SELF.com
By Lucy Danziger, SELF Editor-in-Chief - Posted on Fri, Dec 19,
Achieving a toned, sexy tummy might seem like a pipe dream this time of year. Baggy sweaters abound, egg nog is served and Frosty the Snowman doesn't offer much in the way of flat-belly inspiration. But getting a sleek, sexy stomach is easier than you think. Spend just five minutes a day on toning your abs and you'll get an amazing middle.
We rounded up five of the most effective tummy toners around. Work three or four of these exercises into your routine (easing them in will minimize soreness). Do the number of reps indicated, resting one minute between moves. The only equipment you will need is a hand towel. Washboard abs, here you come!
Pike 90
Lie faceup; raise legs until perpendicular to floor, feet flexed. Lower right leg so it hovers 1 or 2 inches off floor and place hands lightly behind head. In this position, do 15 crunches, lifting chest toward ceiling and lowering. Switch legs and repeat.
Crunchy frog
Sit with knees bent, feet flat. Keeping legs together, raise feet several inches and bring knees toward chest. Wrap arms around knees without touching legs. Extend legs and stretch arms to sides, palms forward. Return to wrapped-arm position; repeat. Do 15 reps.
Tornado
Stand with feet hip-width apart, right leg in front of left, right foot turned out. Bend elbows and raise arms out to sides at shoulder level (like goalposts). In one motion, raise right knee to lowered right elbow. Return to start; switch sides and repeat to complete one rep. Do 15 reps.
Corkscrew
Lie faceup. Press legs together and raise them toward ceiling until they're at a 90-degree angle, with knees slightly bent and toes pointed. Raise butt and legs off floor using ab muscles; twist legs slightly to left. Repeat, twisting to right, for one rep. Do 15 reps.
Side arm balance
Start on floor on knees. Lean to left and place left hand on floor under shoulder; extend right arm up and to left, palm down. Straighten right legs out to right with foot on floor, resting on left knee. Hold for 5 breaths. Return to start; switch sides. Repeat twice per side.
Thursday, May 27, 2010
Saturday, May 15, 2010
Too Heavy for your Age?
The best way to lose weight is to consume less calories and increase your physical activity. Experts suggest that you use BMI chart to determine the right and healthy weight for you.
It is better when you eat foods that are very low in calories and eat less of cookies, cakes and fried foods, keep intake of saturated fat and cholesterol as low as possible. choose foods that are naturally high in fibre such as fruits, vegetables, legumes and whole grains.
It is better when you eat foods that are very low in calories and eat less of cookies, cakes and fried foods, keep intake of saturated fat and cholesterol as low as possible. choose foods that are naturally high in fibre such as fruits, vegetables, legumes and whole grains.
Tuesday, April 27, 2010
REPLACING SATURATED FATS WITH POLYUNSATURATED FATS IS NOT JUST ENOUGH TO REDUCE WEIGHT AND PREVENT HEART DISEASE
In most advanced nations especially in America, doctors have always advised their patients to reduce their consumption of saturated fats such as butter in order to reduce weight and prevent heart disease. Patients are counseled to replace their diets containing saturated fats with diets rich in polyunsaturated fats as to reduce their risk of heart disease.
This is commendable as Harvard School of Public Health Researchers reviewed eight studies with a total of 13,614 participants and found that those who replaced saturated fats in their diet with polyunsaturated fats had a 19 per cent lower risk of coronary heart disease than those who did not make the switch. These studies provide conclusive evidence from randomized clinical trials that there is a benefit in switching from saturated fats to polyunsaturated fats. And moreover, according to the study published online in March 23 on the journal PLoS Medicine “for every five per cent increase in polyunsaturated fat consumption found in most vegetable oils, coronary heart disease risk was reduced by 10 per cent”.
Is it enough to just switch to polyunsaturated fats?
Even though researchers have proved beyond reasonable doubt that it is worth switching from diets with saturated fats to polyunsaturated fats but that is not enough to result to a significant weight loss.
"in the midst of America’s obesity epidemic, physicians frequently advise their patients to reduce the number of calories they are consuming on a daily basis. This research shows that simply dieting will not likely cause substantial weight loss. Instead, diet and exercise must be combined to achieve this goal," explained Judy Cameron PH.D., a senior scientist at OHSU`s Oregon National Primate Research Center, and a professor of behavioral neuroscience and obstetrics & gynecology in the OHSU School of Medicine, as well as a professor of psychiatry at the University of Pittsburgh.
