..HelloHealthy..

Sit-ups shouldn’t be your go-to ab exercise — and not just because they’re boring. If you’re only doing sit-ups, you’re only training one part of your abs, your rectus abdominis or “the six-pack muscles” that run from the bottom of your chest to your pubic bone.

That leaves the transverse abdominis, the deep layer of muscle that wraps around your torso, and the obliques, muscles that run down your sides, untouched. Neglecting these muscles leads to dysfunction and even injury, not to mention that you’ll never look quite as good as you could with your bikini on.

But the worst part of sit-ups isn’t what they’re missing, it’s what they’re acting on — namely, the spine. Imagine that you’re standing up, and throwing your torso forward to touch your toes, over and over. It’s easy to see the havoc that wreaks on the lower back, and it’s similar to what’s happening with most sit-ups.

While performing a slow and controlled sit-up can work fine to build one section of your abs, there are far superior alternatives that can target the entire core, while strengthening other parts of your body and even burning fat. Here are 6 moves that have been proven time after time to be more effective than sit-ups.

What You Need: A pair of dumbbells weighted just slightly heavier than your comfortable level and a pair of resistance band (heavy tension).

How This Workout Works: Perform each of the movement as many times as possible in a slow and controlled manner for 30 seconds with no rest in between each exercise – that is one circuit. Work your endurance and strength up to complete 3 circuits 3 times a week on non-consecutive days. Then, sit back and watch your abs transform.

1. Dumbbell Push-up Row

Place a pair of dumbbells about shoulder-width apart on the floor. Grab the handles and position yourself in a pushup position.
Lower your body to the floor and then press back up.
Once you’re back in the starting position, pull the dumbbell in your right hand up toward the side of your chest. Pause, then return the starting position and repeat with your left hand. That’s 1 rep.
Try to prevent your torso from rotating each time you row the weight.

2. Dumbbell Curl To Squat To Press

Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing forward.
Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
Immediately push your hips back and lower your body into a squat, until your thighs are at least parallel to the floor.
Stand up and press the dumbbells over your head. That’s 1 rep.
Return to the starting position and repeat.

3. Cross Behind Lunges

Grab a pair of dumbbells and hold them at arm’s length at your sides, your palms facing each other.
Step forward and to the side so that your lead foot ends up in front of your back foot (like a curtsy). Lower your body until your front knee is bent at least 90 degrees.
Pause, then return to the starting position and repeat with your other leg.

4. Resistance Band Bent-Over Row

Grab a resistance band and step on it with one foot (use both feet for more resistance). Hold the band in each hand at arm’s length, about shoulder-width apart, and then bend at your hips and lower your torso until it’s almost parallel to the floor. Your knees should be slightly bent and your lower back naturally arched.
Squeeze your shoulder blades together and pull the band up to your upper abs. Pause, then return the bar back to the starting position.
Note: If you do not have a resistance, holding a dumbbell in each hand will work as well.

5. Dumbbell Squat Thrust

Stand with your feet shoulder-width apart and your arms at your sides holding a pair of dumbbells.
Push your hips back, bend your knees, and lower your body as deep as you can into a squat.
Place the dumbbells on the floor, then kick your legs backward into a pushup position.
Kick your legs back to the squat position. Stand up and jump. That’s 1 rep.

6. Overhead Split Squat

Hold a pair of dumbbells directly over your shoulders, with your arms completely straight. Squeeze your abs tight for the entire exercise. Stand in a staggered stance, your left foot in front of your right foot.
Push your hips back and bend your knees so you lower your body into a squat. Pause, then push yourself back up to the starting position.
Perform the prescribed number of reps, and then do the same number of reps with your right foot in front of your left.

You know losing weight would both make you feel and look better.

But, every attempt you’ve made so far has ended up with that you gained the weight back.

The biggest problem has been that all your diets have been 1) very strict and 2) involved counting calories.

Even if they could work, they just make you too obsessive about what you eat.

Besides, who wants to live their life counting calories forever?

Luckily, there are many other options that can help you lose those love handles; or to finally fit into that dress you’d always wanted.

And no, none of them involves counting calories – promise!

1. Map Out Your Food Habits

8 Simple Weight Loss Tips from Fitness Experts

Dedicate 4-8 days where you document your food habits, not based on calories but rather how you feel after you’ve eaten.

Write down (1) date and time, (2) what you ate and drink, (3) how hungry you were before the meal and how full you were after, and (4) your emotions associated with that meal:

Date and time – Monday 10/8 7:30 AM
Food and drink – A bowl of milk and oatmeal, one cup of coffee
Hunger/fullness – Super hungry! Very full after eating
Emotions – Energized and satisfied

The goal of this task is to get an overview and to identify patterns.

