Anaerobic exercise basically means "without air or oxygen." These are high-intensity exercises which are performed in a short time frame. The main difference between anaerobic and aerobic exercise lie on the body's requirement of oxygen as fuel for the activity being performed. Aerobic exercises are often low-intensity physical activities which are performed for longer durations.
On the other hand, anaerobic exercises are often intense physical activities which lasts from a few seconds up to two minutes. Some of the popular forms of anaerobic exercises are sprinting, weight lifting and jumping. 

Like aerobic exercises, doing anaerobic exercise can prove beneficial to one's health especially if properly integrated into a regular exercise routine.

1. Performing anaerobic exercises strengthens the bones. Regularly doing anaerobic training can help improve bone density, therefore strengthening them. Osteoporosis usually occurs as a person ages, thus anaerobic exercises can be a good line of defense before this condition sets in. People may still perform anaerobic exercises after being diagnosed with bone-related disorders under the supervision of their health care providers.

2. Anaerobic training is also ideal for faster metabolism and reduced fat deposits. The food we eat are turned into sugar which fuels our bodies with energy. The excess amount of sugar is stored in the body and become fat. Since these exercises help build more lean muscles, metabolism automatically revs up. Leaner muscles require more calories to burn, thus leaving little room for fat deposits.

3. People who regularly perform anaerobic exercises also see significant improvements in their balance and strength, two qualities which come in handy later on in life. Exercises such as weight lifting put much emphasis on strength and balance which may help prevent slips and falls as people grow older.

4. There is also a marked improvement in joint health while indulging in regular anaerobic training. Because the body build more lean muscles and lesser mass while performing these exercises, a portion of the body weight is taken off which relieve pressure from the joints.

5. It helps in projecting good self-image. Because anaerobic exercises often result in a fitter and leaner version of the person performing it, he will find that flexing his muscles is easier to attain. Successfully achieving the kind of body one desires does not only improve physical health, but also boosts positive self-image. In turn, the person becomes more confident and holds a more positive perspective.

There are other several health benefits of an anaerobic exercise. That means there are more reasons to include these exercises into a regular physical routine. One doesn't have to be a professional athlete, weight lifter or a gymnast just to indulge in these kinds of training. Even as an ordinary individual, if you aspire for a better body form and more health improvements, you should have enough reasons why anaerobic exercise is good for you. Of course, you should consult your doctor beforehand to ensure that you achieve optimum results.

Publisher: uuibbui - 06:15

5-summer-hair-care-color-survival-tips

Summer is here and it's smoking HOT! That means hours spent outdoors doing things we love like basking our luscious locks under the warm summer sunshine. If baking your new color doesn't sound so lovely then have no fear; my 5 summer hair color survival tips will guarantee your hair color will stay looking fabulous while you sweat it out or even after a dip in the pool. Brave those sizzling summer rays looking super chic while you do!!

After Color Haircare Tips

Lock In Your Color 

Your professional colorist should perform a treatment after your color service that contains liquid Keratin or some types of lipids to seal and lock down the cuticle of your hair. Most colorists will recommend hair color locking sprays or a similar product that you can use at home to maintain that "just walked out of a salon" look.

3 Days to Shampoo 

Another solution to keeping that summer hair color fresh and bright is to wait at least 3 days to wash and condition your hair after your colorist perform a service. I recommend 3 days to my clients for this reason: hair color is designed to lift the hair cuticle and deposit color molecule. If it is lightened, pigment is removed which causes changes to the structure of your hair. Washing too soon after a color service or frequent washings in general, removes large amounts of color and leaves your hair feeling dry, damaged, and lifeless.

At Home Color Care
In order to maintain your hot new color, you need to take care of your hair at home using a colorist recommended color care shampoo and conditioner. Every great color line has hair care products which compliment their color line. These products contain special ingredients that help control the amount of color that is released with each wash. Never use volumizing shampoos on color treated hair. They strip the cuticle removing natural oils - releasing your fresh color! Always shampoo your hair with your color care shampoo and rinse with a color care conditioner thoroughly after a dip in the pool or spa.

Cover Up Those Tresses
Hats are so chic and glamorous this summer! Find your favorite fit, whether it is a baseball cap, cowboy hat, or one with a floppy wide brim. There are so many options that will flatter your style while protecting your head, neck, and hair. While most hats are capable of protecting your skin and hair, some are specifically designed to shield your head and face from damaging UV rays, providing maximum shade and blocking almost all UV rays keeping you fashionably cool!


Back off the Heat
The overuse of thermal styling tools such as blow dryers, curling, and straightening irons rob your hair of its freshly colored look and natural oils. Summer is the time to back off the heat. Wear it up in a bun or braid, or smooth some gel throughout for a sexy beach look, or show off what your mother gave you by going natural! If you absolutely say "NO" to that, then at least minimize the amount of heat styling you do to your hair everyday.
Definitely give these 5 summer hair care survival tips a try and you will definitely be saying, "Ooh La La," because your hair will look THAT good all summer long!

Publisher: uuibbui - 06:08

5-myths-of-abdominal-exercise

Gyms, exercise equipment stores, and personal trainers continue to perpetuate the common myths about abdominal exercise because they are the backbone of the exercise sales industry, and because they have been believed for so long that no one questions them. Before you begin a program to train your abs, check out these common misconceptions.

Myth #1: You need a gadget to train your abdominal muscles.

Although roller equipment may help the novice to understand the principles of the crunching movement, the floor works better than any piece of equipment ever will. Most tools designed to train your abs will actually strengthen your back and hips instead. Another benefit? Using the floor to work your abs is free!

Myth #2: Sit-ups are better than crunches.

Nope...Crunches are actually better for the abs than regular sit-ups because once your shoulders clear the floor, you're working hip and back muscles more than your working abdominal muscles. So instead of killing yourself with sit-ups, take the time to learn how to do the perfect crunch.

Myth #3: You can get rid of "love handles" through crunches alone.

This is another common misconception about abdominal workouts. Any time you want to reduce fat on your body, you must change your eating habits. So many people believe that simply working out will get rid of body fat...and it will, as long as you stop stuffing your face with burgers, fries, and milkshakes!

Myth #4: You should put your entire body into working your abs.

Actually, involving the head, neck or legs in abdominal exercise not only reduces the effectiveness of your workout, but can lead to injury. Instead, put your hands behind your head without lacing your fingers, slide your shoulders down, and tilt your chin slightly so that there is about a fists worth of space between your chin and your chest. You should maintain this position throughout the course of your exercise for the most effective workout.

• Using your legs during an abdominal workout isn't really harmful, but it isn't really helpful either. Remember that you should work each muscle group individually for the best outcome.

Myth #5: Arching your back makes abdominal exercise more effective.

