TacTics

Abs, lose weight, gain muscle or get a fit check out our men’s and women’s workout plan for you. Mini-challenges or workouts that can be done at home or anywhere without equipment. A workout by your home comes with many benefits. Not only does it save you the time them takes to drive to a gym, them too saves the cost of a gym membership. If you would like to get fit, consider some essential steps in your effort to work out at home, and you could see some very successful results Follow this program for 10 weeks and watch your belly fat melt away! repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets. (opens in a new window) MONDAY 20 Squats 15 Second Plank 25 Crunches 35 Jumping Jacks 15 Lunges 25 Second Wall Sit 10 Sit Ups 10 Butt Kicks 5 Push Ups TUESDAY 10 Squats 30 Second Plank 25 Crunches 10 Jumping Jacks 25 Lunges 45 Second Wall Sit 35 Sit Ups 20 Butt Kicks 10 Push Ups WEDNESDAY 15 Squats

How It Works Workout fads come and go, but virtually no other exercise program is as enduring as yoga. It's been around for more than 5,000 years. Yoga does more than burn calories and tone muscles. It's a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation. There are more than 100 different forms of yoga. Some are fast-paced and intense. Others are gentle and relaxing. Examples of different yoga forms include: Hatha.  The form most often associated with yoga, it combines a series of basic movements with breathing. Vinyasa.  A series of poses that flow smoothly into one another. Power.  A faster, higher-intensity practice that builds muscle. Ashtanga.  A series of poses, combined with a special breathing technique. Bikram.  Also known as "hot yoga," it's a series of 26 challenging poses performed in a room heated to a high temperature. Iyengar.  A type of yoga that uses props l

EXERCISES FOR A BIGGER BUTT: TO TRY TONIGHT 1. SWISS BALL BRIDGE a. With heels resting on a Swiss ball and back flat to the ground push up through your glutes. b. Pause for half a second at the top (keeping your ribs down and core engaged) before returning to start position. 2. CURTSY  LUNGE a. With a dumbbell in each hand, stand with your feet hip-width apart before lifting your dumbbells with straight arms while taking a big step back with your right leg to cross it behind your left. b. Bend your knees until your left thigh is parallel to the floor, but make sure to keep your upper body erect. Reverse to the start position, then repeat on your left leg. 2. GOBLET SQUAT a. With a dumbbell held close to your chest and your feet hip-width apart, sit back into a squat until your thighs are parallel to the floor. b. Push down through your heels to return to standing pressing the dumbbells up high. Return to the start, then go again. You’ve got this. 4. DUMBB

Many of us have to work hard to create shape and definition in our quads, with a little elbow grease, some training tricks and a dash of intensity. A quad sweep refers to the shape of the quadriceps muscles, specifically the outermost of the four, the vastus lateralis. When developed well, this muscle sweeps outwards and then downward, creating a rounded shape rather than a strictly vertical one, and giving the legs a fuller, more muscular appearance. Though your four quadriceps muscles always work together — that is, you can’t work the vastus lateralis or the rectus femoris without also engaging the others – there are ways to make one work harder than the rest, allowing you to specifically shape your legs the way you want them. Get Killer Quads For each move, rest about one minute between sets to recover, up to two minutes if you’re lifting heavier. Use this quad routine once a week to start, working your way up to two days a week. Leave at least three full days of

If mornings are usually a stressful time for you, setting aside time and space for yourself is amazing. Stress is a major cause of unwanted eating, so the more relaxation you can get into your day, the better. And what better time to start than when you wake up? I am a huge fan of using technology for wellness. It’s so fast and easy, and so many amazing apps and resources are out there – totally free. Some of them are super high-quality and today I’m going to share three free apps that I use in a 20-minute morning routine to totally makeover my whole day. Waking up with stress and anxiety So, I’ve been waking up with a ball of generalized anxiety sitting in my belly. You know, the one that feels like there’s a big, dark rock sitting in your guts? There’s no real reason that I can see, but it feels awful. This has been going on, on and off, for a long time – but it’s gotten harder to ignore now that the cold and dark of winter is here. I was waking up tired, defeat

I ended up giving up on losing weight write this story! I Have been overweight all my life. I’ve also been on diets all my life. You name it, I did it. Then I ended up giving up on losing weight, I became comfortable being that fat girl with the cute face but when I gained my last 20 pounds and I wasn’t able to enjoy the little things in life like taking my son to six flags; because I simply couldn’t fit in the rides. Go to the movies without my thighs and butt hurting. Having to buy two seats on a plane so I didn’t squish the passenger next to me … And the list goes on and on. I decided it was time to change. I decided that my life was worth more than that. That I wanted to enjoy my life and not pretend like I was that happy confident fat girl. So after drastic changes and working out 4 to 5 times a week, I have now lost a total of 170 pounds. It’s an everyday battle but it is so WORTH IT. Physically I feel much better but psychologically I still have a lot of work to do.

Kate Writer aka  Dedikated_Lifestyle  (Be sure to follow Kate!) has completely transformed her body and her life after losing over 50KGS in a year and achieving things she thought she never would be able to do. After  overhauling her diet  and ditching fast and processed foods for healthy, fresh produce, Kate began seeing results immediately and used the feeling of working out, feeling healthier and losing weight as motivation to continue going and  lose 40KGS in 7 months ! Kate now focuses on  getting stronger and building muscle  while remaining trim and has motivated thousands of people who have read her story and seen her transformation! Kate details out her daily diet and workout routine and shows you exactly how you can do it too! Kate’s Weight Loss Diet: When I was losing weight, my calorie intake was really limited and I was only eating around  1200 calories a day . Once I began training, this needed to increase in order for me to have sufficient energy and to func