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    How to start a fitness blog (Step by step guide)

    How to start a fitness blog

    If you are an exercise enthusiast or a beginner who has just started your journey, starting a fitness blog is an excellent way to stay motivated, track your progress and share your secrets with the world. No matter who you are or how apt you may seem, anyone can start. But not everyone knows how to make a fitness blog a success.

    If you want to help inspire people to exercise more, or connect with other people and share exercise tips, you should make sure you set up your site the right way and grow your followers organically.

    Do you want to learn how to start a blog? get my tutorial step by step.


    I have prepared a step-by-step guide to help you do exactly that, follow these rules below and you will be on your way to victory.

    Decide on its content
    When starting a fitness blog, the first step is to find your specialty or a niche: are you an enthusiastic athlete or a bodybuilder? Maybe you enjoy yoga or find short exercise routines to fit a tight schedule.

    The types of exercises you will undertake and the trainings you share will naturally attract a certain type of reader. Understanding your market niche and learning how to communicate this with the world will help your blog stand out from the rest.

    A good test is to try to explain it yourself in a sentence. If you can not summarize who you are and what your blog is about in a concise way, then it will be difficult for your readers to understand that you can confuse them.

    We go with a name
    Once you have a great idea for your blog, you must create a title and a domain name. Your title should be memorable, attractive and appealing to readers.

    Try to make it relevant to you or to the type of physical activities you enjoy, giving readers an idea of ​​the content of your blog and if it is relevant to them.

    It can be hard to find a catchy name; Creating a mind map and experimenting with wordplay and alliteration is a good way to make your creativity flow and think of something that will hold. If you’re struggling, why not take a look at my complete guide on how to create a blog name?

    With a great blog name in the bag, you must set up your own domain to make your blog look more professional. This does not have to be expensive and with websites like Siteground, domains are available for a small monthly subscription.

    Start your site
    Do you want to know how to start a fitness blog that looks professional, without being an HTML assistant? You can do it easily thanks to excellent host sites like WordPress. With easy-to-use features and functions, as well as customizable designs and themes, I would recommend WordPress as a platform to host your blog.

    You can choose from a wide range of paid and free themes available online, as well as a variety of different add-ons that will add additional functionality to your blogs, such as subscription forms to newsletters, improved analysis and SEO. Check out this video to see some of the best free add-ons available.

    Plan your content
    With your site ready and ready, now you can move on to the fun part: blogging! When explaining how to start a health and fitness blog, one of my best tips is to create a content timeline.

    A broad plan of what you are going to blog about and when you will make sure that your site has new and regular content and that you allow yourself in advance to find interesting and original ideas.

    The frequency with which you post depends on you and may depend on how often you exercise. If you are not sure how often you should update your blog, first think about your other time commitments and be careful not to overload yourself; Second, why not check out other successful fitness blogs and see how often they load new content.

    Sometimes, less is more and taking the time to plan better and the most interesting publications will attract more viewers than publications every day.

    Gain Followers
    Now that you know how to start a fitness blog with an excellent site and interesting content, you must tell the world about it and attract traffic to your site. WordPress plugins are an excellent way to know which of your publications works better than others, so be sure to analyze your data and learn what you need to improve.

    Social networking sites are also a great way to shout about your new endeavor. Set up pages with links to your blog and try to encourage as many people as possible to share your page and help spread the word.

    Sending a weekly or monthly newsletter to your subscribers is also an excellent way to keep people engaged with your site, notifying them of new content and the highlights of their latest publications. Earn money If you continue to increase your readership and followers, it is likely that you can also start making money with your blog. With relatively low operating costs, blogs can be very lucrative

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    Lean Belly Best Review

    Lean Belly Breakthrough

    Lean Belly Breakthrough is considered the easiest and most effective weight loss program that can help you lose one pound per day. But does this program really work as it says? This Lean Belly Breakthrough review will try to uncover the truth behind this program.
    Being overweight is never an easy thing. No, this not only refers to the excess weight of 5 to 10 pounds more than your target weight. Instead, this refers to those extra kilos of pure unwanted fat that can cause your belly to swell and weaken your entire body.

    You probably are not overweight in the past. However, you could have had a difficult time when you lost control of your diet, and when you reach the balance, it became the most horrible day of your life.
    His story could have been different from this one, and his goal is to burn even more pounds. Whatever your reason for wanting to lose weight, this does not matter. The most important thing here is that there is now a very successful weight loss program that can help you get in shape and regain the energy you lost. Of course, this is something that you will love.
    More and more users are buying Bruce Krahn’s program called Lean Belly Breakthrough. If you are a man or a woman, you can always get the help you need from the program, not to mention that it is also very easy to understand and follow. If you want to know if this will work for you, continue reading this review of Lean Belly Breakthrough to learn more about the important features and highlights of this extraordinary program.
    • Who is Bruce Kahn and Why Should You Listen to Him?
    • Lean Belly Breakthrough Overview
    o Significant Takeaways from Lean Belly Breakthrough
    o Expected Results from Lean Belly Breakthrough
    o Who Can Benefit from Lean Belly Breakthrough
    o The Bottom Line
    Who is Bruce Kahn and Why Should You Listen to Him?
    Lean Belly Breakthrough is a creation of Bruce Krahn, a Canadian personal trainer who helps men and women lose fat, gain muscle and experience greater flexibility. Bruce likes to help and guide other people to reach their goals in weight loss.
    One of Bruce’s most notable achievements is the fact that he successfully trained more than 100 clients to achieve ideal weight, including celebrities such as Criss Angel and Nelly Furtado. In addition, he also appeared in several magazines and television programs, such as Men’s Exercise, Best Health, Toronto Star, and much more.

