As we all inch closer to warm breezes, flip flops, and tan lines that can be spotted from a block away we must not neglect the present. Why not start this spring out with a bang? Even if you lack the time to pump it out in your local gym, there are a few other ways to boost your weight loss and overall health. I’d like to welcome you to a few of my dirty secrets:

1.The Avocado. Sure, they are packed with FAT and typically served with even fattier choices but avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease, and diabetes.  But no fear…  it’s the bad fats that make you fat and the good fats that keeps you from getting fat! Most would probably assume they are in the vegetable family but the avocado is actually a fruit. (Technically a large berry that contains a large seed) Since fat has twice the energy of protein or carbs, limit yourself to 1/4 to 1/2 avocado per serving.

2.The Apple. Did you know there are Over 7,500 varieties of apples grown throughout the world???   They are packed full of antioxidants, especially vitamin C which is good for healthier skin. It turns out the simple apple is a jewel when it comes to healthy eating. If being a healthy carb wasn’t already enough, there are enzymes found in apples that might help your body digest food more efficiently!

3.The Blueberry. All berries contain anthocyanins which keep your skin healthy, but their goodness is much more then skin-deep. Blueberries are widely available and have the greatest amount of antioxidants of any other food, which should easily make them one of your best daily choices! They contain important nutrients that have shown many health benefits including  ANTI-AGING. That’s right, I said it.

4.The Green tea. In a recent study, volunteers who drank a bottle of tea (fortified with green tea extract) every day for three months lost more body fat than another group who drank a bottle of regular oolong tea. Except for the different teas, their overall diets were similar.  It is believed that green tea possess the helpful photochemical  disease-fighting properties that may trigger weight loss by stimulating the body to burn calories and mildly decrease your body fat. Normal green tea itself may contain more caffeine than coffee and no sugary additives or heavy creamers, so tomorrow morning opt for the healthy choice instead of your usual cup of Joe.

5.Last but not least, Spinach. This powerhouse of nutrients, or ultimate super food.. Is high in protein (GO FIGURE)!! The lists of health benefits from this wonderful green leaf of goodness are endless. It fights against so many different diseases and improves your health immensely. Spinach is very versatile and can be eaten cooked as a vegetable, or raw in a salad which is a superior alternative to the low nutrient iceberg lettuce. So if you haven’t already, make spinach a part of a daily recipe and believe me, your body will thank you for it.

Work with your body not against it, and really focus on what you put into your mouth because eating correctly will give your body the fuel it needs to really lay it down on your next cardio session.

-C.Hoefer

So you want to lose some weight? Cardio is a good choice that will not only burn away fat, but also make you fit. Cardio is fitness.

How often do I need to do cardio workouts?
The bitter truth is, if you want good results: four to six workout rounds every week.

How long should I workout?
Around 45 minutes.

Which cardio exercises burn the most calories?
High intense treadmill and stair climbing workouts can burn almost 1000 calories per hour, which is a lot. However, best is to mix the high intense with low intense workouts.

What cardio workouts can I do that’s simple and without any need for expensive equipment? (Here are a bunch of them).

* Running
* Swimming
* Bicycling
* Rowing
* Jump rope
* Walking
* Aerobics Step

How do I stay motivated?
I have made a several blog posts..

Mental Toughness And Weight Loss
Why pay to lose weight? Do it naturally
Motivate Yourself  Succeed
How to see improvement & keep motivating yourself?
The Benefits of Cardio

Steam engine is used by the military and army today, a great exercise you can do anywhere to get your heart rate up. This workout is going to work your upper abs, lower abs, obliques, quads and most importantly your cardio.
After you have been working out some time with this, you can try to do doubles which will be more effective.

Here is a video on Youtube by training expert Kyle Brayer, showing how to do this workout

Specific High Impact Aerobic Exercises

High-impact aerobics include actions that take both feet off the floor, thus causing more jarring of the joints when the body weight hits the floor again

Specific Low Impact Aerobic Exercises

Low-impact aerobic exercise typically consists of rhythmic movements involving large muscle groups.

A lot of people who desperately wants to lose weight first start off with a underfeed and horrible diet, too much exercising, not enough patience and being too ignorant which results in loosing all of the motivation fast. The second time they try (now believing in magics), they buy expensive miracle pills that promises you will lose at least 44.74 lbs within a month. That is not how you do it. First of all, it doesn’t have to cost you a dime to get to the weight you want. Secondly, people need to understand that anything in life that is worth fighting for requires hard work.

The number one basic rule when it comes to loosing weight.

There are resources and people available for anyone who takes the time to seek them. You can find all kind of tips, recipes, guides, training programs, personal coaching online and more for free on the internet. This blog is a good example of a free resource that gives you a lot of opportunities if you want to lose weight the natural way.

Please, write a comment and tell me what you think.

Climb mountain workout is a powerful home cardio workout you can do anywhere without any equipment. If you want to take this cardio at home workout to another level, you could add a backpack full of books (or other weights) in your back.

The added weight can increase the mass of the leg muscles. Adding weight puts more of a strain on the body, thus making the workout even more difficult for added challenge, muscle growth, and you can still increase the reps, adding weight doesn’t have to take away that factor, you just have to work up to it.

This cardio workout video is created by Kyle Brayer, who is a certified trainer and a sports conditioning specialist.

Another good exercise if you want to try something different. Equipment such as training pads and conventional heavy bags are used in cardio kickboxing.
This exercise technique is good for cardiovascular and resistance training.

Here is a video of a 10 minute cardio kickboxing workout you can do at home.

Can be eaten in good conscience.

1-2 servings
1 dl strawberries, and more for garnish
½ dl raspberries, and more for garnish
2 tablespoons brown sugar
½ teaspoon lime juice
2 dl Milko 2.6% vanilla yogurt

Puree strawberries and raspberries with sugar and lime juice in a mixer. Add yogurt in the freezer until it is frozen. Then serve it in a bowl with the puree mix. Garnish with strawberries and raspberries.

There is just one golden rule if you want to stay in shape: Don’t eat more than you burn.

The concept of weight management program is a high protein, low carbohydrate diet. Carbohydrates are used as fuel for our body and they are stored as fat. Therefore, if you don’t supply carbs to the body, then you in fact turn your body into a “furnace” that uses its own stored fat as energy, and thereby reduces pounds and inches effortlessly. So make sure to measure yourself all over to watch your progress as you “melt” away.

This cardio exercise requires you to have some core muscles, else it will be very difficult to make right and it won’t last for long, thus, not very effective.

However, if you have practiced normal push-ups for a long time and feel you’re ready for a more demanding exercise at home – try the Spiderman Push-ups!