Six Pack Abs

Tuesday, December 22, 2009

Flexcin Review-Arthritis Treatment

For a lot of people, any pain in the joints is automatically arthritis if it cannot be credited easily to other causes. And they may be right. Because one or two of the over 100 kinds or arthritis that afflict above 45 million Americans may be the real cause of the complaints.

The most common kinds of arthritis

Osteoarthritis and rheumatoid arthritis are the two major types of arthritis today. The first is also called degenerative arthritis, being characterized by the wearing out of the cartilage in the joints, while the second is caused by faulty immune system that results to swelling of the joints.

Osteoarthritis vs. rheumatoid arthritis

The properties of the cells of the body, deteriorate over time, the excellence of the replacing new cells being also reduced slowly. This continuing wear affects the whole body, including the cartilaginous substance between the joint bones, lowers its lubricating function, and results in painful movements of the bones. When the cartilage becomes too thin, pain in the joints become serious, at times they grate, which may be both felt and heard. Inflammation is not a common symptom of osteoarthritis, but there may be some in the lining as reaction to cartilage deterioration.

Rheumatoid arthritis, on the other hand, is caused by the immune system attacking the joints for reasons that are as yet unsure. Researchers think that the antibodies may have been ‘befuddled’ after viral or microbial attacks, that they see proteins as foreign bodies in the system. The immune cells, called lymphocytes, then release the cytokines TNF (tumor necrosis factor) and interleukin-1, the chemicals that cause inflammation and protein elimination.

Comparative symptoms

Osteoarthritis is most often found in load-bearing joints such as the knees, feet, hips and spine. Forming gradually, osteoarthritis starts with some stiffness in the joints, then a little pain when getting up that settles for longer periods of time. Difficulty in dressing, gripping items, bending over or sitting and fatigue are common symptoms. Other may have swollen joints as well as feel heat in the affected areas, and pain when ambulatory.

The symptoms of rheumatoid arthritis are usually cruel pain, inflammation and stiffness of the joints. Fever, reduced desire for eating and fatigue are the usual outcomes. Affliction occurs symmetrically; that is, if a joint in one side of the body is affected, that on the other side will be affected as well.

Administering cure

At home, hot or cold applications and topical creams containig capsycin, methyl salicylate and menthol may be used to ease the pain. For osteoarthritic patients, food supplements containing glucosamine and chondroitin may help in some but not in other cases. Fish oil supplements may also reduce the inflammation; weight reduction can relieve arthritic pressure pain in the knees; warm water or paraffin soaks might prevent morning stiffness and pain, and acetaminophen medications can ease the painful effects of arthritis.

Aspirin and acetaminophen might be sufficient as pain relievers, while -steroidal anti-inflammatory drugs (NSAIDS) could be the right solution in other instances. But as always said: If symptoms endure, consult your doctor.

My advice is to search on the internet and find a natural cure product for Arthritis in order to avoid side effects of chemical arthritis pills. A suggested product is Flexcin with CM8. Read a Flexcin Review here.

Saturday, December 19, 2009

Metabolic syndrome-what it is and relationship with obesity

For our health the metabolic syndrome is a dangerous organic syndrome characterized by a multiplicity of metabolic disorders, which are often underestimated by patients. According to health, the coexistence of metabolic dysfunctions does toxic in humans, leading to increased incidence of heart attack episodes, diabetes and premature death.

The metabolic syndrome has no symptoms in health.
According to the health of recently discovered by medical science.

Found on our health only during the annual preventive medical examination due to complete absence of symptoms and should be treated immediately because of the inevitable evolution that has in many cases.

In particular the metabolic syndrome are also three or more of the disorders listed below:

- Waist circumference more than 102cm in men and 88cm in women.
- Blood triglyceride levels above 150mg/dl.
- Levels of "good cholesterol» HDL below 40mg/dl in men
and below 50 mg / dl in women.
- Arterial blood pressure of at least 130 and 85 mmHg
systolic and diastolic respectively.
- Glucose (sugar) fasting blood than 110mg/dl.


Obesity and increased body mass index (BMI), which equals the ratio of weight divided by height squared, are predisposing factors for the occurrence of metabolic syndrome.

- BMI below 18.5 is very low,
characterizes very weak person and is accompanied by increased morbidity.

- When you BMI = 18,5-24,9
are generally normal,

- BMI = 25-29,9
Overweight and

- Over thirty

The BMI is determined for each additional person, based on Clinical findings. People who accumulate fat in the abdomen, chest and limbs are male-type fat distribution is more damaging to the body than the female type of fat accumulation in the buttocks.

What factors also play a key role?

In the development of metabolic syndrome have a key role and genetic factors that interfere in a variety of parameters such as tissue resistance to the action of insulin. This means that some people are more predisposed genetically determined than others to develop this malignant syndrome.

The incidence of metabolic syndrome is increasing alarmingly in the past young people.

What general principles should be respected by the people who suffer from this syndrome:

1. It is important to exercise.
Half an hour longer fast walking several times a day is sufficient to restore metabolism.

