Four Ways To Get A Flatter Stomach

Flatter Stomach

A flatter stomach is one of the most common fitness goals that is seen in personal training, but most people find themselves giving up too quickly or focusing on one exercise, such as sit-ups.

Both of these scenarios can result in those that want to get a flatter stomach seeing themselves in the same place that they started in after months have gone by.

These leading tips from experts in the personal training industry can help every person get the flat stomach that they want.

It’s all in what you eat

A majority of people that have a pot belly also have some pretty unhealthy eating habits. The old adage that abs start in the kitchen is surprisingly true. Those that eat more processed foods and sweets are more likely to gain weight in the mid-section than those that keep up a healthy diet of lean meats and the proper number of carbs.

To combat sugar cravings, leaders in the personal training field recommend eating a handful of fruit instead, and not buying junk food at the store.

If it is not in the house, most people will not eat it. Instead of driving all the way to the store to get something sweet or salty when the urge hits, people will stick to what is readily available.

Sticking to a meal plan is another great option for people that are overweight. A specialist in the personal training field or a nutritionist can help those that want a flatter stomach to create an individualized meal plan that works for their lifestyle.

Variety

While sit-ups are a great start, the key in losing area around the stomach lies in including a variety of exercises. Sit-ups will only target a specific area, and they do not target every single muscle in the middle area. Including different workouts in the workout routine can help every person see the results that they want.

This can also help to prevent people from getting bored too quickly. A combination of different routines and including something that does not involve the same equipment every day.

Such as a yoga class, can help keep people interested and give them the ability to reach their goals. Personal training can involve a variety of things, and these experts can help tell the best things to do outside of the gym to get a fit body with a flat stomach.

Consistency

Those in the personal training industry see too many people give up too quickly. It is vital to remember that to see the results desired, working out and reaching those fitness goals needs to be a priority. Those that are consistent in their efforts to lose weight in their stomach will see better results than those that only exercise sporadically.

Patience

This is another thing that causes many people to give up quickly. Often, when a few weeks go by and the results are small, people get discouraged, lose patience and then quit altogether.

It’s important to know that everyone loses weight differently, and this is often caused by genetics. Exercising causes the entire body to burn calories, and then it is up to the body as to where those calories come from. For one person, this may be the arms first, and for another, it may be the stomach.

If the body is losing weight anywhere, those same results will eventually be applied to the stomach. It simply takes consistency and patience to see those results happen.

Because of this, some people are encouraged to focus more on being healthy instead of how many inches they have lost around their waist. When you remove the constant concern about the size of the stomach, it is impossible to get impatient because it is not smaller.

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The Weight Loss Resolution Wobble

Weight Loss Resolution

How’s your weight loss resolution going this year? Have you reached the point where your resolve wobbles? Let’s be honest. Does this happen every year?

Don’t worry, there are ways to get back on track easily. The first thing to realize is that you are only human. Most people are not perfectionists who can sustain a regime of eating and exercise that they do not completely enjoy.

When you tell yourself you can’t have something that happens? You want and crave it even more.

That’s the body’s natural reaction when it thinks it is in a starvation situation. So here are a few tips to help you stay on track…

Don’t think of it as a diet – they don’t work!
Consider how you can love yourself more – you deserve it.

Do not demonize food by labeling it ‘Good’ or ‘Bad’ – you’ll crave the ‘bad’.
Tell yourself that all food is fuel, only some works better for you than others.

Make sure your new eating habits are sustainable by:

Create a lifestyle change with new foods and eating habits.
Eat food you love and that loves your body back.
Enjoy the food you eat.
Eat consciously switching your mind onto your body – eat until just full.
Have fun with food – try out new foods and menus to increase enjoyment.
Cut down on your portion size – use a smaller plate.
Cut down sugar or cut it out for long periods to stop your cravings.
Cooking from scratch will dramatically reduce your sugar intake.
Cut down your carbs to once a day.
Try eating brown rice instead of white, sweet potato or quinoa

Create an exercise routine that is sustainable:

Plan activities that are fun and that you love – the gym is not for everyone!
Challenge yourself by using a pedometer to increase your activity.
Find a friend to do it with.
Park further away from work and walk more.

Don’t worry if your resolve and motivation waver. That’s natural. Have a plan of action that gets you back on track easily. Plan to very occasionally eat foods you love that do not love your body. Enjoy and savor every mouthful without any guilt. You will eat less of it and by not fully restricting it you will not crave it.

