Fitness Signal

Obesity is not a black and white issue. There are many underlying causes of obesity, and many different ways to treat it. Some methods work for some and not for others.

Now, researchers know why.

A recent Yorkshire Health Study took a look at a group of 4,000 obese adults and was able to place them into six distinct groups.

• Young healthy females – women who were obese, but generally had fewer obesity-related complications, such as type 2 diabetes


• Heavy-drinking males – as above, but with higher alcohol intake


• Unhappy and anxious middle-aged – predominantly women with poor mental health and wellbeing


• Affluent and healthy elderly – generally positive health, but defining characteristics of higher alcohol intake and high blood pressure


• Physically sick but happy elderly – older people with more chronic diseases, such as osteoarthritis, but good mental health


• Poorest health – people who were the most economically deprived and had the greatest number of chronic diseases

This research is important because understanding the underlying causes of obesity can help a person combat it. This is a huge step forward in obesity treatment, but more research needs to be done.

Although the pictures shown above, do not have to do with this study, understanding where one holds weight is essential to losing it.

THERE ARE TWO TYPES OF BODY FAT DISTRIBUTION: ANDROID AND GYNOID

According to PositiveMed:

“An ‘android’ fat distribution pattern is so called because more men than women exhibit it. You may have heard it described as an ‘apple’ body type when the waist circumference is greater than that of the hips.”

and…

“A ‘gynoid’ distribution is most commonly seen in women. This is what many call the ‘pear’ body shape. In this pattern, hip circumference is greater than waist circumference.”

LET US BREAK DOWN THE NUMBERS FOR YOU!

1. UPPER BODY OBESITY (ANDROID)

This typically means one is eating too much and not exercising enough. Try cutting back on the sweets, and try exercising for 30 minutes a day. If this does not help, see a healthcare professional.

2. STOMACH-CENTERED OBESITY (ANDROID)

Extra weight in this area can be caused by stress, anxiety or depression. Pairing exercise and relaxation techniques may be the best method to fix this problem. Again, seeking the help of a healthcare professional or therapist is advised.

3. LOWER BODY OBESITY (GYNOID)

This is a common problem for most women. Exercises that incorporate lower-body resistance training, paired with cardiovascular workouts, are essential to removing this fat issue. This area can be difficult. Do not hesitate to ask for help.

4. SWOLLEN STOMACH OBESITY (ANDROID)

Fat in this area can be caused by excessive alcohol consumption and/or breathing difficulties. Try to reduce the amount of alcohol consumed and focus on some breathing exercises. Proper breathing is an entire torso exercise.

5. LOWER BODY OBESITY THAT INCLUDES LOWER LEGS (GYNOID)

This most often occurs in those who are pregnant. The legs may be swelling. Try water aerobics to take pressure off the leg and feet joints, and sit with the feet raised.

6. LARGE, PROTRUDING STOMACH WITH UPPER BACK FAT (ANDROID)

This is similar to type one in that inactivity causes it. Exercise is vital but so is keeping blood sugar levels stable. Don’t go too long without eating and try to eat in small increments.

Knowing what is needed for a certain fat issue is key to developing the best method to remove the fat. However, hormonal and genetic issues should be ruled out or considered if weight loss plans are not working. A health care professional will be able to help you!

Nutritional value

• 2g of fat


• 10g of protein


• 1,000 calories


• Small doses of calcium, iron, zinc, vitamin A, vitamin E, vitamin B, and potassium

Pros and cons of the diet

• Easy to find and prepare ingredients.


• Great for quickly losing few pounds.


• In addition to helping you lose weight, the diet works as a detox diet.

• It can get monotonous since there are just a few ingredients.


• Pineapple has a diuretic effect, which means you will retain fewer liquids and you will be deprived of certain nutrients.


• If followed for a prolonged period of time, the diet can increase the risk of kidney problems and heart disease.

How pineapple improves your weight loss program

• Pineapple contains bromelain, an enzyme that reduces inflammation. For those of you who don’t know, inflammation causes weight gain by causing hormonal imbalances.


• Pineapple also improves digestion, which in turn cleanses the colon. By ensuring proper digestion, pineapple reduces bloating and sheds pounds.


• Bromelain also improves absorption of important nutrients. This slows down bowel movement and suppresses your appetite. You feel fuller for longer, which prevents cravings and stress eating.


• Pineapple is rich in dietary fiber.


• Last, but not least, pineapple contains vitamin B, which helps you stay active and increases your energy production.

One-day meal plan

 

Bonus points

• Make sure to prepare a large batch of vegetable broth so that it’s ready whenever you want it.


• Do some light exercise during those five days. If you completely avoid exercise, you might experience muscle loss.


• Be ready to control yourself once the diet is over. Since it’s a restrictive diet, you might feel the urge to overeat once the diet is over.


