Tips For Getting Started in the World of Cardio Exercise

Aerobic exercise (sometimes called just “Cardio”) is any exercise that condition your cardiovascular system (heart and lungs) for a better performance.

So, anything that makes your heart pump and your breath pant is aerobic exercise.

It means that if you go running right now and you start panting after few meters you need to train with aerobic exercise.

Aerobic exercise is VERY important. You can’t actually think you can avoid it. You must make time for it as an important part of your life.

Let me give you an example to let you understand the importance of this kind of workout.

If your heart was the engine of a car, you know that if you never change the oil, or the filter, or you don’t do the proper maintenance, that engine will break down and your car will be unusable.

Aerobic exercise is the maintenance your heart needs in order to keep the blood and your body clean for the best performance.

So, what aerobic exercises are out there? Well… many! Many ways in different forms and likes, what ever you feel comfortable with, it’s your exercise. Just go for it.

I will name a few of the most popular in a moment but before you get in to hyper fitness Rambo mode you should consider how hard should you train at your age for your heart using your Target Heart Rate (THR).


Cycling is an excellent form of aerobic exercise. If you like biking this is your treat.

You can use your bicycle or a bicycle machine you can find in your gym (or maybe you have if at home)

Cycling burn up to 900 calories per hour when done properly. Works on legs and cardiovascular system and is relatively safe because does not impose much stress on the joints of your body.

Of course if you have a bicycle to ride outdoor you will enjoy the freedom of space and the awesome view you may have around.

However if you live in the city you will not be able to enjoy much of fresh air in the middle of the traffic. If you count also the possibility of any accident you should consider very clearly if is more convenient for you to train indoor or outdoors (not considering the weather of course).

An important point I would like to make sure you understand is the adjustability of the seat. The bicycle or the machine you are going to use for your training should have adjustable seat to allow your leg to be slightly bent when extended.

The position of your body when working out is not much important as you will change it anyway during your training, but the most important point is that you reach your THR.


Like Cycling, Running can be performed outside in the fresh air or indoor on a treadmill. Even if I would always prefer training outdoor sometimes the treadmill can offer some pretty good reasons to workout indoor.

Running is very popular and is difficult to see a gym without a proper set of treadmills for its customers.

On a treadmill you can set a constant speed and an inclination to have a steady intensity of your workout and it’s easy to monitor different information about your body and your performance on the display (Heart rate, speed, averages, distance… ) and record your progresses.

Beside the fact that you are running on an even surface you can also benefit of a clean air and no weather problems, avoiding any excuse to workout.

Compared to other forms of exercise, running have a certain amount of orthopaedic stress and the trauma to your joint can range between 1.5 to 3 times your body weight each foot step.

I highly suggest running as your aerobic workout only if your knees and joints are in good health.

Stair Climbing Machine

In the last ten years became the most popular in most gym.

The stair climbing machines have 3 main characteristics: Safe, Time efficient, Functional

These machines come in 2 forms:

  1. Independent stepping action: Each step operates independently from the other step
  2. Dependent stepping action: They are non-functional by design and they can cause orthopedic trauma to your knees, hips and low back.

Of course you should go only with the first one. Independent stepping action machines are the most used in therapeutic medical facilities.

It doesn’t really matter where you put your hands while working out on these machines, but I suggest you to try to keep them down straight like in a walking motion. In this way you will also train your core (abs and back) improving your balance at each step.


Rowing is my favorite aerobic exercise (just because I like it) and it burns calories like any other exercise.

It’s another excellent choice for develop aerobic fitness and it does a fantastic workout.

It conditions heart and lungs without any orthopaedic trauma like jogging or stair climbing machine and it’s a good workout for the muscular system too.

When properly performed this exercise involves most of the major muscular groups of your body. Around 70% legs and 30% arms are engaged at every row strike.

If you are looking to develop your upper body this workout will place a considerable demand on your back muscles (lats, posterior deltoids, rhomboids) and simultaneously improve your aerobic fitness.

However I have to say that you should take your time to learn the correct position and technique to properly perform this exercise. Make sure you check with a fitness professional about the correct movement and different kinds of machines available.

Cross Training

Cross training is not one exercise or “one machine’.

Cross training is the mix of different exercises during your workout session.

It’s good to mix up exercises in order to train different muscles to perform different movement.

While your heart and lungs will be well trained if you switch between one exercise to another (let’s say from cycling to running for example) your muscles may not be able to perform their best on running because they were trained for cycling.

Alternating exercises will develop all muscles involved in any activity and help to avoid injury during training while giving a more complete workout.

Considering that the aerobic workout should be performed minimum 20 minutes per session 3 times a week, you can easily come up with your own program as follow:

Monday: 10 minutes running + 10 minutes stair climbing

Wednesday: 10 minutes rowing + 10 minutes cycling

Friday: 10 minutes stair climbing + 10 minutes rowing

I would recommend of course to start with what you like the most. Follow the guidelines on how hard should you train at your age for your heart using your Target Heart Rate (THR) for the best results.

Remember that it’s only up to you to make your change. Now you have few more suggestions on how to get started.

Keep going, don’t stop, make it a lifestyle!



