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10 Natural Remedies to Get Rid Of High Blood Pressure

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Do you have high blood pressure? Are you in search of ways to deal with this health issue naturally? Look no further, these 10 natural remedies are just perfect to get rid of high blood pressure.

Before we list out these 10 natural remedies to get rid of high blood pressure, we would explain what high blood pressure is, symptoms and the causes of high blood pressure below.

What is high blood pressure? This is a condition whereby the pressure of your blood against your artery walls is constantly too high. This can lead to serious heart conditions that can lead to death if not treated.

Causes of high blood pressure

The exact reason or reasons for high blood pressure are still left undiscovered.

However, several things may play a role in one having high blood pressure. These factors are:

Stress

Genetics

Being overweight or obese

Old age

The family history of high blood pressure

Lack of physical activity

Too much consumption of alcohol

Too much salt in your food

Chronic kidney disease

Sleep apnea

Adrenal and thyroid disorder

Symptoms of High blood Pressure

One of the major issues that could lead to death is that the symptoms of high blood pressure may not be evident.

As a matter of fact, a large percentage of people with high blood pressure may not know they have this health condition.

Therefore, it is very important to go for regular check up to check your blood pressure level.

However, an extremely high blood pressure level can present the following symptoms below:

Chest pain.

Irregular heartbeat.

Blood in the urine.

Problem with your vision.

Severe headache.

Confusion.

Fatigue.

Breathing difficulty.

Pounding in the chest, neck or ears.

Food to reduce high blood pressure

We all know we are what we eat, therefore it is only important to eat the right things to stay healthy.

So, what food can one take to reduce high blood pressure? See them below

Leafy greens

They are rich in potassium which includes: Spinach, Beet greens, Kale, Romaine Lettuce, etc. Potassium aids the kidneys to get clear away sodium through your urine.

This singular function helps to lower your blood pressure.

Berries

Berries are rich in natural compounds called flavonoids which are known to preventing high blood pressure and also prevent hypertension.

Oatmeal

They are high in fiber. They are also low in sodium and fat and this can lower your blood pressure level.

Bananas

Banana is a healthy source of potassium and potassium are known for reducing your blood pressure level.

Fish rich in Omega-3s

Fatty fish such as salmon and mackerel are rich in omega-3 fatty acids.

This omega -3 fatty acids can reduce the blood pressure level, reduce inflammation, and lower triglycerides.

Foods to avoid with high blood pressure

There are foods you should also avoid when dealing with high blood pressure. These foods are:

Foods that contain a high level of salts such as vegetable juices, deli meat, frozen pizza, canned soup, and bottled tomato products.

Sugar

Excessive sugar intake has been linked to high blood pressure.

Therefore, ensure you avoid it.

Alcohol

Taking a small amount of alcohol may have a way of reducing your blood pressure level. However, taking an excessive amount of alcohol can also increase your blood pressure level.

In addition, In addition, alcohol is filled with a large number of calories and this can affect your liver. Which can lead to weight gain?

You should note that being overweight or obese has been linked to high blood pressure.

Packaged fast food

People with high blood pressure should avoid packaged food which is filled with trans fats and high in saturated fat such as red meat, chicken skin, full-fat, etc.

These foods can lead to an increase in high blood pressure.

Here are the 10 Natural Remedies to get rid of High Blood Pressure:

Get rid of the fat

Your blood pressure increases as your weight increases. Being overweight has a lot of disadvantages and high blood pressure is one of them.

This is because being overweight can lead to disrupted breathing while you are asleep and this can lead to sleep apnea. While sleep apnea is also a cause of high blood pressure.

This explains why weight loss is one of the major ways of getting rid of high blood pressure.

Aside from shedding weight, you should also watch your waistline also. Having a lot of weight around your waistline can make you prone to high blood pressure.

Therefore, the ideal waistline for a man is not greater than 40 inches (102 centimeters).

While for ladies, the ideal waistline should not be greater than 35 inches (89 centimeters).

 

 

Use essential oils for high blood pressure

A study done in 2012 discovered that essential oil can be used to get rid of high blood pressure. Essential oil can be very effective when used alone or when used with other oil.

One of the essential oils that can be used to get rid of high blood pressure is clary sage which can be used to reduce anxiety and can be used for high blood pressure treatment.

You can also use citronella which can be used to get rid of stress and this, in turn, get rid of high blood treatment.

Also, bergamot essential oil can be used to reduce your heart rate and blood pressure. It works when it is diffused and inhaled for 15-60 minutes

You can also use Jasmine oil. This essential oil can help calm down your body while giving you positive emotions.

It reliefs you of stress, annoyance, anxiety, anger, and depression. This function automatically has an effect on lowering your high blood pressure.

Another important essential oil for high blood pressure is lavender oil. This is generally known for its therapeutic functions.

This oil has several health benefits such as: reducing heart rate and blood pressure. It also increases the amount of wave in the brain.

You can also make use of rose oil as high blood pressure treatment. This oil helps to deal with emotional and hormonal issues in the body.

Lemon oil can also one of the 10 natural remedies to get rid of high blood pressure. It is commonly used to treat heart-related issues such as heart palpitations, tachycardia, and heart attacks.

It also contains some strong antidepressant properties. These properties help to improve mood and also reestablishes the balance of emotions.

Valerian oil root is an essential oil that eases nervous tension, heart palpitations, insomnia, and hyperactivity. It is also great at calming your nervous system.

It is best to use this oil at bedtime in order to get a good night rest. This helps to get rid of high blood pressure.