Arching your back actually reduces the amount of work your abdominal muscles are doing and is likely to result in chronic back pain. Instead, let your back do what feels natural and leave no more than two inches of space between your back and the floor.

Now that we have busted all the myths that come with abdominal exercise, you should be able to start working toward a flat stomach without risking injury.

Publisher: uuibbui - 08:39

5-key-factors-for-healthy-lifestyle

If you'd like to make a transformation to better health, but aren't sure where to begin, remember that changing your diet and incorporating physical activity into your day are essential, but it takes a balance of a number of different factors to achieve optimal well-being and overall health.

Diet

Don't approach healthy eating as something that you'll do for just a period of time; transform your eating habits for life. Fill your diet with plenty of fresh, organic fruits and vegetables as well as nutritious foods with healthy fats like coconut oil, nuts and seeds as well as wild-caught salmon. Focus on eating as many whole foods from the earth as possible while avoiding processed foods, fast foods and any that contain a long list of ingredients that are hard to pronounce.

Exercise

Exercising is a must when it comes to a healthy lifestyle, but don't force yourself to do something you despise. Instead, find an activity you truly enjoy. The more you anticipate a good time instead of dreading hard work, the more likely you are to get started and keep up the habit. Add some resistance exercise or strength training such as lifting weights, yoga or pilates which can help boost metabolism and increase lean muscle tissue in the body which in turn increases fat burning.

Quality sleep

Insomnia and other sleep problems lead to poor health and even weight gain. Most people need 7 to 8 hours of shut-eye every night. A lack of sleep causes the body to store additional fat as it results in a decreased level of the hormone leptin which is responsible for controlling appetite. If you don't get adequate rest, you'll crave more food and will have a difficult time feeling satisfied when you eat.

De-toxing

It's almost impossible to avoid all of the thousands of chemicals, toxins and pollutants found in our modern world; they are found in the environment, many of our foods, personal care products and more. In addition to resulting in a host of chronic diseases and illness, these toxins can also cause weight gain as our body tends to store additional fat in order to protect itself from these harmful compounds.

• Many people find that despite their hard work exercising and dieting, they struggle to lose stubborn pounds. Adding a gentle cleansing diet can be the key factor in getting over that hump by getting directly to the root cause of the problem.

• Keep in mind that a gentle cleansing diet is not a harsh cleanse or starvation diet which can be extremely harmful to health and also result in a slower metabolism which causes any weight lost to be regained and then some.

Effective nutritional cleansing programs have been recommended by physicians, revered athletes and celebrities such as John Gray, PhD, well-known author of the "Mars & Venus" books series including "The Mars & Venus Diet & Exercise Solution and Jack Canfield, the co-creator for the "Chicken Soup for the Soul" book series.

Stress-relieving activities

Another key factor in good health is dealing with your emotions in a healthy way by taking time to de-stress. Too much stress can cause the body to increase levels of the hormone cortisol which will make you hungrier and less likely to be able to resist unhealthy foods.

For many people, physical activity is an excellent stress-reliever but adding other activities such as practicing deep-breathing or meditation can be especially helpful. Spending time with friends, listening to music, laughing or taking a warm bath are just a few of the ways you might relieve stress.

By making sure you address these essential factors for good health, you'll be well on your way to a happier, healthier and potentially lengthier life.

Publisher: uuibbui - 08:34

5 fat burning foods known for weight loss

Can you name five fat burning foods in the next twenty seconds? How well did you do? Well, there is a variety of foods that will help you lose weight. These are negative calorie foods and they have a high thermogenic value. This means that they burn more calories while in the digestive process than is contained in the food itself. This process makes your metabolism faster, which can lead to weight loss.

• There are nutrients in these negative calorie foods that assist in breaking down fatty deposits and make it easier for your body to burn out the fat. When your body is well-nourished, it has a helpful affect on maintaining your blood sugar level. Regulating your blood sugar level helps eliminate the feeling of hunger and is an effective way of maintaining your body's fat burning capabilities.

The following are five fat burning foods known for speeding up weight loss. They are loaded with nutritional value and can help you acheive your weight loss goals and improve your overall physical health.

Asparagus

Asparagus is a good source of Vitamin E, and a natural treatment for arthritis and rheumatism. Asparagus is also a natural diuretic that assists in the elimination of fluids from the body. This fat burning food contains a chemical that speeds up metabolism by helping in the breakdown of the oxalic acid that binds fat to cells. It helps reduce fatty deposits into small pieces which makes it easier to expel them from the body.

Apples

Apples are high in fiber and prolongs digestion, which makes you feel full for a longer period of time. Feeling full reduces your likelihood of eating junk foods. Apples have a low calorie count and are helpful in diets that count calories.

Another benefit is the high water content of apples. The water is absorbed by the body and helps keep the blood oxygenation level high. When this happens, your body's metabolism is stimulated and burns calories. So eating apples can make a significant contribution to your weight loss.

Turkey

Turkey is a lean meat packed with protein and is a favorite of bodybuilders. The proteins contained in turkey boost metabolism and helps build muscle tissue, which in turn enables you to burn even more fat. Turkey is a tasty food that helps you lose weight.

Garlic

Garlic is widely known for being a miracle home remedy for various ailments. It is loaded with Vitamin A, C, and D. Garlic contains the compound allicin, which can help lower cholesterol and high blood pressure. It is a natural diuretic that helps in the breakdown of fat. Cooking garlic will reduce the allicin level, so raw garlic is more powerful for burning off fat.

Cabbage

Cabbage has the ability to inhibit the transformation of carbohydrates into fat, so it is a valuable part of your weight loss war. Cabbage contains the minerals sulfur and iodine, which cleanses the body of waste matter from the stomach and intestines. If you want to get rid of your love handles, cabbage is a natural fat burner that will help break down the excess fat in those areas.

There you have it, five fat burning foods that will help you lose weight and contains vitamins and minerals that produce many other health benefits. Consuming these foods will help give you a slimmer body without too much effort.

Publisher: uuibbui - 08:16

5-fun-ways-to weight loss

The market is saturated with low-fat and sugar-free foods. But despite the popular diets, "magical" pills and the latest, greatest fitness machines that all promise to melt away the pounds, more than half of American adults are overweight.
For true weight-loss success, health experts stress the importance of changing your lifestyle for the long term and exercising regularly. Here are some creative ways to make fitness fun again and help you win the battle of the bulge once and for all.

Take "healthy" vacations. Make fitness part of your travels. Head to a spa where, along with a little pampering, you can enjoy hiking, rock climbing, kickboxing, aqua aerobics and yoga.

Walk or run for a good cause.

 Training for a 5K charity walk, for example, may be all the motivation you need to get started on a regular fitness routine. Best of all, you'll be helping your favorite charity accomplish its goals.

Dance.