Come to  and buy all your equipment here

Weight loss exercises

I am writing this article to give people an idea of what to do to burn calories. I am told “I work all day, I sit behind a desk for 8 hours, then when I get home, I must cook, clean and catch up on the soapies, don’t you have a pill I can take to lose the weight?”

Is this you? You’re not alone. Because of their jobs, a lot of people spend long hours sitting down. Imagine having a job that depends on working in front of a computer for eight hours; not to mention the lack of time to be physically active. After work, it’s better to just stay at home and sleep or watch TV, right? But hey, that’s dangerous to your health and even worse on the hips and belly. For this, you shouldn’t be stuck in that kind of lifestyle. You need to find ways on how to become physically active. Do you know at least 5 best exercises? Heart health is one part of your well-being that you should be mindful of. But no, you don’t have to do hardcore physical activities. Here are some simple cardio exercises that are easy to do:

  • Walking

Brisk walking is the most natural and easiest form of exercise. You can have fun while walking, too. Take a stroll around your suburb with your pet dog or while listening to your iPod. And for your information, walking can likewise give you the relaxation that you need. It clears your mind and helps you organize your thoughts. It’s actually better than sitting on your couch while watching TV. To burn the calories and really get the heart beating, you must walk one lamp pole length as fast as you can, and the next slowly to get the heart to relax, then walk the next one as fast as you can, then relax it and so forth. This walk will burn calories; it will get rid of the fat and will obviously better the cardiovascular muscles in your body. When this becomes just a walk, and you want to intensify it, why not buy our ankle and wrist bands, this will get the shoulders and legs working harder and intensify the workout burning more calories than without them.

  • Running

Want something that is more challenging than walking? Of course, you’ll think of running. It is definitely good for your heart and can help you a lot if you want to lose weight. If you’re not used to running, you may start with brisk walking and opt to run every five minutes. Have you ever seen someone fat at the comrades, no I didn’t think so, people who run burn plenty of calories and they remain thin. Now, you can run and you can run with a purpose. The idea of running on a treadmill for 10 minutes is good, or running on the road for 10 minutes is good, no arguments, but, a constant run will build stamina, build fitness and will burn calories increasing your cardio, but, running with the purpose to lose weight is a different run. Weight loss is about getting the heart rate up and then down and then up and then down, constant running will not do this, your heart rate elevates and then remains high. So what you need to do is intermittent running. Run slow for two lamp poles, then sprint as fast as you can for one, then slow for two and then very fast and then slow and so on. The rest will slow the heart down and recover while the fast sprint will burn the fat. To intensify your run and burn more calories, you can procure our weight vests, they come with pouches for you to add weight which will as you get stronger increase. This will build your core and strengthen your core when running with them on. Your weight will be lost with the intensity as your body will now have to work harder to run.

  • Cycling

If you love to ride the bike, then this exercise is perfect for you. You can certainly enjoy it especially if you do it with friends. You can also go solo and do cycling in the gym. You have lots of options when it comes to this exercise. And apart from being good to your heart, it can tone your lower body too. When you cycle, not only your legs work, your core and upper body cardio work too, do you know you burn calories when you breathe, and when you breathe intensely, your body will burn calories just to breathe harder. Like walking and running, the intensity of the cycle is important for weight loss. If you cycle and free down the road, you will not burn the desired calories, you need to if on the road adjust the speed either with the gears and work intensely or you need to break and star the cycle speed over and over till you burn the calories. Come and see our road bikes on offer and get the family on the road. If you cycling at home, you can do so at your leisure, even in front of the tv. So in front of the TV, you want to ride for 1 minute slowly, then for 30 seconds, you want to race and then slow for 1 minute to recover and then race for a minute, this will ensure you fat loss is done and will assist your cardio to work. See our home bikes for fitness and get going today.

  • Swimming

This is another fun exercise especially if you love the water. Apart from enhancing your heart health, swimming can also improve your muscular strength. It is likewise a better option if you’re suffering from joint problems. Swimming aerobics and training in the water was plenty of cardio and weight loss benefits, we have a whole range of aqua equipment for you to use while swimming. You can do lengths and you can exercise in the pool at home or at the gym. Come and see what we have for you to workout with.

  • Yoga

No, you don’t have to do high-level activities; there are simple moves that you can learn. Yoga improves heart rate and is a good choice if you want to tone your muscle and increase your body strength. The yoga and aerobic, pilates and bodyweight training are all excellent for burning calories and for you to move the body, stretch the body and get it working. You will move all the stress out of your body and meditate for a healthier mind, body and soul. We have all the equipment you need for this, come and see what we have to offer.


Now, are you ready to say goodbye to your sedentary lifestyle and say hello to these 5 best exercises? Heart health is undeniably one of the most important aspects of our well-being; hence, we should take good care of it. As you have learned, simple body movements can give you great health benefits. So please, don’t be hesitant to move. You don’t have to do big steps immediately. Start with simple ones. Stand up and stretch, walk a little, then run. Be consistent in doing physical activities until it gets absorbed by your system. Who knows, you may just find yourself enjoying your new lifestyle?