These essential oils are very effective however, you should never take it orally. Instead, you are to infuse it into the air, or inhale it for breathing, or use it as a rub.

Reduce your sodium intake

A reduction in your sodium intake can go a long way in getting rid of high blood pressure. Reduction of your sodium intake can improve the health of your heart.

The reduction of your sodium intake varies from one person to the other. However, the standard measurement is to reduce it to 2,300 milligrams (mg) a day or less.

There are useful tips you should utilize to reduce your sodium intake and they are:

Reduce your intake of processed foods.

Ensure you read your food labels in order to know the food content.

Reduce it gradually. Don’t just cut down your food intake suddenly because you might fall back to taking even more salt. So, cut it gradually.

Reduce your stress

Extreme stress can lead to an increase in one’s blood pressure.

This is because extreme stress or chronic stress can lead to developing bad habits like eating unhealthy food, smoking and drinking much alcohol.

Therefore, it is important you reduce your stress level by doing the following:

Only focus on things you have control over. Stop thinking of things you can’t handle.

Identify what your stress triggers are and avoid them.

Make out time to relax and participate in activities you enjoy doing.

Practice the spirit of gratitude.

Use herbs for high blood pressure.

There are some certain herbs you can use to reduce high blood pressure. However, ensure you consult your Doctor before using these herbs below.

Celery

This is a well-known herb which you can use to get rid of high blood pressure, especially in China.

It has other health benefits which are:

Celery helps to regulate your blood pressure.

It reduces muscle spasms.

It contains antiseptic properties which help to relieve or get rid of urinary tract infection.

Celery also helps to reduce pain and discomfort from gout and arthritis.

Carrots

Carrot is a healthy vegetable which can also serve as an herb to get rid of high blood pressure. This is because carrots contain two types of coumarin glycosides.

These components can help decrease blood pressure levels by blocking the calcium channels.

Carrots provide other health benefits which are:

It promotes the health of your eyes.

It promotes a healthy heart.

Carrots also fights away cancer.

It improves your brain health and mental functions.

It improves digestion.

Basil

This is a delicious herb that can be used to improve the taste of food. Basil is used to lowering blood pressure. This is due to the chemical eugenol, which can be found in basil.

This may help in blocking certain substances that stiffen the blood vessels. Also, this can lead to a reduction of blood pressure in the body.

Cinnamon

It is also known that cinnamon can be used to reduce high blood pressure in the body.

Flaxseed

This herb is rich in Omega 3 fatty acids. It is known for reducing high blood pressure.

It provides other benefits of reducing serum cholesterol, acts as an antioxidant and reduces glucose tolerant.

Ginger

Ginger may also help in getting rid of high blood pressure.

It also helps in relaxing the muscles which surround the blood vessels.

Use garlic remedies for high blood pressure

Garlic is an herb which is well known for so many benefits. It helps get rid of high blood pressure due to the presence of allicin.

Garlic contains natural antifungal and antibacterial properties. It helps to reduce or lower your cholesterol level naturally. It boosts your immunity level due to the anti-bacterial properties.

Garlic also prevents cancer and cardiovascular diseases. Above all these, it can lower your blood pressure level without no side effects on your body organs.

 

You can eat 1 to 4 cloves of fresh garlic daily. But, if you don’t like the smell of the garlic, you can add the garlic to your dish.

You can also purchase pure allicin supplements. Ensure you take it according to the manufacturer’s dosage instructions.

If you go for a garlic extract, ensure you take 600 to 1200 mg divided into three doses in a day.

Take Beet juice

Beet juice may just be one of the natural remedies to get rid of high blood pressure. Other benefits of beet juice are that it promotes the health of your skin. This is because of the presence of vitamin c in this fruit.

It is a natural way to detox naturally. This is because beet juice flushes out every form of any form of a harmful substance in the body.

It also boosts your body’s energy and stamina. This is because beet juice aids in opening the blood vessels and therefore it improve the flow of oxygen in your body.

This simple act makes you feel more energetic and active.

It is also great for digestion. This is because of the presence of fiber in beet.

Plus, it is also rich in betaine, which is very beneficial to the health of your digestive organs.

Here is how to make beet juice

Get beet

Water

Preparations

Clean it up and cut it into pieces

Blend it and add water when needed

Pour out the juice and enjoy.

Quit smoking

It is general knowledge that smoking is bad for your health. It has so many negative side effects and one of such is the increase in blood pressure.

Therefore, it is only important you quit smoking to get rid of high blood pressure.

In addition, quitting smoking also provides some other benefits for your body which are: it improves the health of your heart and it improves the overall health of your heart.

 

Cut down on your intake of caffeine

Although there is no concrete evidence to show the effects of caffeine. However, long term intake of caffeine can slightly increase your blood pressure level.

Therefore, it is only smart or logical to reduce your caffeine intake to treat high blood pressure.

Increase your magnesium intake

Magnesium is a great mineral which can help to relax your blood muscles. It can also naturally get rid of high blood pressure in the body.

 Vegetables

So, you should take food rich in magnesium such as legumes, salmon, green leafy vegetables, etc.

In conclusion, ensure you follow these tips above and watch your blood pressure level reduce.

 

7-Day Thigh Fat Burning Workout Plan to Lose Thigh Fat and Get Toned Legs

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Of all the things people want to get rid of, fat is perhaps the most popular. Thigh fat, in particular, is a bane to a lot of women. This is why we brought up this 7-day thigh fat burning workout plan to burn thigh fat and tone your legs.

The exercises that we include in this 7-Day thigh fat burning workout plan are quite effective because they focus on your lower body.

