Archive | Workouts & Routines

How to Get a Small Waist and Big Hips by Dancing!

Every celebrity has their secrets-especially on their ways on how to get a small waist and big hips. Marilyn Monroe is one good example. She has the perfect hourglass shape, with the vital statistic of 36, 26, 36. Many people admire women, and even men who have the perfect figure that is why one should invest on maintaining a good shape.

How to Get a Small Waist and Big Hips

Small waist plus big hips gives an hour glass shape to the body. Achieving such figure can be really demanding because it requires discipline and perseverance. Thankfully, you can achieve the perfect shape while enjoying and having fun at the same time, too. This method of losing weight and body training is found in the form of dancing.

How to Get a Small Waist and Big Hips by Dancing

There are a number of dance forms that can encourage weight loss and body toning. In fact, dancing is an excellent form of exercise because it increases one’s heart rate making it a good cardiovascular activity. It also tightens and tones muscle groups such as the waist and hips. Dancing can also help you burn a significant amount of calories.

If you are really interested with exercising through dancing, you first need to choose the right form of dance that suits you in general. It must be fit for your physical and health condition. One of the forms of dance that you can choose to incorporate in your routine is belly dancing.

Belly Dancing. Belly dancing is quite popular among those who wish to learn how to get a small waist and big hips. This dance form is considered as one of the oldest ones in the world. It is both a sensual and beautiful dance form, and it also offers a good form of exercise. It also isolates the waist and hips often, thus making for a good exercise for that part of the body.

You can start with exercising with belly dancing by finding a good mentor or instructor who can guide you through the basic principles of the dance as well as teach you the right movements. You may also enroll at a fitness or dance center where belly dancing sessions are offered. You may also watch instructional DVDs on belly dancing. Moreover, you may need to invest on some belly dancing supplies, such as costumes, to make the most out of it. Although this is not necessary, it can definitely drive more inspiration.

The Possibility of a Slim Waist and Big Hips

By dancing your way towards a smaller waist and bigger hips, you can be assured that you will be able to achieve your goals while actually enjoying and loving what you do. There are dance forms such as belly dancing that focus on the abdominal fats and hip abductors. With that in consideration, you can finally lose your waist fats and build up your hips.

Securing the perfect shape can be a good asset for both sexes. Many people use a lot of money for cosmetic operations but the perfect shape can be actually achieved without shedding that much cash. There are a few sources online that are perfect for those people who want to spend less and get more than they deserve in achieving a slim waist plus bigger hips. They offer different guidelines and advices that can showcase how to get a small waist and big hips.

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The Principle of Reversibility – What Happens When You Stop Exercising?

The Principle of Reversibility as it applies to exercise and fitness training means: If you don’t use it, you lose it. This principle is well-grounded in exercise science and is closely related to the biological principle of Use and Disuse. (1)

While rest periods are necessary for recovery after workouts, extended rest intervals reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its pretraining condition.

Detraining occurs within a relatively short time period after you stop exercising. Only about 10% of strength is lost 8 weeks after training stops, but 30-40% of muscular endurance is lost during the same time period. (2)

The Principle of Reversibility does not apply to retaining skills. The effects of stopping practice of motor skills, such as weight training exercises or sport skills, are very different.

A skill once learned is never forgotten, especially if well learned. Coordination appears to store in long-term motor memory and remains nearly perfect for decades, particularly for continuous skills (e.g., riding a bike, swimming). If you stop training, over time you will lose strength, endurance, and flexibility, but you will remember how to execute the skills involved in performing exercises and activities. (3)

Tips on How to Apply the Principle of Reversibility

1. After long rest intervals, begin a conditioning program to rebuild your base of strength and endurance.

2. For sports, take an active rest to minimize the effects of detraining during the off season.

3. Increase exercise gradually and progressively after a long break. Be patient about regaining your previous fitness level.

4. Do not attempt to lift heavy weight loads without proper conditioning after a long break. You will remember how to properly execute the lifts, but you may sustain an injury if you overestimate how much weight you can lift.

5. Emphasize stretching exercises to regain joint flexibility. This is particularly important for older adults who participate in senior sports.