Does Metabolism Affect Weight Gain


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Do you always blame your weight gain issues on slow metabolism? Does every thin person make you wish that your metabolism was as fast as his or hers? We hate to burst your bubble, but slow metabolism does not lead to weight gain. Weight gain leads to slow metabolism.

What is Metabolism?

Metabolism is a series of biochemical processes that supports different bodily functions by converting what you eat and drink into energy and other metabolic by-products. Metabolism provides the body with energy for daily functions like digestion, response to the external environment, healing injuries, growth, reproduction and maintenance. Some of these are ‘hidden’ functions (breathing, blood circulation, and hormonal processes) that are active even when we’re not. Simply put metabolism helps your body burn calories and produce energy. And yes, successful weight management is strongly connected to a healthy metabolic rate.


So How Does Metabolism Affect My Weight?

Unfortunately, it’s your weight that affects metabolism. MedicalNewsToday clears the air: It is a common belief that slim people have a “high metabolism” while overweight/obese people have a “low metabolism”. This is very rarely the case. Studies carried out in North America and Western Europe have invariably shown that slow metabolism, or underlying conditions, such as hypothyroidism (underactive thyroid) are very uncommon reasons for most cases of obesity. Quite simply – most overweight people do not have an underlying condition caused by a slow metabolic rate. The weight gain is mainly due to an energy imbalance.

This energy imbalance essentially means that you’re eating more than your body’s metabolic rate requires supporting daily functions. Factors like gender – men store lesser fat than women, and age – metabolism tends to slow down as you grow older, do affect metabolism. However, other factors like the body’s muscle to fat ratio and aerobic activity also play an important role in affecting metabolic rates. Therefore, if your basal metabolic rate accounts for 60-75% of the calories you burn every day (Mayoclinic), then surely the other 40-25% is in your good hands.

Best Practises to Maintain a Healthy Metabolic Rate:

It keeps coming back to diet and exercise, but the truth is that weight gain does come from an excess of unused and stored calories. Each gram of fat stored in the body adds approximately 9 calories to your body’s calorie stores. Compare this to the mere 4 calories each gram of muscle contributes while supporting the body with power and endurance.

Here’s looking at how you can help your body’s metabolic rate to achieve optimum levels of performance:

Sleep: The chemicals that control your body’s metabolism come from the Endocrine system. When you don’t get enough sleep it changes the way this system works. This affects how your body regulates blood sugar levels and stores energy, thus slowing down your metabolic rate.

Age: Metabolism slows down as we grow older, leading to weight gain. We can combat this by being physically active when we’re young. As you hit your late 30s and 40s, your body’s muscle mass will act as a protective shield against slowing metabolism. Strength training is a proven method for warding off slow metabolism in old age.

Do not skip meals: By skipping meals you’re pretty much telling your body that you don’t know when the next meal’s coming. This slows your metabolism down, as your body tries to compensate for a lack of nutrients by conserving and saving energy. And if you aren’t physically active then conserved energy = fat storage.

Exercise: Since metabolism is influenced by your body’s muscle-fat composition, exercise helps your metabolic rate on two accounts – (1) Aerobic exercise helps boost the number of calories your body burns above and beyond a resting or basal metabolic rate. (2) More muscle = higher metabolism. Muscle burns more calories even when you’re resting.

Eat sensibly: It’s not so much about what you eat, but how much you eat. Sure. But the quality of the food you consume will only benefit you in the long run. Whether low fat foods are better than high fat foods (when both types consumed remain within required calorie range) is still debatable. But junk food, trans-fats, and high sugar foods do tend to have a negative effect on your body’s fat storage processes.

Following all of the above and still gaining weight? Get your Thyroid function checked: Since it is the Thyroid that releases hormones required for metabolism, when it slows down – your metabolic rate slows down too. But, as mentioned earlier, this is extremely rare. Besides, if your Thyroid malfunctions, chances are you’re dealing with a lot more than just a few extra kilos.

The bottom-line about metabolism and how it affects weight maintenance is that there are no shortcuts. There’s no such thing as a magical metabolic system that steps in and makes all those extra calories disappear. Better weight management through a healthy diet and exercise routine, along with sufficient sleep and regular meal timings, remains the best way to boost your body’s biochemical processes, even metabolism, to optimal levels. In other words, what most of our parents taught us when we were kids – is actually true.

Moral of the story, eat, sleep and exercise well, this is the secret to a normal metabolism.

We would like you to look through the books / DVD’s available on Metabolism and get the shipped to you right away so you can understand it better, so them now.

Increase Metabolism: Subliminal Weight Loss CD

Powerzone-Ultimate Metabolism Boosting Workout

Increase Metabolism and Lose Weight Fast, Guided Meditation and Affirmations (Sleep Learning System, Pt. 1)

Increase Metabolism and Lose Weight Fast, Guided Meditation and Affirmations (Sleep Learning System, Pt. 2)

Increase Your Metabolism: Combination of Subliminal & Learning While Sleeping Program (Positive Affirmations, Isochronic Tones & Binaural Beats)

Metabolism at a Glance

The Metabolism Miracle: 3 Easy Steps to Regain Control of Your Weight . . . Permanently

The Fast Metabolism Diet: Eat More Food and Lose More Weight

Low Calorie Meal Planner


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Low Calorie Meal Planner assisting you with your weight loss journey

Basically, the formulae of weight loss are the amount of calories in less the calories burned in a day equals your daily weight gain or weight loss. Low Calorie Meal Planner below will give you some ideas for planning your meals and I have given you the amount of calories per meal so as to allow you to easily plan the minimum of three meals a day. It is ideal to eat 6 small calorie meals a day thereby boosting your metabolism and assisting you even more to lose weight.