If you eat a small breakfast, do you find it harder to concentrate at work?
If you skip lunch, do you snack more in the evening?
Do you eat very differently over the weekend compared to during weekdays?

2. Cut The Junk

Yes, those donuts look delicious.

But they are not serving you or bringing you any closer to your goal.

Period.

Picture yourself one year from now:

Where do you want to be?
What do you want to look like?
More importantly; how do you want to feel?

Write down the answer to these questions and let them remind you of in which direction you want to go.

You can either remain in the exact same position that you are now, or you can cut the junk (cookies, ice cream, pizza) and be able to:

Eat without feeling guilty
Become more energized and rested out
Become more happy and confident
Look yourself in the mirror and feel proud

Becoming healthier doesn’t mean that you need to starve yourself. In fact, you can still eat a lot of food; if you choose the right sources:

Veggies – Broccoli, Spinach, Paprika, Cabbage, Onions
Protein – Chicken, Turkey, Eggs, Fish, Soybeans
Carbs – Root vegetables, Legumes, Bulgur, Quinoa, Fruit/Berries
Fat – Fat fish, Almonds, Seeds, Olive Oil, Avocado

3. Avoid Drinking Your Calories

Many liquids tend to be high in sugar and – even if we don’t like to admit it – way too easy to finish off (another round of shots, anyone?).

Compare this with slowly enjoying a proper meal full of greens, protein, and essential fatty acids.

The second option will keep you full longer 10/10 times.

Replacing your normal soda, juice, and alcohol with water or light-soda is a key to achieving weight loss.

4. Eat Enough Protein

Protein is one of the most important macronutrients when you are trying to lose weight.

Not only does it help you to lose more fat, but it also reduces your hunger and gives you a better appetite regulation.

Some sources rich in protein are:

Fish: tuna, mackerel, salmon, cod
Meat: Beef, pork
Chicken
Eggs
Soybeans
Lenses
Almonds
Seeds
Cheese

5. Make Your Plate More Green

Vegetables are one of the best tools for weight loss.

They are nutrient-dense, rich in fibers, and saturates well – while containing very low energy.

Feel free to allow them to take up half of your food plate.

Fresh or frozen.

Cook them, wok them, or let them roast in the oven.

Get creative and add more color to your diet.

By eating more vegetables, you’re doing both yourself and the environment a big favor.

6. Eat Regularly

While meal frequency seems to be of less importance, eating around the same hours every day can make a significant difference.

By being consequent, your mind and body will adjust to when it’s time to eat or not to eat.

In this way, you will minimize the risk of becoming acute hungry and falling for temptations.

Use your documentation from point 1 – at the beginning of the article – to identify if you already have regular eating habits.

If not, tweak your food schedule so that it’s as consistent as possible.

Don’t let that chocolate craving catch you off-guard!

Many people have fat accumulated only in the region of the arms. If you have this problem, you only need to follow these simple exercises for arms and you will be happy you did so.

There are many exercises you can perform at home, using the things available. The next arm toning exercises can make your arms fabulous in just two months.

1. Weight Lifting

Weight lifting is a time tested exercise for all those who want to lose arm fat and have toned arms. For this exercise, you can use a 2 liter cold drink bottle or a water bottle, or if you have a pair of dumbbells at home – even better.
Hold the item you selected with both your hands and lift it over your head. Keep your arms straight, this is the starting position. Lower the weight behind your back and reach it as low as you can. When you’re done bring up the weight above your head, again. The slower you move your arms, the more toned your arms will get. Do 3 sets of 20 reps and after every set take a rest of one minute.

2. Chair Dips

For this exercise you need to choose a bed or a chair, a little higher of the ground. The furniture you choose should be at least 2 feet higher than the ground and you should have 3 feet of free space in front of it. Put your hands on it facing away from the furniture. Keep your arms shoulder width apart. Keep your upper body straight and move three to four steps away from the furniture. Bend your knees than bend your elbows and move your whole body to the ground until you touch the floor. Get back into your normal position. Make 3 sets of 20 reps, every day.

3. Push Ups

Push-ups are the perfect exercise for toned arms and strong core. Even the regular kind of push-ups will strengthen your muscles. At first, it may be a little difficult for you to gain balance. It is easier if you do the push-ups by balancing on your hands and knees instead of hands and toes. At the beginning you can start with knee push-ups and then you can go for the normal ones. With this exercise you will strengthen your muscles and tone them to the maximum. Do 3 sets of 10 reps every day.

4. Scissors

Start this exercise by standing straight and lifting your arms to shoulder height, in front of you. Stretch your arms to the side and bring them back to your front, the right hand should overlap the left, something similar to open scissors. Then, stretch them to the side again and bring them back to the front so that your left arm should overlap your right. Make 3 sets of 10 reps every day.

