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How to Keep Your Energy Up to Exercise Every Day

keep your energy up for exercise

Keeping up your energy when dieting and exercising may seem like a daunting task, but it can definitely be done if you maintain a smart and deliberate approach. Energy is something that so few of us feel we have on a daily basis, and this lack of energy can really hurt us.

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Firm Flabby Arms With These Exercises

firm flabby arms with exercise

It’s a very common problem area and that’s precisely why the desire to firm flabby arms is valid. For a lot of people, particularly women, the arms are a common area for excess fat to accumulate.

This may be due to weight gain at a certain point in time or it may just be family history or genetics at work. Whatever the reason for the excess weight, it’s so important to try to get rid of this area of fat quickly and efficiently. So if you find yourself in the position of wanting to lose that arm flab, here are some excellent ways to do so.

How to Create a Workout to Firm Flabby Arms

You want a good well rounded workout that includes cardio and strength training at the core. This will help you to burn fat and also to add muscle tone, both of which are very important. So start by what it takes to focus on the idea of how to firm flabby arms to get to the heart of the issue. Start with some simple but highly effective exercises that work various parts of the arm.

A push up is one example of this and a row is another. This goes to work on various areas of the arm and can get to the heart of the flab. You want to be sure to perform pushups regularly as it will work shoulders, biceps, triceps, and even chest. You also want to do rows as it will get the entire arm and even back in on the act.

Get To The Heart Of The Issue and Blast That Fat

The most common specific area for the flab to be located is the tricep. This is not an easy area to get rid of the fat from, but it can be done. Here you want to be sure that you focus on what it takes to firm flabby arms the most efficiently.

A good regimen focused around this area includes tricep kickbacks, tricep dips, and tricep pushups. You are performing each of these exercises with the tricep doing the most work, and that’s where you get the real value. Be sure that you isolate the tricep area in each of these three effective exercises that will blast the fat away.

As you work to firm flabby arms be sure that you do a good all over workout with a strong focus on the arms. You will love using weights and moving through simple but effective exercises ranging from bicep curls, hammer curls, shoulder press, overhead press, and a combination that involves all of the above. You do want to target the problem area specifically but be sure to work the entire arm to even it all out. This is how you blast away that fat once and for all!

Sample Workout to Firm Flabby Arms

While there is no single workout that would be best for your efforts to firm flabby arms, here is a combination that you might find helpful if you incorporate it into your week a couple of times.  Just remember that it’s better not to press yourself too hard and risk injury, even if you’re not getting your maximum progress.  An injury will only hold you back, so it’s better to keep just below where you think you would max out. Equally, be sure to include at least one recovery day between workouts to firm flabby arms.

  • Shoulder press – With a dumbbell in each hand while standing with your feet shoulder width apart, bring your arms up to shoulder level with your hands straight up in the air. Push upward until your arms are straight above your head, then lower back down again. The slower you move, the greater the challenge.
  • Plank get-ups – If anything, you should definitely be doing planks. If you’re already into the planking world, here’s how you ramp it up to firm flabby arms even more.  This helps to build lean muscle in all the right places in your arm. Begin in a modified side plank position with your knees bent, one over the other. Hold a small dumbbell or kettle bell in your right hand, resting your bent right elbow so your weight is actually resting on your forearm.  Lift your hips to bring your body in a straight position from your knees straight through your shoulders.  Reach the weight to the ceiling and then lower it back down again.  Do the same on the other side after a few reps.
  • Overhead tricep extensions – This is a straightforward exercise for anyone looking to tone or build arm muscle. Hold a dumbbell in each hand and extend both arms above your head. Carefully bend your arms at the elbow, lowering your weights slightly behind your head.  Return to the original position.  Do this slowly and carefully so you don’t clock yourself with the weights.


It’s Fall Ya’ll: 3 Ways to Bring Your Workouts Outdoors

take your fall workouts outdoors

Fall is here and as the ultra-hot weather is fading away to make it much nicer to head outdoors when you want to get some exercise. Take advantage of this great weather to enjoy the fresh air and sunlight before it gets too cold to want to be out there for long.

It’s all well and good to go to the gym, but when you can take your workouts outside, it’s a lot of fun to do so. It can come with many benefits, too.

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Olympic Athlete Exercise Tips

Olympic Athlete Exercise tips

You know what they say, if you want advice–take it from the pros. And we think that the pros are definitely the Olympic athletes. If you are exercising to win a gold medal then you better know your exercise and fitness routines quite well. So, if you are wondering what they do to prepare for the Olympics and even after to keep in awesome shape–then you are in the right place because we are going to share Olympic Athlete Exercise tips.

