Recently I was pretty lucky to be sent a complimentary Gymboss digital interval timer to use and I thought I’d write my thoughts and comments on using it. If you’d like to see what it is, you can learn more on their website. Click here for Gymboss.

I was a little nervous at first that it may be a little too complicated for me to use or too bulky to really carry around with me, but as soon as I opened it, gave the short instructions a quick read I found it to be really pretty simple, and being lightweight it easily can clip on to your shirt or a belt loop. The clip may also work for attaching to any home workout gear if you have it, such as a treadmill. Another bonus is it came with the AAA battery it required, so that was a nice surprise also!

The timer has three simple to use buttons, a “Next” a “Change” button and a “Start Button”. To use it for timing intervals, you simply press the Next Buttons and the Change buttons to move from each various setting on the screen. It doesn’t have a lot of complicated settings, just the number of minutes or seconds you want it to count, the number of times you want it to repeat each interval, and then what type of alarm you want to go off (such as a high beep, low beep, or vibration). The timer also has a stop watch feature, which I can’t wait to use on my kids…they for some reason love it when you time them for stuff and they need to “race the clock”.

Now, those of you who are new to exercising and working out might be a little confused as to what an interval timer is and exactly what you would use it for to get in shape. How does it help you to exercise?

If you’re just getting started in working out and taking a walk around the neighborhood is enough of a challenge, then that is great that you are starting to exercise, but you probably don’t need an interval timer for working out. If you’re a longtime LoseFree reader however and have been working out on a regular basis, then this might be something handy to use when exercising, especially if you always liked the idea of a personal trainer but never had one.

When you hire a personal trainer, they usually make you do certain activities for either a certain duration of time or for a certain number of times. For example, you might walk on the treadmill to warm up for five minutes minutes, then quicken the pace for another five, then sprint for five more. With an interval timer, you can set it off to go off every five minutes, which enables you to focus on your workout – without having to worry about counting time or minutes. You can also use it to help you with a number of other activities, such as Tabata Intervals, weight lifting, timing your speeds, and more.

I don’t think an interval timer is an absolute necessity for working out, especially if you’re just getting started. But if you’re serious about getting in shape and training, it can certainly be a useful little gadget for anyone looking to save money and be their own personal trainer.

As a double bonus, I’ve found I can set it as a timer for cooking also, which makes eating healthier a lot easier, too! (I have an old stove from the 1950′s, so I never had a kitchen timer – until now!) I’m sure there are many other little uses I’ll find it helpful for in the upcoming weeks.

If it’s something you think would be helpful for your workouts, you can check it out for yourself here. If not, well, at least you know what a digital interval timer is and how one can be used for workouts!

For starters, there is a huge difference in quality and price between models of various ab rockers. Nearly all of them are flimsy (marketed as “lightweight”) and require assembly.They range in price anywhere from $25.95 for the super cheap, uncomfortable and flimsy to $199 for slightly less flimsy and uncomfortable.

Here is the one that is priced at $25.95 from Amazon:

And here is the one at $199:

If you read the reviews of these two machines you’ll notice that quite a few people are dissatisfied with both.

Why would so many people be dissatisfied with these products? Well, it comes down to two things: 1. You can’t spot treat fat and 2. Not all exercise equipment works for everyone. Because many people don’t realize these two important things, there’s a lot of room for people to feel like they’ve been ripped off.

First, let’s talk about spot treating fat. Repeat After Me: You Cannot Spot Treat Fat. Spot treating refers to when you just want to work out one part of your body.  Maybe you just want to lose belly fat, or arm fat, or whatever area of your body is bothering you. But it doesn’t work. Because no matter what you do to build muscle strength, it’s not going to burn fat in just your problem areas. The manufacturers of workout equipment should certainly know this – but they don’t want you to know this. They want you to think that if you buy their equipment its going to magically transform your body and help you get the results you want. But sadly this just simply isn’t the case.

If you want nice looking abs, then you need a healthy diet and you need to do aerobic exercise three times a week for at least 30 minutes. And after that aerobic exercise, then you need to do those ab strengthening exercises. With an ab rocker, you’ll likely need to do about 50 reps every single day before you start seeing any gradual improvement – and so a lot of people are going to give up after a week or two.