There is no specific number of hours somebody should exercise in a day but it is advisable to work out at least 45minutes daily. There are so many exercises one can engage in but it is always better to ascertain one’s state of health before making choice(s).Kindly visit your physician for more details and recommendation.
Consuming 1-2 gallons of water a day is also advisable. It is very easy to get rid of water weight fast. Water helps to flush out harmful toxins and parasites in the system and it enhances body metabolism. It is advisable to take good quantity of water in the morning before taking your breakfast. It is a therapy that has been helpful to millions of people world wide.
Dieting combined with exercise helps faster to lose excess pounds in the belly and body. So, why not combine both now and smile for ever.
This is commendable as Harvard School of Public Health Researchers reviewed eight studies with a total of 13,614 participants and found that those who replaced saturated fats in their diet with polyunsaturated fats had a 19 per cent lower risk of coronary heart disease than those who did not make the switch. These studies provide conclusive evidence from randomized clinical trials that there is a benefit in switching from saturated fats to polyunsaturated fats. And moreover, according to the study published online in March 23 on the journal PLoS Medicine “for every five per cent increase in polyunsaturated fat consumption found in most vegetable oils, coronary heart disease risk was reduced by 10 per cent”.
Is it enough to just switch to polyunsaturated fats?
Even though researchers have proved beyond reasonable doubt that it is worth switching from diets with saturated fats to polyunsaturated fats but that is not enough to result to a significant weight loss.
"in the midst of America’s obesity epidemic, physicians frequently advise their patients to reduce the number of calories they are consuming on a daily basis. This research shows that simply dieting will not likely cause substantial weight loss. Instead, diet and exercise must be combined to achieve this goal," explained Judy Cameron PH.D., a senior scientist at OHSU`s Oregon National Primate Research Center, and a professor of behavioral neuroscience and obstetrics & gynecology in the OHSU School of Medicine, as well as a professor of psychiatry at the University of Pittsburgh.
There is no specific number of hours somebody should exercise in a day but it is advisable to work out at least 45minutes daily. There are so many exercises one can engage in but it is always better to ascertain one’s state of health before making choice(s).Kindly visit your physician for more details and recommendation.
Consuming 1-2 gallons of water a day is also advisable. It is very easy to get rid of water weight fast. Water helps to flush out harmful toxins and parasites in the system and it enhances body metabolism. It is advisable to take good quantity of water in the morning before taking your breakfast. It is a therapy that has been helpful to millions of people world wide.
Dieting combined with exercise helps faster to lose excess pounds in the belly and body. So, why not combine both now and smile for ever.
Saturday, April 17, 2010
Diet alone unlikely to lead to significant weight loss
Newly published research by scientists at Oregon Health & Science University demonstrates that simply reducing caloric intake is not enough to promote significant weight loss. this appears to be due to a natural compensatory mechanism that reduces a person`s physical activity in response to a reduction in calories.The research is published in the April edition of the American Journal of Physiology - Regulatory, Integrative and Comparative Physiology.
"in the midst of America`s obesity epidemic, physicians frequently advise their patients to reduce the number of calories they are consuming on a daily basis. This research shows that simply dieting will not likely cause substantial weight loss. Instead, diet and exercise must be combined to achieve this goal," explained Judy Cameron PH.D., a senior scientist at OHSU`s Oregon National Primate Research Center, and a professor of behavioral neuroscience and obstetrics & gynecology in the OHSU School of Medicine, as well as a professor of psychiatry at the University of Pittsburgh.
To conduct the research, Cameron and OHSU post-doctoral fellow Elinor Sullivan, PH.D., studied 18 female rhesus macaque monkeys at the Oregon National Primate Research Centre. The monkeys were placed on a high-fat diet for several years. They were then returned to a lower-fat diet (standard monkey food) with a 30% reduction in calories. For a one-month period, the monkeys` weight and activity levels were closely tracked.Activity was tracked through the use of an activity monitor worn on a collar.
