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Early jogging session is one of the most preferable types of exercise. But many people wonder if running in the morning is the best thing to do or is it just a cultural phenomenon that everyone seems to be doing unconsciously. Well, the answer is up to you, I love running in the morning.

To help you decide on that, here’s a full list of the pros and cons of a morning run session.

Advantages of running in the morning:

– Your schedule is usually clear early in the morning: you don’t have many errands to run or commitments to meet at 5am! Therefore, you can keep your running program constant and uninterrupted.

– You can breathe in the clear and relaxing ear in the early morning. You can also enjoy the scenery and admire the beauty and magnificence of the morning glory.

– You can increase your productivity and mental function by training in the morning. Many mental performances recommend doing some aerobic exercise first thing in the morning. Anthony Robbins calls it “the power hour.”

– According to Tony Schwartz, author of the book “The Power of Total Commitment”, the best form of emotional renewal is to increase your heart rate for a long time. Not surprisingly, many runners enjoy happy lives with fewer emotional problems.

– You could also increase your metabolism levels by exercising early in the morning. This means you’ll burn calories at a higher rate, allowing you to lose more weight and gain an overall sense of confidence and accomplishment.

Disadvantages of running in the morning:

– Many people find it difficult to wake up early in the morning. It takes some self-discipline and willpower to be able to do it consistently.

– Running in winter when it’s too cold or rainy can be demotivating. But you can address this by dressing appropriately or running on an indoor treadmill or at the gym.

– Your body may be stiff and stiff early in the morning. Therefore, it will be more difficult for you to return to your normal running pace. He must get in the habit of warming up properly before his running session.

– Some runners force themselves to get up early, so they sacrifice a good night’s sleep. Sleep deprivation can have some devastating effects on your mental and physical health. Go to bed early and rest and recover as much as your body can desire.

Here it is. I still prefer to run, and you should too. Of course, from time to time; I change my race schedule to avoid the monotony of boredom. Variety is the spice of life.

Speed ​​development and lateral strength improvement are goals of the top 4 lateral movement exercises. Soccer or basketball requires excellent lateral speed control to deliver the best performance. However, many players often overlook this imperative factor often knowingly. The reason behind the behavior is the hardness scale of the training. However, it requires meticulous attention to detail and the selection of the correct type of training. Improving lateral quickness requires strengthening hip mobility, plyometrics, footwork, and lateral movement ability.

Working on lateral movement isn’t too difficult with the right set of exercises. Here are 4 main exercises you should consider working on to get the best out of you in real time.

Side Lunges: The Basics Beyond Advanced Technique

Side lunges provide the goodness of basic lunges while improving lateral speed. The goal of this exercise is to focus more on lateral movement rather than leaning forward like in conventional lunges. This exercise offers an excellent workout for all muscle groups in the lower body, including the quadriceps, hamstrings, gluteus maximus, gastrocnemius, adductor, and soleus muscles. The steps for a correct training are

• Stand up straight
• Keep the distance between the shoulders and the feet
• Stretch one leg out to the side
• Downward lunge
• Put maximum body weight on the front leg
• Point your toes in the forward direction
• Repeat with the other leg

Side sled – for those who need an extra punch

The side sled drag is a fantastic exercise for those who need an extra punch. This workout focuses on increasing the muscular strength of the lower body muscles. Some treat it as a variant of side lunges. However, the results delivered by the drill are promising. It is also suitable for people who cannot deal with the stress of slowing down due to a hip or knee problem. The steps for a correct training are

• Stand up straight
• Stretch one leg out to the side
• Keep your toes straight
• Pull the weight by walking sideways without changing the angle of flexion or the position of the body.
• Repeat with the other leg/other side

Asterisks Lunges – Overcome fear once and for all

Asterisk lunges increase the benefits of regular lunges to the next level. You need two dumbbells for the workout. This exercise is great for toning your gluteal and hamstring muscles. In addition, this exercise is highly recommended to improve lateral speed. Well, the footballers are listening; overcome fear for the last time. Hit Asterisks lunges and be the difference you deserve. The steps for a correct training are