The ideal is to work out how many calories you need to eat a day and then plan the meals accordingly. Current calorie recommendations are as follows: •Women (aged 19-30) – 2000 •Women (aged 31-50) – 1800 •Men (aged 19-30) – 2400 •Men (aged 31-50) – 2200

These amounts are for weight maintenance (neither losing nor gaining weight), and assume little or no physical activity. As we age, our basal metabolism lowers, as does our muscle mass.

By carefully selecting ingredients, it is possible to have nutritious meals with a surprisingly low number of calories.

Here is a selection of breakfasts, lunches and dinners in the 300-400 calorie range.


300 Calories

Low Calorie Meal Planner
Breakfast Cereal


  • 2 cups of cereal
  • 8 oz 2% milk
  • 1 banana
  • 1 coffee or tea (no sugar)

325 Calories

Low Calorie Meal Planner


  • 1 cup oatmeal with raisins
  • 1 cup of fruit
  • 1 cup coffee or tea (no sugar)
  • 1 banana

325 Calories

Low Calorie Meal Planner
Scrambled Eggs


  • 2 scrambled eggs
  • 2 strips of turkey / bacon
  • 1 piece whole wheat toast
  • 1 pat of low fat butter
  • 1 coffee or tea (no sugar)
  • 8 oz water

290 Calories

Low Calorie Meal Planner
Breakfast Meal


  • 1 whole wheat English muffin
  • 2 pats low fat butter
  • 1 hard boiled egg
  • 1/2 cup of fruit
  • 8 oz fruit juice
  • 8 oz water or black coffee (no sugar)

Lunch or Dinner

290 Calories

Low Calorie Meal Planner


  • 1 bowl of soup
  • 1 small tossed salad
  • 2 tablespoons reduced fat oil and vinegar dressing
  • 12 oz water
  • 4 saltine crackers

290 Calories

Low Calorie Meal Planner
Baked Potato


  • 1 medium baked potato
  • 2 tablespoons sour cream
  • 2 tablespoons salsa
  • 1 cup sliced melon
  • 12 oz water

345 Calories

Low Calorie Meal Planner


  • 6 oz of chicken
  • 1 cup of green beans
  • 2 pats of low-fat butter
  • 1 small tossed salad
  • 2 tablespoons reduced fat oil and vinegar dressing
  • 12 oz water

360 Calories

Low Calorie Meal Planner
Chicken Salad


  • 1 large tossed salad
  • 2 tablespoons reduced fat oil and vinegar dressing
  • 6 oz sliced chicken
  • 1 cup of low fat wheat thin crackers
  • 12 oz water

360 Calories

Low Calorie Meal Planner
Chicken & Rice


  • 6 oz cooked chicken
  • 2 tablespoons of barbecue sauce
  • 1 cup of mixed vegetables
  • 1/2 cup of brown rice
  • 1 small tossed salad
  • 2 tablespoons reduced fat oil and vinegar dressing
  • 12 oz water

360 Calories

Low Calorie Meal Planner


  • 6 oz broiled white fish
  • 1 cup of mashed potatoes
  • 1 pat of butter
  • 1/2 cup of peas
  • 8 oz diet iced tea

Once you have reached your goal weight, then eat healthy and change your lifestyle to curb weight gain again. I do not advise you to stick to these diets for longer the 4 weeks.

Appetite Suppressants can be bought to take the cravings away – We recommend Duromine and Relislim

We have also included some books and DVD’s for you to get more diets and more reading information on the topic of Low Calorie Meal Plans. We recommend you check the following:

DIETMINDER Personal Food & Fitness Journal (A Food and Exercise Diary)

Conquer the Fat-Loss Code (Includes: Complete Success Planner, All-New Delicious Recipes, and the Secret to Exercising Less for Better Results!)

Weight Loss Diet & Nutrition

Autumn Calabrese’s 21 Day Fix – Essential Package

Tracy Anderson’s 30-Day Method: The Weight-Loss Kick-Start that Makes Perfection Possible

30-Day Subliminal Weight Loss Program: Lose Fat While Your Unconscious Mind Does The Work (DVD & CD)

Squats – for men and woman


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Squats  – for men and woman

Squats are often regarded as “leg” exercises, they actually offer benefits throughout your entire body, including deep within your core… No squats are not just done by men, in fact, ladies, you want a tight bum, then this is the exercise for you, I promise results. If you’re looking for a powerful way to boost your overall fitness and get some serious results — fast — from your workout routine, look no further than performing squatting exercises.

squats with resistence band

Barbells can be procured from the site

What makes squats such a fantastic exercise?

