Health & Fitness: Weight Loss

Showing posts with label Weight Loss. Show all posts

BEST WAY TO LOSE BELLY FAT- A RESEARCH IN HAVARD UNIVERSITY

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM5RP0M476He1TNaulQoZz9fepnIxUFro6ifWJuebZcG_Wp69Uu0ppIv9cRlSm3e14fGCM4WUBMRLEW2aYcxXjhNOK4eQ5IPxpc30p1cbOMruLQPeyOJ4Nu5N-LL4ZLfgiV2QVkJwXQzU/s1600/belly+fat+burning.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM5RP0M476He1TNaulQoZz9fepnIxUFro6ifWJuebZcG_Wp69Uu0ppIv9cRlSm3e14fGCM4WUBMRLEW2aYcxXjhNOK4eQ5IPxpc30p1cbOMruLQPeyOJ4Nu5N-LL4ZLfgiV2QVkJwXQzU/s200/belly+fat+burning.jpg" width="200"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha1YGrw3eAEC1OuJLJ_NuE-W2xSWRIwkndRIz-_dqaokFOhIbMUPP4tO4xJB_VzSYNaGw5sQJMmJlBvr2M3i79TTdVe84UgIRlMe7CsFfLmBHsrq7bxWMtsYmqDiUy0v0tDguXcvYTrpc/s1600/belly+fat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha1YGrw3eAEC1OuJLJ_NuE-W2xSWRIwkndRIz-_dqaokFOhIbMUPP4tO4xJB_VzSYNaGw5sQJMmJlBvr2M3i79TTdVe84UgIRlMe7CsFfLmBHsrq7bxWMtsYmqDiUy0v0tDguXcvYTrpc/s320/belly+fat.jpg" width="302"></a></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">A new
research by the experts in Harvard University reveals running, swimming, or
cycling may not be the best way to lose belly fat. Instead, apparently, the
best way to slim down the waistline is daily strength training.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Harvard University just unveiled a new study that
reveals running, swimming, or cycling may not be the best way to <a href="http://www.healthmyfitness.com/2016/03/do-you-want-6-packs-these-are-5-foods.html" target="_blank">lose bellyfat</a>. Instead, apparently, the best way to slim down the waistline is daily
strength training.</span></div>

A new research by the experts in Harvard University reveals running, swimming, or cycling may not be the best way to lose belly fat. ...