• Stand up straight
• Carry two dumbbells
• Lung bent forward as usual, 45° forward, lateral, 45° backward and backward

Cross Side Step Drill: Agility Matters When You’re On The Ground

The lateral crossover step exercise improves agility, endurance, and the ability to turn quickly. It is a strength training exercise with a complete focus on improving the speed of movement. This workout focuses on improving strength, endurance, and the ability to change direction with typical side-to-side movements. You need a marker or cones for the drill. The steps for a correct training are

• Stand up straight
• Take a cross step
• Keep your left foot in front of your right
• Step to the right with the right foot in front of the left at a crossroads.
• Complete reps as directed
• Take a one minute break between two sets of repetitions.

I get a lot of questions about medifast “lean green food”. If you’re not familiar with this, it’s the largest meal you make each day while on this diet. You can eat five prepackaged meals a day that you really just have to prepare. But, “lean and green” requires a bit of food preparation. However, you can also do this very simply. The only real requirement is that you have 5 to 7 ounces of lean protein and three servings of vegetables. You can achieve this in any way you want.

Still, people often write to me and ask if they can skip the lean and green food or eat a pre-packaged meal instead. In other words, they would be eating six “medifast meals” while forgoing lean and greens. I’ll tell you what I think about this practice in the next article.

Why most people consider skipping their Lean and Green: I find that most people want to skip this because they think it will allow them to lose weight faster. Roughly each prepackaged meal has about 100 calories each. Obviously, very few home-cooked meals will meet this criteria, whether “lean” or not. So if you have consumed your 5 prepared meals, you only have 500 calories for the whole day. People decide that they don’t want to ruin this hard work by eating a larger meal. I understand this thought, but I know for a fact that it is flawed because I experimented a lot with cutting it and it backfired.

Why I think you should NOT skip it: My experience: This is what most people don’t understand. The calories from this main meal are already built into the program. This diet is designed so that you eat around 1,200 calories per day. This is an acceptable low amount by most standards. Having 500 calories before this gives you a lot of wiggle room with your main meal. Even if you take some liberties, you’ll often still be in the 1200-1300 range unless you simply don’t follow the guidelines.

Understand that ketosis requires regular meals: Medifast works because ketosis works. Since you are eating a low number of calories and a high amount of protein, your body is forced to burn fat instead of carbohydrates. But you will slow down this process if you don’t give your body the fuel it needs to do its job. If you see the big loser, you know that Jillian annoys the contestants when they don’t eat enough. The same thing will happen if you start skipping meals. I know for sure from personal experience.

So don’t kid yourself. You really don’t need to. I really believe that if you eat regularly within reason, you will get better results. And, lean and green are beneficial not only in terms of keeping your metabolism going, but also in terms of teaching you how to plan and prepare healthy meals. You will need it later when you go to the maintenance phase of the plan.

Rice has always been in doubt whenever there is talk of healthy eating. People face the dilemma of whether to include rice in their diet or not, especially when looking to live a healthy life and lose weight. Even when it comes to absolutely delicious Indian basmati rice, you always have to weigh the pros and cons before including it in your shopping cart at the supermarket. But the questions still remain. Is rice really fattening? Should you avoid it altogether?

Let’s see the subject in detail to decide once and for all if you should consume Basmati Rice or not as a regular diet. Basically, there are numerous schools of thought that contradict each other when talking about the nutrition and calorie content of Basmati rice. Indian Basmati is believed by a significant group to be full of starch and has very little in the way of nutrients to offer, so it should be avoided especially by those looking to eat healthy and lose weight.

They are contradicted by those who believe that basmati is a rich source of necessary carbohydrates and minerals and therefore should be consumed regularly. Both are not entirely wrong and neither are they entirely correct.

The Asian Heritage Argument

This argument primarily challenges those who claim that rice is fattening. Basmati rice is the staple food of many Asian countries that have consumed it for generations. Even then, they managed to stay healthy and slim. Thus, it slightly proves that Basmati, itself, is not quite fattening.

