Top 17 best weight loss apps and gadgets

Looking to lose weight? Here are the best apps, fitness trackers and other tech that can help.

Losing weight is not an easy endeavor for most. It often requires significant lifestyle changes, including exercising or altering your diet, to be successful.

Those changes might seem daunting, but they can be easier to handle with the help of apps on your phone, wearables and other smart devices.

Angela Lang/CNET

Before we start, we want to acknowledge that many factors -- including stress, hormone levels and genetics -- can affect your weight and any efforts to change it. Technology cannot change all of the factors that affect weight, but they can offer support for two main pillars that most people turn to change their weight: Food consumption and exercise.
The best weight loss apps

There's a seemingly never-ending list of iOS and Android apps that can help you track your food consumption and activity so you can make changes that will affect your weight.

There's a seemingly never-ending list of iOS and Android apps that can help you track your food consumption and activity so you can make changes that will affect your weight.
 
Calorie-tracking apps

Let's start with food. Lifting weights and cardio are important for maintaining a healthy lifestyle, but eating a balanced diet is just as, if not more, beneficial.

One way to do that is by cataloging your meals, which helps you keep track of how many fruits, vegetables, grains and meat you eat. It can also find ways to change the number of calories you eat.

Out of the hundreds of food-tracking apps out there, one of the best is MyFitnessPal. It simplifies the process of tracking your calorie intake, whether you are cutting calories for weight loss or adding more for weight gain. The app is free and available on iOS and Android.

The MyFitness Pal appSarah Tew/CNET
You start by telling the app about your current weight, goal weight, gender, height, birth date and daily activity level. Then the app will calculate how many calories you should eat each day.

Once you're set up, it's time to log your meals. Food can be entered in manually, chosen from a user-generated catalog of more than five million items or even scanned with your phone's camera. You can even set reminders to ensure that you never miss logging a meal. The app can also connect with many popular fitness trackers from Fitbit, Garmin, Withings and others.

MyFitness Pal also shows you a breakdown of your macronutrient intake, such as fat, carbs, and protein. Those are important metrics to track if you're hoping to build muscle, trying to stick to a low-carb diet or are focused on eating balanced meals.

Another popular option is Lose It, also available for iOS and Android. It offers similar features to MyFitnessPal, but also includes a cool feature that can analyze a photo and automatically log the meal.

Fitness apps

Combined with a balanced diet, or on its own, exercise is well-established as a tactic for losing weight. If you're just starting out with exercise, or are looking for ways to track the progress you are already making, there are plenty of apps to help.
Guided workout apps

You don't need to sign up for a gym to lose weight. There are dozens of apps that offer guided workouts and coaching, all for free.

The Nike+ Training Club app is one of the best because it offers more than 100 free guided workout videos for beginners all the way up to seasoned vets. The app also offers four-week training programs at a variety of fitness levels for getting lean, more toned, or stronger. Nike Training Club is available for free on Android and iOS.

The Nike+ Training Club app offers 100-plus free workoutsSarah Tew/CNET
Another option is Fitbit Coach, a free and paid workout platform owned by Fitbit that offers guided video workouts and customized fitness plans. The app was recently revamped to include hundreds of new workout videos and integration with Fitbit trackers.

You can do the basics for free, or upgrade to a premium Fitbit Coach membership -- which gives you access to unlimited personalized workouts -- for $40 a year.

Run-tracking apps

If running is your go-to choice of exercise, it's essential to keep track of your workouts. Keeping a log can keep you motivated, track your progress, help you understand how many calories you burn and even offer guidance.

The Strava appSarah Tew/CNET
Apps like Strava, RunKeeper, Nike+ Run Club, MapMyRun and Runtastic can be helpful for runners with years of experience and newcomers alike. All of these apps use your phone's GPS to track your pace, distance, elapsed time and calories burned. They can also give you vocal updates about your pace and speed after you reach a certain distance.

