Exercises for fitness

Exercises That Keep You Financially Fit

•  Use your TV time.

Find a show you like. Engage in at-home exercises that are easy to master in your own living room, such as crunches, pushups, planks, mountain climbers or leg lifts. If you prefer using equipment, try dumbbells or resistance bands, which won’t cost you a fortune.

•  Revamp your home.

Taking the time to declutter and organize doesn’t just make your home sparkle — it also forces you to exert a lot of energy, burning calories and working up a sweat, especially if you have a lot to clean. If you mop the floors, vacuum each room, wash the windows, and scrub the tub, you’ll probably feel it the next day. 

•  Go for a family bike ride or walk.

Gather your partner and kids and get outside. Go for a walk or bike ride together. It’s completely free, and it lets you spend some quality time with the ones you love. 

•  Play a game of ball or tag.

Shoot some hoops, kick the soccer ball around, or play catch. An hour-long basketball game without officials can burn more than 400 calories. And even just playing around with the kids could burn up to 300!

•  Walk the mall.

Mall walking and jogging has grown over the last few years, so much so, in fact, that malls actually have programs dedicated to the cause. Malls with walking programs often open their doors early — before the stores are open — just to accommodate those who want to get an early-morning walk or jog in before they start the day.

•  Take a staycation.

A staycation is taking a vacation right in your own town. The benefits are endless. You’re getting to know your city a little better, you can do it on the cheap, and you’re moving the whole time. Going to museums, amusement parks and walking tours are exhausting, but fun! because you’re exercising all day, so take advantage!

•  Mow the lawn.

Mowing the lawn with a push mower can burn up to 200 calories, depending on your weight and how long you’re mowing the lawn. So next time you’re planning to hire someone for yard work, consider doing it yourself!

•  Find a running or walking buddy.

Working out with a friend or co-worker can help motivate you to get those running shoes on and get yourself out the door. When you feel like someone else is counting on you to be there, you’re a lot more likely to show up. 

•  Make a commitment.

Commit yourself on the calendar with a NEW challenge, suggests Erin Kreitz Shirey, Manilla.com health & fitness expert and CEO/Master Trainer of Power Fitness PDX & DigDeepPlayHard. Sign up for an adventure race, 10K, triathlon, a mud run, or a trail race. In this case, the minimal cost is worth the investment. When you make the financial commitment with a tangible goal to do something new, says Shirey, you are more inclined to exercise because you have to stick with the training plan in order to enjoy the challenge and victory at the end.

•  Create your own Fit Game Jar, refilling every month.

Shirey suggests filling a jar with 15 to 20 different workouts you have created or that you’ve found on various fitness websites and magazines. “They can range from swim workouts to group exercise classes to the latest workout trend or specific strength workouts,” Shirey said. “Pull different Fit Games daily, and the jar must be emptied by the last day of the month.”

•  Create a DIY boot camp.

Grab your best friends and create strength challenges incorporating intense combination moves, says Shirey. “Do 100 Club workouts of Kettlebell swings, Medicine Ball Wall Slams, burpees with Mountain Climbers, 500MRow with 20 dips, and Russian Twists, ending with Bicycle Crunches,” Shirey said. “End with doing your own one-minute-max fitness testing.

•  Find free or cheap fitness classes.

Daily deals sites, such as Groupon, LivingSocial and Yipit, offer heavily discounted gym classes and memberships, letting you take advantage of quality facilities at a fraction of the cost. Also, most fitness centers offer a free bring-your-friend day, so tag along with friends who have regular memberships.

•  Exercise at work.

When you exercise at work, you’re not only saving money, you’re making money, too! There are tons of exercises you can do without leaving your desk. For example, to work your lower abs, sit straight up in your desk chair, extend your right leg, and lift it until your thigh is no longer touching the chair. Repeat six times on each leg. You can also swap your desk chair for a stability ball, which will have your core working all day long.

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Weight Loss Diet Program

GM Diet Program

The following diet and health program was developed for employees and dependents of General Motors, Inc. and is intended for their exclusive use. This program was developed in conjunction with a grant from U.S. Department of Agriculture and the Food and Drug Administration. It was field tested at the Johns Hopkins Research Centre and was approved for distribution by the Board of Directors, General Motors Corp. at a general meeting on August 15, 1985. General Motors Corp. wholly endorses this program and is making it available to all employees and families. This program will be available at all General Motors Food Service Facilities. It is management's intention to facilitate a wellness and fitness program for everyone.