Eating rice at night makes you fat

There are people who believe that eating rice at night causes the body to store excess fat. This fat is not burned due to inactivity during sleep. But the truth is completely different from that! Weight gain is not entirely due to the rice you consume but is an accumulation of all the calories you consume during the day. Rice calories add to that total, but they don’t make up the majority. If you consume more calories in total than the amount you burn each day, you will gain weight regardless of whether you eat Indian basmati rice or not.

Bad for gluten sensitivity

Another myth about the nutrition of basmati rice is that it is a source of gluten that causes health disorders. But Indian basmati rice is inherently gluten free. So if you suffer from celiac disease or NCGS (Non-Celiac Gluten Sensitivity); You can still consume Basmati without any fear. Rice doesn’t need gluten protein unlike dough for them to stick together. So even if you are gluten intolerant, Basmati Nutrition will not affect your health in any way.

The bottom line

The next time you go to the supermarket to buy Indian Basmati Rice, you can add it to your cart without any regrets. If everything else is going well for you, like insulin sensitivity, regular activity, absence of metabolic disruptive foods like fructose, lectins, and excess linoleic acid, etc., then Basmati Rice Calories and Nutrition they will not drastically affect your health.

In conclusion, we would like to advise you to stop suppressing your craving for the delicious delicacies of Indian basmati rice and add it to your diet with no regrets.

Different species of yucca, some of which are known today as Spanish bayonet, Adam’s needle soapbox, Datil, Whipple, or dagger, are of great economic importance to many indigenous tribes in the southwestern United States. The waxy, pointed leaves provided excellent fibers for weaving. Along the flower stalks and creamy white flowers have been used by the Apache for food and, more importantly for our purposes, the yucca roots provided many Native Americans with a natural shampoo and natural soap. for the clothes.

Cassava root (called mole) contains the compound saponin, which has detergent properties and appears to have a particularly beneficial effect on protein fiber of animal origin.

And there’s no reason why you can’t try a yucca soap for yourself, because the versatile plant, previously classified as Liliaceae but more recently included in the new family Agavaceae, is found in the Southwest (and to some extent, Southeast). ), United States, Mexico and the Antilles.
Collection and elaboration of cassava shampoo

Cassava root can be harvested at any time of the year, as long as the ground is not frozen. However, since regulations on collecting wild plants vary, be sure to check your state’s laws before you start digging. Next, if there are no restrictions on cassava harvesting in your area, select a small to medium-sized plant that can be dug up without difficulty; even a clump of young roots will have enough for ten shampoos.

Next, remove all loose dirt with a stiff brush or old rag and use a small ax to chop the roots into manageable (potato-sized) pieces. Now, using a sharp paring knife, cut away the hair-like extensions and root skin, taking care to keep the newly exposed surfaces as clean as possible.

Once done, crush the peeled pieces into smaller pieces (about the size of ice cubes) and use a hammer or blender to pulverize these root pieces into a pulp. When the porridge has changed color from white to pale yellow, the new shampoo is ready to be used, dried or frozen (cassava keeps well preserved, where one of two methods).

natural shampoo storage

If you wish to sun-dry the roots, spread the material out in a thin layer on a clean surface and leave it in direct sunlight until all moisture has evaporated. (When the gravy is no longer sticky and fluffy, but feels a bit coarse, it’s dry enough to store.)

For oven drying, on the other hand, just spread a thin layer of dough on a baking sheet and bake at a low temperature (between 225 and 250 degrees Fahrenheit) for an hour or two. (Drying time may vary from batch to batch, so check back often.) Finally, but dry the cassava, be sure to store the particles in a cool, breezy place.

E ‘can also freeze a future supply of soap root, and this can be done at any stage of root preparation. Simply seal the dough in an airtight container and thaw before processing or end use.

However, there is a caveat regarding yucca shampoo: As with any new substance, be sure to do a skin test to check for allergic reactions before washing your hair with the pulp. Although anthropologists record that Native Americans used yucca roots for full body baths (and Walapai mothers also washed their babies with the suds of a yucca every day for a week after birth), I once used the material of the root as a face cleanser and found that my skin was irritated but I have had no negative effects from the substance shampoo.