 Join a ballroom or hip-hop dancing class. It's a great way to shed the pounds, learn how to dance and have fun.

Strip the weight away.

 New DVDs featuring Carmen Electra help you spice up your regular workout routine and provide a fun new way to tone your body right in the comfort of your own living room.

"Carmen Electra's Aerobic Striptease" and "Carmen Electra's Aerobic Striptease - 

Fit to Strip" are fast becoming wildly popular. With the help of fitness experts, Electra teaches viewers how to trim down with high- and low-impact dance and fitness techniques. The strengthening moves are designed to help tone the hips, thighs, buns and abs. The DVDs' special features include a pop-up video display with workout tips and a customizable music track.

Do Pilates. 

Find out what makes Pilates the workout of choice for countless celebrities, and why your gym's Pilates classes are always full. The "MTV: Pilates Mix" DVD, hosted by renowned Pilates and yoga instructor Kristin McGee, is perfect for those who want to add a more cutting-edge beat to their workout. The DVD features two half-hour workout sessions that focus on toning the arms, legs and abs, with a music mix that motivates you to get up and work out.

Publisher: uuibbui - 07:39

5 foods that reduce belly fat

If you are overweight then you must give a lot of attention to your nutrition. A bad diet can ruin the benefits of a good workout.

• So even if you regularly go to gym to get those perfect abs and reduce your belly fat, you must give proper attention to your diet. Always remember that food gives us the energy to carry on with our day to day activities so if you eat unhealthy food, you cannot expect to remain fit. To give you a headstart to a healthy diet, here are 5 foods that reduce belly fat:

1) Olive Oil - 

Olive oil is one of the wonder foods given to us by the nature. Did you ever notice how the Mediterranean people are so fit and healthy? Well the answer lies in the use of olive oil in their daily diet. Make no mistake, olive oil contains fat as well, but it is exactly the kind of fat that our body needs. You cannot expect to remove fat completely from your diet. If you do, you won't have energy to carry on your day to day activities. So you must concentrate on eating good fats and avoid bad ones. Olive oil contains good fats. It is also rich in antioxidants that will keep you fit and reduce the effects of aging.

2) Salmon - 

Salmon is a huge source of protein and omega 3 fatty acid. Omega 3 fatty acid is a very healthy type of fat that helps in toning the muscles and get that flat tummy. So if you work out regularly then you must have salmon to tone your muscles and reduce your belly fat,

3) Tomatoes -

 Tomato is a must-have vegetable that you must include in your daily diet. It is full of good nutrients that can help you have a healthy body. Sample this, tomatoes are an excellent source of iron and potassium plus they are also rich in Vitamin A and C. Apart from this, tomatoes contain a large amount of antioxidants. So if you are looking for a healthy body, you must not forget to include tomatoes in your daily diet.

4) Eggs - 

Eggs are healthy as they are full of proteins. This is the reason why they are so popular with people who work out regularly. But there is another benefit of having eggs. Eggs help you to control your hunger as they make you feel full. So if you yearn for a flat tummy, do not forget to include eggs in your diet.

5) Grapefruit - 

Grapefruit is rich in Vitamin C which is great for body. Grapefruit also slows down the digestion process which makes you feel full and helps you to reduce belly fat.

If you add the above items to your daily diet, you are sure to reduce your belly flat and get a flat tummy in no time.

Publisher: uuibbui - 07:32

5-foods-for-healthy-shiny-hair

An underestimated outcome of the overwhelming poor health of the people in America is thin, dry, or damaged hair due to an unhealthy diet. For the centuries before cell phones and fast food, it was much easier to care for your body, because such unhealthy choices of food and lifestyle were simply not available.

•  Now, however, a sedentary lifestyle including a diet full of fats, bad cholesterol and empty carbohydrates has stunted the health of our nation, and stripped our skin, nails, and hair of their natural beauty and shine.

Luckily, there's lots of things we can do to bring back some all natural goodness to our looks, starting by eating foods that are healthy for our hair and won't leave it limp and lifeless. There are a number of common, natural foods that are absolutely wonderful for your hair, and should be incorporated into your diet in as many ways possible!

Seafood

Natural oils are great for your hair, especially the ones found in fish, shellfish, and other seafood. Salmon and tuna have lots of natural oils that are great for your hair, and can even help rejuvenate leathery skin as well. Seafood naturally has heavy amounts of protein and vitamin B. (Some more than others, but all are beneficial!)

Legumes

That's right, beans and nuts! These hearty additions to your diet are rich in flavor, and provide many benefits to your hair and scalp when you eat them. Foods like peanuts, kidney beans, chick peas, and other similar foods are also full of natural oils, and can moisturize your hair and scalp without adding harsh products that could harm your skin.

Eggs

They're great for your skin for pretty much the same reasons they're good for your hair; plenty of vitamin B12 and protein that penetrate into the root and hair follicles to repair and nourish your hair. Eggs also contain biotin, which is one of the cosmetic world's top beauty agents found in nature.

Meat

Whether it's red meat or poultry, meats have that fatty protein that's essential to healthy human hair. Many people today have phased red meat, or any meat for that matter, completely out of their diet. Because of this, they have actually made certain multivitamins that take the natural zinc, iron, natural oils, fats, and proteins from red meat and poultry and put it in a daily dose vitamin. (All of those things are wonderful for your hair!) If you are a vegetarian or vegan, try to find these useful multivitamins. You can avoid hurting animals while still keeping your hair, skin, and body nourished and healthy.

Citrus

Citrus fruits and orange fruits are great for your hair because of their rich vitamin C content, which is used in the formation of collagen. Vitamin C foods, mainly fruits, have been eaten for centuries to give men and women in all cultures all over the world shiny, radiant, bouncy, and naturally moisturized hair.

If you notice your hair is beginning to thin, dry up, fall out, or get split ends, try adding the above healthy, natural foods to your diet to ensure good hair health.

Publisher: uuibbui - 07:30

5-foods-anxious-people-shouldnt-Take

If you suffer from anxiety or panic attacks, certain foods may make your symptoms worse. Learn about five foods anxious people shouldn't eat.

Caffeine

Caffeine is a stimulant, and if you have panic attacks, you should avoid anything with caffeine in it. This includes coffee, tea, soft drinks and chocolate. If you regularly drink caffeine now, don't just stop cold turkey. The side effects of withdrawal can increase your anxiety. Instead, check out this article on how to ease the symptoms of caffeine withdrawal.

As far as chocolate goes, dark chocolate with at least 75 percent cacao with no preservatives can actually decrease your anxiety. It releases feel-good endorphins into your system that can help keep you calm. Just don't overdo it.

Alcohol

A glass of wine may calm your nerves temporarily but it can make you anxious in the long run. Alcohol causes hyperactivity in the nervous system, which can make you feel jittery and over-anxious. It can also lead to dependency and alcoholism if you use it to self-medicate.