2. You should not smoke:
Smoking increases the adverse consequences of metabolic syndrome.

3. We maintain a normal body mass index (BMI)
Depending on the type of individual metabolic disorders present in metabolic syndrome, designed personalized nutritional and therapeutic interventions.

3 things for ripped abs

The ripped abdominal dream is difficult but not unattainable. Just three things you must consider that most people make wrong.

The genetic factor

The first thing to notice anyone trying to "show" their abs is the hereditary factor, or what doctors call distribution and size of fat cells in perimeter abs region.


The biggest cliche in concerning abs is that 'abs are made in the kitchen and not in the gym. And unlike many cliches, it is utterly true. We all have abdominal muscles just some behind layers of fat.

The reduction of fat is 10% exercise and 90% diet. 10% performance means low-intensity exercise-as long as cycling, jogging or even walking without differences in height and average to slow speeds.

Abdominal exercises

With regard to abdominal exercises are endless and what is needed is variety and relaxation. The exercises with fitness ball is a miracle because the abs are forced to work longer if the body is not fully supported and offer different angles and options.

If you are truly committed to the acquisition of these last abdominal then retain these three little things in your mind and do not ever forget that Flab will never turn into abs in two months and the importance of nutrition. Each dessert or drink will be a few days effort wasted!

Saturday, December 12, 2009

The new virus AH1N1

In the field of health AH1N1 virus is a new flu virus that combines genes flu fever, avian influenza and human influenza. In health viruses common seasonal flu mutate from year to year. That is why the vaccines used to prevent our health from the common flu differ from year to year and discussed.

It is unknown whether the health of the current strain AH1N1 disappeared, differ in the future due to mutate and change characteristics, so now the current strain of flu known as the new right AI1N1 2009, and for the sake of brevity only referred to as A1N1.

Several studies on the behavior of the new virus this new flu in progress. The current data we have, however, reveal significant differences and similarities between the new flu and the common seasonal flu.

The most serious outbreak in the case of the common seasonal flu caused by influenza virus A.

Epidemics begin abruptly, reaching maximum period of 2-3 weeks, lasting 2-3 months and they disappear as quickly as it started. The influenza epidemics occur almost exclusively in during the winter, in contrast to the tropics, where there is a rise throughout the year. The AH1N1 2009 but remains active even in the summer as opposed to seasonal flu.

The mode of transmission is common, with inoculation of the virus in the respiratory tract, with coughing, the sneezing, speaking, and with contaminated objects. By far the scientific evidence, the patient with new flu is contagious one day before symptoms develop until seven days after the onset of symptoms. Children and some patients may be infectious and spread the disease for longer.

Cases have been identified that transmit the virus for more than twenty days.

For this period the patient should be isolated. Seasonal influenza strains typically from a shorter period contagion, one day before symptoms develop and up to five days after the onset of symptoms.
The symptoms are similar and include sudden onset of fever, muscle aches, headache, cough, swollen glands, chills, malaise. Despite the range of clinical manifestations is broad and ranges from light afebrile respiratory disease like the common cold to severe exhaustion.

Some patients with influenza have fever or diarrhea is also vomiting.

If chronically ill, the disease may have atypical manifestations. The complications include otitis media, sinusitis, meningitis, pneumonia, heart failure, myocarditis, pericarditis, worsening chronic obstructive pulmonary disease or asthma, rhabdomyolysis, renal failure and death.
The most significant differences concern matters of complications and fatal outcome. The severity of seasonal flu varies from year to year due to changes made by the virus from year to year.

Seasonal flu causes many deaths each year. Studies 2% of people affected will be seriously endangered by the typical strains.

Groups at high risk for adverse outcome are children under five years old, pregnant, elderly and people with certain chronic diseases that cause reduction in defense capability such as diabetics, the heart patients, smokers, people with underlying respiratory diseases, the renal patients, people with certain neurological diseases, people with immune deficiencies. Despite the fact that vulnerable groups with chronic diseases in the case of A1N1 2009 are the same, there are significant differences.

Studies show healthy increased incidence of serious complications compared to the typical seasonal influenza in which over 90% of deaths for people over 64 years. This means that healthy older people have increased proportionally to the resistance A1N1 probably due to the presence of antibodies from old sick from similar viruses. Also studies have revealed an increased chance of dangerous complications in obese patients and pregnant women.

Suggested links from the Blogsphere;u=13097;u=17714;u=6075

Friday, August 7, 2009

Achieve a Flat Stomach with the following Tummy Exercises

For many people the weather warming up means that the bulge that began to take up the midsection area during the holidays has to be worked out. Get a flatter stomach and remove the excess weight in time to go to the beach. Before starting any workout regimen perform a proper warm up to prevent injury and talk to your trainer.

The floor or another flat surface is required to perform this exercise. You might want to cushion your knees with a towel or mat since you're going to be on your stomach. Use your forearms to prop up the upper body until your elbows are at a ninety degree angle right beneath the shoulders. Use the elbows as support for the upper body as you lift your body off the floor until your toes are supporting the lower part of the body while you rise from the floor. There shouldn't be any drooping or arching in the back instead the body should form a straight line. Lower yourself back to the floor once you have held the pose for twenty seconds. It is sufficient to do only one repetition.

