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Fat Fighters http://fat-fighters.com Helping you fight fat and find health Thu, 07 Sep 2017 17:21:41 +0000 en-US hourly 1 https://wordpress.org/?v=5.4.6 140179548 Beat Obesity With Healthy Eating http://fat-fighters.com/beat-obesity-healthy-eating/ http://fat-fighters.com/beat-obesity-healthy-eating/#comments Thu, 07 Sep 2017 17:21:41 +0000 http://fat-fighters.com/?p=98 Beat Obesity With Healthy Eating Beat Obesity With Healthy Eating – Seeing obese persons has now become a common feature. Every other person is overweight, if not obese. Besides making a person look ungainly, obesity affects a person adversely, posing severe health hazards. There are various reasons for obesity; however, there are no advantages to […]

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Beat Obesity With Healthy Eating

Beat Obesity With Healthy Eating – Seeing obese persons has now become a common feature. Every other person is overweight, if not obese. Besides making a person look ungainly, obesity affects a person adversely, posing severe health hazards. There are various reasons for obesity; however, there are no advantages to being obese, only disadvantages.

If you are obese and you want to lose that extra body fat, a perfect diet is essential. A diet that is chalked out considering your age, gender, fat percentage and body weight would be a perfect 

diet. Visit a dietician, who is an expert in this field and share with him/her your eating habits and lifestyle. Here are a few tips on how you can start with a fat-loss program, which you could follow yourself.

Diet

 Make a list of dishes that you eat throughout the day for a week. After that, make a note of fatty food that you consume. Consult a dietician to know what contains fat and what is nutritious. Eliminate those items from your list that generate unnecessary fats in your body. If those items are your favorites, reduce their consumption to start with. If you are one of those, who overeat, then you need to have plenty of water just before you start your meal and if you feel hungry after every 2 hours, then try having salads or fruits, and not bananas. There is nothing better than a fruit and vegetable diet. Some of the best foods are boiled vegetables, fruit salads, vegetable salads, etc., which supply vitamins and minerals for the body and make you fit.

Breakfast being your first meal of the day should be at about 7 am and must be heavy and nutritious. Lunch should be a little light at about 1 pm and your dinner has to be ba

re minimum by 7pm. Eating healthy meals on time is necessary for fat loss. Always follow the saying, “eat your breakfast alone, share your lunch with friends and give your dinner to your enemy”.

Exercise

 Exercise to lose extra body fats. Your work out should mainly consist of cardio vascular exercises, such as running, jogging, cycling, skipping, etc. Fat loss is the result of balanced combination of diet and exercise. Do not make the mistake of exercising vigorously, initially. Many people get carried away with the whole weight loss spree and end up with severe body pain and miss out on further exercises. If you are used to exercising, you can very well go ahead with your work out and gradually increase exercising more.

Here is a tip on how to increase your metabolism rate and lose fats faster. Work out for the biggest muscle of your body, your legs. Consisting of quadriceps, hamstrings and calves, your legs have to be strong and not fat, as they carry your entire weight.

Other things

Reduce alcohol, aerated drinks, sweets, chocolates, oily foods, and other fattening edibles drastically. They contribute a lot to obesity. Overeating and continuous eating also adds to obesity. Obesity is one of the causes for cardiac arrests in many people. Therefore eat healthy, exercise well and beat obesity.

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Prevent Bloating Before Your Wedding Day http://fat-fighters.com/prevent-bloating-before-your-wedding-day/ Thu, 07 Sep 2017 17:17:38 +0000 http://fat-fighters.com/?p=95 Prevent Bloating Before Your Wedding Day You have spent countless hours planning and dreaming about your wedding day which is now fast approaching. As you count down the days the panic begins to set in.  How do I prevent the all too familiar pre-wedding bloating experienced by so many brides on their wedding day? Naturally, […]

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Prevent Bloating Before Your Wedding Day

You have spent countless hours planning and dreaming about your wedding day which is now fast approaching. As you count down the days the panic begins to set in.  How do I prevent the all too familiar pre-wedding bloating experienced by so many brides on their wedding day?