"Surprisingly, there was a significant weight loss at the end of the month," explained Sullivan."However, there was a significant change in the activity levels for these monkeys. Naturally occuring levels of physical activity for the animals began to diminish soon after the reduced-calorie diet began.When caloric intake was further reduced in a second month, physical activity in the monkeys diminished even further".
A comparison group of three monkeys was fed a normal monkey diet and was traned to exercise for one hour daily on a treadmill. This comparison group did lose weight.
"in the midst of America`s obesity epidemic, physicians frequently advise their patients to reduce the number of calories they are consuming on a daily basis. This research shows that simply dieting will not likely cause substantial weight loss. Instead, diet and exercise must be combined to achieve this goal," explained Judy Cameron PH.D., a senior scientist at OHSU`s Oregon National Primate Research Center, and a professor of behavioral neuroscience and obstetrics & gynecology in the OHSU School of Medicine, as well as a professor of psychiatry at the University of Pittsburgh.
To conduct the research, Cameron and OHSU post-doctoral fellow Elinor Sullivan, PH.D., studied 18 female rhesus macaque monkeys at the Oregon National Primate Research Centre. The monkeys were placed on a high-fat diet for several years. They were then returned to a lower-fat diet (standard monkey food) with a 30% reduction in calories. For a one-month period, the monkeys` weight and activity levels were closely tracked.Activity was tracked through the use of an activity monitor worn on a collar.
"Surprisingly, there was a significant weight loss at the end of the month," explained Sullivan."However, there was a significant change in the activity levels for these monkeys. Naturally occuring levels of physical activity for the animals began to diminish soon after the reduced-calorie diet began.When caloric intake was further reduced in a second month, physical activity in the monkeys diminished even further".
A comparison group of three monkeys was fed a normal monkey diet and was traned to exercise for one hour daily on a treadmill. This comparison group did lose weight.
Monday, April 12, 2010
Keep pushing
Be aware of the risks associated with belly fat.
Belly fat is associated with cardiovascular disease, diabetes, and cancer. Particularly, it's the deepest layer of belly fat that poses health risks. That's because these fat cells actually produce hormones and other substances that can affect your health. It can increase insulin resistance and breast cancer risk.
Weight loss program – Is it necessary?
• With the growing problem in overweight, people look out for diets that are effective in as less time as possible. Many factors are considered, like how much weight you will lose and how long are you going to indulge yourself in such activity or medication. That is why it is important that you are aware of what you are doing in order to have successful results.
• Starting a diet, for most people, results in a considerably large amount of weight loss within two weeks. This usually happens when the diet requires discipline to oneself and the person follows it religiously.
• Losing Weight faster depends also on the person participating and the diet itself. We can say that considerable amount may be relative depending on the person's initial weight before taking on a diet. It is observed that heavier people lose weight faster, and men lose weight faster than women too.
• It is established that men who weigh over 300 lbs might actually shed off 15-20 lbs in the first two weeks. For women though, 2-5 lbs weight is lost when over the normal range for her height with the same exact time and diet. After the proceeding week, it is expected that the weight loss starts to slow down. Some observe that in this stage almost no weight is lost.
• To achieve good result within a short period, it is advisable to stick to your routine and follow your diet. Perseverance and motivation will be needed. As you go on to your routine, you will notice that the phase of losing weight slows down. When this happens, don't lose hope yet. This is normal reaction of the body adjusting to the weight and water loss and compensates it by losing a little weight than the usual.
• In the process of losing weight, you will experience unstable weight loss. You'll lose different amounts for 2-4 weeks and there will be a week that you don't lose at all. It is also possible that instead of losing you gain a little weight. This is just a matter of moving two steps forward and half step backward.
• After the period of instability, weight starts to drop again. Everything that is gained will be lost and more weight will be shred off.
Check the weight gained and lost
• It is good to note that the weight gained and lost are with respect to time. Always calculate the weight lost and gained on weekly basis. Compare the result with the previous results. In this way you can monitor precisely the activities of weight lost.
Always stick to the program and diet you are taking. If unwanted results occur, don't lose hope. Those changes are perfectly normal. Do not adjust your routine and diet, stick to them. In the end you will definitely achieve a positive result.
Belly fat is associated with cardiovascular disease, diabetes, and cancer. Particularly, it's the deepest layer of belly fat that poses health risks. That's because these fat cells actually produce hormones and other substances that can affect your health. It can increase insulin resistance and breast cancer risk.