• Make sure to keep yourself hydrated during the five days. Without proper hydration, this diet will increase the acidity of your body.


• When you use tuna for lunch, opt for the oil-packed version, not the water-packed version. The former has more nutrients.


• There is a possibility of diarrhea, so be prepared if that happens. Do not panic!


• If you get rashes around the corners of your mouth, stop the diet immediately.

An alternative approach

Looking to make a serious dent in your weight loss journey for next Summer? Shock your family and friends next bikini season!

Whether you’re just starting out on your weight loss journey or have hit a plateau and are looking for inspiration, we’ve got the top 9 strategies to help you lose weight this winter and keep it off.

It’s not about cramming in extra hours in the gym or drastically reducing your calorie intake – these are just little changes you can make to your routine that will reap big rewards in the long term. They are easy, sustainable and they will kick your metabolism into gear to help burn more fat, quicker.

In today’s article we will present you a fat-burning exercise recommended by many fitness experts and most importantly it can replace 1000 sit-ups.

This exercise is called plank and it is the best static exercise that strengthens the core and other parts of your body. If you follow the plank challenge, you will burn belly fat, strengthen the back muscles, strengthen the buttock, leg and arm muscles.

You can slowly increase strength levels and plank timing each time you repeat it during 4 weeks with this challenge.

If you are ready to do this you should have a proper upright standing and position. Your upper part of the body must be straight in line with the elbows and toes, when they are slightly raised. Keep up this straight position, take deep breaths, and feel the stomach muscles get strong, along with the neck and head. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance. When you achieve the right position, just upgrade each day to achieve the goal during 28 days.



The Challenge

Day 1- 20 seconds

Day 2- 20 seconds

Day 3- 30 seconds

Day 4-30 seconds

Day 5-40 seconds

Day 6-Rest

Day 7- 45 seconds

Day 8-45 seconds

Day 9-60 seconds

Day 10-60 seconds

Day 11- 60 seconds

Day 12- 90 seconds

Day 13-Rest

Day 14- 90 seconds

Day 15-90 seconds

Day 16- 120 seconds

Day 17-120 seconds

Day 18 -150 seconds

Day 19-Rest

Day 20- 150 seconds

Day 21- 150 seconds

Day 22-180 seconds

Day 23-180 seconds

Day 24-210 seconds

Day 25-Rest

Day 26-210 seconds

Day 27-240 seconds

Day 28- until failure

As you already know, it is of high importance to be physically active if you want to lose weight and be fit. Also, we advise you to avoid consuming fatty foods. A balanced diet and regular exercise will help you to get rid of excess weight and get the body you always dreamt of.

Want to lose weight? Essential oils can help you to lose weight safely by stimulating your body parts which take part in the fat burning process. You are warned that you will not lose weight quickly but essential oils will put you on track to your weight loss journey.  You will feel good, sleep well and burning more fat by using essential oils.

You can either drink essential oils by putting one drop in glass of water or you can diffuse them. You can also apply them topically by mixing them with carrier oils such as coconut oil.

1. Lemon Essential Oil

Lemon essential oil suppresses weight gain, increases energy and enhances mood. Lemon also contains limonene that has fat-dissolving powers.

2. Grapefruit Essential Oil

Grapefruit essential oil is also used for weight loss as it can help to reduce fatty cells such as cellulite.  Grapefruit essential oil helps in weight loss by stimulating metabolism, dissolving fat, cleaning kidneys and vascular systems.

3. Fennel Essential Oil

Fennel essential oil helps weight loss by improving digestion, providing a deeper sense of calm and more restful sleep and, suppression of appetite. Fennel is a natural source of Melanin which helps convert fat into beige fat so that it is used as primary source of energy expenditure.

4. Cinnamon Essential Oil

Cinnamon is one of the best essential oils for weight loss as it is extremely effective in breaking down the sugar in human body and turning it into energy. It suppresses appetite and boost metabolism and improves digestion leading to weight loss.

5. Peppermint Essential Oil

Peppermint essential oil helps with weight loss by suppressing appetite and food cravings. Peppermint essential oils works to stimulate the part of human brain that produces a fuller feeling of satisfaction and relaxation.

All these essential oils will help you with your goal of healthy weight loss whether you drink them in water or apply them topically.

I am sharing this diet with you that may help lose 20 pounds in 2 weeks. The diet is purely based on drinking lemon water every day for 2 weeks. At the end of the two weeks you are expected to lose up to 20 pounds. I have not tried this though I am very much tempted to give it a shot. I have some concerns about this diet because of too much consumption of lemon juice that might not be good for every one. I have heard of taking lemon water every day by squeezing half lemon in one cup of warm water. However this diet requires to drink much more than just one lemon and one glass of water.

