Blast belly fat fast (2 of 2)

Good morning friends.  This is just the continuation of my previous article.  I hope you read the first one.  Let me continue now …

Straight-line side lifts: Lie on your left side with your legs straight and stacked on top of one another and your feet flexed. Rest your head on your straight left arm. Inhale while lifting both legs off the ground, then exhale while slowly lowering them until they’re about 1 inch off the ground. Do 10-12 reps, then switch sides and repeat to complete 1 set; do three sets.

Major paunch: Do 3 sets of 15 bicycle crunches 2-3 times a week, plus 30-45 minutes’ worth of run-walk intervals (2 minutes each) 4-5 times a week. You’ll notice big results in just 4 weeks.

Tiny pooch: Do 3 sets of 12-15 crunches on a stability ball 2-3 times a week to sculpt your belly in 3 weeks.

Eat this

Major paunch: Cut or burn 500 calories and drink 2 cups of green tea daily: Green tea alone helped exercisers drop ab fat in 12 weeks.

Tiny pooch: Eat snacks with belly-busting monounsaturated fatty acids daily: 23 almonds, 6 olives, or 2 squares dark chocolate. MUFAs can reduce ab fat in a month.

Fake it

Major paunch: Dress in a way that your belly flat is kept hidden. Go for lacy camisoles to pull in and shape your middle, plus give your chest a lift.

Tiny pooch: Get a belt that’s at least 3 inches wide and made of a stiff material or leather. A belt that won’t bend like a corset helps to hide your tummy. – The Times of India

 

Blast belly fat fast (1 of 2)

Good morning everyone.  I just finished reading one article on how to blast belly fat fast.  I  know that most of us have a fat belly.  Unwanted fats in our belly feels us awkward most of the time specially to women.  A lot of disadvantage to have a fat belly.  So I want to share with you what I have read to blast belly fat fast.  Let me share it with you.  

Even we  have a major paunch or just a tiny pooch and want to slim down, this is what we have to remember. 

Go for this creative 20-minute fat-blasting workout and you’ll begin to see a toned tummy in just three weeks and drop up to two inches from your belly in just four weeks. These four crunch-free moves are the best way to hit all your ab muscles, sculpting your belly into its best shape ever. Do them four times a week, with a day of rest in between.

Work out

Straight-leg scissors: Lie on your back with arms by your sides, legs raised, and toes pointing toward the sky. Flatten your lower back, engaging lower tummy muscles.

Inhale while lowering your right leg, so your toes are in line with your nose. Exhale, switching your legs scissor-like, so your right leg lifts back up and your left comes down. (Don’t touch the ground with your foot.) Do 3 sets of 8–10 reps.

Front plank with twist: Get on your knees and forearms with your elbows directly under your shoulders, fingers interlaced. Stretch your legs long, and come up on your toes into plank position. Exhale while twisting slightly to the left from your waist only. Inhale, returning to the starting position, then repeat on the opposite side – that’s 1 rep. Do three sets of 10-12 reps. – The Times of India

(1 of 2)

Wellness not only proper diet, exercise (2 of 2)

Good morning everyone.  This is just the continuation of the second part of the article.

Drink one-half cup of lactose-free Kefir from organically fed cows three times daily before meals. You can mix this with one-half teaspoon of coco honey/nectar (which is low-glycemic, safe for diabetics). Kefir is the latest rage in the US, and is now available in the Philippines. A pre-digested protein from Kefir grains is a potent detox agent which promotes healthy bowel movement and regulates blood sugar levels, kidney/liver/nervous systems and best of all, natural weight loss. High in magnesium and calcium, it strengthens bones, promotes health and sound sleep. Many use Kefir as a meal replacement.

However, it is best to combine this with a light meal. Kefir is stronger than yoghurt or commercially prepared lacto-baccilli drinks because it provides billions of live “good bacteria.” Success stories include weight loss of 10-15 lbs in four to six weeks if consumed 30 minutes before meals. For inquiries, call 0916-2676056 (Alabang), 0906-2769996/0927-3767626 (Metro Manila). Call Coco House for coco nectar at 4893166.

Q: I’ve been suffering from depression for longer periods of time. Is there a way out?

For as long as we have a heart that feels, human beings will always be subjected to a gamut of emotions—happiness, love, contentment, guilt, fear, anger, sadness. However, when depression hits you for no apparent reason, there is reason for concern.

Rule out hormonal imbalance. Have a physical check up.  Get started on an exercise routine. This gets your endorphins (feel-good hormones) flowing.

Learn a new hobby.

