6 Simple Exercises to Get Rid of Jiggly Arms

It happens to most of us, you raise up your arms and just look at them jiggle. Perhaps you clap your hands and the muscles of your arms are still jiggling long after you are done. There are several reasons that you may have jiggly arms.

If your jiggly arms are really starting to bother you and you are ready to do something about it, there are some simple exercises that you can do in order to get rid of that jiggle forever. For these exercises you will need a set of hand weights.

1. Tricep Kickbacks

To do this exercise you will need to hold a weight in each hand. Bend over until you are at a 45 degree angle. If needed, bend your knees. To start the exercise bend the arms and pull your elbows until they are level with your torso. Hold this position and then straighten your arms behind you. Make sure to squeeze your triceps on the way back. Bend your arms into the starting position and then repeat. Try to do between 10 to 15 reps.

2. Tricep Dips

For this exercise you will need a chair that is sturdy. Stand in front of the chair and place your arms shoulder width apart on the chair. Your legs will be bent towards the floor and your back close to the chair. Keeping your elbows slightly bent, straighten your arms. Then bend your elbows slowly and lower yourself. Hold the position and then return to the starting position. Repeat this push up and down set for 10 to 15 reps.

3. Pushups

Start out by kneeling on the ground and bring your hands down to the floor. Your hands should be about shoulder width apart. Kick your legs out behind you while pressing down on your hands. Flatten your back until it is parallel with the floor. Lower yourself to the floor until your elbows reach a 90 degree angle. Slowly push back up to the starting position. Your back should remain flat during the entire motion.

4. Row

Grab your weights and stand with your feet shoulder width apart and your knees slightly bent. Your arms should be at your sides. Slowly pull the weights up and then squeeze your shoulder blades together. Hold and then lower the weights. Repeat 10 to 15 times.

5. Tricep Extensions

Stand with your feet about shoulder width apart and your weights in your hands. Lift the weights above your head and then bend your elbows back behind your head. Lift to the starting position and repeat. Do 10 to 15 reps.

6. One arm pushups

Lie on your side with your knees and hips stacked. Place your bottom arm across your torso with your hand resting on the shoulder. Place the other hand on the floor in front of you. Squeeze your triceps and push up. Lower your body and repeat for 10 reps.

Read More ..... »

Exercises That Get Rid of Fat on the Upper Back Thigh

Reducing excess fat on the back of your upper thighs, also known as your hamstrings, requires a full-body approach. When your overall body fat reduces, so will the fat in your problem areas. In addition to doing 150 to 300 minutes of cardio per week, perform strength training on two days. Include multi-joint, functional exercises. These exercises mimic real-life movements and work your hamstrings and the surrounding muscles for optimal caloric burn and muscular balance.

Lunge Away the Fat

Stationary lunges or split squats really activate your hamstrings, especially when you do them using a platform that's about 8 inches high. During this exercise you step forward with one foot, placing it on the platform while your other foot remains on the floor. You then slowly bend your knees and lower your hips straight down until your knees are bent 90 degrees. Then really use your hamstrings to push yourself back to the starting position. Eight to 12 repetitions and two or three sets really gets those hamstrings burning.

Deceptively Easy-Looking Step-Ups

Step-ups mimic the motion you make when you climb stairs. According to the American Council on Exercise, this is one of the best exercises to activate the muscles in the back of your upper legs. During this exercise you step onto a 15-inch platform with one foot followed by your other foot. Then you step back down with the leading foot first, followed by the trailing foot. After eight to 12 repetitions, switch feet, this time starting the motion with your other foot. Try to finish two or three sets.

Roll That Ball

Stability ball hamstring curls effectively work the back of your upper legs. This exercise is done while lying face up on a mat with your arms extended sideways and your lower legs on top of a stability ball. You then raise your hips off the floor and roll the ball toward your buttocks. This really requires you to push your heels into the ball and to activate your hamstrings. When your knees point up at the ceiling, return to the starting point with a slow and controlled motion. Complete eight to 12 reps and two or three sets.

Dead Lifts with Perfect Form

Dead lifts are ideal if you have tight hamstrings, and as long as they're done with perfect form, they can correct muscle imbalances in your legs. During dead lifts you lower a barbell or dumbbells toward the floor by bending forward at your hips. It's essential to keep the weight close to your legs, your core engaged and your knees slightly bent. As you return to the upright starting stance, contract your buttocks and squeeze your shoulder blades together. Monitor your form in a mirror and complete eight to 12 repetitions and two or three sets.

Read More ..... »

List of Exercises to Lose Belly & Thigh Fat

A multi-faceted approach is the most effective way to lose fat. Don’t focus on losing weight in your tummy and thighs -- spot training isn't an effective way to transform your body. A diet rich in whole grains, lean sources of protein, fruits, vegetables and healthy fats, will help you reach your goal weight. Doing two or three strength training sessions and about 150 minutes of moderately intense cardio each week will help burn fat and build muscle. Including compound exercises for your thighs and abs is an effective way to burn calories and tone muscles that will become more visible after overall weight loss occurs.

Roll Off the Inches

Step 1
Lie on your back and place your feet on top of a stability ball. Dig your heels into the ball, tighten your stomach muscles and lift your hips off the floor.