Lemon water is used to improve digestive system as Citrus flavonoids found in lemon are good digestive tonic. Citrus flavonoids also help to suppress appetite. In other words lemon water act as digestive aid that also has abilities to suppress appetite. You body will digest the food better and at the same time lemon water helps to eat less which can lead to weight loss.

The following is the lemon water diet  that may help you to shed up to 20 pounds of body fat in 14 days.

First day – juice of 1 lemon and 1 cup water
Second day – 2 lemons and 2 cups water
Third Day – 3 lemons and 3 cups water
Fourth day – 4 lemons 4 cups water
Fifth day – 5 lemons and 5 cups water
Sixth day – 6 lemons and 6 cups water
Seventh day – 3 lemons and 10 cups water mixed with a teaspoon of honey and drink during the whole day
Eighth day – 6 lemons and 6 cups water
Ninth day – 5 lemons and 5 cups water
At the 10th day start reducing the amount of one lemon and a glass of water, to the 13th day when again re-take the juice of 1 lemon and 1 cup water.

Meaning: At the 11th day take 4 lemons and 4 cups of water. At the 12th day take 3 lemons and 3 cups of water. At the 13th day take 1 lemon and 1 cup of water.

14th day – juice of 3 lemons and 10 cups of water and a teaspoon of honey and drink before breakfast as possible, and the rest during the day.

As I mentioned earlier, I have not tried it yet so it is not possible to say that if actually works. I would appreciate if you decide to try  this diet then share your experience with us. Also it is important to consult with your health care provider before starting this or any other diet program for weight loss because every diet may not be suitable for you.

Do you ever feel like you’ve been working out and pushing your body as hard as you can but still not seeing any results? You still look the same in the mirror despite all the hard work you’ve done; or you’re seeing changes, but they’re just small and insignificant. If any of this sounds like what is happening to you, it simply means that your workouts are not as efficient as they could be, and they’re not giving you the optimum results.

Then, the question will be, how to make our work out to be more efficient and obtain the maximized result? Well, here’s the thing you need to know first. Hitting the gym isn’t the only thing you should put your eyes on for a leaner body and losing fat, but when and how you consume your meals are too. Check out these rules curated by nutritionist expert on how to have meal in the right way to maximize your work out performance.

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1. Empty stomach for running

You do need some energy for running or any cardio activities, yet this kind of workout is better to be done before you fuel yourself, particularly soon after you wake up in the morning when your stomach is empty. People is waking up in the calorie deficit state naturally and doing cardio in this state will increase your fat burning ability. Your body doesn’t have any other energy sources in this state, so it will burn your fat to have the energy you need for running, as mentioned by Seth Santoro, a holistic health coach.

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2. Pre-workout meal for weight training

Different from cardio workout, weight workout needs pre-workout meal and it’ll be wise to not skip them as you’ll need more energy for this kind of workout. You can source your energy either from protein or carbs. Leah Kaufman, MS, RD, CDN suggests carbs, while Santoro prefers protein. However, either one you choose, just be sure it’s the easily absorbed kind of protein and carbs, like banana or whey isolate.

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3. Big NO to sport drinks

Unless you work out in a hot temperature surrounding for at least an hour with continuously elevated heart rate, your body won’t need that extra fuel. Sport drinks contain more calorie than you think it is and it could pile more calorie than the one you just burn.

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4. Post-workout meal is a must

Santoro assumed that pre and post workout meal are the most important meals of the day. Post-workout meal is important to replenish glycogen levels, decrease protein breakdown, increase protein synthesis and the ability to build muscle. Your body is at its optimum state to utilize protein after a weight workout and that’s why you need a proper post-workout meal.

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5. Don’t overestimate the calorie you burn and underestimate the calorie you eat

No, it’s not strange to feel hungry after a workout, and it’s completely okay to listen to your body calls for food. However, don’t eat mindlessly thinking that you’ve burnt a certain amount of calories during your workout. Truth is, some of those calories will be burnt as well without you doing the workout. These calories will be burnt for the so-called basal metabolic function, to keep your heart beating and other organs functioning as it should be. Based on this, you should increase your calorie intakes only up to 20-30% of what is showed on your calorie tracker as suggested by Lisa Jubilee, MS, CDN.

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Now that the rules have been laid open, let’s see some mistakes that perhaps have been done unconsciously. They might seem a small mistakes, but could have a big impact on your fat loss journey.

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1. Wrong fuel, inefficient workout

Yes you might have had a pre-workout meal before workout, but what kind of food do you eat? Know that not all healthy foods are good to boost your workout performance. Healthy fats like avocado or nuts are not to be eaten before workout, because they are slow to digest and can burden your body during workout as it needs to work for digesting at the same time with the workout. To be worse, this can even trigger muscle cramps in the end of workout. Another things is lacking of carbs. While too much carbs is certainly not good for fat loss, but if you avoid carbs at all, your body won’t have enough energy to go through an intense workout and your performance will not be optimum.