Here are some of the unique features from these apps:
RunKeeper allows you to set workout reminders.
Runtastic has a "Story Mode" feature to make runs more entertaining.
Nike+ Run Club hosts numerous challenges that puts you head-to-head (virtually) against other members of the app's growing community.
Strava has built-in social social features so you can compete with friends and strangers.

Games that can help you lose weight

What better way to stay in shape than to play a game? Apps such as Zombies, Run! and Fitocracy offer a fun and entertaining way to stay active. Zombies, Run! is one of the most interesting fitness apps available today. Not only are you told a story while running, you're living it.

The app gives you "missions" to complete as you run, like dodging imaginary zombies and picking up in-game supplies. Your mission takes place in a post-apocalyptic world, which means you'll sometimes hear and be chased by zombies. The game doesn't end once your workout does: The virtual supplies you picked up on your run can be used to help strengthen your base and community to survive the hordes of zombies.

Zombies, Run! is available for free on Android and iOS with additional in-app purchases.

The Fitocracy app makes fitness into a gameSarah Tew/CNET

Another app you may want to check out is Fitocracy, an MMORPG-inspired fitness gaming app and social network. Each time you log a workout you earn points that will help you level up. The idea is similar to a game like World of Warcraft, but rather than controlling an orc or an elf, you are the character.

The app also explains how to do many different workouts, from simple exercise moves like a plank or pull-up to more complicated ones, like a stiff-leg deadlift. These videos are especially helpful if you're a first-time gym-goer. You can use Fitocracy on the web or with the free Android and iOS apps.
Fitness trackers for weight loss

There are literally hundreds of wearables out there that help you keep tabs on how much you move. Knowing your daily activity level and how many calories you burn can help you shed pounds.

The Fitbit Charge 3Sarah Tew/CNET

Activity trackers are becoming smarter, more accurate, easier to use and (at least in some cases) more affordable. Almost all of these trackers can track things like steps taken, distance traveled, calories burned and sleep. A majority of them will even measure heart rate and show you notifications from your phone.

Here are some of the best fitness trackers you can buy now:
The Fitbit Charge 3 tracks your steps, distance, calories burned, active minutes, floors climbed, heart-rate and sleep. It can also display incoming calls, text messages and calendar alerts from your iPhone ($478 at Back Market) or Android phone.
The Garmin Vivomove HR is good for people who want a watch that can track multiple sports and activities, but want something that looks stylish too.

The Apple Watch Series 4 is the most expensive of the bunch, but comes with plenty of health-focused features. It encourages you to move and take deep breaths throughout the day, can track just about any workout and has a built-in EkG.
Smart scales

You've heard of smartphones, smartwatches and maybe even smart socks, but did you know there are also smart scales?

These scales, depending on the specific product, can calculate your body mass index (BMI), body fat percentage and weight. You can then view your measurements over time in the company's mobile app.

Fitbit's Aria 2 scaleFitbit
If you're already invested in an ecosystem, such as Fitbit, you should buy that company's scale, so that all your devices "talk" to each other. If not, the Eufy Smart Scale and Fitbit Aria 2 are the best choices.
The Eufy scale lets you set a weight goal and helps you track your progress to getting there. It can also measure your body's percentage of body fat, muscle and water.
The Fitbit Aria 2 tracks your weight and body fat percentage over time, syncs wirelessly with Fitbit's mobile apps and integrates with the company's wearable devices.

This article was originally posted in January 2014. It has been updated with new recommendations.

Disclaimer: The information contained in this article is for educational and informational purposes only and is not intended as medical or health advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Top 12 Ways To Normally Put On Weight In The House

According to the Globe Health And Wellness As Well As Health Organization, 462 million adults worldwide are undernourished. This is a reason for concern as it can influence your wellness in addition to cause problems with time.

We have all review as well as also found out about the risks of being obese or obese. Yet did you identify that being undernourished is similarly bad for you?

If you are underweight as well as desire to boost your weight in your house, there is just one way to do it-- the healthy and balanced way!

What Does Being Underweight Mean?

The Centers for Condition Control recommends using BMI (Body Mass Index) to figure out if you are overweight, undernourished, or have a healthy and well balanced weight.

