A lot of things matter when it comes to getting rid of upper back fat and lower back fat. But guess what? It just doesn’t end there. To sculpt a toned back you need to follow a strict workout routine to banish any extra layer of fat.

So if you are serious about a toned back you need to add fat-burning foods to your diet along with strength training exercises. So, are you up for a challenge?

How to get rid of back fat: time to hit the bull’s eye with amazing tips!

Wanting to have a toned back with no extra layer of fat is every girl’s (and guys) dream. Before jumping to the “how’s” first learn the why’s behind the back fat.

There are probably several reasons lined up for reasoning like;

• Lack of use of back muscles. The more unused they are, the less strength they have which means with time it will flab.
•  When you try to spot reduce body fat, by focusing your workout for a specific body zone is not effective. Instead, you need to follow up with proper strength training, back fat exercises, and sign up for cardio workouts.
• Trying to shed some extra pounds? That’s great, but do focus on what happens in your back too. Sometimes when you lose fat, you may face skin flapping, which is why you’ll need a workout or yoga to tone your back.
• Poor posture does result in extra fat that just sits idle. It may not play a direct role in “producing the back fat” but it does highlight the fact that you already have.

So keeping these reasons in mind we have conjured the following 5 essential steps you need to follow if you “ever” want to get rid of the back fat.

 Lower back fat is a real itch

So how to get rid of lower back fat? It’s not a piece of cake. So you need some high-level motivation to begin a fat loss challenge. It is one of the most common fat zone areas (a.k.a the love handles) and tends to stay for a longer duration. There are ways how to get rid of back fat in a week and for this to work out you need to;

Focus on strength training, also known as resistance training or weight training.  To address the love handles (lower back fat) a 30-minute strength training per week can uplift your mood. Reason? You will be shedding the inches in starting from just one week! Also, make the mission to cut out sugar from your life for good.

How to get rid of Upper back fat fast with workout and diet

This problem is usually associated with health issues like insulin resistance. If you do not take care of it on time, upper back fat will be the least of your problems. However, we do have good news! To get rid of upper back fat start with a mix workout routine that includes wing fly, superman hold, swimming, back lift, and back squeeze.

Warm-up is a necessary ingredient for these exercises. Also, focus on how to maintain a good posture. To improve your metabolism rate with the cardio workout, start consuming good calories too like fruits and veggies. Also, include lean protein in your workout. While you are at it do consult a licensed physician for a regular hormone level checkup.

Say goodbye to mid-back fat with lats

When you hit the gym, go full power with “lats”. If you want to get rid of mid back fat, this is the fastest way to do so. It not only makes you shred the fat but adds support. You can start with a pull-down machine with a wide bar. Grab it, keep your palms at a wide distance, and must be facing towards your face. Stick out your chest, breathe clearly with each down pull.

So if you think you couldn’t lose the “bra bulge” then you were wrong.

Side back fat – the jumping jacks

Who likes to jump? You do! If you want to know how to get rid of back fat fast at home then jumping jack is the answer.  Even if you didn’t make it your next favorite hobby to get rid of side back fat. Jumping jacks are one of the easiest and spectacular ways to lose the extra inches on either side. Make sure to keep your legs together with knees slightly bending and open the arms and flap.  

See? It’s quite easy to do so. Beginners can start with a 3×5 set and at the intermediate level, you can increase the rhythm with 5×10 and so on. So if anyone asks, how to get rid of side back fat ask them to join you for a jumping jack session.

How to get rid of back fat without exercise?

If you think exercising is the only way to tone your entire back then let me tell you, a healthy diet plan can be equally effective. As we mentioned, you need to cut sugar, add soluble fiber, and lots and lots of protein in your diet. Always count the calorie intake.

Also, remember to take power naps. A lower level of leptin means improper sleep patterns. This increases your appetite (binge eating) which you must avoid at all costs. Maintain a work schedule that gives you at least 6 hours of a goodnight’s sleep.

Conclusion

Believe it or not, subtle reminders can be a lot helpful before you cave in to your cravings. Sometimes it’s not the eating pattern but lack of any physical activity that causes the back fat (especially with a desk job). You have to change your way of working out and eating to shed unwanted fat. Make your life good.

The post How to Get Rid of Back Fat: 5 Ways to Tone your Back appeared first on Wellness Pitch.

Getting rid of love handles is a pretty challenging feat of its own.  

