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WALKING WORKOUT FOR WEIGHT LOSS- HOME WORKOUT – easy to follow

toned in ten

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Audio Text:
this is my 15 minute inch not walking a workout that we’re going to do indoors and it is going to be a full body toning so let’s lace up and get ready and I’m going to do this with you in real time so what you need to start doing is just start a marching on the spot and then how today’s workout what we’re going to do we do 30 seconds of marching so she just start marching for me now and then we’re going to do 30 seconds where we tone a specific area whilst we’re still marching so we are going to be burning fat and toning all over this is suitable for every single fitness and level ok let’s good switch is going to keep marching make sure when you March learn nice and softly for me you can come in muscles pulled in tight good ok ah done let’s just keep that going to a distance 30 seconds worth marching and shook 8 we’re going to get ready for the first move which is going to come up so now we’re going to do the shoulder sculptor so just do this for me for 30 seconds keep those feet marching for me that’s good keep your tummy tight you’re pushing your arms up and then drawing them down so this is going to turn through your shoulders you’re also going to be toning through your arms but the clever thing here because we’re taking your arms above heart level you are working a little bit harder you can see those seconds going down that’s good let’s just keep that going and you’ve got less than 5 seconds push that up and back down well done that’s good ok so let’s bring it straight back now to another set of 30 seconds of marching ok that’s good so just make sure for me that you’re keeping your shoulders up and pulled back so we’re keeping them lifted keep those tummy muscles pulled in nice and tight you still got 20 seconds is marching left to go that’s good make sure you’re landing softly well done so here we are increasing your calorie burn we’re getting your heart stronger your lungs stronger just think of all the benefits good and when they get ready in five seconds we’re going to take it to another toning exercise ok so your next one is what I call the wonder press so all I want you to do is still March and just push your arms out in front and you can just see you’ve got 25 seconds left so what I want each focus on doing here make sure you keep your hands in line with your shoulders and really imagining pushing something forward and pulling something back this is really good for working through the bust and through the arms and you’ve got last 10 seconds that’s good let’s just keep that going doing really well you’ve got five left there and make sure you land softly doing well okay so bring it straight back now another 30 seconds marching on the spot good and if you want to work a little bit harder you can just really bring those knees up nice and high for me the idea of this is you know if you don’t want to go outdoors walking off it’s pouring with rain you can do this 15-minute indoor inch loss workout with me good keeping that going well done really remember let’s just keep those tummy muscles pulled in nice and tight you doing really well and really swing through with those arms good so we’re just working full body here all right we’ve got the next one of vanish bingo ring so just coming to this position let’s go for 30 seconds so this is an area I always get asked how can I get rid of bingo rings if it is a troublesome eris you I do have a really good three-minute a book which is full of three different workouts that you do over a three-week period plus a healthy eating plan and aerobics plan and it is amazing to get rid have been going okay you’ve just got last five seconds let’s just keep going and then we are done so we’re going to bring it straight back to that March for me okay that’s good and remember just take those feet down really softly onto the ground so you shouldn’t hear yourself marching you can learn nice and softly and just really make sure that you’re kind of marching through and really use those arms keep those shoulders that it’s a good opportunity to improve your posture here as well and keep those tummy muscles pulled in tight good he’s not going well done just got five more seconds and then we’re going to take it through another toning move all right so your next one we’ve got coming up where right now is we’re going to do a marching at crunch for 30 seconds so literally just have your arms in front or your hands in front and just bring one knee are alternating from side to side but as you do it I want you to really focus pulling those tummy muscles in nice and tight that’s good and you’ve got less than 15 seconds go set just keep that going so we are throughout this through change day we are constantly moving good nearly done we just got five seconds left good lift that up keep those tummies pulled in tight alright let’s bring it straight back now we’re going to go back to doing another 30 seconds of marching and just remember here it’s so important if you’re wanting to do this for weight loss you do have to combine this with healthy thing and I do have a free seven-day team eating plan if you head to my website you can download that and if you combined healthy eating within all my workouts you’re just going to see some amazing results that’s good let’s just keep that going marching away on the spot all right so your next move coming up now we’re going to do the walking booty lift so now squeeze those arms that and you’re just lifting that leg slightly behind you and you’ll feel that working through the booty and remember the more toned and structured beasts muscles are the more calories your body burns on an hourly rate so this is why toning this is why this workout is going to really help with weight loss and make you feel fantastic and look your best all right let’s just keep that going good and we just got 5 seconds and also obviously working through the arms and back on that one and done ok so let’s just keep that going straight back to March if at any point you need some also you can always just hit the pause button and take a quick break keep up good and just really make sure you learn nice and softly for me keep those shoulders pulled back have your chest and lifted tummy muscles pulled in tight marching away keep thinking of all these benefits you are investing in your health you’re doing really well let’s just keep going but let’s spend five seconds to go them onto our next move good and get ready now so your next one we’re going to tone those sides all I want you to do is just step from a one side to the other and the benefit here we’re doing what I call a lateral move so now we’re focusing on working your inner and outer thighs and the lower you come into this position and the harder you’re working and it’s a bit like a sidestep squat okay that’s good that’s really hard to say all right let’s go lost ten seconds for me you can that go in for the lower you are the harder you’re working you got fired let’s go four three two and then one all right let’s bring that now straight back up to that March for me sit and again just make sure you are landing softly trying to keep those knees up as high as you can and really swing through with the arms that just means then we’re turning through the upper body keeping the chest lifted so make sure you are walking with good posture this gives you a good opportunity to really enhance your postural muscles as well so doing really well let’s just keep focus keep thinking for the benefit so our next move we’ve got the waist reach so this time I want you to reach up and then slightly over so this one now we are targeting into the obliques aside muscles through your waist and reach up and of course remember whenever you take anything above heart level your heart has to work a little bit harder so it just increases the cardiovascular intensity of this workout and you’ve got last ten seconds keep that going rich it up and across and let’s go low five good you cannot go and doing really well and we’re done so you know what’s going to happen else straight back to your March now if at any point you want to or you’re feeling fitter so you’ve done this workout few times you could always alternatively do a little jog on a spot on these 30-second intervals good so just keep that going just keep thinking of all the benefits you’re going to get from training like this and it’s about making it a life starts about making it a habit okay that’s good I’m just going to keep that going and well done so your next move this time we’re going to call this the power punch all I want you to thirty seconds is punch those arms out as hard as you can in front and to keep them at shoulder height good so the benefit here you will be turning through your arms we’re going to be working you aerobic Lee a little bit harder good and let’s just keep that going these are really good she has had a bit of a stressful day we can just power punch that away you’ve got 10 seconds let’s just keep that going keep those arms nice and high we’re now on those last five good keeping that going doing really well all right let’s bring it straight back now to your March and remember I said if you want to you could always take this to 1/32 gentle jog on the spot and the other thing is in your room if you want you can sort of walk around the room you don’t have to stay on the spot depending on what area space you have good and make sure keep focusing on pulling that bellybutton in tight to the spine because that’s going to really help to increase your core strength and tone through those ab muscles as well alright so we just got a six moves left the next one is as the windmill walks we’re going to do this for 30 seconds so this one now you are toning all over this is also going to be really good to help increase your flexibility so you’re just bringing the opposite hand to meet the opposite foot alternating from one side to the other you’ve got 15 seconds left let’s just keep that going and also on here we are using your add up muscles as well because they’re going to help stabilize you through the transition of each move five seconds to go keep that going okay well done all right let’s do that straight back now to that March and remember if you need to you can always press the pause button and grab some water and if you want to work out a little bit harder you can always take that to a gentle jog for 30 seconds just make sure you are landing nice and softly for me and if you’re doing the March make sure you’ve got good posture keep those shoulders pulled that chest lifted good doing really well okay and in fact the next exercise we’re going to be doing is a really working on those ABS so for this one all I want you to do don’t have to place your hands I’m just doing this to show you but I want you to do a few seconds pull your tummy in as tight as you can then you can release and then just draw that in as tight as you can so imagine you’re trying to get your belly button to touch your spine and then release we’re just going to keep doing that on and off you’ve got 15 seconds left and again just draw it in really you can place your hands there if you find that easier as a guide and then let’s just go lost by seconds during that in tight alright let’s bring it straight back to March and remember if you want you can always take that to a gentle joke just keep that going we are nearly done with today’s trainings you’re doing really well so we’ve just got for