Anti Cancer exercise programme by fitness expert Nate Wilkins

Exercise is one activity that over time has proven to be one of the most effective and safest way to manage diseases and maintain a healthy lifestyle. Exercise is so effective that in most cases, it has been proven to make greater and more visible positive impacts on the human body than drugs which can pose a greater risk to the user and further leave unwanted side effects like dizziness, nausea, weakness etc, even when used correctly.

Cancer is one of the most dangerous diseases in the world today and it has contributed in cutting short the lives of millions of people in different parts of the world. This predicament is felt most in third world nations where cancer treatment is either too expensive for a majority of the populace or the medical experts and equipments for treatment are not even available at all. Exercise is like a free drug, given to us by Mother Nature which can effectively checkmate the development of cancer cells in the body and help keep blood sugar at a safe level.

Exercise for Cancer Patient

In cases where individuals have already been diagnosed with cancer, exercise remains very relevant and can even prolong the life span of the sufferer. It has been discovered that individuals suffering from chronic diseases like cancer, risk aggravating the situation when they resort to resting excessively and avoid physical activities and so, experts have recommended several types of exercises for cancer patients which should be done at least 5 times in a week for a period of 30 minutes per session in order to prolong their lifespan and lead them towards a healthy lifestyle. A few of these exercises include cycling, running, taking walks, swimming and other aerobic exercises which could help improve anxiety, circulation of blood in the system and even sleep especially for people suffering from breast cancer. Other recommended exercises include yoga, stretching, slow upper body training, crunches, squats etc.

As helpful as exercise is to cancer patients, a number of factors can prevent cancer sufferers from performing physical activities. An example is chemotherapy, which is capable of weakening the bone marrow and negatively affecting red blood cell production in the body, leading to a drop in oxygen flow in the blood stream. It is therefore advisable to contact your doctor and a professional trainer who can work together in drawing up an exercise programme that you can safely work with without negatively affecting your health.

High intensity exercises can be very helpful to cancer patients but one notable danger in performing this type of exercise is that if sessions are too long, it could lead to dizziness and high level exertion which is detrimental to individuals suffering from chronic diseases. In order to avoid any health risk, cancer patients are advised to perform this type of exercise two or three times a week for a period of 20 minutes maximum while recovering at a slow rate. It is a notable fact that exercise is crucial to living a healthy life and by consistently involving in it, cancer patients are assured of a happier and safer lifestyle.

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Anti Cancer exercise programme by fitness expert Nate Wilkins

My knees hurt, but I need to do leg exercise, help!

Too often, a set of lousy knees can get in the method for a “decent execution” in the rec center on leg day. I generally hear the exemplary line, “My muscles are sufficiently strong to lift it, but my joints can’t take it.” Even more regrettable, egocentric conduct coupled by social weight makes a lifter attempt to work through the pain, which is never a smart thought.

As I would like to think, the most widely recognized joints that get no affection are the knees. They’re required in any significant lower body movement, and not at all like the shoulders, they’re in charge of less scope of motion, making their susceptibility to harm that much higher.

Legs Exercise

Although jumps and squats do great things to our thighs, our knees . . . not to such an extent! In case you’re stressed over extra strain on your knees from weight training or basically want a couple of alternatives to these fundamental moves, here a couple exercises that will do just that. Without letting your backside free, exercises like step-ups and leg presses are gentler on the knee yet still work similar muscles. Consider some of our favorite moves underneath and give your workout a leg up the next time you hit the exercise center — after all, you just have one set of knees!

Leg Presses: A great alternatives to squats, leg pushes on the machine work the real muscles of the leg in an extremely controlled way. Ensure you start with your knees at a 90-degree point, or greater, and just utilize a high resistance if your knees are without damage.

Step-ups: Step-ups work a lot of indistinguishable muscles from jumps but on the grounds that you are stepping up onto a crate or platform, you can control how profoundly you twist your knee, in light of the height of the platform, to better protect the joint. Additionally, since your foot is stationary at the start the exercise, the knee joint is more stable as you put weight on your leg. Not just do they effectively work your legs and glutes, step-ups offer a cardio component, too!

Reverse rushes: Reverse thrusts are more secure on the knees in light of the fact that the front leg is planted, permitting you to monitor your alignment as you step back. They are likewise a decent approach to complement all the forward movements of everyday life.