    Bruce has been working as a personal trainer since the beginning of his adult career. It is the reason why he is the author of several body transformation and weight loss books. In addition to his fruitful career, he is also the proud father of two adorable twins. All of Bruce’s experiences and accomplishments earned him the reputation of being a trusted name in the field of body transformation and weight loss

    Lean Belly Breakthrough Overview
    Lean Belly Breakthrough is a diet and weight loss program available in e-book format. This has been very famous recently due to all the claims of the users about being successful with the use of the program.
    This e-book promises to help people achieve a flatter belly through simple steps, such as a guide to emergency fat loss and fusion rituals. Bruce says the program can help you lose significant weight safely, effectively and quickly.
    The Lean Belly Breakthrough program is specially designed to help those who have already realized that it is problematic and challenging to be overweight, not to mention that this is also bad for your health. Bruce says over and over that being overweight and obese can put you at risk for diabetes, heart disease and other forms of health problems.
    It is said that Lean Belly Breakthrough is the best solution. By following all the guides that you can find in the program, you can melt all that unwanted fat without having to starve yourself with a strict diet or spend time in a rigorous exercise routine. This is without mentioning that it will not suffer any side effects since the program does not depend on the use of pharmaceutical drugs. It means that this program focuses mainly on the most natural things and methods.
    The author of the program states that people who adhere to Lean Belly Breakthrough religiously can see the remarkable significant result of being able to lose 1 pound of abdominal fat every day with only 2 minutes of work daily. In addition to getting a flatter belly, Bruce also states that his e-book can even help reverse the symptoms of diabetes, prevent aging, reduce the risks of heart disease, improve skin health and reverse the symptoms of arthritis. .
    It is ideal for people who do not want to waste time torturing diet routines, hectic workouts, expensive gym memberships, prescription medications and other inconvenient and expensive methods.
    As stated earlier, Lean Bell Breakthrough only focuses on the use of natural ingredients combined with various body movements.
    What makes it even better is that you can do everything right in the comfort of your home.
    This is probably the reason why the program has already managed to help more than 100,000 people overcome the root cause not only of their abdominal fat but also of other health problems
    Significant Takeaways from Lean Belly Breakthrough
    Bruce Krahn made Lean Body Breakthrough for men and women over 40 who would like to eliminate abdominal fat without the need to follow restrictive diets, intense exercise, dangerous supplements and tasteless meals. In the program, Bruce shared some herbs, 5 easy body movements and several foods that can help him lose a pound a day.
    In addition, Bruce also shared Dr. Heinrick’s formula that helps break down fat and protect the body from different health conditions, such as heart attack, high blood pressure, diabetes and more. This 5-minute ritual by Dr. Heinrick points to internal irritation, which is said to be the main cause of weight loss.
    Below are some of the biggest takeaways you can get from the program:
    o List of foods together with proper eating schedule which can make you lose a pound a day
    o Complete list of signs of a fatal heart attack
    o Foods which can trigger heart attack
    o List of potent spices, herbs, and balance which can balance hormones and stop your body from storing unwanted fat
    o 5-minute movement which will boost metabolism and put your body back to the right shape
    o 60-Second Belly Fat Shred which can make you eliminate 3 inches from the wait in a matter of 3 weeks
    o Complete Tracking sheet to help you keep tabs on your progress
    o Food great for people suffering from high blood glucose and other conditions
    Expected Results from Lean Belly Breakthrough
    Bruce showed several real stories of people who achieved success using the program. The program is made in such a way that you will lose unwanted weight. You can also see many before and after photos of men and women who were able to lose weight from 30 pounds to 59 pounds.
    Lean Belly Breakthrough is made to facilitate the monitoring of those people who suffer from health problems. Many of you know that unwanted weight is often the cause of numerous health problems, such as high blood pressure, heart disease, liver problems, diabetes and more. The good news is that you can keep all these health conditions at bay once you start losing weight.
    Although Bruce says the program is not a quick fix, many clients showed that they managed to lose weight in just one week of program use.
    Who Can Benefit from Lean Belly Breakthrough
    Keep in mind that Lean Belly Breakthrough is not a one-size-fits-all solution, nor is it a miraculous method. The program will never work for people with less than 10 pounds to shed since the program has been specially designed for overweight men and women over 35 years of age. Obviously, this will not work for those who only buy the program and do nothing at all.
    The program also comes with a 60-day money back guarantee. This can work for people who are ready and determined to make a change in their lives and are looking for something they can easily understand and follow.
    The Bottom Line
    If you feel that your health is continuously going down the drain, your body has weakened, you feel tired and frustrated often due to your excess weight, or your body is no longer in shape, then, the Lean Belly Breakthrough program is exactly What do you need? This unique program will teach you everything you need to know about proper eating patterns and, before you know it, you can regain the confidence you lost due to your obesity or your overweight.

    Lean Belly best review

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    10 All Time Best-Selling Fitness Must Read Books

    10 best fitness books ebooks

    A sensible plan that has been tried and tested by more than 300,000 people in 154 countries. Whether you want to shed 10 pounds or 100, whether you want to build muscle or simply look more toned, this book is the original “Bible of fitness” that shows you how to get permanent results in a safe, healthy and natural way.
    Do you want to shed fat and sculpt a new body shape at the same time?
    Do you want a program without tricks, advertising or quick solutions?
    Do you want a program to work correctly, no matter how old you are or the type of way you are now?
    For twenty-five years, industry veteran and successful author Tom Venuto has forged a reputation as one of the most respected fat loss experts in the world. In Burn the Fat, Feed the Muscle, known to fans as “the bible of fat loss,” Tom reveals the secrets of transforming the body of the world’s thinnest people. This is not a diet and it is not just a weight loss program; This is a revolutionary system to change your life and make you slimmer, stronger, fitter and healthier with the latest discoveries in exercise and science of nutrition.
    Inside, you will discover:
    – The simple but powerful LEAN formula, which reveals the four crucial elements of the successful transformation of the body.
    – The New Body 28 (TNB-28): a four-week training plan for sculpting lean muscle, plus a perfect start-up training for beginners
    – A lifestyle program that is more flexible and easier than ever to follow, even if you are busy, have dietary restrictions or have never worked before.
    – The motivation strategies that are required to continue with your plan.
    Burn the Fat, Feed the Muscle is not about being as torn as a fitness model or becoming a bodybuilder like Tom did (unless you want to); it’s about using your secrets to achieve your own personal goals. Surely you will call it your fitness bible for many more years.