When you stretch a muscle and put it to work, it increases its oxygen consumption and thus burns up more calories.

With your body burning up calories, you only have to make sure you are not consuming as much as you burn.

The resulting effect of this is reduced body fat!

 

 

 

7-Day Thigh Fat Burning Workout Plan to Lose Thigh Fat and Get Tone Legs

 

 

Since this 7-Day thigh fat burning workout plan is aimed at your lower body, you can expect to reduce thigh fat fast.

If you stay consistent with this routine and go beyond the 7 days, you will begin to burn fat even while at rest.

While you are executing this 7-Day thigh fat burning workout plan, be sure you are eating healthy.

 

This is extremely important as you don’t want to work hard to burn calories only to gain it back with meals.

Now, let’s get to the fun part and begin our routine.

 

 

7-Day Thigh Fat Burning Workout Plan to Lose Thigh Fat and Get Toned Legs

 

Day 1

  • Squats: 25 reps
  • Rest for 30 seconds
  • Jumping Jacks: 35 reps
  • Rest for 30 seconds
  • One leg squat with kickback: 15 reps
  • Rest for 30 seconds
  • High Stepping: 40 seconds
  • Rest for 30 seconds
  • Lunges: 20 reps for each leg
  • Rest for 15 seconds after each leg
  • Step Up: 30 reps (15 for each leg)
  • Rest for 30 seconds

 

 

7-Day Thigh Fat Burning Workout Plan to Lose Thigh Fat and Get Tone Legs

 

 

You will do 2 sets for this routine.

After you have completed all the individual exercises, rest for 60 seconds and start all over again.

When done, congratulations!

You have successfully started your journey to tone legs and get skinny legs.

 

 

Day 2

  • Jumping Squats: 25 reps
  • Rest for 30 seconds
  • Single Leg Deadlift: 20 reps
  • Rest for 30 seconds
  • Glute Bridge: 25 reps
  • Rest for 30 seconds
  • High Stepping: 40 seconds
  • Rest for 30 seconds
  • Backward Lunges: 20 reps for each leg
  • Rest for 30 seconds
  • Single Leg Circles: 30 reps (15 for each leg)
  • Rest for 30 seconds

 

7-Day Thigh Fat Burning Workout Plan to Lose Thigh Fat and Get Tone Legs

 

 

Complete 2 sets of these too to complete your 7-Day thigh fat burning workout plan day two. You are doing great. Keep it up!

 

 

 

Day 3

  • Box Squat: 20 reps
  • Rest for 30 seconds
  • Goblet Squat with weight: 20 reps
  • Rest for 30 seconds
  • One Leg Bridge: 25 reps
  • Rest for 30 seconds
  • Side Lunge: 40 reps (20 each side)

In case you don’t know how to do the side lunge, check this out.

  • Stand with your legs wide apart.
  • Now, lower yourself into a squat while leaning into one leg and leaving the other outstretched.
  • Make sure your feet remain flat on the floor all the while.

 

 

7-Day Thigh Fat Burning Workout Plan to Lose Thigh Fat and Get Tone Legs

 

 

Rest for 30 seconds

  • Box Squat Jump: 20 reps
  • Rest for 30 seconds
  • Bulgarian Split Squat Jump: 15 reps for each leg
  • Rest for 30 seconds

You will do 2 sets of this routine. These are exercises that burn inner thigh fat.

So, if that is your main aim, you can shoot for three sets of this Day 3 routine.

 

 

Day 4

Box Squats: 40 reps

This is a great exercise to lose inner thigh fat and tone the entire leg.

 

 

7-Day Thigh Fat Burning Workout Plan to Lose Thigh Fat and Get Tone Legs

 

You will be activating almost all the muscles in your legs which means you will be burning fat really fast.

Don’t let the number of reps scare you as you will be doing the repetition quite fast.

The box squat is a bit different from the traditional squat in the sense that you will not be dipping as low to the ground. You will only go as low as sitting on a bench.

When you are done, rest for 30 seconds.

  • Wall Sit: 30 seconds
  • Rest for another 30 seconds
  • Backward Lunge with Front Kick: 10 reps (each leg)
  • Rest for 30 seconds
  • Plie Squat Calf Raises: 15 reps
  • Rest for 30 seconds
  • Curtsy Lunge: 30 reps (15 each side)
  • Rest for 30 seconds
  • High Knee Toe Taps: 30 reps (both legs)
  • Rest for 30 seconds
  • Do 2 sets.

Today’s routine is a bit more demanding, but it might not feel so to you.

You ask why?

It is because you are getting stronger.

Your thighs might hurt while carrying out your daily routine.

That’s good news, they are burning fat by themselves!

 

 

Day 5

  • Single Leg Calf Raises: 30 reps (15 each side)
  • Rest for 30 seconds
  • High Stepping: 60 seconds
  • Rest for 30 seconds
  • Side Leg Raises: 60 reps (30 each side)
  • Rest for 30 seconds
  • Jumping squat: 20 reps
  • Rest for 30 seconds
  • Inner Thigh Leg Raises: 60 reps (30 each side)
  • Rest for 30 seconds
  • Inner Thigh Openers: 60 reps (30 each side)
  • Rest for 30 seconds

 

 

7-Day Thigh Fat Burning Workout Plan to Lose Thigh Fat and Get Tone Legs

 

 

 

After you have done these exercises, rest for about 1 minute and do another set.

You will notice the number of reps has increased.

Don’t let that bother you.

The exercises with 60 reps are fairly easy to do and you really need to work the muscles if you want to get rid of stubborn inner thigh fat. Get in! You can do this.