You can use this internet link to compute your BMI. Females with a BMI less than 18.5 are considered undernourished.

There is a selection of reasons you can be undernourished, a few of which are physical, while others are psychological. Permit us explore the factors carefully.

Origin of Being Undernourished

High Metabolic rate-- Some individuals are built to be lean. Their metabolic procedure is so high that their tendency to gain weight is minimized likewise if they take in huge, calorie-dense meals.

Relative History-- Some people are birthed with the kind of genes that make them normally thin as well as have a reduced BMI.

High Physical Activity-- People who implement high levels of physical activities consistently, like running, running, swimming, or playing any type of kind of sporting tasks, often have a tendency to be undernourished. This normally takes place because their metabolic process is always high, and likewise they melt a great deal of calories continuously with the day, additionally while they are unwinding.

Health and wellness and also wellness Conditions-- If an individual has numerous health troubles or conditions, they could experience a short-term fat loss. They can furthermore experience a spike in their metabolic rate levels that may trigger consistent fat burning. A number of examples of such health and wellness and also wellness problems are hyperthyroidism, cancer, diabetic issues, and also usage.

Anxiety-- Individuals who have stress and anxiety may experience a severe anorexia nervosa and also shed a considerable amount of weight extremely promptly. Such individuals call for clinical assistance asap.

Anxiousness-- A private living under consistent anxiousness is generally really populated in their ideas as well as concerns that they might slim down without implying to.

Obtaining weight can be a prolonged treatment. You require to target at gaining weight in a healthy and also balanced fashion and not simply canyon on scrap. Right here's what you require to do.

Just How To Gain Weight The Healthy And Also Well Balanced Method

1. Healthy And Balanced Carbs as well as Fats

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Complying with a diet plan routine that is high in carbs as well as fats is one of one of the most effective means to gain weight a healthy diet regimen. While carbohydrates supply power, healthy fats are calorie thick. With each other, they slowly increase weight.

Some healthy as well as well balanced sources of carbs as well as fats are:

Rice

Whole grains

Full-fat yogurt

Oats

Cheese

Avocado

Coconut oil

Whole egg

Pumpkin and also sunflower seeds

2. Eat Bonus Calories

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Theoretically, consuming an additional 500 calories on a daily basis raises your weight by an extra pound in one week. So, consume a lot more calorie- and nutrient-dense foods with the day in the type of square meals in addition to treats. You can either increase the section measurements or consume smaller sized meals a whole lot a lot more on a regular basis throughout the day. Remain free from eating vacant calories that do not provide any type of sort of food.

You can boost your calorie consumption by consisting of nuts, seeds, or cheese as garnishes in your recipe. Below are some much more deal with options to boost your calorie matter:

Hummus with entire grain biscuits

Avocado on salute

Healthy protein healthy smoothie

Bread with your alternative of nut butter (peanut, almond, cashew or walnut butter)

Yogurt parfait

Grain bars

Muesli with fruits

Oat meal with combined nuts

Steamed eggs with salute

3. Take in A Lot Of Healthy protein

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This is one of the most crucial nutrient needed for weight gain. Your muscular tissue is mainly comprised of healthy protein, so eating enough healthy protein aids you obtain healthy and balanced muscular tissue weight as opposed to fat.

The suitable healthy protein intake for an undernourished individual should be in between 1.5 grams to 2.2 grams of protein per kg of your body weight. A study shows that when you comply with a high-protein diet plan, most of the excess calories obtain stored in your muscle (2 ).

Some protein-rich foods include:

Fatty fish.

Red meat.

Entire eggs.

Entire grains.

Nuts and also seeds.

Pulses and also legumes.

Dairy products.

Whey healthy protein powder (should be generally used if you carry out high-intensity exercises).

4. Enhance Physical Strength

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It is very important to ensure that you lift weights at the fitness center or play a sport to improve your physical stamina as well as prevent letting the excess calories in your body turn into fat.