Sugar

Sugar is another food anxious people shouldn't eat. Nobody can expect you to completely give up cookies and cakes, but it's important to cut down. Sugar causes hyperactivity, which can lead to anxiety. Also, when it mixes with other starches, it turns to alcohol in your system. As you read above, alcohol contributes to panic.

Food Dyes

Do you read the labels on the food you eat? Food dyes such as Red #40 and Yellow #5 has been linked to behavioral problems in children and ADHD in both children and adults. Yellow #5 can also contribute to insomnia, which can increase the chance of panic attacks.

Gluten

Gluten intolerance affects 1 in every 100 people. Your anxiety attacks may be related to undiagnosed gluten intolerance. Other symptoms of gluten intolerance are:

• Chronic Diarrhea
• Chronic Flatulence (Gas)
• Abdominal Cramping

Brain Fog

Removing gluten from your diet for a month is a great way to test if gluten is causing your anxiety, even if you have no other symptoms.

If you're struggling with panic attacks and anxiety, avoiding these foods can help ease your symptoms.

Publisher: uuibbui - 07:28

5-easy-ways-to-increase-daily-water-intake

We are all aware of the health benefits of our daily water intake, and while some of us may struggle to drink 8 glasses of water each day, there are plenty of other ways to increase your water intake, some of which you may already be doing! You might be surprised at how much water your body actually needs per day, but for some it's more or less than others.
Here is an easy way to calculate your daily water intake needs: Simply multiply your body weight in pounds by .5 to find out how many ounces of water you need per day. Then, divide that by 8 to find out how many cups of water per day you should be drinking for your body weight. For example, I currently weigh 130lbs. So here's the math for my body weight.

• 130 lbs x .5 = 65oz 
• 65oz / 8 = 8.125 cups of water per day

So, as you can see, if you weigh more or less than 130 lbs, your daily water needs may vary quite a bit! And remember, 8 cups of water per day can be very different than 8 glasses of water per day depending on what sized glass you're drinking from.

Now let's talk about how to get those 8 cups of water per day. Water is water right? Well, of course it is, but how you consume it comes in many shapes and sizes. Aside from the basic glasses of water you may drink each day, here are a few other creative ways to upgrade your daily water intake.

1. Coffee -

 Many of us enjoy coffee each day, some of us drink one cup per day, some of us drink more, but what is coffee made of? Water!

2. Juices and Mixed beverages -

 One of my favorite new products is the Crystal Light 'On the Go' drink mix. Just pour one of these single serving packets into your bottled water, and you've got a tasty low calorie beverage entirely made of water! In addition to that, natural fruit juices are another great way to add up your daily water intake, 100% fruit juices are made of exactly that, fruit and water.

3. Fruit -

Did you know that an orange is 87% water? What about watermelon? Think about fruits that are super juicy, water, they all grow by being fed water!

4. Vegetables -

 Tomatoes and Zucchini are both 97% water while Eggplant is an astonishing 92%. So go eat your veggies!

5. Grains and Pastas -

Okay, first things first, I love Pasta! But, what is pasta cooked in? Water! The same goes with Rice. Both of these food groups provide great resources for water intake because they act as a sponge when cooked. And last but not least, how about a good old fashioned bowl of cereal? The milk in a bowl of cereal contains approximately 87% water.

So, now you've got some great resources and easy tips of ways to improve your daily water intake. Many of these you may have already been doing but didn't realize they counted! Have fun, be healthy, and be conscious of what you put into your body.
In general, all natural products are always better than packaged products full of preservatives, but natural products such as fruits and vegetables are also more likely to have more water content as well. Let's start a new slogan... How about a glass of water a day keeps the doctor away! It's the little things we can do to keep our bodies healthy, and adding more water to your diet is a great place to start. Have fun, and enjoy!

Publisher: uuibbui - 05:49

5-easy-steps-lose-weight-fast

While I won't promise you that following these steps will turn your body into Baywatch perfection, I can assure you that you will drop a few excess pounds in just a couple of weeks.

5. Sleep -

 Few people realize just how important sleep is to their physical and mental health. Some people stay up late even if they have to get up early in the morning. Not enough sleep will make your body panic and store fat as energy. However, sleeping all day like a pothead is not good for you either. Remember, bears hibernate, humans don't. Unlike bears, humans don't need to store fat during the winter (although we usually put on a few pounds during the holidays). Sleeping in excessive amounts will slow down your circulation and cause heart problems down the line. Even though you may like to sleep in on the weekends it is very important to stick to a normal sleep schedule throughout the week. Keeping on a regular schedule takes less toll on your body and allows you to sleep better. The better you sleep, the more energy you have on a daily basis to perform at your best. This also keeps you active and makes it easier to shed those pounds.

4. Alternative Snacks - 

It is very hard to resist junk food in this day and age and we often find ourselves snacking several times a day. Instead of munching on chips and satisfying your sweet tooth with candy, find alternative snacks that are healthier such as fruit. Some snacks and candy are actually healthier anyways. Liquorish, flavored rice cakes, and granola bars are a smarter choice when you get the munchies. Eliminating soda from your diet, or at least cutting your consumption significantly, will take a large amount of calories out of your system. Substituting soda for juice, Kool Aid, iced tea, or water will help you shed a few pounds in itself. Finding alternatives in your diet doesn't mean eating disgusting food and drinking down smelly vitamin drinks. It just means comprising with your meals and making small changes to help you lose weight. It's a small sacrifice when you step on the scale and see the difference.

3. Stretching -

 Light stretching is a great way to lose weight and gain flexibility at the same time. When I was a child I took Tae Kwon Do classes and learned how to stretch. To this day I still use the same basic stretching techniques and have stayed very limber, even though I am by no means a slim person. Stretching doesn't have to mean torturing yourself by straining your muscles and tendons medieval torture style. Just stretching your legs and swinging your arms is sufficient. It feels good and it's easy to do, even throughout the day. It's so easy that it becomes a habit and seems more like fun than a dreadful exercise.

2. Light Exercise -

 Exercise is certainly a word that no dieter wants to even think about. They want the magic pill that melts their fat away. Unfortunately, no such pill exists, except the ones that make your heart stop and cause strokes. But don't be afraid, you don't have to always feel the burn to make some progress. Taking walks before or after a meal will increase your metabolism and help you digest your food better. Lifting light weights for just a few minutes a day will help burn fat and build muscle. Riding a bicycle is very easy and it provides for great exercise. Exercising at your leisure will make a surprising difference.

1. Playing Around -

 There are many easy and fun ways to stay active and lose weight. Playing with your kids, dancing around, playing basketball, and shadow boxing are some easy ways to keep moving. My little cousin bounces around the house constantly and has lost her baby fat and slimmed down to a skinny pole. When you're having fun exerting yourself isn't painful at all. Simple things like doing yard work, playing golf, and vacuuming can become genuine exercise. You don't need to lift heavy weights and run on the treadmill like a gerbil to stay fit.