Laying on the top of the oblique (a specific set of abdominal muscles) you need to carefully try a regular abs workout. Since everyone has a different body type getting rid of those pesky pockets can feel impossible to lose, but it’s not!

Roll the dice to begin the “Love Handle” extract! Here you will learn How to get rid of love handles with a workout

Exercise is the best way to get rid of belly fat and love handles, and you know it!

Yeah, you do. A combination of ab and strength training does wonders for your body. Prepare yourself for a 30-minute cardio workout on a daily basis. If you are already into it then jump straight to a 6-days routine. Let’s just say that a 30-minute walk even slows down the process of gaining any abdominal fat. 

You will not only lose the love handles but also speed up the metabolism. So if you want to ask how to get rid of love handles for men then this is the perfect way to pounce on the pounds. For women, the love handles stubbornly sit around the hips, buttocks, and thigh region. So an easy to follow exercise like walking, running, biking, or even swimming can do the trick for many. 

So if you want the answer to how to get rid of belly fat and love handles, exercise is a keen prospect to begin with. 

Follow a 10-minute love handle workout!

Besides light exercising, a regular 10-minute workout to get rid of love handles works quickly is also possible. 

• Begin with 40 woodchoppers, 20 on each side.
• Continue with the 50 Russian twists (hold a dumbbell to balance your weight).
• Complete a set of 30 side plank hip lifts (15 on each side) and remember to engage your abs and keep your body in a straight line.  
• Add 30 bicycle crunches to your workout. Remember not to clasp your hands together. 

If you follow this routine, it will work effectively to get rid of the love handles and other excess fat too. So why not give your love handles a little run for what they are worth?

Engage yourself with strength training 

How to get rid of love handles for men? Simple: pile the strength training, weight training, and resistance training in your routine. Cardio workouts, strength training, and light exercises have varying impacts. So if you think your friend lost up to 2 inches in a week and so will you is not the right way to look at it. 

On one hand, aerobic workouts burn more calories, but strength training makes the muscle lean which is an effective strategy for the burning off love handles. 

How to get rid of love handles with diet and mental well-being? 

Begin with unsaturated fats intake

Love handles for men are to be handled differently than they do for women. Because the nature of body and diet intake varies at a huge level the body will stress differently too. So if you ask me how to get rid of love handles for men the answer is simple “take all the good fats in”.

Intake of healthy fats (olive oil, fish, nuts, etc) is good to slim down on the waistline. Once the waistline reduces, those love handles will be easier dealt with a cardio workout.

Eating sugar? No mama!

Well sorry to spoil your mood for the day, but you need to cut the sugar intake. Healthy eating is key when you want to lose fat. Ditch sugar, big time, and no buts.

You do know where I’m going with this right? It means you have to get rid of the “added sugar” too that includes the beverages and other food items like cookies or candies. Several studies came with a similar result: sweetened beverages do cause belly fat.

Increase the fiber intake 

What good is a rich source of soluble fiber? Foods like beans, nuts, oats, and vegetables are a good source of soluble fibers and quite popular means of losing unnecessary fat too. Intake of fiber will make you feel fuller, your bing-cravings will decrease which will help in the low-calorie intake. 

Plus, on the bright side, soluble fiber is health-friendly and packed with nutrients. So yes, if you want to get rid of love handles without workout add this to your strategy too. 

Take control of the stress 

Your emotional and mental condition also has a negative or positive impact on your body. Rule number one for any fitness goals is to focus not only on your physical health but your emotional well-being too. 

Once you stress your body will release the “stress hormone” which contributes in gaining fat. So if you ask me how to get rid of love handles fast then also pay close attention to your mental and emotional wellbeing too to function normally. 

Last but not Least Words

There are natural ways to get rid of love handles but it's your determination that will always help you to attain the desired waistline. Always try a new routine, eat organic foods, and get the fiber in your body. Combining the right method you can easily get rid of love handles. 

So are you willing to take the pledge?

The post How to Get Rid of Love Handles: A 7-Step Guideline for Beginners appeared first on Wellness Pitch.

Women with high arches, flat or wide feet have some peculiar options to choose from various brands that offer a great variety in running shoes. Which brand is the best is hard to say as to each its own right? Nike, Adidas, Asics, and Brooks, etc are some of the really reliable sports brands that sell valuable footwear for both genders.