Deadlifts: If at first, you think muscle head at listening to this exercise, think once more. Like squats and rushes, deadlifts are an effective move for your lower body, particularly your glutes, hamstrings, and quads. Since your feet are completely planted on the ground, your knees stay stable as your twist your torso forward, and drawing in the center will likewise take weight off the joints in your legs. Remember this manual for deadlifts before your next workout.

Lying hamstring twists: Using an exercise ball is a great approach to switch up your routine while protecting your knees. With lying hamstring twists, you target the butt and hamstrings without putting significant weight on the knees. This is likewise a great move for center stability and adjust.

Keep in mind, while these exercises do take a portion of the strain off your knees, they don’t let them completely let them free. On the off chance that you are having significant knee pain, take legitimate precautions by visiting your doctoring and taking the essential rest expected to recuperate.

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My knees hurt, but I need to do leg exercise, help!

How to get rid of belly fat? Fitness solution for women

Belly fat doesn’t look good at all. Most people who have this issue usually think of surgery as the fastest and easiest way to get rid of this. While this may be true to some extent, it sure comes with consequences, which can sometimes be severe. If you care to know, there are other ways to help you eliminate belly fat, like exercise, diet and changing your eating behavior.


ExerciseHow to get rid of belly fat
Exercising your body is by far the best way to get rid of belly fat without surgery. Regular cardiovascular exercise performed between five to seven days of the week will help you lose fat faster than you know it. You can go for outdoor and indoor training, walking, running, cycling or take part in a fitness class. You also need to know that, for the exercise to have an effect, you must do it at a vigorous intensity during each session. You should also perform resistance exercises like chest press machine, dumbbell shoulder press and calf raise two to three times per week on nonconsecutive days.

To remove belly fat, you need to be careful about what goes into your mouth. Write down everything you eat and drink for three to five days, add your calorie intake and then average it. This will help you know how much you are eating and how you can control it. Using the data available, you can reduce your calorie intake by 10% to 15%. You should also replace processed and fatty food with healthier choices like fruits, vegetables, nuts and chocolate. Sugar is also as bad for you as fat is, if not worse. Develop a habit of consuming healthy beverages, and drink plenty of water for proper dehydration and to discourage you from eating too much.

Go beyond abdominal exercise
One of the mistakes most people who want to remove belly fat make is focusing on abdominal fat. While crunches and sit-ups are nice and can provide results to certain extent, they will not guarantee a flat tummy by any means. Find the right exercise that works for you and practice it as often as you can. Do exercises that burn fat in the upper part of your body as well as every other parts of your body. A full workout gives you better advantage than just focusing on one spot all the time.

Preserve your lean muscle
It is important to preserve your lean muscle because it can help you burn more calories than fat, even when you’re asleep. Go beyond the cardiovascular exercise that causes the loss of lean muscle. Perform strength exercise at least two times a week, making sure you target the major muscle groups. Strength muscle using free weights, weightlifting machines, and your own body are perfect.

Getting rid of belly fat is easy if you have the knowledge, the patience and you’re ready to learn. Alternative methods through exercise, diet control and nutrition provide a better option than surgery which is usually expensive, painful and sometimes precarious.

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How to get rid of belly fat? Fitness solution for women

Female fitness workout to get rid of bra fat – Nathaniel Wilkins

It is a fact that women of all bra sizes experience bra fat. If you are one of them, you might be wondering how to get rid of it. This article will help you discover cool exercise that will help you get rid of not only bulge fat, but also any extra fat on your upper body.

How to get rid of bra fat

The chest fly press

This activity will require you lay on a bench, in an inclined plain, in a way that your feet will be on the ground. Placing yourself in this position will make it easy for you to move around and be free with the weights. Now, hold two dumbells in your hands, and place your arms in front of you, with your elbows locked. Keeping your arms straight, slowly open them and extend until you feel a gentle stretch across your chest, shoulder and biceps. Pull your arms back to starting point and end them on your side, so that your elbow creates a 90-degree angle. Continue this for at least a minute ensuring that your movement is clean and your wrist isn’t bent back.

Back fly

This is another highly recommended exercise that is bound to help you get rid of your bra fat and make you look great without clothes. For this exercise you will need to sit on a chair, feet close together, your arm carrying dumbells. Lean your upper body forward and bend your elbows, with your palms facing each other. Now raise the weights to your side until your upper arm is placed parallel to the floor. Hold your body in this position for a few seconds before returning to the starting position. Repeat this for about ten times.