The tips I suggested above are easy ways to lose weight either on a short term basis or for the rest of your life. You don't need to turn yourself into a gym rat and burn yourself out to stay in shape. Look for things that you like such as healthy meals and fun activities to keep you in good condition. Soon you will discover that your fat clothes are too big and your old wardrobe, although out of style, fits like an outer skin again. Good luck!

Publisher: uuibbui - 05:44

5-easy-steps-healthy-hairs

We all want to have shiny, soft, healthy hair. That's no secret. But in our world today it is getting way too expensive to have beautiful hair that lasts. That's why I am here to give you five steps toward making your hair shine without having to spend hundreds of dollars!

1. Hydrate

I know you hear it over and over again, but drinking eight glasses of water a day is not only healthy for your body, but also for your hair. Without moisture, our hair becomes dry and split ends come easier. This is why it is vital to drink lots of water. It will benefit you in many ways.

2. Get Organic

The shampoo and conditioner you use is also very important. Now, I'm not saying that you have to get the most expensive shampoo there is to get healthy hair, because that is not true! Just because something is more expensive doesn't mean it is better than something that is less expensive. The best choice for you to get is organic. It should be all natural. That is what is going to work best for your hair.

3. Coconut Oil

The benefits of coconut oil are endless! Not only is it effective for our skin, but also for our hair! Just leave it in your hair overnight (wrap with a towel) and in the morning rinse it out with your regular shampoo and conditioner. It is a very good moisturizer and gives your hair a sleek shine. I don't recommend doing this treatment every night because it can weigh down your hair and make it look greasy. But it is good for every once in a while when you feel your hair needs a boost.

4. Get Rid of Split Ends!

You may already know this, but it is very important that we trim our hair every 2 to 3 months! Split ends tend to drain the life out of our hair and give it a dull appearance. Trim your hair every once in a while and it will help more than you think!

5. Leave-in Treatment

Leave-in treatment is a great way to keep your hair looking fresh and bright. I highly recommend Infusium leave-in treatment. All you have to do is pour some into a spray bottle, spray your hair after washing and it helps tremendously to keep your hair looking beautiful all through the day!
Now all you have to do is follow these steps and you will have beautiful healthy hair in no time at all! Good luck!

Publisher: uuibbui - 05:41

5-brainhealthy-food-everyone

The brain is where our consciousness resides. There is nothing more painful to see yourself degenerate and "lose yourself". If you want to keep your brain healthy will into old age, then listen up.
In this article, I'll introduce you to 5 brain-healthy food. Consume more of them and you'll allow your brain to perform at its peak, no matter your age. 

Blueberries, strawberries and raspberries.

 Not only do these berries contain high amount of anti-oxidants, they also contain chemicals naturally found in your brain. Anti-oxidants, of course, fight the process of oxidation, and oxidation kills cells - including brain cells. But perhaps the best of all berries are the Goji Berries. Being one of the most anti-oxidant rich food in the world, consuming a handful daily will greatly benefit your brain.
Green leafy vegetables are not only another great sources of anti-oxidants, they also contain numerous vitamins and minerals crucial for the brain.

Consume more oily fish.

They contain crucial omega-3 healthy fats. These fats are not only crucial for your cholesterol, they are also abundantly found in your brain. Yet most of us don't consume sufficient omega-3 fats, opting instead for omega-6, commonly found in vegetable oil. Though there's obviously also a need for omega-6, striking a balance between the two is what matters.

B complex vitamins are particularly important for your brain because they provide energy to it. But note that vitamin B12 can be found in any plant source. So if you're a vegan, be careful to supplement your diet with it. If you're not a vegan, B12 can be abundantly found in eggs and beef. Another reason to hit that steak! But remember: I always recommend consuming only organic beef.

The last is not a food but a drink.

 Tea... or matcha green tea, to be specific, is a great drink for anyone who's looking to improve their brain function. It contains a large variety of anti-oxidants and chemicals that allows your focus and calm - probably why the Japanese Buddhist monk who originally drank it could meditate 12 hours straight!

So there, 5 food that improve your brain. These food are can be commonly found and I've purposely excluded exotic ones because I do not want to overwhelm those of you who just got started.

Publisher: uuibbui - 05:14

4-ways-to-speedup-metabolism

Yes it's true... as we get older weight gain begins to creep up on us. You hear people every day in the grocery store, around the water cooler, at parties complaining of this additional weight they can't seem to lose. You used to eat anything and not gain an ounce but now it seems 2 chips will send your weight up another notch on the scale. So what is this weight gain mystery?

One thing we know for sure is that our metabolism is slowing down as we get older. Simply put, metabolism is the way our bodies burn the calories from the food that we eat. The shift of midlife weight gain actually begins in our 20's - 30's. We naturally gain body fat while losing lean body mass. This loss of lean body mass can greatly affect our metabolism. Starting at about age 25, a person's metabolism declines approximately 5 percent every decade! Therefore, if you were able to burn 2000 calories per day when you were 25 this can decrease to 1700 calories by the time your 55. So it seems we are entering into the battle of age vs. metabolism. We can't control ageing, so what now? Do we wave our white flags and succumb to what seems a natural progression of unwanted, continuous weight gain?

Absolutely not- there are several simple and natural ways to triumph over this battle at any age.

• Increase Muscle Mass 

The most important factor of metabolism is lean body mass. Muscle burns up to 90% more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 - 250 additional calories a day. Try adding a weight bearing activity 2-3 times a week such as lifting free weights, walking, or resistance training. Simply carrying your groceries home could be considered weight bearing.

• Don't Skip Meals 

The myth that skipping meals decreases your total calorie level and helps you to lose weight is not true. When people skip meals or decrease their calories significantly
(< 1000 calories/day), they actually decrease their metabolism. They go into "starvation mode" where the body tries to compensate for the low calories. Your metabolic rate can actually decrease as much as 10-15% and your body will hold on to the fat and burn lean muscle instead. Always eat at least 3 meals and avoid dipping below 1000 calories a day.

• Regular activity 

Regular exercise routines such as biking, walking, or hiking will help raise your metabolism during the activity and for several hours after. Even simple movements such as taking the stairs, house cleaning, or simple yard work can help increase your burn rate.

• Adequate Protein 

Protein provides the building blocks for muscle. Without adequate protein you may actually lose muscle. You need about .4 - .5 gram of protein per pound body weight. For a woman weighing 160 pounds she would need approximately 64 - 80 grams of protein daily. Choose healthy protein sources such as chicken, turkey, fish, soy, nuts, and beans. A three-ounce chicken breast will provide about 20 grams of protein.