When you are ready for the yucca kneaded hair wash, make sure your hands (and sink) are free of grease (or other non-foaming roots), then run a few inches of water into its base, add at least a handful of dough and stir the water around vigorously. (Alternatively, you could put the pulp and some water in a blender for a few seconds and pour the sparkling yield down the sink.)
healthy and shiny hair

After getting a lot of suds, fill the sink with water and remove the pulp float. (Or, if you don’t use the blender to make foam, you can avoid having to strain the water by simply inserting the roots to be lathered into a cheesecloth bag.) Then simply wash and rinse your hair as usual. You’ll be happy with the way this natural cleanser leaves hair silky, shiny, healthy and clean!

Bowflex SelectTech Dumbbells are an excellent tool for strength training. Strength training is an effective activity for burning fat, losing weight and keeping it off. Using that logic, we can conclude that Bowflex Adjustable Dumbbells can help you lose weight.

weightloss

Weight loss is not about physiology or biology. It’s about math. It’s a numbers game and in this game calories trump everything. If you burn more calories than you consume, you will lose weight. There are many activities you can participate in to burn calories and lose weight. Strength training is one of those activities.

Weight lifting can be used to burn calories. However, its benefits for weight loss do not end there. The most effective weight loss aspect of strength training is actually muscle preservation. As you lose weight, your body has to convert your muscles and body fat into energy. Strength training encourages your body to convert only fat to energy because you need muscle to continue strength training.

Your lean body mass is an important factor in determining your metabolic rate. Therefore, maintaining your muscle mass allows your metabolic rate to stay the same while you lose weight. Your muscles actually burn more than 20 times more calories per day than your fat. The more muscle you keep, the more muscle you have available to burn fat.

Weightlifting at home

SelectTech Dumbbells are adjustable dumbbells designed by Nautilus and produced under the Bowflex name. They are the perfect pieces of equipment to use if you are strength training at home, especially if you are on a budget. Bowflex dumbbells have an innovative design that allows you to seamlessly convert from 5 to 52.5 pounds.

Bowflex SelectTech 552 Dumbbells replace a set of thirty dumbbells. Not having to buy thirty dumbbells saves space in your home and saves you money. They are also very portable, sturdy and attractive. The only negative about these dumbbells is that you can’t throw them like traditional dumbbells.

The Bowflex SelectTech 1090 dumbbells are the big brothers of the 552. They have all the features of the 552. The main positive is that instead of converting from 5 to 52.5lbs, the 1090 converts from 10 to 90lbs. The main drawback of the 1090 is that it costs nearly $250 more than the 552.

If someone told you right now which is the best exercise to lose weight,… would you do it? You may when you read this article.

The best exercise for weight loss is “any exercise,” says Timothy Church, MD, MPH, PhD, a professor at the Pennington Biomedical Research Center in Baton Rouge, Louisiana.

Two main reasons that prevent people from losing weight with exercise are boredom or injury. The truth is, weight loss is about using more calories than you take in (in other words, burning more calories than you eat). So, they say, while running at a pace of 8 minutes per mile can be a great calorie burner, if you don’t, it won’t help you. Instead, start with something you can do, like walking or exercising on an elliptical machine or stationary bike.

Strength training by itself won’t lead to any appreciable amount of weight loss because it simply doesn’t burn enough calories. To lose calories you must do a lot of cardiovascular (aerobic) exercise. But what about all the talk that more muscle mass equals more calories burned, even when you’re at rest? This is just a myth, it will never happen. The only successful studies that showed a significant calorie burn after a weightlifting workout (post-burn) were done with serious professional lifters, training 60-90 minutes at a time and lifting as much as they could on each set . In fact, gaining a pound of muscle will help you burn an extra 5 to 10 calories a day. You could do it by chewing gum, so it’s not worth doing weight training if your goal is to lose weight. That’s not to say that strength training isn’t important to your body’s overall health. But when it comes to burning the most calories, opt for cardio. And vary the intensity. Do aerobic workouts to strengthen your core, where you alternate between moderate and high intensity, either within the same workout or on alternate days.

