Archive for November, 2011

Lose 3 inches off your stomach…fast.

by cj World News US

Drink a tablespoonful of pure apple cider vinegar each day; this will help accelerate your fat burning.

Increase your metabolism by exercising or walking on a treadmill 30-40 minutes a day, 5-6 times a week. This will make you sweat, help you lose fat and inches off your waist. The reason I advocate a treadmill is because you control your exercise environment and it’s private. You don’t have to worry about the heat, rain, snow, twisting your ankle or nosy neighbors. You also control the speed and distance. You can watch TV, listen to music or just fantasize about how good you will feel after losing those 3 inches. The treadmill gives you consistency and takes away the excuses not to exercise. Walking at 3 miles per hour for an hour, burns 350+ calories and 85% of that weight loss is fat. Walking is also recommended by most doctors regardless of your weight or health conditions.

Another fat loss strategy that is extremely effective to help you lose inches off your stomach is drinking lots of water. This is a simple action we often write off because it’s so easy. Water is critical and key if you’re looking for a fast way to lose 3 inches off your stomach, it helps with fluid retention and because you have a full feeling after drinking lots of water you’ll eat less.

The average drink has 93 calories…every time you replace a drink, with a glass of water you cut calories. You do the math. Many drinks use large amounts of sugar, cutting sugar from your diet is also critical to your weight loss and health.

To summarize…. the fastest way to lose 3 inches off your stomach is to drink lots of water, take a tablespoonful of pure apple cider vinegar each day, use less sugar as part of your diet and walk or exercise regularly. The great news is if you lose 3 inches off your stomach you will have lost 20-30 lbs and you will feel like a new person. Trust me everyone that knows you will notice and compliment you. What’s most important is that you will look and feel better; your health will have improved in every way.

The good news is if you stick to this strategy you will lose the 3 inches and 20 lbs or more in a couple of months. I have researched this subject extensively, 100’s of weight loss systems, so much confusion and money being spent and yet this is the easiest, most inexpensive way that I have found to lose weight, stay healthy and still eat the foods you like.

Watch this video for more information:

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12 Foods That Fight Belly Fat

Get a sexy stomach with these tips and tricks to get flat fast

By The Editors of Women’s Health

The Abs Diet revolves around a dozen delicious, convenient foods called the Abs Diet Powerfoods. All you need to do is eat the acronym: Almonds and other nuts, Beans and other legumes, Spinach and other green vegetables, Dairy (low-fat), Instant oatmeal, Eggs, Turkey and other lean meats, Peanut butter, Olive oil, Whole grain breads and cereals, Extra-protein (whey) powder, Raspberries and other berries.

Yup, you read that right: You get to eat healthy protein, healthy fats, healthy carbs—there’s hardly anything you need to give up on this program. Ice cream? Sure, have it. Grilled cheese sandwiches? Yup. They’re in.

These are among the best sources of protein, fiber, and all the other ingredients and nutrients that help fight fat. In fact, they’re so good for you that they’ll just about single-handedly exchange your fat for a toned, lean body and sexy abs. You can base entire meals and snacks around them, but you don’t have to. Just be sure to follow these simple rules.

  • Incorporate two or three of these foods into each of your meals and at least one of them into each snack.
  • Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
  • Sneak a little protein into each snack.

A – Almonds and other nuts (with skins intact)

Superpowers: Builds muscle, reduces cravings
Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

B – Beans and legumes
Superpowers: Builds muscle, helps burn fat, regulates digestion
Fights: Obesity, colon cancer, heart disease, high blood pressure

S – Spinach and other green vegetables
Superpowers: Neutralizes free radicals, molecules that accelerate the aging process
Fights Cancer, heart disease, stroke, obesity, osteoporosis


D – Dairy products (fat-free or low-fat milk, yogurt, cheese)
Superpowers: Builds strong bones, fires up weight loss
Fights: Osteoporosis, obesity, high blood pressure, cancer

I – Instant oatmeal (unsweetened, unflavored)
Superpowers: Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights: Heart disease, diabetes, colon cancer, obesity

E – Eggs
Superpowers: Builds muscle, burns fat
Fights: Obesity

T – Turkey and other lean meats
Superpowers: Builds muscle, strengthens immune system
Fights: Obesity, various diseases

P – Peanut butter

Superpowers: Boosts testosterone, builds muscle, burns fat
Fights Obesity, muscle loss, wrinkles, cardiovascular disease

O – Olive oil
Superpowers: Lowers cholesterol, boosts immune system
Fights: Obesity, cancer, heart disease, high blood pressure

W – Whole-grain breads and cereals
Superpowers: Prevents body from storing fat
Fights: Obesity, cancer, high blood pressure, heart disease

E – Extra-protein (whey) powder
Superpowers: Builds muscle, burns fat
Fights: Obesity

R – Raspberries and other berries
Superpowers: Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings
Fights: Heart disease, cancer, obesity

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Does Muscle Confusion Work?

by John Davenport

Muscle confusion is a pretty popular topic which is spoken of often in many fitness blogs and muscle building forums. This term relates to the belief that your muscles can adapt to a particular exercise if you do it in your workouts for any regular stretch of time and that this, in turn, makes your workouts less effective. This has also been used in the marketing of various products which are claimed to be able to overcome muscle confusion and provide you with better and faster fat loss and muscle building results.