Beware of Magic Cures 
We have all seen the ads for products that increase our metabolism and promise miraculous weight loss. Metabolism boosters and Fat Burners - not only do the people they show us in the testimonials lose weight they also end up with a firm body and a six pack stomach. Can a pill do all this?

Generally, the answer is no. These weight loss pills are often ineffective, and they can also harm us. Many of them contain either human growth hormone, which can lead to joint or heart problems, or epinephrine type ingredients that are correlated with increased blood pressure.

The answer is the good old tried and true: eat a balanced diet that does not exceed your calorie needs, and exercise regularly. Realize that aging does not need to win the metabolism battle and that we can look our best, increase our energy, and enjoy good health at any age.

Publisher: uuibbui - 04:37

4-exercises-help-flatten-tummy

No need to run out and buy an Ab Lounge or other fancy equipment meant to help you develop your abdominal muscles. You can do these exercises right at home, without any special equipment. However, you should note that the best way to get a flat stomach is to combine ab exercises with other activities, such as walking. Walking an hour a day (even in 10 to 15 minute spurts at different times) will go a long way toward maximizing your tummy workout.

1.Standing push-ups.

 Do these in front of a wall at home, or even outside against a tree. Stand with your feet apart at hip-width. Your hands should go on the wall at shoulder height. Contract your abs and hold them in throughout the exercise. As you inhale, slowly lower your chest toward the wall. Keep you heels on the ground as you do this. When your nose is just inches from the wall, begin to exhale, pushing away until you have returned to your starting position. Build up to 15 repetitions. This will strengthen your arms as well.

2.Standing side crunches.

 Stand with knees slightly bent, placed hip-width apart. Form soft fists and bend your elbows, bringing your fists next to each other at the center of your chest. Take a deep breath to begin. Exhale and bend from the waist, lowering your right rib toward your right hip bone. Squeeze your abs as you do this. Inhale yourself back up to start, and then exhale to the left. You can do this alternating for 1 to 2 minutes.

3.Standing oblique twist. 

Your stance should be one of feet placed hip-width apart. Make a goal post with your arms by holding them at shoulder height with the elbows bent up at 90 degrees (your palms should be forward). Inhale, and then as you exhale lift your right knee up and rotate toward the right. This will twist through your waist. Contract your abs as you do this, and keep your hips forward. Inhale to lower your leg and twist back. Do the same with the left knee, rotating to the left. Alternate sides for a minute or two. This will also help your leg muscles.

4.Bench plank leg lifts.

 This exercise will help you strengthen your deep core muscles. You will need a sturdy bench or table - a lower table is about right. Place your hands near the edge and then move your feet out. Your body should form a plank in a straight line from the top of your head down to your feet. This exercise requires you to tighten your abs and buttocks as you balance on the balls of your feet. Keep your torso lengthened throughout this exercise, but do not forget to tighten your abs. Inhale to begin, and then as you exhale lift your right leg off the ground. Inhale your right leg down and then exhale your left leg up. You should start at 30 seconds of alternating legs and try to work up to one minute.

Publisher: uuibbui - 00:01

4-alzheimers-diagnosis-tests-ask-doctor

If you're concerned about lapses in memory, or if you love someone and have concerns it is a good idea to make an appointment with your doctor and get examined. Alzheimer's disease is one of the top reasons dementia symptoms begin to appear. The earlier that you get treatment; the better chance you will have for slowing the disease process down, so you will have more years of activity and contentment. Read on to learn about the diagnosis of Alzheimer's, and how doctors use tests to help confirm a diagnosis of the disease.
When my father first started showing the symptoms of Alzheimer dementia, it was not seen as distinguishable from other diseases. It was viewed as an old age disease, with no distinct differentiation between the causes. The problem for my father's doctors was that my father was not old; he was only in his early 50s in 1980. It was almost thought of as a disease itself, instead of symptoms of a disease. It's is sad to think of because some of the diseases that are associated with Alzheimer's today can be treated. Some of the diseases that are treatable are listed below.

1. • Depression 
2. • Alcoholism 
3. • Thyroid disturbances 
4. • Kidney problems 
5. • Vitamin B 12 or E deficiency

There are other more serious causes of dementia such as brain tumors, or even blood clots in the brain.

The goal of researchers is to identify the disease early enough, before the symptoms are evident by yourself and others. If you are noticing symptoms, there are a few tests that will help your doctor determine what's going on with your body. Ruling out the possibilities of what is causing the symptoms of dementia is the first task.

Blood tests are done to rule out any problems for your thyroid, kidney or vitamin B 12 or E deficiency's. If all is normal, your doctor will more than likely set you up for series of tests to look at your brain, and to find any abnormalities. A PET and SPECT scan, and a MRI enable them see into your brain, and will help them determine what's going on. Your doctor will order some mental functioning tests too, to see where you are at as far as mental cognitive skills. All of these tests are necessary, so they can help you find the correct treatment for your condition.

Hope is on the horizon for new ways to diagnose Alzheimer's. You can find out information on the Internet that will keep you up to date. The website www.alz.org and www.alzheimers.org are two excellent sources to read. Do not forget to go to www.ninds.nih.gov too. It is never too late for hope for yourself and for others because today, you don't have to be like my father, and wait for a diagnosis and treatment. He lost so much time that he could have been spending under treatment, and have lived a more productive and longer life. Stand up to Alzheimer's symptoms and take charge, just as I know that my father would have if he had been given the choice.

Publisher: uuibbui - 23:53

3-ways-keep-off-holiday-weight-gain

The summer holidays are a great opportunity to lounge around on the beach soaking up the sun and sipping on a margarita. However, after indulging in one too many ice creams, endless buffets and a sedentary lifestyle for two weeks, holiday weight gain can creep up on you if you are not careful. How can you keep off holiday weight gain?

Tour Your Resort by Bike

Holiday resorts have all you could possibly want for a relaxing break. Skip the bus tour and hire a bike instead. Many resorts will have bicycle-hire and your hotel may even offer free bikes for guests. Not only will you be able to dodge the traffic and skip the parking fees, but you will also be taking in lots of fresh air and burning calories as you enjoy the seafront views.

Increase Your Water Intake

Dehydration is no laughing matter and it can occur very easily while you are away on holiday. That is why it is important to increase your water intake in order to stay well-hydrated.

The body can confuse the signs of thirst for hunger, so reach for a cool glass or bottle of water every time you are tempted to indulge in a full-fat snack. Start each meal with a glass of water and you will find that you do not feel as hungry. Eating less will help you to keep a closer eye on your portions, which in turn will help you to keep the pounds off while you are on holiday.