But the question is: which one is the right choice to backup your fitness goals?

Keep your hopes high as the best running shoes for women are in stock!

Running shoes are the most important part of any exercise regime. Whether it's a walk in the woods or a hike on the mountain, they provide the much-needed support and help to distribute the weight and support of the arches too. Best running shoes for women with high arches must be adequate, have the right cushioning, arch support, and most important stability. 

Whereas the best running shoes for women with flat feet need to take stability, support, motion control, and long-lasting qualities into account and so on. 

Nike, Asics, and Brooks Running Shoes for Women

With much testing and trials, the top three brands worked out in our category of best running shoes for women; Nike, Asics, and Brooks. 

It doesn't come as a surprise as these are well popular brands and their sports products are known for looks and technology that they offer to runners especially for women with high arches, flat or wide feet.
In our opinion, the best running Brook shoe is the Brooks Ghost 12. Why? It's perfectly balanced, is lightweight, and is also one of the best running shoes for women with high arches. It also has the right cushioning, arch support, the stability that makes it a perfect fit and makes the runner comfortable too. 

Nike is also an excellent choice for the day for their strong commitment. The best Nike running shoes for women are the Nike Air Zoom Vomero 14! Equally responsive cushioning, a perfect blend for runners. 

Whereas if you want to look in the Asics corner it's easy to say that the best Asics running shoes for women is the Asics Gel Kayano 26 known for its firm foam in the midsole. It helps to prevent pronation and lets the runner run with easy movements. 

Running Shoes for Overpronation, Beginners, and Shin Splints

Do you know which are the best running shoes for women with a flat fleet? Brooks fits in perfectly as they are easily suitable for women with flatter arches. But what about running shoes for overpronation or shin splints?

Where Brooks Adrenaline GTA 20 is a suitable option as the best women’s running shoes for overpronation, then ASICS women's Gel-Venture 6 running shoes are a fantastic choice for women suffering from shin splints. Now, the best way to avoid shin splints is to avoid overpronation. For a runner or someone who loves a good run or a walk make sure to find a good pair of running shoes that keep the ball and heel of the foot stable. This is extremely necessary for women with high arches. 

Things to keep in mind for the Best cushioned running shoes for women

Running shoes are not only trendy but with their technical and trendiest features they make up for an excellent product. Keeping this in mind, if you are a runner, then the best approach is to look for shoes oriented, for example, to heavy people, or have cushioned soles or can be replaced by better shoe insoles, among other features that you can check out next:

• Ankle support

It’s not too much to ask for when you need the best cushioned running shoe. Running may be one of the cheapest sports to exist but your fitness takes a hit with  ZERO ankle sport. To avoid a loose balance, you need a running shoe that snuggles like a glove. For instance, running shoes should be lighter and designed based on general group tendencies; those are the best running shoes for ankle support. 

• Overweight women/heavy women

Losing weight is hard, therefore if you are overweight then read the sizing labels carefully. Best running shoes for overweight women are always focused on the shoe’s length and width. The numerical sizes may differ in the US, UK, and even Japanese. A pair of Asics Gel Kayano 27 comes highly recommended for its softness and stability. 

• Cushioned running shoes

Did you try a Nike Air Zoom Pegasus 37? Known for its bottomless cushioning, you will feel really comfortable while running a mile. It's known as the best-cushioned running shoes for women. Since women’s units are softer this piece here delivers a springy toe-off. 

• For knee pain

Running shoes is meant to make your running activity easier on your body especially if you suffer from knee pain. Always choose a pair that indicates flexibility but is a lot suitable for overpronators too, the same goes for knee pain. So in our opinion, the best running shoes for the concrete run should give you a stronger balance. See a specialist before you drive to workout (even if its a regular run).

• For narrow feet

Not every woman has wide feet. Some of you may have narrow feet which makes it equally hard to find the right running shoe. So to ease your mind, Brook’s once again come to save the day. Brooks Women’s Ghost 12 running shoes have the advantage here.  Its an affirmative overall package and considered as the best women’s running shoes for narrow feet.

Conclusion

Adopt a healthy lifestyle is what every woman should opt for. Keeping the age, weight, or chronic pains in mind, the market is liberated with products that act as an effective tool. And so to bring your muscles into action. At the end of the day, you need running shoes that give 360-degree support. 