Head to the health club at least 4 to 5 times a week to boost your muscular tissue mass. Emphasis mostly on stamina training instead of spending a great deal of time doing cardio.

Cardio is wonderful for a healthy and balanced heart, but it additionally burns a great deal of calories and doesn't function a lot in your support if you are undernourished.

5. Drink Lots Of Water

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Consuming water has actually been synonymous with fat burning because it aids to reduce the quantity of food being taken in.

However some doctors assert that drinking excess water can also lead to weight gain. They think that the body can just eliminate a limited amount of water. If you consume more water than the body can take care of, it gets saved in the body as well as triggers weight gain in the type of water weight.

6. Home Remedies

1. Potatoes

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This is just one of the most convenient and also most pocket-friendly methods to include calories and also starch to your diet regimen. Usage of excess potatoes has been related to lasting weight gain.

You can add mashed potatoes as a side recipe to your dish or eat a baked potato as a treat. Right here's a tasty baked potato dish that you can have for dinner (boost portion size as needed).

You Will Need

1 large potato (washed clean)

½ cup paneer (cottage cheese)

2 tablespoons shredded cheese

2 tablespoons bell pepper (red, yellow or green)

1 twig of spring onion

Salt and pepper to taste

A few pieces of cooked chicken or red meat (optional)

What You Required To Do

Pierce the potato throughout with a fork and also location it in a microwave or oven for 5 to 6 minutes or till it is soft.

Include all the other components to a bowl and also blend well.

After the potato is prepared, blade it with the middle as well as divided it open.

Spoon the mixture in the potato and delight in.

Exactly How Usually You Required To Do This

You can eat potato everyday if you want. Try to have it in different kinds each time. This dish can be adhered to 2 to 3 times a week for weight gain.

2. Dry Fruits

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Consuming completely dry fruits, nuts, and seeds is an excellent way to put on weight progressively. A health and wellness overview from the University of Colorado recommends that nuts, nut butters, and dried fruits (like days, apricots, prunes) are great sources of healthy protein, vitamin E, and also monounsaturated fats and need to be added to dishes and treats for a boost in nutrient and calorie consumption.

You can include chopped completely dry fruits as toppings in numerous meals or make nut butter to spread over bread. Below is a fool-proof and very easy way to produce nut butter with any type of completely dry fruit you such as.

You Will Need

3 cups raw almonds, walnuts, or cashew nuts

½ teaspoon salt

½ teaspoon cinnamon powder (optional)

Honey to taste (optional)

An oven

A baking tray

A baking sheet

A food processor

What You Need To Do

Preheat the stove to 180 degrees Celsius. Line the cooking tray with the baking sheet.

Spread the nuts on the lined tray as well as keep it in the oven to cook for 10 mins. Mix one or two times in the middle.

Once they run out the stove, let them cool.

After they are cooled down, transfer them to the food mill. Blend up until they are creamy.

This may take around 10-12 mins. Keep scuffing the sides of the blender or food processor every various other minute.

Once the blend becomes luscious, include the salt and also various other tastes if required.

Exactly How Usually You Required To Do This

Home-made nut butters can stay in the refrigerator for up to one month. You can consume this with entire grain bread or toast every day.

3. Ashwagandha

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Ashwagandha functions much better than a few weight gain supplements since it is Ayurvedic and also does not trigger any harm to the body. Research studies additionally state that it works by dramatically increasing muscular tissue mass and also toughness (5 ). Even after stopping or reducing the use of this powder, your body will certainly preserve its muscle mass for a long time.

You Will Need

100 g ashwagandha

100 g dry ginger powder

100 g sugar

½ glass water

1 glass milk

A vessel (for boiling)

1 airtight bottle

What You Required To Do

Mix ashwagandha, ginger, and also sugar to make a powder. Store this powder in an airtight bottle.

Take the vessel, include water and also milk to it, as well as warmth it.

Include one tablespoon of the prepared ashwagandha powder to the milk and water mix.

Boil this mix for a couple of mins up until the water is drained.

Drink this on a daily basis.