Doing a variety of different activities during your workouts is also a good way. Not only does this help keep you from getting bored, but it’s better for your body. Doing different activities targets different muscle groups. You’re also less likely to develop an injury, since doing the same thing day after day creates wear patterns on your joints.

Be creative, for example if you are a golfer ditch the cart and walk around with your clubs. You will do what you like and burn more calories doing it.

Do you love to train, do you love to be challenged, do you love to push yourself or be pushed to the max? To start running every time you exercise? Do you love to get a flying sweat, heart rate pumping and your muscles on fire as you challenge your body and mind?

Okay, okay, you get the idea. After all, who doesn’t like the satisfaction that comes from a tough training session?

It is a feeling of personal power that is difficult to overcome.

Now what about stretching? I love it? If you’re an intensity junkie like most of my clients, then I guess stretching is on your ‘I’ll really do it someday’ list. Who has time to stretch when you could do 3 extra sets of weights, squeeze another mile on the treadmill, or take 5 minutes for coffee before heading back to the office?

I myself belonged to the ‘I’ll do it later’ brigade.

‘Extension? I’ll do it when I get home.’

‘Or I’ll do a whole half hour tomorrow’

‘Or next week I’ll get to the gym half an hour early so I can fit in.’

Never happened. This is what happened: I would get to a certain point with my training and then I would have to back off because I was constantly tense or sore and needed to wait until my body recovered. One of my shoulders was starting to round forward in an unattractive and permanent way, and I was constantly experiencing pain in my left hip and lower back. The entire left side of my body was becoming noticeably shorter than the right.

And you? Maybe it’s nothing so bad. A nuisance here, a sore neck there. The occasional sharp twinge in the knee. Mild low back pain that comes and goes. Or maybe you feel regular pain, but just get over it.

‘He’s going to go, you tell yourself.’

‘It’s not so bad actually.’

Well, maybe not yet, but why would you want to wait and see if it gets any worse? It doesn’t matter what your goal is: if you train regularly and bring your body to a state of collapse, then you need to counter it with proper recovery. Exercise recovery, that is, not a few drinks after work!

You need to stretch.

There is something else here that you may not realize. Stretching isn’t a waste of time—it won’t take away from the opportunity to lose a little extra weight or do a few more reps. See it as an investment in your ability to perform with greater ease and skill in the future.

Stretch stretch stretch!

Still not convinced?

MY TOP 8 REASONS TO STRETCH

1. Your body will stop you if you are not agile. This is to prevent injuries.
2. You will reduce muscle and joint pain
3. Your stomach muscles will work more effectively and flatten faster
4. Tight, short, thick muscles don’t feel good and don’t look good.
5. You will improve blood flow to the brain, helping you focus and have energy.
6. You will balance stress and sleep and wake hormones
7. Your digestion will improve
8. Flexible muscles look longer, leaner and more toned

Start stretching today.

AS IT DOES?

Things have changed. Lying on your back doing static (non-moving) stretches can be relaxing, but it’s not super effective. Your muscle fibers run in diagonal patterns. This means that you need to stretch in a variety of patterns. There are generally 3 main directions you should stretch:

1. front-back
2. Side-side
3. Rotate

I call this 3D stretching.

If you’re lucky enough to have a TruStretch cage (made popular by Gary Gray, one of America’s top conditioning coaches and consultant to the Los Angeles Lakers) in your gym, your task is simple.

Just stand inside and follow the diagrams. You really can’t go wrong.

If you don’t have access to a TruStretch, you can use a bar, the edge of a wall, or anything handy. To stretch in 3D, you have to make sure to move through all 3 directions in each.

FOR EXAMPLE: ISBIOTICS STRETCHING

Start with one leg on a bar/chair/table/TruStretch in front of you. Pull your toes in toward your body and lean in until you feel your legs stretch. This is front-back. Next, turn your body to one side. Continue leaning forward. Do both sides. This is side by side. Finally, as you continue to ‘feel’ the hammy stretch, rotate your torso until you are looking over one shoulder. Do both sides. You have now completed your first 3D stretch!