toning moves are left to go and this workout you will have toned absolutely everywhere okay good and let’s get ready now for the next ones this one we call climb to the moon so we are just going to imagine perhaps think of it like this that you’ve got a ladder and you’re just climbing up a ladder and take those arms up as high as you can and the great thing here with this again what we’re doing because we’re raising the arms tough heart level we are cardiovascular having to a little bit harder you’ve just got 15 seconds left to go reaching it up some so place to touch from the moon that’s good and well dance it keep that going five seconds and again this is going to be really good for turning through your upper body all right let’s bring it straight back to a March so we’ve just got three toning moods to do you doing really well so stick with me if you can and remember you can jug it or you can March it and if you need to hit the pause button have a little rest and you can always do that and that’s where this workout is ideal for every fitness level if you want to work harder then take it to a jog or if you’re quite happy keeping that low-impact just stick with marching on the floor or on the ground you know what I mean okay that’s good so let’s just keep that going alright so our next move this time we’re going to do the ballet walk I love this one so you just literally cross the arms over in front and point one leg in front so here we are turning everywhere lovely for working actually through the top of that upper back as well as toning through the size that’s good and we’ve got 15 seconds to go so let’s just keep that going mini dance let’s go last five seconds point that foot in front trying keep those arms just while hip level all right and let’s bring it straight back now to another March or a member alternatively you can take that straight wrapped up joke for me and the great thing is once you’ve done it work out a few times you can switch my volume or right down you can put on your favorite music and you can have this video on because you can see because they’re kind of coming up what exercises so it’s easy to do without having my narration alright that’s good let’s just keep that going more than soon really well and unless I’m trying to think your next move coming up or I know okay so we’re going to do jiggle free arms so this time now just extend your arms out what is important do you make sure you are keeping them up at older height and take that out that’s it and then again just make sure you’re landing nice and soft food with your feet as you do this good and we just got one more exercise after this so it’s been a really good workout today and I would say as well okay so let me just quickly count you down you’ve got five seconds to go alright so if you are wanting to lose weight remember it is important you want to be aiming to exercise between four to five times a week so you can do this workout and don’t get I’ve got heaps of other workouts my 4-minute ones on youtube so just have a scroll through my youtube channel and you will find loads alright that’s good let’s just keep that going learn nice and softly or if you’re doing that jogging again on the spot just make sure you do land softly for me getting really well that’s good last few seconds all right so really get ready for that last move this one’s called create those curves so what you’re going to do you bring the knee up and then you kind of take in the arms and you’re twisting the waist very slightly so working through the lower body we’re also working through your arms and we’ve got the last 15 seconds coming up and now so let’s go for it feel that through the tummy keep your tummy muscles pulled in tight take that knee up nice and high keep that arms up there just imagine you’re going from one side to the other and lost five seconds four three two and then one and we’re done so we are just going to march out for the last 30 seconds and then I’m going to go through doing a full stretch with you if you are jogging then what I suggest now you can really go to the gold you’ve got 20 seconds you can take it so you are literally doing tiny if you are marching on the spot I want you to pull those tummy muscles in as tight as you can for me and walk with your best posture ever pull those shoulders back good let’s just keep that going so nearly finished in really well and there we go and give yourself a big high-five right let’s go through doing some stretches now again if you cheat you can hit that pause button and just grab some water okay so let’s go with those stretches first time just take that leg behind so you’re going to heel down on the ground you can lean into that leg so your hands are on the bent leg so we’re just feeling a stretch through the calf muscles we’re just going to hold that there so today you’ve done a full body workout you should be feeling amazing now let’s take that upset leg behind just keep that heel down on the ground just lean into it it’s important you feel this through the calf muscle all right let’s now take that to a hamstring stretched so just bring that leg in front toes point up hands are on the bent leg kind of push the bottom up in the air where I want you to feel the stretch is through the back of the upper thigh on the extended straight leg good the great thing is for stretching it helps prevent muscle soreness but it’s really good for your alignments that’s good for posture let’s just take that – the opposite leg hold on and then we’re going to get ready – if you need to use a wall or a chair for balance let’s do a quadricep stretch stretching through the front of the thigh make sure you’re supporting me is slightly bent just holding that there dude and then we’re going to get ready to take that to the other leg so let’s get ready to swap that over and then if you’ve liked this workout I do also have a 15 minute honor think it 16 minute inch loss audio workouts you download it and it means it’s on your headphones your iPhone mp3 player and then I take you outdoors walking so I’ll leave a link down below on the description box on how you can access that and said I’ve got lots of workouts ebooks and online training all available on my websites let’s just stretch through the chest so that there and bring the arms in front and don’t forget I’ve got my seven day free clean in pink town which you can just go ahead to my website LWO fitness comm and download that and then let’s just now get ready for that tricep stretch because remember we’ve done loads for your arms today we have really toned them so just try and get the fingertips down in between your shoulder blades good and then take that back the opposite arm and then I have also got my other virtual walking workouts that you’re really lovely you have check them out and I’ve got loads of those coming up let’s just do a nice side stretch take it from one side to the other so the first time I’ve done is beautiful countryside one and my dad is singing the most beautiful song and then I’m also going to do one sings sights of London freeze we’ve got lots of exciting new videos coming my way or your way and then don’t forget if you’re not already definitely hit that subscribe button and if you like this video then please hit like and also help me spread the word about Lucy’s word and if you could it be amazing if you were to share the video and also if you’ve got any comments then please let me know down below and as your trainer for me it’s all about getting you results so that’s why I really stress you know if you have got any questions about today’s training or where you’re at with your training if it’s nutritional advice motivational advice or just anything about your fitness then definitely let me know and also on social media you hashtag Lucy squad then this online community we all engage with each other so even if it is from the rest of the squad you want a little bit more motivation and support than don’t forget to do that and then I’ll see you tomorrow for another workout

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Morning Yoga For Weight Loss – 20 Minute Workout Fat Burning Yoga Meltdown Beginner & Intermediate

>>HAVE A LOOK AT YOGA BURN NOW<<

Audio Text:
new videos everyday life wisdom good morning my name is Eric I’m a yoga instructor in austin texas this is part one of my yoga for weight loss series morning edition so this is gonna be morning yoga for energy and weight loss alright so go ahead and favorite this video come back to it as many times as you want let’s get started standing at the top of your mat so bring your feet together bring the big toe ball mounds of your feet to touch and then your heels are either touching or one inch apart make sure your toes are spread out on the mat as far as you can get them and start to root down through all four corners of your feet so that’s inside outside inside and outside lift up on your kneecaps activate your thighs give your tailbone a little bit of a tuck so you’re tucking your pelvis kind of under a little bit this activates the front of your body bring the tips of your hips closer to the bottoms of your ribcage keep your core really strong but a little bit relaxed as well so we’re starting we’re working into Mountain Pose here arms are by your sides palms facing forwards take your shoulders up towards your ears and then relax them back and down your spine so you have a nice open heart open chest keep it like this for the entire practice at the same time keep your bottom ribs as closed as you can alright from here draw the sides of your neck back try to think about a straight line from the very bottom of your tailbone all the way up through the crown of your head take a deep breath in and a deep breath out on your next breath in reach your arms out and up touch your palms above your head maybe look up between your palms stretch back an inch or two and then exhale dive forward fold relax all the way down bend your knees as much as you need to get all of your fingertips on the ground so for some of you that might be really bent and then other people can maybe straighten their legs a little bit more make sure your head is relaxed so that your spine is completely relaxed send your breath into the very base of your tailbone into the very base of your spine keep a little soft bend in your knees on your next inhale all fingertips on the ground flatten your back and pull your heart forward so this is what we call a half lift so think about reaching your tailbone really far back and then the top of your head really far forward your neck is long so you’re not crunching your neck up or down you can draw your shoulders away from your ears last inhale here and then exhale relax forward fold so let’s do that one more time inhale fingertips on the ground long spine draw your heart forward and exhale fold right on your next inhale bend your knees a little bit reach your arms all the way up and out touch your palms together above your head and exhale hands to the center of your chest and namaste prayer position right so press your sternum your rib cage into your thumbnails press your hands into each other gently so that maybe you work towards a straight line between your elbows feel your shoulder blades come back together behind you give your tailbone a little bit of a tuck long spine we’re going to walk through some Sun Salutations and then we’re going to take a few variations Sun Salutations are a really nice way to build up your energy a little bit of heat wake you up in the morning so find your strong Mountain Pose here and let me know what is your