The other important thing to consider is that everybody has a different and unique body shape. So while any exercise machine will claim that it’s so easy to use that anyone can do it – that doesn’t always mean anybody should use it. Someone who is 5 feet and 3 inches tall is going to have a much more different experience than someone who is 5 feet and 9 inches tall. And what can happen from this could result in you accidentally hurting your neck and back muscles. And if you’re hurt, guess what? You’re not going to be able to exercise, and you’re going to have even more trouble losing weight.

This isn’t to say that the Ab Rocker doesn’t work at all or would be a complete waste of money. But you’ve got to also eat right and do aerobics and then make sure that the ab rocker you use is the right one for your body size/shape. And you’ll also need to do this pretty consistently for about three to six weeks before you even start to think you might see a difference.

Belly fat is stubborn, and it’s hard to get rid of for most people. If you’re like me and have three kids, you may never actually get rid of it all, no matter how much you weigh. But if you continue to eat healthy and exercise the right way (aerobics plus muscle strength building) then you have a much better chance of success than hoping a piece of exercise equipment like an ab rocker that you see on a late night infomercial is going to magically transform your body.

By now you probably know that the really only healthy way to lose weight is through a healthy, well balanced diet and exercise. While dieting can be a challenge for some, for many actually getting the level of fitness they need to burn calories might even be more difficult. There’s a sweet balance between calories in and calories out – you have to eat the right amount and you have to burn the right amount.

For most people, I don’t really recommend counting calories all day. (See How many calories should I eat to lose weight?) If you eat well balanced meals and stay away from sugars and sweets, you’re not going to need to worry too much. What you do need to worry about is how you are going to burn those calories – and that is where these tips to exercise for losing weight come in.

Getting the Most Out of Your Workout

If you want to get the most out of your workout, here are some tips:

1. Do Aerobic Exercise: Aerobic exercise is the kind you do that gets your lungs and heart working out the same time as the rest of your body. Examples include walking briskly, jogging, swimming, or even doing dance aerobics. Our article on best exercises to lose weight will give you a good overview of the ones you should be starting out with.

2. Do Some Strength Training: While you can see great results with aerobics alone, chances are eventually you’re going to get to a point where that gets boring or you still have a few “trouble spots” where you can’t get the weight to fall off. This is where strength training comes into play. Examples of these types of exercise include weight lifting, kettle bell exercises, resistance bands, and more. Not only do these exercises help with building muscle, but some believe they can help speed up your metabolism as well.

3. Routine, Routine: It doesn’t really matter what time you exercise each and every time – what matters is that it is the same time. If you get your schedule to a point where working out is as automatic as getting out of bed in the morning, you’re going to find it is much easier.

4. Push Yourself: We have a tendency to not really want to go out of our comfort zones. You might be exercising for 10 or 15 minutes and then start to get tired and so either slow down or take a break. Unfortunately, this isn’t going to help you lose weight! While I don’t feel that it is necessary to go to extreme lengths where you may injure or hurt yourself, it is important that you go beyond your comfort level.

5. Hire a Trainer: You’re going to see a lot better results if you work with a trainer than in you work on your own. A lot of people think it’s ridiculously expensive or it needs to be a long term commitment – but sometimes some gyms provide them as part of your plan, or you can hire one for a couple of weeks to help you get on the right track. While I don’t think you should spend money on diet plans, I do think hiring a trainer is a worthwhile investment. In fact, here’s a coupon code you can use: Three, 50-minute personal training sessions at 24 Hour Fitness for only $119! Use coupon code 8AFZGH6J8Y – for less than $40 a session you can get in the right direction. Though, you may want to check out some of their other plans too – they’ve got a few good deals if you think working out at the gym is something you want to do on a regular basis.

6. Increase How Often You Exercise: Three times a week is a good start, especially if you are really out of shape and have a crazy schedule. But after two or three weeks you might want to step it up to four times a week or even five times a week. As long as you’re eating enough, this should also help you lose weight more efficiently.If you’re not getting in a full blown workout, make sure you’re at least active on those days, such as walking or taking the stairs or doing some type of physical activity.

7. Bring a Friend: Sometimes having a friend along will help motivate you to not give up and to keep going. You’re more likely to blow off going to the gym by yourself than you would if you are supposed to meet a friend there.