Naturally, we as women may think, I will simply starve myself and not drink a lot of liquids for a few days before my wedding.  If I do so perhaps this will help drop a bit of weight and reduce some of that nasty cellulite on my body…right?   Wrong!

Did you know that water retention is directly linked to what you eat, drink and your daily habits?

Bloating is caused primarily by dehydration. The loss of water in the body can cause constipation.  And the corresponding lack of bowel movements creates the tummy bulge.

Here are six tips to follow for at least 1-2 weeks prior to your big day:

1.  Drink 8 – 10 glasses of water a day. Drinking less fluid will not cure water retention and can actually make it worse. So drink plenty of water to flush the toxins from your body. Cellulite is a form of fat with retained water. When the body cannot get rid of the wastes and toxins it tends to store cellulite.

2.  Try to eliminate salts and refined sugars from your diet.  If you can’t eliminate these types of foods then at least cut down on their use as much as you possible can.

3.  Get some exercise. Go for a brisk walk, even if it is just 10 minutes. Movement helps you lymphatic system drain and gets the blood pumping which increases circulation. Did you know poor circulation can cause water retention?

4.  Don’t skip meals.  Much as you may think this is wise, low calorie diets have been shown to increase water retention. But do avoid high fat foods. Incorporate protein in your daily routine. While you are running around getting all the last minute details finished remember to reach for a yogurt, some cottage cheese or make yourself a protein shake. One of the most important nutrients to prevent water retention is protein.

5.  Cut down on caffeine and alcohol.  These liquids cause dehydration, plus they are empty calories.

6.  Take a good multivitamin.  Find one that has a high content of Vitamin B (12 and 6). Stress robs your body of essential vitamins, plus you are probably not eating as healthy as you should. Vitamin B is especially good to take when you are under stress, or have bloating.  I always take a daily multivitamin but supplement them with a good B vitamin.

Of course it goes without saying that you should also try your best to get proper and sufficient sleep during this stressful period.

If you can follow these six simple, natural yet highly effective guidelines then you’ll look better, feel better and be as radiant as a bride should be on her wedding day.  Take charge and eliminate that unnecessary and unwelcome pre-wedding bloating!

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Baby Steps to Healthier Eating http://fat-fighters.com/baby-steps-to-healthier-eating/ Thu, 07 Sep 2017 17:14:02 +0000 http://fat-fighters.com/?p=92 Baby Steps to Healthier Eating Most of us are creatures of habit. We make our weekly visit to the grocery store and fill up the cart without really putting much thinking into it. We do what we do every week. We come home, and we cook the same meals week after week. Let’s change that […]

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Baby Steps to Healthier Eating

Most of us are creatures of habit. We make our weekly visit to the grocery store and fill up the cart without really putting much thinking into it. We do what we do every week. We come home, and we cook the same meals week after week. Let’s change that – let’s not be a creature of habits, and let’s make those changes to healthier eating.

Let’s start by admitting that changing those habits are sometimes what makes it so scary. After all, we are used to eating a certain way. Eating healthier does not have to be daunting. If you really want to adapt a healthier lifestyle of eating, then take baby steps. It will take about a month to make the changes. Don’t have expectations that are too high. Just take your time.

Start by taking a couple of weeks to examine your current eating habits. Keep track of everything you are eating and drinking, no matter how minimal it seems. Keep a really accurate food journal. You’d be amazed at what that can reveal. You may not have realized that in a week you are actually eating a couple of boxes of cookies or drinking several liters of soda, but when you start to write things down it will become obvious.

Keep in mind that your baby step will turn into big rewards. If you try broccoli and then discover you actually like it, then you are more likely to make it more often. But if you never tried broccoli you wouldn’t know you liked it. Next add other colored vegetables, one at a time, and figure out what you like and what you don’t.

Begin to add fruit, slowly – sliced bananas in your yogurt or on your cereal. Add an apple for dessert, how about a berry snack? Add one fruit at a time. Suddenly you’ll love fruit or at least some fruit, that you may not have eaten in the past.