How Usually You Required To Do This

You must take in ashwagandha powder with milk 1-2 times a day for about a month to discover noticeable modifications in your body.

4. Ginger

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Ginger is recognized to stimulate your cravings. Consuming ginger before a dish obtains the digestive juices flowing. This can help you consume bigger sections and help better food digestion and also absorption of nutrients (6).

You Will Need

½ inch of fresh ginger

1-2 glasses of water

A vessel (to boil)

A strainer

What You Required To Do

Take in raw ginger before your dish.

You can also about slice the ginger into large items or grate it in the water.

Boil this mixture of ginger and also water for a couple of minutes.

Pressure this in a glass after it is somewhat cooled.

Drink this combination before your dish.

Just How Commonly You Need To Do This

You can eat a tiny piece of ginger 1-2 times each day.

5. Chamomile Tea

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Chamomile tea is recognized to have appetite stimulating properties. It is additionally recognized to relax and unwind your nerves. These realities do not have scientific support yet, yet this solution has actually been used by people for years and also has confirmed to be quite useful.

You Will Need

1 chamomile tea bag or a few chamomile flowers

1 cup water

A vessel (to boil)

What You Required To Do

Include the tea bag to a mug of warm water and permit it to brew for a couple of minutes.

If you do not have a tea bag, include chamomile flowers to water and also allow it boil for a few minutes before you consume it.

Just How Commonly You Required To Do This

You can consume chamomile tea 1-2 times daily, a hr before meals, or right before bedtime.

6. Drink Milk

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Milk has actually been traditionally utilized as an approach to gain weight and muscle for years. It is not only calorie dense, but it also has a great quantity of protein, excellent fats, calcium, vitamins, and minerals. It has a combination of both casein and also whey proteins that assist to develop muscular tissue. Research studies have actually revealed that muscular tissue mass raises when you integrate consuming milk and also weightlifting workouts (7 ), (8 ).

You Will certainly Need

1-2 glasses of cozy milk

What You Have To Do

Drink one to two glasses of cozy milk during the day as a snack or as a pre- or post-workout meal.

You can also consume cozy milk prior to going to bed for a sound rest.

How Usually You Required To Do This

You can drink regarding one to two glasses of milk each day. Try not to consume greater than two glasses everyday.

Try any or a combination of the above approaches to gain weight. Below are a few ideas that can assist you.

Tips To Gain Weight

Do not consume alcohol water before or throughout meals. This may make you consume lower.

Do not select a "lite" or "skim" version of foods. For instance, if you are consuming alcohol milk or eating yogurt, choose the full-fat variation.

Have larger portion sizes. You can use larger plates to make sure a bigger section size.

Eat often throughout the day.

Make sure that your midmeal snacks are calorie- and nutrient-dense.

Do weightlifting 3 to 4 days a week.

Use all-natural or natural products as mass gainers as opposed to synthetic supplements. This way, when you need to quit, you will not begin losing the built-up muscular tissue conveniently.

Obtain an excellent night's sleep. Relaxing well allows for correct muscle development.

Below are a couple of preventative measures you require to bear in mind

Safety measures To Adhere to:

Don't overdo cardio tasks as you will shed a lot more calories than you require to. However, it is also important not to overlook cardio altogether. You can do it once or twice a week as well as concentrate on weightlifting on recentlies.

In a thrill to gain weight promptly, a great deal of individuals tend to binge on undesirable convenience food. Avoid doing this.

Do not give up as well promptly. It takes a lot of time, patience, as well as hard work to gain weight in a healthy and balanced manner. Just maintain going.

Comply with the above treatments and also ideas diligently, and also you will definitely gain weight the healthy and balanced way. Do you recognize any other approaches to put on weight? Share them with us in the comments listed below.

Specialist's Solutions for Readers Concerns

How long does it require to notice weight gain?

This varies from person to person. It can usually take a few days or as much as a week or more to see any kind of visible outcomes.

Why eating way too much does not make you fat?

It is not overindulging that makes you fat, however it is consuming the incorrect or poor kind of calories that end up being harmful and bring about weight gain.