You can do this with any body part: just move your hands to use different bars inside the cage and change the angle of the stretch, or if you’re not using a TruStretch, rotate your body in different directions (slowly). If you find it hard to keep your balance, try using a partner or a wall for support.

HOW LONG TO STRETCH?

There are different schools of thought in this area. My recommendation is to hold each phase of the 3D stretch for at least 10 seconds. However, if you’re particularly tense, can handle the stretch, and are stretching a large muscle group, I’d suggest holding each phase for 30 seconds. Smaller (or more vulnerable) areas like the neck may not require as much time. You know you’ve held on long enough when you feel the muscle start to “give”.

WHAT ELSE?

3D stretching is based on the principle that every time you move a part of your body, you affect and enhance the stretch. This even applies to moving the eyes. The next time you’re holding a stretch, try looking to the side as far as you can without your head. You are creating a neural command to rotate and this will affect muscle tension without even moving your body! You can also try twisting your foot back and forth by holding certain stretches.

SUMMARIZING

To improve the way you look, feel, and function (both physically and mentally), stretch every day! 3D stretching is the way to go, just keep it moving. Don’t worry about doing it wrong, if you feel a stretch, it’s working. If you need help, enlist the services of a personal trainer from Chek (http://www.chekinstitute.com). You can also try stretching in a class setting, such as yoga or body balance. That way you can’t just run away and tell yourself ‘you’ll do it tomorrow’!

STILL NOT CONVINCED?

I’ve been an intense exercise addict for years, and never enjoyed (or really enjoyed) stretching. After finally getting enough constant tension and pain in my left hip and lower back, I started stretching 3-4 times a week. My running speed has improved by about 1 mile per mile and I can run comfortably every day if I choose to (which I usually don’t!), whereas before I needed a minimum 3-4 day recovery. My hip and lower back pain – just a mild twinge where once it was a constant nuisance and inhibitor.

Stretch, people, stretch!

Quizno’s Sub began humbly in a lonely spot on the corner of 13th and Grant in Denver, Colorado’s bustling Capital Hill neighborhood in 1981. About six years later, in 1987, after hearing a customer comment, businessman Rick Schaden opened the first franchise in nearby Boulder, Colorado. After four years of enjoying great popularity with his investment in a small business, Schaden along with his father bought the entire franchise operation in 1991 (Wikipedia, undated). The Schadens were steadfastly determined to live up to their recently adopted corporate mission statement:

“To be the leader in quick service restaurants by serving the best sandwiches and products in and around sandwiches on the market… One successful restaurant and one successful engaged customer all at once.” (Quizno’s, undated)

By the mid-1990s, the Schadens’ entrepreneurial tenacity was beginning to pay off. Business magazines praised the uniquely innovative restaurant concept that was Quizno’s Sub. Although Quizno’s Sub did not invent the toasted sandwich, it widely popularized the concept through its advertising. By offering customers the unique crispy taste of a freshly toasted sandwich, the flavor of the sandwich is enhanced and the quality of the ingredients is much more pronounced. His catchphrase “Mmmm… Toasty!” adequately and succinctly captures the essence of this perceived experience. Quizno’s Sub doesn’t spend an inordinate amount of time on its distinctive feature. A customer places an order with an employee and the main ingredients are added on top of the bread. The open-faced submarine followed by its top is positioned and lowered down a conveyor belt into a toaster for approximately 30 seconds. The customer then follows their sandwich to the next station where additional ingredients can be added before the sandwich is wrapped and given to the customer. Quizno’s Sub’s simple yet effective concept has proven so popular that its arch-rival Subway recently added the option to let customers choose to order their toasted sandwiches in 2004. Similarly, Boston Market added toasted sandwiches to its menu in 2005 and Blimpie most recently did the same in 2006. (Wikipedia, undated).