  1. Builds Muscle in Your Entire Body

Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

So squats can actually help you improve both your upper and lower body strength.

  1. Functional Exercise Makes Real-Life Activities Easier

Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.

  1. Burn More Fat

One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before. Fat around the buttocks area will burn away and the firm buttocks will develop

  1. Maintain Mobility and Balance

Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.

  1. Prevent Injuries

Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.

  1. Boost Your Sports Performance — Jump Higher and Run Faster

Whether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.

  1. Tone Your Backside, Abs and Entire Body

Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.

  1. Help with Waste Removal

Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.


What’s the Proper Way to Perform a Squat? 

Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue.2 In the video below, personal trainer and coach Darin Steen demonstrates safe squat techniques for beginner, intermediate and advanced.

  1. Warm up
  2. Stand with your feet just over shoulder width apart
  3. Keep your back in a neutral position, and keep your knees centered over your feet
  4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle
  5. Return to starting position — repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)
  6. Breathe in as you lower, breathe out as you return to starting position

Barbell squat

The ball and dumbbells can be procured by clicking the names and going to the site to buy them

Adding Squats to Your Comprehensive Fitness Routine

Exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. It’s really a phenomenal way to get the most out of your life! After reviewing 40 papers published between 2006 and 2010, researchers found that exercise reduces the risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise also slows down the rate of aging itself, even stimulating the regeneration of the energy-producing mitochondria in your cells, providing perhaps the closest example of a real life fountain of youth as we will ever find.

As with most things in life, a balanced routine works best, so you’ll want to avoid placing too much emphasis on cardio, strength training or any one type of activity. Many public health guidelines still focus primarily on the aerobic component of exercise, but this limited activity can lead to imbalances that may actually prevent optimal health.

This is why it’s so important to maintain a well-balanced fitness regimen that includes not just aerobics, but also strength training, stretching, and high-intensity interval training.


Resistance bands can be bought from our site and will assist you to perform proper squats.

Duromine 30mg Diet Plan


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Duromine 30mg Diet Plan

Weight loss drug and appetite suppressant Duromine 30mg helps by launching the process of quick weight loss. Well, let’s clarify that statement; there is no quick fat loss besides just lipo-sucking it out or cutting it off. It has to be noted that all the slimming pills (including Duromine and Relislim) are ineffective without diet and regular physical activity. A single intake of Duromine 30mg pills along with a diet plan helps people to get to a desired weight within a short period of time. Less calories in, more calories out = weight loss goals achieved.

Why use a Duromine 30mg Diet Plan

Duromine 30mg slimming pills lessen the amount of visceral fat by stimulating the metabolism in adipose cells. When following a diet plan obese people are always hungry, why, well a diet plan essentially lessens the amount of food taken in and this drop in consumption causes hunger. Thus, a single intake of Duromine 30mg along with diet allows to:

  • Not feel hungry (suppresses the appetite)
  • Consume sufficient amount of quality calories,
  • Maintain normal physical activity (Caffeine content gives you some energy.

The efficiency of any obesity therapy and goal depends on a balanced diet. Healthy diet helps to get rid of excess kilograms and at the same time it is harmless for health. The term “healthy diet” stands for eating only natural and freshly cooked meals. During the use of Duromine 30mg capsules, it is recommended to remove from daily diet any semi-finished foods and fast food, so no more food that can be bought or drank on the run.

How to create Duromine 30mg Diet Plan

When composing oneself a diet plan, person should exclude from it any bakery and confectionery products, fatty dairy products, refined sugar and fatty meat. Hence, it is recommended to eat more fruit, vegetables and fresh juices than other foods. Be careful of not overeating fruit and juices as these contain sugar and you don’t want too much sugar either.

Of course, you can use a ready-made diet plan. But it is better to compose your own diet plan for effective weight loss. So, if a person wants to become slim, his daily diet should contain protein, fats and carbs. There is no perfect combination of these ingredients. But nutritionists advise to stick to average index, which suits most overweight people. Now, the daily diet must contain:

  • About 50% of carbs – raw fruit, vegetables, wholegrain products and beans;
  • About 30% of protein – meat, fish, dairy products, eggs, nuts and various cereals;
  • Maximum 20% of fat – fish, nuts, cheese, oils (except nut-oil and palm oil).

What else is needed with a Duromine 30mg Diet Plan

When using Duromine 30mg pills, it is not enough just to keep a balanced diet. Physical exercises must be included into any diet plan. Thus, workouts, combined with Duromine 30mg slimming pills and diet plan help in weight loss by reducing the body fat, but not the muscle tissue. Running, walking and basically elevating the heart rate to 140 beats per minute and then reducing and increasing is a formulae for weight loss.

Every person chooses an individual intensity of workouts, unfit people will not be able to keep up with a high intensity plan, needs to gradually work into it and get going. It is recommended to begin workouts with simple exercises, increasing the training load gradually. The combination of physical exercises and diet plan with Duromine 30mg pills help you to lose weight quickly and effectively in a short time, the pill and diet wil not be effective alone, you need to exercise.