morning routine do you drink a lot of coffee do you hit the snooze button 40 times before you get up myself I’m a huge coffee fan I drink about 3 cups of coffee in the morning some say that’s been some don’t anyway let me know what you think all right take a deep inhale reach your arms out and up touch your palms above your head and on your exhale slowly gently dive forward exhale all the air out of your lungs on your inhale half-lift fingertips on the ground top of your head forward and then on your exhale fold this time plant your palms shoulder widths distance apart and step your feet back into plank position okay so holding plank for a minute you’re going to make sure that your index fingers are parallel to the outside edges of your mat or a parallel to the to each other so ideally you would have a mat if you don’t have one it’s ok you can practice without a mat press your weight into all parts of your hands not just the heels of your hands and now send your heels towards the back of the room reach the backs of your knees up and at the same time tuck your tailbone in here keep your hips in line with your shoulders so you’ve got a long straight board here if you ever need to take your knees down for a modified plank it’s not a problem you still get the same kind of activation all right let’s take one more inhale here neck long and then on your exhale lower your knees and slowly lower all the way down to your mat make sure your elbows are tracking alongside your ribcage not pointing out to the sides when you get to the bottom untuck your toes press the tops of your feet into the mat try to even get the pinky toenails pressing into the mat so much that your kneecaps lift up keep your hands under your shoulders and then inhale and just gently lift your chest this is baby Cobra so from here stay here you’ve got a little weight in your hands but not a lot because most of what’s holding you up is your back muscles right so squeeze your elbows towards each other and then try it act like you’re pushing your chest forward this is a really nice energizing morning pose at the same time press your pelvis into the ground to keep your lower back long one more inhale like this and then exhale release bring your chin to the mat tuck your toes and you have an option here to raise your torso into modified plank with your knees down or you can take the more advanced option which would be lifting up your kneecaps and raising all the way back up into plank pose take one inhale here and on your exhale lift your hips up and back downward facing dog so downward facing dog is kind of like an active relaxation this is an inverted V shape from here you’re going to make sure your head is relaxed reach your heels down towards the mat and then reach the backs of your knees behind you sit your hips up towards the ceiling so you’re almost like you’re opening your hips up towards the sky your chest is relaxed and then press more into your hands to bring your heart closer to your thighs take a deep breath in and a deep breath out when you’re ready press into your hands keep your arms straight look forward bend your knees hover them a little bit off the ground and then step all the way up to the front of your mat back into a forward fold relax your head take it inhale halfway lift exhale fold inhale all the way back up reach your arms out and up touch your palms together make your movements as big as you can and then exhale bring your hands to prayer namaste that was a Sun Salutation we’re going to speed it up just a little bit one breath per movement so if you ever need to take a break feel free to do so otherwise let’s speed it up all right here we go inhale arms up and out touch your palms together above your head press your palms into each other exhale dive forward fold relax your head inhale hands on the ground half lift long spine exhale fold plant your palms and step your feet back to plank pose get your alignment set take an inhale get really strong and then exhale come all the way down to your mat use your knees or not make sure your elbows are squeezing towards your ribcage press the tops of your feet into your mat inhale baby Cobra shoulders down neck long and that exhale release baby Cobra on an inhale use your knees or not work your way back up into plank pose and then exhale downward facing dog hips lead you up and back take a deep breath in and a deep breath out bend your knees look forward and then step or lightly hop all the way up to the front of your mat inhale half-lift fingertips on the ground exhale forward fold inhale reach all the way out and up be as tall as you can but reach your tailbone down sale hands to the center of your chest namaste you grab your second cup of coffee alright so we’re gonna go through that again and I’m going to add in a couple of variations ready inhale arms out and up touch your palms together get really long exhale dive forward fold inhale half-lift exhale fold plant your palms this time step back to plank and lower only halfway down on an exhale chaturanga so notice my alignment my shoulders are not coming below my elbows I’m still pressing into my hands my tailbone is still tucked this is a very challenging pose so take it as you can on your inhale press the tops of your feet down and lift up your chest into upward facing dog so your option is Cobra or upward facing dog upward facing dog is kind of like Cobra on steroids it’s a little okay all right last inhale here push your chest forward roll your shoulders back and then exhale lift your hips up tuck your toes downward facing dog so starting to make this a little bit more active bend your knees look forward and then step or hop all the way to the front hands on the ground inhale half-lift exhale forward fold inhale reach all the way out and up and this time exhale come all the way back down swan dive big strong movements inhale half-lift top of your head forward exhale fold plant your palms this time step back or hop straight back to chaturanga exhale inhale untuck your toes upward facing dog exhale hips up and back downward facing dog take an inhale bend your knees deeply look forward press the ground away with your hands and then exhale step or hop all the way up to the front of your mat relax your head inhale halfway lift exhale fold okay inhale come all the way out and up exhale hands to prayer so starting a different variation of Sun Salutations make sure the balls of your feet are touching your heels are one inch apart this time on your inhale squat your hips low and reach your arms above your head this is chair pose so take a peek down at your toes make sure you can see them in front of your knees if you can’t shift your weight back so you’re really kind of sitting into your glutes here all right starting to build up a little bit of heat in your thighs or continuing to build heat in your thighs tuck your tailbone in to make your back flat and long reach your chest forward and then if it’s too much to keep your palms together you can keep them you can widen them to shoulder width distance last inhale here exhale forward fold straighten your legs relax your head inhale halfway lift and then exhale fold plant your palms step it to plank or hop to chaturanga untuck your toes inhale Cobra or upward-facing dog and then exhale downward-facing dog all right from here make sure you have a really strong hands on the mat take an inhale lift your right leg behind you keep your hips square on your exhale step your right foot between your hands so you can use your hand to scoot your foot up there it’s not a problem make sure your fingertips are in line with your toes spin your back foot down at a 45 degree angle and then on your next inhale reach your arms up into warrior one so warrior one is a lunge you’re not splaying out too far towards the front you’re actually going to point your tailbone down keep your ribs closed just like I told you the beginning of the video and then heart open arms reach up spin your pinkies towards each other so that you keep that length between your ears and your shoulders take one last breath in maybe sit a little lower into your lunge and then exhale plant your hands around your right foot make sure your palms are strong step your right foot back to meet your left you’re back in your plank pose inhale here and then exhale lower down to chaturanga or all the way down to the ground take an inhale baby Cobra or maybe upward facing dog your choice exhale downward facing dog deep breath in deep breath power reach your heels even further down towards the mat sit your hips up towards the sky when you’re ready take it inhale lift your left leg behind you keep your hips Square and your legs straight exhale step your left foot between your hands again use your hands to move it along if you need to spin your back foot down 45 degrees make sure that leg is really super strong and then inhale up warrior 1 on the other side so what I didn’t mention on the other side was you want to keep your hips Square to the front of the room so the lunging leg the left leg you’re going to draw that hip back at the same time push your other hip forward again close your ribs activate your core reach your tailbone down arms straight up towards the sky pinkies spin towards each other you could also put your palms together that’s up to you but I really I would like you to keep your neck long take one more inhale like this an inch lower and then exhale fold put your hands step your left foot back to meet your right plank pose inhale in plank and then exhale chaturanga or all the way down inhale Cobra or upward facing dog exhale up and back downward facing dog bend your knees look forward press the ground away with your arms hands and then step or hop to the front of your mat forward fold relax completely make sure the balls of your feet are touching on your inhale squat your hips low and reach your arms up for chair pose we’re only here for one breath don’t worry flatten your back inhale reach as high as you can exhale stand all the way up release your hands to prayer I hope you’re starting to feel more awake now inhale reach your arms up and out touch your palms together above your head and exhale dive forward fingertips on the ground inhale flat back half lift exhale fold plant your pant palms step it back or hop it back inhale upward facing dog or Cobra exhale downward facing dog inhale your right leg back and high behind you flicks your right toes towards your shoe and then exhale step your right feet right foot between your hands spin your back foot down 45-degree angle strong back leg inhale warrior one reach your arms up and out so we’re going to add on a little bit here sit low into your lunge square your hips towards the front of the room take a big inhale reach straight up and then exhale cactus arms so from here something that really builds up energy in the morning besides coffee is a hard openers so you’re going to have your arms like cactuses here and then take your elbows towards the front of the room at the same time fan your fingers out and try to touch your thumbs to each other behind your back so you notice your chest is going to start going up and out you’re not bending back in your lower back you’re bending back with your upper back this is really opening your heart and your chest getting a lot of air you’re going to feel your heart rate start to come up a little bit here take the sides of your neck back so that you’re not crunching your neck and then if it’s comfortable you can drop your head all the way back but only if it’s comfortable for your neck take one last big breath in