Towards Total Fitness

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Reduce Flab by Exercise Without Weights

Do you need equipment?

No, all that’s needed is some open space — use your living room!

Is it for sportspersons only?

No, anyone can follow to quickly lose flab. And you don’t need to go to a gym either.

It’s for those who don’t have equipment and just their body to rely on. No dips, pull ups, or body row — it’s pure and simple ”no equipment” regime.

Plus, it’s a 31 day schedule so no cardio on treadmill treks for a month and one day.

<div id=”attachment_1069″ style=”width: 810px” class=”wp-caption alignright”>exercise without weights

exercise without weights

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6 exercises in total —– Squat, Lunge, Push Up, Squat Jump, Hop Scotch, and Baby Burpee. Of course, pushups from the knees if regular pushup is an ordeal. Read More

Must-try Cardio Exercises to Burn Calories

Burn Calories

Mountain Climb


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The simple calories burning exercises, or the basic level training that sports-persons, military personnel, and the like do is Cardio. Yes! Cardio burns calories instantly, tone-up leg muscles, and get your body into excellent shape. Usually, when winters come you lose the inclination to go out for a run, jog, or walk because there is snow and ice outside. That’s obvious because cold weather bring on laziness and you just want to be inside, warm and comfortable.

How can you Maintain Fitness in Cold Weather Conditions?

There are so many other options that you can try. Treadmill is one great machine, or a stationary bike can be a big help at this time. Just make a decision that you have to workout on these machines, for 20-30 minutes daily. That’s enough to give yourself a perfect, well-sculpted, toned body shape. Not much of a job if you are serious about your fitness.

Why not Jumping Rope or Running On the Spot?

Skip away pounds

Skip away pounds

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Another nice option worth trying is jumping rope, or you can do spot running. Both of them burn calories, cut fat, and pump-up the heart. So what happens is that you get the conditioning that the body needs, especially in winters, plus there is improvement in your cardiovascular health.

Leg Exercises are Often Ignored.

Even professionals skip exercising legs. That’s a fact. Some people who have knee, lower back injuries, are unable to do lunges and squats. That’s a pity. You cannot miss leg workouts, because if the pillars on which you stand are weak, your whole body is going to get affected. Strong legs make your body agile, kicks-up metabolism, thus helps burn calories fast.

The lower body has a bigger share of muscles and by toning hamstrings, calves, lower back, glutes, you actually get to improve your metabolism, thus accelerate calories burnt. The fact is that as you work these muscles, more blood is pumped by the heart, to make it flow through the network; that in turn jacks-up your heart’s health, and improves its condition.

Jump Squats Build Leg Muscles

Jump Squats Build Leg Muscles

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Squats for Legs Strength

Position your feet at shoulder width one from the other, and drop down your butt to make it look like you are sitting on a chair. Squeeze your glutes as you move upward. Heels have to be planted tight on the ground as you go about the motions.

Do Lunges for Strong Legs

By lunges you get to develop shape and flexibility of legs. Keep upper body straight, and the chest out; now step forward and let the back knee sink to the ground. You can make your knees go down half-way from the ground, if you want it let strenuous.

Did you like the tips? Follow them if you did.

Running – The age-old formula to reduce Belly Fat

lose belly fat tips


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Losing belly fat is easier said than done, but a concerted effort always gets paid no matter what the target is. You just have to learn the ropes, apply them regularly, and get awarded with a flat-like-a-plate belly. What else do you want when everyone in your friends circle, praise you for having such a fit body, with no fat bulging from the belly & around the waist.

Let me assure that with simple running tips you can get to look years younger than your age and get admired wherever you go. Let’s see how.

tempo running to lose belly fat

tempo running to lose belly fat

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TEMPO RUNNING: The old formula of running at a normal pace initially, then galloping for a fixed time, again coming down to a sober speed, and finishing off with another lightning pace, can never go unrewarded. Take my word do interval running to boost metabolism and prune belly fat. When you try running like explained above your legs get stronger while the fat around the waist, belly and chest, gets absorbed, adjusted, & toned, so there’s no loss of weight, rather a huge fat consolidation.