1. Powers, S.K., Dodd, S.L., Noland, V.J. (2006). Total fitness and wellness (4th ed.). San Francisco: Pearson Education.

2. Costill, D. & Richardson, A. (1993). Handbook of sports medicine: Swimming. London: Blackwell Publishing.

3. Schmidt, R.A. & Wrisberg, C.A. (2000). Motor learning and performance: A problem-based learning approach (2nd ed.). Champaign, IL: Human Kinetics.

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Don’t Know What to Wear for Your Zumba Workout?

Zumba is like any other form of exercise. Okay, it is way more fun and happening, but an exercise nonetheless. As for any other workout sessions, clothing is just as important as carrying a bottle of water. Getting the clothing for a Zumba session is half the battle won. Having said that let us now do a beto shuffle through the Zumba must have’s for a comfortable, sweat-extracting workout, shall we?

As is the norm, one must begin from the bottom and then make their way to the top. Investing on the right shoe can make your Zumba session smooth and safe. Take the classic case of the Zumba-Kickz Original Shoes for example. These imported shoes come in synthetic patent leather that adds that extra groove to your move. What’s more is, at 6.3 ounces you can actually forget that they are actually there as an addition to your feet.

Hey there! Not that you have got your feet on the floor, get ready to move it like a maniac. What, oh wait! What happened? Is your T-shirt too judgmental to accommodate your Zumba moves? Don’t you get worried, girl? Just wake up from your nightmares and get ready with the Zumba Suave Sweatshirt. And whoever said that you can’t look absolutely stunning during a workout, oh boy! Could he be more wrong? Club it with the Zumba Bra Tank for a layer of additional flair and relieve.

OK so now that you are almost Zumba ready, let’s do the last-minute cross-check, what do you say? Water Bottle? Check. Towel and Headband? Check. Shoes? In the bag already. Tee? Could I be hotter? And last but not the least the track pants. Wait, what? No silly, not the ones you wear every morning on your jogging escapade, the Zumba Germany Track Pants were specially designed with one mission in vision; to put extra ease on a lease.

The key to a great workout session is to look good, feel good and sweat without having to sweat it out. So, off you go girl. Do have a great session with additional ease, access, style and comfort, and yes no need to thank us, you know.

This Zumba session, look your sprightliest what with all the Zumba must have’s that we have listed down exclusively for you. Take the boredom out of workout schedule and stash it down the highest window of a multi-storey building, even as you sweat out excruciatingly. The idea is to shake a leg and make heads turn while you are at it.

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Punching Bags 101 – Useful Facts You Might Not Know

While you can never be a Manny “Pacman” Pacquiao, you can still derive many fitness benefits from the sport that has made this boxer a phenomenal hit not only in his country but all over the world as well. Boxing is a great workout because it is not only about punching. In fact, for a boxer to be able to hit a knockout, he has to develop core strength first. Boxing also entails a lot of footwork making it the perfect exercise for lower body strength.

One of the basic equipment that you need to have if you want to punch your way to health is of course, every boxer’s favorite, a punching bag. Weighing as much as 90 pounds, a sand bag can develop your power punches for upper body strength and cardiovascular conditioning. It is also a great workout for those seeking to lose weight. Depending on the intensity of your workout, an hour of constant punching can burn as many as 300 to 400 calories. Putting all your stresses in a punching bag is an effective and harmless way of channeling frustration and anger.

To get the most out of your workout, your punch should emanate from your legs, travel to your core before effectively culminating in your fist for that power punch. In essence, one punch utilizes your entire body. Position yourself for the power punch by first stepping toward the bag when you are about to throw the punch. Change the weight to the other side of your body as your arm moves goes for the blow.

To develop more power to your jabs, make sure that your shoulder directs your fist to the punching bag. Practice hitting the bag with left hooks and uppercuts. Do these vigorously for three minutes at a time without stopping. After the three minutes are up, rest for about a minute before going at it again. This will not only practice your power punches but will help you build stamina and endurance as well.

Incorporate footwork into your jabs. The more you move, the more you are going to burn fats. Strive for five minutes of nonstop moderate-intensity boxing with only a couple of minutes rest for each interval. Do this for twenty minutes and see your fats burn away.

