Ear Stapling For Weight Loss, Does It Work? (Acupuncture)

Ear staple acupuncture weight loss

So you've been trying to lose that excess weight you gained over the past couple of years and then you come across an article that describes a new weight loss program called "ear staple acupuncture weight loss."

Now you're curious. The good news is, it does actually work. Yes, ear staple acupuncture for weight loss is a new way to lose weight, no matter how strange that sounds.

Ear Stapling for weight loss has skyrocketed in popularity as an option to assist those struggling to lose weight.

What is ear stapling?

Ear stapling for weight loss involves inserting a staple in the ear (apparently a stomach acupuncture point).

Ear stapling for weight loss is similar to getting your ears pierced, but with, perhaps, a little more pain.

Ear stapling purpose

The purpose of ear stapling is to help ease hunger pains, decrease appetite and assist in weight loss.

With so many Americans increasingly becoming overweight each year, it is no wonder so many people are turning to alternate options for weight loss.

The staples, which are left in your ears for several months, supposedly curb your appetite, leading to weight loss.

As one happy person said "Overall, I don't eat as much and I don't want as much so, I guess I would consider it a success for me but the doctor did tell us that there is a percentage that it would not have any effect on, and I heard that this will wear off so if you don't have some sort of lifestyle changes in place by that time, I bet the weight will come back."

It's too early at this stage to compare statistical data, although it will be interesting to hear if it has or has not been a huge factor in weight loss among the users.

As acupuncturist Stan Guillory says "I've treated about 600 patients in the past four months and only about 10 to 15 percent have not lost weight."

Pros and Cons Of Ear Stapling For Weight Loss

As ear stapling for weight loss becomes increasingly popular, it's more important now that people understand the positives and negatives of this procedure.

Pros

1. They can be removed for about 10 days and then put back in until the patient's target weight is achieved.

2. It's a quick procedure to get done and staple isn't very visible as it's in the inner part of the ear.

3. No change in lifestyle seems to be needed as your appetite will be curbed.

4. This procedure also seems not just good for weight loss, it can also help people quit smoking, manage stress, get a good night sleep and also help with migraines.

5.  You only have a one time payment of around $45 to have the ear staples put in.

Cons

1. The problem is that ear stapling for weight loss is illegal in some states due to the threat of infections and other health problems.

2. At some point, the ear stapling for weight loss results in the occurrence of complications or infections during the course of the ear stapling weight loss period.

3. Many of the holes that are caused by the acupuncture ear staples for weight loss do not heal and leave a hole.

4. The state medical board of Mississippi ordered 14 weight loss businesses that do ear stapling because they say they are doing so illegally.

Conclusion

Whether or not the Acupuncture Ear Staple weight loss program has had weight loss success is for you to judge.

The procedure of ear stapling for weight loss should only be entrusted to the professionals in this area.

As four women from Texas who had staples placed in their ears by a commercial outfit reported pain around the staple that, in some cases, hurt all the way to the jaw and made chewing painful (maybe that caused any weight loss they may have experienced.)

I'm not a doctor or a professional researcher or anything like that but I must say that even though this all sounds very seem off putting, while researching this article on ear stapling for weight loss I have not come across a lot of infection stories.

For more advice on using ear staples for weight loss we recommend you talk it over with your doctor or health professional.

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5 Ways to Improve Your Motivation to Exercise

There is something very interesting about exercise. With most things in life, although we are in an information age, there is a lack of widely accessible information.

 For instance, most of us wouldn't easily access accurate information on how to install satellite television or how to read a financial statement.

When it comes to exercise things are different though, there is information everywhere and everyone knows in some way how to exercise.

 The lack of motivation towards exercise shows that we do not do what we know. We do not do what we want either because most of us genuinely want to exercise but we don't always do it. 

Clearly in order to exercise we need to do, not just what we know or want but what we are motivated to do. 

In this article, I want to share with you a few strategies that will help you become motivated to exercise.