Substitutes mustard for mayonnaise, and you’ll get to keep the flavor without the calories. Choose whole grains rather than processed. Whole wheat bread rather than white bread or whole grain pasta rather than white pasta.

Choose white meat rather than dark, and lean cuts of meat rather than fatty cuts. Change how you cook meats – broil, bake, or grill rather than frying. Use non stick pans rather than oil. You begin to get the picture of how just little steps can make a great difference.

Try to increase the amount of water you drink and reduce the amount of soda and juice you drink because they are high in calories. Switch to skim milk or 1% rather than whole milk. You can begin by cutting your whole milk with 1% and then gradually make the switch.

Before long you will be eating healthier and enjoying the benefits of these changes, and you’ll wonder why you didn’t make these changes earlier.

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3 Tips For Good Looking Arms http://fat-fighters.com/3-tips-good-looking-arms/ Thu, 07 Sep 2017 17:10:45 +0000 http://fat-fighters.com/?p=88 3 Tips For Good Looking Arms Good looking arms is as important as good looking legs or a great abs. But often we neglect our arms and that means we start to cover up our arms. Here are 3 excellent arm exercise for great looking arms. 1 Dumbbell Curl Dumbbell curves are a great arm […]

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3 Tips For Good Looking Arms

Good looking arms is as important as good looking legs or a great abs. But often we neglect our arms and that means we start to cover up our arms. Here are 3 excellent arm exercise for great looking arms.

1 Dumbbell Curl

Dumbbell curves are a great arm exercise that’s been used for years in the gym:

  1. Stand up tall with your feet shoulder-width apart holding a 5-pound dumbbell in each of your hand which are out in front of your hips, with your palms facing out.
  2. Start by bending your left arm 90 degrees, which will make your left arm parallel to the floor.
  3. Now Curl your right hand towards your shoulder.
  4. Next lower it back down to your starting position while you keep your left arm in place.
  5. Do 6 curls with your right arm. Make sure that you keep both your elbows nice and close to your ribs.
  6. Now switch sides, and do 6 curls with your left arm.
  7. Once you have done both sides, you need to curl both your arms at the same time towards your chest
  8. Then bring them back towards your start position.
  9. To start with do 6 reps of the double curl. You can increase the reps and sets over time.

2 Chair Dips

Chair dips are considered one of the best moves for the back of the arms and you can do them just about anywhere:

  1. Sit on the edge of your chair and place your feet together.
  2. Place your hands on your chair seat on both sides of your thighs making sure your feet are flat on the floor.
  3. Now bend your elbows to 90 degrees and lower yourself towards the floor.
  4. Straighten your arms, and raise your body back to the position you started in.
  5. Begin doing 4 reps, and you can increase this as you want.

3 Forearm Plank

You can do your forearm planks at home, or you can include them in your circuit training if you want. Slip them in anywhere along the way:

  1. Get yourself into a push-up position.
  2. Place your weight on your forearms and toes, and align your elbows on the floor under your shoulders.
  3. Create a straight line from your head to your heels, and then you need to hold this position for 10 seconds while breathing gently. Over time you can increase to 20 seconds, then 30 seconds.
  4. Now you need to rest for 30 seconds by simply placing your knees on the floor.
  5. Repeat 2 times, working your way up to a total of 6 reps.

Here are 3 great arm exercises to keep your arms tones and in shape.

Why not start today?

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Burn Belly Fat With the Right Food Combinations http://fat-fighters.com/burn-belly-fat-with-the-right-food-combinations/ Thu, 07 Sep 2017 17:04:29 +0000 http://fat-fighters.com/?p=84 Burn Belly Fat With the Right Food Combinations Belly Fat It’s what we all love to hate! After all burning belly fat can be difficult. Great news! It does not have to be with the right food combinations and exercise. You will be able to watch those extra pounds melt away, especially the belly fat. […]

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Burn Belly Fat With the Right Food Combinations

Belly Fat

It’s what we all love to hate! After all burning belly fat can be difficult. Great news! It does not have to be with the right food combinations and exercise. You will be able to watch those extra pounds melt away, especially the belly fat. There are four food groups that can help you to burn belly fat.