In a way, this seems to make sense. Things should get easier for a muscle if it repeats the same movement over and over again just as you, as a whole, get better when you’re doing an activity a number of times.

However, muscles don’t really adapt to an exercise. At least not by itself. Muscles can adapt to a certain movement but it is relative to the load under which they operate that they do so. Just because you run a mile 4 times each week doesn’t mean that you can now run 10 miles at a stretch without making a huge effort.

So, the notion that your muscles will somehow cease to be stimulated by an exercise just because you do it often is false. Just think of professional weight lifters. They perform the same movement in their training time and time again. This is what they want to become good at. This repetition doesn’t stop them from turning into any less strong and it doesn’t hinder their muscle growth. They just increase the weight they work with and by doing so, they gradually improve and enhance their abilities.

The idea that you need to change your workout every few weeks has little basis in real life. In fact, it can actually work against you because you’re not giving yourself time to really master a certain exercise and to develop considerable strength in it. By switching from one exercise to the other you may be settling for mediocrity and never achieving excellence in any exercise.

Should you never change your workout routine?

No, if you ever get bored with your workouts or if you suffer from an injury which makes it difficult to perform one, then by all means, make a change. However, don’t think that you’re confusing your muscles by doing so. There is really no such thing as muscle confusion.
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Buttocks Exercises to Tone Your Butt

by JONATHAN

woman doing a butt exerciseIf you want to tone, lift, and firm your butt, this is the article for you. A lot of people struggle with their butt and can’t seem to get it into shape. With the killerbuttocks exercises I will share in this article, this will no longer be a problem. By doing this exercises regularly, you’ll be able to finally tighten your butt as much as you like. You can do these exercises at the gym or at home. They require little or no equipment at all to perform.

But first, realize that you also need to maintain a sensible diet routine to ensure that what you eat doesn’t undo the effort you make. OK, let’s see which butt exercises you need to do…

Hip Extensions

You can see how this exercise is performed in the picture at the beginning of this article. You get down on your hands and knees to begin with. Then, you lift one bent leg in the air and hold it so you’re thigh is parallel to the floor. You lift your leg higher and crunch your glutes. The movement is short as you don’t allow your leg to fall beneath the parallel line when descending.

I recommend doing as many reps as you can with this exercise and hold your leg at the top position at the end of each set. You can also strap on some ankle weights in case it becomes to easy for you. I do this exercise without weights, myself. Yes, guys can also do this exercise.

Another variation of the hip extension is done with a straight leg instead of a bent one. I like to do both variations as it gives me more diversity and keeps things interesting.

Lunges

woman doing a lungeLunges are one of my ultimate favorite exercises and they’re excellent for fat burning purposes and to tone and tighten your butt. There are a number of variations of lunges. I’ll explain how to do the basic one (which is very effective) and touch a bit on the other ones too.

To do a lunge is simple: take a step forward and bend your legs, going straight down. You should make sure to not bend your forward knee lower than a 90 degree angle and to keep your knee behind the line of your toe. This helps to reduce the strain on your knees.

You can make this exercise harder by holding a dumbbell in each hand. You can also do lunges on a step or with the back leg on a stability ball or another elevated platform. However, for most people, the simple lunge should be hard enough.

Squat

woman doing squatsWhat many consider an ultimate exercise, the squat is indeed one of my favorite buttocks exercises. You really push your body hard when you do squats so you won’t just be toning your butt and thighs but also burning lots of calories as well. While you can do the squat with your back against a wall, I prefer doing them as freely as possible. In the gym you can do squats in a Smith Machine but it is also limiting as you do the squats with a bar that’s fixed on a rail that can only go up or down.

In the picture to your right, you can see how a squat needs to be done. In this case, the woman doing the squat is holding an exercise bar on her shoulders. You can use such a bar or hold a dumbbell in each hand to make the exercise more intense. However, doing squats using your body weight and nothing else is usually hard enough as it is.

To do a squat you need to stand with your legs apart at about hip to shoulder width. As you can see, when you bend down into the squat, you must keep your back straight, your eyes forward, and push your butt backward. Your knees shouldn’t pass the line of your toes. You should also refrain from squatting too low. A 90 degree angle at the most is recommended.

Bridge

woman doing bridgesThe bridge is an exercise that targets the buttocks so it’s an excellent way to tone your butt further. This exercise may not burn too many calories all by itself but it is still recommended in any lower body workout.

In the picture to your right you see a one-legged bridge. You can also do a two legged version with both feed on the floor close together. When I do a two legged version I like to place a small ball between my knees. It helps me crunch the glutes.

To do a bridge is simple: lie down with both knees bent. Place one foot on the other knee (look at the picture). Raise your body while keeping your shoulders, neck, arms, and head on the floor (and one foot) and crunch the buttocks. Lower your body until your butt is grazing the floor and raise it again. Do this quickly to make it as effective as possible.

For more killer butt exercises check out this resource: Best Butt Exercises To Lift Your Gluts

In Conclusion

I hope that now you feel excited about doing an awesome butt workout at home. These buttocks exercises can help you tighten and lift that butt. Time to get to work and have fun while doing these exercises. For more lower body exercises check out my article on exercises to tone legs.

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