How to Lose a Pound

For anyone looking to lose there is one magic number that is really the important one ‘1 pound’ all you really want to do to lose is to lose a pound a few times. so what does losing a pound take?

First of all there are lots of ways that people fake this out.

Zero calorie or negative calorie foods I believe do not really exist but, one thing does work and that is changing your balance between the calories that you eat and the calories that your body burns.

So in saying that there is one number that makes sense for losing a pound.

There are 3500 calories in a pound. Now if you want to lose a pound a week that means that you need to burn 500 calories a day more than you are burning now or eat 500 calories a day less than you are now (really why not do a balance between the two).

500 calories either way, starting today.

Here are some workouts that would burn 500 calories

• Walking 75 minutes will burn 500 calories
• Bootcamp workout for 40 minutes will burn 500 calories
• Strength Training fast for 40 minutes will burn 500 calories
• Swimming laps for 40 minutes will burn 500 calories

Here are some foods that are 500 calories

• Bagel with Cream Cheese is about 500 calories
• 1 waffle with syrup is about 500 calories
• Large Fries from McDonalds is about 500 calories
• 4 slices of bacon is about 500 calories
• A venti Carmel Frap with whip cream from Starbucks is about 500 calories

So there are a few ways to get that magical 500 calories less in your mouth or expended out on the road or in the gym. Get started today and you will be closer tomorrow.

 

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5 Signs of Weak Core Muscles

If your core is weak, your balance is poor. This leads to an unstable body, increasing the possibility that you could suffer a fall. A week core also makes you feel physically weak.

You can support more physical effort when your core is strong. Most people think of core muscles as your abs. But your core is actually composed of 6 groups of 29 muscles located in your upper thigh, lower back, and the sides and front of your stomach.

How Do You Know If Your Core Is Weak?

You may have an extremely strong core that is located beneath several layers of fat. This means you can actually look overweight and still have a very healthy core.

So how can you tell if your core is weak or strong? A poor core and chronic lower back pain often accompany each other.

If you experience frequent tightness and pain in your lower back, a weak core could be a part of the problem. Since core muscles also protect your spine, poor posture is sometimes a sign of a weak core.

Do you slouch when you stand or sit? This might be because your core muscles are weak, and cannot support your upper body for extended periods of time.

How is your balance? A weak core leads to poor balance. Try this. Stand with your feet 6 to 8 inches apart and start a timer. Close your eyes and lift one of your feet up off of the floor.

Balance as long as you can, keeping your eyes closed. You should be able to stay in this position for a minimum of 10 seconds. If not, you need to work on your core muscles. Try this with each of your legs.

You can also take a simple breathing test to see how strong your core is. While standing, take a deep breath. Hold for a second and then exhale.

When you begin exhaling, compress your stomach back towards your spine as far as you can possibly go. If you cannot hold this pose for at least 10 seconds, your core definitely needs some work.

You can also test your core by holding the plank position. Lie face down on the floor. Supporting yourself on your forearms, with your elbows at a 90 degree angle, straighten your spine from your neck to your ankles.

If you cannot hold this position for at least 50 or 60 seconds before you crash to the floor, your core needs some help.

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