A Quick Cardio Workout And Proper Diet Can Help You Lose Weight


Combining cardio with yoga and weight training makes for a more effective workout.

There’s no quick path to weight loss. No short cut. No overnight quick fix. It really takes some time to shed off some weight, most especially if you want to do it safely. Aside from being dangerous, an overnight quick fix is such a temporary solution to weight loss. You’re most likely to gain it all back. That’s just not the right way to do it.

A safe weight loss really entails a certain span of time. There’s just no way you can do it overnight. It takes time, hard work, and pain to lose weight safely. Suffice to say, it takes blood, sweat, and tears to really get back to shape.

Cardio Is The Way To Go

There are so many ways to lose weight. The best way to really achieve a safe weight loss is by working out.  That way, you can get into a healthier shape by being leaner and fitter. Wow!

The best workout you could get on is cardio. According to a Duke University study featured on womenshealthmag.com, a good cardio workout can actually burn more calories. Strength training is good but a good cardio workout can help you lose weight in a shorter span of time.

Looks like cardio is really the way to go. Even this video can attest to.it.

Cardio is a great way to burn calories and strengthen your heart.

Cardio is a great workout for weight loss but you would have to spend some time doing it. After all, great cardio workout takes time, right? Not really.

The video mentioned above presents a great cardio workout that goes for ten minutes only. Yes, just ten minutes of your time.

If you haven’t been on some kind if cardio workout, don’t worry. The cardio workout featured on the video is great for newbies as well.

A Quick Cardio Workout

There’s no need for you to spend hours on a workout. All you need for this particular cardio workout is ten minutes. The cardio workout starts out with a particular exercise called Arm Circles with Heel Tap

Were going to start with just some big arm circles and as you bring those arms around, I want you to give a little heel tap. You don’t have to try and work in any kind of order here. Just make sure that you’re moving those feet and you’re moving those arms. However fast you want to go with those circles … Just keep those feet moving.

That wasn’t so hard but it’s just the beginning. The next exercise is called the March With Over Under Clap.

Bring your hands up high. Bring your knee up high and as you bring that foot down, bring the other knee up. Up high, underneath. You really want to lift that knee up. Tuck those abs in tight as you bring that knee up so we really start to hurry up now til we have the arms and legs really starting to move. We’re going to switch about halfway. Then we’re going underneath that other leg. We’re going to switch it out. So we’re going to go under and over, under and over.  This is a great way to work the shoulders and by picking that knee up and clapping under that knee, you’re really forcing yourself to use those lower abs and use that leg.

The cardio workout starts to take its pace with the next exercise called High Knee Skip. You will start to get moving at this point.

You’re just going to start picking those knees up a little higher. It’s a great way to get that cardio up and we’re really starting to work those legs. Next, we’re going to go to the Quickstep. This is for more agility. You’re going to take a quick step forward and a quick step backward. Depending on your speed is how fast you’re going to go. You’re going to feel your calves fire up on this and go fast!  Now, whichever foot you were just leading with, switch. This is going to challenge your whole muscular system.

An important point she makes is this:

Now, we’re going to go inside, outside. You’re going to step out with the right and out with the left. Then we’re going to speed it up. You’re doing this as quickly as you can. You’re going in and out. If you make yourself go real fast, you’re going to feel your leg burn even more. If you need to work on your coordination a little bit, go a little slower. And then let’s switch. So lead with the other foot, out, out, and in.

At this point, you’re probably trying to catch your breath. Take it easy. This cardio workout is not a contest or a competition. Keep in mind that you are trying to lose weight and not beat anyone with this workout. Establish your own pace. This particular workout only takes ten minutes a day. So you can pretty much afford to do it every single day. Take it slow and get on with the next exercise.

Keep those feet wide. We’re going to go into a Squat and Punch. Lowering those hips, you’re going to keep the feet wide. Come up, give it a little twist, Punch. Down, Punch, Down. Punch. Start to speed it up now. So we’re going to get that cardio and we’re getting a little strength. You dont have to go too deep on the squats. Get that twist. Really feel that core. As you rotate, punch it out.