Side Plank
This tummy exercise begins with the same starting position as the first one and is just a variation of it. When you are in the correct position roll onto your side and support your torso with your right forearm. Raise your hips and roll your feet until the right foot is below the left foot. Your body is in a straight line just like in the plank only you are now on one side. Your left hand is placed on the hip and you will keep this position for five seconds. Return to the first position and do the same thing on the opposite side.

Ball Roll
You might have gone to get a ball before reading further if you only glanced at the title. You are the ball for this stomach exercise so you don't need the one you found! In a sitting position on the floor hug your knees against your chest. Balance on your tail bone with your feet on the floor by rolling back slightly keeping the toes pointing downward. As you roll into the upper part of your butt and lower back pull the abdominals inward. Pull yourself to the first position as you contract the muscles of the abdominal wall. If this exercise is too hard at first try loosening your arms up and see if that helps.

Standing Crossover
This exercise for the stomach requires standing just as the name says. The feet should be positioned a few inches apart. With arms to the side bend your elbows ninety degrees until the fingertips are toward the ceiling with palms facing the front. Lift the right knee to the left elbow as you contract the abdominals while taking the left elbow down to the right knee. The joints should touch, hold and return to first position. Repeat for a complete set alternating sides.

Sunday, July 26, 2009

Surprising source of omega-3 healthy fats

This is a post by Mike Geary from

Everybody already knows that salmon (wild salmon, not farm raised) is a great source of omega-3 fatty that's no surprise.

And we also know the issues that come with eating fish higher on the food chain such as tuna and swordfish -- the high mercury levels!

But there is a great alternative that is much higher in omega-3 fatty acids and doesn't have the issues with mercury that tuna, swordfish, and other larger fish do... and that alternative is:


Now before you give the usual response I see from people -- "Ewww, sardines are nasty"... you might want to give them an honest try first and maybe try the type of sardine sandwich melt that I make, which is delicious.

Sardines are a great choice for a quick healthy meal -- tons of muscle-building appetite-satisfying protein, super high in healthy omega-3 healthy fats, and much lower in mercury and other pollutants than most fish. And they're delicious too in my "grilled sardine melt" recipe below.

Here's the healthy grilled-sardine-melt that I make sometimes:

1 container of sardines
1 whole egg cooked over-easy (cage-free organic)
2 slices of sprouted-grain Ezekial raisin bread
a little mustard
1 slice of grass-fed organic cheddar cheese
a little virgin coconut oil to brush the bread with

I just stack the cheese, sardines, and the grilled egg on the bread (with outsides brushed with coconut oil) and then grill this sandwich up just like a grilled cheese. If you have some fresh basil leaves, that goes great inside this sandwich also. Mmm, gotta love basil!

I know this sandwich probably sounds a little weird, but I've yet to find somebody that didn't think this was absolutely delicious when they tried it.

The sprouted grain raisin bread makes a nice sweet contrast to the sardines, egg, and cheese... it's really good!

This is actually quite a filling sandwich with the egg, sardines, and the cheese on it... it'll satisfy your appetite for hours. I like to have this healthy sandwich with a side salad of fresh greens and 1/4 or 1/2 of an avocado... and of course, some my unsweetened iced green/white/oolong tea mixture.

One of the benefits of sardines is also the long chain omega-3 fats, such as EPA and DHA... this is different than eating plant-based omega-3 fats for example, from flaxseeds or walnuts, where your body still needs to try to convert the shorter chain omega-3s to longer chain omega-3s. This is an inefficient conversion, so one of the best ways to provide your body with the important EPA and DHA are through fatty fish sources, fish oil, or krill oil.

That's one of the reasons I'm such a fan of taking daily Krill Oil... especially considering that Krill Oil has been measured as having 47x the antioxidant power of fish oil, plus with the benefit of the phospholipids in Krill Oil.

Tuesday, July 7, 2009

How to Reduce Tummy Fat - Flat Tummy Exercises

Many people are worried about getting rid of the belly they developed in order to allow the sculpted midriff to come out since summer is here again. Since it is July now and there are bikinis dancing in their heads, people that let themselves go overweight during the winter months are probably working overtime now in order to lose the excess tummy fat. The good news is that there are some exercises for the tummy to speed up the process of losing weight. There are some exercises, such as the ones below, which are better than others and target the reduction of tummy size. Give these exercises a chance if you’re just beginning since these exercises are aimed at beginners. After you master those tummy exercises you can move on to a bigger challenge. You shouldn’t let momentum take over when performing these exercises but it is important to maintain slow controlled movements. A proper warm up should always be done to avoid injury and you must always talk to a professional prior to starting your workout regimen.

Long Arm Crunch
Keep your knees bent and feet flat while staying on the floor to perform this tummy exercise. Extend your arms back straight as you lie flat just like when reaching over your head. Slowly lift your head, shoulders and arms to approximately a thirty degree angle from the floor as you contract your abs and hold. Slowly lower your shoulders toward the floor and repeat the movement to perform a complete set. Keep your arms straight beside your head to prevent leading with them.