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2. Too much protein

We’ve seen that protein is great for post-workout meal as it helps build muscle and so on. However, this is only applied when it’s consumed in a right portion. The rule of ‘more is better’ does not apply here, because too much protein will in the end be stored as fat in your body and we wouldn’t want it for sure.

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3. Being loyal is not suitable for workout

Settling with one kind of workout is not the best choice you could make. Either it’s cardio or weight training, if you settle just for one, you’ll find yourself inside a kind of comfort zone, where your body lacks of challenge and lack of intensity. Your body adapts and what once a challenge to your body can be something easy the more you do it. That will result in less calorie being burnt and even slower progress. That’s why you need to vary your exercise so that your body will keep being challenged with different intensity and duration. Don’t forget to always combine cardio with high intensity training, because too much cardio will encourage your body to store foods as fat on the purpose to reserve energy for that endurance training.

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4. Faulty recovery

Recovery and rest is as important as the workout itself, for without proper rest, your body will release cortisol – a stress hormone – and increase your appetite. That would be the last thing you want to happen on your progress. On the other side, recovery session doesn’t only mean stopping from all exercise for a day after a day of workout. You can have recovery by alternating your workout with something lighter after an intense workout, so your body can relax and recover without being completely breaking your workout routine.

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5. Inconsistent routine

Working out once a week is still better than nothing at all. However, if losing fat is your goal, you got to do more than that. It’s the same with other things, you can’t expect great result without a strong commitment. Then, to achieve your dream body, you should be consistent both in your workout and also your meal input. As a starting point, you can begin with making a workout plan, scheduling an alternating cardio and weight training. Next step, stick to your plan and be consistent about it. Good luck and remember it’s not only about the result, but all the process are counted!

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6. Stay Simple And Consistent

 

Are you struggling with your weight loss goals? Feeling frustrated? The biggest mistake women make when trying to lose weight is over complicating things. Simplicity is the best option when it comes to shedding pounds which is why you need smart and easy-to-follow guidelines.

Challenge yourself to a life changing 14 days with The 2 Week Diet. What takes most diets 2 to 3 months can be achieved in just 14 days with this revolutionary system. This diet won’t just help you lose weight, but will eliminate more body fat than anything you’ve tried before – guaranteed!

Even if you’ve tried every other weight loss diet out there you will achieve:

• A drop of 2-3 dress sizes with at least 6 pounds of body-fat shed.


• A loss of 2-4 inches off your waist line, fit into the clothes you love.


• A decrease in cellulite due to the high amount of body-fat burned.


• Increased energy without the exhaustion often found in other weight loss programs.


• Regain your youthful hair and skin as you transition into a healthier you!


• Lifelong health benefits including improved heart health and lower cholesterol.

Every girl’s dream is to have a nice toned butt. With the summer ended you definitely want that toned butt for next summer, no slacking! I mean look at the Kardashians and other celebrities who have that. I am sure that I’m not the only one who has that goal or dream, so here are 10 killer butt workouts for the perfect ass!

Here is 10 Workout Lists:

1. Hip-Lift Progression

2. Dumb Bell Squats

3. Squat With Kickback

4. Sumo Squats Leg Lifts

5. Donkey Kicks

6. Side Lunges

7. Narrow Squat

8. Narrow Squat Back Kick

9. Split Squat With Side Leg Raise

10. Basic Lunge

I hoped you liked these 10 workout moves for the perfect ass! Remember with any of these, if you wanted to you could add more weight by using ankle weights, dumbbells and also kettle bells for more resistance.

There are many people overall who are experiencing colon sickness. The most widely recognized reason for this therapeutic condition is terrible dietary patterns, which really anticipates filtration of this organ. Regardless of the way that science has systems that can counter such issues, these strategies frequently are perilous for the patient. In addition, these medicines are very costly and relatively few individuals can bear the cost of them.

Fortunately, the nature offers us fixings that can tackle this issue. Underneath we will exhibit you one totally common strategy for purifying of the colon.

By and large, regular formulas are preferable arrangement over the traditional strategies. Indeed, a portion of the advantages of utilizing characteristic drug the way that there aren’t any concoction mixes and conceivable reactions. Furthermore, these cures are modest and simple to get ready.

This cure will rinse your colon, yet in same time will help you to lose up to 20 pounds in only 3 weeks. This mix is high in fiber and different supplements which are basic for your general wellbeing.