Additionally, while most competitors in the quick service restaurant industry attempt to differentiate themselves based solely on the three dimensions of cleanliness, quality, and service, Quizno’s Sub can attribute its success to providing customers with quality items on its menu. Conventional submarine sandwich restaurants traditionally offer ordinary menus that include uninspiring BLT’s, Cheesesteaks and Tuna Subs. Instead, Quizno’s Sub offers a wide variety of delicious signature options, like Chicken Carbonara, Spicy Monterey Club, and Turkey Bacon Guacamole. Quizno’s Sub achieves a marked improvement in taste over similar restaurants based on the uniqueness of its ingredients. Instead of using generic ingredients to use in each and every one of their subs, Quizno’s Sub uses specific menu items solely for some menu items to the exclusion of others. As an example, their Chicken Carbonara uses diced bacon bits, while their Double Bacon BLT uses whole bacon strips to enhance the specific signature flavor of the menu selection. However, Quizno’s Sub doesn’t limit its menu to just sub sandwiches. Additional menu items include Craveable Salads, Fresh Soups, Light Selections, Beverages, Desserts and Sides, Kids’ Options and newly added Gourmet Toast Bowls.

Within 5 years of their corporate purchase, the Schadens saw Quizno’s Sub grow to 100 locations in 1996. Although not yet recognized nationally, through a demonstrated steady increase in brand awareness and name recognition Along with quality, the company quickly expanded to 1,000 franchises by the end of the 2000s. The Schadens soon began receiving national acclaim for their surprisingly quick success in the competitive quick-service restaurant industry and for the potential to future growth of the Quizno’s Sub franchise. Quizno’s Sub expanded rapidly over 3 years, opening the 2,000th location in 2003. Although still a fraction of the total number of Subways, as of 2005 Quizno’s Subs has overtaken Blimpie’s as the second largest submarine sandwich chain in North America. North. Almost all locations are owned by individual franchisees with only 2 corporate owned locations. Currently, there are more than 4,000 Quizno branches in the US, more than 300 locations in Canada, and an additional 100 locations spread across 13 countries, including Australia, Cayman Islands, Guam, Iceland, Ireland, Japan, New Zealand, Panama, Puerto Rico, South Korea, Turkey, and the United Kingdom (Wikipedia, undated). According to Quizno’s Sub, the franchise has become so prolific that a new franchise opens every 9 hours (Quizno’s, nd). Quizno’s Sub has steadily climbed Entrepreneur Magazine’s Franchise 500 rankings to become the third most popular franchise in the world, following second place Curves for Women and first place Subway. Quizno’s Sub also ranks first for the fifth consecutive year as the top restaurant franchise in the Nation’s Restaurant News Top 100.

More recently, the company has set its sights on fighting its archenemy, Subway, head-on. His last volley aimed directly at Subway went off on September 18, 2006 and was called “The Prime Rib Cheesesteak Challenge.” Quizno’s Sub’s assertive advertising campaign boasts that their cheese steak has twice the meat of Subway’s cheese steak. Customers are eligible for a free sandwich coupon if they purchase a Prime Rib Cheesesteak and are not completely satisfied with their purchase (Wikipedia, no date).

Before thinking about losing weight, the first thing to ask yourself is: do you need to do it? There are many basic ways to assess for yourself whether you are fat, very obese, or just plain healthy. Most of them are based on simple height and weight ratios, of which the most widely used method is the body mass index (BMI). While none of them are 100% accurate, they do provide a good indicator to measure. BMI generally overstates the user’s weight category, placing normal people in the obese category rather than below.

If you think you fall into the obese category, the next question you need to ask yourself is if you are losing weight for aesthetic or health reasons. If it is simple for cosmetic reasons, then most likely you are not overweight and do not need to lose weight. Keep in mind that exercising for weight loss is very different from exercising for good health.

If you’re serious about losing weight for health reasons, you’re probably facing a major problem. You lack the muscle to support your own weight and, as a result, tire too easily to maintain a sustained exercise regimen.