Mountain Climber

The mountain climber is an exercise designed to give you a full body workout. Start the exercise in a plank position, with your elbows locked and your hands underneath your shoulders. Raise one knee up and bend it towards your chest. While you are still in the air, jump and switch to the other leg, while keeping your body straight. Repeat this for at least 30 seconds to 1 minute.

Upright row

This exercise might be simple but is very effective. It is also recommended for people who may be having little energy and needed to calm down. Stand with your feet and shoulder wide apart, and your knee slightly bent. With weights in your hand, bend your elbow lifting them up to your chin. Hold for a few seconds before returning to start position. Repeat this for about ten times.

Push-up holds

Lie down in a push-up position, placing your hands next to your armpits. Bend elbows and lower body until you’re a few inches above the ground, making sure your stomach is tensed. Hold for two seconds before you press half way up. Repeat this as you lower your body back to start point.

Your body need to be in regular workout and activity of you want to get rid of bra fat. Practice these exercises as often as you can afford it.

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Female fitness workout to get rid of bra fat – Nathaniel Wilkins

Help, I can’t sleep and need my sleep

Its goodness, I don’t know, 3 o’clock in the cracking morning, and I’m lying in bed, staring at the roof and wanting to cry with frustration. I’m trying to stay cheerful about my ability to catch a couple of hours of shuteye before work in the next morning, but I’ve been up until 6 a.m. (not by decision) enough times throughout my life to know the beast of sleep deprivation can’t generally be tamed.

Sleeping problem

On the off chance that you wind up lying conscious in bed thinking about everything from your homework to whether it’s your turn to walk the canine in the morning, you may require a sleep reboot. Try this:

Start by trying to take your psyche off any hustling thoughts. Picture an unwinding scene that includes sleep and constructs that scene in your psyche. In this way, let’s say your scene makes them lie in a shoreline loft under the stars. Envision what the waves seem to like. Are there other sounds, similar to palm trees rustling? What sensations do you feel (like the loft influencing, or perhaps a warm breeze blowing)? It is safe to say that anyone is else there with you? Concentrate completely on this scene for some time.

If that doesn’t work you’re still wide conscious, try getting up for a short time. Get out of bed and accomplish something unwinding that might make you feel sluggish — like perusing or playing a repetitive amusement like Sudoku. Keep the lights low and retreat to bed after 30 minutes or somewhere in the vicinity (or sooner on the off chance that you start feeling sleepy).

Avoid technology, similar to telephones, computers, or TV. Brightly lit screens can deceive your cerebrum into thinking it’s time to wake up. Furthermore, anything that stimulates your cerebrum — from a text conversation to a computer game — additionally can kick your body into wake-up mode.

Carve out at least 30 minutes of slow down time before bed in which you accomplish something unwinding, for example, read a book. Diminish the lights in the house slightly for 60 minutes or so before bed.

Disconnect from short proximity electronic gadgets, for example, laptops, telephones, and tablets, as the light from their screens can alert the mind and make it harder to nod off.

In request to quiet your brain, do a breathing or relaxation work out

If you get into bed and cannot nod off after 20 minutes, get up and return to another space in the house to do an unwinding activity, for example, perusing or listening to music. Lying in bed conscious can create an unhealthy connection between your sleeping environment and alertness. Instead, you want your bed to summon sleepy thoughts and emotions as it were.

Don’t smoke. Require another motivation to quit? Smokers usually exhibit symptoms of a sleeping disorder—perhaps in light of the fact that their bodies go into nicotine withdrawal amid the night.

See a doctor. On the off chance that you’ve tried everything and nothing’s worked, it might be time to consult an expert. A doctor can discount any sleep issue and identify lifestyle factors or medications that might get in the method for a decent night’s rest.

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Help, I can’t sleep and need my sleep

I am 50 how can I make my booty high and tight?

It is a known fact that when people grow old their body automatically deteriorates. However, it does not mean that people advance in aged cannot have a sexy body if some specific things are done. If you seek a high and tight feminine butt, then you need to be determined. It is not as difficult as it seems and with proper determination it can be achieved in 7-10 weeks.

booty high and tightOne of the main determinant in obtaining a rounder and bigger butt is exercise. There are some specific exercises that target the buttocks that are most effective.

Firstly, it is interesting to know that there some butt exercises that can help you develop a very solid butt in couple of days. The great part of this is that you can do these exercises at home and within a few minutes.