This is because we want you to have the best advice and enjoy optimum success in your weight loss and fitness goals.

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Exercises That Burn The Most Calories

burn the most calories with these exercises

When people exercise they want to do the exercise that is most efficient. Everyone wants the most bang for their buck right? So how do you exercise to burn the most calories? First we have to examine all the options.

Type of Exercise to Burn the Most Calories

  • First there is cardio, that can be anything from a stroll around the neighborhood to a jog up a mountain.
  • Next there is High Intensity Interval Training (HIIT). Basically, continuously changing the intensity or speed of your workout.
  • Finally, there is weightlifting or strength training.

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The 30 Day Squat Challenge: Does It Work?

30 Day Squat Challenge results

For the last few years, the 30 day squat challenge has been hopping in and out of popularity.  It seems that this is among those challenges that is a lot of fun to try but that needs to fade from the public eye for a while before it takes off once more.

Still, it is fascinating to watch it come around again.  For many of us, it makes us curious as to whether we should give it a try for the first time, or if we should try it again after having successfully – or unsuccessfully – attempted it in the past.
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Top Workout Songs of All Time

top workout songs of all time

Getting motivated to workout can be a challenge. Staying motivated is a whole other challenge. What if there was a full proof way to do both? There is, it is in the music!

How many times have you turned on your favorite song and had the urge to get up and dance. That part is simple, the hard part is coming up with some blood pumping songs. That’s where a top workout songs list could come in handy.

When you think of what to download you might draw a blank. Here is a list that comes from the favorites of many genres and generations.

Here is the Top Workout Songs of All Time

  1. Another one bites the dust BY: Queen
    9. Lose Yourself BY: Eminem
    8. Right Now BY: Korn
    7. Gonna Fly Now BY: Bill Conti/The Rock Orchestra
    6. Smells Like Teen Spirit BY: Nirvana
    5. Hit ‘Em Up BY: 2Pac
    4. Back in Black BY: Guns N’ Roses
    3. Pump it BY: Black Eyed Peas
    2. Stronger BY: Kanye West
    1. Rebel Yell BY: Billy Idol

It Doesn’t Stop There

Didn’t see some of your favorites?  Here are some of the top workout songs of all time that nearly made it to our top 10 list:

  • Shake It Off – Taylor Swift
  • Club Can’t Handle Me – Flo Rida
  • Born This Way – Lady Gaga
  • Me Too – Meghan Trainor
  • So What? – P!NK
  • Wings – Little Mix
  • This is Me – Greatest Showman Soundtrack
  • Happy – Pharrell Williams
  • Kick Ass – Mika vs. RedOne
  • Daft Punk Medley – PTX

The Difference Music Makes

Why is music so motivating and helpful during workouts?

Music works as a distraction from the pain and exhaustion from a hard workout. When you listen to music while working out, you will find yourself running faster, pumping more, and pushing yourself further than you thought you could. Some researchers found music to be a “type of legal performance enhancing drug”. Music also works as a mood enhancer, helping to lift peoples spirits.

When it comes to working out, it can be hard to get motivated. Better yet, it can be hard to stay motivated. However, music can be your motivation, performance enhancing, and mood boosting supplement. Music can be all the difference in the world to how long and how hard you push yourself.

The ten top workout songs of all time will really help you stay on track with your workout routine. A few of the top workout songs come from the best fight scenes in some really motivating movies. The top workout songs of all time are some classic historical songs of all time, and will always be remembered.

Research Shows Fast Songs are Better!

A recent study from the University of British Columbia (UBC) showed that upbeat, fast music is some of the most motivational and enjoyable for a workout.  That’s right, if you’ve already been listening to fast-paced playlists during your gym sessions, your top workout songs are right in line with what science says is best for your progress!

While the top workout songs won’t be the only factor to decide if you’ll have a great workout session, they can sure help.  They will help you to naturally keep up a faster pace.  Moreover, you’ll also feel time passing more quickly when you’re listening to upbeat songs you truly enjoy.

Certainly, if you’re doing a yoga workout, the upbeat songs may not match what you’re doing.  However, if you’re trying to push through your cardio or power up your strength training, faster songs you love are among your best tools.

The researchers compared the results of HIIT workouts of volunteers who listened to motivational and upbeat music, those who didn’t listen to any audio at all, and those who listened to a podcast with talking, not music. They recorded many different metrics and after they crunched the data, they found that the volunteers who listened to the upbeat music were the ones who found their workouts the most enjoyable.