here sit a little bit lower stay for your exhale and then inhale reach your arms all the way up sit low into your lunge exhale put your hands to surround your right foot step it back to meet your left back to plank pose take an inhale here strong arms exhale lower all the way down to the ground untuck your toes press the tops of your feet into the mat and now inhale baby Cobra peel your chest off the ground reach your heart forward and we’re going to add something on to this version of Cobra so you’re going to keep your feet glued to the ground this time float your hands off the mat reach them back behind you with your palms facing down roll your shoulders even more away from your ears and then start to feel all of your back muscles um activate right so your hands are reaching straight back towards the room like you’re going to try to grab something behind you all of your back muscles are activated take big breaths and think about showing as much of your chest towards the front of the room as possible last inhale here exhale release bring your chin to the mat plant your hands under your shoulders tuck your toes and then use your knees or not take an inhale to come back up through plank and then exhale downward facing dog deep breath in deep breath out open your mouth and move your jaw from side to side release any tension that you might be holding in your face and then when you’re ready take a big breath in lift your left leg back behind you flex your left toes towards your left shin and then exhale step your left foot between your hands spin your right foot down 45-degree angle and inhale up warrior 1 so right away start to sit down in your lunge draw your left hip back and push your right hip forward take one last inhale here reach up as hot as far as you can and then exhale cactus arm so back to this heart opening pose right so your elbows your upper arms are parallel to the ground start reaching your elbows forward at the same time push your heart up and out draw the sides of your neck back and then fan your fingers out and try to bring your thumbs to touch each other behind you obviously that’s not going to happen but that’s the energy that you’re going for so if you feel comfortable here sit lower into your lunge and drop your head all the way back this time if you’re really feeling comfortable you can straighten your arms behind you with your palms facing each other for a much more intense heart opener and it’s kind of hard to talk through so we’re only gonna be here for one more breath in one more breath out and he’ll reach your arms all the way up to the sky and then exhale plant your hands around your left foot step it back to meet your right take a big inhale in plank and then exhale lower all the way down to the ground so this time we’re adding on to our Cobra again press the tops of your feet into the mat make sure your fear about hips width distance that’s only about six inches so it’s it’s more narrow than most people think it is alright ready take a big breath in and lift your chest off the ground starting off in baby Cobra from here you can either stay like this or reach your arms behind you like you did before palms facing down roll your shoulders away from your ears and then either stay here or now start to float your feet off the ground press your pelvis into the ground to keep your back long so now you’re feeling your legs activate your arms activate your back muscles activate if you want one step further bend your knees towards your butt grab the outside edges of your feet with your hands and then slowly gently start to kick your feet into your hands rolling your shoulders open and pressing your chest forward this is called bow pose so you can come further into this pose by using your leg strength to reach your toes up even higher push your chest towards the front of the room don’t let your knees splay out to the side so keep them parallel you’ve got one more breath and then exhale no slingshots release very gently down to the ground tops of your feet down put your hands back under your shoulders bring your chin to the mat when you’re ready tuck your toes roll your shoulders away from your ears make your way back through knee plank or high plank on an inhale and exhale up and back down deep breath in and deep breath out now from here you’re going to go ahead and come all the way down to your knees we’re gonna do a pose called camel so since this poses on your knees you might want to put something under there if you have sensitive knees that could be the edge of your mat rolled up or you could take a blanket or a pillow whatever you have available so go ahead make two fists put them between your knees it’s about inner hips with distance that’s the alignment that you want make sure your lower legs are tracking right behind your knees so they’re not coming out we’re going in right tops of your feet on the mat and then just go ahead stand up on your knees all right so this poses a hard opener it’s a little bit of a backbend but it’s really important to remember that you’re not bending back with the lower part of your back you’re not crunching into your lower spine the part that you’re bending is the upper part right so we’ve done a lot of work already with strengthening the back and opening the heart we’re gonna take it a little bit further with this pose this is a very energizing pose all right take your head put them on your lower back with your fingertips facing down so it’s right above your butt kind of like if you were wearing those really high waisted 1980s jeans if that would be where the back pockets would be alright take your elbows towards each other roll your shoulders away from you expose your inner shoulders and your chest your hips are right over your knees keep them there don’t let them go forward or back right so this involves core strength to tuck your tailbone so it’s reaching down instead of back or forward from here draw the sides of your neck back and then start to reach your chest up at the same time keep your shoulders away from your ears keep your elbows squeezing towards each other so stop when this is enough for you when you feel a stretch again your heart rates going to rise again so chest is reaching up and out hips over your knees squeeze your elbows towards each other and then before you even think about going any further back just keep going up and out and up and out and up and out until you’re ready to maybe drop your head back now this is just an option if you’re here and you want more gently start to take one hand or maybe both to your heels but keep your hips over your knees and don’t let your body come back or forward so keep a really straight line with your legs reach your chest up let your head relax and take big breaths this poses great for counteracting a lot of the the work that we do sitting at desks are driving cars or just generally hunching over take one last inhale here stay for your exhale and then gently retrace your steps work your way out of your pose take a second to just center yourself neutralize your spine and then sit your hips back on your heels stay straight up take an inhale reach your arms out and up touch your palms together above your head exhale hands to prayer and then gently Child’s Pose so relax your hips on your heels rest your head all the way down if it’s not comfortable for you to get your head onto the floor you can rest it on your forearms or you can make two fists just come to a place where you can relax comfortably so there are two versions of Child’s Pose you can have your knees wide if you would like to get into your hips more or if you’d like to stretch out your lower back you can take your knees together under you but wherever you are just relax and breathe deeply so stay in your child’s pose as long as you want this is the last pose of the morning energizing weight loss routine when you’re ready go ahead and come to hands and knees or tabletop position and then slowly start to stand up start in a forward fold relax your head and your spine inhale your arms all the way out and up stretch up reach up look up and exhale your hands to prayer namaste all right thank you so much for watching be sure to favorite this video so you can come back as many times as you need when it gets too easy up for my parts 2 & 3 of the yoga for weight loss routine subscribe to psyche truth to see all of my future videos and all the other great stuff they have to offer and that’s it see you on the mat

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Yoga For Weight Loss Workout 2 – 30 Minute Fat Burning Yoga Meltdown Beginner & Intermediate

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new videos everyday life wisdom hi again my name is Erica and I’m back with part two of my Yoga for weight loss series so hopefully built up a nice foundation with part one and you’re ready to graduate to part two if this is too easy for you then please check out part three before we get started I just want to mention I’ve gotten some comments recently on my bellybutton ring some people like it and some people think it’s distracting so let me know what you think if you’d prefer to have it in or that I take it out with that being said let’s go ahead and get started on your mat of course if you don’t have a mat you’re welcome to practice on the floor come to Child’s Pose so bring your hips to your heels and then just relax your body over find a place that’s comfortable for you to relax and just take a second to arrive on your mat so your head is relaxed either on the ground on the mat or if you find this uncomfortable you can relax your head onto your hands or your forearms or maybe make two fists just start to take a few deep breaths send your breath all the way down to the base of your spine and then again like I mentioned it in my last video you can either take Child’s Pose with your knees together just stretch out your lower back or if you’d like to stretch your hips out more you can take child’s pose with your knees apart take a couple more deep breaths relax your hips [Music] and then is you ready make your way to hands and knees or tabletop position so right away let’s get our alignment set your hands are right under your shoulders index fingers parallel to each other and the outside edges of your mat press into all parts of your hands not just the heels of your hands this is gonna help you save your wrists so a lot of wrist pain comes from too much pressure in the heels of the hands so you want to make sure that you’re pressing into knuckle downs and your fingers as well all right spin your biceps forward so that your elbows point back towards the back of the room have a little bit of a bend in your arms so not super bent but don’t lock them out either make sure your knees are under your hips so that’s about six inches more or less distance from each other let’s take a couple of cat cows so on your inhale drop your belly and raise your gaze look up towards the sky and reach your sit bones up shoulders away from your ears exhale reverse that motion so rounding your spine chin to chest try to open the back of your heart towards the sky and then inhale drop your belly raise your these four characters and then exhale reverse chin to chest cat pose arch your back like an angry Halloween cat so take a few more of these rounds on your own breath just make sure you use full inhales and full exhales so I’m not sure if you notice but I actually have to bellybutton ring is not just one so feel free to let me know what you think about that as well and then when you’re ready come back to neutral tabletop