8. Start Off Slow: You’re not going to be a world class athlete in a week, so starting off slow will help you get up to speed more gradually and without risking injury. For example, you might want to start off just by walking for a few weeks, then move on to cycling or doing an aerobics program.

9. Do Something You Enjoy: Staying active and fit should be fun, so it’s important to find something you enjoy. Maybe you’d rather take kick boxing or martial arts classes instead of swimming laps in a pool – and that’s okay. Consider doing things like hiking, kayaking, joining a softball team or other activities that interest you.

10. Wear the Right Clothes: When you exercise, it’s a good idea to have clothes that are comfortable and easy to move in. Investing in a good pair of athletic shoes will make it easier on your feet. The better you feel, the more likely you’ll stick to it.

Do you have any other exercise tips on losing weight to share? Leave your thoughts in the comments section below.

This is an excellent question, because many people cannot always participate in the obvious choices such as walking, running, or cycling as most exercise programs suggest. Fortunately, there are still many ways to get in shape even if you are unable to do some of these activities. Many people who are wheelchair bound or rely on the use of stairlifts can still find ways to be active that can help promote better health.

The first thing to do if you haven’t done so already is to check with your physician or physical therapist to see what recommendations they may have to make. Many physical therapy centers offer special instructional classes and programs to help you exercise more comfortably and safely. Your doctor will understand the scope of your illness or disability and be able to determine what activities can be done safely without putting any risk to your health.

Wheelchair users can often benefit from doing exercise that works out their upper body to improve strength, cardiovascular health, and endurance. NCPAD, the National Center on Physical Activity and Disability, wrote an interesting article about how the rise of motorized wheel chairs may be linked to obesity for some who do not exercise regularly. If your doctor approves, using a manual chair three times a week for 30 minutes or signing up for wheelchair team sports may be excellent ways to help reduce your risk for weight related diseases such as heart disease or diabetes.

Arthritis or knee injuries are other conditions that can make many exercises and activities painful or difficult. Swimming and water therapy may be excellent choices for you in this case, as they help displace the weight from your joints – you can also rely on the use of flotation devices and still workout your arms and upper body.

There are also many DVDs and videos that you can try to do in the comfort and privacy of your own home. Sit & Be Fit is just one of the many popular programs that incorporates exercises that are all done while sitting.

It’s important to remember that neither exercise or diet alone can help you lose weight. In order to live a healthier lifestyle you need to combine both a healthy diet full of a variety of foods from all of the food groups and make sure you get at least 3 sessions of 30 minute activity where you increase your heart rate. While it may seem like it takes forever or you may not see instant results, you will likely see a great improvement over several weeks not only in your weight, but also how you feel.

Do you have a disability? What types of exercises do you find to be the most beneficial?

There are basically two reasons why men are prone to building up fat in that region. The first comes down to good old fashioned diet and exercise. When your body doesn’t get the right foods and you don’t exercise, you’re sure to see extra fat build up somewhere in your body. For some, it’s in their thighs or a build up of belly fat – for many men unfortunately it is in their chest area.

The second cause of man boobs comes from a hormonal imbalance, which is absolutely normal in adolescents and in general is not a huge cause for concern unless other related health problems are present, in which case it would be best to speak to a physician.

So if you want to lose that chest fat, what’s a guy to do?

Eat Right: It’s hard to know what a healthy diet consists of. There’s a lot of misinformation out there. If this is your first time to the site, you should check out our free diet ebook that will break down how to eat well and healthy for you. Basically, for most, cutting out extra unnecessary fat, calories, and sugar and eating balanced meals from all of the food groups is the secret ticket and “magic formula” for losing weight.

Aerobic Exercise: In order to lose fat in one area of your body, you’re going to need to workout the rest of your body too. Your body needs to burn fat all over in order for you to see any results – otherwise it will just keep storing it in the areas you don’t want it. So do aerobics for at least 30 minutes three times a week. Activities such as swimming, jogging, dance aerobics, and others are all good examples to get started.

Chest Exercises: Once you’ve got the aerobic activity down, you can start adding (not substituting) exercises that will work out the muscles in your chest and upper arm areas. Push-ups are a good one to begin with, as is rowing, bench pressing, and other strength and endurance type exercises that work out your upper body. A fitness class at the gym or a consultation with a personal trainer may give you the insight you need on what exercises would be the most suitable for you.