Vertical Leg Crunch
The focus of this variation to the traditional crunch is to reduce tummy fat. Lying on a flat surface like the floor is how you start this exercise for the stomach. Cushioning the spine should be done using a towel or mat. Place your hands behind your head so you can’t see your elbows. Lifting your legs in the air, bend the knees slightly with your ankles crossed. Lift the shoulders as you contract the abdominals keeping the upper back and head at approximately an angle of thirty degrees. Don’t lead with your head or use your hands to lift.

Hip Lift
This exercise for the tummy requires you staying on your back. Utilization of a towel or mat will be done as a cushion for the spine. Face your palms to the ceiling with arms by your side. Your legs should be straight in the air with the bottom of your feet toward the ceiling; the legs should make approximately an angle of ninety degrees to the torso. The knees should be as straight and unbent as possible. While lifting your hips gently away from the floor contract the muscles of the abdomen so you feel your belly moving toward the spine. With the legs extended straight up raise your hips a few inches and hold. Now lower your hips to the floor slowly. Do a complete set.

Performing tummy exercises is just part of the whole effort for reducing tummy fat. You should combine whole body workouts with proper diet in order to reduce your tummy and see results guaranteed. Maybe it’s a longer process but it’s the safest and best way to reduce your tummy. For the best abs training and nutrition program on the internet for both men and women click here.

Thursday, July 2, 2009

How much time after lunch can I go to the gym?

Although there is no specific rule, when referring to the standard full lunch you need to leave 3-4 hours to pass before going to the gym. In most cases if you feel your stomach very «heavy» then you can understand that its not a good idea to start exercising. If you intend to go the gym, it is better to eat something light (eg a toast with 1 cup natural juice or milk) and leave 1-2 hours to pass before exercising. Of course, always the time you leave between food consumption and exercising depends on the intensity and duration of training. The same applies for food quantity.

Friday, June 26, 2009

What is healthy diet and why should I eat healthy

A healthy diet provides all the nutrients the body needs to be healthy. It has variety and is rich in fruits and vegetables, but contains little saturated fat, which are found in processed food, meat, whole milk, butter and cheese. The diet should meet the energy needs of the body while helping to maintain a normal weight.

Above all, you should enjoy your diet!

With a healthy diet we can reduce the risk of heart problems and other diseases, such as some cancers and diabetes. A healthy diet is very beneficial for your heart. It acts in various ways such as helping to keep the amount of cholesterol in the blood to normal levels, helping to improve blood pressure and do not increase weight. Besides health issues, healthy diet can also improve self confidence and your appearance.

There are many ways to eat healthier. Remember, do not try to change everything at once. Some small initial changes will make a big difference!

A healthy diet plan should include foods from all food groups: milk, vegetables, bread and cereals, fruits, fish, poultry and meat.

Thursday, June 18, 2009

Six quick tips to reduce tummy fat

1. CLA can be used to eliminate belly fat faster - According to the International Journal of Obesity ... People who took CLA (Conjugated Linolenic Acid) reduced tummy fat from the midsection by 3 inches without the need to diet or change their lifestyles.

2. Make sure that at least 30% of your total calories come from protein and eat more raw vegetables in order to eliminate abdominal fat faster.
Researchers at the University of Colorado found that people who had most of the fat stored in their belly tend to reduce abdominal fat faster when their diet is high in protein and healthy fats.
3. Try to eliminate excess water body weight that makes your belly look bigger than it really is. You can eliminate excess water weight from your body by avoiding excess sugar and salt and drinking more water.
4. If you are overweight and still have a big belly or a beer belly that protrudes from your figure - you may need to strengthen your muscles TVA (Transverse abdomen) to flatten your belly, or protuberant belly which indicates that you have large amounts of abdominal fat.
5. Add low in calories yogurt to your diet - yogurt is the perfect combination of protein, fiber and healthy fats to keep you filled longer (or will not allow you hunger for long periods of time) and also helps reduce fat from your belly.

A study by the University of Tennessee found that individuals who included yogurt in their diets to lose weight, lost 81% more abdominal fat than the others who did not include yogurt in their diets.

The calcium in yogurt and other dairy products helps your body burn more fat, calcium and limits the amount of new fat accumulated by your body.
6. Avoid stress because stress causes your body to release a hormone called cortisol which causes your body to gain abdominal fat.

* Cortisol makes you feel very hungry and you tend to eat too much to calm down in stressful situations in your life.
* Most of the fat is accumulated around the abdominal region because most of the cortisol receptors are found in the area of your tummy.
* You need to prevent the fat in the belly by avoiding emotionally and mentally stressful situations. Practice relaxation techniques to stay calm.

Saturday, June 6, 2009

All-Star Tummy Exercises

Those that want to strengthen the midsection and shape the core will find there are lots of stomach exercises for them. This is a mix of a curse and a blessing. How do you now which routines and exercises are any good with so many available? According to fitness expert recommendations here is a list of what appears to be some of the best tummy exercises out there. These all stars might be a good place to start if you aren’t sure where to begin working on the stomach. You should consult a doctor prior to beginning your workout routine. Avoid injuries by warming up properly.