position make sure your hips are square to the mat and make your back as flat as you possibly can so your gaze is a little bit in front of your hands and between your hands maybe the back of your neck is long on your next inhale reach your right arm to the front of the room with your thumb facing up like you’re gonna shake someone’s hand plug your shoulder back into its socket and then reach your left leg behind you flex your left toes towards your shin and then take care here not to raise your left hip or lower your left hip try to keep your hips as square as you can so engage your core press the ground away with your left hand you’ve got one more inhale reach forward with your hand and back with your heel and then exhale put everything down and switch inhale left hand comes up thumb facing the top the ceiling rather plug your shoulder back into its socket your neck is long take your right leg straight back behind you and then reach up with the back of your right knee as you flex your right toes towards your face reach everything really long forward and back for one more inhale and then exhale put your hand and knee back down this time we’re gonna do that again but we’re gonna add on so raise your right arm in front of you thumb facing up left leg comes up behind you everything straight try to get your arm and leg parallel to the ground from here turn your right palm to face the ground and take it out to 90 degrees so now your arm is parallel to the side starting to feel your core work a little bit right so try to keep your hips Square to the ground and then from here keeping your arm where it is start reaching your left leg out towards the front of the room this is gonna be pretty challenging use the outer left hip to raise your leg higher and then flex your left toes towards the front of the room awkward airplane pose press the ground away with your left palm take one more inhale keep your neck long exhale bring everything back down the middle reach forward and back inhale exhale put everything down and switch so reach your left arm out thumb facing up and then reach your right leg towards the back of the room try to kick your heel towards the wall behind you square your hips towards the mat and then turn your left palm facing down bring it out to the left press the ground away with your right palm keep it really straight as straight as you can and then slowly start to take your right leg towards the front of the room so activating the coral lock here raise your left your right leg I’m sorry using your outer right hip flex your right toes towards the front of the room take one more inhale everything long exhale everything back down the middle keep it lifted for your last inhale and exhale release one more inhale for cow pose arch your back drop your belly raise your gaze and exhale chin to chest cat pose come back to neutral walk your hands forward just a little bit keep them under your shoulders take your legs back to plank pose top of a push-up so if you ever need to use your knees please feel free to do so just make sure your hips are in line with your shoulders so they’re not coming up or sink it one long straight line take an inhale on your exhale lower all the way down to your mat elbows squeezing in towards your ribcage keep your hands where they are press the tops of your feet down kneecaps lift up and then inhale baby Cobra starting to move a little bit squeeze your shoulder blades together behind you like you’re trying to squeeze a pencil or water bottle press your pelvis down into the mat press the tops of your feet down into the mat last inhale here maybe float your hands for a second exhale release tuck your turns make your way back through plank even knee plank or full plank your choice and then on your exhale hips lead you up and back downward facing dog pedal out your feet for a second here press into the mat with your hands and remember all parts of your hands not just the heels of your hands spin your biceps forward relax your heart towards your thighs really sit your your hips up towards the ceiling here and when you’re ready bend your knees deeply keep your arms straight and look between your hands and then come all the way up to the front of your mat forward fold so we’re gonna start moving through a couple of Sun Salutations just to build a little bit more heat fingertips on the ground inhale half-lift spine really long exhale forward fold on your inhale soft bend in your knees reach your arms out and up touch your palms together above your head hello overhead camera and exhale hands to prayer so press your ribcage your sternum into your thumbnails here open your chest tuck your tailbone a little bit lift up your kneecap so that your thighs are activated really strong Mountain Pose so we’re gonna start building some heat here with the Sun Salutations and then we’re gonna move on to build even more heat this is Yoga for weight loss so you want to get the heart rate up a little bit right all right when you’re ready inhale arms hold it up touch your palms together above your head lengthen your spine as much as possible exhale dive forward inhale hands on the ground half lift shoulders down top of your head forward and exhale fold plant your palms step your feet back to plank pose high push-up position take an inhale here and on your exhale lower all the way down to the mat everything touches it once not belly first or anything like that everything touches at once tops of your feet into the mat inhale peel your chest open baby Cobra press your pelvis down squeeze your elbows towards each other behind you and act like you’re really trying to show your chest towards the front of the room okay one more inhale here exhale release on your inhale tuck your toes make your way back through plank all the way up to downward facing dog so if you watched part one you’ll see that I did a progression from you know sort of slower Sun Salutations up through faster Sun Salutations we’re gonna do the same thing except a little faster so bend your knees look forwards and then exhale come to the top of your mat step or hop forward fully relaxed inhale half twist spine long exhale fold and your knees can be as bent or as straight as you want them to be just make sure your spine is relaxed on your next inhale sweep your arms out and up make your movements as big as possible love this camera above me here exhale hands to prayer all right speeding it up a little bit inhale reach your arms out and up exhale dive forward inhale halfway lift and now exhale fold plant your palms step back to plank or jump to chaturanga so chaturanga is halfway between plank and the ground it’s a pretty challenging pose make sure your shoulders stay away from your ears and they don’t come below your elbows so if your shoulders aren’t dropping below your elbows you need to take your knees down alright on your next inhale Cobra or upward facing dog in upward facing dog the only things touching the ground are the tops of your feet and the palms of your hands roll your shoulders away from you open your chest look up stretch back and on your exhale tuck your toes lift your hips up and back into downward facing dog take a second to pedal out your feet press into the ground with your hands so that your chest reaches towards your thighs really stretch out here and then bend your knees look forwards come all the way up to the top of your mat right away inhale half lift lengthen your spine again these as bent or straight as you need them to be exhale fold inhale all the way up again touch your palms together above you this time stretch back a few inches and exhale fold right back down into your forward fold inhale halfway lift long spine exhale fold plant your palms take it back to plank or chaturanga inhale Cobra or upward facing dog exhale downward-facing dog bend your knees look forward and then come all the way up to the top of your mat take an inhale half-lift exhale stay folded bend your knees a little bit all ten of your fingertips on the ground now bring your right foot forward so your right toes are in line with your fingers step your left leg all the way to the back of your mat we’re gonna take some jump switches here so you want to make sure your core is really strong start to bounce a little bit gain a little bit of movement in your hips right take an inhale prepare exhale jump and switch so you want your left foot to land so that your toes are in line with your fingertips if this isn’t happening you can use your hand to move your left foot up otherwise you try to make it land as smoothly as possible try to make no noise land like a ninja all right here we go we’re gonna do this a few more times inhale prepare exhale switch get inhale prepare exhale switch inhale exhale switch a few more times a little faster switch switch switch switch one more time on each side switch and switch so you’re a low lunge with your left with your right foot forward okay go ahead and drop your back knee down to the ground untuck your back toes your left toes bring your hands to the top of your right side and then come all the way up into your low Crescent lunge so you want to make sure your hips are square to the front of the room make sure your left hip isn’t going back too much right and then take your belly away from your thigh so instead of leaning forward your spine is straight up and down tailbone points down head points up reach your arms all the way up as much as you can put a lot of length in your ribcage both sides of your ribcage and exhale plant your hands shift your weight back over your back knee mm-hmm walk your right foot forward flex your right toes towards your face come into half splits so gently pull your right hip back as you send your left hip forward keeping your hips squared and then think about reaching your heart towards your toes so this fold is going to look different for everyone because it’s a hamstring stretch and so you know everybody’s got different degrees of flexibility so work where you are fold as much as you can take one more breath in stay for the exhale Bend back into your right knee work your way back into a low lunge lift your left knee off the ground tuck your toes plant your palms step both feet back to plank pose and then move through your vinyasa so take an inhale here exhale lower all the way to the ground or chaturanga inhale into Cobra or upward facing dog and exhale downward facing dog deep breath in deep breath out bend your knees look forward press the ground away and then come all the way up to the top of your mat inhale halfway lift and exhale fold all right we’ve got some jump switches again so make sure your left toes are in line with your fingertips step your right foot all the way to the back of your mat low lunge nice wide stance make sure you get a little mobility a little momentum into your hips take a big inhale exhale switch inhale here prepare exhale switch inhale prepare exhale switch remember land like a ninja now we’re gonna speed it up switch and switch and switch and switch one more on each side switch and switch and then last time switch and with your left foot forward go ahead and drop your right knee down mm-hmm untuck your right toes and then bring your hands to the top of your left thigh push your torso up come to low Crescent lunge on the other side so right away here draw your right hip forward and your left hip back so that your hips are square reach your tailbone down reach the top of your head up take the sides of your neck back reach your arms up above you stretch up as much as you can inhale and exhale plant your hands around