The post Best running shoes for women with high arches, Flat and Wide Feet appeared first on Wellness Pitch.

Stress varies for several reasons but exerting the pressure by a cardio workout routine or even with yoga gives some eminence of control over your mind and body. Getting just medical treatment is not enough when it comes to stress, which is why exercise as stress relief is a great way to deal with things.

Exercise as stress relief is the plausible solution for all…but how?

Stress is distorting mentally and physically. It is believed that physical exertions are the best way to recover from stress. That being true, one question pops in mind: do physical stress rules out mental stress?

Exercise promotes relaxation. People suffering from stress and anxiety usually lash out on others, this happens when they are irritated or either tend to get angry. Instead of lashing out and making others suffer without good reasoning, exercise will act as physical stress for you. It keeps your mind singularly motivated and produces endorphins too which keeps you at runners high.

The sense of well-being is what people experience after undergoing a session of exercise. So the answer to the earlier questions is Yes, any physical activity (including exercise) will take off your mind from worries and other stress. Exercise requires focus while you are doing one set of pushups or even cycling it engages your brain with the physical task you are doing. It doesn’t leave room for any other worry for the time being.

Do you feel better after doing an exercise? Well, that's how you know exercise as stress relief really works.

Qualitative benefits of a daily exercise

Who says workout is only about losing weight? Get your facts straight; because it's not only about losing weight, it's about being mentally, emotionally, and physically fit. If you think “mood booster” is the best benefit you get from doing a regular exercise then let's enlighten you towards some other qualitative benefits:

• Stronger bones and muscles
• Improve the immunity and reduces the risk of getting ill
• Helps to control blood pressure
• Controlled blood pressure means an improvement in blood circulation
• Improves the sleep-deprived routine and you sleep like a baby
• Energy levels boost to the top
• Makes you confident and happy too!

Now, if you experience these all then you are moving on the right track. Our body reacts to external forces. Stress effects weight too, either you lose it or gain it. Similarly, it affects your emotions and feelings from foul play to the witty you.

How much exercise do you need in a day?

At a moderate level, 150 minutes of moderate aerobic activity suffice for the week.  It’s easier to break down exercising on a 24-hour basis.  This means a 30-minute exercise as stress relief is more than enough, five times a week.

Your heavy workload can go diagonal to a 30-minute exercise routine. so you can improvise with 10-minute aerobic exercise regularly instead of a standard 30-minute exercise. Another way is to divide the 30 minutes into a 10-minute break throughout the day. This helps you stay focus on your work gives the much-needed break to your mind and as well as body.

This means you are giving your muscles a challenge to corporate with your will and stamina to release the stress levels into physical exertion. This is why major corporates like GM (General Motors) implemented a diet and exercise strategy for their employees that ultimately led to an increase in productivity.

Types of stress redundant exercises you ought to do!

There are lots of ways you can release emotional and physical stress. However, not every exercise is meant as a relief from stress some may overload the thinking pattern and burn you before time.  so how do you choose which exercise is suitable for you? it all depends on the physical activity that helps you keep balance in your routine and lightens your mood like;

• Biking
• Jogging
• Running
• Swimming or skating (yes, skating is also an exercise!)
• Play long tennis/badminton
• Learn to dance
• Rowing

These are just the top of the chart to name a few exercises. Now, what is the most common factor in the above-mentioned exercises?

• Easy to do
• Low difficulty mode
• Engages muscles and limb coordination
• Strengthen the muscles!

This is what makes exercise the best therapy for stress relief. Even if you feel you are moving towards binge eating, adopting exercise as stress relief will do wonders for your mind and body. You can choose whichever exercise that suits you best or you can always go to a doctor to recommend a health chart to follow for fitness goals.

How to put exercise as a stress relief to work?

It’s easy to start with a generous routine with simple steps;

Contact your doctor

Always and foremost seek the consultation of your doctor. Especially if you haven’t exercised in a while, you can talk about which exercises to start and so on.

Start with easy steps

To build your fitness level learns to walk before you run. Keep things simple in the beginning and don't get overly excited otherwise, you may be open to some ground injuries.

Do the exercise you love the most

As mentioned earlier, you can start with any exercise that is your most favorite. Exercise doesn’t have to be boring you know?

Whatever you do, do it with motivation and determination. Stress is one of the many factors that can ruin your personality so don’t let it trigger your emotions and get the best you. you can overrun this by adopting a healthy lifestyle.