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    Top 1.000 calories workout (fast right now)

    1.000 calories workout: Here our goal is to provide everything you need for a highly effective training in a format that uses so many different types of training that, although the training is long, it is impossible to get bored. After a rapid cardio warm-up, we went to a HIIT routine, followed by a full session of abs, obliques and lower back, after a total body strength exercise, ending with a cooling and stretching.

    You do not leave any muscle groups without working and all you need is a set of weights: even if you do not have a set of weights, this is still a big challenge with just your body weight.

    We did something in this 1000-calorie exercise that we had never done before. We did the routine together so that one of us could show the advanced version of each exercise, while the other goes through the routine making a low impact version of everything that is more pleasing for the athlete of immediate level or for those who need less jarring impact on the joints. Choose your level of difficulty, and move forward and backward between the two levels if you need to make it specifically challenging for you specifically.

    Remember to push yourself, but listen to your body and feel free to stop and take additional breaks when you really need them. Sometimes even stopping for a few seconds can give you the extra energy you need to advance to the end of an active interval. If your form begins to suffer, take a quick rest before jumping back; During the whole routine, but especially during strength training, good form is important.

    6 Minute Cardio Warm Up – 30 Seconds Each
    Side Step Pulls
    High Knee Pulls
    Crossover Toe Touch
    Toe Touch Swing
    Other Side
    Alternating Lunges
    Boxer Shuffle
    Butt Kickers
    Switchfoot Jumps
    Jumping Jacks

    HIIT Workout – Groups of 2 exercises; 20 On, 10 Off x2, twice for a total of roughly 4 minutes per group (AA BB, AA BB format)

    1 3 Squat Jacks + Jump
    2 Plank Jack Knee (1 plank jack 1 knee, alt)

    1 3,2,1 Jumping Lunge
    2 Burpees

    1 Ski/Sumo Jump Squat
    2 Toe Touch Getups

    1 Side Squat Pops
    2 Surfer Burpee

    Water Break

    1 High Knee Drops
    2 Tricep Dip Kicks

    1 Jump Squat + Front Kicks
    2 Stutter Jacks

    1 Superhero Push Ups
    2 Star Jumps

    1 Up & Out Jacks
    2 Pop Squats

    Water Break

    10 Minute Abs and Obliques Workout – 50 Seconds Each
    Single Jackknife Crunch
    Bicycle Crunches
    Heel Taps
    Russian Twist
    Back Bow Pulls
    Plank Steps
    Toe Touch Pulses
    Side Hip Raises
    Other Side

    1 Minute Jogging in Place

    Total Body Strength Training – 10 Reps in an ABAB format

    1 Squat + Overhead Press
    2 Pullover Bridge + Kicks

    3 Deadlift Fly
    4 Chest Press Leg Drops

    5 Lunge + Curl
    6 Ski Squat Row + Tricep

    7 Calf Raise + Ventral Raises
    8 Side Lunge + Lateral Raises

    Cool Down & Stretch

    Does this training really burn 1000 calories?
    Some people will burn more than 1000 calories, and some will burn less. As you can see in the video, there is a wide range given by the estimated caloric burn. The expense depends on a series of variables; This is how we arrived at our calorie burn estimates. We advise not to obsess about exactly how much you burned during a given session; the exact numbers are much less important than the fact that you are exercising and making yourself fitter, stronger and healthier.

    Use a large number of variables to obtain “Burn calories” estimates for each Fitness Blender workout. In this video and article, we give you a summary of the factors we consider to create these figures, which we hope will help you determine where in our ranges you might fall.

    How Fitness Blender calculates calories burned
    Here are some of the most influential factors that we consider that give our calorie burning range.

    Body weight: Our ranges of calories burned generally reflect the burning of calories of someone weighing between 110 and 200 pounds. Heavier people will consume more calories than people who are lighter. If you are lighter than 110, you can burn lower than our estimated range; heavier than 200 and can burn higher than our estimated range.

    Duration of training: the amount of time devoted to exercise is an important variable in the burning of calories. In addition, longer workouts can create more than one metabolic alteration (depending on the intensity and type of training) from which the body will need to be adjusted later (which means it can have a slow return to its normal rate of expenditure).

    Type of training: the more intense the type of training, the greater the burn. HIIT, weight training, cardio, weightlifting and circuit training or supersets tend to have the highest calorie burn during a real workout session.

    Muscle groups used: in general, the larger the muscle group centered, the greater the expense.

    Additional resistance/amount of weight that rises – If there are weights, a person who is lifting slightly will burn fewer calories; someone who gets up enough to challenge himself (always related to individual strength) will burn more.

    Initial fitness level: being new to training will make it less efficient, which can actually mean more burning of calories, on the other hand, if you are more fit, you may try harder and burn more calories.

    Efficiency in the type of training: if you are a professional in something, you can actually burn fewer calories by doing it. This is just one of the reasons why it is important to change training often and incorporate many types of training.

    Effort/performance of the exerciser: press harder, burn more calories; Drag your feet through your training and burn less.

    Sex: Men tend to burn more calories due to their typically higher muscle content, in combination with a generally higher weight (see above).