Interestingly, the volunteers listening to the music also achieved higher heart rates and showed more power in their workouts than those in the other two groups. Therefore, you might consider the top workout songs on your playlist to be just as important as using the best equipment and the right moves!



Should You Try an Underwater Workout This Summer?

Underwater Workout this Summer

Have you been thinking about trying an underwater workout now that the weather has warmed up? If so, the odds are that you’ve been hearing great things about this latest fad in the fitness world.

Still, it can be difficult to separate fact from fiction when it comes to exercising trends.  Should you believe what you’ve heard about doing an underwater workout? Are there other benefits you haven’t heard about (but that you should)?  To get your info straight, here are some important benefits from exercising underwater.

A Low Impact Underwater Workout

When most of us think about cardio workouts, we think of running and other similar exercises. Unfortunately, those can be tough on the joints, particularly where there are pre-existing conditions. That said, while completing an underwater workout, the buoyancy from the water reduces the impact on the joints.  This makes it a great choice for people with sore joints as well as who are healing from many kinds of injury.  At the same time, it often helps to prevent injuries from occurring in the first place.

Resistance Training During Cardio

The additional resistance provided by an underwater workout, helps to make sure that while you’re doing cardio exercises, you also tone your muscles and burn more calories than many workouts above the surface of the water. Therefore, you can consider swimming to be a kind of cardio and strength training session combined!

Lung Capacity

If you want to give your respiratory system a good workout and improve your lung capacity, an underwater workout can help there, too. When your exercises require you to hold your breath while you’re under the water’s surface, you use your breathing and oxygen in a different way.  This can help you to build your lung capacity and breathe more mindfully.  Many people find swimming to be very calming because of the improved focus on breathing, as well.

Keeps You Naturally Cool

Many people struggle to exercise in the summertime because they want to stay cool.  Even workouts inside air-conditioned gyms can rapidly lead to red faces and sweat-soaked clothing. However, when you’re in the pool, becoming overheated isn’t a problem.  The water naturally cools you down.  Therefore, you don’t have to worry about getting too hot and having to stay that way for a stretch of time after you’re done exercising.  Keep cool this summer with underwater workouts that will feel as refreshing as they are healthful!



FenFast Exercise Plan for Quick Results

fenfast exercise plan for weight

When choosing an exercise plan, it is important to analyze your body type, your BMI, to set goals for yourself, and focus on the changes you want to make. Getting mentally ready is the first step, telling yourself aloud what your plans are.

For example, “I am going to become healthier, my goal is to lose 50 pounds in 6 months. I am going to do this by taking good care of myself, only giving my body the best fuel for energy, and keeping chemicals out of my body.” Include this positive affirmation into your FenFast exercise plan for greater results.

What’s in the FenFast Exercise Plan

In the FenFast exercise plan, sleep is vital to getting the quick results you want. When tailoring your plan to you, it is best to monitor, analyze, and record the following data.

  • Take a heart rate monitor and walk at a normal pace.
  • Do this for about 5 minutes and record your heart rate.
  • Begin power walking for 5 minutes.
  • Record it.
  • Run for 5 minutes pushing yourself.
  • Record that as well.

This will help you to understand how the FenFast exercise plan works for you.  It will help you to create your own personal workout plan.  This plan will be appropriate to your specific fitness level.

How to Get Started

Your heart rate for the normal pace is going to be your easy, the power walking is going to be your moderate, and your running is going to be your high intensity. Keeping this in mind while you exercise, you should begin by warming up. This may mean light stretching or simply walking around more slowly than you would consider to be actual exercise. Warm up for 10 minutes with your easy walking.

Then you’re ready to move it up to your moderate for about 15 minutes.  After that, push your high intensity for 10 minutes.   Then, you’re ready to move back down to your moderate for 15 minutes again, then cool down with your 10 minutes of easy movement.

This is the simplest strategy to build a FenFast exercise plan just for you.  It will take 60 minutes but will reach the intensity levels you need.  Moreover, it will make sure that you’ve warmed up and cooled down to help avoid injury and improve recovery.

Still, before beginning this or any workout though, talk with your doctor to be sure it is safe for you.

Expanding to Other Exercises

When you visit a gym or if you are in a mountainous region, you should use a small incline each time you do your exercise, the FenFast exercise plan goal is to torch as much fat and calories in one activity as you possibly can.

The key is to combine both cardio and strength training. Cardio workouts are the true fat burners during the exercises and for a few hours afterward.  That said, many people don’t realize that strength training only adds to the effectiveness.  When you build lean muscle, you’ll burn more fat and calories both while exercising and at rest.