 

 

Day 6

  • Glute Bridge: 30 reps
  • Rest for 30 seconds
  • Backward Lunge with Knee Hop: 40 reps (20 each side)
  • Rest for 30 seconds
  • Box Squat Jump: 20 reps
  • Rest for 30 seconds
  • Curtsy Lunge: 30 reps (15 each side)
  • Rest for 30 seconds
  • Wall Sit: 30 seconds
  • Rest for another 30 seconds
  • Plie Squat Calf Raises: 15 reps
  • Rest for 30 seconds

 

 

7-Day Thigh Fat Burning Workout Plan to Lose Thigh Fat and Get Tone Legs

 

You will do 2 sets of this routine. It will get your muscles fired up and ready to burn calories throughout the day.

By now you will have started noticing a reduction in your thigh fat.

The muscles in your legs might still be hurting like hell but you can smile with the knowledge that they are burning fat for you.

Get a well-deserved rest and fire up for the final day.

 

 

Day 7

  • Pistol Squat: 10 reps (5 each side)
  • Rest for 30 seconds
  • One Leg Bridge: 40 reps (20 each side)
  • Rest for 30 seconds
  • Jumping Jacks: 40 reps
  • Rest for 30 seconds
  • One leg squat with kickback: 15 reps
  • Rest for 30 seconds
  • Bulgarian Split Squat Jump: 30 reps (15 each leg)
  • Rest for 30 seconds
  • Box Squat Jump: 20 reps
  • Rest for 30 seconds

 

 

7-Day Thigh Fat Burning Workout Plan to Lose Thigh Fat and Get Tone Legs

 

 

 

You will do 2 sets of this routine to complete your 7-Day thigh fat burning workout plan.

 

You feel tired from all the hard work during the week. Of course, you should, you have done really great for yourself. That is why you need to take the next day off.

Sleep is quite essential if you are embarking on a weight loss workout plan.

Don’t be tempted to do all the work at once. Doing that might overwork your muscles and cause an injury.

 

We are sure you don’t want to go through the pain and preventing yourself from reaching your weight loss goals.

If your aim is just to lose some thigh fat in a short time for whatever purpose, you might achieve that with this 7-Day thigh fat burning workout plan.

However, if you plan to really lose thigh fat and tone your entire legs.

 

If you also further want to keep it that way, the 7-Day thigh fat burning workout plan will not be enough at least not as is. You need to keep at it.

One way to do that is to continue these exercises in the 7-Day thigh fat burning workout plan.

That will definitely take you beyond the 7 days.

 

You will need to continue these exercises to burn enough fat to transform your legs into what you want.

 

 

7-Day Thigh Fat Burning Workout Plan to Lose Thigh Fat and Get Tone Legs

 

 

Conclusion

Now you know that if you want long-term change, you have to put in a long-term effort.

Without doubt, if you put in the work, you will get the results.

Keep in mind that only the exercise might not give you the optimum result.

You have to watch what you eat as well. Drink a lot of water too.

 

If you ask us, we’d say about 2 liters every day. Staying hydrated improves brain function and keeps you active.

Stay true to the 7-Day thigh fat burning workout plan and you will see the results.

Continuous iteration of the workout plan will definitely help you firm up your thighs and tone your entire legs. This is your chance to get your dream body, take it!

11 Best Full Body Kettlebell Workouts for Weight Loss and Flat Belly at Home

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Kettlebell Workouts for Weight Loss -The kettlebell is one terrific equipment that can provide a full body workout. It is one of the most important pieces of exercise equipment that you should have at home.

It is a versatile weight that can give you a comprehensive full body exercise. Additionally, you can also use the kettlebell to perform an intense session of cardio workouts. This article will show you the best kettlebell workouts for weight loss. All these exercises can be performed right at home.

These kettlebell workouts for abs, weight loss, and flat belly can be done right at home.

They are simple to perform. However, before we proceed to the best kettlebell workouts for weight loss, it is important you know about the kettlebell workout benefits.

 

 

11 Best Full Body Kettlebell Workouts for Weight Loss and Flat Belly at Home

 

 

Benefits of Kettlebell Workouts

There are lots of benefits that you can enjoy from performing kettlebell workouts for weight loss.

They are well known for their effectiveness in improving core power, flexibility, overall body strength, coordination, and balance.

 

Kettlebell workouts also help to melt fat while sculpting lean and healthy muscles.

Below are some of the amazing benefits of Kettlebell workout to burn fat and build muscle.

  • Boosts strength and combines cardio
  • Also improves functional strength. This helps with daily tasks and everyday life.
  • They are portable and compact.
  • Additionally, it is a fun, and versatile way to workout.

 

 

11 Best Full Body Kettlebell Workouts for Weight Loss

Now you understand the various benefits of Kettlebell workouts. It’s time to show you the best kettlebell workouts for weight loss that you can perform right at home.

These can either be kettlebell workout for beginners or even for experts.

Now dive in as we show you the 11 best full body kettlebell workouts for weight loss.

 

1. Kettlebell Swing

The kettlebell Swing is arguably one of the most popular kettlebell workouts for weight loss.

It is an high-intensity interval exercise that helps to burn fat and also boosts your cardio fitness.

Additionally, they also build power and strength.

Explained below is a guide on how to perform the kettlebell swing.

 

 

Kettlebell swing - kettlebell workouts for weight loss

 

 

Instructions

  • Begin by placing the kettlebell on the floor in between the feet. Your feet should also be apart at shoulder-width.
  • Slightly bend at your knees and grab the kettlebell.
  • Now create momentum by pulling it backward between the legs.
  • Then drive the hips forward and also straighten the back and then bring your kettlebell upwards just towards shoulder height.
  • Bring back the ball downwards between the legs and continue the movement.
  • Perform 15 reps of this workout.