Aside from the physical benefits, boxing for fitness also develops confidence. While you may not dream of using your punches for any functional purpose except for physical fitness, the knowledge alone that you can punch is enough to increase your self-confidence. It’s also a workout that has psychological benefits. It’s not healthy to vent out your annoyance to someone or something. Not only is that counterproductive, it ruins things and relationships in the process. It also harms people. Punching a sand bag is definitely the better alternative. You won’t get into any fights and the footwork and jabs will stimulate the release of endorphins which will give you a better take on things after your session.

If you are a beginner in the sport, check out your nearest gym so you can have an instructor teach you the basics on stance and proper technique. When you have these down pat, then you can punch your way to health. Using a punching bag, that is.

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Clog to Good Health – Learn to Clog With Free Online Clogging Lessons

Have you made a New Year’s resolution to exercise more this year but you just can’t get motivated to stick with the program? Have you ever thought about learning to clog? Clogging is great exercise and you can burn 500 calories an hour while you’re having fun doing it.

There are free online clogging lessons geared to the very beginning clogger with slow, repetitive YouTube lessons. The lessons are progressive, teaching the style of clogging and the basic steps that you can learn at your own pace at home. Not only will you get great exercise, but you’ll feel good about yourself in mastering the basic steps on your own and laying the foundation to be able to progress to intermediate or even advanced clogging.

If you want to be held accountable and be assured that you complete the lessons, why not invite a friend to learn with you? That way you can both get the foundation that you need to progress to the intermediate phase and have a blast doing it. When you become proficient at the basic steps, you can both join a local clogging group, rather than doing it alone. You won’t feel like a fish out of water because you’ll already know the basic steps and you will be able to keep up with the rest of the group.

Another suggestion is to learn to clog as a family unit. Clogging is very family oriented, great exercise, and allows you to spend quality time together. Heaven knows, we need more family oriented activities. Learning together and realizing your accomplishments can be so rewarding.

Have you seen the cloggers on “So You Think You Can Dance” or “America’s Got Talent”? Who knows? I may see you on one of these shows in the near future and I hope I can say you got started because you read this article.

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Top 3 Tips For Using Hand Exercises To Develop a HUGE Penis – I Went From 5.5" To Very Well Hung!

I was insecure throughout my entire teens and early twenties about my below-average penis which measured in at only 5.5 inches long and not even a full five inches around. I read every study known to man about penis size and I was unable to find a single legitimate study which indicated that the average penis size was as small as mine. The smallest average penis size I ever saw in an unbiased study was 5.9 inches long and 5 inches in girth – larger than mine both ways. Most studies put the average length closer to 6.5 inches, with a standard deviation of one inch, meaning my penis was smaller than 84% of other guys – my competition.

In college, I tried a few different methods to enlarge my penis – mainly different types of pills – and all I got was a smaller wallet, not a bigger penis. It wasn’t until I started researching online and learned about natural penis enlargement exercises that I started seeing permanent size gains. I used just my hands to make my penis, which was always well below average, very large in both length and girth. I gained size fast this way, and best of all, the size I gained was permanent.

Here are the top three tips I followed for using hand exercises to make my penis huge. From 5.5 inches to very well endowed.

1. Don’t do too much too soon. Even when your penis is fully conditioned and used to hand exercises, you still never want to do more than two days on and one day off. However, if you’re just starting out and you’re brand new to penis enlargement, even that is way too much in the beginning. For the first two weeks, I exercised my penis once every other day. For every day I “worked out,” I had an off day. I would recommend you do the same. For the next two weeks after that, I went two days on, one day off, then one day on, one day off, then started the cycle over. It wasn’t until I had been doing penis enlargement exercises for a full month that I went to a true two day on, one day off schedule. By that point, my penis had good base conditioning. If you do too much too soon, you run the risk of overtraining which will actually inhibit and slow down your gains.