(I) Have a vision about your self-image

The truth is most of us have a certain picture of how we would like to look. Some people were born skinny, they picture themselves skinny and have accepted that self-image. 

Some people were born with a bit of weight, they picture themselves that way and even buy clothes that suite that image.

Most of the time this is something that we are not always conscious about.

I remember a time when my wife had spent 3 months without looking into her body in a mirror. Women can't live without mirrors, she did use a facial mirror but not a full body mirror during that period for some reason. 

We went shopping. She saw herself in a full body mirror to discover that her body shape had changed because she gained weight. She freaked out and screamed "Wow I am fat". Surely, I must have not been honest to her at home in answering her most frequent question "Do I look fat?"

It was true that my wife had gained weight. But what really disturbed her was that her body was different from her ideal body shape or body weight. 

This disturbed her and motivated her enough to exercise and lose extra fat within two weeks.

Without vision of our ideal body shape or weight we are doomed to just pump food into our bodies and not make an effort to lose weight. 

I am telling you this because I would like to urge you to examine your vision of your ideal body weight before implementing the rest of the strategies that I will advise you to use from this article.

Some people wish to be skinny but in reality have a fat body image that holds them back. These people buy clothes that fit this image and accept how they look. 

Subconsciously they sabotage their efforts to lose weight. If you wan't to be skinny, it would help you to think yourself skinny. If you think yourself fat, you might struggle to achieve weight loss.

 I am not saying you should not accept yourself the way you are. I am saying even thought you might, have a vision about your healthy self-image. 

Just accepting yourself the way you are might mean you do wish to change your self-image when it comes to being fit or weight loss.

 This is great for your emotional well-being but it will also not really help you towards achieving your fitness goals.

If you accept yourself with a tummy, why would you want a flat stomach?

(II) Care less about your body comfort

The main reason people do not exercise is because they prefer bodily comfort over the pain of exercising.

 Bodily comfort is harmful in a long-term because it leads to a sedentary lifestyle. So the more you care less about your bodily comfort the more you will subject your body to the physical strain of exercise.

Ironically, what you will find is that once you start exercising you begin to find pleasure in exercising even though your body gets strained during exercise. 

People who have overcome their need for bodily comfort and pushed themselves to exercise begin to feel awkward when they have not exercised for a couple of days. The feel unacceptable strange when they have not gone for their run or have not cycled or have not lifted weights.

The first hurdle to overcome however before getting the level where exercise becomes a "must" and not a "should" is to let go of bodily comfort. 

Constantly, in your mind, argue against your body when it seeks for comfort. Naturally your body will seek comfort. Your task is to push against your body and subject yourself to the physical strain of exercising. 

Do not consider your mind and body as a unit. Your body will seek comfort but argue through your mind and remember your exercise goals.

(III) Assign an hour of exercise everyday

If nothing is labelled for exercise on your day then you will most probably never exercise.

 To exercise you need to have an hour in your day that you set out to exercise no matter what happens. 

Clear the hour of exercise and do not let anything disturb it. If you planned to run and it rains, the hour of exercise should not be spent watching a series on TV, it should be spent doing home exercises. 

Do not allow anything to stand between you and the hour of exercise.

(IV) Forget fitness rules, do what you like

As I have said before, there is too much information about exercise. It is easy to get trapped into what many experts think what exercise should be. 

What I have learnt in life is that things do not get done because of fixated rules. Things get done when we have fun and are excited.

Forget what other people think exercise should be. What are you exactly into? Are you into running, walking or cycling or are you into kick boxing. Whatever you are into, let that be your exercise.

Once you pick momentum and move away from a sedentary lifestyle then you can beef things up a bit and put formalities into place. 

The reason most of us learnt to successfully ride a bicycle when we were young even though falling was painful was because we did what we liked. 

Do what you like when it comes to exercise to overcome what you perceive as pain in exercising.

(V) Do not eat for taste

To keep motivated to exercise you need to see results. Muscle gain or weight loss or toned body. If you do not see results, you are likely to give up.

To see results you need to eat well. 