This program is designed for a target weight loss of 10-17 lbs per week. It will also improve your attitudes and emotions because of its cleansing systematic effects.

The effectiveness of this seven day plan is that the food eaten burn more calories than they give to the body in caloric value.

This plan can be used as often as you like without any fear of complications. It is designed to flush your system of impurities and give you a feeling of well being. After seven days you will begin to feel lighter because you will be lighter by at least 10 lbs. You will have an abundance of energy and an improved disposition.

During the first seven days you must abstain from all alcohol

You must drink 10 glasses of water each day

Day One

 All fruits except bananas. Your first day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons the first day. Especially watermelon and a loupe. If you limit your fruit consumption to melons, your chances of losing three lbs. on first day are very good.

Day Two 

All vegetables. You are encouraged to eat until you are stuffed with all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large baked potato for breakfast. You may top the potato with one pat of butter.

Day Three

A mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet. No potatoes today.

Day Four

 Bananas and milk. Today you will eat as many as eight bananas and drink three glasses of milk. This will be combined with the special soup which may be eaten in limited quantities.

Day Five 

Today is feast day. You will eat beef and tomatoes. Eat two 10 oz. portions of lean beef. Hamburger is OK. Combine this with six whole tomatoes. On day five you must increase your water intake by one quart. This is to cleanse your system of the uric acid you will be producing.

Day Six

 Beef and vegetables. Today you may eat an unlimited amount of beef and vegetables. Eat to your hearts content.

Day Seven 

Today your food intake will consist of brown rice, fruit juices and all the vegetables you care to consume.


Tomorrow morning you will be 10-17 lbs. lighter than one week ago. If you desire further weight loss, repeat the program again. You may repeat this program as often as you like, however, it is suggested that you are allowed two glasses of white wine in addition to the instructions on the program. You may substitute champagne for white wine. Under no circumstances are you to drink any other alcoholic beverages with the exception of beer which is allowed. Any liquor (bourbon,vodka, rum) is forbidden. Cream drinks are especially forbidden.
You may have an occasional cordial such as creme de menthe or schnapps, but you must always limit yourself to two drinks. If you wine, drink only wine that day. If you have beer, drink only beer that day, etc. Alcohol adds empty calories to your diet. However, after the first week it will help your digestion and settle your stomach.

Soup serves two purposes on any diet. One, it keeps those hunger pangs at bay and two, if the right ingredients are used, it can be quite nutritious and will help your body get rid of those excess pounds.

The power soup recipe we’ve featured here is again simple to make. Unlike some of the other soup recipes, this one is quite fast to cook. Remember that soup can be eaten in unlimited quantities when you are on the diet and on any day of the General Motors diet.

GM Diet Power Soup Recipe

GM Diet and soups go hand in hand. It is very important then to have a few good soup recipes that you can prepare when you are on the General Motors Diet.

Ingredients:

28 ounces water
2 green peppers
6 onions
2 tomatoes
A mix of celery and cabbage, chopped

Procedure:

In a pot, place water, onions, green peppers and tomatoes, together with a dash of salt and pepper to taste. Place the celery and cabbage and let simmer until boiling point is reached and greens are tender. Serve hot.

There you go, simple, fast and tasty recipe. The right food and exercise combined with a diet like the GM Diet should have you shedding those extra pounds before you know it.

G.M.'S Wonder Soup

The recipe is pretty straight forward and very easy to make.

Wonder Soup Ingredients:

Onions – 6 large onions
Green Peppers – 2
Tomatoes – 3
Cabbage – 1
Celery – 1 bunch
Water – 22 oz of water

Directions:

Start off with the onions and green pepper. Cut up the onions and green pepper and lightly saute it with a few drops of olive oil till they turn a light brown.
Next up is the celery, tomatoes and cabbage. Chop them up and add everything to a large pot with water.
Bring it to a boil and slow cook it till everything is tender. You probably need to cook this for close to 60 min. Add salt and pepper for seasoning.

That’s pretty much there is to it. The wonder soup can be eaten in unlimited quantities and is a real delight to eat. Anytime you find yourself hungry on any day of the GM Diet, the wonder soup is the way to go. Make sufficient quantities each day so that when hunger pangs hit you, you have something you can quickly warm up and eat.

The GM Diet wonder soup is really tasty as well, you will find yourself eating this even when you are not on a diet.