    Age: as we get older, muscle content tends to decrease, which will result in less expense during a workout. That is just one of the reasons why strength training is so important.

    Muscle content: muscle content influences the expense by increasing the overall energy and intensity performance.

    Height: Longer levers require more effort (ie, calories) to manipulate.

    These are just one example of the many, many variables that influence an individual’s spending during a workout.

    Remember that these are estimates
    We give ranges, instead of exact numbers, for a reason. We are not launching this as an exact science; Keep in mind that these are only estimates, intended to give you a vague idea of the amount of energy you are spending. Each person’s body will vary greatly in the way it burns energy, and the exact amount of calories you have burned is less important than the fact that you have completed a workout. That said, we estimate that 90% (or more) of the population will fall within our estimated calorie burn range.

    It’s not just calories burned
    Exercising is much more than just calories burned, and even from a technical point of view; Different types of workouts and types of training are much more important than your nominal value calorie estimates. Consider the post-combustion of training types like HIIT, the benefits of Pilates flexibility and yoga workouts, the advantage of long-term muscle building strength training, and so on.

    It’s not exactly how many calories you’re burning during a workout, and more about the fact that you’re actually exercising regularly, so try not to get obsessed with the exact numbers.

    1000 calories workout

  • Affiliate Disclosure


    As per mandates from FEDERAL TRADE COMMISSION, 16 CFR Part 255 – Guides Concerning the Use of Endorsements and Testimonials in Advertising, the purpose of this document is to establish any compensatory affiliation with Numerous companies whose products are being promoted on this site, including but not limited to Clickbank, Infusionsoft, 1Shoppingcart and Commission Junction and HealthyMega.

    HealthyMega is affiliated with Numerous companies whose products are being promoted on this site, including but not limited to Clickbank, Infusionsoft, 1Shoppingcart and Commission Junction as a Marketing Affiliate and receives compensation for sales of Numerous products and services found on this site generated through her personal promotions and therefore has an established connection with Numerous companies whose products are being promoted on this site, including but not limited to Clickbank, Infusionsoft, 1Shoppingcart and Commission Junction that might lead some readers to believe that the HealthyMega review of Numerous products and services found on this site is biased. However, the review and comments on this page are to the best of her knowledge the true statements and beliefs of Mandy Gibbons and any claims made can be substantiated on request to info@healthymega.com

    HealthyMega may have receive compensation in the form of free promotional products or cash or cash equivalent for the purposes of reviewing Numerous products and services found on this site for Numerous companies whose products are being promoted on this site, including but not limited to Clickbank, Infusionsoft, 1Shoppingcart and Commission Junction


    Every effort has been made to accurately represent Numerous products and services found on this site and it’s potential.   However, there is no guarantee that you will earn any money using Numerous products and services found on this site, the techniques or ideas in these materials.  Examples in these materials are not to be interpreted as a promise or guarantee of earnings in any way.  Earning potential is entirely dependent on the person using these products, ideas and techniques and we do not purport this as a “get rich scheme.”

    Any claims made on this site of actual earnings or examples of actual results can be verified upon request.  Your level of success in attaining the results claimed in our materials depends on the time you devote to the program, ideas and techniques mentioned, your finances, previous knowledge and various skills.  Since these factors differ according to individuals, we cannot guarantee your success or income level.  Nor are we responsible for any of your actions.

    Materials in the product and on our website may contain information that includes or is based upon forward-looking statements within the meaning of the Securities Litigation Reform Act of 1995.  Forward-Looking Statements give our expectations or forecasts of future events.  You can identify these statements by the fact that they do not relate strictly to historical or current facts.  Such Forward Looking Statements use words such as “anticipate,” “estimate,” “expect,” “project,” “intend,” “plan,” “believe,” and other such words and terms of similar meaning in connection with a description of potential earnings or financial performance.  Your Results May Vary from ours and those of anyone else who is, or will be using these products, techniques, and/or services.

    Any and all forward looking statements here or on any of our sales material are intended to express our opinion of earnings potential not actual earnings expected.  Many factors will be important in determining your actual results and no guarantees are made, expressed or implied that you will achieve results similar to ours or anybody else’s. In fact, no guarantees are made that you will achieve any results from our ideas and techniques in our material at all.

    All materials on this site are © copyrighted by HealthyMega. No part of this may be copied, or changed in any format, sold, or used in any way, online or offline, other than what is outlined within this site, under any circumstances without express permission from HealthyMega


    Jane Randall

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    Amazon Prime Has Insanely Cheap Workout Clothes (and They’re Actually Really Awesome)

    Amazon Prime best fitness gear clothing

    Got an Amazon Prime membership? You’re likely using it for your favorite household goods, books, and video streaming — but did you know you can get amazing workout clothes for anything from Pilates to yoga to running? They even have iconic brands you already love, like Nike, Under Armour, and Adidas. And getting the right color and size combo can mean saving hundreds of dollars — we’re talking $9 tops, $12 leggings, and $11 sports bras. Check it out!

    Yo, Amazon Prime Has Insanely Cheap Workout Clothes (and They’re Actually Really Cute)

    Adidas Women’s Essential Linear Logo Tank Top

    Prolific Health Fitness Power Flex Yoga Pants

    Aenlley Yoga Pants 2 Pack

    Zerdocean Plus-Size High-Waist Tummy-Control Tights

    Homma Women’s Seamless Compression Heathered Yoga Shorts

    Tough Cookie’s Women’s Workout Print 3-Pack Deal

    SweatyRocks Yoga Pants

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    The Boiled Egg Diet: Lose 20 pounds in just 2 weeks. (The ultimate guide)

    If you want to get results quickly, the egg diet is the ideal one. Contrary to what many people may

    If you want to get results quickly, the egg diet is the ideal one. Contrary to what many people may think, few eggs are used in this diet. In addition, many vegetables and citrus fruits are included, which makes it a balanced menu. Diet helps increase metabolism and burn fat without the annoying feeling of hunger.