Butt Squeezes

Interestingly, you can do this squeezes anywhere and at any time.  You can do them while sitting, standing, or lying down, but it is better done while lying down. To do this, you have to squeeze your butt and hold it together for a very long time as possible. If you have the endurance you can make last as much 5 minutes for 1 set but randomly you should aim to do each squeeze for minimum of 1 minute. The more you do this the better, however your goal should be to do these butt squeezes for 5 minutes a day minimum.

You have no excuse not to do this exercises, you can even do this while watching television, if you have the preservance to it consistently each night for 30 minutes, which would help you get massive changes in your body.

Mini-trampoline Jumping

This is a great exercise for developing a tight sexy butt very fast. It is very simple just jump a little on the mini-trampoline. It is not about jumping very high, it is about how many times you go. Be focused on the rebounding every jumps. You will be surprised that jumping as little as an inch could work immensely.

Squats on the Wall

Again, you can try simple exercise. Just get a wall and place your back straight against it. Put your feet shoulder-width apart and close to 18 inches from the wall. Now try to squat down as low as you can (the lower you go, the better and tighter your butt gets) Persistence is very importance, try this several times a day and I assure you the result will be tremendous. You should aim to do a minimum of 10 sets of 10 repetitions. But, if it seem very difficult start out with 3 sets of 7-10 repetitions.

There are many other effective exercises that can be done at home, with little or no equipment and If you work out 4 or 5 times weekly. Your butt will surely get tighter and firmer notwithstanding your age.

However, if you feel you may not be determined or disciplined enough to do this exercises then you should reach out for professional help by enrolling for gym classes. A quality gym should have special classes for buttocks and abdominals. It will also be motivating to seeing other people working out.

Lastly, your diet also matters a lot. Eat healthy natural food and increase the protein intake. When you eat fish, meat, eggs and milk you will get a lot of protein in them and also vegetables. Stay away from junk food, it will make you unhealthy and fat. However, ironically, you need to add a little fat to your booty to be tighter, rounder, and sexier shape. The only way to create this balance is through exercises.

A little fat in your booty and some strong muscles will give you that sexy butt you desire.

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I am 50 how can I make my booty high and tight?

Exercise for female better Butt using a foam roller

Foam roller, without a doubt, is very useful for those who want to get a firm butt. But most times, people don’t get results when they do it the wrong way. The foam roller is made to help you lose muscle tension, and soften you tissue to restore muscle motion and elasticity. If you are not getting the desired results, it is either you’re doing it wrong, or you don’t know the proper routine.

Typical foam rolling mistakes
Foam rolling is not difficult to master. However, a lot of people still make errors that make them not to achieve any success. Here are some of the mistakes you might be making.

You roll where you feel pain: Most people make the mistake of rolling directly on areas of their body, where they feel pain. While this may feel good and make you seem you’re making progress, it is a product of total misconception. The areas of pains are as a result of imbalances in other regions of the body. The best approach is the focus on other areas first, before coming to those areas with inflammation.

You are rolling too fast: Foam rolling involves every part of your body, including the brain. If you want a firm butt, you have to slow down and steady your rolling. You need to allow your brain to process the progress and send a message to the appropriate location.

You spend too much time on a knot: When you find a knot it is customary to spend time on it, but not too long. Most people go as far as 10 minutes, and that is not okay for your nerve and tissue at all. Try spending in about 30 seconds on the spot and then move on.

Ways to firm your butt with foam roller
As you have learned to avoid common mistakes, you should also get hints on specific steps you need to make, so as to get a firm butt using roller foam.

The 4-part bridging: The 4-part bridging is one of the foam roller exercises many people use to get a firm butt. To do this, start with your back on the ground and your feet on the top of the roller. Lift up your butt and hold your body until your find the perfect balance. Without dropping your hips, send the roller out. Put your back on the ground and then pull the foam roller back the start position. You can also get an added challenge by lifting your arms up and make sure that your body does not rock from one side to the other.

Plie with heel lift: In a turned-out position, put one of your foot on the roller and the other on the ground. Make sure your legs are far apart before you bend and hold in a plie position. Then, lift and lower your heel on the ground. Keep your body and roller stable, ensuring that only your legs are moving. You can also include added challenge by keeping your heels up and going as low as possible.

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Exercise for female better Butt using a foam roller