 

 

2. Kettlebell Deadlift for Weight Loss

This is another great kettlebell workout for weight loss that you can perform right at home.

The kettlebell deadlift works both the upper and lower body at the same time.

Some consider the deadlift a good alternative to squat workout.

Whatever you think, the kettlebell deadlift is one workout that should be included in your daily routine.

 

Kettlebell deadlift for weight loss

 

 

Instructions

  • Begin by placing the kettlebell in between the feet.
  • Push the hips backward and ensure you do not bend your knees as you go for the handle.
  • Let your shoulders be slightly above hip height, and thereafter relax your hips and grab the kettlebell.
  • Now squeeze the handle of the bell hard.
  • Ensure your back is flat and your chin tucked.
  • Then use your feet to push into the floor to get the hips through.
  • Ensure your hips and knees return upwards at the same time.
  • Perform 3 sets of about 10-15 reps.

 

 

3. Kettlebell Squats

The kettlebell Squats not only helps you lose weight, but it is also effective for toning your glutes.

Though it can be done using a dumbbell, the kettlebell is more effective to perform this squat.

It is also known to improve the strength and mobility of the legs, lower back, and hips.

 

Best Full Body Kettlebell Workouts for Weight Loss

 

Instructions

  • Begin by standing with your feet wide apart. Your toes should also be pointing to the front.
  • Grab a kettlebell just in front of you and ensure your palm is facing towards you.
  • Lift your chest, and squat until the thighs are at a parallel to the floor.
  • Pause for some seconds. Rise up to the previous starting position.
  • Perform about 20 to 25 repetitions.

 

4. Kettlebell Lunge Press

The kettlebell lunge press is another fantastic kettlebell workout for weight loss.

It is a simple, yet effective full body workout.

This exercise not only helps you lose weight, but it also adds strength to your body.

It works your arms, back, glutes, core, shoulders, and legs. Below is a guide on how to perform the kettlebell lunge press.

 

 

Kettlebell Lunge Press for Weight Loss

 

 

 

Instructions

  • Begin by standing straight and hold the kettlebell’s handle using both your hands just in front of you.
  • Bring your leg forward as if in a lunge using the left leg.
  • At the same time, use your right arm to raise the kettlebell upwards towards the sky.
  • Bring back your legs to the standing position and lower the kettlebell towards your chest.
  • Perform about 12 to 15 repetitions on each leg.

 

 

5. Kettlebell Russian Twist for Belly Fat

The Russian Twist is another effective kettlebell workout for weight loss.

It also helps to work your entire core area.

Additionally, this exercise also works your biceps, lower back, abdominals, shoulders, and forearms.

Explained below is a guide on how to perform the kettlebell Russian Twist.

 

Kettlebell Russian Twist for Weight Loss and Flat Belly

 

 

Instructions

  • Begin by sitting on the floor and let your feet be in front of you.
  • Grab the kettlebell and bring it to your chest.
  • Bring up your feet from off the flow. Float your feet in the air.
  • Now twist from side to side.
  • You should feel the burn on your abs after about 5 reps.
  • Perform about 15 to 20 reps.

 

6. Uneven Push-Ups with Kettlebell

As you might have guessed, this is simply an advanced variation of the popular push-up workout.

This exercise is more effective and engages even more muscles than traditional push-up.

It is very simple to perform and can be done with the use of a kettlebell.

Explained below is a guide on how to perform one of the best kettlebell workouts for weight loss.

 

Uneven Push-Ups with Kettlebell for Weight Loss and Flat Belly

 

 

Instructions

  • Assume the basic push-up position. Place one hand on the kettlebell and the other hand on the floor.
  • Make sure your hands are apart at about 12 inches.
  • Your feet should also be together, and the shoulders to the feet should be a straight line.
  • Bring down your body just like the traditional push-up. Tighten your abs at the same time.
  • Push your body back up to the starting position.
  • Still assuming the push-up posture, remove your hands from the kettlebell and bring it to the other hand.
  • Place the other hand on the kettlebell and perform the same movement.
  • Perform movement about 5 to 10 times on each hand.

 

7. Kettlebell Half Get-Up

The half Get-Up is another effective kettlebell workout for weight loss.

Apart from helping to burn body fat, this exercise also helps to strengthen your core.

Additionally, it also improves your mobility in your legs, shoulders, and hips.

The half get-up workout can also improve your posture.

Explained below is a guide on how to perform this exercise.

 

Kettlebell Half Get-Up for Weight Loss and Flat Belly

 

Instructions

  • Begin by lying down with your face facing up, legs stretched straight.
  • Grab the kettlebell with your right hand and raise it straight just above the shoulder.
  • Bend the left knee and put your foot on the ground. Also, prop yourself upwards on the left arm.
  • Ensure the weight is in line with the shoulder.
  • Now sit upwards till your back form a straight line.
  • Reverse this movement and return to the starting position to make it one rep.
  • Perform 5 reps on each side.

 

8. Around the World Exercise with Kettlebell

Also known as Slingshot or Kettlebell Circles, the Kettlebell Around

The World workout is another great kettlebell workout for weight loss.

The workout helps you lose weight, strengthens your core, and also improves stability and balance.

This exercise will help your body to keep burning calories all day.