Fixings:

1 apple

1 tablespoon flaxseed

1 tablespoon nectar

1 tablespoon chia seeds

1 glass water

Readiness:

As a matter of first importance wash the apple extremely well, then slash it into little pieces and evacuate the seeds. From that point forward, put the apple in a blender and include the water and nectar. Blend until you get a homogeneous glue. At long last, include the seeds of chia and linseed and mix well for a few minutes.

Utilize:

You ought to take this elixir once every day in time of 3 weeks. You will see its intense impacts soon.

This momentous drink will purge your colon, additionally will enhance the wellbeing of your heart. The best part is that you will lose the additional weight rapidly by enhancing your digestion.

Alongside culmination of this elixir, it is critical to keep away from fulfillment of nourishments which are high in sugar and handled sustenance.

The thighs are one of the first areas that the body stores excess fat on women. For this reason, many women who are overweight are especially unhappy with the appearance of their thighs. With a combination of strength exercises to target the thighs, a good amount of cardio, and a moderate diet, it’s actually quite simple to slim down and achieve toned thighs. The only hard part is the dedication.

However, by including the following 10 Exercises in your workout plan you will see noticeable changes to your thighs in a matter of weeks, and finally get that nice thigh gap!

Exercises To Reduce Inner-Thigh Fat:

1. Inner-Thigh Blasters:

The clue is in the title with this exercise. It targets the thighs hard, but it’s a low impact exercise that anyone can do anywhere. Which makes it a great opening exercise to get warmed up.

How to do it:

• Stand next to a chair or counter top that is around waist height.


• Use the counter top or chair to help you balance, and place a small ball or soft cushion between your thighs.


• With one hand on your hip and the other on the counter top for stability, slowly lift your heels off the ground. With your heels raised, bend your knees and lower yourself about an inch.


• Be sure to keep your toes pointed forwards at all times, and keep good form to keep that ball or cushion firmly in position.


• Do 30 reps, then turn round and repeat.

2. Gate Swings:

This move is a great warm-up because it activates your core and stabilizing muscles in addition to targeting those inner thighs.

How to do it:

• Stand on your left leg with your hands clasped behind your head.


• Bend your right knee and swing your leg up and across your body, right foot flexed.


• Without putting your right foot down on the floor, sweep your right leg out to the right side.


• Repeat 10 times back and forth with the right leg, and then 10 times with the left.

3. Side Shuffle Switch:

This fast-paced move gets your heart rate up (to help blast body fat) and recruits your inner-thigh muscles to help you quickly switch directions.

How to do it:

• Stand with your feet together, arms by your sides.


• ‘Shuffle’ to your right by taking three quick steps to the side (right, left, right), and then lift your left knee up, swinging your right arm forward.


• Immediately reverse your shuffle (left, right, left) and land with your right knee up, left knee bent, swinging your right arm forward.


• Repeat 20 times in a row as fast as you can, alternating sides.

4. Inner-Thigh Pilates Leg Lifts:

There are lots of Pilates exercises that target the inner-thighs and this is one of the best. You will feel the burn as you work through the range of motion, a good sign that those muscles are being worked.

How to do it:

• Place a mat on the floor or find a comfortable surface.


• Lay on your side, and keeping your bottom leg straight, cross your top leg over and rest your foot on the floor.


• Use your arm nearest to the floor to prop your head up and help with stability. Concentrate on keeping good form and breathing out as you lift your leg.


• Repeat this for 15 reps and turn other and work the other leg.

5. Weighted Inner-Thigh Lift:

This twist on a traditional inner-thigh lift uses your body weight to add an extra core challenge.

How to do it:

• Lie on your right side with your right elbow bent below your shoulder and your left hand behind your head.


• Extend both legs out and then bend your left knee up to the ceiling, placing the bottom of your left foot on the inside of your right knee.


• Hover your right leg slightly off the floor with your foot flexed.


• Next, engage your inner thigh to lift your right leg higher.


• Slowly lower your leg back to hover above the floor.


• Repeat 15 times and then switch sides for 15 more reps.

6. Side Lunges:

 

Lunges are perfect for working the legs, glutes and core. Side lunges turn more of the pressure onto the inside of the thighs, they are tough at first but will soon become second nature.

How to do it:

• Start with your feet together, then step one foot out to the side and lunge forward. Keep your other leg as still as possible while doing this.


• Push off and bring your foot back to the starting position.


• You will feel a strain on the inner-thighs bringing your foot back, but this will become easier through repetition.


• Alternate legs for 10 reps with each leg per set.


• If you find this exercise easy add weights to your hands for extra resistance.

7. Side Plank Lift:

Another leg lift variation, this one challenges your entire lower body as well as your arms and core.

How to do it:

• Lie on your right side and prop your upper body up on your right extended arm, palm flat on the floor.


• Extend your right leg straight out and point your toes. Bend your left knee and step your left foot flat on the floor just behind your right leg so that your hips stay stacked on top of each other in your plank position.