This doesn’t mean that an effective FenFast exercise plan means you need to bulk up.  Not at all. Lean muscle toning doesn’t mean that you will have large muscles like a bodybuilder. Building your strength will make your cardio workouts more effective in torching those calories while preventing injury at the same time.

Keeping Up Motivation in Your FenFast Exercise Plan

To make sure you keep up the results from you FenFast exercise plan you need to remain motivated.  That’s hard to accomplish when you’re doing the exact same thing day after day and week after week.  Therefore, it’s important to keep your workouts fresh.  Switch them up, change things and make things more challenging as you build strength and skill.

In this way, you’ll keep up with your workouts, which is the only way to benefit from them.  After all, if you’re not doing your exercises, you won’t get results from them.

Of course, your energy levels also play a very important role in how motivated you will be to exercise.  This is one of the top benefits of using FenFast 375 to support your fitness strategy.  It makes sure your energy is always boosted and replaced when you need it the most.  If you start your workout a half hour or so after taking these tablets, you’ll know you’re energized for your best fat burning workout performance.

Combine this with a great playlist, and you’ll find that the upbeat music keeps you going even further. As most dieters will tell you, when you are using a FenFast exercise plan, your motivation and attitude are just as important as the exercises themselves.



Exercises to Tone the Thighs

Great exercises to tone the thighsIf you are looking for ways to tone the thighs and get a lean, fit look at home, you have come to the right place. Sometimes your regular cardio simply isn’t enough to target the muscles of the legs and backside.  Or perhaps you’ve been doing resistance or strength training workouts and you’re not getting the results you want.

Exercises to tone the thighs aren’t necessarily hard to find, but you do need to choose the right ones. Moreover, you need to do them properly.  If you’re not looking to build bulky muscle or if you’re aiming to burn fat instead of toning muscle, then different moves are required.

What to Expect from Exercises that Tone the Thighs?

To start, you need to understand what it is to tone the thighs.  This term is often used interchangeably for the following definitions:

  • Fat burning to reduce the size of your legs;
  • Building muscle size;
  • Improving lean muscle shape.

Only one of those definitions is correct.  Overall, when you’re aiming to tone the thighs, it means that you’re focusing on enhancing your lean muscle.  The reason is that targeted fat burning doesn’t exist (no matter what some people claim). Moreover, not everyone is into bodybuilding and wants large, sculpted and chiseled muscles all over their bodies.  Toning usually means that you’re not focusing on body fat as much as you’re aiming to improve your lean muscle shape.

What Are Your Best Options?

These exercises to tone the thighs also give legs aim for the right amount of muscle without the bulk. If you already have bulky muscle in the thigh butt area be sure to extend you stretching time to about 15 minutes before and 15 after your workout.

When it comes to the best options to tone the thighs, squats are nearly always suggested as a starting point.  Doing squats with dumbbells will give you a compound workout. A compound workout is an exercise that works out two or more muscle groups. Compound workouts give you more fat burn.  Therefore, if you’re also looking to work on your overall weight or building strength while toning muscle, this may appeal to you.

Moreover, if you’re already strong, compound workouts can boost the challenge so that you will not need to do as many reps to achieve the same results.’

Other Compound Exercises to Tone the Thighs

90 Degree Lifts

  • Using a chair, stand with feet shoulder width apart, hold the chair with both hands.
  • Bend at knees and hinge forward at the hips, trying to get your back parallel to the floor.
  • Keeping both hands on the chair for support, lift left leg outward, toes pointed. Then switch sides do 40 on each side.

Leg Lifts

  • While lying on your left side on a yoga mat or towel, resting elbow on the ground and hand on head.
  • Take some deep breaths then on the exhale, lift right leg up towards the sky, as you inhale lower.
  • Do two reps of ten each side.

Ballet Pliés

  • Hold the back of a chair, stand with legs farther than shoulder width apart. Lower down into a squat.
  • Keep your back straight, with tailbone tucked in.
  • Hold 3 seconds and then raise again.
  • Begin at 15-20 per day, work your way up to 50.

What Else?

Another great way to tone the thighs is walking, it gives cardio and tones, too. Walking in combination with these other exercises will slim and fit. Using a walking stick or old ski poles will give you a combination workout and help give you good muscle definition. Using step up shoes and/or walking on an incline will further the sculpting action.

When your cardio routine is not enough to firm legs, try these effective exercises to tone the thighs. It is important to do these 3-4 times per week at least. Make sure you are getting a lot of protein and getting a great macronutrient ratio overall. Eat plenty of vegetables and fruit, and drink healthy beverages like water or green tea.