 

 

Around The World Exercise with Kettlebell for Weight Loss and Flat Belly

 

 

Instructions

  • Begin by standing tall and pull your belly button inward toward the spine.
  • Use one hand to grab the kettlebell just in front of the hips.
  • Then bring the kettlebell around you behind the body and move it to the opposite hand.
  • Continue rotating the body ten times in a direction. Then reverse the movement and also perform 10 times in the opposite direction.

 

9. Kettlebell Toe Touch

If you want sleek and strong abs, then incorporate the toe touch workout into your exercise routine.

This workout majorly targets the shoulders and abdominal muscles. It is one sure way to get a flat belly.

Explained below is a guide on how to perform the kettlebell toe touch.

 

Kettlebell Toe Touch for Weight Loss and Flat Belly

Instructions

  • Begin by lying on the ground and stretch your leg up into the air.
  • Use both hand to grab the kettlebell overhead.
  • Breathe out, bring up your upper body from off the floor. Thereafter, reach the kettlebell just toward your toes.
  • Breathe in, and bring your shoulder blades back to the floor.
  • Perform about fifteen toe touches.

 

10. Kettlebell Renegade Row

This is an effective full body exercise that also helps you build upper body strength.

Renegade row adds strength to your core and also improves your balance.

It is indeed a powerful movement that engages the core, legs, back, and glutes.

 

 

Kettlebell Renegade Row for Weight Loss and Flat Belly

 

 

Instructions

  • Begin by placing 2 kettlebells just at about shoulder-width apart.
  • Assume a push-up position just on top of your kettlebells as you grab the handles.
  • Ensure your body is straight from the head to the toes.
  • Push into the floor with your left hand and left foot and bring yourself up using the right.
  • Bring down the kettlebell and perform the same movement on the other side.
  • Begin with 5 reps on each side and as you progress, you can increase it to 15.

 

11. Kettlebell Windmills

This list cannot end without mentioning the kettlebell windmills.

It is one of the best kettlebell workouts for weight loss.

This workout adds strength to your core, glutes, and also shoulders.

It is a good workout routine to lose weight at home.

Explained below is a guide on how to perform the windmills.

 

Kettlebell Windmills for Weight Loss and Flat Belly

 

Instructions

  • Begin by standing with the feet just wider than hip-width apart.
  • Your legs should also be straight and grab a kettlebell in one hand.
  • Bring the kettlebell up just over the shoulders and make sure your arm is straight.
  • Your back should also be flat.
  • Thereafter, bring down the kettlebell towards the other foot.
  • Rise up again and continue the movement for about 15 times.
  • Thereafter, switch sided and perform the same movement on the other side.
  • Ensure your belly button is tight towards the spine all through this workout.

 

 

11 Best Full Body Kettlebell Workouts for Weight Loss and Flat Belly at Home

 

Conclusion

The kettlebell is one piece of fitness equipment that you should have in your home.

It is one equipment that gives you endless benefits.

These kettlebell workouts for weight loss are the best exercises you can perform just by using a kettlebell.

Try them out, and you’ll be glad you did.

Neck Pain Exercises: How to Get Rid of Neck Pain at Home

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Have you ever had neck pain before?  Oh my! it’s almost unbearable. It’s one situation that can make a grown man cry. This article will show you the various neck pain exercises that will help you get rid of neck pain.

Neck pain renders you almost helpless and very irritable.

You can’t seem to do something as simple or easy as turning your head around or sideways.

Little wonder ‘a pain in the neck’ is often used to describe someone or a situation that’s annoyingly frustrating which you seem unable to know how to cope with.

 

 

Neck Pain Exercises - How to Get Rid of Neck Pain at Home

 

 

Neck pain varies in intensity, largely dependent on the cause(s).

Sometimes, you could have a sore neck, pain extending from the neck to shoulders and even upper chest region.

Other times you could feel pains in your arms.

Majority of these symptoms that indicate neck pain is treatable once you’re able to ascertain what must have caused the pain.

In order to get rid of neck pain, neck pain exercises, facial exercises, and neck pain treatment are brought to the table.

To further make it easier, I will be talking about how to get rid of neck pain fast at home.

 

Nobody wants to have neck pain for long especially when the causes and symptoms can be easily noted and solutions gotten.

Like all health conditions, before treatment, the underlying cause or causes and possible symptoms are noted.

 

This is the best way to proffer the quickest solutions.

In this case, before getting to know how to get rid of neck pain fast at home, we will first look at the causes of neck pain.

 

NECK PAIN CAUSES

Before getting to the causes of neck pain, the structure of the neck is of the essence. The neck structure will first give us an understanding of how the neck is formed and how it functions. That way, the possible causes of neck pain will be better understood and appreciated.

If I were to describe the neck, without any of the ambiguous medical jargon, this will be it; the neck is like a stick that’s crisscrossed by smaller sticks stacked on top of each other.

The main stick is called the spinal column and the smaller sticks stacked on top of each other are called the vertebrae.

The spinal column, provides support for the head and the cord, linking the neck to all the nerves throughout the body. It is through this link that messages and sensations such as pain get to the brain.

These smaller bones are linked by facet joints, which together with the muscles allow the head to be moved around and sideways.

Between the smaller sticks called the vertebrae are the discs.

The discs give the spine flexibility as well as absorbs shock at impact.

When any of the discs shifts from the natural position, the neck will start experiencing discomfort.

With this understanding, let’s now look at the possible causes of neck pain.

 

Neck pain is of two types: the non-specific neck pain and the specific neck pain.

Non-Specific neck pain is often caused by unknown factors or reasons that are not obvious.

Sometimes, your neck starts feeling stiff other times you experience sore neck for no obvious reasons.