Finally, watch your stress levels they will lead you back to comfort eating. Find ways to reduce your stress such as exercise, mindfulness, laughter and talking to a trusted friend or counselor.

Make this you’re a resolution revolution by creating the lifestyle change that loves you back!

How’s your weight loss resolution going this year?

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The Link Between Dieters Tea And Losing Weight

Dieters Tea And Losing Weight

Going back thousands of years, dieters tea has been enjoyed in both Japan and China, both as a wonderful tea to drink and for all its herbal healing properties. In recent times, dieters tea has also caught on in the West for the same reasons.

Many scientific studies have been done to determine whether its therapeutic use is justified, and to learn just why dieters tea is so effective. Much has been learned, and one of the most exciting discoveries has been the link between green tea and losing weight.

Why is Dieters Tea and Losing Weight So Effective?

Dieters have been proven to have several connections in the area of weight loss. It helps to speed up up the metabolism causing the body to use up more calories, it helps to keep the body from storing calories as fat and can help suppress the appetite. Dieters tea and losing weight is also made easier by the fact that green tea is naturally calorie-free itself.

Burn More Calories, Lose More Fat

The study performed in Switzerland in the 1990s showed that overweight topics taking a dieter tea supplement while eating a normal diet became able to burn more calories than those who were not taking the dieter tea pill.

Dieters tea works to accomplish this by increasing the rate of metabolism in the body, which is called thermogenesis. As well, when using dieters tea and losing weight, one tends to lose more fat than you would if you were not drinking green tea. This leads to a much healthier body in the end.

Eat Less!

The most obvious thing you need to do when using dieters tea and losing weight is to eat less food, like with any diet plan. Unlike most other plans, dieters tea will help you with this, as it acts as a natural control on your appetite, telling your brain that you are full after you have eaten food instead of leaving you wanting to overeat.

Replace Other Drinks with Dieters Tea and Lose Weight Faster

An obvious benefit of this plan is that you can just replace the drinks you normally drink with dieters tea and losing weight will be easy! The average coffee shop drink contains many more calories and the gram of fat than you should be drinking just to get the benefit of the caffeine in it.

Dieters tea also contains caffeine, although not in as large a quantity as coffee this is another reason that makes dieters tea healthier. But it does contain enough to give you a little boost of energy to get you through your morning meetings. Unsweetened, dieters tea has no caffeine, and like all teas does not contain fat.

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Anxiety Disorder and Changed Lives

Anxiety Disorder

Anxiety disorder affects many people around the world and is particularly common in Western and other industrialized countries like the United States, the United Kingdom, and Europe. In the US, anxiety problems place highly in the long checklist of psychological health issue experienced by lots of individuals each day.

Medical studies show that there are about 28 million persons who suffer from anxiety disorder every year. This condition may interfere with an individual’s work, studies, or family life. In America, these mental health conditions have been closely linked to high rates of alcohol and substance abuse.

Individuals that experience stress and anxiety disorder have a tendency to tire easily, lack focus, anxiety, and also sleep disorder.
Physical symptoms may include sweating, nausea, dizziness, stomach upset stomach, trembling, frequent need to urinate, muscle tension, and many more. About 90 percent of individuals who suffer from anxiety disorder have histories of depression, social anxiety, alcohol or drug abuse.

Medical studies suggest that there are six types of anxiety disorders in the adult population:

·Panic Disorders – The primary symptom of panic disorder is the occurrence of panic attacks combined with the fear of developing them again.

·Obsessive-Compulsive Disorder – This disorder is characterized by unwanted, interfering thoughts or repetitive behaviors that reflect a patient’s attempts to control it.

·Phobias – It is an irrational, intense, persistent fear of certain, objects, activities, or persons. The primary symptoms of this condition are excessive, unreasonable, intention to factors that bring fear.

·Stress Disorders – This condition is centered on negative reactions to traumatic events in a patient’s life.

·Generalized Anxiety Disorder (GAD). This condition is characterized by irrational worry about everyday, normal things like work, health, money, and other daily concerns. People who suffer from GAD are often irritable and suffer from fatigue, headaches, and muscle tension.

·Anxiety disorder due to physical causes. These include general medical conditions or developed because of substance abuse.

The causes and symptoms of anxiety vary from person to person and may produce physical, cognitive, emotional, or behavioral symptoms. An individual’s ethnic or cultural background may also play a key role in the development of certain forms of anxiety.

Genetic factors that may lead to a biochemical imbalance in the brain also influence the development of this condition. Medical researchers suggest that individuals who are exposed to abuse, violence, and poverty may lead to the development of anxiety disorder.

