EASY STEPS TO STAY FIT WITHOUT LOSING CURVES

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Staying in shape doesn’t have to mean losing your feminine curves. If you want to remain fit and keep your hourglass figure, practice a combination of weight maintenance, toning exercises and stress management. While you can’t choose where on your body you want to burn fat, you can lose or maintain weight all over, and build up muscle in the areas that you want to look larger. For curves, this means building your bust and hip.

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Firstly, checking your body fat percentage is absolutely necessary. If you’re not overweight and have a lower body fat ranging between 14 and 20 per cent your curves are most likely made up of muscle. In this case you can safely lose weight without the risk of losing your curves. All you will need to do are some simple body sculpting exercises to maintain them.

However, if you’re carrying a little bit of extra weight with a body fat percentage of 20% or higher your curves are probably made by fat. When you start exercising and losing weight you will lose some of this shape, but in return you will be healthy and toned.

HOW TO BEGIN

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Weight Maintenance

Start your fitness routine by doing some type of cardio workout for 30 – 60 minutes. Whether it be walking or working out on the elliptical machine, cardio is a great start to fat loss and will improve your overall fitness level.

Interval training should be every curvy girl’s new best friend. This consists of short intense fat burning workouts that will help you lose weight fast all over your body. This type of exercise will also help you to maintain and improve your curves as it removes the surface fat that can hide the toned muscles underneath.

Simply walking on the treadmill for hours on end won’t get you the same results. It may be easier but those long 45-to-90 minute daily workouts overwork your muscles, which may cause you to lose your natural curves as you lose weight.

Weight is a matter of calories in vs. calories out. If you eat 3,500 more calories than you burn, you will gain 1 pound. Conversely, you will lose 1 pound if you cut out that same amount. Maintain an equilibrium. It helps to use an online calorie calculator to determine your daily needs. In addition to diet, it takes exercise to stay in shape. Exercise burns calories while you’re active and also builds muscle that causes you to burn more calories at rest.

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Hips and Buttocks

Keep your curvy hips and rear with strength training. By isolating your glutes, you can build them and create a perkier appearance. Squats and lunges are two butt lifters that you can easily do at home. Perform them with hand weights for added resistance. If you have gym access, use a stair treadmill. Move slowly, and place all of your body weight onto each foot as you go. Working your buttocks 20 minutes a day, three days a week should yield visible results.

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Attaining the perfect bottom and hips are high on most women’s agenda, which makes lunges and squats the ideal exercise for toning up fast. Whilst traditional squats work well, why not include single leg squats in your exercise regime for added effort. Support your body by holding on to something and squat down on one leg. Drive through the heel of that leg as quickly as possible to return to a standing position. Repeat 8-12 times.

Side lunges also work well and are equally effective for problem areas. Ease in to the deepest part of the lunge and ping back to the starting position for the perfect round bottom in no time.

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Chest, Core and Arms

You won’t go from an A cup to a D cup with exercise, but training your chest muscles will cause your bust to appear fuller and firmer. At home, do pushups. Leave your knees on the ground if traditional pushups are too difficult. At the gym, do bench presses, chest dips, cable crossovers and pullovers. Perform two or three sets of your chosen exercises, each with 10 to 15 repetitions. If you are just starting out, it’s OK to work up to this level.

Your core is the key to maintaining a flat stomach which make arm and leg oppositions a perfect place to start. Start with your hands and knees on the floor. Move the right arm up and the left leg back, keeping both the arm and the leg parallel to the floor. Keep the core, or abs, tight for 30 seconds. Repeat with the left arm and right leg, completing one set of this exercise. Try to complete two sets of 10 repetitions.

Finally, get rid of flabby arms by doing push-ups, either plank or with knees bent. Do three sets of 10 repetitions.

Next do triceps dips by standing in front of a chair. Put your arms behind and grab the edge of the chair with your palms. Move legs out in front and dip the lower body until arms are parallel to the floor.

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Top Tip!

Bracing the abs with waist cinchers when doing any exercise, especially squats and lunges. Squeezing your tummy muscles will engage your core and give better results in a shorter time frame.

Apart from the above, the rest lies with good nutrition and a good balance of a healthy mix of protein, fats and fibrous carbohydrates such as cabbage which is vital to any fat loss goal.

REFERENCES:

HEALTHYLIVING.AZCENTRAL.COM

HANDBAG.COM

Do you have any easy shape up tips you would love to share with us?

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BEAUTY AND THE GYM! 7 PRODUCTS YOU NEED

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Just because you bust a sweat in the gym doesn’t mean you have to look like it when you leave. Today’s women is a multi-tasker and has plenty to do as she runs the world. A black woman (with kinks and curls) may need a few extra items. Let’s explore some of the beauty essentials that she should include in her gym bag.

1. Clean Gym Towel: Although it won’t protect you from all the gym cooties, do yourself and others a favor and wipe off the machines when you’re finished. The gym is swarming with bacteria. And please don’t use that same towel to shower or wipe your face with. Just bring an extra towel.