2. Do kegels as well as enlargement exercises. My firm belief is that you must have dynamite erection quality to complement a huge penis. The way to get the best erection quality is to have super-strong PC muscles – the muscles at the base of your penis which control erection. The way to get these muscles strong is to do kegel exercises. My routine consisted of 100 quick squeezes, followed by 50 squeezes with five second holds, then a one-minute-long continuous squeeze. I would do them when I finished my enlargement routine. Even though once you reach your ideal penis size, you can stop doing penis enlargement exercises, my advice is to never stop doing kegels – do them at least three days per week forever to maintain PC strength.

3. Don’t masturbate within three hours of finishing your exercises. This is prime healing time, and while you’re healing, you want your penis to be plump. After you masturbate, assuming your session ends with an orgasm and ejaculation, your penis goes into the most relaxed state it will ever go into. You want to avoid this while you’re in your prime three hour “growth window” following exercises. To keep myself from being tempted to masturbate afterward, I always did it before my exercise routine!

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12 Easy Steps to a House Trained Puppy

Getting a new puppy is always an occasion for joy, but for first-timers, it can also be stressful. Of course, you want to get everything right, so that you and your new best friend can enjoy many happy years together, and that means training your puppy to become a good canine citizen. Before you get going on obedience training, though, start with house training.

How It’s Done

You might think that house training is going to take forever, but the reality is that if you follow these twelve basic steps, you’ll get the job done quickly – probably in just a few weeks.

1. Be Consistent

There is more than one way of house training a puppy. Just make sure that whatever approach you take, you stick with it.

2. Have a Routine

Dogs are happiest when they know what to expect, and what’s expected of them. So set specific times for meals. Then, about half an hour after your puppy has eaten, put him outside, and wait until he’s done his business. Then bring him back in.

3. Be Watchful

Puppies need to be closely supervised, especially during house training. You should keep your puppy with you, and keep an eye out for signs that he needs to go potty (walking in circles is a tip-off).

4. Don’t Ask for Too Much Too Soon

A puppy is not going to be able to control his bladder or bowels for very long. In fact, when you first bring your puppy home (usually at around 8 weeks of age), you can expect that he’ll need to go outside every couple of hours. As he matures, he’ll have more control.

5. Plan for Frequent Trips Outdoors

If you can, take your puppy outdoors hourly, at least for the first few days. This way, you’ll dramatically reduce the chances of accidents in the house, and you’ll also be increasing the number of opportunities you have to reinforce the idea that you want him to do his business outside.

6. Separate Potty Time from Play Time

Don’t hang around outdoors once the potty break is over – bring the puppy inside right away. You can go right back out to play in a few minutes if you like, but what you’re trying to do is reinforce the idea that the yard is where he’s supposed to pee and poop.

7. Pick a Spot

You’ll have greater success if you choose just one place in the yard for potty trips (it will make cleaning up easier, too). Always lead the puppy to one spot. His nose will tell him that this is the right place.

8. Pick a Phrase

When you take the puppy to the spot you’ve chosen, tell him “Go potty,” or another phrase you’ve chosen. Eventually, he’ll go to his special spot in the yard just by being told, without needing to be led.

9. Make Good Things Happen

Praise your puppy and give him a treat once you’re back in the house – not while he’s doing his business in the yard. You don’t want him to think he’s being praised for peeing or pooping; otherwise, he’s not going to understand why he’s not praised when he does it in the house. What you’re teaching him is that if he does his business outside, something good will happen when get gets back indoors.

10. Don’t Feed Before Bed

Two hours before it’s time to turn in for the night, take away the water dish, and don’t offer any treats. This way, the chances of accidents during the night can be reduced.

11. Use a Crate

When you can’t be at home, put your puppy in a crate. Most dogs are reluctant to eliminate where they sleep. Just make sure that the crate isn’t so big that the puppy decides that one area is for sleeping, and another for eliminating. Before crating, make sure he gets a potty trip out to the yard, and when you get back, take him outside again.

12. Never Punish

Don’t punish your puppy for accidents. Some dogs take a bit longer than others to house train, but if you punish, you run the risk of the puppy trying to hide his mistakes from you.

The Final Word

House training a puppy takes a bit of time and effort, but it needs to be done. Just be consistent, praise and reward your puppy, and you’ll probably be pleasantly surprised at how quickly it can be accomplished

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Why Isn’t Punishment an Effective Training Method?