your left foot shift your weight back over your right knee at the same time walk your right toes your right foot forward flex your left toes towards your face draw your left hip back and then slowly gently fold as much as you can as much as is comfortable two half splits so keep your shoulders away from your ears here and think about reaching your heart forward towards your toes breathes deeply into your left hamstring and one side might be more or less flexible than the other it’s one of the goals of yoga is to kind of balance that out so just be patient with it you’ve got one more inhale here and exhale Bend back into your left knee tuck your right toes lift your right knee back to your low lunge step your left foot back to meet your right plank pose now this time before we vinyasa we’ve got a side plank so from here I’ll show you a couple of different options your right hand is going to be your foundation you’re gonna spin on to the outer edge of your right foot and you reach your left hand up towards the ceiling and there’s that lovely camera angle again so this is the full version of side plank if you’re not comfortable with this your modification is dropping your right knee down keep your left foot on the mat and keep your left arm reaching up and think about sending your tailbone towards the end of your mat and again your supporting arm your right arm is very strong here but it’s not hyper-extended so you’ve got a tiny little micro bend in your right arm take one more inhale like this and then exhale left hand down take it back to plank and we’re gonna go to the other side so inhale prepare make sure the balls of your feet are touching behind you and on your exhale roll over to the outer edge of your left foot and reach your right arm towards the ceiling okay so the modification would be dropping your left knee if you’re not modifying make sure you’re flexing a lot into both of your feet so that you don’t roll over onto take your shoulders away from your hips or away from your ears reach your right arm all the way up towards the ceiling send your tailbone towards the end of the mat one more inhale here maybe smile exhale right palm down inhaling plank and exhale lower all the way down to the ground untuck your toes press the tops of your feet into the mat peel your chest open for baby Cobra inhale here and exhale release take a minute to study your breaths from here work your way back into tabletop position so from the beginning of the video that’s hands and knees now come down to your elbows grab opposite elbows with your hands this ensures that your help your elbows are going to stay shoulder width distance right so once you’ve got that set bring your forearms back to the mat and make them parallel so your forearms are parallel to the outside edges of your mat or to each other if you’re not working with a mat and make sure they’re in line with your middle finger here we’re working our way into forearm plank doesn’t that sound like fun ok from here I’ll come off your knees into plank pose except for on your hand instead of on your hands you’re on your forearms now so tuck your tailbone a little bit bring your hips in line with your shoulders and then press hard into your elbows to keep your shoulders away from your ears think about reaching the top of your head forward so that there’s no wrinkles on the back of your neck right so try to get at the top of your head as far forward as far away from your tailbone as possible you’ve got three more breaths in this pose you can do it send your heels back and send your tailbone towards your heels two more breaths keep your hips square keep your lower ribs closed last inhale here and on your exhale release all the way down to the mat ok chin on the mat bring your hands under your shoulders when you’re ready tuck your toes lift your body up through plank and come back to downward facing dog we’re gonna visit that pose again but we’re gonna take a little detour so when you’re ready keep your hips square reach your right leg back behind you take a big breath in keep your hips square flex your right toes towards your shin and then exhale step your right foot between your hands so you can guide it with your hands if you want to otherwise toes and line with fingertips just like before when you’re ready inhale high Crescent lunge and then take a second to get settled in here so sit down low into your lunge eventually your right thigh is going to come parallel to the ground reach back with your left heel and reach up with the back of your left knee make sure your hips are square to the front of the room and then take these lower ribs and see if you can close them in towards each other so keep the energy really in your core chest open sides of your neck back and then maybe look up between your hands you have two more breaths like this spin your pinkies towards each other bring your biceps to surround your ears last breath in and then exhale lower your hands down take your right foot back to the ear left and guess what we have another side plank so spin onto your right hand your right palm when you’re ready reach your left hand up towards the ceiling and then again that modification is there if you need it if you would like to take it a step further lift your left leg off your right leg so it’s kind of like a starfish right so spread everything out as much as you can maybe for your less inhale reach your left arm forward really stretch into your ribcage lift your hips up and then exhale back to plank pose take a vinyasa so lower all the way down or chaturanga inhale upward facing dog or Cobra and then exhale downward facing dog so all of this core strengthening is really nice for fat burning and really kind of gets your heart rate up core is where it’s at if you don’t have a strong core you’re gonna have a lot of trouble doing a lot of the other poses so when you’re ready inhale lift your left leg back and high behind you flex your left toes towards your left shin and keep your hips square exhale step your left foot between your hands fingertips in line with your toes I’m ready to get set inhale high Crescent lunge on the other side so right away sit down low into your lunge make your left thigh parallel to the ground if you can if not you know that’s what you’re working so draw your right hip forward at the same time reach your right heel back press into the ball of your left foot really reach up maybe look up you’ve got one more really strong inhale here spin your biceps towards the back of the room exhale fold plant your hands around your left foot step it back to plank pose and side plank again so spin onto your left hand reach your right arm up towards the ceiling and here feel free to modify or fan suffice oh if you want lift your right leg off of your left leg and that can be one inch that can be thirty inches whatever you’re comfortable with last inhale reach your right arm forward towards the front of the room stretch your right side body exhale back to plank inhale here and then exhale vinyasa so chaturanga or all the way down inhale Cobra or upward facing dog and exhale downward facing dog okay from here go ahead and come to your hands and knees you remember forearm plank so we’re gonna build on that we’re gonna do something a little bit different go ahead and drop down to your elbows grab opposite elbows to make sure you get that alignment set again right so elbows under your shoulders put your forearms back down on the mat we’re working towards dolphin pose so dolphin is kind of like a combination between forearm plank and down dog meaning you’re gonna tuck your toes and make down dog legs so your legs are straight you can relax your head and look at your feet except you’re pressing really strongly into your forearms and into your elbows keep your shoulders away from your ears so there’s lots of space between your ears and your shoulders and now try to get your legs as straight as you can sit your hips up towards the ceiling from here so you’re already in dolphin pose right you’re already here if this is really uncomfortable try to stay for a few breaths if you want more walk your toes in towards your body so it’s gonna start to get pretty uncomfortable you might start cursing me under your breath just stay here work where you are if this is a little bit too much for you back off if it’s not enough walk further forward and start to feel a lot of heat building in your core and your shoulders you have three more breaths here you can do it [Music] and last full inhale stay for the exhale [Music] and then gently release your knees to the ground Child’s Pose relax your hips back on your heels and relax your head down and again your head can rest on the floor or it can rest on your forearms or your fists or a pillow or a blanket or whatever you have at home [Music] so from here we’re gonna cool down take a couple of stretches to just cool off lower the heart rate when you’re ready make your way back in the tabletop and then just go ahead and sit down all the way on your mat so swing your feet out to the front straighten your legs in front of you flex your toes towards your face reach your arms all the way up take a big inhale and then on your exhale roll down one vertebra at a time to lie all the way down on your mat this is what you’re waiting for right so take an inhale and a good morning to stretch point your toes towards the front of the room point your fingers towards the back of the room make everything long and exhale arms out to the sides hug your knees into your chest so this is a really nice cooling down pose if you can get opposite elbows go for that otherwise don’t worry about it just grab where you can and then gently compress your knees into your body so you’re compressing the Front’s of your hips and you’re compressing some lymph nodes here so this is detoxifying but it’s also just a nice relaxing stretch you can rock side to side as I’m doing give your spine and the muscles around your spine a little bit of a massage this is called wind-relieving pose so it compresses your intestines and it’s wind-relieving if it happens it happens you know there’s no no harm done reach your tailbone down towards the mat to lengthen your lower back from here if you’re rocking side to side gently come to a still position keep your knees bent but now reach inside your legs to grab the outside edges of your feet for happy baby pose so happy baby is soles of your feet facing the ceiling and then you just use your arms to pull your feet down pull your knees down towards your armpit and of course they don’t have to touch the floor but it’s just a nice gentle hip opening stretch and here you can rock side to side if you’d like to you can maybe play with straightening one leg or the other or both it’s up to you just find a place to relax and open reach your tailbone down towards the end of the mat lengthen your lower back I’ve got a couple breaths here and then gently just hug your knees back into your chest bring the soles of your feet to the mat and then widen your feet to max with distance let your knees fall in towards one another you can just gently windshield wiper your knees from side to side releasing out your spine let your knees fall to the left reach your arms out like wings or cactus depending on how much room you have and then take your gaze to the right so easy spinal twist if you want a little bit more you can put your right heel I’m sorry your left heel on the outside of your right knee kind of guide your knee down a little bit and just relax here maybe both shoulders reach down into the mat coming back to