Crunch Free Crunch
Not only do normal crunches place strain on the neck and back they don’t do anything for the deeper muscles of the midsection which are the transverse abdominals as they work the muscles at the front of the stomach known as the rectus abdominus. There is no strain on the neck or back when you work the transverse muscles using this exercise. The idea is to try and bring the belly button to the spine. You might not be used to using these muscles which can make it difficult. You want to kneel or lie on the stomach to begin. Trying both methods will tell you which does more for the muscles. Once the body is relaxed utilize just the lower abdominals in order to get the belly button moving to the spine and hold for ten seconds. Hold longer is this time is too easy. You want to either stop feeling the contraction or have the rest of the muscles work harder than the transverse abdominus. Release the contraction when this happens.

Hip Lift
This stomach exercise requires you to stay on your back. Face your palms to ceiling with your arms by your side. The bottoms of the feet should be facing the ceiling with your legs held straight in the air forming approximately a ninety degree angle to the torso. The knees should be as straight as possible, don’t bend them. Gently lift the hips from the floor while contracting the abdominal muscles so the belly button moves toward the spine. With the legs remaining upwardly extended raise the hips a few inches and hold before lowering to the floor slowly. Do a full set.

Long Arm Crunch
Stay on the floor with feet flat and knees bent to do this stomach exercise. You want to extend the arms over your head as if reaching while lying on the floor. Slowly lift the arms, shoulders and head as you contract the abs until they are at an angle of thirty degrees. Hold, then lower the shoulders to the floor slowly. Do one set being careful not to let the arms lead. Arms should be by your head and straight.

Any Pilate’s routine focusing on the core, torso twists or vertical leg crunches are among honorable mentions. When the three above are mastered you can freely research more exercises. You’re heading for a trimmer tummy now that you have some of the best stomach exercises.

Saturday, May 30, 2009

Resources for Tummy Flattening Exercises

They can be found anywhere; there are magazines with flat stomachs being shown off by beautiful models on the cover with a caption promising to show you how to get abs just like hers. For those that want to purchase the magazine in order to find out how to achieve flat abs, these magazine articles are great. You can get exercise routines for a flatter tummy from endless websites when you sign up and pay a fee. This can be a good source for some that wish to achieve this goal and also have the money. But where do you go to find tummy flattening exercises at no cost to you?

One of the best sources for finding free information is probably the Internet. Using search phrases that include the words "free" and "tummy exercises" or something close to that will produce a list of hundreds of sites. A variety of exercises for flattening the stomach along with step-by-step instructions on how to perform them are provided on these sites. Printing out the exercises you liked so you can have the instructions available when performing them is simple.

The library is another good source of free tummy flattening exercises. The library might not be as convenient as the Internet but it could have more information. A person can read magazine articles, borrow videos covering exercises to flatten stomach muscles and find books on the subject. You just need to take the time to go to the library.

The television is also a good source for finding free exercises to flatten the tummy. There are several television programs throughout the day related to fitness and even channels dedicated to health and exercising if you can set aside a certain time each day to exercise. Since the primary goal of most people that exercise is to flatten the stomach, most of these shows will focus on that. It may be a good option for those that can find the time to work the right program into their schedule or can record it to use later although it won’t be the right method for finding free stomach flattening exercises for everyone since it’s not that convenient.

Doctors are probably the best source of free exercises to flatten the tummy for those that have medical reasons to lose the weight around the stomach. The person will be aided in the achievement of their goal, to feel and look better by the brochures and other materials they have. A doctor is a good source to find out where else to find this information as well.

Finding flat tummy exercises can be done through hundreds of sources. An investment or purchase is required by some of these sources. Free tummy flattening exercises are offered by many sources as well. The information isn’t better just because you paid for it. Regardless of the source, the best exercise is the one that works for the individual.

Saturday, May 23, 2009

Oblique Tummy Exercise

The following exercise concentrates on your obliques, which are the muscles at the side of your abs (“love handles”). This exercise is a little difficult, so you should work your way up to doing the final result, if necessary. The exercise I describe below uses a stability ball.


Put the stability ball at your lower back, but this time, you are going to lie straight back, like in the picture above. Do not lean as far back as you can, like recommended in the basic sit up.


Now, pick up your head/shoulders a bit, like pictures below. When your upper body is in a “half crunch,” pick up either your right or left knee, and aim it towards your opposing elbow. Since this is the first level of the oblique exercise, we are not going to bring our elbow to our knee. You can see how close you can get them to each other. Just get used to the motion and instability of bringing up one knee to the opposing elbow. When you do one knee, lower it slowly and raise the opposing knee and aim it at its opposite elbow.


Two sets of 20, so you do 10 of each leg. Go slow and controlled so your body gets used to the instability of balancing on one leg on the stability ball. (You can also do the same type of sit up where you bring one elbow to the opposing knee, but keeping both legs on the ground. Do this if you are having trouble balancing on one foot).

Friday, May 15, 2009

How to Lose Fat from the Hips

It is common that women have a bit more hip fat than men. Still, many people want to lose fat from the hips to look slimmer. There are several exercises that can help reduce fat from your hips and, in general, exercises that can work throughout the whole body. The loss of fat from the hips can be done in the same way as you can lose fat from the legs or abdomen.

