s fat loss nutrition or fat gain nutrition…your choice!

But if you want to maximize your weight loss, you need to look beyond simple calorie restriction. If you want to incorporate exercise into your routine, then you want to eat to get the most out of your exercise too.

Take a look at the article on nutrition and physical fitness for more on this.

Also, there has been much evidence that suggests some supplements may help with weight loss. I’m not talking about any miracle supplements you might see on TV which aren’t worth a single penny, but super supplements that aid with your nutrition. For example, chromium supplements have been used for several years to help control blood sugar levels, which help reduce sugar cravings.

Fastest Ways To Lose Weight Through Physical Exercise

And then there’s your weight loss workout plan. To maximize you weight loss, there’s nothing better than combining exercise with your nutrition efforts.

But not all exercise is equal when it comes to fat loss. Aerobic exercise routines will always help. The more you do, the more calories you burn, the more weight you lose.

But there has been much research into high intensity interval training in recent years. Specifically, HIIT training is a great fat burner. I use this personally when in a fat burning phase, as do many people I know. See the HIIT workout for an idea on this type of training.

And then there is the very short but ultra high intensity Tabata training. These are very short sessions, lasting only 4 minutes in total. You can perform 1 on it’s own, or perform 2 or 3 sessions one after the other. Take a look at the Tabata squats video for a look at this type of workout. You’ll be amazed at how good these are. You can even tag one of these Tabata session to the end of a traditional aerobic exercise routine to finish you off. They are simply great!

I believe that these high intensity workouts should find their way into everyone’s weight loss workout plan. For more on these, and other workouts, have a look at the list of free workout plans. See what suits you, or modify them to fit in with your ultimate fitness goals.

Goal Setting and Motivation

Excellent goal setting and motivation will make your targets a thousand times easier. This is true in every walk of life, but especially so for your fitness.

At the very least, it’ll get you to your ultimate goal without quitting and falling into a pit of despair. But creating exceptional milestones and paying close attention to your motivation could drastically cut the time it takes you to achieve your ultimate goal.

Why? Because you are less likely to succumb to any setback. At the end of the day, they are inevitable. They simply happen. And you’ll never be able to change that.

But if you take into consideration that these setbacks will at some point happen, and are prepared for them by proper goal setting and motivation techniques, then you’ll absorb the impact of these occasions like a sponge.

At the very worst, you’ll be knocked out of your stride, but you’ll be in the best possible position to get back in the race. Your race to your ultimate goal.

Achievable Goals or Certain Failure

Goals are vital to your success. Without them, you have nothing to achieve and no motivation.

Put another way, they give you a sense of direction in life. And purpose.

But only if your goals are achievable. I don’t mean they have to be easy. If they were easy, they wouldn’t really be goals at all.

For example, if you had your heart set on being the first person to cycle to the top of Mount Everest, unaided, without oxygen, and without stopping for a single moment . . . you would be doomed for failure.

So keep it real!

Measurable Goals and Time Oriented

Your goals should also be measurable so that you can see and reflect on your progress. This means that you should be able to split your ultimate goal into achievable milestones that provide progressive momentum.

If you don’t make your goals measurable, how do you know if you’re ever going to achieve them?

On a related note, your goals should also be time oriented. Basically, there has to be an end date. And preferably your milestones should be time oriented as well.

Similarly, this will give you momentum towards your ultimate goal, minimising the chance of succumbing to setbacks and becoming sidetracked.

High Motivation Increases Your Chances of Success

If you create exceptional milestones, you’ll have plenty of motivation from this alone.

But there will be times when you need to dig a little deeper. You’ll have to find something more within you to keep going forward.

The best way is to help yourself!

There are many things you can do to keep your motivation high, such as visualization techniques, keeping a diary or journal, or reading topical material to list only a few.

I’ve touched upon this in the article Fitness Motivation, which gives a list of motivational ideas.

A Brief Summary of Goal Setting and Motivation

I think the points above are worth a quick summary. If you get them right, you’ll be able to conquer anything. Well, within reason!

Firstly, your goals have to be achievable, i.e. realistic, otherwise it’ll forever be an unobtainable dream.

They have to be measurable so that you can map your progress. If you can’t see progression, you’ll never know if you’re on the right track.

Then they have to be time oriented. If you don’t work to a timeline, you’ll never progress. You’ll never get closer to your goal.

And finally you have to keep motivated. Turn your back on this at your peril.

These points work for any goal in life, especially for helping you achieve ultimate fitness.

Best Way To Gain Weight

I’m guessing that by best way to gain weight you’re referring to lean muscle weight! I mean, not many people want to get big and flabby. Some do, I’m sure. But not many. To answer this question, think about natural bodybuilders for a moment (that is, bodybuilders without the performance enhancing drugs). I doubt you really want to look like that either – bulging muscles and veins popping out isn’t a look for everyone! But these guys are hugely muscular and know exactly how to put on lean weight. If you wanted to know how to wire in a new light socket you wouldn’t go to your greengrocer, right? You would speak with an electrician, the person with the right kind of knowledge. Same here. We need to find out exactly how bodybuilders put on lean weight. So lets take a closer look at these guys.