Forgive anyone who has wronged you, set aside your feelings of abandonment and bitterness by replacing them with happy memories. Leave your past behind, focus on the present and open your heart to the future by letting go of your past pain. According to Greg Anderson in “The 22 Non-Negotiable Laws of Wellness,” if you change your behavior, you change your thoughts, thus you influence different results. If you have been in therapy for one year without successful results, there is something definitely wrong. And it’s your wrong emotional choice. So, make a decision to be happy by responding to life’s challenges differently. If your heart has been broken, there is a saying: There’s nothing like a new love to replace an old love. Smile! - Cory Quirino (World of Wellness.)

 

Wellness not only proper diet, exercise (1 of 2)

MOST people believe that wellness is simply about eating the right food, taking a walk and inheriting good genes.

Here are the answer to the numerous questions on wellness.

Q: I am male, 45 years old. Last year, I had a heart attack and underwent by-pass surgery. How is it possible when it is not in my family history?

Neglect and abuse can lead to heart problems.  The factors leading up to heart ailments include: No exercise, high-fat diet, overwork/stress, excessive drinking, smoking, fatigue/exhaustion and sleepless nights.

The recommended heart care regimen includes: diet rich in vegetables, regular exercise/brisk walking, meditation/non-stressful routines (yoga, tai chi) and regular intake of vitamin and mineral supplements, especially magnesium, potassium and coenzyme Q10.

Q: Could you help me lose 10 lbs without surgery before Christmas?

If you’re serious about losing 10 lbs in one month, it can be done. But commitment is needed. Here’s what you can do:

Throw out/give away all the junk food in your kitchen, night table and refrigerator.
Consume vegetables and fruits, high-fiber breads/pasta, lemon, olive oil and virgin coco oil.

Eat regular meals. Don’t skip breakfast, lunch or dinner. Take two tablespoons of virgin coco oil before breakfast. Eat only one-half of your usual intake of rice/bread/pasta. Eat more fish or chicken.

Enroll in a group class at the gym or brisk-walk/jog/run daily for 30 minutes.  Take your probiotics. - Cory Quirino (World of Wellness)

(End of Part 1)

Exercising in the heat may help you eat less

 Good morning friends.  Maybe some of you prefer to have their exercise indoor.  But did you know that exercising in the heat is a better one? It may help you eat less.  I read an article which can help you specially to those who exercise regularly.  

Exercisers trying to cut down on calories might want to take a run in the sun instead of a climate-controlled gym.

The study of 11 physically active men found that participants ate less immediately after working out in hot conditions. — about 97 degrees Fahrenheit (36 Celsius) — than in a more moderate, 77 degree Fahrenheit (25 degrees Celsius) environment.   The men ate roughly 300 calories more when they worked out in moderate temperatures than when they exercised in the heat.

Findings suggest that if you exercise in a warmer environment you will eat less in the subsequent meal.  It would be a good strategy for exercisers trying to lose weight. However, future studies should look at whether warm-weather exercisers just make up for the smaller meals with larger ones later in the day.

The study also found clues as to why exercising in the heat may dull appetite. After the hot workout, the men typically showed higher blood levels of peptide YY, a hormone produced in the digestive tract that serves a “fullness” signal. The men’s smaller appetites also appeared to be related to the increases in core body temperature that came with the hot workouts.

Some researchers believe that, because eating produces heat in the body, food intake is one of our natural mechanisms for controlling body temperature.  This is why, anecdotally, cold environments have been said to lead to an increase in appetite.

But while a warmer environment may help curb post-exercise appetites. Exercise should not be performed in overly hot environments due to the risk of dehydration and heat illness. – The Times of India

Stretch your body

Good morning friends.  Many of us are very lazy to have an exercise.  It is very good to your health.  The reason why others don’t like to have a daily exercise was that they said that when they exercise, they fell pain.  And sometime you have to enroll in a gym just to boost the feeling of exercising.  But exercise need  not be painful, expensive or complicated.   There is one exercise which everyone can do it easily without complaining of anything.  That is stretching.  Stretching is one form of exercise.  That is very simple to do but so  effective. There are some few guidelines to follow:

(1) Try to wear slack and comfortable clothes  to get the maximum stretching.  (2) Start from the top and move downward. Bend from side to side, then front to back.  (3) Do each movement slowly and move with the flow. Relax and feel each tense area being stretched and rejuvenated.  (4) Breathe deeply and slowly.  (5) A good stretch is achieved by alternately moving shoulders up and down.  (6) Raise your arms upward, clasp them together and move your neck up and down, and side to side. Feel the stretch in the neck area become more intense.  (7) Raise the right arm and bend to the left and do the reverse. Feel the stretch along the side of your body.  (8) Raise arms forward and stretch them, opening them wide. Draw them in slowly, then spread them out again.  (9) Bend down forward and shake your shoulders while in downward pose. This will help relax the back and shoulders.  (10)  As you stretch the arm or leg muscles, don’t forget to also stretch the eye muscles by looking in different directions.  (11)  Before you get out of bed in the morning, you can do the cat and dog stretch to keep the spine supple and flexible. Get on all fours and alternately arch and move your head down to the chest, then stretch and look upward.  (12) Stretch the different parts of the body with gentle movements every chance you get. – R. Valencia S. Bismark