Remember if you want to lose weight or gain muscle 80% of exercise results depend on your diet and 20% depend on your physical effort.

I have set you up to become motivated enough to exert effort. Do not let diet undo what you have done.

Most people fail when it comes to diet because they eat for taste. When it comes to taste, most of us would agree that KFC beats a dish of steam cooked vegetables. 

So when we eat for taste we set ourselves up for failure because most healthy food doesn't taste as good as junk. Unless your wife is a great cook or you have a professional chef in the house.

To see results from your exercise, eat for nutrition in your body.

Tolerate the bitter taste of veges or whatever your vegetarian diet is. 

Diet plans fail when we eat for taste because soon we find ourselves failing to resist the taste of a birthday cake. 

Commit to eat differently, for nutrition rather taste. occasionally you can thank yourself with a small piece of your favourite tasty food.

Remember to remain inspired, to remove all obstacles standing in your way of success and do not dare give up on yourself or your dreams.

Phillip Ramphisa is the most sought after South African Motivational Speaker and Philanthropist. He helps people and organisations achieve their goals faster than they thought possible.

 His life mission is to end suffering and help people thrive in their lives. Phillip speak in conferences and events. To contact him please visit http://www.phillipramphisa.com

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Run to Lose Weight - 4 Tips for Fast and Maximum Weight Loss Running Results!

Opting for a weight loss running program is the surest way to lose those pounds and keep them off for good.

Introduction

 Running is a cardiovascular exercise per excellence and sheds pounds like no other training program.

Not only that, running regularly will boost your fitness level, sculpt your body, make you look younger, and be more productive, and so on.

Therefore, if you're looking for the best weight loss running strategies, here are 4 ways to help you get the maximum benefits of your training workouts.

1- Add More Miles

Most beginners make the mistake of sticking to the same running distance, week after week.

This is a guaranteed way to encounter a plateau, sooner or later, with both your performance and weight loss results.

 In fact running can get really tedious if you opt for this approach. Instead, try challenging yourself by adding more miles to your running and you'll definitely see your results improving drastically.

The best way to increase your mileage without running the risk of injury or burnout is to stick to the 10% rule.

You only get to increase your weekly running distance by 10% from one the week to the next.

 For example, if you're starting off with running 10 miles per week, you could aim to get to 11 or 11.5 the next week and build on that.

2- Do Interval Training

Also know as high intensity interval training (HIIT), this type of training is ideal for blasting calories and shedding pounds in the shortest time possible.

Interval workouts consist of high intensity running intervals interspersed with low intensity boots for recovery and rest.

For instance, you run at approximately 80-90% of you maximum heart rate for one full minute, then you reduce your running pace into an effortless jog for recovery and rejuvenation.

Here is a typical interval workout routine:

- Start with a 10 minutes slow jog as a warm-up. Breathe deeply and stretch gently.

- Go for one full minute of high intensity interval, then slow it down and allow for recovery.

- Repeat the pattern 9-10 times. The length and duration of each interval depends on your current fitness level and goals.

3- Keep a Food Diary

Though running does burn colossal amounts of calories, the weight loss process takes place only when you create an energy deficit.

Meaning that you put in less calories than you burn off. That's it.

 No magic bullet here. Therefore, it's crucial that you properly address your nutritional needs without ingesting too many calories, and thus gain unwanted weight instead of slimming down.

The best way to cultivate good eating habits is to keep tags on every calorie you put in your mouth.

For that, you need a food diary. Once you start using a it to keep track of your eating habits, you'll be your own detective and be able to pinpoint what needs changing or/and keeping.

Hence you get clear on what's working for you and what's not. Be honest with yourself. And remember to cut on the junk food, and get a healthy mix of lean meats, leafy vegetables and the good (complex) carbohydrates into your diet.

4- Run Regularly

Going for a couple of runs around the block and expecting the scale to drop overnight is futile.

 In fact, you may lose the weight, but won't keep it off for good. You'll achieve long-term success only if you run on regular basis.

The best way to achieve consistency with your running training is to turn your workout routine into a daily habit.