Additional Comments

Vegetables as may be taken in the form of a salad if desired. No dressing except malt, white or wine vinegar, squeezed lemon, garlic, herbs. No more than one tea spoon of oil.

 You have been given a recipe for the WONDER SOUP which can be eaten in unlimited quantities. This soup is a supplement while you are on the program and it should be a pleasure to eat. Not everyone likes cabbage, green peppers, calory etc. This recipe is not inflexible. You may substitute vegetables according to your taste. You may add any vegetables you like: asparagus, peas, corn, turnips, green beans, cauliflower, etc. Try to stay away from beans (lima, pinto, kidney, etc.), however, because they tend to be high in calories even though they are very good for you.

Beverages you may consume while on the program :

Water (flavoured with lemon/lime if desired).
Club Soda is OK.
Black Coffee. No cream or cream substitute. No sugar or sweetness.
Black Tea = Herb or Leaf.

Absolutely nothing else except the fruit juices which are part of day seven. No fruit juices before day seven.

How and Why It Works

• Day One you are preparing your system for the upcoming programme. Your only source of nutrition is fresh or canned fruits. Fruits are nature's perfect food. They provide everything you could possibly want to sustain life except total balance and variety.

• Day Two starts with a fix of complex carbo-hydrates coupled with an oil dose. This is taken in the morning for energy and balance. The rest of day two consists of vegetables which are virtually calorie free and provide essential nutrients and fibre.

• Day Three eliminates the potato because you get your carbohydrates from the fruits. You system is now prepared to start burning excess pounds. You will still have cravings which should start to diminish by day four.

• Day Four, bananas, milk and soup sound the strangest and least desirable. You're in for a surprise. You probably will not eat all the bananas allowed. But they are there for the potassium you have lost and the sodium you may have missed the past three days. You will notice a definite loss of desire for sweets. You will be surprised how easy this day will go.

• Day Five, Beef and tomatoes. The beef is for iron and proteins, the tomatoes are for digestion and fibre. Lots and lots of water purifies your system. You should notice colourless urine today. Your allowance calls for the equivalent of five "quarter ponders". Do not feel you have to eat all this beef. You must eat the six tomatoes.

• Day Six is similar to day five, Iron and proteins from beef, Vitamins and fibre from vegetables. By now your system is in a total weight loss inclination. There should be a noticeable difference in the way you look today, compared to day one.

• Day Seven finished off the program like a good cigar used to finish off Victorian meals, except much healthier. You have your system under control and it should thank you for the flushing and cleaning you just gave it.

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fat burning foods

List of fat burning foods

Here are the 20 best foods that burn away the most fat. They will help you to achieve your fat loss goals. Make sure that you include them regularly in your diet:

• Chillies - If you are a bit squeamish about adding chillies to your food, start slow and build your way up. Start with the Jalapeno chili and then work your way up to the hotter Habanero.

• Celery - Celery makes a great snack and will give you something to chew on when you have the munchies.

• Cauliflower - Cauliflower should be one of your most common vegetables that you have.

• Green tea - Green tea is excellent to have instead of a cup of coffee. Have at least 2 cups a day for maximum fat burn.

• Apples - An apple a day keeps the doctor and the fat away.

• Baby and sweet potatoes - Boil, bake or steam them to ensure that they stay healthy.

• Seeded and health breads - Try to stick to seeded and health breads most of the time.

• Almonds - Just don't have more than 7 almonds a day, as they are still high in fat (the good kind).

• Fat free dairy products - Enjoy all your dairy products fat free (if you can).

• Fatty fish - Include fatty fish like salmon,Herring, and Tuna at least 3 times a week.

• Skinless chicken breasts - Skinless chicken breasts should be one of your main sources of protein.

• Cinnamon - Cinnamon added over most of your foods will help you to have less cravings.

• Oat meal - The best breakfast to start your day with is a bowl of oats.

• Whole wheat pasta - Make whole-wheat pasta your pasta of choice.

• Spinach - Add spinach to most of your meals or have it as a side dish (just skip the cream).

• Grapefruit - Have half a grapefruit before each meal to help you burn more fat.

• Beans and other pules - All beans and pulses are excellent fat burning foods.

• Ice cold water - Ice cold water should be your drink of choice, have at least 2 liters a day.

• Carrots - Carrots make a great snack and are also a very tasty vegetable.

• Broccoli - Broccoli should also be one of your most common vegetables.

This list of fat burning foods don't contains all of the foods that burn fat. There are still a lot more fat burning foods that can help you to lose fat. 

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