Sessions of psychotherapy might be sufficient to deal with mild stress and anxiety conditions.
Many health professionals, however, encourage the use of medications coupled with psychotherapy to treat patients with severe cases of anxiety disorders.

As a result of lots of medications and also therapy for anxiety problems, medical professionals may not have the ability to forecast which combination is valuable for a specific person. There are cases that doctors may try a different medication or treatment over a period of six to eight weeks in order to assess their effectiveness.

Many health professionals encourage individuals affected with anxiety disorder to engage in physical activities like weight training, cardiovascular exercises, yoga, and other physical activities. These activities may help relieve anxiety and emotional tensions.

In addition, these activities promote the release of endorphins, the body’s natural painkillers. These substances are produced by the brain and may help promote a state of bliss and relaxation. Individuals who are affected by anxiety disorders should seek the help of health professionals so that they can develop a treatment plan for their condition.

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A Ten Minute Full Body Workout That Anyone Can Use

Full Body Workout

Even a poorly designed workout can help you to build muscle and get results if you stick at it. And it is much better to perform a bad workout for a long period of time than it is to perform the best workout possible for a day and then give up.

But this is something a lot of people don’t really consider when they plan to get into shape. Too often they will come up with routines that involve training for an hour each session, five times a week.

If you’re already feeling too tired to be particularly active, if you’re already stressed with work… trying to fit in five hours of exercise a week is a huge ask.

This is particularly true when you consider that you’re probably going to have to travel to the gym as well, get washed, change clothes… etc.

This is where a bodyweight workout can come in so handy. And also this is especially true if you make use of an exercise that hits the entire body in a single session, just takes 10 mins and also can be done anywhere.

Use this workout first thing in the morning before work and before you go in the shower. Train in your boxers so as to not create more washing. Now you have a routine that really is just ten minutes and that no one should have any problem sticking with.

What does that work out look like? Here it is:

Three Exercises to Rule Them All

This workout is made up of three exercises that together will train the entire body while also providing some cardio benefit. Those three exercises are:

Pull Ups

Press Ups

Jumping Squats

Perform each exercise to failure and then move straight onto the next exercise when you finish without break. You can rest after the jumping squats for one minute before starting the routine again and going for 3 sets. It should take around 10-15 minutes.

This routine hits all the major muscles in the body because it mimics a more involved split that bodybuilders use called PPL (Push, Pull, Leg). Pull-ups hit the lats, the biceps, and the abs. Push-ups train the pecs, the triceps, and the shoulders. And jumping squats hit the entire lower body and provide the cardio.

Now, this workout isn’t going to be enough to help you build massive muscles overnight. It can burn fat and it can tone your muscles and harden them.

But in order for you to really train you to need to use heavier weights performed more slowly and for longer.

So use this as a tool to start your new training regime and to get into the habit. Likewise, use it whenever you can’t fit a full routine in.

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Diets and Their Issues

What does the word diet mean? According to the Oxford dictionary the word diet means the kind of food people eat. This can clearly be the case because according to the company Boots there are over 100 many types of diets, from the alkaline diet to the zone diet.

There is a vast majority of them, with their benefits and their downfalls. However are these diets successful? Are they long term? Do we lose weight on them?

As we all approach the festive season, and the New Year, people at this time are looking at what foods they want to cut down on, or what new fad diet they would like to try. But overall will these work in the long term?

According to the magazine psychology today, researchers tested this methodology on various clients, it was found that there were other aspects to health, not just dieting, and weight loss, but also reduced blood pressure and cholesterol.

The clients did not lose weight, however, they had a positive attitude about themselves. In that respect, diets can be a positive awareness, or on the other end of the spectrum, diets can be seen as negative.

For example, a study carried out by Leicester City Council concluded that due to a poor diet they were unable to achieve a healthier diet that is recommended by the health professionals.

A poor diet can mean a lack of essential vitamins and minerals. Lack of vitamins and minerals can cause an array of problems. From feeling tired to poor vision at night time, dry skin, fatigue, and soft bones.

In relation to the popular diets out there each of the diets has problems if they are not followed properly, or not researched for suitability.

The Dr. Dukan diet was set up by Pierre Dukan in 2000. His aims and objectives were:

To increase a higher intake of protein.

To have a no limit of calories or the types of food you can eat, therefore people can eat whatever and whenever.