• Shift your weight into your left leg so that your right toe is lightly touching the floor.


• Squeeze your thighs together as you lift your right leg up to meet your left knee.


• Hold for 1 count and then lower. That’s one rep. Do 15 reps with your right leg, 15 with your left.

8. Side-Lying Double Leg Lifts:

This is a variation on leg lifts with a twist to add extra focus on those inner-thighs. Basically you are using one leg to lift the weight of your other leg. Working the inner-thighs of both in the process.

How to do it:

• Using a mat find a comfortable spot to lay down on your side. Extend your arm nearest to the floor out straight, as if you were reaching for something.


• Hold your legs together and slowly raise them both as far as you can comfortably do so. Keep your toes pointed forwards, and control the movements slowly.


• The form you want to keep is your upper body flat to the floor, and pivoting at the hips only.


• Hold the position for 1-2 seconds when your legs are elevated, then slowly return them to the floor.


• 1-2 sets of 15 reps per side is ideal.

9. Kneeling Adduction:

This unique adduction exercise uses the added resistance of gravity to challenge your inner thighs.

How to do it:

• Get down on your hands and knees with your palms flat on the floor and shoulder-width apart.


• Without allowing your lower-back posture to change, raise your right leg and bring it under your torso, crossing it in front of your left knee.


• Turn your right knee out to the side and place the outside of your right foot on the floor.


• Squeeze your inner thighs as you lift your right knee up off the floor, maintaining contact on the floor with your right foot.


• Lower your knee and then repeat, 15 times total on each leg.

10. Stability Ball Squeeze:

Stability balls are exercise items that help tone and strengthen your core along with your chosen exercise. With this exercise I will show you how to target those inner-thighs.
How to do it:

• Laying flat on your back place a stability ball between your knees and hold it there. Now, with your hands placed by your sides and not moving, squeeze the ball with your knees.


• You will feel your inner-thigh muscles working really hard against the resistance of the ball.


• Don’t squeeze too hard, you’re just aiming to push until you feel a little resistance. You can work up to stronger squeezes over time.


• Relax your legs and return to the starting position without losing complete grip on the ball.


• Repeat this exercise for 1-2 reps of 25.

There’s nothing to love about the excess fat at the sides of your waistline. The muscles underneath that layer of fat are known as your obliques. Although their function is to rotate your torso, it’ll take more than torso rotations to get rid of the side fat. Reducing fat in one area of your body isn’t possible. Instead, focus on losing weight from your entire body, and as the fat reduces, so will the fat around your middle.’

[caption id="attachment_340" align="aligncenter" width="318"] Pinching Fat[/caption]

Here we give you a set of exercises which will effectively reduce side fat and give a slim torso.

1. Around the World Obliques:

How To Do:

• Stand with your legs wider than shoulder-width apart, toes turned out just a little bit, tailbone tucked.


• With a very light weight in your hands extend arms up straight above your head as far as you can.


• “It should really feel like a stretch,” says Stokes. Then, bend from the hips and reach your body as far as you can to the right, hips and shoulders square forward.


• At the last second when you can’t reach any more, rotate toward the floor.


• Twist your body back to face front, exhale and pull back up to center.

2. Dumbbell Side Bends:

How To Do:

• Stand up straight while holding a dumbbell on the left hand as you have the right hand holding your waist.


• Your feet should be placed at shoulder width. This will be your starting position.


• While keeping your back straight and your head up, bend only at the waist to the right as far as possible.


• Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale.


• Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.


• Repeat for the recommended amount of repetitions and then change hands.

3. Oblique V-Up:

Oblique V Up is an effective exercise for targeting the oblique muscles. It also engages the rectus abdominis and transverse abdominis muscles as well as the hips and lower back. Oblique V Up will develop stability, mobility and flexibility in the hip and trunk. This is especially important in physical activities that require you to maintain a rigid torso position such as sprinting.

How To Do:

• Lie on your side with your legs extended and your left arm resting in front of you.


• Prop up your upper body with your right forearm against the floor.


• Raise your legs about 4-6 inches off the ground.


• But don’t raise your upper body to meet this movement.


• Focus on your obliques as you raise your legs. Hold for 15-30 seconds.


• Switch sides and repeat for 4 reps total.

4. Heel Touches:

How To Do:

• Lie on your back with your feet flat on the ground and your arms by your sides.


• Crunch up by raising your chest towards the ceiling.


• From here, reach for your right heel with your right hand.


• Then reach for your left for your left heel with your left hand.


• Continue alternating for a total of 15 reps per side.

5. Plank Knee Drive:

How To Do:

• In either the low (elbows touching the ground) or high plank.


• Bring your right knee out and try to touch your right elbow.