The post Mindful Moves: Role of Exercise as Stress Relief is a Blessing appeared first on Wellness Pitch.

Just so you know, these iconic roles do not land itself instead they land the man behind it.  For all the fitness freaks in Hollywood, his staggering growth from Baywatch Hawaii to Games of thrones to Justice League is stunning.

The Workout is all About Mounting your Fears

If you are a diehard GOT fan you’d have noticed the stark difference in Momoa’s physique in Aquaman. Let me tell you this, adopting a much strict training and diet routine would do that to the man. So do you think you have the discipline to follow into the rigorous Jason Momoa workout routine? It’s time to find out.

Let’s Begin with Aquaman's Extraordinary Diet Plan

Did you know drinking Guinness beer was part of Jason Momoa’s diet plan? Although it is not advised to drink beer when you follow a strict workout routine in building up the mass.

But the major diet was focused to convert that mass into a muscular body. Results: impending muscle gain. He cut out all the calories from the diet; means no carbs or junk food. So if you love to eat Cheerios, Doritos say goodbye to all the glazed or fried goodness you have ever tasted.

Its time you loaded up on proteins and veggies. So we have divided Jason Momoa’s diet plan into three sections according to his personal trainer, Stuart Walton did.

• Nutrition
• Balance
• Enjoyment

Momoa enjoyed a consistent healthier diet plan that helped him concentrate on his acting and further employed the macronutrient intake.

This helped him build muscle (without adding fats) and close monitoring of carbs, fats and proteins was a necessary precaution. Down below is the diet plan followed by our very beloved Khal Drogo;

• Use of veggies
• Fruits before a workout to boost energy
• Guinness beer
• A cholesterol-free peanut butter
• Honey sandwiches before a daily workout
• Chicken for the protein source
• steak
• Premium grade fish
• Supplements, of course.

Time to learn the Hidden Secret of Jason Momoa Workout Plan

Daily workouts are not an easy feat to accomplish. Even if you are a Hollywood crush still retaining a good shape comes with sweat and some more sweating.

If you recall all the popular characters played by Momoa; from Conan the Barbarian to Aquaman in Justice League the muscle contour was quite prominent with each movie. It’s easy to understand that each character has “certain demands” and to achieve the fitness goals Momoa went for Accelerated Results 7(AR-7).

This workout plan solves the mystery that left many of the fitness freaks pondering how Jason Momoa packed those bulging muscles. It’s not a mere bodybuilding technique it undermines your knowledge of fitness, bodybuilding, and muscle gain. The AR-7 Plan employs low weights and low reps with little to no rest between each set.  Here is an overall summary of how this plan works;

1. 7 sets, 7 reps with 7 seconds rest
2. 6 sets, 6 reps with 6 seconds rest
3. 5 sets, 5 reps with 5 seconds rest

You can take 1-2 minute rest in between rounds just to catch your breath. Now following are a few weighted exercises you will entertain;

• Pull-ups
• Dips
• Push-ups
• Weighted back squats

The faster your tempo is the faster you burn calories. So if you are up three times a day doing these reps and weights you will hit your fitness goal right away. The 7 in this intense workout plan is like a foundation. You follow the descending order of reps and exercises (as you can see above).

Just learning the workout secrets is not enough, you need to give your 110% of your dedication and commitment. The major benefit of following the AR-7 workout plan is that you do not require that much time to do it. If your gym is crowded this workout plan works perfectly and if also if you have a busy routine it works just fine.

If you really want to follow in Jason Momoa’s footsteps then keep pace with a muscle group, five days a week. This will improve your focus and give ample time to rest as well. Besides just so you know the handsome hunk did 100 pushups and 100 squats! And this is just the warm-up.

Natural gifts can only last so long…genetic lottery is not for granted even for Jason Momoa

The hitting a genetic lottery does give a certain advantage however relying solely on it is not a smart choice. According to Jason, he had to pack an extra 25 pounds of muscle for the role of Conan (for Conan the Barbarian). So if you think it comes easy to high profile celebrities, it does not. Most of you will struggle with maintaining a healthy lifestyle but with the right balance of motivation, and encouragement you can achieve your fitness goal just like Jason Momoa did (and still continues to do so).

Level up the game with a variety of combat exercises and see how it goes from there. As a result, you can have your hot bod and a happier lifestyle.

