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You don’t have to jump out of bed and start exercising first thing in the morning. You can ease into your day with these exercises you can do in bed. These are excellent if you want a flat stomach and can boost circulation to help clear the cobwebs and get your day off to a great start. One is very simple. Some call it a suction exercise when done standing, but you can do it sitting and realign the abdominal muscles. It’s especially good after pregnancy.

You’ll get quick results from the suction exercise modified for the bed.

When doing the suction exercise in bed, sit cross-legged placing your hands on your abdomen. Inhale deeply, expanding your stomach. Exhale while sucking in the abdominal muscles. Blow out as much air as possible as you try to pull your stomach toward your spine. Hold in your stomach while you take deep breaths. Place your hands on your stomach to monitor how well you’re doing. With each exhale, pull your stomach in further. You can do these standing up.

More traditional workouts can be done in bed.

You can do an abdominal crunch or reverse crunch in bed, too. Lie with your knees bent and feet flat on the bed. Put your hands behind your head for neck support. Raise your upper body and hold. Reverse crunches are similar, but you lift your feet off the bed, with your thighs forming an angle. Lift your head, as you raise your legs so your thighs are perpendicular to the bed. Hold for a few seconds, then slowly lower both the head and legs.

Leg scissors and bicycles are fun to do and can boost your circulation.

You’ll be boosting your brain power, while you work your abs when you do a few sets of leg scissors or bicycles. Both are similar. With the bicycle exercise, you lift your legs and move them in a pedaling motion. With scissors, raise your legs as high as possible, pointing your toes toward the ceiling. Raise one leg as you lower the other in a chopping motion. Repeat for 20 to 30 repetitions.

• Lay flat with your hands by your sides, knees bent and feet flat on the bed, Outstretch your hands and lift your upper body to create a V. Hold for a few seconds then lift your feet off the bed slightly and hold.
• Don’t hold your breath as you hold your muscle tight, but do exhale as you pull in your stomach, attempting to force all the air out of your lungs with pressure from your abs. Focus. Be more aware of how the muscles feel when you tighten them.
• You can do scissor kicks at any height. It doesn’t matter if you keep your feet an inch off the bed or raise your toes toward the ceiling. It works abdominal muscles.
• You can do many traditional abdominal exercises in bed. Our trainers at Rising Fitness in Houston will help you find ones that will fit your needs.

For more information, contact us today at Rising Fitness Gym

It seems like everyone in Houston, Texas, is on some type of special diet, whether it’s low carbs, non-gluten or lactose-free. Some become vegetarians. Choosing a vegetarian way of eating can occur for a number of reasons. Some people choose it for humanitarian reasons, others believe it’s healthier and some choose a vegetarian option to lose weight. There are also different types of vegetarians. There are vegans that eat no animal products, lacto/ovo or lacto-ovo vegetarians that include dairy, eggs or both in their diet. Do any of these help you lose weight?

It’s not about what you don’t eat, but what you do.

No matter what type of diet choices you make, losing weight is not as much about what you don’t eat as what you do eat. While many vegetarians and vegans are thinner, it’s because they eat a lot of fruits and vegetables. Fruits and vegetables are high in fiber and lower in calories, so they get full quicker before consuming enough to put on weight. That is true in some cases, but you can’t forget about the food they do eat, some of which is free of animal products, but still high in calories.

Meat is higher in calories, but it fills you up and is a minor problem compared to sugary treats.

If you’re a vegetarian that indulges in “special” vegetarian treats like cake, cookies, candies or high calorie beverages, don’t expect to get that slim appearance most people associate with vegetarians. Nut butters, dried fruit and alcoholic beverages are all higher in calories and vegetarian options. Sugar is a plant-based product and treats containing sugar can pack on the pounds. Most candy bars are vegan-friendly. Most spirits and liqueurs are also vegan options and can pack on the pounds when consumed too often.

No matter what type of diet you choose, it’s about making smart choices within that framework.

You can lose weight on almost any type of special diet, vegetarian, flexitarian or carnivore. The key is to make smart choices in the allowable food you choose. Sure, it’s easier to shed a few pounds when you eat mostly vegetables. They provide fiber that fills you, but with fewer calories. It’s refined foods, foods higher in sugar and fat that will pack on the pounds and those can be part of any type of diet, whether it’s vegetarian or not.

• People are often tricked into choosing high calorie vegetarian or vegan foods. They believe that if it’s vegan-friendly, it’s automatically healthy and won’t put on weight. That’s not true at all.
• Consider how the food is cooked. Cooking in vegetable oil adds extra calories, so does breading. Both types of foods can make you gain weight fast. Deep fried foods shouldn’t be part of any healthy diet.
• Sticking with whole foods, whether you follow a vegetarian diet or not, is the easiest way to lose weight. Whether it’s a purely vegan candy bar or a bag of pork rinds, junk food can spoil your diet and destroy your health.
• There are some benefits to choosing a vegetarian diet or a plant-based diet. It can reduce the risk of inflammation, hypertension and obesity, while balancing blood sugar and improving cholesterol profiles.