    It is very important that not only during the diet, but always drink plenty of water. Because the water hydrates the body and nourishes the cells for the purification of toxins. You can drink at least 8 glasses of water a day or even more. This may seem like a large amount of liquid at first, but soon you will get used to it. When you often ask yourself: Do I want to eat something, but I do not know what? This is because your body is probably very dehydrated and you will only need to drink more water. Therefore, you should drink enough water every day to stay fit and eliminate overweight. In addition, if you consume water constantly you will learn to distinguish between feeling thirsty or hungry, which will help you to eat balancedly.

    The rules for egg diet are simple. As with any balanced diet, eating “junk food” is not allowed, such as: hamburgers, sweets, etc. It is necessary to limit the consumption of sugar and salt. Also, avoid consuming sodas and alcohol.



    Related: 25 fat burning tips you will not regret



    It should also be noted that people who make the cooked egg diet to lose up to 11 kg in 2 weeks after should be able to maintain their optimal weight without any problem.

    Of course, like many other diets, it is vital that you stay hydrated. This means that it is vital to drink eight to ten glasses of water every day.


    Remember the following:
    Junk food must be eliminated.
    Reduce the amount of salt used or change to sea salt.
    Sugary drinks or alcohol should be avoided, especially processed sugars
    What is the diet of the boiled egg to lose 11 kilos in 14 days?
    The egg diet is a diet low in carbohydrates, low in calories, but heavy in proteins. It is designed to help weight loss without sacrificing the protein needed to build muscles.

    As its name suggests, it emphasizes the consumption of eggs as the main source of protein.


    These are the main rules of the egg diet:
    1. Eggs are the primary source of fat and protein.
    2. 1 tablespoon of butter used per egg consumed.
    3. Eat at least one egg at the latest 30 minutes after waking up.
    4. Egg meals should ideally be eaten every 3 hours, but no more than every 5 hours.
    5. Follow this schedule even if you are not hungry, however, you only have 1 egg when that happens.
    6. Cheese is allowed up to an ounce per egg. (Only real cheese)
    7. A minimum of half a dozen eggs should be consumed daily.
    8. Eggs will be grazed local eggs loaded with healthy omega-3 fats and vitamin D.
    9. Egg consumption will cease three hours before bedtime
    10. Dietary soda will allow up to 3 cans daily with a goal of 1 or less.

    Related: 10 Ten Top Fruits to Burn Fat Fast

    Benefits of the hard-boiled egg diet

    Hard-boiled eggs are rich in protein and a good source of a number of nutrients that promote health. A large hard-boiled egg has 78 calories, 6 grams of protein and 5 grams of total fat.

    The same large egg also meets more than 20 percent of the daily value of selenium. The egg is also a source of vitamins A (1) and D (2), many of the B vitamins (3), choline, phosphorus and zinc. Benefits and properties of hard-boiled egg

    Even though hard-boiled eggs have benefits to help you lose those unwanted pounds. Weight loss requires that you consume fewer calories than your body needs. To lose 1 kilo of fat a week, you need to eat 500 calories less than your usual consumption.

    For example, if you normally eat 2,500 calories a day, to lose weight you need to limit your daily intake to 2,000 calories, including the calories that come from the eggs.

    The cooked egg whites are low in calories, since each contains 17 calories. Low-calorie foods can help you lose weight, but eating fewer calories is dangerous.

    Side effects of the egg diet
    The most common unwanted side effect of the egg diet is the lack of energy that many people will feel from the depletion of carbohydrates, this makes it difficult to exercise. The most common unwanted side effect of the egg diet is lack of energy

    Suddenly switching to a diet high in protein, low in carbohydrates can also be difficult for the digestive system to adapt. You may experience nausea, constipation, flatulence and bad breath as a result.

    Because this type of diet is not sustainable, many people return to old eating habits as soon as they have finished it. You are likely to gain weight again, this can lead to the yo-yo diet, which is not healthy.

    Precautions with boiled or hard eggs
    Hard-boiled eggs are high in cholesterol, with 186 milligrams in a large egg, with the egg yolk. Cholesterol in food does not have as much impact on the body as I previously thought, and it is fine for healthy people to eat hard-boiled eggs regularly
    However, if you have a history of high cholesterol, heart disease or diabetes, check with your doctor before you start eating eggs every day to lose weight.

    For those with these conditions, it is generally recommended to limit the intake of egg yolks to no more than three per week.

    Recommended Foods
    Eggs, lean proteins, low carbohydrate vegetables, grapefruit, oranges, limited fruits and zero-calorie beverages.

    Lean protein includes:
    Fruits and vegetables that you can eat include:

    This will be the menu for the next 2 weeks. Enjoy it!

    WEEK 1

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: Fruit and 2 slices of wholemeal bread.
    Dinner: Cooked chicken and large salad.

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: Cooked chicken and green salad.
    Dinner: 2 eggs, vegetable salad and 1 orange.

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: Low fat cheese, 1 tomato and 1 slice of wholemeal bread.
    Dinner: Cooked chicken and large salad.

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: Fruit
    Dinner: Steamed chicken and large salad.

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: 2 eggs and steamed vegetables.
    Dinner: Grilled fish and large salad.

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: Fruit
    Dinner: Steamed chicken and large salad.

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: Chicken with steamed vegetables and tomato salad.
    Dinner: Steamed vegetables.

    WEEK 2

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: Chicken and large salad.
    Dinner: 2 eggs, salad and 1 orange.