OBESITY: DANGERS AND PRACTICAL METHODS OF CONTROL

12:21:00 Weight Loss

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<span style="font-family: "cambria" , serif; font-size: 12pt; line-height: 115%;">I was struck by the annual </span><a href="http://www.gallup.com/poll/183155/obesity-rate-lowest-hawaii-highest-mississippi.aspx" style="font-family: Cambria, serif; font-size: 12pt; line-height: 115%;"><span style="color: windowtext;">Gallup-Healthways Well-Being Index</span></a><span style="font-family: "cambria" , serif; font-size: 12pt; line-height: 115%;">
survey released this week, which tracks respondents' self-reported height
and weight data, revealed that its tracked national obesity rate has risen to
27.7 percent — up from 25.5 in 2008. Mississippi has the highest obesity rate
at 35.2 percent, while Hawaii is the only state where fewer than 1 in 5
residents are obese. And for the first time since 2008, there has been a sharp
increase in the number of obese Americans ages 65 and older.</span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt; line-height: 115%;">Obesity
has therefore become a growing worry and challenge to people who are prone to
it. If you are obsessed or your loved one is obsessed, these practical guide
will help her control it speedily.<o:p></o:p></span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt; line-height: 115%;">Diet:<o:p></o:p></span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<span style="font-family: "cambria" , serif;">It is often said that we are what we eat. Therefore
most of our diet affect our body mechanism and increases the risk of obsessed. To
control this you need to learn about good diet and </span><a href="http://www.healthmyfitness.com/2016/03/do-you-want-6-packs-these-are-5-foods.html" style="font-family: Cambria, serif;"><span style="color: windowtext;">certain foods that you must avoid</span></a><span style="font-family: "cambria" , serif;">. </span><br />
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<ul type="disc">
<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Fatigue<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Boredom<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Stress or anxiety<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Feeling happy or
     wanting to celebrate<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Eating too fast<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Eating mindlessly, or
     without paying attention to what you're eating<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Eating to please
     someone else or to fit in with a social group<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Trying to follow a
     too-strict diet<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Going too long between
     meals and getting overly hungry<o:p></o:p></span></li>
</ul>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt; line-height: 115%;">Exercise<o:p></o:p></span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt; line-height: 115%;">Technology
has made life easy for us that it has become our enemy in disguise. When you
sit and engage in sedentatary activities like watching TV, you do not exercise
your body. Sequel to this, the energy that the carbohydrate generates in your
remains unused, and helps in making you fatter. To speedly get control of obesity,
you must ensure that you <a href="http://www.healthmyfitness.com/2016/03/do-it-anywhere-body-weight-exercises.html"><span style="color: windowtext;">exercise your body properly</span></a>.<o:p></o:p></span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt; line-height: 115%;">Set
Goals<o:p></o:p></span></div>
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<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">To lose is worthwhile task and therefore you
must set goal and time yourself accordingly. The following are generally
considered realistic goals:<o:p></o:p></span><br />
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<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Aim to lose 5 to 10
     percent of your body weight over six months.<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Lose weight slowly, at
     a rate of no more than 1 to 2 pounds a week.<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Once you've lost 10
     percent of your body weight, focus your efforts on keeping it off before
     attempting further weight loss.<o:p></o:p></span></li>
</ul>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Medication/surgery<o:p></o:p></span></div>
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Even though medication should be the last
resort, if you want to use medication, we need to let you know that Only a few
prescription drugs are approved by the Food and Drug Administration (FDA) for
the long-term treatment of obesity.</span><br />
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p></o:p></span><br />
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">These
drugs include:<o:p></o:p></span></div>
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<li class="MsoNormal"><u><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Belviq (lorcaserin)</span></u><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Contrave
     (naltrexone/bupropion)<o:p></o:p></span></li>
<li class="MsoNormal"><u><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Qsymia</span></u><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">
     (phentermine/topiramate)<o:p></o:p></span></li>
<li class="MsoNormal"><u><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Xenical (orlistat</span></u><span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">, also available as a
     lower-dose, over-the-counter product called Alli)<o:p></o:p></span></li>
</ul>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Xenical
is approved for use in adolescents and adults; the other three drugs are
approved for use in adults only.<o:p></o:p></span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt;"><br /></span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Each
of these drugs works differently and has different side effects. Choosing which
to try is a decision best made with input from your doctor.<o:p></o:p></span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">The
average amount of weight lost as a consequence of using one of these drugs
ranges from 3 to 9 percent of body weight.<o:p></o:p></span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt;"><br /></span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">In
studies, use of Qsymia results in more weight loss than any of the other three.<o:p></o:p></span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">In all
cases, weight-loss medications are intended to be used along with a
reduced-calorie diet and increased physical activity, and their effects stop
when the drug is stopped.<o:p></o:p></span></div>
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<span style="font-family: "cambria" , "serif"; font-size: 12.0pt;">Some
other weight-loss drugs are approved for short-term use, but their usefulness
is limited, because most people regain the weight they lost when they stop
using the drugs<o:p></o:p></span></div>
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I was struck by the annual Gallup-Healthways Well-Being Index survey released this week, which tracks respondents' self-reported heigh...