The squat exercise can help you lose fat from the hips, and build muscles. To do squats, you need to stand with your feet in line with the hips (the same width as the hips). Without bending your back, bend your knees so that your hips go down to the level of the knees. Return to the squat position and repeat several times until you feel fatigue. This is also an effective exercise to burn fat in the buttocks.

Aerobic activity will help you also to increase your heart rate and oxygen flow in the blood. The more oxygen that flows through our body, the more energy we get. When you perform aerobic activity correctly, you will improve your respiratory system and increase your metabolism. At the same time, it burns fat hips. Aerobic activity also provides cardiovascular benefits, because it can actually strengthen our heart and bring your cholesterol levels down. Taking an aerobics class or working with a video aerobics training can be a fun and healthy way to lose fat from your hips.

It is important not only to get a good amount of exercise every day. You need to make sure that your diet will help you in your goals of fat loss on the hips. Staying well hydrated is important for weight loss, especially if you are putting a lot of work and sweat. Drinking water is the best way to keep your body from losing too much fluid, which is essential for the proper functioning of your body. Drinking water can also help reduce your appetite between meals.

Eating fruits and vegetables is also essential for fat loss. Your body needs protein, sugar, vitamins and fiber that fruit and vegetables provide. They also contain water, which helps you stay hydrated. Fruits and vegetables will help you keep your body nourished and helps metabolize stored fat hip. The fiber in vegetables and fruits may reduce your appetite for food and helps fat to pass through your system faster, so it is less likely to be stored. Eat more fruits and vegetables will help you surely lose hip fat.

Another tip is to eat small meals but more frequent. It will boost your metabolism and prevent extreme hunger. Make sure you cover all the major food groups in appropriate proportions.

Squat and aerobic exercise will help keep your metabolism high and keep burning fat from the hips even after the exercise. Watch what you eat and make sure you drink plenty of water. Finally, eat lots of fruits and vegetables that have many benefits such as reduced appetite, hydration of your body and increase of your metabolism.

Tuesday, May 5, 2009

Exercising on an Empty Stomach. Is it Right or Wrong

Last Saturday I was at a party with friends. At these parties what always happens is that when I mention that I am a professional trainer, everybody starts asking questions about exercise and training to lose fat.

On one occasion, a lady asked me something that has been mentioned by many in radio, television, Internet and many books. The question is:
Is it true that if you exercise in the morning on an empty stomach, you lose more fat?
To my surprise I had forgotten that many people still think so. Not really.

Numerous studies have shown that eating a mixture of carbohydrates with protein 1 hour before a workout improves the performance of individuals and the effectiveness of the training. People, who eat before they exercise, can exercise longer and with greater intensity. Because of this your body burns more calories, more fat and increases metabolism.

A simple example:
You and I are going to run in the morning. You eat a toast with some cheese and ham and I do not eat anything. We start running and I am left without energy and have to go slower because I'm well tired. I can run through the middle of the distance. You complete the route faster and decide to continue running until I reach the total distance as well.

When finished running, we reach the house and I am desperately hungry. Then as my hunger is so great I decide to have breakfast and I eat two eggs, toast, ham, cheese and fruit. Both of us consumed the same at the end of the morning but you could run longer, burned more calories and feel better.

Continuing the same situation every morning, at the end of the day I will gain weight because of eating the heavy breakfast, but you will lose pounds because you eat lighter before the exercise, therefore you could run more than me.

Exercising on an empty stomach is ridiculous. There is no scientific research and real evidence that it helps you to lose more weight.

Thursday, April 30, 2009

Green Tea – Helps you to lose belly fat and much more

Losing belly fat is not simply a cosmetic issue. Abdominal fat - also known as central obesity - is associated with increased risk for heart disease, hypertension, insulin resistance, diabetes and metabolic syndrome.

Diet and exercise are the main weapons in the battle of losing abdominal fat, but an article in the January issue of the Journal of Nutrition gives us another option on how to shave a little more to the midsection area: drink tea.

Catechol is the antioxidant found in tea. Previous research has suggested that the catechol in tea could reduce body fat and weight. This study was a step further to look at the effect of weight loss in catechol-induced exercise.

All studies involved 132 participants in an exercise program of at least 180 minutes a week. Half of the group drank a tea drink with catechol. This group tended to lose more weight and decreased abdominal fat.

In statistical terms, the results were not significant. They rather showed a trend or a suggestion of the advantage. Kao Corp., a Japanese company whose product line includes some teas, funded the study.

However, another newspaper article demonstrated the association between green tea and reduced risk of breast cancer. Add this to previous studies showing that green tea reduces the risk of heart disease and the only question you could ask is: Why am I drinking this soda instead of green tea?

If you brush your teeth after drinking to avoid staining, there is no disadvantage of drinking tea. The price for a cup of tea brewed at home runs about 12 cents. This is an economic and healthy indulgence.

Monday, April 27, 2009

Four Tips To Flatten Your Tummy

Summer is approaching and more people are beginning to worry about their physical appearance. The belly is the first thing that stands out from a swimsuit and shows ugly on the beach or pool.

