6 Ways to From New Habits & Stick to Them, According to Science

It can be a rough road when trying to find ways to form new habits and actually stick to them, but the process can be made easier if you know how your brain works when creating them. A lot of times it feels like a habit sticks because of blind luck, but there are a lot of outside factors that help you either stay on track with it or get derailed. Using science, you can manipulate those factors to increase your chances in succeeding what you've made up your mind to do.

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8 Yoga Poses to Do Before Bed to Help You Sleep

Yoga can be an awesome form of exercise or even just a way to unwind and de-stress after a long day. While yoga definitely does the mind and body good, it also can do a lot more than just tone your body or quell your inner thoughts. Doing certain yoga poses is a great way to help you unwind before going to sleep at night.

After sitting at a desk all day or going through the hustle and bustle of daily life, a relaxing sequence might be just what you need before hitting the sack. With the help of Los Angeles-based yoga teacher Sarah Ezrin, we’ve come up with eight yoga poses to do before bed.

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25-Minute Booty Workout

Happy Hump(s)day!
I’m flying out to Colorado tomorrow to spend a long weekend snowboarding Vail with my college friends (SO excited—I’ve never been before!) and have a mile-long to-do list to get through today, so let’s get right to this booty workout…
25-Minute Booty Workout

Equipment I Used:
2.5-lb ankle weights (optional, but recommended)
Gymboss Interval Timer
Exercise mat
I’ll explain all the exercises in detail, but first, here’s the structure of the workout:
1-min Sumo Squat Jumps with Alternating Leg Lifts –> do as many as you can in 1 minute
3 rounds of 5 glute exercises on the right (no rest between exercises or rounds) –> set an interval timer for 15 rounds of 45 seconds of work (0 seconds of rest)
1-min rest
3 rounds of 5 glute exercises on the left (no rest between exercises or rounds) –> set an interval timer for 15 rounds of 45 seconds of work (0 seconds of rest)
1-min Sumo Squat Jumps with Alternating Leg Lifts –> do as many as you can in 1 minute)

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5 Best Exercises to Torch Your Flabby Belly

We know that there’s no great magic to achieving the perfect 6 pack, but rather it’s about a lot of hard work and clean eating. We also know that no matter how badly we’d like to believe otherwise, there’s no such thing as spot training.

This doesn’t mean, however, that you shouldn’t be working out your abdominal muscles on a regular basis. They make up a very significant part of your core and if they aren’t engaging then you are doing yourself a big disservice.

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3 Miles or 30 Minutes Daily

Before trainer Kit Rich became a Pilates instructor to the stars (and healthy-lifestyle ambassador for brands like Lucy), she was just a woman trying yet another crazy, extreme, or unhealthy diet in order to lose weight. "I tried everything," she recently told us, adding that she also suffered from eating disorders and body dysmorphia. "I was desperate to lose weight. So I would do, like what most women do, those freaking crazy juice diets. I would do all these extreme things, but it always brought me back to the other extreme."

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One workout a day for 6 days focusing on a different body area.

One of the most-effective ways to see results is to add variety to your workouts and constantly change up different variables. This week we’ll pick one different body area on each of 6 days and work on increasing muscle tone and strength as part of our “Weekly Workout Plan”.  This is going to be a killer week of workouts, but I promise you’ll love the results! Here we go!

 Looking for more awesome at-home workouts to take your fitness to the next level?
Pick up Tone and Tighten’s 8-Week Beginner Workout Plan!
Over 50 workouts, 15 healthy recipes, tips, advice, and more! Everything you need to start working out and start seeing amazing results

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The Ultimate Timing Guide, When To Eat - When To Workout

We all know the recipe for healthy and lasting weight loss:

A balanced diet + exercise.

We also know that if we want to lose weight we have to watch what we eat and we got to have a good workout routine, but it includes many other factors too.

In order to achieve maximum effect, maximize the fat burn and maintain ideal weight, we have to include the factor “timing of meals and exercise.”

Timing is one really important factor, that actually almost no one pays attention to.

But the thing is, timing can help us succeed in our goals a lot, by getting the most out of your:

meals,
workouts
energy
It is really important to know when is the right time to do certain activities, and when is the right time to have certain meals.

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10 Exercises that Burn More Fat than Running

Running is amazing. It allows you to get a stress-reducing, endurance-boosting workout with just a pair of shoes and an open road. It also burns calories, of course. At a 10-minute per mile pace, you’ll fry about 10 calories a minute.

That’s a solid number, and if you run faster, you can burn even more. But if running isn’t your favorite activity, there are plenty of other modes of exercise that can help you torch calories at a lightning fast rate.

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Switch up Your Butt Routine

While it’s true that squats can work your glutes from every angle, they get pretty boring after, oh, a second. It’s why you really can’t sustain a tight tush on squats alone. Besides, there are plenty of variations which, when performed together, could put the basic squat out of business.