Weight loss program – Is it necessary?
• With the growing problem in overweight, people look out for diets that are effective in as less time as possible. Many factors are considered, like how much weight you will lose and how long are you going to indulge yourself in such activity or medication. That is why it is important that you are aware of what you are doing in order to have successful results.
• Starting a diet, for most people, results in a considerably large amount of weight loss within two weeks. This usually happens when the diet requires discipline to oneself and the person follows it religiously.
• Losing Weight faster depends also on the person participating and the diet itself. We can say that considerable amount may be relative depending on the person's initial weight before taking on a diet. It is observed that heavier people lose weight faster, and men lose weight faster than women too.
• It is established that men who weigh over 300 lbs might actually shed off 15-20 lbs in the first two weeks. For women though, 2-5 lbs weight is lost when over the normal range for her height with the same exact time and diet. After the proceeding week, it is expected that the weight loss starts to slow down. Some observe that in this stage almost no weight is lost.
• To achieve good result within a short period, it is advisable to stick to your routine and follow your diet. Perseverance and motivation will be needed. As you go on to your routine, you will notice that the phase of losing weight slows down. When this happens, don't lose hope yet. This is normal reaction of the body adjusting to the weight and water loss and compensates it by losing a little weight than the usual.
• In the process of losing weight, you will experience unstable weight loss. You'll lose different amounts for 2-4 weeks and there will be a week that you don't lose at all. It is also possible that instead of losing you gain a little weight. This is just a matter of moving two steps forward and half step backward.
• After the period of instability, weight starts to drop again. Everything that is gained will be lost and more weight will be shred off.
Check the weight gained and lost
• It is good to note that the weight gained and lost are with respect to time. Always calculate the weight lost and gained on weekly basis. Compare the result with the previous results. In this way you can monitor precisely the activities of weight lost.
Always stick to the program and diet you are taking. If unwanted results occur, don't lose hope. Those changes are perfectly normal. Do not adjust your routine and diet, stick to them. In the end you will definitely achieve a positive result.
Saturday, April 10, 2010
LEARN HOW TO LOSS EXCESS FAT
Know when you have excessive belly fat and learn how to loss the extra pounds.
Carrying excessive fat is very harmful health wise. Some people have fat accumulated in their whole body or in a particular part of their body especially in the belly.
Regarding the health risk posed by excess fat in the body, renowned nutritionists and endocrinology specialists’ world wide have conducted several researches on how to curb it. They have all established the fact that carrying extra weight especially belly fat can be very risky and unhealthy.
The health hazard of belly fat
People who have belly fat are at greater risk of serious health issues than those who accumulate fat in other areas. It has also been established that men are more likely than women to gain weight around the waist. Having excess fat in the abdominal region increases one’s chances of having any of the following ailments:
• Heart diseases
• Stroke
• Cancer
• Diabetes
• Low levels of high-density lipoprotein
• cholesterol
• Metabolic syndrome
• Sleep apnea
How to know when you have excess belly fat
• The size of your waist is a good indicator of whether you have excessive belly fat.
• Even though measurements that compare your hip and waist circumference or compare your height and weight are more precise, your waist size alone can be a good indicator.
• A waist size lesser than 40 inches (102 centimeters) is ideal for men.
• To confirm your waist size, you can either visit a tailor or you can use a tape to measure your waist.
Accumulating belly fat is a factor of Aging– True or False?
• As one is getting older, there is every tendency for accumulation of fat.
• You lose muscle as you age especially if one is not physically active.
• Muscle loss slows the rate at which the body burns calories.
• Thus, if you don't limit your calories or increase your physical exercise, one is very likely to gain weight.
• However, genes can affect one’s chances of being overweight.
• In addition, one’s lifestyle or eating habit increases chances of being overweight.
We have to adjust our lifestyles and eating habit to avoid having some unwanted fat especially in the belly. Engaging in physical exercise is recommended as it helps to burn calories fast. Belly fat is unhealthy and can be avoided.
Carrying excessive fat is very harmful health wise. Some people have fat accumulated in their whole body or in a particular part of their body especially in the belly.
Regarding the health risk posed by excess fat in the body, renowned nutritionists and endocrinology specialists’ world wide have conducted several researches on how to curb it. They have all established the fact that carrying extra weight especially belly fat can be very risky and unhealthy.