1 Low Glycemic Index Foods

The glycemic index measures the speed carbohydrates move through your bloodstream. The higher the food’s glycemic index rating, the more insulin that is secreted. This can cause you to store excess belly fat. You should avoid high glycemic foods like white bread, bagels, white pastes, instant rice, soda crackers, etc. Low to medium glycemic foods include whole grains, fruits, vegetables, dairy products, and lean meats.

2 High Fiber Foods

Apples, whole grain breads, vegetables, ground flaxseed, and oat bran are just some of the high fiber foods loaded with both soluble and insoluble fiber. Fiber is good for digestion and weight control. Women need about 25 grams of fiber per day, while men need around 30 grams of fiber per day. Fiber will not only make you feel fuller, it will flatten your belly.

3 Thermogenic Foods

Thermogenic foods are foods your body uses the most calories to digest. These include foods such as egg whites, fish, chicken, turkey, celery, cabbage, cayenne pepper, chilli powder, and broccoli, all of which have thermogenic properties that help melt belly fat.

4 Hydrating Foods

Dehydration, even when mild, makes it tougher to lose weight. Our bodies are 70% water. The fastest way to flatten your belly is to drink eight glasses of water every day. If you do not like plain water, you can get your water from soup broths, watermelon, celery, etc. You can also drink lemon or lime water.

These four food groups will help you lose belly fat and keep your weight stable. Healthy eating and choosing the right foods are key to burning belly fat. Combine that with exercise for maximum belly fat loss. It is really not as difficult as you might have thought. Continue these eating practices and the belly fat will stay away. You’ll look and feel great.

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5 Ways Women Can Boost Their Health http://fat-fighters.com/5-ways-women-can-boost-health/ Thu, 07 Sep 2017 16:58:09 +0000 http://fat-fighters.com/?p=81 5 Ways Women Can Boost Their Health If you want to feel great at any age, you need to make sure that you are making good healthy choices. Let’s look at 5 ways women can boost their health. Tip 1 Manage the Stress in Your Life No matter what stage of your life you are […]

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5 Ways Women Can Boost Their Health

If you want to feel great at any age, you need to make sure that you are making good healthy choices. Let’s look at 5 ways women can boost their health.

Tip 1 Manage the Stress in Your Life

No matter what stage of your life you are in, you’ll have many things on your plate, and likely be dealing with a lot of stress, so make sure that you take a little time every day to unwind and relax. Stress is bad. It ages you, and it makes you ill, so learning how to de-stress is very important. There are many ways to accomplish this, whether through exercise, meditation or just some me time.

Tip 2 Eat Healthy

You want to make sure that you are eating a healthy diet. This means plenty of fresh fruits and vegetables, whole grains, lean cut means, poultry, and fish. It also means avoiding fast food and processed foods that are high in calories, salt, sugar, and chemicals. Drink at least 8 glasses of water a day, and avoid sweetened beverages. Incorporate some raw snacks into your diet, add seeds and nuts, and include low fat yogurt.

Tip 3 Regular Exercise

As much as you may dread the idea of exercise, you need it. Regular exercise will help to prevent heart disease, cancer, and other serious illness. It will help reduce osteoporosis and it will keep you stronger and with good balance as you age. It will also improve your mood and mental clarity. Your exercise regime can be as simple or as complex as you like. Just a 30-minute brisk walk daily can have excellent benefits for your heart and health.

Tip 4 Sun Safety

When there is excess sun exposure, you put yourself at risk of skin cancer, which has the potential for dangerous consequences. Instead, protect your skin. Wear sunscreen with a minimum of a 15 SPF, cover up, wear a hat, and use sun sense when outdoors. Watch for changes in shape, size, and color of freckles, moles, and birthmarks. See your doctor if there are changes.