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: 2 eggs and steamed vegetables.
    Dinner: Grilled fish and large salad.

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: Cooked chicken and large salad.
    Dinner: 2 eggs, vegetable salad and 1 orange.

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: 2 eggs, low-fat cheese and steamed vegetables.
    Dinner: Steamed chicken and large salad.

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: Tuna salad.
    Dinner: 2 eggs and large salad.

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: Cooked chicken and large salad.
    Dinner: Fruits.

    Breakfast: 2 boiled eggs and 1 citrus fruit.
    Lunch: steamed chicken and also steamed vegetables.
    Dinner: Same as lunch.

    As you can see, it is a low carb diet, so do not forget to consult a doctor before starting. The menu is very simple and you will not have problems carrying it out. For best results, you should exercise at least 30 minutes a day.

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    Ultimate 10-week no-gym workout plan that can help reduce fat

    A slim body, excellent health, self-confidence, those factors that attract modern women,. Unfortunately, the pace of city life does not always have a beneficial effect on our form. There is a lot to do at work and at home, but there is little time left for you, that´s why we present you the 10-week no-gym workout plan.
    10-week no-gym workout plan
    Recently, more and more people are interested in the possibility of practicing sports at home, so the search on the Internet “beginner fitness at home” is especially relevant. Fortunately, with the help of women, the Internet arrives, which gives us the opportunity to read different articles and find the most effective exercises. Today I’m going to show you a simple training plan that can help create the new body in 10 weeks. All you need is the desire to change and some free time.

    1.- Squats:

    10-week no-gym workout plan

    – Stand with your feet separated at the hips. Your toes should point forward or only slightly outward. – Cross your arms in front of your body, place your hands behind your head (the prisoner’s squat) or on the sides of your head. – Keep your weight on your heels and bend your knees while lowering your hips towards the floor as if you were sitting on a chair.
    – Keep your back straight at all times.
    – Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not allow your knees to extend beyond the level of your toes.
    – Return to the starting position by pushing down through the heels and extending the hips forward until you are straight. Repeat.
    2.- Push-ups:
    10-week no-gym workout plan
    – Stand on four legs on a mat.
    – Place your hands in front of you and shoulder width apart.
    – Now take your hands to the center until the tips of the index fingers and the tips of your thumbs touch.
    This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
    – With the fingers forward, raise the knees so that the body forms a straight line and only the hands and feet touch the ground.
    – Keep your pelvis straight and abs engaged and aim to keep your back straight throughout the movement.
    – Bend the elbows and lower the body towards the floor, with the objective of touching the chest with the upper part of the hands. Pause briefly
    – Return to the starting position by extending the elbows and lifting your body off the floor again.
    3.- Jumping Jacks:
    10-week no-gym workout plan
    – Stand with your feet together, arms fully extended with your hands at your sides.
    This is the starting position.
    – Bend the knees slightly, then straighten and push through the tips of the feet while stretching the knees to jump extending the legs more than the width of the hips.
    – In doing so, raise both arms up and up in a gentle arc until your hands are above your head.
    – When you return to the ground, join the feet and the hands return to the sides with the arms completely extended. – Continue without pause for the amount of time or repetitions desired.
    4.- Crunches:
    10-week no-gym workout plan
    – Lie on your back with your feet flat on the floor, with your knees bent at 90 degrees.
    Alternatively, you can place your feet on a bench a few inches with your toes inward and touching.
    – Place your hands lightly on either side of your head.
    – Keep the elbows inside so they are parallel to your body.
    – Push your back down against the floor to isolate your abdominal muscles.
    – Gently fold the shoulders forward and upwards from the floor.
    – Continue pressing down on the floor with your lower back.
    – Lift your shoulders around four to six inches only.
    – Hold and tighten your abdominal muscles on your own.
    – Return to the starting position with a smooth movement.
    5.- Lunges:
    week no-gym workout plan
    – Stand up with a tight core and flat back. Extend your arms at chest level in front of you.
    – Move forward with one leg.
    The front thigh should be parallel to the floor. Drop the back knee.
    – Turn the torso toward the leg that came out while keeping the arms extended.
    Push back to the starting position.
    6.- Sit Ups:
    10-week no-gym workout plan
    – Lie on your back. Take your knees to a 90 degree angle.
    Shins must be parallel to the floor.
    Place your hands behind your head and lift your shoulders off the floor.
    – Exhale and contract your abs.
    Bring the head towards the knees while moving the knees toward the chest.
    7.- But Kicks:
    10-week no-gym workout plan
    – Lie on your back. Take your knees to a 90 degree angle.
    Shins must be parallel to the floor.
    Place your hands behind your head and lift your shoulders off the floor.
    – Exhale and contract your abs.
    8.- Plank:
    10-week no-gym workout plan
    – Put yourself face down on the floor supporting the upper part of your body on your forearms.
    Your elbows should bend to 90 degrees.
    – Extend the legs backwards, resting them on the toes and the balls of the feet.
    – Keep your body in a straight line by squeezing the abdominal and oblique muscles.
    – Wait as long as possible.

    READ MORE: Top 3 Super Butt Workouts for Bigger and Rounder Buttocks.
    Healthymega team inspired by BetterMe is by your side during your training trip!
    Stay motivated and you can achieve your goals.
    If you’re struggling with your motivation, take a look at one of our many articles for inspiration.
    Help us support and motivate your loved ones by sharing this article with them and tell us what you think in the comments below.
    This article is for informational purposes only and is not intended to provide medical advice.

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    Top 3 Super Butt Workouts for Bigger and Rounder Buttocks

    super butts workouts

    Then they noticed that her butt began to look toned and curvilinear doing some bodyweight exercises.
    bigger and rounder butts
    No matter what you call it – backside, bootleg, buttocks or ass, getting a big, round bottom seems to be on the wish list of many women today. Get a big round ass with these super glute exercises that will make you get a round butt like no other.