However there are some known issues of this diet, this includes:

The cost of purchasing the higher protein foods, i.e. meat, chicken, pork, nuts, and seeds

The suitability for people on a restrictive diet, for example, vegetarians or gluten-free clients.

However, there are some positives of this particular diet, one of them is that it is high in protein, which is important for the growth of new cells in the body, this can include hair, skin, and nails.

Another feature is that there is no limit on the number of calories or types of food you can eat. Finally, there is a limit on the number of foods high in sugar, as excess sugar can lead to weight gain.

Another example of this is the cheater’s diet. This was created by Paul Rivas. He stated that by basing the meals on a Mediterranean style diet during the week, at the weekend cheat days are highly encouraged.

Rivas explains that by having cheat days there is no restriction on having food and drink that consumers love to have, which include foods that may not be the healthiest of products. The diet is also supported by encouraging exercise.

According to a journal published by the European Journal of clinical nutrition, the writer Robinson explained that there were other factors that affected diet and lifestyle.

While educational attainment had the strongest effects on diet, age, the number of children living in the home, the number of people that smoked and the number of hours spent watching television, all were the contributing factors on the amount of exercise completed daily.

From the study, it was concluded that the barriers that identified the issues facing diet and lifestyle, were to improve the quality of life, and not just based on weight loss alone.

A study carried out by Yardley et al demonstrated that a combination of web-based and health professional support for weight management could potentially offer a cost-effective means of motivating obese patients to achieve a meaningful weight loss.

It is important to be mindful that suitable diets that are recommended by Health Professionals including Dietitians, and Nutritionists are sourced by the National Clinical Governance Of Excellence (NICE). This is an organization set up to provide guidance to improve the health and well being in the United Kingdom.

Overall diets can be successful, especially for the better. As long as the vitamins, minerals, as well as the macronutrients, are not detrimental towards a poor diet, any diet can be positive long-term, with the support of qualified health professionals.

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How to Detox With Food

Sometimes you want to rid your body of as many toxins as possible. People often want to do this before starting a weight loss program. Some like to do it before the holidays.

One way to do it is with food. This requires eating only healthy foods that help to cleanse your system, and avoiding those with preservatives or bad ingredients. Here are some tips for detoxing your body with food.

Start With These Tips

Before we look at the foods that are good options for detoxing, there are a few things to keep in mind. Here are some basic tips for detoxing with food:

Always read the ingredients – Every single thing you put into your body should be done with care. Even if a label says ‘organic’ or ‘natural’, that doesn’t mean it doesn’t contain preservatives, food coloring, or high-fructose corn syrup.

For the most part, these ingredients are not necessary. Make sure you read the ingredients of every single packaged food you eat so you know what to eat and what to avoid. If you don’t know what an ingredient is, you probably don’t need it in your body.

Rinse fresh produce – Using fresh produce is highly preferred over frozen and canned fruits and vegetables. However, rinsing your produce is needed just in case it was sprayed to avoid insects and premature rotting. Even organic fresh produce could use a quick rinse.

Try green tea with lemon in the morning – Instead of grabbing an energy drink or your usual AM cup of coffee, continue with the detox by having green tea with lemon. The hot water combined with the healthy tea and lemon gives you a boost of energy and is a great way to start the day.

Drink plenty of water – You should always be drinking plenty of water, even when focusing on food for your detox.

Detox With the Right Foods

With the tips out of the way, it is time to look at a few foods that are good for detoxing. These foods are highly recommended for your food detox.

Artichokes. Artichokes are a powerful antioxidant that helps to cleanse your liver and help your body digest fats better. You will experience less inflammatory responses from the fats you eat.

Watercress. This is a type of vegetable that goes great on noodles or in a salad. Watercress is not only good for you, but it can help to clean the enzymes in your liver.

Lemon. The vitamin C you get from lemons is perfect for a detox since it helps to improve your digestion and cleanse your system.

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Fantastic Health Benefits of Yoga

Benefits of Yoga

There are so many of us who inevitably end up associating yoga with its “physical” attributes. In fact, they shy away from it simply thinking that yoga is strictly meant for the physically fit or the athletic ones. A highly erroneous notion.

The concept is far from truth-very far! Yes, it’s a physical exercise. No doubt about it. However, one needs to understand that this ancient practice entails much more than just “body”- yogis aim for that perfect realm of stability where the mind, body, and spirit work in cohesion.

Today, we will be primarily discussing the health benefits of yoga but not before clearly pointing out that you can practice it even if you are not athletic! Here’s what you need to find out about the health benefits of yoga. They are simply fantastic.