Do it Anywhere - Body weight Exercises for Fast Fitness

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<span style="color: #444444;"><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;">Body weight exercises can help you stay fit at home, or on the road with little or no equipment. Here are a few of the </span><span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box;"><span style="line-height: 23px;">best body weight exercises</span></span></span><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;"> for maintaining muscle strength and endurance, or creating a </span><span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box; line-height: 23px;">great interval training</span></span><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;"> routine at home. Mix and match the exercises to create the </span><span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box; line-height: 23px;">perfect workout</span></span><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;"> for traveling, </span><span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box; line-height: 23px;">home fitness</span></span><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;"> or simply adding a bit of variety to your typical exercise routine.</span></span><br />
<div style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px; margin-bottom: 17px; padding: 0px; vertical-align: baseline;">
<span style="color: #444444;">Start with a light <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">warm up</span> for a few minutes.</span></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-color: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border-style: initial; clear: left; float: left; height: auto; margin-bottom: 1em; margin-right: 1em;"><span style="color: #444444;"><img alt="Young woman lying on exercise mat with hands behind head, smiling - Manchan/Digital Vision/Getty Images" border="0" class="" data-description="Try These Bodyweight Exercises for a Quick No Equipment Workout" height="256" itemprop="image" src="http://f.tqn.com/y/sportsmedicine/1/W/0/F/200298977-001.JPG" style="background: 0px 0px; border: 0px; box-sizing: border-box; display: inline-block; height: auto; margin-top: 0px; max-width: 100%; padding: 0px; vertical-align: middle;" width="385" /></span></span><span style="color: #444444;">This can be walking, marching in place or stepping side to side. The goal of the warm up is to get your blood circulating and you body temperature rising in order to prepare for higher intensity exercise.</span></div>
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<span style="color: #444444;">Perform each exercise for 30 seconds to two minutes depending upon your conditioning and interest.</span></div>
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<span style="color: #444444;">Move to the next exercise smoothly, but quickly. You can continue the routine as long as you like, but aim for a twenty to thirty minute workout. Cool down with five or more minutes of<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">stretching</span>, and easy movements.</span></div>
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<span style="color: #444444;">Bodyweight Exercises</span></h3>
<ul style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; left: 1em; line-height: 23px; list-style: none; margin: 0px 0px 17px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Abdominal Exercises</span></span><br style="box-sizing: border-box;" />Ab exercises can be done almost anywhere with no equipment.</span><ul style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style: disc; margin: 8px 0px; padding: 0px; vertical-align: baseline;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; left: 1.4em; list-style-type: none; margin: 0px 0px 8px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;"><span style="color: #444444;">Top 10 Questions About Abdominal Exercises</span></span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; left: 1.4em; list-style-type: none; margin: 0px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;"><span style="color: #444444;">How to Exercise Your Abs</span></li>
</ul>
</li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Push Ups</span></span><br style="box-sizing: border-box;" />Begin in push up position, on knees or toes. Perform 4 <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">push ups</span>, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push ups and 1 halfway--5 or more times.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Pull Ups</span></span><br style="box-sizing: border-box;" />The pull up exercise does require some basic equipment, or some creativity (go to a playground or find a low hanging tree branch, for example), but it's a great, simple way to build upper body strength.</span></li>
</ul>
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<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">One-Leg Balance / Squat / Reach</span></span><br style="box-sizing: border-box;" />Stand on one leg and balance it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.</span></li>
</ul>
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<ul class="cb-split" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; left: 1em; line-height: 23px; list-style: none; margin: 0px 0px 17px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Tuck Jump</span></span><br style="box-sizing: border-box;" />The tuck jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Chair Dips</span></span><br style="box-sizing: border-box;" />You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">tricep exercise</span>. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">many</span>repetitions as you can.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Wall Sit</span></span><br style="box-sizing: border-box;" />With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can. This is great for ski conditioning.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Abdominal Crunches</span></span><br style="box-sizing: border-box;" />Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Supermans</span></span><br style="box-sizing: border-box;" />Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Reverse Crunch</span></span><br style="box-sizing: border-box;" />Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Plank Exercise</span></span><br style="box-sizing: border-box;" />Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Squat-Thrusts</span><br style="box-sizing: border-box;" />Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Jumping Jacks</span><br style="box-sizing: border-box;" />The basic jumping jack is a good cardio and <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">strength training exercise</span>.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Side Jumps</span></span><br style="box-sizing: border-box;" />Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc..).</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Mountain Climbers</span><br style="box-sizing: border-box;" />Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.</span></li>
</ul>
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<ul style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; left: 1em; line-height: 23px; list-style: none; margin: 0px 0px 17px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Wall Squat-Thrusts</span><br style="box-sizing: border-box;" />Lean into a wall with your hands and keep your feet shoulder width apart several feet from the wall. Slowly lift one knee up toward your chest and back and then the other leg. As you improve your fitness, increase your leg lift speed and move your weight onto the ball of the rear foot.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Backward Stride</span><br style="box-sizing: border-box;" />Stand with feet together. Stride backward with one leg, while raising the arms to shoulder level. Lower the arms to your side and repeat with the other leg. Pick up the pace for more cardio.</span></li>
</ul>
<ul class="cb-split" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; left: 1em; line-height: 23px; list-style: none; margin: 0px 0px 17px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Jump Lunges</span></span><br style="box-sizing: border-box;" />Start in the lunge position – one foot forward and one foot back. Bend your knees and then jump up high and switch leg positions. Use explosive, but controlled movements.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Walking Lunge</span></span><br style="box-sizing: border-box;" />Start at one end of the room and take a long stride forward with the right leg. Bend down so the forward knee is directly over the toes and at a 90 degree angle. Raise up and repeat with the other leg across the room.</span></li>
</ul>
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<figure class="video-placeholder parent-bg group large" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; box-sizing: border-box; clear: left; cursor: default; left: 0px; margin: 0px 0px 18px; min-height: 214px; overflow: hidden; padding: 0px; position: relative; vertical-align: baseline;"><ul class="cb-split" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; box-sizing: border-box; left: 1em; list-style: none; margin: 0px 0px 17px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Shadow Boxing</span><br style="box-sizing: border-box;" />Assume the position and go for a little shadow boxing. It’s really a pretty decent way to get your cardio and <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">strength work</span> all at once. Focus on controlled movements (not flailing punches), stay light on the balls of your feet and keep your knees bent. Practice jabs and upper cuts and all your moves. Hold a couple bottles of water for more resistance.</span></li>
</ul>
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<span style="color: #444444;">If you are motivated and a little creative, you can get a full body workout anytime, anywhere.</span></div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; box-sizing: border-box; padding: 0px; vertical-align: baseline;">
<span style="color: #444444;">**Check with your doctor before beginning any exercise program and listen to your body for <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">signs of injury</span>.</span></div>
</figure></div>
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Body weight exercises can help you stay fit at home, or on the road with little or no equipment. Here are a few of the best body weight...