Will the Duromine 30mg Diet Plan last forever

Kilograms lost during the therapy by means of Duromine 30mg capsules will come back rapidly, if a person returns to his old eating habits once the therapy is over. In order to keep the weight loss result for long, obese people should constantly adhere to diet restrictions. Weight loss is a lifestyle change to make it forever.

If you want to start losing weight at the first week of your obesity therapy, make yourself a diet plan before using Duromine 30mg capsules. Healthy eating and Duromine 30mg pills will help you to get both fast weight loss and good health. Well, if it is hard for you to make up an optimal diet plan, you can get a competent pharmacist consultation before purchasing Duromine 30mg pills online.

Some patients have complained about the moods which are not a norm, so we recommend Relislim S6 as this act in the same way.



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How to Lose 20 Pounds in 30 Days without Exercise

It is possible to lose 20 pounds of body fat in 30 days by optimizing any of three factors:

Twenty pounds for most people means moving down at least two clothing sizes, whether that’s going from a size 14 dress to a size 10 or from an XXL shirt to a large. The waist and hips show an even more dramatic reduction in circumference.

There are just five simple rules to follow:


Avoid any carbohydrate that is, or can be, white. The following foods are prohibited; except for within 30 minutes of finishing a resistance-training workout which apparently you not doing:

All bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading. If you avoid eating the aforementioned foods and anything else white, you’ll be safe.

Just for fun, another reason to avoid the whites: chlorine dioxide, one of the chemicals used to bleach flour (even if later made brown again, a common trick), combines with residual protein in most of these foods to form alloxan. Researchers use alloxan in lab rats to induce diabetes. That’s right—it’s used to produce diabetes. This is bad news if you eat anything white or “enriched.” Don’t eat white stuff unless you want to get fatter or sick.


The most successful dieters, regardless of whether their goal is muscle gain or fat-loss, eat the same few meals over and over again. There are 47,000 products in the average SA grocery store, but only a handful of them won’t make you fat. Mix and match from the following list, constructing each meal with one pick from each of the three groups.

I’ve starred the choices that produce the fastest fat-loss for me:


Eat as much as you like of the above food items, but keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of French fries (chips), potatoes, or rice. Surprisingly, I have found Mexican food (after swapping out rice for vegetables) to be one of the cuisines most conducive to the Slow- Carb Diet. If you have to pay an extra R20 to R40 to substitute at a restaurant, consider it your six-pack tax, the nominal fee you pay to be lean.

Most people who go on “low”-carbohydrate diets complain of low energy and quit because they consume insufficient calories. A half-cup of rice is 300 calories, whereas a half-cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load. Eating more frequently than four times per day might be helpful on higher-carb diets to prevent gorging, but it’s not necessary with the ingredients we’re using. Eating more frequent meals also appears to have no enhancing effect on resting metabolic rate, despite claims to the contrary. Frequent meals can be used in some circumstances but not for this reason.

The following meal schedule is based on a normal day schedule. Adjust your meals to fit your schedule, but make sure to have your first meal within an hour of waking.

Meals are approximately four hours apart.

  • 6:00 A.M.—Breakfast
  • 10:00 A.M.—Pre-lunch
  • 13:30 P.M.—Lunch
  • 16h00 P.M.—Pre-diner (Normally before I rush home)
  • 19:00 P.M.—Dinner
  • 20:00 P.M.—Glass of red wine and Discovery Channel before bed J

Here are some of my meals that recur again and again:

  • Breakfast (home): Scrambled Egg, pourable egg whites with one whole egg, black beans, and mixed vegetables warmed up or cooked in a microwave using Pyrex® containers.
  • Lunch (Mexican restaurant): Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole.
  • Dinner (home): Grass-fed organic beef, lentils, and mixed vegetables.


Drink massive quantities of water and as much unsweetened tea, coffee (with no more than two tablespoons of cream; I suggest using cinnamon instead), or other no-calorie/low-calorie beverages as you like. Do not drink milk (including soy milk), normal soft drinks, or fruit juice. Limit diet soft drinks to no more than 16 ounces per day if you can, as the aspartame can stimulate weight gain. I’m a wine fanatic and have one to two glasses of red wine almost every evening. It doesn’t appear to have any negative impact on my rate of fat-loss. Red wine is by no means required for this diet to work, but it’s 100% allowed (unlike white wines and beer, both of which should be avoided). Up to two glasses of red per night, no more.


Humans don’t need fruit six days a week, and they certainly don’t need it year-round. The only exceptions to the no-fruit rule are tomatoes and avocadoes, and the latter should be eaten in moderation (no more than one cup or one meal per day). Otherwise, just say no to fruit and its principal sugar, fructose, which is converted to glycerol phosphate more efficiently than almost all other carbohydrates. Glycerol phosphate → triglycerides (via the liver) → fat storage. There are a few biochemical exceptions to this, but avoiding fruit six days per week is the most reliable policy. But what’s this “six days a week” business? It’s the seventh day that allows you, if you so desire, to eat peach crepes and banana bread until you go into a coma.