If you’re ready to switch up your butt routine and round out your glute, then try these 9 butt-kicking, “I’m so sore from my workout” butt exercises.

Repeat each exercise for 45 seconds to one minute in the order listed below, and repeat the entire set up to three times to seriously feel the burn (and we’re not joking about being sore after – at least for the first 3 sessions).

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20 Toughest and Most Effective Butt Exercises Ever

Our butt is the one part of the body we can’t see very often, at least not without some effort. Yet, it’s often the one part of the body we’re the most concerned with. Just because I can’t see it doesn’t mean other people aren’t looking, right? And most of us aren’t very happy with our butts.

We think they’re too small, too big, too saggy, too flabby – this list goes on. The right strength training exercises really can make a difference in your backside, depending on your body type and genetics.

Here are 20 tough but effective butt exercises for a strong, shapely butt that even you can’t help but stare and want to feel all the time.

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10 Exercises that Burn More Fat than Running

Running is amazing. It allows you to get a stress-reducing, endurance-boosting workout with just a pair of shoes and an open road. It also burns calories, of course. At a 10-minute per mile pace, you’ll fry about 10 calories a minute.

That’s a solid number, and if you run faster, you can burn even more. But if running isn’t your favorite activity, there are plenty of other modes of exercise that can help you torch calories at a lightning fast rate.

In general, you burn more calories by doing high-intensity weight training than you do running. Most people don’t realize this, though. That’s often because the number of calories you’re told you just burned is typically estimated from The Compendium of Physical Activities, which calculates energy expended through aerobic metabolism. That works well for low- to medium-intensity exercise, but not so well for higher-intensity activities that rely on anaerobic metabolism.

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8 Standing Post- Run Stretches for Runners

When it comes to post-run stretching, not every runner has the time nor the luxury to indulge in a deep long session.

To be honest, I did have my fair share of struggle with post-run stretching. The moment I finished a run I would immediately jump into the shower, and promise myself—lying to myself—that I will stretch next time

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101 Ways to Lose a Pound

Diets rarely work…and why? We want to lose weight and we want to lose it fast. Instead of racing to the finish line — whether it be to lose 5 pounds or 50 — try a more tactical and realistic goal. Lose one pound; then repeat. Try one of these tips or try all 101 over the course of a few months for the body makeover you’ve always wanted.

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10 Exercises That Burn More Fat Than Running

Running is amazing. It allows you to get a stress-reducing, endurance-boosting workout with just a pair of shoes and an open road. It also burns calories, of course. At a 10-minute per mile pace, you’ll fry about 10 calories a minute.

That’s a solid number, and if you run faster, you can burn even more. But if running isn’t your favorite activity, there are plenty of other modes of exercise that can help you torch calories at a lightning fast rate. Via

How to Lose Weight In Your Thighs

If you go online and google how to lose weight in your thighs, you’re gonna get flooded with a whole lot of sites made by people who don’t really know what they’re talking about. They’ll tell you to do all sorts of leg exercises or even ride a bike to get your thighs under control.

But, this doesn’t really address the problem, does it? After all, leg exercises are designed to build muscle mass. Muscle mass adds size to your legs. And this is not what you’re after if you’re wanting to lose weight in your thighs, right? Via

10 Best Fitness Youtube Channels with Great Workouts

When making a commitment to yourself to get in shape, you most likely consider joining a gym or taking group workout classes, both of which can be unappealing due to the time and financial commitments they require (not to mention the fear of humiliating yourself in front of all those intense spin devotees). Sure, YouTube is your go-to when you want to watch your favorite singer's newest music video or are in dire need of some kitten cuteness, but it's also a pretty effective tool to get fit. There are tons of YouTube channels with free, full-length workouts that will tone, sculpt, and strengthen your computer-chair-loving body. Yes, the videos really are free, and you can do them whenever and wherever you like, with limited required equipment, giving you full control over your workouts. Via

Transform yourself with this total body workout! Lose belly fat, tone up your entire body, and boost your metabolism.

Transform yourself with this total body workout! Lose belly fat, tone up your entire body, and boost your metabolism. You will need a pair of dummbells (5-10 lbs), a towel, and plenty of water. Via

10 Most Effective Butt Exercises

Everyone wants to get in shape as soon as they sense that summer is around the corner. However, shaping up means different things to different people.

While guys focus on losing a few pounds and buffing up their chest and arms, most girls and some guys like to sculpt the perfect derriere that will give them the confidence to strut around town in those tight new jeans. If you want to really target the glutes, you’ll definitely need some of these great butt exercises. Via

5 Common Yoga Mistakes Weakening Your Workout

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7 Dangerous Dieting Mistakes you May Be Making

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