Reduce Stress & Get Enough Sleep: Okay, so we all know cutting out and reducing stress and getting enough sleep isn’t that easy to do. But if you can manage to figure out ways to do this it will greatly help when combined with the above activities. When we are tired and stressed out, our bodies produce more insulin and cortisol – and this makes dieting and exercising a lot harder than it really needs to be!

Don’t Drink Alcohol: Alcohol not only has a big effect on sugar cravings, unneeded calories, and gaining weight, but it can also wreak havoc on your hormone production and liver.

Take the Right Vitamins: Before taking any vitamin supplements, you should always check with your doctor as well as make sure you’re actually in need of them if you are not getting enough through your diet naturally. It is just as bad to have too many vitamins as it is to have too little! In general it is believed that taking zinc, vitamin C, and omega 3 acids (common in salmon) can all have positive effects on improving testosterone production if there is a deficiency. Again though, when taking vitamins and supplements you should always make sure it is really necessary. Beware any claims for “miracle cures” out there.

If you’ve been struggling with losing weight in your chest region and reducing and losing fat in those areas, hopefully these tips on getting rid of man boobs will help all you guys out there. If you have any questions or suggestions on what has worked for you or someone you know, comments are always welcomed and appreciated below.

The most important thing to consider is how to prevent injury. Doing proper warm ups and stretching make a huge difference. By strengthening your leg muscles and hamstrings you will be much less likely to be at risk for injury. If you do happen to get injured, treatment usually consists of rest, applying ice, compression and elevation of the strained muscles. For severe injuries, crutches or further treatment may be necessary.

Here are some of the symptoms to look out for in case you are concerned whether you might have pulled your muscles:

• Tightness in the thighs
• Sharp shooting pain in the back of your upper legs
• Swelling occurs either immediately or within a few days
• Pain in the upper leg when walking or bending the knees

Speaking to a fitness trainer, physical therapist, and physician will be able to help you determine the severity of the injury and what methods of treatment would possibly be the most beneficial.

For many people, prevention is key in helping make sure you do not get hurt or strain the muscles in your upper legs. Doing proper warm up exercises and stretching will help with making sure that they do not get quickly overworked or strained. While there are many that can be done with the use of exercise machines and gym equipment, we’ve listed some below that can be done anywhere – anytime, even at home.

Here are some popular hamstring exercises that may be of benefit to you:

Basic Stretch: This is an easy one for beginners. Simply sit on the floor with your legs spread out straight in front of you. Then slowly lean in so that your chest touches the tops of your thighs and your fingers come close to touching your toes. Hold the position for 30 seconds and slowly come back up.

Leg Raises: Kneel on the floor on one knee. Extend your other leg straight back and slowly raise it towards the ceiling. Raise it as high as you can without straining or twisting your body. Repeat for both sides in reps of 10.

Hip-Ups: This is an easy exercise to do for your hamstrings also. Simply lay on your back on the floor with your knees bent, and your feet a few inches away from your butt. Slowly raise your midsection up in the air for a few seconds and then slowly bring it back down. Repeat 10 times.

Lunges: Lunges are another way to exercise your legs and muscles. Simply stand straight up with your arms at your side. Then take one step forward, with your knees slightly bent, and hold the position for 30 seconds. Then slowly step back to standing position.

Stability Ball Exercises: Using a stability ball can be another way to exercise your hamstrings. The video below shows how to use one properly.

As always, you should speak to a doctor before doing any exercises or if you believe you may be in need of medical attention.

Have any hamstring exercises you’d like to share? Tell us about them in the comments below!

The good news is that you can lose belly fat simply by working out the muscles that are in your abdominal region. You don’t need to buy any expensive ab workout contraption or any thing of the sorts, as many of these exercises can be done right in the comfort of your home.

As I wrote in the exercises to flatten tummy post, sit ups, or crunches as they are often called, are not the best way to get a flat stomach. They are very difficult for many beginners in exercise to do correctly and not only will not help you see the results you want to see quickly, but also put you at risk for hurting your neck or back.

The first thing you need to do if you want to lose your belly fat is to incorporate regular aerobic exercise into your regular routine each week. There are many different types of aerobic exercises, but the best exercises to do if you want to see a huge improvement in your waistline and midsection areas are the exercises that workout your entire body. While walking briskly is an excellent example of aerobic exercise, it mostly only concentrates on your legs. Doing aerobics such as dance aerobics or even an aerobic video that incorporates both lower body and upper body will likely help you see results more quickly.