Is it bad to lose weight as well swiftly?

Yes, it is. Reducing weight also rapidly promotes a great deal of health risks given that fad diet are reduced in nutrients. Likewise, when you quit the crash diet, you place on even more weight than you had before.

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Top Common posture mistakes and fixes-Exercise

Exercises and tips to help alleviate muscle tension caused by poor sitting and standing habits.

Physiotherapist Nick Sinfield describes 8 common posture mistakes and how to correct them with strength and stretching exercises. If you have back pain, improving your posture is unlikely to address the root cause of your pain, but it may help alleviate muscle tension.

"Correcting your posture may feel awkward at first because your body has become so used to sitting and standing in a particular way," says Sinfield.

"But with a bit of practise, good posture will become second nature and be 1 step to helping your back in the long term."

Slouching in a chair

Slouching doesn't always cause discomfort, but over time this position can place strain on already sensitised muscles and soft tissues.

This strain may increase tension in the muscles, which may in turn cause pain.   

Get into the habit of sitting correctly. It may not feel comfortable initially because your muscles have not been conditioned to support you in the correct position.

Exercises to strengthen your core and buttock muscles, and back extensions, will help correct a slouching posture.

Exercises to correct a slumping posture:

• bridges
• back extensions
• plank

 Sticking your bottom out

If your bottom tends to stick out or you have a pronounced curve in your lower back, you may have hyperlordosis. This is an exaggerated inward curve of the lower back that creates a "Donald Duck" posture.

Core and buttock strengthening exercises, hip flexor and thigh stretches, and making a conscious effort to correct your standing posture are recommended to help correct a sticking out bottom.

Wearing high heels, excessive weight around the stomach and pregnancy can all contribue to a "Donald Duck" posture.

Exercises to correct a "Donald Duck" posture:

• plank
• side-lying leg raises
• hip flexor stretches
• standing thigh stretch

To help correct your standing posture, imagine a string attached to the top of your head pulling you upwards.

The idea is to keep your body in perfect alignment, maintaining the spine's natural curvature, with your neck straight and shoulders parallel with the hips:

• keep your shoulders back and relaxed
• pull in your abdomen
• keep your feet about hip distance apart
• balance your weight evenly on both feet
• try not to tilt your head forward, backwards or sideways
• keep your legs straight, but knees relaxed

Watch a video on improving your posture.

NHS Strength and flexibility: posture

NHS Strength and flexibility podcast series. In this clip, Laura from the NHS Couch to 5K programme demonstartes how to have the correct posture.

 

Standing with a flat back

A flat back means your pelvis is tucked in and your lower back is straight instead of naturally curved, causing you to stoop forward. People with a flat back often find it difficult standing for long periods.

This posture is often caused by muscle imbalances, which encourage you to adopt such a position. Spending long periods sitting down can also contribute to a flat back. 

A flat back also tends to make you lean your neck and head forwards, which can cause neck and upper back strain.

Exercises to strengthen your core, buttocks, neck and rear shoulder muscles, and back extensions, are recommended to help correct a flat back.

Exercises to correct a flat back:

• plank
• side-lying leg raises
• chest stretches
• seated rows in a gym, or pull-ups
• back extensions

Leaning on 1 leg

Leaning more on 1 leg while standing can feel comfortable, especially if you have been standing for a while. But instead of using your buttocks and core muscles to keep you upright, you place excessive pressure on 1 side of your lower back and hip.

Over time, you may develop muscle imbalances around the pelvis area, which can cause muscular strain in the lower back and buttocks.

Other causes of uneven hips include carrying heavy backpacks on 1 shoulder, and parents carrying toddlers on 1 hip.

To improve this posture, try to get into the habit of standing with your weight evenly distributed on both legs.

Exercises to strengthen your buttocks and core muscles will help correct uneven hips:

• plank
• side-lying leg raises
• bridges

Hunched back and 'text neck'

Hunching over your keyboard is usually a sign that you have a tight chest and a weak upper back. Over time, this type of posture can contribute to you developing a rounded upper back, which can cause shoulder and upper back stiffness.