According to Tony Schwartz, the author of "The Power of Full Engagement", the best way to turn any activity into a daily habit is by committing to doing it for 4 consecutive weeks, non-stop.

 After that, you'll find it much easier to keep running regardless of what's happening around you.

Conclusion

These 4 training guidelines are great and can get you to your desired bodyweight with ease.

Nonetheless, speed of implementation is key to success. So take action on what you've just learned.

 However, don't feel the need to follow them by verbatim. Just remember to always do your best and stay within your fitness level.



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How to Recover From Cheating on Your Diet

Depending on how much weight you have to lose, you must be willing to stay on a diet program long enough to see results. For real fat loss, this could mean 10-12 weeks or even longer. 

This is an arduous process for both beginners and expert dieters; there's no tricks or easy ways to lose bodyfat other than low calorie dieting and lots of exercise.

 For sustained low calorie dieting, a once/week cheat meal is a great strategy for helping you stick with a program. After dieting perfectly through the week, a 1-time meal of anything you want (with controlled portions) provides the body with a calorie boost and does wonders for your mental game. Low calorie dieting day after day all week can put the body in a starvation mode, making it harder to lose weight.

 A cheat meal with much higher calories once/week lets the body know it's not starving and it's OK to continue losing weight. A once/week cheat meal also helps set a terrific goal to work for every week while also helps manage food cravings. 

There's no doubt as to the effectiveness and logic behind using once/week cheat meals in your diet program. There is one small caution about once/week cheat meals...

These are the cheat meals that last up to 6 hours. After dieting for a long time, the leaner you get, the hungrier you get. At some point, it becomes very difficult to have precise control of your apatite at an 'anything you want' meal. Overeating, or sometimes just eating the wrong combination of foods can quickly put on 6-10 lbs. of scale weight. Depending on what you ate, this can take up to 4-6 days to remove, causing your whole week of work to set you only back to where you were, a zero gain. 

When using the once/week cheat meal strategy in your dieting, try to commit to cheat meals (of anything you want) but with only very controlled portions. Even following a strict protocol however, you will invariably run into a cheat meal that blows up your body with weight.

 If this happens, please read the following paragraphs for suggestions of how to recover/lose weight the fastest after a heavy cheat meal. 

Even if you are not currently on a strict regimen, this system may still work well for cleaning out the body after any blow out food event.

Start your first morning after the binge meal with an intermittent fast. 

Do not have your first meal until at least 12 noon. If you're used to eating as soon as you get up, do not do so; wait until at least noon to eat. Get up several hours earlier than this however and exercise on an empty stomach. Your exercise should be sustained cardio plus a light session of weights if there's time. 

Plan to exercise for at least 1.5-2 hours before the 12 noon first meal. 

The cardio you do should be double the amount you normally do. For example, if you normally walk for 30 minutes on the treadmill, you will walk for 1 hour. Then fill the rest of your 2 hour time frame with more cardio, calisthenics and/or light weight lifting. Weight lifting should use poundages light enough you can pump 10-20 reps with. Do not lift heavy and try to thrash the muscle. Choose two exercises you can use to add extra work for lagging body parts and/or strengthen a weakness you have and superset them for 4-5 sets of 10-20 reps. Finally, plan for one more hard cardio session in the evening (roughly 6+ hours later than the first workout preferably). Try to fill an hour with as much cardio and body weight calisthenics as possible.

Eating on the day after a cheat meal should be sparse. 

A full fast is not recommended here but also a great dieting strategy; the included intermittent fast is enough. Our goal on this day is to eat very lightly and stimulate pushing the bad food through as quickly as possible. 

First reduce the number of meals you eat on this day. If you normally eat only 3 meals, you will only get two. If you normally eat 5, you should have 3 plus a protein drink. 

Make all your meals protein rich with either chicken, turkey, fish, lean red meat, eggs and/or whey, at least 25-40 grams/protein per meal and corresponding to your lean body mass. 