Here are some other exercises to help you lose belly fat quickly:

Hula Hoop Exercises: It may seem silly at first, but since doing hula hoop exercises focuses mainly on your waistline, it can be a great way to give your stomach muscles a workout. Our guide on hula hoop exercises can help you learn more about it. While you will need to buy a hula hoop most likely to get started, they can be found in many sporting goods stores or ordered online inexpensively for around $20-$30.

Trampoline Jumping: Jumping on a trampoline can give your a good workout for your entire body. You can get a mini trampoline or even use an old mattress on the floor in safe place if buying a trampoline is out of your budget. Doing this for just 5-10 minutes a day can make a huge difference!

Traditional Ab Exercises: There are many other exercises that strengthen and tone your abdominal muscles that can be done in conjunction with aerobic exercises. You’d be surprised that you can workout your stomach muscles just by reaching above your head and bending down to touch your toes! Doing these ab strengthening and toning exercises will help turn that belly fat into muscle. Our article on 10 Easy Ab Exercises will help you get started on incorporating these into your regular workout routine.

If you do these things and combine it with a healthy diet, you will likely see gradual results in just a few weeks, and within 2 months you’ll definitely notice a huge difference in not only how you feel but your appearance as well.

Have any other suggestions for best exercises to lose belly fat? Share your thoughts in the comments below.

Ironically the best exercise to strengthen and tone those ab muscles in not the one that is the most recommended or thought of first. Many people believe doing sit ups or “crunches” work out your abdominal muscles, however they do not always work for several people because the stomach muscles are not exercised in the right way.

Wanting a flat stomach is of course very natural, especially when we see so many supermodels who have a flat tummy and “six pack abs”. However, for some it may be a little more difficult than for others. Having a perfectly flat stomach may simply not be possible. Women who have had children for example may find it very difficult to flatten their tummy, especially if they have had several children and over time have not lost the weight in their midsection. It’s important to know that no stomach needs to be perfectly flat and that often the supermodels you see with those perfect stomachs have undergone plastic surgery in order to do so. I would never recommend plastic surgery however – having strong and healthy stomach muscles is far more important than a flat tummy.  Even if you cannot get your tummy perfectly flat, you can help tone and improve it and know that you tried your best with several of these easy ab exercises.

Here are Some Simple Ways to Flatten Your Tummy:

1. Hula Hoop Exercises: Hula Hoop exercises have become increasingly popular and are an excellent way to give your abdominal muscles exercise. Weighted hula hoops can help increase the results you see as well. To get started in hula hoop exercises, reading our guide on hula hoop exercises basics will teach you everything you need to know, including choosing a hula hoop and creating a workout plan. It should be noted that if you have neck or back problems, doing hula hoop exercises may not be right for you, so be sure you always consult with your physician before starting any new exercises if you have any concerns.

2. Mouse Squeezer Ab Exercise: I am sure there is a much more technical industry recognized name for this exercise, but I am not sure what that is. Basically it is like a push up, except you are not using your arms, but your stomach muscles. You lay on the floor flat on your stomach with your hands at your sides and your feet slightly apart. You then use your stomach muscles to lift your stomach off the floor – high enough for a mouse to squeeze under.

3. Reverse Curl: The Reverse Curl can help you strengthen and tone your stomach muscles. Basically you lay on your back on the floor with your arms at your sides and your legs together. You then pull your legs up to your chest and chin, concentrating on using your stomach muscles instead of your leg muscles.

4. Aerobic Exercise: While aerobic exercise often concentrates on the entire body, aerobic exercises are the best way to lose weight and that includes your stomach. So be sure that in between doing the three exercises listed above, you also get in the recommended 30 minutes of aerobic activity three times a week.

5. Healthy Diet: You can do all the exercises in the world to flatten your tummy but if you do not combine them with a healthy and balanced diet, it will be difficult to get that bathing suit ready stomach you’ve been hoping for. The Lose Free Diet will help you get started in losing that tummy fat by cutting out sugar, refined grains, and overall improving your diet without any starvation or crazy diet. Best of all, it’s 100% free!