When hunching over a computer, your head may tend to lean forward, which can lead to poor posture. Using a mobile can cause similar problems dubbed "text neck".

Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are recommended to help correct a hunched back.

Exercises to correct a hunched back:

• gently lengthening your neck upwards as you tuck in your chin
• seated rows in a gym or pull-ups
• chest stretches

Poking your chin

The poking chin posture can be caused by sitting too low, a screen set too high, a hunched back, or a combination of all 3.

Correcting a poking chin involves improving your sitting habits and exercises to correct your posture.

How to correct a poking chin:

• gently lengthen your neck upwards as you tuck in your chin
• bring your shoulder blades down and back towards your spine
• pull in your lower tummy muscles to maintain a natural curve in your lower back
• adjust your seating

Rounded shoulders

A way to tell if you have rounded shoulders is to stand in front of a mirror and let your arms hang naturally by your sides. If your knuckles face forward, it may indicate that you have a tight chest and a weak upper back, giving the appearance of rounded shoulders.

Rounded shoulders are typically caused by poor posture habits, muscle imbalances and focusing too much on certain exercises, such as too much focus on chest strength while neglecting the upper back.

Exercises to strengthen your core, upper back and chest muscles will help correct rounded shoulders:

• plank
• bridges
• seated rows in a gym or pull-ups
• chest stretches

Cradling your phone

Holding your phone handset between your ear and shoulder places strain on the muscles of the neck, upper back and shoulders. The neck and shoulders are not designed to hold this position for any length of time.

Over time, this posture can place strain on the muscles and other soft tissues, and lead to muscle imbalances between the left and right side of your neck. 

Try to get into the habit of holding the phone with your hand, or use a hands-free device.

Exercises for neck stiffness and pain:

• chest stretches
• neck stretches – gently lower your left ear towards your left shoulder; hold for 10 to 15 deep breaths, then repeat on opposite side
• neck rotations – slowly turn your chin towards 1 shoulder; hold for 10 to 15 deep breaths, then repeat on opposite side

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Top 6 Standing Abs Exercises For A Sexy Six-Pack And Slender Body Sculpt

Standing abs exercises offer plenty of bonus benefits—you’ll engage more muscles at once, improve your postural support, and burn more calories than most traditional floor exercises. Plus, you don’t need any equipment or a lot of space to do these standing exercises for lower abs, upper abs, obliques, and every other inch of your core.




Get up off the floor and work your core more with this standing abs workout.

Try them at home, in your hotel room, or at the gym to chisel your stomach without lying on any dirty floors.

How it works: Do 3 sets of the recommended number of reps for each exercise below. For best results, do this routine after your regular strength or cardio session up to four days a week.
1. Standing Bicycle

How to:
Stand with feet together, knees slightly bent, hands behind head, and left heel lifted.
Brace abs in tight and lift left knee up as right shoulder rotates towards knee (try to touch).
Lower back to start.

Do 20 reps per side.

2. Extended Toe Touch





How to:
Stand on right leg, knee slightly bent, with left leg extended low behind hip.
Extend right arm straight overhead, palm facing forward.
Slightly extend spine and lift chest, raising left leg as high as you can, reaching right arm up.
Scoop abs into spine and sweep left leg forward, reaching right hand to toes.
Return to start.

Do 10 reps per side.

3. Leaning Lifting Crunch





How to:
Stand with feet together, knees slightly bent, arms extended overhead, palms pressed together.
Lean torso to the right, stretching through left side.
Next, brace abs in and slowly lean to the left as left leg extends out to the side, lifting leg with pointed toe.

Do 20 reps per side.

4. Rotating Deadlift



How to:
Begin in a split stance with left foot forward, knees slightly bent, hands behind head.
Engage abs and hinge forward from hips, keeping spine naturally straight, until chest is almost parallel to floor.
As body returns upright (maintaining flat back), rotate torso to the left, looking back over left shoulder.

Do 15 reps per side.