Do you want 6 Packs? These are the 5 foods to avoid

04:17:00 Health Advice , Nutition & Diet , Weight Loss , Workouts

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<a href="http://a57.foxnews.com/images.foxnews.com/content/fox-news/health/2015/04/09/5-foods-to-avoid-if-want-six-pack/_jcr_content/par/featured-media/media-1.img.jpg/876/493/1427773154170.jpg?ve=1&tl=1" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="The 5 foods to avoid if you want a six pack - health &fitness" border="0" height="178" src="http://a57.foxnews.com/images.foxnews.com/content/fox-news/health/2015/04/09/5-foods-to-avoid-if-want-six-pack/_jcr_content/par/featured-media/media-1.img.jpg/876/493/1427773154170.jpg?ve=1&tl=1" title="" width="320" /></a><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Carrying a spare tire around your belly? You're not alone: Fifty-four percent of U.S. adults now have abdominal obesity, up from 46 percent in 2000, according to a recent report in the Journal of the American Medical Association. If you fall into that category (male abs are considered fat if the waistline measures more than 40 inches), it's time to consider cutting down your consumption of these five foods:</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>1. Refined grains</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Not sure what a refined grain is? It's an ingredient found in foods like white rice, white bread, and regular white pasta. The unrefined stuff (whole wheat, brown rice and quinoa) is always healthier. Pennsylvania State University researchers found that people who ate whole grains in addition to keeping a healthy diet—of fruits, vegetables, low-fat dairy and protein—lost more weight from the abdominal area the group of people who kept the same healthy diet but ate all refined grains.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>2. Potato products</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">A study published in the New England Journal of Medicine followed the weight changes of more than 120,000 men and women for up to 20 years. The participants were checked every four years and, on average, they gained 3.35 pounds each time—so almost 17 pounds by the time the study was finished. The foods associated with the greatest weight gain? You guessed it—potato chips and potatoes.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>3. Red and processed meat</b></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The same 20-year study found that people who ate more red and processed meat gained weight, too—about one extra pound every four years. In another study, published in the American Journal of Clinical Nutrition, researchers worked with more than 370,000 people and found that folks who ate the equivalent of a small steak a day gained about five pounds in five years.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>4. Frosting</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Those cupcakes your coworker makes for special occasions? Yeah, don't eat them. While the FDA has basically declared war on trans fats, store-bought frosting still contains a not-so-healthy dose of the stuff. How bad can trans fats be? Researchers at Wake Forest University gave groups of monkeys two different diets; one group ate trans fats and the other ate unsaturated fats. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The results: The group eating trans fats upped their body weight by 7.2 percent in six years and the other only gained 1.8 percent. Not only did the trans fats add new fat, it was also responsible for moving fat from other areas to the belly. Check for trans fat in other foods like pre-made baked goods, snack foods, and frozen pizzas.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>5. Diet soda</b></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">It's easy to get fooled by the zero-calorie label, yet sodas made with sugar substitutes are believed by many to play a role in weight gain. A new study published this month found that people who drank diet soda gained almost three times the amount of abdominal fat over nine years as those who didn't drink the no-cal stuff. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Sure, that study only looked at adults ages 65 and older, but consider this: Recent research from the Weizmann Institute of Science found that mice drinking water with artificial sweeteners (saccharin, aspartame and sucralose) became vulnerable to insulin resistance and glucose intolerance—two things known to lead to weight gain. </span>

Carrying a spare tire around your belly? You're not alone: Fifty-four percent of U.S. adults now have abdominal obesity, up from 46 per...