    Do not waste time doing exercises that do not work. These exercises are those that work your butt and will grow to the size and shape you’ve always wanted.

    exercises to increase glutes

    I’m sure we all know where the gluteal muscles are. However, in case you do not know, you are sitting on them. Neglecting these muscles will shrink, flatten, sag or even deform due to additional body fat.

    So, you may be asking yourself, “What should I do to add that size, firmness, or roundness I’m trying to get?”

    The answer is that you will need to do resistance training and weight training to add size and tone your buttocks to the fullest.

    Here are some excellent exercises that will make your glutes grow. You will know that these exercises work when you feel the pain directly in the muscles of the buttocks the next day or two after having performed these exercises.

    * The Exercises for a Big Butt must include all 3 muscles! *
    In order to get a great round butt, we must understand the anatomy of the gluteal muscles. The gluteals are formed by 3 independent muscles. These muscles are:

    * the gluteus maximus
    * the middle gluteus
    * the lower gluteus

    The gluteus maximus is above the gluteus medius and is the largest of the 3 muscles. This will be the main muscle in which we will concentrate to increase the size of our backside.

    However, the gluteus medius located at the upper end above your gluteus maximus and gluteus minimus, which is located at the lower end below your gluteus maximus are also very important to get that round and full shape you are looking for.


    Select at random 3 or 4 different exercises to train your butt will not ensure that you will be working the three glute muscles and will leave you with minimal results.

    Our task is not only to work the butt with intensity, but also to attack the 3 gluteal muscles for maximum muscle stimulation and growth. Now let’s review these exercises.

    *1. Squats *

    This exercise not only tones your butt but is one of the most powerful tested exercises for the construction of the buttocks if the right weight is used.

    There are several positions of the feet that can be used, but it is best to position the feet shoulder-width apart, or slightly wider apart and with the feet slightly angled to the outside.

    One suggestion if you still start, would be to use a Smith machine for greater safety compared to starting to do squats with a weight bar.

    Place the bar behind the neck and over the shoulders, keeping your back straight, facing forward. Always focus on maintaining good form during this exercise.

    Now slowly bend your knees until your legs are parallel or even below the parallel to the ground until you feel the stretch in the muscles of your butt as you “pull” slightly outward before slowly “back” up. Make sure you do not bounce with the weight when you get down.

    Keep this movement firm and concentrate on stretching the muscles of your buttocks, always maintaining the good way to do this exercise.
    If you have just started, do this exercise with a light weight doing 15-20 repetitions. Rest 2-3 minutes between sets, and make a total of 4-5 sets.

    While performing these exercises, try to concentrate on the use of the gluteal muscles with each repetition. As you gain more experience, increase your weight more and start doing fewer repetitions and sets. When you are finished, your buttocks should feel hard and “pump”, and a slight pain should appear in 1 -2 days later.

    If you feel this exercise more in your legs, try to separate the feet more. Some research has shown that a wider posture works even more on the gluteus than on a narrower posture.

    Since our goal is to get a round ass and not bigger legs, this may be a better choice. We recommend you try both and see which one works best for you.

    * 2. Sumo Squats- *

    If you want to tone your inner thighs while you shape your butt, this exercise is for you. There are two positions that you can use: One is to use two dumbbells, one on each side of your body, or use a single heavy dumbbell in front of you, placed hanging between your legs.

    Keeping your back straight, legs spread a little more than the width of your shoulders, with your feet pointing outwards, bend your knees until your legs are parallel to the floor. Once again, try to feel that “sport” when going down and concentrate on using the muscles of your buttocks.

    Here is a video that shows how to do this exercise correctly.

    *3. Leg Press – *

    The name of this exercise can be deceptive since it not only works your legs but also works your glutes. Using a leg press machine, place your feet a little higher on the platform to ensure maximum stimulation of your glutes. If you put your feet too low, you will put more emphasis on the front of the legs and less on the buttocks.

    When doing this exercise focus on pushing with your heels and not fully stretch your legs when you reach the top. Additionally, if you put your feet together you will put more emphasis on the outer part of the buttocks, thus being able to add roundness to your butt giving it that round and perfect feminine aspect.

    *4. Lunges in movement – *

    If you have a long corridor and you have some heavy dumbbells or weight bar, try to walk along the corridor again and again without stopping. Your ass and your legs will be so tight that you will feel them burn!

    Taking larger steps work the glutes better than taking shorter strides due to the additional stretch that is obtained in the gluteal area. If you do not feel pain after doing this exercise, then definitely try again but with broad steps. If you want to get some round bubbles and you can stand the pain, this exercise will definitely hit the mark and give you that big, round butt you’re looking for.

    *5. Dead weight -*

    The deadlift is an excellent exercise for the butt, which works the lower part of your buttocks as well as the tendons of the hamstrings. This exercise can be done with either a pair of dumbbells or a bar.

    Keeping you standing, with your feet placed about shoulder-width apart and with an appropriate weight to do no more than 10 to 15 repetitions per set, lower the weight to the ground and rise slowly again. While lowering and raising the bar keep your back straight and your legs also almost straight – do not stretch your knees fully and keep your head facing forward.

    In the first part of this exceptional video, you will be able to see how the exercises mentioned above are performed (with the exception of the 2nd)

    Now if you do not want to or can not go to the gym and train with weights, this other video will show you an exercise routine to increase the glutes you can do at home:

    In this other video you will see a simple routine of home exercises that you can perform using a set of anklets to add some difficulty when the previous home training stops representing a challenge for you:

    Before doing these exercises to increase the buttocks, always make sure to warm up and execute these exercises correctly.
    Concentrate on the muscles of your butt as you perform each exercise. Feel your gluteus working as you perform each movement.