 

To lose weight, be in control of food (2 of 2)

Good morning everyone.  Second part of the article is here and I hope you already got some tips in the previous one.  Here it goes …

Roots of eating

Dr. Gerard Musante’s principles written in his book, “The Structure House Weight Loss Plan” have been tried and tested by more than 30,000 people in Musante’s world-renowned residential weight loss center in North Carolina. The focus of his program is identifying the triggers of overeating such as stress, boredom or habit.  He presents a structured approach of eating three meals a day without snacks in between. Self-monitoring or keeping a weight loss journal is one of the highlights of this program so you can plan your meals in advance.

 

Self, science and sweat

Jillian Michaels, known for being a tough guru in NBC’s hit show, “The Biggest Loser,” discusses three main aspects in her book “Winning by Losing.” She advises to focus on self, science and sweat.

First, understand yourself then modify present behaviors and attitudes before you start the journey. Next, understand the science of weight loss by knowing what to eat and how much to eat. Lastly, move to burn the calories.  Michaels presents a 12-week exercise plan. – Mitch Felipe 

To lose weight, be in control of food (1 of 2)

Good morning everybody.  Almost all of us were aiming to lose weight and get sexy especially to women.  The tendency of us when we are doing nothing is that we tend to eat.  Maybe not a hard food.  Some are eating while they are reading books, some are eating while they are watching  TV, some are eating while they are playing games in the computer.  We love to eat.  But all of us should be aware and should always be in control when eating, especially those fatty foods. 

Before you start reading a diet book, apply weight loss approaches which have been successful for many people.   There are many books on weight loss that can teach you how to control your food eating.  There is this Bob Greene’s approach in his book “The Best Life Diet”.  It is easier to follow since it gives more time to gradually adjust to your new lifestyle. This is applicable to busy people who might not commit to a gym schedule or structured diet right away. 

In Phase One, focus on eating breakfast, avoiding extra snacks and not eating two hours before you sleep and increasing daily physical activities like walking. This is more double than limiting the amount of food intake right away. Once you get used to your new habits, move on to Phase Two which encourages you to exercise more and eliminate at least six problem foods like pastries, fries and sodas. Phase Three is about developing weight loss skills. Recipes and sample plans are presented but the focus is still on moderation.

Reference:  Mitch Felipe  ( E-mail the author at mitchfelipe@gmail.com

(End of Part 1)

Must for a fit lower body (3 of 3)

Good morning.  This is the last part of my article.  I hope that this tips will help you a lot.

Tips for daily fitness

For those who stir the pot occasionally, ensure you don’t tilt on either side. It helps avoid knee, back, ankle and hip-joint pain.  Use a backpack for carrying laptops. It helps distribute weight on both the legs.

Most of us when getting in and out of a rickshaw or a car, put one foot in/out, followed by the rest of the body.

Instead, when getting in, seat yourself in the car, and then take both your legs in simultaneously. When getting out, take both the legs out at one go, and use them together to propel yourself out of the vehicle. – The Times of India

Must for a fit lower body (2 of 3)

Good morning friends.  This is the second part of my article and I hope you are still following me.  Let me continue here …

Exercises for a strong lower body

Seated knee extension : Works the quadracep muscle

Extend your leg at the knee and bring your foot to knee height. Take it down. Perform two sets of 12 reps on each leg, thrice a week. Add ankle weighs later.

Hamstring curl : Works the hamstrings (back of your thigh)

Lie with your face down. Flex your leg at the knee and bring your heel close to your hip. Extend and bring your foot down to the floor. Perform two sets of 12 reps on each leg, thrice a week.

Lunge : Works the hamstrings, quadraceps and gluteus muscles

Stand with feet at hip distance. Take your right leg backwards to a comfortable distance. Flex at your knee and bring your hip to the height of your left knee. Get back to starting position. Do two sets of 12 reps on each leg, thrice a week.

Supine Pelvic tilt : Works the hip muscle

Lie down facing the ceiling. Keep your knee flexed, and feet on the floor/step/ gym ball. Bring your hip one inch off the floor. Now, raise your hip up to 12 inches and bring back to starting position. Do four sets of 12 reps each.

Plea squat : Works the adductor muscle (inner thigh), quadriceps & gluteus muscle

Stand with feet at more than hip-width distance. Your feet should be facing out forming a 45 degree angle (say, facing the two corners of the room). Squat and bring your hip to knee height. Go back to earlier position. Perform four sets of 12 reps each, thrice a week. – The Times of India

End of Part 2