If you have never had a dog before, you have probably encountered any number of people who are all too willing to share their “expertise” with you when it comes to training. Some will tell you that an immediate, stern correction for bad behavior is best and that a dog who isn’t punished will never learn how to behave properly.

They’re wrong. There are any number of methods of training a dog. In fact, if you type “how to train your dog” into Google, you’ll get nearly 55 million results. The fact is, though, there is no such thing as a “good” training method that involves punishment.

Here’s Why You Should Never Punish Your Dog

There are never good outcomes from using punishment as a way to train a dog. It creates many more problems than it solves!

1. If You Punish Your Dog, You Could Make Him Fearful

If your only method of training is to punish bad behavior, he is going to view you as a tormentor, not as a beloved friend and companion.

2. Your Dog Wants to Please You

It is in a dog’s nature to want to please his human. If you punish him constantly, he is going to become frustrated, because he has no idea how to please you. It’s so much better to reward him when he gets something right – he knows that he’s made you happy, because you’ve petted him, or given him a treat, or told him that he’s a good boy. He’ll want to repeat the behavior that earned him the reward.

3. Sometimes, He’s Just Being a Dog

Your dog is not trying to be spiteful – many behaviors are perfectly natural for dogs. They are, for instance, hard-wired to want to chew, and they’re not going to understand why your slippers are not fair game. So rather than shouting or scolding, just take away the object that is not allowed, and replace it with a toy.

4. Constant Punishment Can Build Aggression

The more you punish, the more fearful the dog will become. At some point, he may become so afraid that he is a danger, if not to you, then to others. A visitor with a loud voice, for instance, could be perceived as someone else who is gearing up to punish the dog – and although he might think “I can’t bite Mom or Dad” (if you’re lucky), he could very well think that he owes no loyalty to a stranger. Then, because of your constant punishment, someone else could get hurt.

5. It Makes for a Bad Relationship

Punishment does not lead to a healthy relationship with your dog. You should be able to trust one another, but if you are consistently punishing, your dog is not going to trust you. He’s going to be a bundle of nerves, just waiting for the other shoe to drop, for the next punishment to happen. That’s not the kind of relationship you want to have.

6. There are Better Ways

Positive reinforcement always works better, and that’s the main reason that you shouldn’t punish. You’re going to be much more successful with training, and have a much better relationship with your dog if you reward the behavior you want instead of punishing the behavior you don’t want.

Of course, there are other reasons not to punish. These are the main ones, though.

The Final Word

When you get right down to it, there is one hard and fast reason why you should not use punishment as a training tool – it doesn’t work. You didn’t get a dog because you wanted a cowering, fearful subordinate. You wanted someone that you could share your life with, play with, take for walks, and snuggle up with at the end of the day. For that to happen, your dog needs to be able to trust you, and no dog is ever going to trust a person who is constantly screaming at him, slapping him, or otherwise making him feel as though he is somehow less than deserving of love and affection.

The best training methods involve rewards and positive reinforcement, never punishment. So put down that rolled-up newspaper and pick up the treats. Then get to work on showing your dog how to please you. That’s how you’ll end up with a best friend and loving companion who is strong and confident, and a good canine citizen.

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10 Personal Finance Tips That Will Change Your Perspective

Here are 10 unique financial tips that can change your perspective:

1. A car can last a lot longer than five years. It’s just a hunk of metal and plastic rolling around on four tires. If you can avoid attaching your ego to your automobile, you can save a lot of money by driving your car for several more years. Put that car payment into your retirement account instead and see what happens.

2. Know the five types of financial emergencies. Are you prepared for each of them?

  • Home-related issues, such as a furnace breakage or a leaking roof
  • Major car repairs
  • Funeral-related issues. Either paying for a funeral or travelling to one
  • Medical issues
  • Job loss

3. Spend five minutes on your finances each evening. A single TV commercial break can last five minutes. Review all of your financial transactions for the day. You should have four minutes to spare after you’re done. Follow up on any discrepancies.