Set Yourself a Healthy Challenge Each Day

Rather than view each day as another opportunity to sunbathe and catch up on your latest novel, set yourself a challenge that is fun, engaging and healthy. Make a list of all the different kinds of physical activities you can take part in while you are on holiday. It does not mean you need to spend 45 minutes in the gym each day.

Think of fun activities that you will not get bored of such as horse riding, beach volleyball, a stroll down the pier after your evening meal, windsurfing or scuba diving. These are fun, engaging activities that will help to keep you active and ward off those unwanted holiday pounds.

Holiday weight gain is no fun, as this means extra work to take off the weight that crept up on you while you were away. Take steps to reduce the risk of piling on the pounds by touring your resort by bike, increasing your water intake and keeping portions small and by setting yourself a healthy challenge each day.

Publisher: uuibbui - 23:49

MAKE A LIST OF INGREDIENTS YOU NEED TO MAKE MEALS

The 17 Day Diet is a great, healthy, simple diet to follow because it allows you to eat plenty of food without feeling deprived, requires minimal exercise, achieves rapid weight loss, and helps you feel great both mentally and physically. The philosophy of the diet is based on eliminating sugar and processed foods, limiting fats and sodium, eating lots of vegetables and lean protein. It also includes exercising for at least 17 minutes a day and avoiding alcohol. Drinking a cup of green tea with meals and ensuring you drink at least 8 glasses of water a day are also important on this diet. It may sound difficult, but once you are prepared, it is actually quite simple to follow the program. The diet consists of four 17-day cycles, beginning with Cycle 1 which has a more limited selection of food with an emphasis on restricting carbs. The food lists expand with each subsequent cycle until you reach Cycle 4 which allows for a widely-varied, well-balanced, healthy way of eating for a lifetime.

The 17 Day Diet is not hard to follow at all - if you take the necessary steps to succeed. I say this from experience after going on the diet and having great success for the first two cycles with a loss of 18 pounds in 34 days. Things were going well, then it all fell apart...because I got so busy, I was unprepared, and I did not do some very simple things to ensure my continued success. After learning what caused me to fail to stick to the diet (lack of preparation), I am once again back on the program and things are going much more smoothly now. Because I whole-heartedly believe this is an excellent program that can truly help people achieve phenomenal results with weight loss that they have never been able to obtain with other programs, I wanted to share some simple tips that will help ensure your success.

TIP #1: MAKE A LIST OF INGREDIENTS YOU NEED TO MAKE MEALS.

Since this diet requires you to eliminate sugar and processed foods and allows only olive oil or flax seed oil as your fat source in the first cycle, most of your traditional seasoning, dressings, and condiments will not work. You need to be able to have the ingredients to make your meals on hand in order to make it simple to stick to the diet. Otherwise, it becomes too tedious and difficult to follow. When making your list, be sure to review the recipes provided in the book because they contain many things not included in the "List of Foods" in Cycle 1, such as parmesan cheese, lowfat sour cream, or barbecue sauce. After making a complete list, you are ready to go to the store in search of these items.

TIP #2: GO SCOUR YOUR LOCAL GROCERY AND HEALTH FOOD STORES TO FIND INGREDIENTS.

When I started looking for the ingredients I needed to make meals, I was shocked to find out how difficult it was to find items that did not contain sugar, high fructose corn syrup, canola oil, or other unhealthy ingredients. It can be done, and once they are found it is simply a matter of purchasing the items, but I was literally spending hours searching store aisles for salad dressings, ketchup, bbq sauce, marinara sauce, soups, salsas etc. This is an unavoidable and necessary evil critical to your success. Imagine if you get off work, starving for dinner, stop by the store to pick up ingredients to make a meal, and it takes you 2 hours to find ingredients that you can actually use to stick to this program! That could make anyone give up. It is absolutely critical to your success to already have the products you need on hand or, at the very least, to know what to buy and where to get it. It all boils down to investing some initial time to research and find the items that can be purchased already prepared and discovering which items you will need to make from scratch since there are none commercially available.

I was absolutely dumbfounded how many food products had unhealthy ingredients that I didn't even consider before being educated on this diet, like finding sugar in Worchestershire sauce, spices, or marinara sauce. Sugar was found in so many grocery items, even when it was completely unnecessary and unexpected. So be prepared to be extremely frustrated by having to put hundreds of items back on the shelf after reading the ingredient list. But be patient. You will be able find many items, and will also discover to ways to make your own condiments quickly and easily from a few simple ingredients. Remember to look closely at the ingredients and nutrition label as they may be deceiving. Marinara sauce that has no sugar may show a high sugar content in the nutrition label, however if no sugar is added, that means the grams of sugar listed are those naturally occuring in the tomatos. Also, some products will have sugar listed in the ingredients, but on the nutrition label it may show zero grams of sugar. While not specified in the book, I deduced that these items showing zero or just a few grams of sugar were okay to use since it was so minimal. Find the products and ingredients you need and purchase them before starting the diet. Having your pantry and fridge stocked will significantly improve your odds of succeeding.

TIP #3: PREPARE MEALS AND MAIN INGREDIENTS AHEAD OF TIME

Diets are most difficult when we allow ourselves to get too hungry and we are tempted to grab anything that is convenient, readily available, and quick. That is the cornerstone of the success of fast food in our country. So, to stick to this diet, it is important to have items that meet that criteria. It is actually pretty simple to do with just a little preparation. I found it is very convenient to make chili and other soups for something quick to heat up. Keeping single servings in the fridge and freezer make it a snap to grab and eat or take to work. Also, having grilled, baked, or boiled chicken breast already cooked in the fridge make it easy to whip up a quick meal. You can add this to your soups or salad for a protein-packed, satisfying meal. Since I found it easier to stick to the diet by eating savory, flavorful food, I also liked to make "taco" meat by using lean ground turkey seasoned with onion,chili powder and Ms. Dash's chili lime seasoning. I could add this to my eggs for a mexican omelet, make a taco salad, or lettuce wraps to make a tasty meal in minutes. I also made salad dressing, vegetable dips, and barbecue sauce ahead of time and kept them ready to go in the fridge. This really only requires a time investment of a couple of hours once a week to keep you going strong on the program. By having all of these items ready to go, and allowing you to have a meal ready in minutes, it can keep you on track even when you are at your weakest point of hunger. I found this step to be absolutely critical to succeeding on this program. This step will help you incorporate the 17 Day Diet into your busy lifestyle. Without advanced food prep, I don't believe I could realistically stick to this diet for any length of time.

These 3 simple tips will go a long a way to helping you succeed on the 17 Day Diet. Set yourself up for success by preparing for the diet before you start. It is said that luck is when opportunity meets preparation. Every day you have an opportunity to change your life; prepare for this diet and you will have great luck on the 17 Day Diet.