Then the other type of neck pain caused specifically by certain conditions or lifestyles, which if you want to know how to get rid of neck pain fast from home, you need to be aware of.

 

The neck is held and kept in an upward position by the muscles of the neck.

A muscle strain occurs when one of the tendons of the neck gets stretched strained too far and a tear occurs.

Music strain is also known as Muscle Pull and varies in intensity. It usually heals in a few days.

Muscle strain causes severe neck pain is usually caused by prolonged wrong sitting positions.

Sitting for hours, hunched over a desktop or mobile device, reading in bed or minor things like gritting your teeth can trigger muscle strain which will, in turn, lead to neck pain.

Also, lifting of heavy objects can cause overexerting the muscles of the neck which will lead to muscle strain.

Holding your phone between the neck and shoulders for an extended period.

Engaging in a new neck exercise regimen can cause muscle strain or pull as the neck muscles are unused to that motion.

Sleeping in an awkward position, having a collision or a fall can lead to muscle stress which invariably causes neck pains.

 

 

The neck is very vulnerable, as such, any injury to the neck can lead to severe neck pain.

Accidents, sports injury and activist that causes the neck muscles and tendons to move out of its normal form or position causes neck pain.

Automobile accidents that involve rear-end collisions often result in whiplash.

This is an injury to the neck that’s caused by sudden backward and forward movement of the neck.

 

As people age, it’s only natural that the muscles, ligaments, tendons, and joints experience the wear and tear associated with aging.

As the muscles get worn and weakened, this could sometimes lead to pains in some parts of the body the neck inclusive.

The joints aid in the movement of the bones.

So as age sets in, the worn joints, especially who do not engage in exercises that can get rid of neck pain, the muscles and joints become worn causing difficulty to move the neck to the left side or right side.

As old age sets in, osteoarthritis occurs which causes the joints cartilage, that part the joints to get worn

Thereby leaving the joints without much protection. This affects even the neck causing neck pain.

 

Pinched nerve otherwise known as compressed nerve occurs when there’s a herniated disc.

Like I explained initially, the smaller bones in the neck that are stacked on top of each other are called the vertebrae.

They are separated by cushions called the discs.

The discs have soft tissues which can get perforated when the discs move out of their position.

When this move in position occurs, the nerves get pinched or compressed resulting in severe neck pains.

 

Medical Conditions

Although most times neck pains are caused by the above listed, in some other rare occasions, neck pains can be pointers or indications of other medical conditions like;

 

  • Tumor
  • Infections
  • Inflammatory conditions
  • Congenital abnormalities
  • Rheumatoid Arthritis
  • Meningitis etc.

 

Neck Pain Symptoms

The most obvious symptom of neck pain is neck pain of course, but there are other symptoms of neck pain which will tell you that you’re experiencing neck pain.

And also help in making the decision of how to get rid of neck pain fast at home.

  • Stiffness of the neck
  • Neck soreness
  • The tightness of the neck muscles
  • Pain or weaken in the arm
  • Headaches that can cause pain to travel from the back of your head to behind the eyes and/or ears. This is otherwise called Tension headache
  • Difficulty moving tour neck from the left to the right or even rotating it.
  • Difficulty lifting tour arms or heavy objects
  • Radiating pain.

 

 

HOW TO GET RID OF NECK PAIN FAST AT HOME

Most neck pains are really a pain in the neck.

You may not need to visit the emergency room to treat the neck pain as there are neck pain exercise and remedies that you can use to get rid of Neck pain fast at home.

Due to wrong sitting positions, sitting for long hours at the desk, sleeping in the wrong position, hunching over our desktops and smartphones. These and other unhealthy lifestyle choices can in one or the other cause neck pain.

If you get neck pain a lot, you will need to know how to get neck pain relief fast at home.

To achieve that, use the following ways to learn how to get rid of neck pain fast at home…

 

One sure way you can learn how to get rid of neck pain fast at home is to know the different neck pain exercises.

 

Neck Pain Exercises: How to Get Rid of Neck Pain at Home

 

The neck stretching exercises can help to expand the elasticity of the affected neck joints as well as preserve the range of motions.

Thereby providing relief for the stiffness causing the neck pain.

Other neck pain exercises that can be used to get rid of neck pain fast at home include:

 

Side to side neck tilt:

  • You do this, by moving your neck slowly from the right to neck shoulder and back to position and from left to right.
  • Repeat this motion for five minutes.

 

Neck Tilt:

  • To do this, you sit or stand,
  • Then move your neck up and bring it down with your chin touching the upper part of your chest.
  • Continue with this motion for about five minutes.

 

Neck Turn:

  • Keeping your eyes straight,
  • Turn your neck slowly without moving your eye position.
  • Repeat this for about five minutes while changing sides.

 

  • Apply to Heat or Ice to the Painful Area

Use Ice on the affected area for the first 48 hours and then apply moist heat compresses.

 

Apply to Heat or Ice to the Painful Stiff Neck Pain at Home

 

 

 

  • Massage for Neck Pain Treatment Relief

How you can get rid of neck pain fast at home is also by having someone gently massage the painful area using a circular motion.

 

Massage for Neck Pain Treatment Relief

 

 

You can also get rid of neck pain fast at home by being active without making any sudden movements or jerking.

  • Essential oils for Neck Pain Relief

You can use a blend of essential oils to get rid of neck pain fast at home.

essential oils are known to have a soothing and calming effect.

 

 

 

Essential oils for Neck Pain Relief

 

Here are the essential oils:

peppermint oil, cypress oil, basil oil, lavender oil, and olive oil.