To help you get started, the following exercises are designed with low intensity and low impact; Firstly, to reduce the risk of insults, especially for beginners, and secondly, so that you can achieve them.

Here are 6 exercises that are simple to perform and can be done in the comfort of your own home.

one) applause

This exercise is also known as the Buddha Clap. You can do this exercise sitting on the floor. Start with both arms fully extended at your sides and palms facing the sky. While keeping your arms straight, bring both hands up at a comfortable speed above your head and clap your hands. Return to the original position with your arms straight and palms facing up.

This exercise seems simple enough, but that’s exactly how it should be. But once you’ve repeated the action 10 to 20 times, you’ll realize that it’s not exactly effortless. It stretches the muscles of the back and arms and works the cardiovascular system. Do 20 to 40 sets of this exercise daily.

You can also do this exercise standing up to increase the intensity of the exercise.

two) Twinkle Twinkle Star

If you remember how you danced while singing the nursery rhyme, Twinkle Twinkle Little Star, then you should remember the action of the twinkling stars. This exercise is exactly that action. Extend your hands directly in front of you with fingers spread. Then simply clench and unclench your fists (doesn’t have to be clenched) repeatedly.

Every time you shoot and open your fist it counts as one. Do this 20 to 40 times a day. This strengthens the shoulders and forearms. Like the Overhead Clap, this exercise can be done sitting or standing for best results.

3) ABS

Most of us should be very familiar with Crunches, however few of us know how to use this exercise correctly. There is no right or wrong way to do sit-ups, but different ways to do them have a different result. Since we are looking at weight loss and muscle building, we should do the crunches slowly and steadily.

First, lie on the floor and with your knees bent, raise your legs so that your thighs and stomach are at approximately 90 degrees. This is the starting position for Crunches. Next, cover your ears with your hands and raise your upper body so that your elbows touch your knees or thighs. Hold the position for 2 seconds before returning to the starting position. Meanwhile, keep your legs as they were in the starting position. If you find it difficult to keep your legs up, you can place a cushion or chair to support your legs. Eventually, you should progress to a stage where you don’t need the support.

This exercise trains the upper abdominal muscles. Do this 10 to 20 times a day. You can alternate this exercise with alternate crunches where the right elbow touches the left knee and vice versa. Alternate crunches train the side crunches.

4) leg lifts

To get started with Leg Raisers, first look for heavy furniture that you can grab on to. Lie down on the floor and reach out to grab furniture (preferably furniture legs). Keep your arms half bent. Raise both legs (keeping them straight, don’t bend your knees if possible) so that your thigh and stomach are at approximately 90°. This exercise can pose difficulties for a large number of us. If you find it difficult to lift both legs, you can try starting with one leg at a time.

This exercise works the lower abs, and is especially good for reducing belly fat, or belly fat, as we call it. Do this 10 to 20 times a day.

5) knee lifters

Once again, look for heavy furniture that can support your weight at home. This time you’ll need to hold on to it for support, so make sure the height is comfortable for you. Place both hands on the furniture with your body upright and your legs shoulder-width apart. Begin by bending one of his knees and slowly lifting that leg toward his chest. Slowly lower your leg and proceed to repeat the action with the other leg.

Each time you lift your leg and lower it, it should count as one. Do this 20 to 40 times a day. This exercise strengthens the thigh muscles.

6) on tiptoe

This exercise is similar to the Knee Raise. Once again, place both hands on the furniture to support yourself with your body upright, but keep both legs together. Start by moving your toes up and down. Do this 20 to 40 times a day. This exercise strengthens the calf muscles.

Each of the above exercises will take you less than 5 minutes, doing all 6 should take you no more than half an hour a day. It doesn’t matter if you’re looking to lose weight or just stay active, these exercises are very helpful in staying reasonably active.

These exercises work the major muscles in your body and strengthen them for higher intensity workouts. This is very important, especially if you are obese. Since this routine is for beginners only, you should move on to higher intensity exercises after a few months for best weight loss results. However, don’t skip to start immediately with more difficult workouts! If you skip basic training, you risk injuring yourself with exercises your body can’t handle.