2. Blotting Papers: Do you ever find yourself post workout, post shower to continuously sweat? Keep a pack of blotting papers in your bag to absorb the extra oil and sweat.

3. Facial/Beauty Oil: Forgot your moisturizer? Facial oil. Don’t have a curl cream with you? Facial oil. Are your lips chapped? Facial oil. You get the point…

4. Sunscreen SPF 30: If your are a daytime gym junkie then please, please, please, don’t leave home without sunscreen. It’s important to reapply 15 minutes prior to sun exposure and every 2 hours thereafter. After a sweaty gym session, chances are it’s melted off your face and body.

5. BB Cream: A must have addition in my gym bag. Why you ask? It’s simple, after running two miles or lifting major weight even my brown skin tone gets red and blotchy after. BB Cream evens out my complexion, primes, hydrates, and protect with SPF. Try Bobbi Brown BB Cream SPF 35, which offers a nice range of shades for darker skin tones.

6. Facial Wipes: Clean and soothe your skin with these facial wipes. Try Yes to Cucumbers On The Go Facial Towelettes.

7. Curl Control: A curly girl must if you need to wash your hair at the gym. Don’t forget the conditioner and coconut oil! Related Article: Coconut Oil, Your Everyday Secret Weapon.

Via MELTINGPOTBEAUTY.COM

Do you have any other beauty essentials you use during a work-out? We would love for you to share.



WHY SWIMMING IS AN OPTION WHEN IT COMES TO FITNESS

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The importance of Fitness and Exercise in our daily routine can never be over-emphasized as it not only keeps one healthy and strong by building the body’s natural immunity but also keeps us looking attractive.

There are several pleasurable activities a person can engage in to stay fit and one of the ways to do so is through swimming.

A member of our team caught up with the CEO and Head Coach of The Climax Swim School, the premier organized swimming school in Nigeria to discuss why swimming is a necessary and enjoyable skill everyone should have.

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Please introduce yourself.

Hello guys, my name is Amfani Musa Ayam and I am a Swimming Coach/Instructor from Nigeria.

Why did you choose Swimming as your fitness passion?

I wouldn’t say I chose swimming as a fitness passion but rather that swimming chose me. I have always been drawn to  water since I was a kid and oftentimes I got punished for being the rebellious child who sneaked  away to the pool against his Father’s wishes. We Nigerians are quite superstitious about water but it all worked out in the end, I guess (laughter).

What prompted you to start a Swim School?

It was pretty easy! I knew my passion and I knew I wanted to share it with the world. It’s one thing passion, but another to communicate that passion. I found my balance.

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When did you first open your Swim School and what is your vision for the school?

We began Climax Swim School officially in 2010 and it was quite challenging at the onset like any other new business. Right now, We average about 150 clients monthly, thanks to our unique service style and clients’ goodwill.

Our vision is to train young athletes to swim professionally and compete internationally on any platform. Our end game is to produce Olympic winners in the swimming category from Nigeria.

As a professional, what would you say are the benefits of swimming?

Swimming has a lot of benefits and they vary between people, some have who want to lose some weight have found out that water is more dense than air so doing other forms of exercise isn’t as efficient as swimming, your limbs are protected from the harsh exercises in the gym.

Swimming is also used for rehabilitating Stroke patients,individuals with down syndrome and calming Autistic children. Swimming also helps in building the cardiovascular muscles. It earns bonus points for also being a recreational activity.

What do you think about the stereotype that Nigerians (Africans, Blacks) cannot swim?

Nigerians have capacity to excel among the leading Swimming nations but  passion and enthusiasm is lacking, and that’s why we are where we are. With discipline and determination, many Phelps can come from Nigeria (Africa).

What are your tips for beginner Students and Coaches?

Students:

Make sure you find a good instructor  with good communication skills who is patient and willing to teach. Secondly, you MUST eliminate fear to ever do well as a swimmer.

Coaches:

If you are keen on going  into the swimming business, you must love what you do and be willing to be creative in your approach.

CLIMAX SWIM SCHOOL PROMOTIONAL VIDEO

Where is your Swim School located?

Climax Swim School is based in the FCT (Abuja) Nigeria but we shall be expanding soon to other major cities in Nigeria.

Want more information on Climax Swim School, find them on FACEBOOK, follow on TWITTER or call the following numbers 07054765738, 07060450402.

 

10 WEEKEND FITNESS TIPS AT A GLANCE….

Before I begin, I would like to wish you, my beautiful reader, a Happy November! And what better way to start the month having the weekend so close?

The weekend is usually the only time I get to exercise thoroughly and so I decided to share these 10 fun and easy fitness tips that work for me. I hope it works for you too.

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And when you are through, I guess you reward yourself with some cake or chocolate. It’s nice to have a little thank you for all your hard work, don’t you think?

Till next time,

Stay organically beautiful.

Vivianne.