One of the areas of our body to focus our fitness efforts is the abdomen. There are mistaken beliefs about how to permanently solve the problem of the "abdominal fat". Having a flat stomach, toned and well marked is not the privilege of a fortunate few. Everyone can have a lean flat stomach with no fat, it's just a matter of committing themselves to a plan that addresses all the factors involved for that to happen. Sometimes people wonder how taking two months doing tummy exercises have not lost any tummy flab. The reality shows that if you perform hundreds of repetitions of abdominal exercises has little benefit and generates more harm than good (eg thicker abdomen and back pain). Today we can recover our abdomen and define it in just 8 weeks of training (2 months), provided we follow an overall fitness plan and not doing just tummy exercises alone.

It is necessary to clarify in advance that if you have any health problems (in the heart, lungs, kidneys, etc..) Or muscle (tear, stretch, contraction, etc..) you should consult with a physician before doing any exercise .

Remember that a person who seeks only to lose belly by starving themselves or using slimming products with rich diuretics, they never achieve the results they want. The combination of a lean diet, aerobics, abdominal work and drink lots of water will give us the desired results in a short time, always according to the consistency, determination and dedication.


1. Balanced diet: One of the most important aspects to eliminate the "abdominal fat" is the daily diet you follow. There is a need for a balanced diet that includes all the necessary nutrients for the body. Avoid fried foods, chocolates, alcohol, desserts, sweets and excessive consumption of red meat. Whole grains, skim milk, fruits, vegetables, legumes and a limited consumption of chicken and fish should form the basis of your daily diet.

2. Regular aerobic physical activity: Many believe that only with the abdominal exercises you can remove the fat in this area. This is an error, as only a supplementary aerobic activity will help you burn belly fat. With 25 minutes three times a week is sufficient, although up to 40 minutes is better. The ideal activities are: cycling, jogging (jogging or running), swimming or aerobic exercise (such as steps or aerobox)

3. Tummy Exercises: Abdominal exercises are essential for muscle toning and firmness. No need to spend long hours training, and a few minutes spread over 5-7 sets is more than enough. I recommend abs every day except Sunday (used as a day of rest). The key is continuity rather than quantity. With eight weeks of continuous training, the belly is just a thing of the past. To keep the abdomen toned, the training must always be consistent (beyond the 8 weeks).

4. Drinking water: The daily consumption of water is a natural aspect that should not be neglected. Recommended 2 liters per day (about 8 glasses) to eliminate toxins and purify the body. Unlike other beverages, water only produces benefits for the body. However, drink adequate water away from meals (at least 30 minutes before or after eating), during and after physical activity, always in small sips or drinks and no large quantities at a time, try not to drink too late at night to avoid getting out of bed to go to the bathroom.

Thursday, April 23, 2009

Simple Fitness Tips to Follow When you are at work

Exercising while you are at your office would certainly be beneficial for your health. However, your work is most of the times not the proper place for doing any kind of exercising for obvious reasons. There are however some simple tips that you can follow during office hours:

  • Park your car a little farther away from work in order to walk to and from the building. You will soon see a difference in your silhouette even from the first week.

  • When talking on the mobile phone make sure to walk or stand up instead of staying on your office chair.

  • Use the stairs instead of the elevator. If, however, you work on the top floor of the building then use a combination of both stairs and elevator. Doing so will help your cardio system.

  • If you need to ask something your boss or your colleague, prefer to get up from your seat and go to their office. The e-mail or phone are precious but when these are used extensively they increase your ... weight!

  • Every hour do a short break to stretch your limbs and walk. You will feel much better and then you will have more energy for work.

  • If your work is close to a gym, do not hesitate to subscribe. It will be probably the best move you will ever do as your energy and productivity will be enhanced.

Wednesday, April 22, 2009

Flatten your Tummy with Aquasize

A swim at the local pool is refreshing when the weather begins to warm up. This gives the added benefit of providing the opportunity to work the muscles of your tummy. The pool is an amazing place for exercises designed to flatten the tummy region due to the natural resistance provided by the water. There is less strain placed on joints since aquasizing is low-impact despite the water providing increased resistance. The next time you visit the pool give the following tummy exercises a try. Any new exercise routine should be discussed with a physician before being begun and try to avoid injuries with the performance of a proper warm up.

The jump and dig is the first tummy exercise you should try in a pool. This set consists of two moves one for the lower body and one for the upper body. The abdominals are worked with the second move and the oblique with the first move. The water you are in should come over your belly button but below your chest as you are standing in the pool. Place your feet a good distance apart to work the lower body which includes the abdominals, and jump up to bring your knees to the surface of the water and down again. To achieve the correct form you should picture a frog while performing the exercise. Bring both your hands and make a scoop at the top of the water to begin working the upper body. Put the scoop below the top of the water and scoop off to the side and up. Work the obliques on both sides by alternating sides. Perform the two moves for three minutes each separately to begin with. After you have acquired experience with the exercises, you can work both sets of tummy muscles by performing both exercises at the same time.

The resistance of the water can be increased with the addition of water gloves as you gain endurance and strength. The tummy exercises can be performed faster meaning more repetitions can be completed in the three minute time period. The key is form. Form should not be sacrificed to gain speed. It is more important to do it right than fast. Fitness goals should be set and a gradual pace used to work toward them. You shouldn’t push yourself too hard too quickly. While you might want quick results, your workout goals will be delayed if you have a serious injury. Keeping your limits in mind, start slowly and gradually build.