• Gagnon suggests doing 10 to 15 reps per leg to start and always remember.


• To bring your body back into the original plank position before the “drive.”

6. Chicken Wings:

How To Do:

• Start standing up straight with your weights pointing straight out in front of you at hip level, with your wrists facing each other.


• This is your Flap your wings, by drawing your elbows out to the side and up until they’re slightly higher than shoulder height.


• Slowly return back down to the starting position.


• As you’re flapping, keep the weights pointed out in front of you.


• Only your elbows should move the weights up and down.

7. Two-Handed Wood Chop:

How To Do:

• Hold a medicine ball or basketball in front of you. Sit with your knees bent and your feet on the floor.


• Quickly twist to your left, and set the ball down behind your back.


• Twist to the right, and pick up the ball. Bring the ball around to your left, and set it down again. Repeat.


• Do the same number of repetitions in which you first twist to the left side as you do when you twist to the right side.

8. Side Plank Hip Lifts:

How To Do:

• Get into side plank position with your elbow on the ground and your legs and hips resting on the ground.


• Engaging your abs and keeping your body in a straight line,


• Raise the lower half of your body up off the ground into a straight plank position.


• Lower again and repeat.

Whether you’re wearing a bikini, skinny jeans, or a little black dress, a sculpted booty is always the perfect accessory. And while there are many effective ways to tighten and tone your rear, you can really do so with this five-move formula that never fails to deliver fast results.

This better-butt circuit includes plyometrics, sprints, and simple strength exercises to get your heart rate up (burn fat!) and build lean muscle.

How This Routine Works: Do 1 set of 10 reps for each exercise, unless otherwise noted, with little or no rest between moves. After you’ve finished the last exercise, repeat the entire circuit 2 more times. Start by doing this workout twice a week, then increase it to three or four times a week. Get Going. Good Luck.

1. STRAIGHT LEG DUMBBELL DEADLIFT

This is a favorite exercise for a lot of fitness trainers because it dramatically strengthens and tones the glutes and hamstrings. For best fat-burning results, be sure to choose a weight that challenges your muscles. If you feel like you could easily do more than 10 reps, you need to use heavier dumbbells.

How to do it: Grab a pair of dumbbells with an overhand grip and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor (keep the weights as close to your body as possible). Pause, then return to standing. Your back should stay naturally arched during the entire movement.

Do 10 reps with a challenging weight (15 to 40lbs depending on your fitness ability).

2. SPRINT, BACK PEDDLE, SPRINT

Research shows that high-intensity interval training (like these sprints) can help your body burn more fat in the 24 hours after your workout than you would after steady-state cardio.

How to do it: Start in a lunge position with your back at a 45-degree angle, weight shifted forward. Drive through your big toe to take bounding steps forward. After about 10 yards, shift your hips back to quickly reverse the movement. Back peddle to the starting position (10 yards), keeping your chest up the entire time. Quickly shift your hips forward to repeat the forward movement again. That’s one rep. Do 10 reps of sprint-back, peddle, sprint total.

3. MARCHING BRIDGE

This is a simple yet super-effective exercise to target your glutes and hamstrings without risk of your quads taking over. By lifting your leg while holding the bridge, you’ll also activate your entire core.

How to do it: Lie faceup with your knees bent and your feet flat on the floor, arms by your sides. Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue alternating until you’ve completed 10 reps on each leg, holding your hips high during the entire movement.

4. JUMP SQUATS

 

This high-intensity exercise raises metabolic rate, meaning you’ll keep burning fat for hours after your workout is over. The movement targets your glutes, hamstrings, and quads.

How to do it: Stand with your feet hip-width apart. Push your hips back and bend your knees to lower into a squat (in preparation to leap). Explosively jump as high as you can. Land softly, and then immediately squat down to jump again. Do 10 reps total. Imagine that you’re pushing the floor away from you as you leap. You can use your arms to help you jump higher.

5. KETTLEBELL SWING

Kettlebell exercises combine cardio and strength training to tighten up your trouble zones in no time. No kettlebell? You can use a dumbbell instead.

How to do it: Hold a kettlebell (or dumbbell) with both hands and stand with your feet hip-width apart, knees slightly bent. Bend at your hips and lower your torso until it forms a 45-degree angle to the floor, keeping lower back naturally arched. Swing the kettlebell between your legs. Keeping your arms straight, thrust your hips forward, straighten your knees, and swing the kettlebell up to belly-button/chest level. Continue swinging until you’ve completed 10 reps with a challenging weight (17 to 26lb kettlebell depending on your fitness level).

Smelly feet is otherwise known as bromodosis and is a common problem that can be very embarrassing not only for you but also for those around you. The odor of the feet is mainly caused by sweat and shoes. The feet and hands have more sweat glands than any other part of the body. So controlling foot sweat can be a daunting task. But when you focus on your feet and shoes, you will get odor free feet.