Publisher: uuibbui - 23:32

3 rules of recovery

Meaningful employment positively impacts individuals in recovery from mental health and substance abuse by: 1) making them too tired to engage in former drug related activities directly after work, 2) bringing them under socialized peer pressure which can be exerted upon a macro (society as a whole ranging from employers to friends) and micro level (close associations), 3) implants healthy fears about losing hard won positions of respect within society and monetary rewards, 4) assist in developing and maintaining refusal skills - the ability to say - no - to their drug of choice, past dysfunctional behaviors and life style; thus, providing those in recovery from mental illness and substance abuse who are suffering from long term unemployment with meaningful jobs actually assist in their recovery as it reduces taxes - this is because taxes are utilized to pay for drug treatment programs, incarceration, and increased police presence in communities. According to, (et. al. 2009, Mental Health and Addiction 101 Series) Harm reduction can be defined as "any program or policy aimed at reducing harm related to substance use without requiring that the substance use be stopped. The program or policy may be aimed at the individual, family, community or society."

Why not just provide them with volunteer positions?

 The problem with this is that today's volunteers including those that are in recovery from mental illness and substance abuse; especially those that are over thirty may be just as qualified as those individuals working as paid employees. Individuals over thirty struggling with recovery from mental health and substance abuse issues don't just sit around and collect welfare and SSI checks. These individuals also engage in everything from volunteer positions, internships to formal education in order to return to work; unfortunately a number of these individuals may engage in these back to work activities for years without being rewarded for their efforts; thus, encouraging them to relapse and give up any hope of leading a normal life. According to BLS (Bureau of Labor Statistics) 2010 online publication relating to volunteerism within the U.S: whites volunteered at a rate of (27.8 percent), blacks at (19.4 percent) and Asians (19.6 percent); while Hispanics or Latinos, 14.7... Individuals with higher levels of educational attainment which includes those that possess college degrees who age 25 and over volunteered at a rate of 42.3 percent.

Although there are laws that that offer tax incentives for hiring long term unemployed individuals, these laws may not be enough to ensure that women and minorities in recovery from MHSA issues will be rehired back into the work force due to the problem of racism, and the stigma of substance abuse/mental illness. Yet, without question, hiring long term unemployed individuals in recovery is the best way to reduce government and tax payer spending.

Publisher: uuibbui - 23:30

3 Fat loss exercise Tips for women

I'm a certified personal trainer, and below are 3 tips to help you reach your fat loss and/or strength gain goals.

Strength Training and Its Aerobic Effect

An intense set of lifting weights will raise heart rate. Though the set may last 10-30 seconds, this is all that's required to force the cardiovascular system to adapt to the stimulus.

The longer an intense strength training set, the more the cardiorespiratory system must work. After a set of 20 reps with heavy weight in a compound lower body exercise, your heart will be thumping. Twenty reps of dumbbell curls or triceps kickbacks won't do much for heart rate.

But 20 reps of a heavy full range squats, leg presses, or pull-ups will spike heart rate to supply these multiple large muscle groups with lots of oxygen.

Strength training indeed produces an aerobic training effect, even though this type of exercise is called "anaerobic." You must lift intensely with compound (multi-joint) exercises to get the cardio effect I just described. When compound movements are performed this way, a fat loss effect is greater than when strength training is performed with low reps.

Strength training does not replace cardio exercises, so you should always have cardio workouts as a regular feature in your fat loss regimen.

Burst Training for Fat Loss

A single burst of high energy physical activity that lasts for around 60 seconds, done a total of eight times spread throughout the day, will actually do far more for fat loss than will an hour and a half nonstop on any type of cardio equipment, or jogging or bicycling outdoors.

This is because 60 seconds of highly intense movements provoke a fat-burning hormonal response, making these hormones continue to circulate throughout your body in elevated amounts, all day long, bringing up resting metabolic rate.

Squat Form

The squat is one of the premier exercises for gaining strength and achieving weight loss. Before using a bar, first master your form with bodyweight squats in front of a mirror. When you feel that your form is good, use a light bar.

The Web is full of videos of people executing really bad squat form. It's not surprising that many of these trainees are using a heavy barbell. People are so eager to be "squatting big" that they never learn good, efficient form. Proper form is vital for avoiding back injury and for maximizing fat loss and strength gain results.

The back squat should be powered by the glutes and legs, not the lower back. When you feel confident squatting with a light bar, enlist a certified personal trainer inspect your form.

Make sure that the trainer views your profile to get a good look at your lower back as you squat, to make sure that you do not lose the lumbar arch. Ask the trainer to watch your feet and knees for proper tracking.

By implementing these 3 exercise tips, you will expedite reaching your fat loss and strength gain goals.

Publisher: uuibbui - 10:39

Get 6 Packs fast

Everywhere you look, someone is promising you some big secret about how to get six-pack abs. Some of these "secrets" have a slight ring of truth, while others do not. Learning to decipher what methods are the best ways for how to get a six pack will determine your success.

When trying to get six pack abs fast, the biggest issue you need to focus on is your diet. If your diet is not in line, you will never be able to get rid of belly fat, no matter how many sit ups, crunches, or other ab exercises you do.

Eat Enough Protein

First, make sure you get enough protein. Not only will proteins form the key elements you need to build muscle, but they will also give you greater feeling of fullness than eating carbohydrates by themselves. Protein is more "expensive" than any other macronutrient, meaning that your body will burn more calories to break down proteins, compared to carbohydrates and fats.

Dietary Fat is Your Friend

Don't be afraid of dietary fats, such as olive oils, fish oils, mixed nuts, avocado and peanut butter. While it is true that eating fat will increase your calories fast, as long as you keep it between 20-30%, it can be one of the best things you do to get a six pack fast.
The important point here is that dietary fat helps keep your insulin level stable, which can actually cause fat itself, when high enough. Furthermore, dietary fat will keep you feeling full for a longer time, more than carbohydrates or proteins. Interestingly, with some high-fat diets you can get six pack abs fast because your body learns to metabolize fat for energy.

Carbs are Crucial on Post-Workout

Finally, when it comes to carbohydrate intake and getting six pack abs, you want to focus more on your carb intake around the post-workout period. If you want to get a six pack fast, then each meal you consume should contain raw vegetables (at least 1-2 cups). This will help stabilize insulin levels, improve protein absorption, and give your body all the vitamins, minerals, antioxidants and fibers it needs.
Diet and Exercise for Success

So, if you're aiming to get abs in the coming months, you need to take a good hard look at your diet. This is the biggest factor that can't be overlooked, if you want to succeed.

The exercises you should do for your abs are crunches and leg raises. Try to run a little to burn fat; if you are not fit enough to run, try to swim one or two times a week. Skipping is a great exercise for fat burning, too and will help to tone your abs, as well. Pushups and pull-ups are also one of the best ways to shape your abs and tone your entire body.

Publisher: uuibbui - 10:17