Best Way To Gain Weight – A Bodybuilding Perspective

Pick up any bodybuilding magazine or speak to any bodybuilder and they’ll tell you that gaining lean weight is 90% down to your diet and 10% training. Training is the easy part. But what does this mean? Put another way it means that you can train and lift weights all day long until the cows come home, but you won’t gain a single ounce of muscle unless you eat the right foods! So you need to combine a muscle building diet with an appropriate muscle building workout routine. Then you’ll soon see your lean weight creeping up! I’ve already talked about eating to gain weight. That article will give you an idea about increasing your calories and the types of foods and possible supplements you could use. But here we’ll move on to the 10% part of lean weight building . . . resistance training.

Best Way To Gain Weight – The Physiological Perspective

Knowledge is power. And in this case, a little bit of geeky science knowledge will help you understand the type of training you have to do to build lean muscle weight. Bare with me, it’s actually quite interesting! Your muscles are made up of two main types of muscle fiber (and variants of): your slow twitch and fast twitch muscle fibers. Slow twitch fibers are endurance fibers, and are used for aerobic exercises like walking and cycling. Basically, they are long lasting, low intensity fibers that take a while to become fatigued. Fast twitch fibers on the other hand are short to medium lasting and moderate to high intensity fibers. The interesting thing for us to know is that . . . weightlifters and bodybuilders use these fast twitch fibers far more so than aerobic athletes. And these guys are often huge! Your proportion of one fiber type to the other is largely genetically determined. The more heavily the proportion leans towards the fast twitch fibers, the greater the potential is to increase your lean muscle weight quickly. But that doesn’t matter to us. If your proportion leans towards the slow twitch, then so what? You’ll put on lean weight a little more slowly. What matters is that we now know the best type of muscle fibers to recruit to gain lean weight. So what workout routines make best use of these fast twitch fibers?

Resistance Training

It boils down to this . . . for the best way to gain weight you have to lift heavier weights to stress the muscles in a way that will encourage them to grow. This is hypertrophy. There is a growing list of workout routines here, but the following list of rules sum it up. Exercise all muscle groups for even growth and to avoid imbalance injuries – that means, exercise more than just your biceps!

For each exercise, work to failure – that is, until you can’t lift anymore repetitions

Complete 2-3 sets per muscle group, between 8 and 12 repetitions each set

Rest for 2 to 3 minutes between sets

Training each muscle group once per week to start with

Split your muscle groups up so you only train on 3 or 4 days each week maximum

Make sure each session lasts no longer than 1 hour – the shorter the better

Progressively lift heavier weights, as long as your lifting form isn’t compromised

Avoid injury at all costs!

Listen to your body – if it needs rest, it needs rest!

And there you have it! Follow these simple rules and you’ll soon start to gain weight.

Best Aerobic Exercise

The truth is, there is no single best aerobic exercise to suit all. It’s just not possible.

But if you want to know which aerobic exercise is best for you, or more importantly the best exercise to meet your health related fitness goals, then that is an entirely different question and one which we can – in the most part – begin to answer.

But before we take a close look at this, it’s worth understanding exactly what health related fitness is and what it means for you.

The components of health related fitness?

Daily life is full of stresses, and the fitter and healthier you are the easier it is to cope with these stresses. Especially when the going gets tough.

So having a general overall fitness, being more robust, should be a real priority for all.

But putting on a pair or running shoes and pounding the roads every day just isn’t the best way to build your general fitness, to help you cope with the stresses of every day life. In fact, it might even be the wrong thing to do.

To explain this more, we need to consider the various components of health related fitness: aerobic capacity (VO2 Max), strength, flexibility, and body composition. And all these together have a huge impact on your general wellbeing and your ability to cope with the perils of every day life.

Your general fitness and exercise regime, and the best exercise for you, will depend on each of these components and what your ultimate goal is.

We are all different, have different body compositions and strength, etc., and all cope with stresses in different ways, so you must tailor your exercise and general lifestyle to suit you. Which is why there is no single best aerobic exercise to suit all.

So how do you find the best aerobic exercise for you?

You really need to ask yourself what your ultimate goal is. Do you want to lose excess weight? (This is where body composition comes in to it.) If so, how overweight are you?

Running is one of the best exercises if you want to burn off a lot of calories, but this is not a good exercise if you are very over weight or a newbie when it comes to exercise. It’s just too high impact on your joints and ligaments. Save it for the time when you are fitter, stronger, lighter, and generally more robust from all your fitness training. Cycling or swimming on the other hand would be ideal. You’ll probably have to work a little longer to burn off the same calories as running, but who cares? You are less likely to suffer an injury, which would put back your ultimate goal by however long it takes for you to recover from the injury!

But what about muscle tone? Is strength and endurance part of your goal rather than weight loss? If so, sitting for 10 hours a week on the stationary bike in front of the TV won’t help you at all. (Well, maybe your legs just a little). Why not try adding some home fitness circuit training into your routine? This will give you a good full body workout, working all your muscles groups. So you get the idea. The best aerobic exercise for you is really dependent on your ultimate goal.

Having said all that, what if you find the theoretical best exercise too boring? If this is the case, then you are likely to talk yourself out of exercise anyway. Then you’ll never reach your goal.

For me, I like to choose different exercise. Sure, I still do the exercises which will help me achieve my goals in a quick and efficient timescale, but I also like to mix things up a little. Varying your exercise will keep you motivated whilst giving you a great all over muscle workout, which will help minimise the risk of over use injuries too.

Bottom line…find the exercise that works for you. Keep it varied, and you will achieve your goals. Take a look at the list of aerobic activities to help you find something to suit you.