Tip 5 Don’t be Risky

You may have risky habits such as drinking, smoking, doing drugs, or hanging with people who smoke. Don’t participate in risky habits. Drink in moderation. Recent studies indicated that women can safely have one drink a day.

Staying healthy is important! You want to be able enjoy life and make the most of it. To do that you need to be healthy, and you want to stay healthy as you age. These five tips are a good place to start.

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How to Take Fast Food Out of Your Diet http://fat-fighters.com/how-take-fast-food-diet/ Thu, 07 Sep 2017 16:51:58 +0000 http://fat-fighters.com/?p=78 How to Take Fast Food Out of Your Diet How to take fast food out of your diet… It has become part of almost any household. There is a false belief that it costs less to buy a meal of fast food than to cook a meal at home. This myth is ingrained in the […]

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How to Take Fast Food Out of Your Diet

How to take fast food out of your diet… It has become part of almost any household. There is a false belief that it costs less to buy a meal of fast food than to cook a meal at home. This myth is ingrained in the minds of many thanks to huge marketing budgets that provide all kinds of ads from fast food companies. The truth is that cooking a healthy meal at home costs less per person than fast food does. So if it’s cheaper to cook at home, why aren’t we doing it? There are a number of reasons. Let’s look at some of them.

We’ve gotten out of the practice of cooking. We don’t cook nearly as much as we used to. We seem to be busier, and we just don’t seem to make it to the kitchen. Then we think we’re saving on the cost of feeding and our family, and until recently we didn’t realize just how bad fast food is. Feeding your family fresh and healthy food is actually more cost effective than fast food and it definitely is healthier.

We are afraid to cook. Many of us don’t have a lot of experience cooking and so we tend to be afraid to take on the challenge. The fact, is there are all kinds of quick and easy recipes that allow you to make healthy meals quickly, without having to be an experienced cook. Don’t be afraid. People have been cooking for centuries, you can do this!

We tend to fall short on planning. We are all extremely busy and we think we don’t have time to plan a meal in amidst the chaos, so you might be surprised to discover you can actually make a great meal in as little as 30 minutes, if you learn to plan in advance. For example, on the weekend prepare everything you will need for your meals, or prepare meals in advance and then you just have to heat them on the day you want to eat them.

If you want to cook more often, do what the fat fighters team do and get in the kitchen more and become comfortable there. It won’t take long at all, for you to look forward to putting together some great meals. Choose your recipes in advance, shop for your fresh ingredients, and create fantastic meals.

If you are completely unsure of yourself in the kitchen, consider taking a couple of cooking classes. You can also learn a lot off some of the cooking programs that are on television, and there is tons of information online. Most important, don’t be afraid. If at first you don’t succeed simply try again. In no time at all you’ll be in the groove and know How to Take Fast Food Out of Your Diet…

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High Intensity Training For Fat Loss http://fat-fighters.com/high-intensity-training-fat-loss/ Thu, 07 Sep 2017 16:46:39 +0000 http://fat-fighters.com/?p=75 High Intensity Training For Fat Loss High intensity training for fat loss is often referred to as HIT.  This is a method that alternates high intensity workout period.  What you will do is 30 to 150 seconds of high intensity workout follow by 30 to 150 seconds of moderate workout. That 30 to 150 period […]

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High Intensity Training For Fat Loss

High intensity training for fat loss is often referred to as HIT.  This is a method that alternates high intensity workout period.  What you will do is 30 to 150 seconds of high intensity workout follow by 30 to 150 seconds of moderate workout. That 30 to 150 period is designed to push you beyond your ability for a short temporary period of time. The lower intensity period is considered the recovery period.  You should use high intensity training for fat loss!

HIT gained attention in the last few years.  It’s been found to be a lot more effective than a steady rate of exercise.  Not only does it burn extra fat during the workout but it really steps up to the burn after the workout. When your metabolic rate is elevated you are burning more fat.  That means using this method it’s not unusual to continue to burn fat all day long.  It’s like an accelerated weight loss program.