    * How much do you train your glutes? *

    * In the case of homemade exercises without weight * you can do them from 3 to 5 times per week according to your physical level, if you just start you have the circuit 3 times a week resting 1 day in between, for example, Monday, Wednesday, and Friday.

    When you increase your strength you can increase the number of times you perform the circuit on the same day as indicated in the video or go on to perform the routine up to 5 times per week. You can even increase the weight in these exercises by using special weight ankles to increase the intensity of your workout.

    * For the exercises with weights * shown at the beginning such as squats, lunges, etc. It is advisable to train up to 2 times per week on separate days, for example on Mondays and Thursdays.
    Being able to rest the other days or even better, train another part of the body like the arms or back.

    Remember to perform the exercises correctly and increase the weight gradually to keep your glutes constantly progressing.
    Ask your coach for help if necessary to perform these exercises well and avoid possible injuries.

    Do not also forget that to get a round butt, a correct diet is also very important, as well as include enough protein in your diet to grow your buttocks.

    Do you want the bigger and rounder buttocks that your body can naturally produce?
    See our Glutes Factory strength training program designed to maximize your gains in the shortest possible time.
    glutes factory
    See it => Here

    Oh by the way, please share on this Pinterest! 🙂

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    The Best Cardio Furnace! Rapid Workout to Melt Full Body Fat. Get Ready for INSANE Results..

    Welcome to the best cardio furnace, let´s get the rapid workout to melt full body fat.
    Melt Full Body Fat
    Squat jumps
    Workout to Melt Full Body Fat

    This is a great variation of the power of the squat. You still lower slowly, but explode up from the bottom of the squat. When landing, try to slow down your momentum so that you are also working your muscles on the descent.

    Workout to Melt Full Body Fat

    The crisis is a great base of exercise ab.

    Lie on your back.
    Place your hands on the side of your head or plane next to you. Do not pull on the head or neck.
    Tense the abs to take the torso off the floor, while at the same time using the abdominals to raise the legs in the air to complete the crisis.
    Hold for 2-3 seconds before returning to a flat initial position. A contraction is a repetition.
    Jackknife From Lying Flat
    Workout to Melt Full Body Fat

    The knife is another great exercise to hit the total length of your abdominal muscles.

    Lie on your back with your hands stretched over your head.
    Relate your abdominal muscles, raise your torso and keep your arms next to your head to the top of your crunch.
    At the same time, use your abs to lift your legs towards you while keeping them straight.
    When you are in the highest part of your crisis, continue moving your arms to the side of your legs, tensing your abs in this position.
    Slowly reverse this movement, lowering your legs and torso until you are lying down again. This is a representative.
    Body weight holsters
    Workout to Melt Full Body Fat

    The pistol squat is the king of the lower body, bodyweight exercises. It is very difficult to master, but incredible in the construction of strength and the size of the legs without weights. Besides, it’s a great party trick!

    Stand on one leg, achieving balance and making sure your weight goes through the heel. Extend your arms in front of you and lift the other leg so that the knee bends. His raised leg will form a counterweight to give him stability.
    It really squeezes your core and the leg you’re standing on. Slowly bend the leg down the torso down. Take it easy.
    At the lowest point, your butt should be an inch or two off the ground and your other leg should extend straight in front of you.
    Squeeze your leg again, slowly lifting your body up again. This is a representative (congratulations)!
    Repeat on the other leg.
    Squat with lateral lift of the leg
    Workout to Melt Full Body Fat

    This is a great dynamic movement to hit multiple muscle groups.

    Hold a dumbbell in each hand, clean up to shoulder height. Perform a standard squat, going down an inch or two above the ground.
    Squeeze your glutes and hamstrings to send your torso up. As you are almost standing straight again, lift one leg to the side, squeezing the buttocks, the core and the hip abductors.
    Keep your leg on top for 1-2 seconds before lowering it slowly again. This is a representative.
    Repeat for the other leg.
    Glute bridge to raise the leg
    Workout to Melt Full Body Fat

    This variation of the gluteal bridge helps to eliminate some stability while working your legs.

    Make a standard glute bridge.
    At the top of the buttock bridge, tense the hip flexors and abs, lifting one knee until it is directly above you.
    Slowly return the leg back to the ground. This is a representative.
    Repeat with the other leg.
    Bridge of buttocks
    Workout to Melt Full Body Fat

    An essential movement to grow big buttocks!

    Lie on your back with arms at your sides.
    Bend your knees and place your heels on the floor.
    Squeeze the buttocks to lift the hips off the floor until your knees, hips and shoulders are aligned. Hold for 2-3 seconds at the top.
    Slowly release it down until your hips are on the floor. This is a representative.
    Donkey Kicks
    Workout to Melt Full Body Fat

    Start on your hands and knees. Place your hands directly under your shoulders.
    Squeeze the gluteus, kicking one leg back towards the sky with the knee bent, squeezing the top for 2-3 seconds.
    Slowly return the leg until it is in both knees. This is a representative.
    Repeat for the other leg.
    Workout to Melt Full Body Fat

    Swimmers are an excellent way to work your entire body while exercising your lower back.

    Lie on your stomach and squeeze your glutes as hard as you can, lifting both legs off the floor.
    Move forward with your arms, keeping your palms down a few inches above the ground.
    Lift your alternate arm and leg in the air, tightening all the muscles from the shoulders to the buttocks. This is a representative.
    Repeat with the other arm quickly.
    Plate rotations
Start at a high position of planch / push up.
Tense your core, shifting your weight on one of your arms. Lift the other arm, turning it until it is pointing up in the air. Hold for 2-3 seconds. Slowly invert this movement, keeping the core taut until it is safely under you again. This is a representative.
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