The post He is Hit and Hot! Jason Momoa Workout and Diet Plan’s Exclusive Details appeared first on Wellness Pitch.

Whether it's for sport, a lifestyle choice or to feel confident working towards fitness should be one of the many choices as a teen you need to make. See the bigger picture, will you?

Say Hello to Fitness Goals for Teen: These are inspirational times!

If you have ever watched some good chick lits or seasons revolving around a high school theme what is the most common thing you notice? All the jocks are in good shape. As if that wasn’t enough to inspire the teens, the new role play of Robin from Teen Titan, Peter from Spiderman has hit hard with the youth of the century big time!

So, if you want to stay fit, healthy and confident in your own body then without any further delay down below are the initial steps of fitness goals for teen you need to follow a.s.a.p.:

Take all the time you want!

It doesn't mean to go at a turtle's pace but invest your time in your routine. Usually, kids not exercising regularly have little tolerance for physical activities. Even before they start they want to quit.

So before hitting yourself with a hulk routine, ease yourself with the most basic routine. Start with small steps, let’s say a 10-minute walk is best for you if you are not used to taking walks. Just fish out those air pods, play the music and walk. Before you start, always remember to warm up a little bit so that your joints don’t feel stiff.

Once you can get used to the walking routine, spend twice the time you used to before. Small minutes can bring in big rewards.

Screen out guys

This step is very crucial. I know it's hard to stay away from your beloved cell phones, but hey if you want to do this then be committed to yourself 100%. Instead of spending time on the computer or in front of a TV opt for outdoor activity. The reason why you are as slow as snail is because you lack the stamina built during outdoor activities.

Count the hours you spend watching any screen and limit your time. Fitness goals for teens may sound cruel to your ears right now, but trust me, using that screen is not doing you any good (besides reading this article of course).

It's time for building a little stamina, after all, what's fitness goals for teens without some push-ups or leg lifts? A little mix and match with screen time give you just enough of the ample time to do pushups during a commercial. If one of the parents is reading this, then know this you are a role model for your kid, they look up to your lifestyle so if you are fitness and health-oriented yourself, kudos to you.

Workouts for teens do not have to be boring

The exercise plan must be realistic, not imaginary like superman. If your kid loves to sprawl outside take him/her out. To engage them with the right exercises in the right setting is way important than you can know. Sure enough, there are outdoor gym sessions too! So yeah, that's pretty great too.

Workouts for teens are enjoyable as long as they do not feel confined in their fitness routine. One common inspiration you can take is from the future Olympians. Their routine is rigorous to the point of killing hours and calories while maintaining muscle weight.

You do not have to strive the utter perfection but fitness goals are just the baby step towards a healthy and happy life ahead. So if you want to schedule training, never delay it.

How about some extracurricular?

There's so much ground to cover in this tutorial; school dramas, speech competitions, essay writing, and what not but let’s keep the interest outside in the open field for now.

Its time you start participating in whatever sports your school is offering you. The gym hour at school is perhaps one of the easiest ways to occupy your time running or building your stamina. Some teens are so enthusiastic they want diversified skill but buddy don’t overcharge your body. Keep your interests balanced.

It's good to talk to the coach about your interests and sharpen your skills too. Coach gets the player, you get your favorite sport to play, and it's a total win-win situation. Not so bad for a fitness goal for teens right?

Carve your cravings

Oh, don't you just love the pizza and other junk food? Well, you can kiss it goodbye for good if you slack even a little in your workout routine.

Learning to control what goes inside your mouth is the strongest of wills. If you crave superficially do you know what that means? You lack the required nutrients in your diet. Exercising will do you no good if all you inhale is the double-decker cheeseburger.

Dehydration during a workout is quite common so before you reach a burnout stage start taking fluids that bodes well with your taste. Stop munching the chips and even a pack of gum, intake the food with nutritional values.  It's not so hard to trust me on this.

The movie is a deal-breaker for the teens

You got to speak the language of teens. They surely are unpredictable and their mood changes more than the outside weather.  Fitness goals for teens must influence them to do the workouts out of inspiration rather than feeling like an obligation. Iron man was a man of his will and sheer sarcasm right? Let them learn and grow just push them in the right direction.

The post From Teen Titan to Superman: what are the good fitness goals for teens? appeared first on Wellness Pitch.