Center and then switch to the other side let your knees just easily fall to the right and then let your gaze go to the left and again here if you need more put your right heel on the outside of your left knee and just gently relax it down and both shoulders can relax down to the mat if that’s not happening it’s okay it’s just you know some of us are tighter than others so you know the more yoga you do the more open you get another couple breaths there and release come back to Center and your last pose is shavasana or corpse pose so find a place where you can just relax and forget everything for the next few minutes traditional shavasana is just lying on your back with your feet falling open to the sides to release your hips your palms are facing up to release your shoulders and then just softly let your eyes close let your breath slow down and just take a few minutes here – just relax let your let the work that you do integrate into your body [Music] start to deepen your breath and then keeping your eyes closed gently roll over onto one side or the other feel position just let your whole body rest and then slowly sweetly with your eyes closed just softly gently push yourself up to a seated position cross your legs if it’s comfortable for you maybe keep your eyes closed bring your hands to your knees with your palms facing up take a big breath in exhale bring your hands to heart center bow your chin to your chest and thank yourself for the work that you just did thank you guys so much for watching be sure to favorite this video so you can come back to it as many times as you want also be sure to check out parts 1 & 3 of my yoga for weight loss series go ahead and subscribe to psyche truth so you can see all of my future videos alright thank you guys so much [Music]

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WEIGHT LOSS TIPS FOR BEGINNERS

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hey guys welcome back to my channel if you are new here my name is Alva and today I’m gonna be talking about weight loss tips and tricks for beginners if you’re not you here then welcome back guys so as some of you guys that might know you guys have been following me I have lost more than 30 pounds in a span of around six months now that I’m moving on to more of a fat loss stage so trying to put on muscle and change my body composition I am a little bit in a different stage right now not so much weight loss focus but I’m still in a deficit deficit meaning that I am eating less calories than my body is burning but when I was more in a weight loss stage of my calories where I like a good deficit and now I’m kind of close to my maintenance and my goal is to just give you a little information my goal is to get more at a maintenance maintenance being that the calories that I will be eating are going to maintain my weight so I’m gonna be losing weight or gaining weight so I’m kind of headed towards maintenance for a while because seven months of dieting has been a little bit long for me and I went ahead and lost thirty pounds which was my initial goal so far what I have taken from me I wanted to give you guys my tips and my tricks for beginners I have a few things written down they are mainly tips not so many like tricks that are like what I would do at the gym or what I will eat these are more of a getting your mind in the right place and giving yourself just really in the right place to start your fitness a lifestyle change your fitness journey whatever you want to call it to just start a lifestyle change because to me if you want to lose weight it should be a lifestyle change therefore you could maintain the weight off three Akuma coming through so the number one thing I have written down is have a plan so it doesn’t have to be a super rigid plan it should be something that starting off as a beginner fits into your lifestyle make a plan write it down on your phone right on the notebook what days do I work what are my available times think it out okay the gym Monday Friday and Saturday alright so I’m gonna go Monday Friday and Saturday for an hour right etc etc just literally having a plan like that starting off with how many times you want to be working out and then what are you going to do for your nutrition to make a change and I say what because there’s a lot of approaches out there that people have you could do flexible dieting that’s what I do that’s what I would recommend I like flexible dieting because it allows me the ability to live nice type of lifestyle that I like I’ve been going out with my friends were going out to dinner with my husband and just honestly go out to eat I would consider myself someone who just likes the general idea for that’s eat I’m picking items out and like having that social moment I’m not so much a foodie I kind of ate the same food over and over again which is really boring but I do like to go out to eat so for me flexible dieting was a really big thing also because I like to fit in sweet things and to be quite honest I like like you know hey will top and protein donuts and protein bars you know all that stuff I could be deemed as unhealthy but I will go ahead and list down below people that I watched I have really informative videos on this topic of flexpa dieting macros also diets that people take on like a lifestyle if you will take on for example some people you know they take on a vegan lifestyle some people take on Pelayo Pelayo I believe it’s just unprocessed eating like 100% unprocessed foods and like grains and stuff there’s keto like there’s a lot of different approaches that people take to their nutrition so inform yourself find something that you feel will work for yourself you could meal prep – that’s approach a lot of people do and just have a set out for the week I would recommend calorie counting you 100% need to be in a deficit a caloric deficit that means you’re eating less calories and your body is burning you need to be in a caloric deficit to lose weight so having that plan down somewhere where you could see it how many days you’re gonna be working out what you’re gonna be eating or what approach you’re gonna be taking on to eating so that’s my number one tip sorry feels a long one but definitely have a plan write it down put it somewhere where you could see it where you can hold yourself accountable to their plan inform yourself inform yourself please inform yourself please use Google to not be afraid to like go on Instagram and find accounts and go on youtube and watch other youtubers and see the approach they have taken see what they do like I said I do flexible dieting I do the macro approach to my diet my lifestyle but a lot of people do so many different types of things they do play oh they do intuitive eating they do clean eating like there’s a lot of things out there when it comes down to nutrition there’s also so many things out there when it comes down to working to working out and workouts oh my god you guys literally I’m like almost sometimes I almost get mad at myself that I didn’t do this research earlier because literally everything out there all you need to do is put your little fingers to work take the time it’s a really research and get involved I feel like at first no shape to any Fitness youtubers because I love all of you guys but at first it might be if you’re used to watching me tutorials and that’s what you like maybe watching fitness videos it’s not really gonna like be a thing for you you know but you have to see it like in a way of like for example school you want to get an a on your test you might not want to study but you’re going to you’re gonna take the time to read it if you want to get that aid I don’t know right you know what I’m saying that’s how I saw it in the beginning I was kind of like what are you talking about what are they doing I would never do something like that I couldn’t even imagine me putting the bar on my back for squats I was like I’m a fall like in the beginning it was kind of awkward for me and I just kind of would hear and watch but I got the hang of it and I started off like that and I would go on even Pinterest and I would look up like leg workouts and like save the Pinterest and then go to Planet Fitness and like look at my phone before I did something and then try it out or tried it out at home before I left at the gym and you know just really there’s so much information on the Internet and you really have to take the time to actually hear and read even in types or that might that might not be interesting to you if you want it bad enough I would really utilize the internet a lot of people ask me while I work out plans you guys I watch a lot of videos and I’ll literally be like okay I like this workout and then I’ll take that workout and I’ll do it the next day or I’ll take something from that workout that I like and I mix it with this other person’s workout oh I want to try that and then they take that and I write it down or I’ll keep photos of it and I’ll go ahead and I’ll practice that at the gym or whatever there’s a lot of information out there there’s a lot of different opinions out there you have to remember that don’t be afraid to kind of test the waters and see what works out for you just be careful what’s going to extreme oh there’s a lot of apps out there I use life’s time to count my macros so I know a lot of people use my fitness pal moving on to tip number three is be realistic by being realistic I mean don’t expect to wake up every day feeling like karate okay like some days you’re gonna wake up you’re not gonna feel great you’re not gonna want to go to the gym you’re not gonna want to eat your food like you’re not gonna want to do these things you’re probably gonna want to eat whatever the hell you want and not be accountable and not go to the gym so you have to understand that you’re going to have these days where you don’t feel great that’s part of being realistic I think a lot of people expect to be motivated the entire time do you know how hard it would be to stay motivated the seven months that I have gone with lifestyle change so far can you guys imagine other people who have been on the lifestyle change who wanted to be healthier long term I’m sure there’s days are like they’re not 100% do not rely on your motivation do not rely on your feelings do not you need to rely on your discipline your hard work and just simply your actions I want to eat the five cookies but I’m just not I’m just gonna go upstairs and I’m gonna go on mindfulness what I do or I’m gonna have some water instead I’m gonna have some tea or I’ll have a little just healthier alternatives hey little top right if we relied solely on motivation I feel like a lot of us humans would have not gotten to the places where we have gotten to and we would have not met our goals like we wanted to if you could if you’re the type of person that could drop like 20 pounds in a week and your goal was just to lose like 50 pounds or something and you went to like extreme measures to lose those 20 pounds chances are it’s gonna be kind of hard to keep them on so don’t it’s when you see it in the sense of okay the faster that I want to see this result the more chances I’m gonna have I like rebounding type of thing or the trances I’m gonna have at this being more difficult when it’s all said and done like when you lose the weight now what you know like are you just gonna go back to eating the way you used to because chances are if you do it’s not like it’s not gonna work out it’s gonna be a circle right so you have to see it in that type of way and understand that if you do it in a sustainable