How long your metabolic rate stays elevated depends entirely on how intense the workout was.  If your workout is very intense you can actually have your metabolism stay high all day but if your workout was moderately intense the effects may wear off in a few hours.  You’ll need to adjust your HIT workout based on your personal fitness level.  If you are new to working out you you’ll need to wait until you are more fit before you can switch to high intensity training.

You can start with short 30 second spurts and then work your way up to the 150 second spurts over time.  Besides being effective on cardio equipment it is also very effective if you run, jog, or cycle.  As you move along at your normal pace you do a sprint for 30 to 150 seconds, then return to your normal pace.  It’s important that your sprint is not above your ability.  You don’t want to do the sprint and then have to take a rest as this will defeat the purpose of the high intensity training.  Rather start with shorter sprints and increase as your body becomes accustomed.

Your body is very smart and will become accustomed to your workouts which cause you to reach a plateau where nothing is happening.  You need to outsmart your body by changing your cardio workouts on a regular basis so that you don’t get stuck on that plateau. You can do this by alternating low impact with high impact, changing the intensity and duration, and changing your rest periods.  Just mix it up.  Remember more is not always better.

You might decide if working out 3 days a week gives you the best results, more would be better, but  6 is the maximum days per week you should workout.  Your body needs at least one day of rest to repair and restore lean mass.

If you are looking for maximum why not try a high intensity training workout? The Fat Fighters team do it!

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5 Ways to Find Time for Exercise in Your Life http://fat-fighters.com/5-ways-find-time-exercise-life/ Thu, 07 Sep 2017 16:39:09 +0000 http://fat-fighters.com/?p=72 5 Ways to Find Time for Exercise in Your Life Most of us agree that we need exercise in our life; however, with our busy schedules often it seems like a real challenge to find the time to actually exercises. Of course, part of the problem is that we don’t always give exercise the priority […]

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5 Ways to Find Time for Exercise in Your Life

Most of us agree that we need exercise in our life; however, with our busy schedules often it seems like a real challenge to find the time to actually exercises. Of course, part of the problem is that we don’t always give exercise the priority we should. Let’s look at 5 ways to find time for exercise in your life, so that you can enjoy the benefits.

1 Become less efficient

We are an efficient species, and as a result, we look for the easiest and simplest way to complete tasks. Why not make it harder to do those tasks, and in the process, you can get some exercise. What does this mean? It means that instead of grabbing as many bags of groceries as you can handle to take them into the house, take one at a time and make a number of trips. That will give you more exercise. Another example is to put the laundry away one or two items at a time, instead of grabbing the entire laundry basket. Spread tasks out.

2 Take the long way there

Take the stairs rather than the elevator. Park farther away than you normally would and walk. Avoid escalators and elevators. If you take the subway or bus to work, why not get off a stop earlier and walk the extra distance.

3 Get up earlier

There has been a number of studies conducted about effective exercising, and one of the things that has been discovered is those who exercise first thing in the morning tend to do a better job of sticking to their exercise schedules. Think about it – you work all day, you are tired at the end of the day, do you really think you are going to feel like exercising. Your intent might be right, but you are much more likely to put it off.

4 Step it up 

Buy a pedometer because it will help stay motivated. How? Well if you have it attached to your waist, you will have a constant reminder of the steps you have taken. You are supposed to walk 10,000 steps a day, but even if you can start with 5,000 and build up that’s good. It’s understandable that the idea of 10,000 steps may seem a bit daunting, so just go slow.

5 Phone your friend 

You have friends, and so call one or two or many. Go for a bike ride, go for a walk in the neighborhood, walk a trail, play tennis, go swimming… whatever it is – set a date and a time and then do it. When you do this, you are much more likely to stay committed and carry through. Besides, exercising with friends is a lot more fun.

These 5 Ways to Find Time for Exercise in Your Lifeare a great way to find time to exercise. It’s important! It will help your heart stay healthier, your muscles stay stronger, you’ll age slower, your mind will be more alert, and you’ll even release endorphins that can make you happy. So why wait? Why not find 30 minutes a day to exercise just 30 minutes – think about how often you waste away 30 minutes – use it for your health!

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