I know, doesn't sound so believable especially when you feel you are about to die. But let's enlighten your way of working out on your period.

Working out on your period means better control over PMS

If anyone ever asks to define PMS, it should be three things;

• Eat the food
• Get mad at people
• Cry about all the things
• The workout just to get a kick from it!

The first three are true however the working out part may take some time. So it’s time you learn some basic pointers. Exercising may be the last thing on your mind but the more active you are the better your periods are. It means less cramping, less heavy flow, and a good mood.

One thing to remember is during working out on your periods, your body can dehydrate easily, so keep drinking water and fluids. It will relieve any bloating too.

Say hello to endorphins

Just like once, Elle Wood, from Legally Blonde quoted, “exercise gives your endorphins and endorphins make you happy”. This is totally true by the way, working out does improves your foul mood.

Also, do not forget it improves your feelings and emotions. Exercising during periods releases mood-boosting endorphins which take off your mind from the pain and discomfort. It’s a common PMS symptom but hey, if chocolate can help prevent you from going over the edge of craziness, then so can sweating in the gym.

Consider it like this, endorphins are the natural pain reliever, so try workouts instead.

Try high-intensity interval training

Where to begin a workout on your period? Trainers indulge their clients in HIIT (High-Intensity Interval Training) because usually, estrogen and progesterone level drops during periods.

This brings the benefit of exercise for women; they can reach the carbs/glycogen that helps to lose fat during the exercise. If you are looking for smart goals for weight loss, this might be the answer to your weight gain.

Before you can hit high-intensity interval training, you need to start with a regular gym exercise routine. Add it as your fitness goal to maintain a healthy life. It’s time you make yourself proud of bringing change and fighting cramps.

Avoid yoga or strenuous exercises

What did you just say? We should avoid yoga??? That sounds absurd but truth be told, it's not. Most of you may not know this that exercising for a prolonged time can actually do more harm than good. Your body is already debating against the blood loss, pain, and hormonal changes and to put yourself through crucial exercise will suck any energy left.  Not to forget the abdominal pains during periods are plain nasty.

You can still do yoga, but avoid any inversion-type poses (in which uterus is pulled towards the head) it can cause harm physiologically.

Some of you may also be prone to nausea during heavy flow, and if such a case is with you, then avoid exercising. Otherwise, it all adds more discomfort in your physical state and lower your blood pressure too. And you need to learn when to subscribe to the idea “no pain, no gain” for the right time.

Aerobic exercise is life-saving

Instead of going for strength training (a poor choice during your menstruation), choose aerobic exercises. Research has shown the more aerobic exercise you do the PMS symptoms go down. Because your body temperature is already lower, thanks to the bleeding, you need to focus on not passing out or dwell yourself in overly loaded exercises.

Fitness goals can be achieved during periods with a walk or jogging. Remember not to exhaust yourself, so you can do a few sprints and stretch (which will feel so good!) and enjoy a protein shake.

But will doing aerobic exercises lighten your flow? Sorry ladies, it won’t. If you think exercising your way is the solution to control your flow then you are not going on the right track. Hit regular exercise and a healthy diet during your periods, which will add to the weight loss momentum.

Focus on intimate hygiene during working out on your period

Personal hygiene has a vital role in your fitness too. Workout may increase this concern for some individuals. So when you get a taste of a routine that your love for the harbor just follows some basic rules.

• Choose the right feminine products to be comfortable during your workout. You can even choose a tampon if you are comfortable.
• Or you may opt for menstrual cups or discs, but if you haven’t tried any before, don’t go exploring.
• It is smart to carry extra feminine products with you to the gym and store in your locker (if provided) in case your periods start earlier than expected. It's common to have irregular periods when you start a workout routine.

After you are done sweating and burning calories it’s time to follow a cleanliness ritual too:

• Take a bath/shower using the wash products
• Change of undergarments is necessary. Best yet keep a different pair when working out on your period.
• Always use a fresh pad or tampon afterward.
• Of course, change your pair of clothing as well.

Bottom Line

You’ve got the power to make yourself comfortable during your periods. Stay on the right course of workouts plus healthy diets. There’s no scientific reasoning to not workout during your period.  You can and you must stay in great shape mentally and physically. But if you are still in doubt due to some specific condition, then always ask your gyno about it.

The post 6 Things you Need to Know About Working out on your Period appeared first on Wellness Pitch.