Here are some additional tips while the midsection is your focus. Any fitness routine must include a proper diet which is essential. Improper eating habits can completely negate a nice hard workout. In everyday life and during workouts you must stay hydrated. To get the amount of water you should drink each day take the body weight in pounds divided by two to get the number of ounces required. The body is aided in functioning at its highest level this way. Lastly stay rested. You must get the right kind of sleep in addition to getting enough sleep. You will wake up with a sore back which makes it hard to perform tummy exercises if you sleep on your stomach all night. The muscles need a chance to rebuild and rest so there should be off days incorporated into the routine. You now have a great start for a flat, toned stomach.

Saturday, April 18, 2009

Exercises to Reduce Tummy Fat

There are an enormous amount of people that want to see a reduction in their tummy size since the midsection is an area that causes lots of problems to people. To help the process, there are some incredible tummy exercises to compliment the amazing start a balanced diet gives you. The tummy exercises below are designed specifically to help with the reduction of belly fat which reduces the size of the tummy. This makes them ideal. Give these exercises a try when you start out since they are aimed at beginners. You can move onto something more challenging after mastering these. It is vital to move slowly and keep control so momentum doesn’t take over. Be sure to speak with a professional prior to beginning a workout routine and perform a correct warm up to avoid injuries.

Vertical Leg Crunch
The focus of this variation to the traditional stomach crunch is on the reduction of tummy fat. Begin by lying on your back on the floor or other flat surface to start this exercise. Cushion your spine with a towel or mat. Your hands should be placed behind your head so you can’t see your elbows. With knees bent slightly and ankles crossed lift your legs straight into the air. Lift your shoulders, your upper back and head at an angle approximately thirty degrees while contracting the abdominals. Don’t lift your body with your hands or lead it with your head.

Long Arm Crunch
Your knees will be bent and your feet being flat during this exercise which you perform while staying on the floor. You want to lie back and stretch your arms straight back on the floor like you would when reaching above your head. Slowly lift your head, shoulders and arms to a thirty degree angle above the floor as you contract the abdominal muscles and hold. Then slowly lower the shoulders toward the floor and repeat for until you have done a complete set. Keep your arms straight beside your head to prevent leading with them.

Reverse Crunch
This stomach exercise is performed on the back as well with the use of a towel or mat for cushioning the spine. Turn your palms toward the ceiling and place your arms beside you. You want your knees bent slightly to form a ninety degree angle as you put your legs in the air. Your hips and torso should form approximately a ninety degree angle as well. The knees should be as straight and unbent as possible. You want to feel like the belly button is moving closer to the spine as you contract your ab muscles. You should be lifting your hips gently from the floor simultaneously. With legs extended directly upward raise your hips up a few inches and hold before releasing. Now lower your hips to the floor slowly and repeat for a complete set.

Exercises To Get a Flat Tummy

A variety of exercises are available for achieving a flat tummy. While some just need motivation and determination along with some space on a floor to lie on, some others require special equipment or machines. Every exercise will work the stomach muscles even when focus is on the legs, arms or other areas of the body. An example of such exercises is when performing a Pilates program that exercise several muscle groups at the same time.

Many people get the desired results while performing some very basic movements. The basic crunch is the first basic exercise you should master. Crunches don’t put pressure on the back as much as sit ups, making them better for the body. Raising the upper portion of the body off the ground while lying on the back until the strain is felt in the muscles of the stomach is how crunches are performed. Making sure the work is being performed by your tummy and not the arms or head is the key to the movements. Don’t lift your head more than the back or shoulders since it is important to remain straight. There are many available resources on the Internet, in books and on videos for more detailed information on the performance of this tummy exercise movement. The side crunch which works the oblique, or love handles as they are sometimes called, is another amazing tummy exercise that should be done in conjunction with the basic crunch. The body is twisted slightly to the side but the movement is the same as a crunch. There are numerous resources available to get a more accurate description of the proper form.

People should include a variety of exercises to achieve a flat tummy and to work the entire stomach region, which includes the upper and lower section of the stomach in addition to working the dies and mid section of the abdominals. Focusing on a specific stomach muscle group won’t do a person any good. Exercises for a flatter tummy can be found on the Internet, at the library or book store and on video and several other places. A person might have trouble figuring out which exercises would be of benefit with so many options available for achieving a flat stomach. Trying several options and choosing the one that works best for you as an individual is the best suggestion to follow in this case. An exercise that worked fine for one person may be too strenuous for another. At the start, a beginner might have to focus on one movement instead of a series of movements during a workout session while someone in better shape might be able to perform a variety of exercises they can.

No exercise will work properly if performed incorrectly and inconsistently even though some tummy flattening exercises work better than others. In order to get a flat stomach a person must decide which exercise they are capable of doing and can stick with for a long time. The person may not be able to commit to an exercise that is too complicated, requires special types of equipment or takes too long to perform. Regardless of the exercise used you aren’t going to get a flat tummy overnight. It will take time, patience and dedication.