Blueberry Smoothie

Here's an easy to prepare smoothie perfect for your meal plan that won't hurt you weight loss program.

Ingredients:

1 cup skim milk

1 cup frozen unsweetened blueberries

1 scoop whey powder vanilla

1 tablespoon cold-pressed organic flaxseed oil

Add milk, blueberries and whey in a blender and blend it for about a minute or until it gets smooth. Put it to a glass and stir in flaxseed oil.

Makes 1 serving.

Total Body Circuit Dumbbell or Kettlebell Workout

Here's a total-body circuit workout with not much equipment used. Just dumbbells or kettlebells and you're ready for some nice burn. Do 3-5 sets. Rest for 1-2 minutes after finishing the whole circuit. You may rest for 30 seconds in between exercises.

1. Goblet Squat with Shoulder Press. Goblet squats are great for toning and sculpting your butt and abdominal muscles. Combining it with shoulder press, you're hitting not just the lower part of your body but your upper part as well.

Hold a dumbbell or kettlebell with two hands close to your chest while standing upright, feet on shoulder width. Slowly squat down until your hamstrings are on your calves. Keep your back straight, chest and head up. Pause a little when you hit the bottom position, using your elbows to push your knees out. As you ascent, explode upwards by pressing the dumbbell overhead. If you're a beginner, use lighter weights. Do 8-10 reps.

2. Walking Lunges. This type  takes any lunge exercises a step further. It may not be the most popular but it's effective to strengthening your quads, glutes, hamstrings, hips and core as well. You can perform this anywhere and by holding weights, it elevates the intensity.

Start by standing straight with feet in hip distance apart, holding a lighter to moderate-weight dumbbell (or you may start with no weights at all if you're a beginner then add weights later on as you progress). Drop down to a lunge, make sure both knees are in 90 degree angle and forwarded leg not go over your toes. Thigh of your forwarded leg should also be parallel to the ground. Step together then switch legs. Stop for a moment when you reach the starting position to keep yourself in right form. Continue to walk through as far as you can go or perform 8-10 reps.

If you have a knee injury, or experience pain in any of the joints, it's best to stop and not to perform this exercise. Consult your doctor.

3. Single-arm bent over row. This exercise targets your back. Start by placing your left knee and hand on a bench. Hold the dumbbell or kettlebell in your right hand at arm's length, elbow slightly bent, keep right leg straight, maintain a straight back and neutral spine. Don't let your head go up or too far down. Pull the dumbbell or kettlebell up to your rib cage level then slowly lower it back to start. Depending on your preference, you may start with right knee and hand placed on the bench. Do 8-10 reps. After finishing the reps, go to the other side. Inhale on the way down, exhale when going up.

4. Dumbbell Chest press. Lie down on the bench. Knees bent, feet flat on the floor and your back flat on the bench. Don't arch your back. Engage your core muscles. Hold dumbbells slightly above chest level, elbows out and palms facing forward. Inhale. Exhale when you gradually push the weights up. Don't lock or hyper extend your elbows. Pause a second, then slowly go down to the starting position while breathing in. Do it in a nice controlled movement. Select a weight that you can lift with right form. Do 8-10 reps.

Burn Fat in 10 Easy Ways

With the rise of different diets' popularity nowadays, you're left to think and select on what's the most effective among them. It varies on every person actually, like if this person lost weight because he/she followed this popular diet, it doesn't mean it will work for you. In some cases you'll hear someone talk about losing weight because of eating less or skipping meals, well, I don't recommend it as it will cause you to eat more once you start to crave in. When you stressed out because of your restrictions, cravings to eat more kicks in and it's not going to be good. By continuing your crash diet, it will have a great effect towards your body as you'll have shortage of nutrients, creating an imbalance that may lead to some serious illnesses in the future. You'll also start to burn muscle tissues and slows down your metabolism, which may give fat the advantage to infiltrate the territory. Eat more nutrient-dense food to keep you full all day and fill out empty calories. Eat sensible, eat a balance meal. If you want to lose weight and burn those fats, here are some ways to help you.

1. Sleep 7 or longer hours. Studies show that people who sleep for only 5 hours or less are likely to gain more weight because it creates imbalance in the hormones. They also get more stress and visceral fat.
2. Eat more protein. Eating high protein foods like eggs, broccoli, chicken, etc. helps in muscle recovery and maintains lean muscle. Keep 30% protein in your diet as too much may lead to kidney strain.
3. Do resistance training. Try lifting free weights, pump up the iron, do heavy and light sets. Or try calisthenics, using only your body weight to increase strength and flexibility.
4. Drink water. Water keeps you hydrated and studies show that by drinking at least 8 cups of water, it can raise metabolism and shed some pounds without extra effort.
5. Eat vegetables, ideally, go for organic ones. Vegetables are packed with vitamins, minerals and fiber so you can go full without getting to worry about incoming fats.
6. Rev up your morning by eating breakfast. Don't skip this as it is an important part of your meal plan. It jump starts your metabolism throughout the day so having a hearty breakfast is better.
7. Try other sports. Doing the same activity over and over, our body adapts to it thus reaching a plateau and in essence, burns less calories. If you're used to walk always, try jogging or biking. Your body will get a shock with some varied new activities which in turn, up your metabolism and burn those calories more.
8. Go for fish. People who include fish in their diet tend to have lower levels of leptin, a hormone that when it gets higher, metabolism becomes lower, therefore is prone to obesity. Fish is also rich in Omega3, which can lower elevated triglyceride levels.
9. Coffee or tea. Caffeine can accelerate your metabolism which can burn more calories.
10. Go citrus. Fruits like oranges, lemons and tangerines are rich in vitamin C which increases your metabolism and help you to burn fats efficiently.