After the Squat and Punch, prepare yourself for the Foot Fires. Yes, this particular exercise will really fire your feet to work.

Keeping those feet nice and wide, we’re going to do Foot Fires. This is kind of an old football drill. So your feet are about as wide as this mat and you’re going to start to go quickly. Off the balls of your feet. You’re going to keep those knees slightly bent. Burn and jog it off.

Now that felt pretty good, right? Your next move is the classic Hopscotch. This shouldn’t be so hard for you to do.

We’re going to go hopscotch like back in the olden days.  One foot’s on the center of your mat and you’re going to go out and lean on the other foot and go out.

You are halfway done here. After the classic Hopscotch, go back and do some March With Over Under Clap, Squat and Punch, Foot Fires, Hopscotch, and finally Quickstep. Finally, you’re all done. You’ve just had some intense cardio workout, without spending hours working your body. It definitely is a great workout to get a lot of variety and a lot of cardio.

Make It All Worthwhile

The cardio workout featured on the video is, no doubt, intense. You’re really going to feel your body work. It will hurt and it will feel good at the same time.

The weight loss management experts at savvywp.com cautions you to not let your blood, sweat, and tears go down the drain by eating a high calorie diet. Make it all worthwhile by eating a diet that’s not only going to help you lose weight but will also provide you the energy to keep up with the intensive ten-minute cardio workout.

Diets like Nutrisystem and Bistro MD can help you keep up with the intensive ten-minute cardio workout. The complete meals from Bistro MD will provide you the right amount of calories without sacrificing carbo intake. Nutrisystem, according to Nutrisystem reviews we came across, provides shakes and meals with just enough calories and protein to help you lose and manage your weight.

You need your carbo intake to keep up with the intensive ten-minute workout. With Bistro MD, you get your carbo intake without overloading on the calories. The pre-portioned meals of Bistro MD will assure you that you are within your limited calorie intake without skimping on the nutrients your body needs to work out.

According to a fitness expert featured on shape.com, you really need to consider the calories you take in. For you to do that, you need a healthy diet that can deliver the right amount of calories so that you can eat well and still lose weight. Thats exactly how an intensive ten-minute cardio workout and a portion-controlled diet like Bistro MD can help you lose weight.

Say Good Bye To Fatty Arms


Certain weight training exercises can help tone your arms.

No one likes fatty arms. They just don’t look good. Sure, you can conceal them from time to time. However, there are times when you just want to wear something really fashionable that entails you to show your arms. With fatty arms, you just can’t do that. Somehow, you will feel conscious about showing your fatty arms.

According to livestrong.com, having fatty arms is the result of not working out and eating a diet that’s high in calories. With that kind of sedentary lifestyle, you end up storing fat in your arms and in the other parts of your body as well.

To make matters worse, you are most likely to get fatty arms as you get older. Medline Plus states that body fat increases and lean muscle decreases as you age.  So it really is pretty inevitable to get fatty arms.

Causes Of Fatty Arms

The most interesting reason why most women get fatty arms is this. According to shape.com, low-testosterone levels can be the cause of fatty arms.

There are various reasons why testosterone levels are low. It could be attributed to an inadequate intake of protein. It could also be that the body is deprived of sleep and an intensive physical workout.

However, the most shocking reason as to why most women end up with fatty arms is the fact that there is an increased estrogen level brought about by eating meats and dairy products that have been injected with hormones.  So again, it’s about diet.

If you are struggling to get rid of your fatty arms, take a good look at your diet. Are you sure about your meats and dairy products? Do you know where they are coming from? If you have no idea, whatsoever, where your meats and dairy products are coming from, then it’s time to change your diet.