While getting a flat stomach usually isn’t instant, if you follow everything you read about here, you will definitely see results just in time for summer and when most swimming pools open, meaning you may just be able to wear that bikini or swim suit you’ve been hoping to!

Have any suggestion for simple ways to flatten your tummy? Share them in the comments below!

Here is a brief explanation of the 5 Basic Components of Physical Fitness according to the CDC (Center for Disease Control and Prevention)

Cardiorespiratory Endurance: The word cardiorespiratory, as the part of the word “cardio” and “respiratory” suggest involves your heart and your lungs. Basically Cardiorespiratory endurance is about how well your body delivers the oxygen needed for physical activity. Aerobic activity is often referred to as “cardio” exercise. Aerobic exercise can help many people lose weight quickly, as well as strengthen their heart and lung performance.

Muscle Strength: Muscle strength, as it sounds, is the amount of strength a muscle has when being used. Muscle strength is what makes it possible to lift a heavy object or do a push up. Muscle strength can be improved by weight lifting, but must be done properly in order to ensure that injury does not happen.

Muscle Endurance: Very important to muscle strength is muscle endurance. Muscle endurance is the ability for one to use their muscle strength and repeat the use of the muscle for an extended period of time without losing muscle strength. Being able to exercise without losing muscle strength shows that the muscles are healthy and functioning properly.

Flexibility: Flexibility is being able to move joints easily and in their entire scope of movement. Healthy joints and exercising regularly can help you improve your flexibility. Stretching when working out can help improve flexibility and reduce the risk of injury when exercising.

Body Composition: Body composition is the last of the basic components of physical fitness and is often commonly known as BMI, or Body Mass Index. In short, Body composition is the amount of body fat a person has compared to their total weight. It is relatively easy to calculate your bmi. The better your physical fitness is, the less amount of body fat you have compared to the rest of your weight. A higher body composition may indicate an increased risk for weight related health problems.

If you decide to undergo physical fitness testing, you may be asked to do a running test, a push up test, a sit up test, a sit and reach test, and also your body composition will be measured. Learning about these 5 basic components of physical fitness can help you improve your overall fitness and ability and get the most of your workout routine while minimizing the risk of injury. Speaking to a personal trainer or fitness expert can give you further insight in understanding the components of physical fitness.

There are basically two types of exercise: aerobic exercise and anaerobic exercise. Both types of exercises are good for you, but they do not always help you lose weight quickly! In general, the best exercises to lose weight quickly are aerobic in nature, since they will not tire you out as quickly and also will help improve your stamina.

It is most important to remember that if you are very out of shape, it’s best to start off slowly. If you find yourself out of breath just by walking up a flight of stairs for example, you may want to start off with taking regular walks around your neighborhood or in a park for example at first. Doing this for two week straight will get you in shape to start more challenging exercises that will help you lose weight faster.

Here are some of the best exercises to do for losing weight fast:

1. Dance Aerobics: Dance aerobics gets your heart rate and your lungs working and pretty much every part of your body will get a workout. This can help you lose weight and start seeing results within just a few weeks of doing it regularly between 3-4 times a week.

2. Cycling: Whether you decide to ride your bicycle on a bicycle trail (be sure you wear a helmet!) or to cycle on a stationary bicycle while watching TV, cycling can help you see results quickly as well.

3. Step aerobics: Step aerobics can be helpful for losing weight quickly. There are many step aerobics videos available, and you don’t necessarily need to buy a special “stair stepper” to do the exercises – any solid box that is stair height and can support your weight will work.

4. Swimming: Swimming is a fantastic way to get an entire body workout. You can start off by swimming laps, or join a swimming group class near you.

5. Jumping Rope: Jumping Rope exercises both your legs and your arms to give you a good workout. To jump rope effectively, you will want to make sure you are not jumping too high or landing too hard.

By doing any of the above aerobic exercises three times a week, you will be able to lose weight effectively and burn the fat and calories your body does not need. When combined with a healthy balanced diet, you will start seeing small results in just a few weeks – maybe your pants will become loose or fit better, and you will definitely start noticing that your energy has improved as well! Once you have found success in aerobic exercises, you can then start incorporating anaerobic exercises such as weight training and others into your regular workout routine.

Have any other suggestions on exercises to lose weight quickly? Share them in the comments below.