4. Create small money goals. These should be easy to accomplish.

  • I’ll spend less than $75 on food this week.
  • I’ll save at least $25 each Friday and deposit it in my savings account.

5. Acquire renter’s insurance. It’s only a couple of dollars each month but can replace your items in case of theft or fire. Even your old computer and milk crate shelves are worth something to you.

6. Find ways to entertain yourself that are free. Much of the money you spend only serves the purpose of making you feel better. Instead of distracting yourself by purchasing things you don’t need, find some free forms of entertainment.

  • Books and videos from the library
  • Attend free concerts or listen to music at home.
  • Throw a Frisbee.
  • Play cards with friends.
  • Exercise.
  • Meditate.
  • Plant a garden.

7. Pay off your small debts first. You’ll build momentum this way and feel a greater sense of accomplishment. The other alternative is to pay off the debt with the highest interest rate first. It makes more financial sense, but it’s not as satisfying. Decide for yourself.

8. Consider how much it costs to use an item one time. People often don’t like to buy an expensive mattress, but consider how many times, and how many hours, you’ll use it. Even an expensive mattress only costs a few cents each night over the lifetime of the mattress.

  • How much would a $75,000 Mercedes cost to drive each day? Assuming you keep the car for 5 years, that’s roughly 1800 days. You’d be lucky to sell the car for even 50% of what you paid for it. $37,500/1800 = $21/day. That doesn’t even include the cost of insurance or the interest on your monthly car payments.

9. Avoid having too much in your savings account. Unless you need the money in the very near future, there are better places to store your money. Put your money to work for you with investments. Make a list of a few and choose the one that makes sense.

10. Create a financial mantra that supports your financial goals. Use it each day.

  • I only buy things I need.
  • I bring my lunch to work.
  • I save 10% of my income.

A little unconventional advice can be a good thing. Open your mind to new ways of looking at old challenges. You’ll find solutions you’ve never considered.

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11 Tips For 11 Plus Revision

As with any other study program, you need to practice a lot for your 11 plus preparation. But this may not be enough. Given below are a few revision tips that can help both students and parents.

Don’t overburden your kid

You shouldn’t put too much pressure on your kid. Allow your kid to have breaks for rest. Usually, it’s a good idea to let them have a break of 5 to 10 minutes.

Attention span

Usually, the attention span of a kid is between 30 and 50 minutes. What you need to do is increase their attention span bit by bit. For this, you should make a list of topics for each subject.


Ask your kid to make revisions in different places around the home. This will make it easier for your kid to take an exam in new places. Also, active revision will be easier if your kid has past papers. You can also try mock exams.

Visual aids

Visuals aids can help, such as spider diagrams. These mind maps show various parts of a topic that your kid will need to learn. Besides, this will help with the summarization of a subject.


Mnemonics will help your kid remember information with words, phrases or abbreviations. The thing is to make the information interesting, as interesting things are difficult to forget.


Once your child achieves an 11+ topic, you can give them a reward. You should keep setting targets and giving your kid rewards. This is a great way of encouraging your kid to do better.


Your kid should be fast enough to do 11+ papers in the examination hall. Make sure you create a simulation of the exam conditions and test your kids speed by testing him with mock papers. Moreover, you should go over each test paper to spot mistakes.

Work on difficult subjects

If your kid is weak in certain subjects, make sure he or she gives more time to these subjects. Most kids avoid the subjects they feel difficult, which is not a good idea.

Take Rest

With any exercise, your body muscle requires rest. The same goes for the brain as well. After studying for a while, make sure your kid takes rest. Studying all the time and not taking any rest may prove counterproductive.

Exercise and food

Exercise and healthy diet is very important for the proper functioning of the brain. So, make sure your child eats fruits and fresh veggies on a regular basis.


Make sure your kid sleeps well. If your kid finds it hard to stay fresh and happy, you should ask him or her to have a hot bath before going to bed. Not getting enough sleep will be bad for the mental health of your child.

So, these are some good tips for your kid’s 11 plus preparation. If followed properly, your kid will be able to do very well in the exams. Lastly, it’s important that you don’t be too hard on your kid as it may prove counterproductive and your kid may get sick of studying.

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