way it’s going to be better for you in the long term and also understand that being realistic means there might be a week where you lose five pounds in the next week you don’t lose any weight that 100% happens there was weeks where I would lose like 3 or 4 pounds like max and then another week for like 2 weeks I wouldn’t lose anyway even right now I’m kind of like oh II understand that weight loss you kind of do look at the scale but when it comes out to fat loss and body recomposition you don’t always have to look at the scale if that makes sense and for that I’ll go ahead and link my friend and someone that I work with and I do my macro plant-based she does it for me she’s great she’s an amazing coach that is Christine from gage real training she preaches a lot of all I’m not looking at the scale and that’s an other thing there’s a lot of ways to look at your progress obviously the skill is there and it is a helpful tool and I feel like for me that was something that I used a lot but there’s the mirror and there’s progress photos and there’s and those things do not lie my fourth tip is eat boots you like that is a simple one you guys just if lose you like I know maybe if you’re not like a protein person as far as like you don’t really like finishing you don’t really like chicken just try and find things recipes really take the time to look at recipes on Pinterest really take the time to UM look find recipes online on YouTube that will just give you foods that you like for example I’m a big sweet person I love chocolate I love ice cream like it’s my all the time so I found like halo top I found Kodiak cakes which these things are things that allow me to stay within my macros any tools I like and I like chicken and I like fish and I like a lot of hot sauce and I like a lot of like pepper so I make these meals that I like I pretty much always see foods that I like some of these things might not be considered how do you like for example I made the change of like I drop soda even on days where I’m allowing myself some room I don’t have sodas because I have found diet so this and I know it’s just not as good but it it’s a change and it’ll kind of help you get to your goals and it just over helps you keep the weight off and just help which in terms which in result helps you to just kind of be healthier if a lot of people you know say oh he’ll top it’s like chemicals and sugar alcohols etc okay but it’s sustainable it is sustainable in my diet and it’s not gonna like completely throw me off track tip number five is do not been lying on other people and I say this because I feel like sometimes like for example Ruben has lost weight in this time too right and he is my husband I love him so much but I don’t rely on him to be like my like fitness partner Ruben does not count macro so he’s able to cut out some things and play basketball for like two hours a day right and there’s been weekend’s really we go somewhere and this man will go on like kilvo crazy he’ll have like sodas on sodas you’ll have like candy literally eats whatever his heart desires he could do that I can’t but I don’t rely on like I’ll judge them a little bit I’ll be like oh my god you’re really gonna eat that but I don’t rely on that on him to keep me and check with my stuff do you know what I mean so I think that’s a really big thing don’t rely on other people to help you stay on track you really have to understand that this is like a personal thing dial in and be in zone with yourself and really like I guess check in with yourself and you could talk to people that you trust about this and your process and like your progress and they can help you stay accountable but you can’t expect them to like be an example for you even people on the internet you guys we all up like the fitness you know model that is like you’re in school I get it I love looking at people for inspiration and admiration I think it’s wonderful but you need to understand that like everyone has their slip-ups and your journey it’s your journey it is personal it is your journey so six is just do it like Nike says literally just do it as I’m telling you there’s gonna be days where you don’t want to go to the gym where you don’t want to go workout when you don’t want to eat your chicken and rice oh that sounds really good there’s gonna be days where you want to eat all these chips ahoy me my problem believe me there’s gonna be these days that’s why I’m saying you just have to do it there’s days or I don’t want to go to the gym but let me tell you I have never regretted a workout even if it’s a crappy workout I have never regretted a workout ever honestly the more you like something the more really won’t be a problem for you to do it so find something you like I like to wait train I don’t really care for cardio that much but I like to wait train so that’s something that I try and do because even on days where I don’t feel like doing it it makes it easier for the process to do I try and find things that I like on days that I don’t feel like doing it don’t be afraid to try new things like if you’re ever getting bored of something you’re just not feeling it you don’t want to do it don’t be afraid to try new things I actually want to try I want to try like the classes that my gym offers I have to like really you know actually go through and do it my seventh tip is something really simple and that is keep a journal mine is actually on my phone and I just log I don’t want daily but I probably log every three day sometimes I do long till they just pens I’ll just write in their bow blah this Humphrey label a lot of sort of aim bottles a little block and it just kind of really helps you stay accountable and stay in a good place with your lifestyle change because you have to understand that it is a change if you were used to just eating whatever you want it and that’s kind of why you gain weight which is what happened with me you have to understand that like you’re not gonna be able to go back to eating like that and it’s okay because it’s going to be for a better if you not only talking about physical appearance under a statics of a body we’re talking about a better you for your body for the way you feel for your health for a longer life for a better life is kind of what I’m trying to say changing the way I eat and losing weight I just feel like my body and just as a person I feel a lot better going back to those journals and like writing just really helps it kind of like clear out my head if I’m feeling stressed out or whatever it is if I want to log you know measurements or if I want to log whatever it is I kind of like let it flow and let my change my lifestyle change my nutrition my workouts whatever how I’m feeling and number eight is what I kind of was talking about understand that it has changed for the better and do your best to enjoy it like yeah it could be hard sometimes I feel like I’m not gonna be able to eat hamburgers chicken nuggets I mean technically you could if you want you can all serve everybody you definitely could do whatever you want you know but for me or whatever all I can’t eat pizza chicken nuggets and a burger and cake and cookies and ice cream all in the same day like but understanding that it is for the better is really makes it worthwhile and is completely like I feel like once you understand that it’s for the better for yourself it just makes it in my opinion easier and just understanding that once you understand that I feel like it’s kind of like an epiphany lastly is just understand your goal have a goal and be pretty clear about your goal you could whatever works best for you could change the goal as you go if you want to start off by okay I want to lose five pounds okay now I want to lose another five pounds all right now I don’t think I want to lose ten pounds whatever it might be right let’s say you’re like 50 pounds overweight and you’d want to start off gradually like that I think that’s a great idea if you want to start off with like I want to lose 50 pounds that’s a great idea – whatever works for you but understand that you have that goal and that is your goal and also understand that it could change for me once I got to a weight or once I got to like a dress size I knew that my goal was going to change so it was okay now we’re gonna move into fat loss body recomposition some muscle building and you could even then have certain goals like okay why don’t I have do the splits I want to hit this way in my squat you know I want to get stronger I want to be able to do a handstand I want to be able to do pull up things like that right like I want to do two or three new healthy meals experiment what did I do when I started working out so I used to do I want to say my cardio first I used to do like 20 minutes of cardio but I stopped as soon as I started to weight train more and then I would do like some body exercises so like kickbacks or just you know on the yoga mat like a lot of bodyweight movements I would do I would do the machines that were I still do the machines that are like kind of ready and a clip to go you kind of just have to either research that beforehand or they literally have a guide there that will kind of show you in a quick way that doesn’t even it’s not that helpful I would say YouTube whatever the machine is called or don’t be afraid to ask an employee or a trainer that works there you don’t want to I totally understand so definitely try and find those machines on the internet what I basically do still as I warm up for life by the ten minutes and then I hit the weights literally for like an hour and a half so that’s pretty much my workout and then at the end I do cardio if I am having more and I do about 20 minutes of cardio sometimes I did more though so it just kind of really depends if I am having more cardio day I’ll do I still do weights but I do it either light weights or I do um a shorter amount and then I’ll do like forty minutes or thirty minutes whatever it may be Cardinal I also sometimes will do pyro metrics or circuit training like the ropes I think that’s TRX there’s just a lot of things that you could do like I like started training for cardio you guys little circuit training and kind of see what that looks like or you tube it I stopped eating out every day because that’s just like in my opinion unnecessary and I do think that if you eat out like all the time you have to be counting your macros in my opinion or else you can get lost in the sauce of super like calorically dense foods meaning something tiny they’ll have like 200 calories I wanted to make sure that I could still eat out like on the weekends or maybe like twice a week with my husband so I made it a lifestyle change into where I learned about macro huge macronutrients and that allowed me to UM really be flexible and do things like go to the movies and to things like hang out with friends get frozen yogurt you can get ice cream get coffee go to Starbucks things like that alright guys so those were my tips and tricks I really hope that this video was at least a little bit helpful to you guys if you liked it please give me a thumbs up and if you would like to see more videos on this topic maybe talk about more specific things let me know it down below in the comments and make sure okay you like the video so that I know you guys liked it if you’re not subscribed and you would like to be you’d like to see some moe go ahead and subscribe thank you so much for watching this video I really appreciate it and I hope you guys have a wonderful rest of day or night [Music]

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