Espa Fitness


Lose Weight The Right Way

loseThe question of how can i lose weight the right way is one found among many. Women in particular have struggled with weight loss for years. Many seek the easy way out as promised by the many quick fix remedies available in the market.


Unfortunately, the results do not last for long and they are left looking for another remedy to help them. It has often been said that exercise is the best and sure way to lose weight the healthy way. The discipline and dedication required is what many lack thus getting accustomed to living with the excess weight.


However, in the recent years, we have witnessed the emergence of different exercise equipment in the market. These have made workouts a lot easier than they were initially. That is why going to the gym is good for you especially where most of these equipment is found.


These are available in gyms, health clinics and fitness centers. These are exercises using weights and are very popular among both gender. These exercises for women are very effective in losing fat. These differ from the ordinary exercises in that incorporate the use of core muscles and at the same time help in developing the upper body strength. For those that are wondering what we are talking about, we are referring to kettlebells. Fitness trainers will recommend that a person begins with small weights and lose2adjust upwards or downwards depending on how one is comfortable with the weight.


Each of these exercises would need to be completed at least twice and when one is tired. However, it is recommended for a person not to overdo it as they strive to fulfill their desire of how can lose weight the right way .They could experience soreness in the process. They could end up getting injured therefore when any pain is experienced, one should stop the exercise procedure immediately.


The woman should rest her muscles for at least a day before embarking on these exercise once again. If you have never lifted weights before, it is recommended that you check with your doctor if it is appropriate to begin the exercise procedure and the ideal weights to lift. There are a number of advantages that can be derived from using steel kettlebells and incorporating them in your exercise routine.


These include:


  • Fat loss, a youthful appearance and toned muscles.
  • Increased strength, agility and endurance
  • A lower blood pressure
  • Reduced risk of heart disease
  • Increased bone densitylose4

If followed well, then these exercise will provide the desired effects of weight loss in a healthy and right way. This answers the question we had the beginning of how can lose weight the right way?…


Ways To Lose Fats From Your Thighs


Woman showing her cellulite
Thighs fats can be a nightmare if there are not properly tended to, many do ask how can i lose fat only from my thighs? But they can be successfully eliminated with a combination of proper dieting and exercise. Eating right and getting to shape also are strategies that will help to loss those extra fats that annoy you. If you are tired of your thigh fat and weight and you have made up your mind to drop same pounds from your thigh, read on and enjoy.


Undertake thigh target exercise


There are plenty of different squat activities and exercise that you can engage in, but the ideal idea is that: ensure that your legs and shoulders are wide apart, then lower your bum slowly down to the ground thigh2do this until all your thighs are in a parallel position with the ground. Now pose for 4 seconds and then push up. Continue with the activity for about 20min daily.You can also do squat with a ball. Ensure that you put the ball against your wall but ensure that your lower back is firmly pressed unto the ball. The ball will not only increase the intensity of the activity but also gives you a very nice and tender back rub.


Do lunges
Before engaging in this exercise, ensure that you have dumbbell of about 6 or 9 pounds in each of your hands. Lunge forward but ensure that one of your legs is upfront then ensure that your opposite knee is an inch above the ground. You can step back and continue with the same steps but with the opposite leg. But you should draw it in to make it lighter.


Ensure that you diet and eat well
You should hydrate when you are cutting out the excessive sweet taste from your liquid diet. You can stick to water, it is healthy, cheap, plentiful and taste really good. Water will ensure that all the harmful toxins are completely flushed out. Water will also carry nutrients to body cells and also provide a moist conducive atmosphere for your body tissues. It is recommended that you at least drink 64 ounces of water each day.


Avoid the following drinks: energy drinks, sodas and concentrated juices. We cannot avoid them but they make shading off pounds more difficult than it looks.
You can opt to green tea this is a source of high antioxidant and it has negligible calories content. The green tea contains at least ten times more of POLYPHENOL which is just like other veggies. This element will protect you from effects of free radicals.


Ensure that you take a glass of water or a cup of tea before you take your meals. This will trigger you body to believe that it is full. Meaning that your level of craving will be lowered hence you will eat a less meal with the above tips you will never ask again how can i lose fat only from my thigh?…


5 Top Tips To Build Arm Muscle

muscleMany people ask the question how can gain muscle on my arms? It is not that difficult to have the set of hooks that you have always dreamed of. Many people go about building their biceps and triceps in exactly the wrong way. They toil away doing set after set and repetition after repetition of curls and presses hence ending up not achieving their targets. Here are 5 ways how can gain muscle on my arms?




You need to use a weight that allows you to do the correct amount of sets and reps. Choose a weight that you can do from 6 to 10 repetitions for six to nine sets. Experiment until you find the weight that works. This will work the muscles of your arms at the right intensity for optimal muscle growth.


Feed your muscles.


Your muscles need proper nutrition in order to get stronger and grow bigger. Your diet should consist largely of good quality protein in order to repair and rebuild the muscle tissue you tore during your exercise session. I suggest you choose real foods like chicken and turkey as source of protein and avoid supplements if possible.


Drink water and plenty of it.


Researchers say that you should drink an ounce of water for every two pounds of body weight. And you will need more water if you are active. Most of us fall far short of getting enough water in our daily diet. Make drinking adequate water a priority. You will benefit in so many ways.


Rest of your body.


The arm muscles are considered small muscles. Your larger muscles are in your legs, hips, back, and chest. Building your large muscles has an effect on your entire muscular system. So when you develop your full body, your arms will benefit.You build muscle when your body is recovering and growing stronger. Lifting weight tears your muscles down so that they can recover stronger.


Exercise your triceps.


It is tempting to concentrate on the biceps and neglect the triceps. But since the muscles of the triceps make up about seventy percent of the upper arm muscle mass, you need to build them up in order to build arm muscle.
In conclusion, As you can see building arm muscle is not dependent on endless repetitions and countless hours at the gym. You can quickly and successfully build arm muscle if you follow a well thought out plan. As with any program to build up your body, it is important to educate yourself and separate the facts from the myths and the only way to go learn how can gain muscle on my arms?…