I recommend Saturdays as your Dieters Gone Wild (DGW) day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick each Saturday and don’t want to look at any junk for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function and conversion of T4 to T3, etc.) doesn’t downshift from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia. There are no limits or boundaries during this day of gluttonous enjoyment. There is absolutely no calorie counting on this diet, on this day or any other. Start the diet at least five days before your designated cheat day. If you choose Saturday, for example, I would suggest starting your diet on a Monday.

Let me know what works for you, this certainly worked for me and plenty of my customers too.


Yourfitstore Walking for Weight Loss Bundle

Yourfitstore Walking for Weight Loss Bundle


Spinning Exercise Is Best for Body Building


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Spinning Exercise Is Best for Body Building

You will find lots of benefits that suggest a spinning exercise as the correct type of work out for the full physique stimulation. Spinning is executed utilizing a stationary bike. You generally begin at a reduced speed and then increase the intensity of the exercise; the heart rate will get higher, much more blood is pumped within the blood vessels and the major muscle groups are activated at the utmost. Lots of people get captivated with the excitement of the spinning exercise, and it is precisely in here the danger of over-training is situated.

Spinning Exercise Is Best for Body Building

It is easy to overdo while running in your stationary bike, that is why you should know your limitations and pay focus towards the indicators that you physique transmits. Make certain you choose the kind of bike that provides the most convenient position related to your size. Thus, the seat should reach your hip level so that you don’t bend the legs too much while you are performing the physical exercise. An additional aspect worth thinking about here will be the type of footwear you choose, simply because they ought to be considered a match for the use on the exercise bike.

You may feel inclined to make use of your soft running footwear; however, you will be much more convenient in stiff-soled footwear. If you are performing the spinning exercise really often for long intervals of time, you might even think about wearing cycling footwear, which is particularly created for bike use. The exercise as such is very extreme, and you will perspire a lot more than you could envision. Whether you work out in your own home or at the gym, you should have a towel and water close at hand to get to when you require this.

Other than cardio and weight reduction advantages, a spinning exercise that you perform regularly will also enhance the physique posture. This happens since the use of the stationary bike strengthens the stabilizer muscle tissues around the hips and shoulders, which undoubtedly lead to correct physique alignment. You will feel a great deal more healthy and in higher spirits by including normal physical exercises in your lifestyle. Mention should be produced that the spinning exercise could be complimented by other types of routines.

So you wonder then how the bodybuilders get their bodies so cut, well, yes, they exercise their butts of during the off seasons to build muscles, then when it comes to competition time, the diet and cardio workouts are boosted to lose the weight, fat, water and the toned muscles come shining thru the bubble wrap. You might not be a body building competition planner, but, cardio is impotent and instead of hurting your knees on the treadmill, ride a spinning bike

Spinning Exercise Is Best for Body Building.

Browse our products now and see the products we have to offer from Amazon’s stores, they will accept your payment and ensure the products are delivered to your door as promised.

Feel free to click the links on this post and get referred to the suggested spinning products to resolve the need you have.

Act now, buy your products and get the weight of while you watching TV.


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Spinning Bikes

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Why a stationary bike?


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Why a stationary bike?

An Indoor Bike in reality is a nice elaborate approach of saying ‘stationary bike’ and it plainly means indoor riding. It doesn’t matter if you’re in the gym or at home, you’ll enjoy the merits – and some bonuses as well.

As your Indoor Bike is left undercover, you can train whenever you want, there’s no foul weather to fuss about; no precarious streets; nothing that may nick the tires; no abusive road users; or not so bicycle-inauspicious pedestrians or cops. To me, well-being is a key consideration, same as being able to step off the bike and pause your workout without riding or driving home.

Raking in the budget reasons, in any case, you’re going to discover that owning an Indoor Bike is more economical than, say, a treadmill; this one I like, if you possess a bike at this time, you could attach it to a cycle trainer, inexpensive still – in this case you enjoy both the benefits of indoor and outdoor cycling. The Indoor Bike eventually pays for itself; gas to gym, gym fees, clothes and so on to fit in with the gym trends etc, these all add up, the costs of an Indoor Bike pays for itself.

Why a stationary bike?

Is It Easygoing On Your Body?

 That yet again is determined by what you require. If you suffer from back or knee aching or want to burn a great deal of weight, riding an Indoor Bike is easy going on your body than say a treadmill. Many rehab patients, cardiac arrest survivors; cancer survivors and the like all start with an Indoor Bike and then other equipment.

What Else?

 You don’t have to wear a helmet or be attentive – very attentive – of your environment. These days the guys on bikes or the walkers are being mugged and robbed of their bikes and personal belongings. People on bikes have to ride in groups or on safe roads and if you at home, you don’t have to worry about those factors at all.

You could program your bike to reproduce outside landscape. This is done with the bikes which have programs on them, alternatively, the tension knobs can be turned for incline or decline rides, even better is to buy our DVD’s which will be like having a personal trainer in your house for free whenever you want them to be there, as loud as you want to and you can pause it when you need to and answer the door.

Whilst you pedal, you may read, talk on the phone, or even watch TV – try doing that on the open road. The babysitters or other might not be allowed to be left at home and the troubles when you have to go out for an hour might be the excuse not to exercise, so if you have an Indoor Bike at home, you will be able to take care of all of that. Watch a TV series; lose weight all in one, amazing opportunity.