Here are a few simple steps you should take that will guarantee you odor free feet.

Bathe your feet daily

If you want to keep your feet from smelling, practice good foot hygiene. Wash your feet every day with warm water and soap. This will remove dirt, sweat, and other odor causing bacteria. Make sure to always take special care of your feet every time you take a bath or a shower. People always forget to wash their feet or do it too quickly. Your feet need more attention than any other part of your body.

You should make sure to wash between your toes and around the nail beds. These are places where bacteria can grow.

If your feet smell, try washing your feet severally in a day. Once in the morning, once at night, and once after you work out or get extra sweaty.

Exfoliate your feet

Getting rid of dead skin can reduce the smell. You can scrub your feet at home with an exfoliating scrucb or a pumice stone, or possibly get yourself a pedicure. You should keep your toenails clean and trimmed to reduce bacteria.

Moisturize your feet with lotion to keep them soft and healthy. Try to use lotions with fragrances like lavender or peppermint to help combat the odors.

While it’s true that squats can work your glutes from every angle, they get pretty boring after, oh, a second. It’s why you really can’t sustain a tight tush on squats alone. Besides, there are plenty of variations which, when performed together, could put the basic squat out of business. (You’re welcome.)

Ready to, ahem, round out your glute routine? Try these butt moves designed by Chelsea Dornan, a NYC-based personal trainer, and modeled by Brittany Perille Yobe, a certified personal trainer who’s racked up an Instagram following of more than 783,000 people thanks to her butt-centric feed.

While it’s true that squats can work your glutes from every angle, they get pretty boring after, oh, a second. It’s why you really can’t sustain a tight tush on squats alone. Besides, there are plenty of variations which, when performed together, could put the basic squat out of business. (You’re welcome.)

Ready to, ahem, round out your glute routine? Try these nine butt moves designed by Chelsea Dornan, a National Academy of Sports Medicine-certified personal trainer and instructor at Uplift Studios in New York City. Repeat each exercise for 45 seconds to one minute in the order listed below, and repeat the entire set up to three times to seriously feel the burn.

1. Single-Leg Glute Bridge. Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart. Keeping your knees in line, extend one leg. On your exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can go. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground.

2. Hydrants with Leg Extension. Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Lift your left knee toward the ceiling, then extend the left foot straight out to the side. Pause before you bend your knee again, and bring your leg back to starting position. Repeat for 45 to 60 seconds on the left side before you switch to the right.

3. Rainbows. Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your left leg behind you and slightly to the left side. It should be level with your spine. Keeping your core tight and leg straight, slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then slowly tap the floor about a foot to the right. Return to starting position to complete the rep. Repeat for 45 to 60 seconds before you switch legs.

4. Curtsy Lunges. Stand with your feet shoulder-width apart and your hands on your hips. Keeping your hips square, cross your right leg behind you and step backward as you lower your right knee toward the floor. Your left knee should remain directly above your left ankle. Pause, then press into your left heel as you stand and extend your right leg into a side kick. Repeat for 45 to 60 seconds before you switch legs.

5. Heel-Lifted Squat. Begin with your feet hip-width apart and your left heel lifted. (For an extra challenge, lift the whole foot off the ground and extend your leg in front of you.) With control, push your hips back as you lower your butt toward the floor, bracing your core to help you balance. Don’t let your standing knee come out over your toes. Pause, then press into your right heel to stand up into the starting position. That’s one rep. Repeat for 45 to 60 seconds before you switch legs.


6. Bear Plank Leg Lifts. Begin in a plank position with your shoulders stacked above your wrists. Bend both knees slightly as bend your left knee to 90 degrees. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your left knee back to meet your right knee. Repeat for 45 to 60 seconds before switching sides.

7. Single Leg Dead Lift. Stand with your feet hip-distance apart and your right foot a few inches in front of your left. The left knee should be slightly bent. Draw your abs in and slowly fold forward, keeping your left foot in line with your spine as you reach toward the floor with both hands. Pause, then return to starting position. Repeat 45 to 60 seconds before switching sides.

8. Sumo Squat to Calf Raise. Begin with your feet about twice hip-width apart, toes pointed slightly outward. Keeping your knees above your ankles and abs drawn in tight, push your knees back as far as you can and lower your hips toward the floor until your thighs are parallel with the ground. Raise both heels off the ground slowly and with control. Pause, then slowly lower your heels. That’s one rep.

9. Squat to Sumo. Begin with your feet about hip-width apart and your toes pointing forward. Keeping your knees directly above your ankles, sit back into a squat. Press into your heels and pulse in this position as you turn both feet out about 45 degrees, then back to the starting position.