The best fat burning zone

23:25:00 Weight Loss

<div class="intro" style="display: inline-block; font-size: 15px; font-weight: bold; line-height: 1.5; margin: 0px 0px 9px;">
                   What is this magical place of fat burning... and how do we get there?</div>
<div class="pull-left item-image" style="-webkit-text-stroke-width: 0px; background-color: white; color: #333333; float: left; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 18px; margin: 0px 20px 18px 0px; orphans: auto; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 1; word-spacing: 0px;">
<img alt="The real 'fat burning' zone - Helath & Fitness" height="221" itemprop="image" pagespeed_url_hash="188139360" src="http://www.womenshealthandfitness.com.au/images/the-real-fat-burning-zone.jpg" style="border: 0px; height: auto; max-width: 100%; vertical-align: middle;" title="" width="320" /></div>
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The fat-burning zone is sometimes thought of as the exercise intensity where the major fuel is fat. At around 65 per cent of your maximum heart rate (an intensity that can be achieved both in the weights room and traditional cardio variations) the body finds it easier to break down fat cells for energy than at higher intensities where it turns to carbohydrates.</div>
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The kicker: your high-intensity workouts keep the calorie burn going for the next 24 hours – adding<strong style="font-weight: bold;">six to 15 per cent more calories to the overall workout energy expenditure</strong> according to the American College of Sports Medicine.</div>
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Confusing? A more reasonable explanation of the fat-burning zone combines the correct nutritional approach and exercise intensity to create the ideal scenario for fat loss.</div>
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<strong style="font-weight: bold;"><span style="background-color: yellow;">How to become a fat burner</span></strong></div>
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Rule number one: a caloric deficit. "It all comes down to energy in versus energy out at the end of the day," says celebrity personal trainer <a href="http://www.alexatowersey.com/" style="color: #0064cd; text-decoration: none;" target="_blank">Alexa Towersey</a>.</div>
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But fewer calories doesn't necessarily equate to higher fat loss. Recent research at Maastricht University found that a diet of 500 calories a day for five weeks resulted in a similar weight loss to a diet of 1,250 calories a day for 12 weeks, but a much larger percentage came from lean muscle mass (18 per cent and 7.7 per cent, respectively).</div>
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On top of this, you need to adjust your macronutrients to prioritise fat burning. "To burn fat you need to eat fat," says Towersey. "Lots of people who go on diets reduce their carbohydrates but don't increase fats, and when you're without both fuel sources you start to feel really crappy and the body starts burning muscle for fuel." A double negative, considering lean muscle is vital for bothmaintaining metabolism and avoiding a 'skinny-fat' aesthetic.</div>
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Fats and carbohydrates are the body's two major sources of energy, so, theoretically, when you take carbs away the body is forced to turn to fat for fuel. "Your primary objective dictates whether you need to include starchy carbohydrates in your diet or stick to a diet higher in fat. If body composition is the goal, you don't want to consume both in high amounts," says Towersey.</div>
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Fat often isn't the body's first choice when it comes to efficient energy production, as it requires more oxygen – and, hence, metabolic effort – to break down than carbohydrates. Thus, tricking your body into burning fat isn't without its pitfalls.</div>
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"The body has to learn how to metabolise fat efficiently first, which can take a few days through to a few weeks to come into effect, depending on the individual... people often have negative experiences initially with removing carbohydrates from their diets – the first three or four days are usually very lethargic," says Towersey. "You need to ask yourself whether you're training for performance, where recovery is required, or whether you're training for body composition," says Towersey.</div>
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<strong style="font-weight: bold;"><span style="background-color: yellow;">PRO TIP:</span> </strong>Although it may be tempting to add in carbs before a cardio session or on your cheat days, the number one rule of the fat-burning zone is consistency. "Cheat 'weekends' can often be very damaging, especially beginner clients," says Towersey. "If your body is still not familiar with utilising fat for fuel, any short-term gains made during the week can all be undone over a two-day cheat. The body is not yet efficient enough at adapting metabolically in order to switch back to fat-burning mode come Monday."</div>

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