Enthusiasm: No worry, you can join a spinning class on your own TV, the class will not be watching you, but, it feels like you there.

Because the pedals are fitted with clips – no unique shoes are required. Some of our pedals have cleats for which you will need shoes, some have straps to fasten.

Why a stationary bike?

Some Drawbacks

You will need to have high tolerance for exercising bikes, and if you choose the gym, sharing it with the rest.

Indoor Cycling only works on your lower body, favorably if you had a machine with handlebars which allows you target the arms and upper back too. Alternatively incorporate dumbbells, resistance bands to work the upper body too.

 If the saddle is painful, an aching bottom is the result. We stock various different seats, so you can buy a more comfortable seat. You can also procure padded pants for the buttocks which does not make it so sore.

 The information on the bike might not be precise. Ensure you read what the bikes specs are, what is included and know what your needs are. Our store provides a detail spec of the Bikes.

 It is a great and cheaper method to stay fit and take pleasure in working out; it is as well good to refer with a doctor prior to embarking on any engaging exercising.

Why a stationary bike?

Browse our products now and see the products we have to offer from Amazon’s stores, they will accept your payment and ensure the products are delivered to your door as promised.

Feel free to click the links on this post and get referred to the suggested Indoor products to resolve the need you have.

Act now, buy your products and get the weight of while you watching TV.


Links to the Amazon Store, click the links and go buy your gear now!!

Indoor Bikes

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Schwinn A.C. Sport Indoor Cycle Trainer

Bike Lane Premium Trainer Bicycle Indoor Trainer Exercise Machine Ride All Year

Indoor Bike For Weight Loss, Stronger Heart, And Stress Reduction


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Indoor Bike benefits – Weight Loss, Stronger Heart, And Stress Reduction

Indoor Bikes became popular with the invention of cycling classes or spinning classes in the 80’s. In such classes, a group of people perform intensive training on Indoor Bikes. An instructor leads the workout and music motivates the class members. As a result, more and more Indoor Bikes get used for cardio exercises at home. Such calorie consuming workout supports weight loss but is also beneficial for general health and fitness. See our DVD’s and books to learn more on spinning.

Indoor Bikes often are considered to be expensive, but there is a wide range of prices as well as famous brands. A lot of them cost more than 1,000 Dollars, and they are mostly worth the money. Spinner, the flagship of indoor bike producers, offers at least 3 indoor cycle trainers between 1,000 and 2,000 Dollars. That might be too much for many people especially for beginners but, believe me, you buying quality and durability, so pound shy penny foolish is the way to think. Other brands, such as Stamina, ProForm or Sunny present Indoor Bikes for list prices around 450 – 600 Dollars. Often we can get those bikes for about 300 Dollars. Come and see our store, it has bikes from under 200 dollars to the expensive and advanced bikes.

It is the technology that makes an Indoor Bike remarkable. The flywheel technology simulates a real bike ride with momentum and inertia. Users can increase or decrease the frequency of pedaling to simulate changing speed. They can simulate different gradients with a little knop, and, for example, stand while pedaling to master the “steep hill”. See our DVD’s to simulate this visually.

Indoor Bike For Weight Loss, Stronger Heart, And Stress Reduction

Healthy indoor cycle training begins with a warm up phase. The exerciser pedals comfortably for 10 minutes. Then the harder training follows, such as simulating a bike ride in a hilly area or simply an energetic ride on the same level. Interval training is another exciting workout what can be performed extremely well on an Indoor Bike: After the warm up, we alternate longer phases of slower pedaling with short phases of intensely pedaling, for example, two minutes slow and one minute as fast as possible. Such a workout should always end with a tardy recovery phase.

Beginners better start carefully. After the smooth warm up, they simply can pedal to get a feeling for the Indoor Bike. Another excellent idea might be to participate in a spinning class before buying an indoor cycle bike. Most instructors consider the needs of the group members, so everybody can take part. Such training in a group with energetic music is fun.

No matter whether one uses the beginning cycle trainer or an upscale spinning bike, we burn about 500 calories or even more in one hour during an energetic Indoor Bike ride. That boosts weight loss. It also strengthens the heart and lungs. Besides, there are other benefits for overall health and fitness, for example, lower cholesterol, lower blood pressure but better flexibility and endurance. Last but not least, such workout fights stress and even helps to master difficult life situations. I myself have found if I don’t exercise, I get fat, short tempered and miserable, I relieve my stress on the bike, that way the family stays happy, happy home happy life.

 Indoor Bike For Weight Loss, Stronger Heart, And Stress Reduction

Browse our products now and see the products we have to offer from Amazon’s stores, they will accept your payment and ensure the products are delivered to your door as promised.

Feel free to click the links on this post and get referred to the suggested spinning products to resolve the need you have.

Act now, buy your products and get the weight of while you watching TV.


Links to the Amazon Store, click the links and go buy your gear now!!

Indoor Bikes

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Indoor bike clothing

DVD’s and Books
Marcy Upright Mag Bike