5. One Arm Tricep Dips

Start the exercise by sitting on the floor with your legs and feet joined together. The knees should be bent and feet placed flat on the floor. Put your hands on the floor one foot behind your hips you’re your palms shoulder-width apart and point your fingers towards your back. Lift your hips off the floor and straighten your arms. Bend your right elbow to lower your hips as close to the floor as possible. Straighten your right arm and bend your left elbow to lower your hips as close to the floor as possible just as before. Repeat by changing sides.

6. Single Arm Lateral Raise

Start this exercise with your knees and hands placed directly under your shoulders and hold a 600 ml water bottle or a dumbbell in your left hand. Raise your torso up to straighten your right hand and your left arm is raised parallel to the floor. Keep your abs engaged and hold this position for a few seconds. One you’re done, slowly lower your body to the starting position. Take the dumbbell with your other hand and repeat the exercise.

7. Opposite Arm & Leg Lift

Get on the floor on all fours. Place your knees under your hips and place your palms under your shoulders. Raise your right arm forward and stretch your left leg backward simultaneously. To create a tension in your back, flex your foot. Hold in this position for a few moments and then come back to the starting position. Repeat the same with the opposite arm and leg. Make 15 to 20 reps on both sides.

Here are some extra tips that will help you lose arm fat and lose weight naturally:

Count Calories – Set yourself a target to reduce 500 calories per day. This will count up to 3500 calories in one week, which is equal to 2 pounds of weight loss per week.
Drink Water – it is very important to keep yourself hydrated. It is best to drink lots of water and to cut out the intake of sugary beverages and alcohol.
Eat Breakfast – the breakfast is the most important meal of the day. So, don’t skip it under any circumstances, because that will only lead to excessive eating latter in the day.
Set Smaller Plates – serve your meals in smaller plates. This will help you reduce the portions and give you the sensation that you are full.
Avoid Unhealthy Snacks – Plan your meals, this way you won’t be snacking on unhealthy salty and sugary foods.

These are the best exercises that you can try out at home if you want to lose arm fat. You can try all these exercises or you can choose only one. But, if you want to lose arm fat faster, you need to use all these exercises.

They are especially designed to sculpt your arms, so it is best to increase the count of sets every week. You should combine these exercises with foods with amino acids for muscle growth; this will help in burning the fat faster and help in developing toned arms. Most important of all is to maintain a good diet and focus on the weight loss, so you could enjoy the benefits of a healthy and happy body.

Loose or droopy upper thighs can be a continuous cause of concern for many women. You have already started your workout regimen but you’re not 100% happy with the results as the programme is not able to target your thigh area, in particular. You must know something upfront: Slim and toned thighs aren’t built in a day! Your body needs to lose weight overall, and with the help of a few dietary changes and targeted exercises, you can surely get sleek, slim and bikini-worthy thighs. Lucky for you, to help you out and save you some of that stress, we have created a list of the best leg workouts that will help you reduce thigh fat in just 7 days:

Forward Lunges

Forward lunges can help you build overall lower-body strength. Lunges work on the thighs, calves, Glutes, and Abs. Lunges are pretty simple as they are similar to our walking pattern. Start with basic lunges and once you master the proper form, take it to the next level by adding weights. So, if you wonder how to reduce fat in 7 days exercise, try lunges today!

How to lose thigh fat with Lunges

Engage the core while standing straight with feet apart, and toes pointed forward.
Take a big step forward. As you lower your body, make sure both knees are bent at 90 degrees. Both arms should be out to your sides.
Push off the right foot and get back to the starting position.
Do at least 20-30 reps for best results.

Wall Squats

Wall squats works on your loose thighs, lower abs, glutes, calves and increases flexibility. If you’re too lazy to hit the gym and wonder how to reduce thigh size fast at home, wall squats are just for you as these can be done anywhere provided you have a wall to lean on.

How to lose thigh fat at home with Wall Squats

Lean against a wall with feet shoulder-width apart. Make sure your feet are placed about 2 ft. in front of you.
Bend your knees and go in a squat position. Keep your back straight and thighs parallel to the floor. Hold steady for about 2 minutes.
Get back to the starting position. Rest for 30 seconds, and then repeat!
For fast results, do this exercise about 10 minutes every day.

Leg Circles

If you’re just starting out, you’ll love this exercise as you get to lie back in between the moves. Properly done leg circles help you target those flabby thighs, so the next time you wonder how to reduce thighs and hips fast, try leg circles.

How to lose thigh fat with Leg circles:

Lie on your back, preferably on a soft yoga mat. Keep your legs straight, arms down and core engaged.
Raise one leg and make a clockwise circle and then anti-clockwise. Repeat.
Keep switching legs until you make 20 circles with each leg.