It can bolster the function of lungs

Deep purposeful breathing is a part of the yogic experience. Such exercises, as per studies, can actually improve the functioning of the lungs. With a better-functioning pair of lungs, you can expect to perform a lot of activities better – like running or walking long distances without getting tired.

Exercises bolster the condition of your heart as well

Patients with high blood pressure and cholesterol can benefit a lot from yogic exercises. Studies, for instance, have shown that individuals practicing yoga on a regular basis have lower blood cholesterol levels and reduced risks of blood cholesterol level.

What more? The efficaciousness of the breathing exercises is now even harnessed by doctors to address heart ailments. Medical practitioners duly acknowledge the usefulness of the right breathing techniques and exercises when it comes to reversing symptoms of several stress-induced diseases or heart ailments.

These exercises help you master the right postures

The importance of sitting, working and walking in the right posture is mostly undermined by us. We often fail to identify the evils of wrong postures. For instance, we just fail to realize that wrong postures can actually give birth to a number of problems including neck pain, shoulder pain and so much more.

Practicing yoga can help you build stronger muscles so that they can support the right postures. Yogic exercises also add flexibility to your body thereby eliminating muscle tension so that you are able to walk and sit with your shoulders straight. You can sit with your stomach tucked in as well.

Yoga can also help you fight depression

Meditation or relaxation exercises can help you get out of depressive thoughts as well. For lots of depressed people, when every step stops working, yoga exercise ends up being the answer.

So, what exactly are you waiting for? It doesn’t matter how old you are or how athletic (or not) you are, you can always trust the therapeutic benefits of yoga in a major way. Find a credentialed instructor and get going!

Make sure you are exploring more about these exercises and their benefits by reading up about the same. There is no dearth of resources to help you there. Make sure you’re keeping these points in view.

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Better Health Is Just a Few Steps Away

Better Health

The one form of exercise that our bodies are designed for also produces a wide array of physical and mental health benefits. Imagine that: we are designed to do something that actually benefits us!

Think about it, everywhere you go, you must take at least a few steps to get there, even if it means going from the sofa to the kitchen to get another beer from the fridge.

Making a habit of talking a few more steps every day can optimize your body to keep going a lot longer and in much better shape.

Walking as an exercise helps to lower blood pressure and cholesterol, which lowers your risk of heart disease and stroke.

The benefits of walking are equally as effective in securing the body against cardiovascular disease as various other extra laborious kinds of workout.

This protection extends to boosting your immune system, which helps to protect your body from attack by a variety of diseases and inflammation, including arthritis. This boost to your immune system can also make you look and feel younger, in just a few weeks.

Walking also burns calories, making it an excellent method to shed unwanted pounds. This helps you fit into your old clothes, feel better and reduce the risk of type 2 diabetes.

Walking boosts your energy levels all day long so you can get things done without thinking you need that afternoon snack. Walking cuts down on cravings, which helps to resist snacking and it can help you to avoid other bad habits, like smoking.

In addition to all of the physical health benefits, walking is good for your brain and your mental health as well. Walking stimulates the growth of neurons and synaptic activity in the frontal lobes of the brain.

Yes, your brain actually grows while walking. This will improve your cognitive performance and may help to reduce impairment for aging people.

Walking relieves stress by balancing your hormones and lowering the levels of cortisol created in reaction to the stresses of the day, physical and emotional stresses.

This has an immediate benefit on improving your mood, reducing anxiety and may be a powerful tool in fighting depression.

This mood-enhancing ability of walking is further enhanced if you are able to walk through a park, or alongside trees and grass. Engaging your brain in nature stimulates more stress-relieving processes and you will feel relaxed instantly.

If you’re not used to walking regularly, start by talking frequent short walks. Fit these into your routine, where you can take ten or fifteen minutes to think something through or reflect on the day while moving.

Slowly increase your speed and distance as you feel comfortable and make walking a regular activity of each day. In fact, try to think of walking as your ‘go to’ practice every time you face a particularly stressful moment, or if you need to muddle through a problem.

If someone wants to discuss something with you for fifteen or twenty minutes, suggest having him or her join you on a walk. You will both benefit from the exercise and you may even produce better solutions in your more relaxed state with neurons firing positively.

Having a regular walking buddy also helps to keep you accountable and committed to your walking routine. Aside from comfortable walking shoes and weather-appropriate clothing.

Walking requires no special programs, gym memberships or specially acquired skills. Walking is a natural way to improve your life. After all, you were designed for it.

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