Distance Matters: Belly fat removal doesn’t come by with Push-ups, Chin-ups, even by rope skipping, squats, etc. You got to lose body fat from everywhere you can think of. So, running is the only option you need to apply, and see the calories burning as if your whole body has caught fire. A 10 minute a mile pace can slash 45 calories from your body, every 5 minutes. So the longer you run, the more calories you get to burn.



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High Knees Running: Practice running by kicking your knees as high-up in the air as they can go, without making you fall down on the ground. Yes! It’s another stupid but a time-tested trick that tones-up the abs. Run like that for a minute, stop and take rest for another minute, and then resume. Do it 2 to 3 times; you’ll see a visible improvement in your belly shape.

Challenge Yourself: Try to gather speed 1 to 2 times between runs; like go at a sober pace, say 10 minutes per mile, for 10 minutes, then suddenly build-up speed, say 6 to 7 minutes a mile pace; keep going like that for a couple of minutes, then go back to normal running. You’ll love this style of running, plus acheive wash-board abs at the end.

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Exercising in the Morning is a Smart Option

exercise early morning

exercise early morning

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Today finding time for exercise is one of the most tedious tasks, because we are so busy that rarely can we squeeze out time for it. Nevertheless, you cannot ignore exercising because doctors too recommend that mild exercise done daily boosts the cardiovascular system and help run various organs of the body in top condition.

Start Early

To make things work nicely a smart solution is to keep early morning for exercising. That is the best time to exercise because the body is as good as new after a full-night sleep, there are no distracting thoughts in the mind, and the energy level too is at its peak. In addition, one is 100 % focused on the task (exercise) as there is nothing else waiting to be done.Photo Credit:

For example, students preparing for exams pick early morning for study because there is no disturbance at this time, plus the brain is at its functional best. Likewise for meditation, or yoga early morning is considered ideal. So why shouldn’t we exercise early in the morning after we have rested a full night.

Motivation Tip to get Started

To get motivation you can make use of a smart tip. At night, keep your exercise wear like track-suit, shoes, socks, underwear, bra, sun-glasses, etc. at your bedside; before going to sleep each article that you’ll be needing has to be kept aside, in a ready-to-use condition. That will simplify getting up and moving out to your favorite park, gym, or swimming pool. You’ll never think twice about exercising and dart like an arrow towards your assigned destination.

Jump Rope an Enjoyable Fat Burn Exercise

Jumping rope Workout

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Jump rope is a $20 investment which you can carry in your briefcase, but a versatile equipment that exercises your cardiovascular system, tone you up and burns maximum calories in the shortest time. It’s amazing.

Jump rope is an innovative transformation of on the spot jumping that work your shoulders, chest, arms, and legs sequentially without you having to tax your body much. Simple to implement jump rope is an excellent technique that bring on fast fat loss; it’s more effective than even sprinting, running, & cycling, because wear and tear is zero the body gets sculpted, which is an additional bonus; while the investment is none whatsoever so you just keep the dancing routine going and within 10 minutes burn 135 calories.




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Jump to a height of 2 inches above the ground while the rope gently slides from under your feet; let only the balls of the feet meet the  floor.

The elbows and your sides should both co-ordinate, and as you turn the rope it’s the wrists and forearms that directly help build the momentum. The shoulders just follow the rhythm and provide an outside support.

At the start you can get tired after 1-2 minutes into the workout; don’t stop but just drop the rope down and keep your legs and arms in rhythmic motion. That way in a week or so you will get used to skipping rope and then the exercise will seem as easy as enjoying a car ride sitting on a cushioned, leather foam seat.

Make a decision today if you are looking to burn fat and to tone-up. Best of luck and happy rope jumping.