Leg Extensions

Still in the lying position? Great! It’s time for leg extensions. This exercise will work wonders on your upper thigh muscles. Don’t have a leg extension machine? Worry not as we’ve got your back. With our version of leg extensions, you can easily do it at home on a yoga mat.

How to lose thigh fat at home with Leg extensions

Lie on your stomach with legs extended.
Now, slowly raise both legs as high as you can. Hold steady for about 10 seconds and then slowly come back to the starting position.
Take 10 seconds to break and then repeat at least 10-15 times.

Stair Climbing

Stair climbing is incredibly simple, but it is one of the best leg workouts that will help you lose that flab. You don’t even need a gym since you can do this exercise easily at your home, porch or office.

How to reduce thigh size fast at home with Stair Climbing

Walk down the stairs slowly and as you reach the bottom of the stairs, walk up.
Keep increasing your speed for better results.
Do at least 20-30 reps.

Gate Swings

Wondering how to reduce thigh fat in 7 days exercise? Gate swings is a great cardio move that works on the overall lower body and whip your flabby thighs into shape. In addition to this, gate swings help in strengthening your muscles by engaging the core.

How to lose thigh fat with Gate Swings:

Stand wide with toes pointed forward.
Bend your knees and go in a squat position. Push your knees as wide as you can to give your thighs a good stretch.
Now jump in a way that your right leg is placed in front of left leg making a “cross-legged” position when you land.
Do this again, and this time the left leg should be in front of the right one when you jump.
Repeat at least 10 times.

Plies

If you are looking for one exercise that will help you reduce thigh and hips fast, then plies is meant just for you. Plies is one of the best exercises to lose upper thigh fat and shape those wobbly thighs and hips in half the time.

How to reduce thighs and hips fast with plies:

Stand with feet shoulder- width apart and toes pointed forward.
Bring your arms straight in front of you and bend down as low as you can making a squat.
Go back to the starting position and repeat for at least 20-25 times.

Pilates Side Splits

No time to hit the gym? Again, to help you lose thigh fat easily, we’ve come up with the standing version of pilates Side Splits where you don’t need a reformer. Since you won’t be using the springs, your thighs will have to put forward its entire strength in order to perform the exercise. Which is why this is one of my favorite moves when it comes to targeting those saggy thighs.

How to lose thigh fat with Pilates Side Splits:

Stand straight keeping feet hip-distance apart.
Position a towel under your right foot. Keep your palms forward as you extend the arms.
Now slowly move the right leg to side while opening legs wide apart.
Push the left foot and bring the right leg back to the starting position by using your inner thighs strength. Make sure your legs don’t bend during the entire movement.
Switch legs and do at least 20 reps.

Frog Jumps

Frog jumps not just helps you burn calories during the workout but also keep your thighs pumped up for hours. Include this exercise in your workout regimen today to get tight, sculpted and slim thighs.

How to reduce thigh size fast at home with Frog Jumps:

Stand and place both hands behind your back.
Go down in a squat position keeping your core tight and chin up.
Jump forward and jump again as many times as you can.

Jogging

Walking is good for beginners, but for those who really want to lose thigh fat in just 7 days, jogging is unarguably the best cardio exercise. Jogging is a full-body workout that works wonders on the thigh muscles and keeps your heart pumped up.

How to lose thigh fat with Jogging:

Begin with brisk walking and keep increasing your speed until you start jogging.
Take a 1-minute break after jogging for 10 minutes. Start off again and keep moving that lazy body for at least 30 minutes.
Make sure your shoes provide full-support when you jog.

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Saturday, April 25, 2020

Night Drink To Reduce Waist Size By 4 Inch In Just 1 Night.

Do you know most of the time you are not fat but your stomach is bloated and you can easily remove it naturally. In such cases natural fat burner drink can work faster than exercise or dieting. Today I am going share one drink that can remove all bloating from your stomach in just few days

To prepare this drink you will need

half of a banana
1 teaspoon of beaten almonds
half a cup of almond milk
1 teaspoon of grated ginger
half of a teaspoon of cinnamon powder

Preparation:

Simply mix all of the ingredients in a blender and your drink is ready.
Eat it half of an hour after your dinner, and ensure you’re now not eating something after it.
Sit at bed and relax, and you may be aware the outcomes within the morning.

Bananas include several vitamins and minerals as well as a fiber referred to as pectin in order to improve your digestion and assist you experience full for longer.
This is why bananas are regularly part of many weight loss recipes. Ginger is some other herbal weight loss ingredient which can lessen your stomach fats very quickly. It may prevent overeating and enhance your strength tiers, whilst additionally regulating your hormones.

Almond milk consists of the equal minerals located in skimmed milk, however gives more health benefits and allow you to shed pounds, that’s why it’s used within the drink.

Sources

Friday, April 24, 2020

6 Stomach Exercises That are More Effective Than Sit-ups