5. Stepping Chop





How to:
Stand with feet together, knees bent, hands clasped, and arms extended overhead.
Take a wide step out to the side with left leg as arms chop down to left hip.
Bring left foot back to right and swing arms overhead to the right.

Do 20 reps per side.

6. Skating Windmill





How to:
Stand on left leg, right leg bent behind body, foot lifted low.
Bend left knee and lean forward, reaching right arm to the floor in front of left foot, extending left arm up behind body.
Jump off left foot and leap to the right, bending elbows and bringing hands together in mid-air.
Land on right leg, with knee bent, reaching left arm to right foot, right arm extended behind body.
Repeat to the other side.
That’s one rep. 

Do 10 reps.

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Workout From Head To Toe Like Victoria's Secret Angel

How to train like a Victoria’s Secret Angel! Workouts from head to toe!

I would be lying if I said I never googled “how to look like Victoria’s Secret model”. Let's face it, I’m sure we’ve all sat by the TV munching on some snacks whilst these goddess-like women strut their stuff down the catwalk. Well, now it’s our time to shine!

I’ve found the perfect fit of videos to help you reach those fitness goals you’ve had for how many years and start looking like an angel yourself! (Not that you’re not already a babe) Check out how to train like a Victoria’s Secret Angel by XHIT Daily below!

1. VICTORIA’S SECRET ANGEL WINGS!

Rebecca-Louise will tone your arms like Victoria’s Secret model. Say bye bye to unwanted fat in your triceps and hello strength in your biceps! Okay girl okay, only 30secs each exercise? GIVE ME THOSE ANGEL ARMS!

What you’ll need!
5-pound weights X 2

Exercises:

Tricep Dips
One leg push up
Complex shoulder raise
Arm circles
Curl and jab
Curl and Twist
Tricep Kickbacks
Reverse Flys
Curl and hold

2. VICTORIA’S SECRET ANGEL POLISHED ABS!

Kelsey, you are a GODDESS! If you want abs like Candice Swanepoel, Miranda Kerr, and all your favorite Victoria’s Secret models then this is the workout for you! Get ready for beach season with this ab workout! After you’ve mastered this check out their second installment to really set in your hard work!

What you’ll need!
Yoga Mat

Exercises
Single leg drops
Flutter kicks
Bicycles
Heel touches
Full sit-ups
Crunch pulses
Oblique crunches
Side plank pulls
Single leg drops
Repeat 1 – 9
Dynamic planks

3. VICTORIA’S SECRET ANGEL LEG

Rebecca-Louise is back at it again and this time she is focusing on getting legs like your favorite Victoria’s Secret models. Want to learn how to get legs like Candice Swanepoel? This video has got you covered!

What you’ll need
Yoga Mat

Exercises:

Skater Squats
Plie Squats
Leg Circles
Thigh Lifts
Kneeling leg Thrusts
Opposite kneeling leg Thrusts
Kneeling Heel Thrusts
Side thigh lifts
Bent Kicks

4. VICTORIA’S SECRET ANGEL BOOTY!

The booty trend isn’t going out of style anytime soon so definitely check out Rebecca-Louise’s Victoria Secret Angel Booty work out! Short and simple exercises to get that booty perky and fit!

What you’ll need!
Yoga mat

Exercises:

Hamstring curl & press
Kneeling leg lifts
Fire hydrant kicks
One legged glute bridge
Ins & Outs
Prisoner squats
Repeat 1- 6

5. VICTORIA’S SECRET 10 MINUTE FAT BLASTING CIRCUIT!

If you’re thinking ain't nobody got time for that, I’ve got you covered! This fat-blasting workout video, created for FitSugar by Andrea Orbeck, will work your entire body in 10 minutes. Andrea has trained many Victoria’s Secret models and now she’ll train you in the comfort of your living room — no props needed. So no excuses!

6. WOMEN TRAIN LIKE VICTORIA’S SECRET MODELS

Just for fun (and motivation) I’ve added this Buzzfeed video showing everyday gals like you and trying to train like Victoria’s Secret models! Let's get inspired!


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