You need a diet that’s all natural, says the weight management experts at 52sl.net. If you think that kind of diet is hard to find, it’s not. There is a diet called Bistro MD and it’s a diet delivery service that offers food dishes that are made from fresh ingredients.

Unlike the other diet delivery services, Bistro MD is committed to deliver all natural foods. As a matter of fact, their food sources don’t contain dangerous chemicals and are not injected with any kind of artificial hormones. If you want to stay away from those hormone-laden food products, then it’s best you consider this healthy diet.

A Quick Workout To Get Rid Of Fatty Arms

Eating a healthy diet of natural foods is not enough. If you really want to get rid of your fatty arms, you need to work out your shoulders, biceps, and triceps.

This video shows you a workout that contains 12 exercises guaranteed to help you say good-bye to fatty arms.

The first exercise is the Standing V Raise:

Grab those weights and let’s get going. We’re going to start off with working our shoulders. So I want your hand on your weight. Your thumbs are going to be facing forward and we’re just going to lift out to the side into a V. Our shoulders are going to be leveled with our arms. It’s just straight out. We’re going to have 15 of these and give me a slight bend in your knees as well so we’re not over flexing our legs and just get comfortable. Squeeze those abs as well. Be nice and center in the core and just bring those weights up to the side.

She also noted and added:

I’m using three-pound weights here. So you can test out what you need to use. You don’t want to go too heavy. Keep that back nice and straight as well …you just got five to go. You should be feeling it on those shoulders. If you can’t feel it, you need to use higher weights.

Now, that’s just the start. Still focusing on the shoulders, here is the second exercise. It’s called the Shoulder Press.

We’re going to have our arms out here like this. Bend again on the knee. I’m just going to push up. Fifteen, okay?  Keep it going. Keep that back nice and straight, pull that tummy in and just bring your arms up and down.

After doing fifteen Shoulder Presses, it’s time to do some Kickbacks. This exercise is going to help develop your triceps.

This one you need to come down. Your weights are going to be where your hips are and we’re just going to extend back out. We’re going to do both arms at the same time. So fifteen of these. You’re holding your weights like you did when you did that first V, okay? So same thing, thumbs facing forward and extend back. Nice lower bend in the knees this time.

The next exercise still focuses on your triceps. It’s called the Tricep Extensions and you would need heavier weights for this particular exercise. Here’s how it goes.

If you’ve got something heavier at home, you’re going to need this. I’m going to hold the weight like this, above my head and I’m just going to drop the weight down above my head. So we’re going to have fifteen of these. As you can see, it’s not a massive movement. I’m just moving the weight behind my head. I want to keep my back nice and straight. Again, if you want to put a slight bend in the knee, you can. You’re going to feel those triceps burning. Keep it going. You got to put in the effort to get those strong arms and breathe. Make sure you’re inhaling and exhaling.

Back to the three-pound weights, you’re going to have to do some In & Out Curls. In this exercise, you will be working your bicep muscles.

We’re going to hold those weights that we did earlier with our thumbs facing forward. We’re going to bring them up and then we’re going to turn our palms out and take them out to the sides. So we’ve got twenty of these and this counts as one. Let’s keep it going. Bend in those knees again. Get yourself comfortable.

At this point, the video shares a friendly reminder. It goes:

You gotta finish this whole workout video so that you get that full upper body torso.

The rest of the video shows more exercises that can help you get rid of your fatty arms. The Inside Curls work out your bicep muscles. The Reverse Flys and the Hawk Raises work out your shoulders.

The Dips and the pushups will work on your triceps. While the Reverse Curls will take you back to working on your biceps again.

The last exercise is the Curl Holds. You’re going to have to do this one very, very slowly, five times. It looks pretty easy but considering the slow pace you need to be on while doing this particular exercise, you are going to really work out your muscles and you are going to feel it, no doubt.

The Perfect Combination To Say Good Bye To Fatty Arms

While fatty arms could be attributed to age, you can still work around it. You just can’t give up the dream of having great looking arms simply because you’re past 30 already.