  • Blend a few drops of these essential oils and
  • Then add a teaspoon of the olive oil to it.
  • Then massage the blend into the neck for a few minutes.

 

Application of the cider vinegar is also how you can get rid of neck pain fast at home.

The Cider vinegar is known for its anti-inflammatory and anti-bacterial qualities.

 

Apply Cider Vinegar for Neck Pain Relief at Home

 

 

 

Directions

  • All you will need is a few drops of cider vinegar and a towel,
  • Soak the towel into the Vinegar and then place on the neck for about an hour.
  • This will provide relief from the neck pain.

 

 

  • Epsom Salt Bath for Neck Pain

Epsom Salt contains magnesium and sulfate which aids in the regulation of certain body enzymes.

Also, it’s been known to reduce muscle tension and stress.

 

 

Epsom Salt Bath for Neck Pain

 

How you can get rid of neck pain fast at home using the Epsom salt is this:

  • Get a cup or two of the Epsom salt.
  • Fill your bathtub to about three-fourths and then add the Epsom salt.
  • Soak in the bath for about an hour.

 

 

Neck Pain Exercises - How to Get Rid of Neck Pain at Home

 

 

Bottom Line

How you can get rid of neck pain fast at home has an endless list  and some other remedies  handed down through tales of old housewives

However, the above list of how you can get rid of neck pain fast at home has been tested. You can fully depend on it.

Also, in searching for how to get rid of neck pain fast at home, you may be tempted to think that your symptoms are indicators of a more serious ailment.

Although, it’s most likely that neck pains are brought about by stress, wrong posture, muscle strain or even stress. All of which can be treated using any of the neck pain exercises. You can also use other remedies on how to get rid of neck pain fast at home.

Be mindful of habits that can put a strain on your neck. Habits like hunching over your system or phones, bending over to shampoo or wash your hair.

Also, beware of habits like holding your phone between your neck and shoulders.  All these can give you a real pain in the neck.

If for any reason you do get neck pain, I’m very confident that you can get rid of it fast at home using the remedies mentioned here.

However, if your neck pain persists after one week, or even gets worse you should visit your doctor.

7 Worst Mistakes Women Make When Trying To Lose Weight

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Weight loss is that one thing every obese woman or man dreams of. It’s like ticking off an item from your bucket list. While some are able to maintain a strict diet and a program of physical exercise and get the results they desire, others are “lazier” when it comes to fighting against those extra pounds.

And then there are also those who in spite of the fact that they maintain a balanced diet and perform physical exercises, are not able to lose weight. Whenever they go up on that scale, the needle just stays put. No matter the category you’re in, there’s comes a time when you ask yourself one of the following questions:

Why am I not losing weight although I am eating healthier?
I have started exercising daily. Why am I still gaining fat?
Why have I become fat in the first place?
What am I doing wrong?

Need an answer? Here are 7 mistakes you are making that are probably keeping you from having a slim body:

1Have you established the right calorie intake for your body?

People tend to overestimate when it comes to counting calories. Let’s say that you established an amount of 2000 calories as being the necessary intake per day. You actually need 1800 calories and the rest of 200 calories are only an additional 20 pounds on your frame. Those 1800 can be divided into 3 meals of 500 calories each, for instance, and the 300 calories that remain can be used as a snack throughout the day.

2Staying active does not necessarily lead to calorie burns

You might feel that after a day of running errands you lost some pounds. The truth is that you only burn up to 400 calories, which is 1/10 of a pound. Short bursts of intense activities will help you burn more calories, so whatever you do try to increase the pace 1 minute out of every five so you can lose one third more calories.

3You are not aware of the food quantities you take in

The best way to have complete control over the food quantities you take in is to write down everything you eat. And while you do that, try to compare the amounts of food to different objects, so you can have a clearer image of how much you ate during that day. For instance, a fist for rice or a golf sized ball for nuts. This method is most recommended for nutritious foods.

4You are not doing your research before going out

If you have already chosen a restaurant to dine in, look up for their menu and see what foods they serve and what can you pick up for your diet. Check out nutrition facts on the Internet and choose what suits you the best.

5The portions of your treats are too big

Truth is that no one will ever follow a diet if it doesn’t include small amounts of their favorite foods. As a result, if you love ice cream, do not remove it from your diet. Instead you can eat a small portion once a week. This is a balanced recommendation simply because it avoids that moment when, after a long period of abstinence, you would end up indulging into large amounts of ice cream, ruining all the work you did so far completely.

6More crunches, less cardio

It’s a common mistake everyone makes when trying to lose belly fat. You tend to eat more crunches and you also tend to exercise less. Do not forget your cardio routine. Focus on abs exercises, three time a week for about 45 minutes.

7You’re not aware of the snacks you eat

If you are into eating snacks try to focus every time you are doing this. Avoid eating them while your mind wonders elsewhere, while you are in front of the computer or TV. This way you will be able to control the amount of intake.

Following these tips could save your diet plan and your life from a constant state of depression and frustration caused by being unable to lose the amount of weight you desire. So, be aware of everything that’s around you and focus on doing the right thing for your health.

A Simple Weight Loss Plan

If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone. There is a little-known diet plan called the Flat Belly Fix which will teach you these things. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.

Women who have followed the Flat Belly Fix reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 3 weeks—the methods in the Flat Belly Fix are all backed by science.

The Flat Belly Fix is the only 21-day rapid weight loss system that allows women to lose an average of 1 lb a day for 21 days—without feeling hungry or deprived!

Check out this video on the Flat Belly Fix now to learn more about how to follow the diet—and get to your ideal weight in 21 days.