Reduce the calories of your meals even further on this day by eating more vegetables than starches. If you only get two meals, eat only vegetables for your carbs. Try to include a raw vegetable in at least one of your meals, for example a big salad, raw broccoli sprigs, carrot sticks, etc. Also keep fats to a minimum on this day. Fats make your meals digest slower and we want these to push right through you. 

If you're one who needs to do better with water consumption, this is the day to do it. 

You want to drink as much water as possible the day after a cheat meal to help push toxins and sugars through and help speed along digestion. Do not drink any other drinks other than coffee and water on this day.

The next day (2 days after the cheat meal), you will go back to your program like nothing ever happened.

 Following this eating/training plan should put you back on track by Wednesday or sooner (if your cheat meal was on Saturday). 

Results will vary depending on how much damage occurred at the cheat meal. The best results will be found when the cheat meal is kept in moderation in the first place. It should also be noted that this program has not been tested on different subjects and may only work well for the author however presented to introduce the technology and concepts. 

At the time of the writing of this article, the author was also doing 10+ hours cardio/week (cumulative), lifting weights 3-4 times/week for 1.5+ hour sessions and following a precision bodybuilding nutrition program seven days/week. 

If you are not in this shape, it is not known how well this system will work for you. If you are not used to the amount of training outlined above, the program should be scaled to fit your individual needs and should not be attempted without first consulting your doctor to make sure you are healthy enough to do it.

I'm Dan Levesque, owner/operator of HighlandsFightGear.com. Our store sells apparel and equipment to combat athletes for the sports of wrestling, mma and boxing. 

Our website is a great resource for getting everything you need for combat sports at very affordable prices. We also offer support, information and products to help athletes cut weight and lose body fat safely and effectively. 

This includes sauna suits, body fat scales and some of the tastiest protein powders you will ever encounter. If you have questions about how to incorporate cheat meals, recovering from cheat meals or need help with setting up an individual program, please contact me through our website. 

 have been a sports chiropractor, professional powerlifter and amateur bodybuilder for more than 20 years and now act as a nutritional counselor and strength coach for several high school and college wrestling teams. From working with athletes, patients and competing myself, 

• I have much experience and practice with safe and effective weight loss programs but am always looking for new methods of improving performance with the healthy nutrition.

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The Beginner's Cardio Guide To Burn Fat

I decided to provide you with the complete beginner's guide to cardio for a number of reasons.

First, many people start out with their cardio workouts wrong and end up losing out on results they could be getting, and therefore they don't reach their fitness goals as fast as they possibly could be.

Secondly, I feel that no one really explains where to start out as a beginner with cardio and how to progress with their improving bodies to promote ultimate fat loss.

And lastly, there are key tips to proper cardio that no one seems to understand, including experts, and I wanted to clarify most of this and explain the importance of these cardio "secrets."

All I want is to help you reach your true fitness goals and to help you burn fat permanently and dynamically through effective cardio. If you never knew where to start with cardio or you're looking for tips and secrets on how to improve your results, this is the guide for you, so pay very careful attention because this is where you'll start burning fat.

Never Start A cardio Session Without Stretching

What I tend to see with a lot of new beginners starting out looking to drop weight fast with cardio, is that they completely neglect stretching and jump right into their sessions.

This is a big mistake and you miss out on tons of results while increasing the chance of injury, which is bad if you want to stay committed to your workouts.

If you really want to get the most out of your cardio and promote fast calorie-burning, you need to simply take 5-7 extra minutes to stretch out and warm up your muscles prior to your cardio.

By doing this, you reduce any risk of injury, maximize your body's ability to perform longer and harder, and you prepare your body's natural fat burning processes and increase your metabolic rate prior to exercising.

The other thing is that you should stretch out 5-7 minutes after your cardio and cool down your muscles.

This helps them recover faster from what they were put through, naturally improves your body's ability to deal with excess weight, and you relieve the stress from your body which prevents muscle spasms and cramps after sessions.

So if there's one thing I'd like to stress, it's to stretch out as a beginner and never think your actual cardio is more important to burning fat than your stretching.