The health hazard of belly fat
People who have belly fat are at greater risk of serious health issues than those who accumulate fat in other areas. It has also been established that men are more likely than women to gain weight around the waist. Having excess fat in the abdominal region increases one’s chances of having any of the following ailments:
• Heart diseases
• Stroke
• Cancer
• Diabetes
• Low levels of high-density lipoprotein
• cholesterol
• Metabolic syndrome
• Sleep apnea
How to know when you have excess belly fat
• The size of your waist is a good indicator of whether you have excessive belly fat.
• Even though measurements that compare your hip and waist circumference or compare your height and weight are more precise, your waist size alone can be a good indicator.
• A waist size lesser than 40 inches (102 centimeters) is ideal for men.
• To confirm your waist size, you can either visit a tailor or you can use a tape to measure your waist.
Accumulating belly fat is a factor of Aging– True or False?
• As one is getting older, there is every tendency for accumulation of fat.
• You lose muscle as you age especially if one is not physically active.
• Muscle loss slows the rate at which the body burns calories.
• Thus, if you don't limit your calories or increase your physical exercise, one is very likely to gain weight.
• However, genes can affect one’s chances of being overweight.
• In addition, one’s lifestyle or eating habit increases chances of being overweight.
We have to adjust our lifestyles and eating habit to avoid having some unwanted fat especially in the belly. Engaging in physical exercise is recommended as it helps to burn calories fast. Belly fat is unhealthy and can be avoided.
Good tips to reduce weight
There are numerous ways to get rid of stomach fat without necessarily dieting or taking diet pills. The five tips I am going to share with you in this article is more natural and very effective. They have effectively worked for several people and will also be useful to you if you can adhere to them.
Listed below are the 5 good tips to help flatten your belly fast:
• Eat more frequently - Instead of taking three large meals each day, eat several light meals in a day as this will keep your metabolism running strong through out the day. Please always avoid eating junk foods.
• Lower Calories For Each Meal – Avoid taking too many calories at once as this will cause your body to retain excess calories and store them as fat. However, lower the amount of calories you get per meal.
• Increase your Fiber & Protein in take - Some foods are very rich in fiber and they will keep you full and improve your digestive system thus boosting your metabolism. Foods rich in Protein metabolize fat, build lean muscle and keep one feeling full.
• Take Much More Water Each Day- It is advisable to take 1-2 gallons of water a day. You'll get rid of water weight fast, flush out harmful toxins and parasites, and it will boost your metabolism. You may ask what a metabolism means. I will treat it in my next article but you can read it up in the internet.
• Enhance Your Metabolism – Enhancing one’s metabolism is a guaranteed way to get rid of abdominal fat fast. It is advisable you focus on boosting your metabolism with the greatest tool for extreme fat loss foods.
I am sure you have heard about several techniques of reducing weight but many of these tips are nothing but stories. Understanding the actual process of belly fat loss and what must be done to get rid of it is critical to achieving your desired result.
Listed below are the 5 good tips to help flatten your belly fast:
• Eat more frequently - Instead of taking three large meals each day, eat several light meals in a day as this will keep your metabolism running strong through out the day. Please always avoid eating junk foods.
• Lower Calories For Each Meal – Avoid taking too many calories at once as this will cause your body to retain excess calories and store them as fat. However, lower the amount of calories you get per meal.
• Increase your Fiber & Protein in take - Some foods are very rich in fiber and they will keep you full and improve your digestive system thus boosting your metabolism. Foods rich in Protein metabolize fat, build lean muscle and keep one feeling full.
• Take Much More Water Each Day- It is advisable to take 1-2 gallons of water a day. You'll get rid of water weight fast, flush out harmful toxins and parasites, and it will boost your metabolism. You may ask what a metabolism means. I will treat it in my next article but you can read it up in the internet.
• Enhance Your Metabolism – Enhancing one’s metabolism is a guaranteed way to get rid of abdominal fat fast. It is advisable you focus on boosting your metabolism with the greatest tool for extreme fat loss foods.
I am sure you have heard about several techniques of reducing weight but many of these tips are nothing but stories. Understanding the actual process of belly fat loss and what must be done to get rid of it is critical to achieving your desired result.
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