For more information, contact us today at Rising Fitness Gym

You’ve probably read every “magical” diet combination on the internet, from drinking cabbage soup for meals to an elixir made with lemon juice and honey. When you read the title, you probably thought, “just another scam.” However, it may be true. Celery may have negative calories. Let’s first consider the calories it takes to digest food. Most food requires about 10% of the calories for digestion and celery has more fiber, so it requires 20% to digest.

Whether you’re consuming protein or fat, your body has to work to digest the food.

It’s called the thermic effect. Digestion takes work and work requires calories. Celery also is extremely high in water, besides being high in fiber. Consider this, a rib of celery is approximately 6 calories, now reduce that by 20% for digestion and you have 5 calories. That’s super low but is there any way it could be a negative calorie food?

Celery is packed with water, besides the fiber it contains.

Even though it seems like the water and fiber of celery, plus the fact that celery burns calories to digest might actually cause it to be a negative calorie food, it isn’t. Sad to say, even though theoretically it’s possible to have a food with negative calories, scientists have yet to discover food that does. However, you could eat a massive amount of celery ribs, even an entire stalk, before you would have eaten 100 calories.

While it has never been proven, spices may be as close to a negative food as you’ll get.

There are many spices that may actually be closer to negative calories than celery. Cayenne pepper, for instance, has 17 calories per tablespoon—as if anyone ate a whole tablespoon. However, like other spicy foods, it also increases the body temperatures, which in turn increases metabolism and causes you to burn even more calories. Other spices that boost metabolism include cinnamon, cumin and turmeric. Cinnamon also helps level blood glucose.

• Celery juice is a natural diuretic. If you have water weight, it can help you shed extra pounds with little or no effort, just by helping you eliminate the bloating from the excess fluid. The fiber in celery can fill you up and keep you feeling full longer.
• Lower calorie, high fiber, foods include leafy greens, another almost zero or negative calorie food. If you want almost no calorie noodles, try zoodles made from zucchini or opt for a slightly higher calorie spaghetti squash.
• Asparagus is also a high thermogenic vegetable with loads of fiber and few calories. You can add it to a spinach or kale salad with a few beets and have a fat burning salad that lowers blood pressure in improves your overall health.
• Not all cinnamon is the same. The type you find at the grocery store, the cheapest type, is cassia cinnamon. It can be toxic at high doses because of the coumarin. Ceylon cinnamon, true cinnamon, has almost no coumarin.
• For more information, contact us today at Rising Fitness Gym

I see it all too often. People who want to lose weight hate how they look and hate their own body at the same time. Getting fit takes time. It takes time to change habits and learn to treat yourself right. You have to learn to love your body and do the important things to make sure it’s healthy and well. When you accept yourself, no matter what weight you are or how fit or out of shape you are, you start doing the things that’s best for you and your body, such as making lifestyle changes.

Do you hate your body and your looks because you worry you won’t ever look different?

How your body looks is temporary. It changes every day, every minute. You don’t look like you did last year, whether you consider that a good thing or not. Why not change things and in the process, treat your body the way it deserves to be treated? People are often prophetic. What they believe will happen, happens. That’s because they follow the path that leads them to that point and fail to continue a fitness program, giving up before they accomplish their goal. What if you started a healthy program of fitness and didn’t give up?

Do you think your body defines who you are?

You often give off vibes of who you feel you are. It shows in your posture and everything you do. If you think you’re the “ugly” person, the “fat” person or even the “failure,” you act like you are and people see you that way. When you love your body and yourself just as you are, you start to visualize yourself as someone who deserves the changes you’re about to make and no longer hang on to the false image you’ve attached to yourself.

Learn to look past what you look like today and hold the vision of what you can look like.

Your body isn’t you and how it looks isn’t permanent. Think of how different people look when they first get up, compared to how they look after they shower and get ready to start their day. Getting a new hair cut can make a difference how you look, just like getting in shape can. When you focus more on living healthy and realize getting fit is similar to getting a haircut or applying make-up—although it does take more dedication—it makes the journey far easier.

• Your weight isn’t good or bad, it just is what it is, the amount you weigh. Focus on your health and keeping your body healthy. It’s the only one you’ll ever have. Once you do that, living a healthier lifestyle is easier.
• Focus on how you feel, rather than how you look. Start a journal to record what you eat and how you feel afterward and when you exercise and how you feel. You’ll start to notice when you do something good for your body and avoid bad habits, you feel better.
• Remember that just because you accept yourself as you are, you are destined to remain that way. Appreciate the fact you can exercise and have the ability to treat yourself better and healthier.
• Learn to accept the fact that occasionally you’ll eat something unhealthy or miss a workout, everyone does. It isn’t the end of healthy eating or exercising. Just go back to good habits the next day and forget it.

For more information, contact us today at Rising Fitness Gym