They're both equal and you won't get awesome results when you do one and not the other.

Increase Your Flexibility And Perform Flexibility Exercises

On the days that you don't perform cardio, or even the morning prior to your cardio workout, you should spend some extra time doing some flexibility training.

Most everyone (including myself) neglects flexibility and only focuses on muscle building and weight loss, which isn't bad, but it puts them at risk later in their life as they get older.

Flexibility is absolutely key to just being able to live healthy and long and is especially important for promoting faster weight loss.

The key to real weight loss is to constantly find ways to improve your metabolic processes and calorie burning, and one of those ways is by improving flexibility.

I suggest you get your flexibility up by performing 5-7 minutes of powerful exercises whenever you have time.

By doing this, you'll see that you can go longer with your cardio, burn more calories, and your body will be able to accomplish so much more than if you didn't have proper flexibility.

So, go out and take a gymnastics class or something, as long as you do something to increase your body's natural flexibility. There are so many flexibility exercises, but you just have to find the ones that work.

Start Off Slow And Progress To High Intensity Intervals

One of the most prominent problems with many individuals is their impatience. This includes me especially, because I don't want to wait to get results, I want to do anything and take any magic pill I can to get Ultimate Fitness Results.

However, life just doesn't happen like that and you can't just expect to lose 50 pounds of excess fat in one day and build a toned, muscular body within a week.

Anyone that tells you that is possible is just lying to you, and I don't want to fill your head with lies.

I want to give you the straight facts and let you know that it does take time to progress into hard cardio in order to lose massive amounts of weight, and it does take your dedication and commitment to get to that point one day.

I'm not saying it's impossible, but I am saying that you can't jump straight into cardio and run 5 miles with a 40 lb. weight vest on for your first day.

You have to slowly introduce your body into much harder work in order to burn more fat, but as a beginner you're going to have to start off slow.

For example, if you've been lazy for the past few years and rarely get off the couch, then it may be a good idea to start off with some slow, steady jump roping in order to get your body into the habit of working hard again to burn calories.

On the other hand, if you have some small ounce of physical activity that you perform on a daily basis like play basketball for an hour at your local gym, then you may be able to progress past the "beginner" stage and move into something a little more challenging.

All I'm saying is that you have to listen to your body and study yourself to know what your body can handle, and what you're going to slowly work up to.

I will say this though, once you work up to extremely high interval training and begin burning insane amounts of calories for weight loss, you'll see a dramatic increase in your results.

However, you have to be smart for now, start off slow and take those few weeks of getting your body used to hard work through cardio.

Yes, the awesome results won't be instant, but the way you're going to get amazing weight loss results is by slowly working your way up there.

No one said achieving your fat loss goal was easy, but it can be much easier if you do it right by starting off slow and eventually working up to harder cardio sessions. Trust me, this is when I learned how to be patient and the reward for patience is Ultimate Results.

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How To Lose Lower Belly Fat Eating Like Tarzan All Day

Everyone who has it wants to lose lower belly fat. It's unsightly presence haunts those living with it. One of the things that put our most desperate urge on battling the bulge incessantly. There has been many so called fat burners that claim to teach you how to burn lower belly fat or belly fat in general.

None are as efficient as the one thing that nature intended for us to be able to do in the event that we want to burn belly fat fast.

Everyone remembers how fit Tarzan was. In any way you choose to look at this fictional story you will find that Tarzan was always physically fit. Imagine a man in the jungle who had to get around by foot(or by swinging vine to vine of course)and only ate what the jungle gave him.

That means stuff that was grown naturally all around him. No Slurpees, no pizza, no high fructose corn syrup, and no dollar cheeseburgers. Tarzan was ripped, lean, and ready for anything.

He hadn't an ounce of lower belly fat. You will be eating to devour it down. Your body naturally has the power to do this but with our own eating habits you would have never known. Give your body the right fuel and it can drop you down to a ideal Tarzan weight.

Tarzan would only over eat when he had been deprived. You will want to eat every two to three hours from morning to night. You won't have to kill your meat if you don't choose to. Have a non fatty protein at every one of these meals. He may also eat bananas along with the monkeys. Have fruits with nuts to make a good snack packed with protein for your in between meals.

On the snacks you don't have fruit have a light carb like yams or instant rice. All Tarzan had was water and you should also get into the habit of drinking more water to fully support this program to the utmost.

Lower belly fat in housed within your momentum. Imagine a sheet of fat sitting on top of your smaller bowels. Methods to lose weight have you doing many crazy things to deprive yourself, when you do that your body holds onto fat and much of it is stored here. To really attack this section your will have to have your metabolism fired up enough to cut it down.

The point is to eat natural and healthy mini meals throughout your day to supercharge your natural fat burning furnace. These things will burn the fat down very rapidly. For the sake of looking good you will also want to work out the area.

Search for exercises that will shape the area you see fit. Though these techniques can burn all the belly fat you need, it doesn't' tone muscles for you, this is your responsibility. Eating can't carve the muscles.

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Low-Cost Cardio Workouts You Can Do At Home

An exercise regimen has to comprise of strength straining, flexibility and fat reduction techniques. Using weights to improve muscle tone is all well and good, but if fat isn't burned, no amount of weight training will give you those toned abs you yearn for. Getting enrolled at a gym is one of the best ways to get a workout designed for your body type but you can also fill interim periods by following an all-round regimen at home.

Exercises don't need expensive equipment though those who can afford them shouldn't scrimp either. Rather than equipment, performing the right exercises is the key to attaining fitness and having a well-sculpted body. 

Below is a list of cardio workouts that cost only a few dollars but are followed by athletes and fitness buffs alike.

Low-impact workout

• Low-impact exercises are great for beginners and people with back and knee problems. They don't strain the joints, but work with them to increase strength and reduce fat.

• Warm up for five minutes by doing simple stretches and step touches. This will get your heart rate going and loosen limbs.

• Perform side lunges for two minutes. This consists of standing with legs wide apart and keeping the arms stretched out. Touch your left foot with your right arm, stand up, and touch your right foot with your left arm. Repeat the steps as fast as possible but slow down if you feel unnatural pain.

• Front kick lunges are another. Light weights can be used to strengthen the arms. 

Stand and bend slightly at the knees keeping elbows tucked in and fists loosely clenched. Kick with the right foot, flow back into a bent position and lunge with the left while keeping the left leg straight back. 

Touch the floor with the right hand to steady yourself. Repeat the exercise with the left foot and go through the entire sequence for five minutes.

High-impact workout

These are a few choices for high-impact workouts and if you're healthy enough to bear the strain, there's nothing like them. 

Remember, however, that these exercises can cause injury and shouldn't be performed by people suffering from joint and back problems. A quick consultation with your family doctor will help decide a regimen.

• Jumping rope is one of the best ways to burn fat. It's such an effective cardio workout that even top athletes jump rope before proceeding with their usual exercise regimen. Beginners can start with a weighted rope to cut the air faster and progress to a lighter rope as strength and flexibility increase.

There's a technique when jumping rope that reduces strain on the joints. Lightly landing, keeping the knees slightly bent and jumping with a straight back should be practiced. Wear cushioned shoes designed for training/running.

• Jumping jacks are another medium- to high-impact exercise. 

Weights can be added for strength training. A set of 20 jumping jacks followed by burpees and back to jumping rope will give you a high impact, high intensity workout.

• Burpees are full-body workouts that involve squats, front planks and more squats all at the same time. 

They're also a high intensity exercise. Beginners should try attempting 20 burpees and increase the number as strength is built.

There are many burpee variants you can incorporate into your high impact cardio workout. You can add a push up to the routine by performing one push up before moving into the plank position. Or you can use only one arm at a time when doing the push up and the plank.

So are you looking to develop a lifestyle that promotes fitness, health, and well-being? 

Take a step in the right direction by hiring your own personal trainer in Melbourne. Check out this website for additional details.

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