Step 2
Align your ankles, knees, lower back, hips and shoulders. Pull the ball toward the back of your legs without lowering your hips.

Step 3
Straighten your legs and complete 12 to 20 repetitions, stopping when your midsection and thighs fatigue. If 20 reps is easy, try lifting one foot off the ball and doing single-legged curls.

Squeeze Off the Fat

Step 1
Lie on your back. Bend your legs and position your feet under your knees. Place the medicine ball between your thighs and press your legs firmly against it.

Step 2
Tighten your stomach muscles, then lift your hips into a straight line with your knees and shoulders. Hold this position for 30 to 60 seconds, stopping when your core and thighs fatigue.

Step 3
Externally rotate your toes 45 degrees to vary how the bridge challenges your thighs.

Stand Up to Your Fat

Step 1
Sit on top of an inflatable balance trainer, bend your legs and rest your feet on the floor in front of you. Place your hands behind your head, straighten your back and tighten your abdominal muscles.

Step 2
Lean back 45 degrees, pause, then lift your torso to straight. Immediately press through your heels and stand up.

Step 3
Stick your hips out behind you and slowly lower them onto the ball to complete the first repetition. Complete 12 to 20 reps, stopping when your muscles fatigue.

Squat Low to Get Results that Show

Step 1
Hold a dumbbell in each hand, stand up straight and hang your arms by your sides. Position your feet hip-width apart, bend your knees slightly and relax your shoulders. Align your knees and ankles throughout the exercise to protect your knees.

Step 2
Stick your hips out behind you and slowly lower them toward the floor. Stop when the back of your legs are parallel to the floor, push through your heels and stand up.

Step 3
Pull your left shoulder back slightly. Lower your right hand toward your right knee, bending your torso as the weight descends.

Step 4
Lift the weight slowly, straighten your torso, then do the same with your left hand. Complete 12 to 20 repetitions, stopping when your obliques and lower body fatigue.

Warnings

Consult with your doctor before starting an exercise program.

Things You'll Need

• Stability ball
• Weighted ball
• Inflatable balance trainer
• Dumbbells

Read More ..... »

Does Running Up & Down Stairs Help Lose Belly Fat?

If you can remember ever having to run stairs during high school football or track practice, you know that it’s no joke. It’s a tough, intense workout that exercises nearly every muscle in your body. Even though it doesn’t directly target the abdominal muscles, running stairs can help you burn belly fat, and fast. It’s a type of high intensity interval training, or HIIT, which studies have shown is effective at helping to burn away belly fat more efficiently than traditional steady-state exercise, such as jogging.

HIIT Blasts Away Belly Fat

Several studies have shown HIIT is effective at burning subcutaneous and visceral fat – the fat just below your skin and the stuff deep within your abdomen, respectively. A review published in the Journal of Obesity in 2011 investigated several of these. The evidence showed that abdominal fat was reduced by as much as 48% after eight weeks of HIIT. Other studies found participants lost anywhere from six percent to 44 percent belly fat doing a similar type of HIIT regimen. So results can vary, but the moral of the story is that yes, you can lose belly fat by running stairs.

How to Do it Effectively

To maximize your fat loss results, it’s important to design your stair workout around the general guidelines of HIIT. First off, it’s best if you can use a large set of stairs, 30 or more works well. If not, try to at least find a set of 10 or more stairs. After warming up for about five minutes by doing some light jogging and stretching, prepare to work hard. Sprint up the stairs at near maximal speed and then walk back down the stairs. It’s about a 3:1 ratio between recovery and sprinting. For example, you sprint for 10 seconds up the stairs and walk back down for 30 seconds before sprinting back up. Do this recover-and-sprint cycle at least 10 times per workout. If it seems too intense, walk the stairs as fast as possible instead of sprinting.

Calories Burned

A 200-pound person burns about 550 calories per 30 minutes of running stairs at a fast pace. This can vary depending upon your intensity level and number of stairs you’re running. Just in terms of calories burned, this example would lead to nearly a one pound loss of weight every two weeks assuming three 30-minute workouts per week. But looking exclusively at the number of calories burned with this workout would be selling it short. The other benefits of HIIT include improved insulin sensitivity, hormonal response and increased fat oxidation. These are all beneficial when it comes to burning excess belly fat.

Beginner Tips

Before tackling a huge set of stairs like you’re Rocky training for his next fight, it’s important to get a little practice running stairs at a smaller scale. One way to do so is by using a stair stepper machine at the gym. It simulates running stairs, and you can get a good workout doing so at a more moderate pace. You can also try running stairs in your home or at your apartment if they’re between 10 and 15 steps. Start slow and work your way up to a near dead sprint over a period of weeks. If you experience knee pain, you should stop and consult your physician. Running stairs isn’t a low-impact exercise, so it’s not right for everyone. If it is right for you, have fun trimming your waistline one step at a time.

Read More ..... »

Belly Fat Weight Loss in a Vegan

Regardless if you are a vegan, omnivore or vegetarian, one thing always remains the same -- you cannot spot reduce weight in your belly. This simply means that dozens of ab crunches performed daily will have little effect on your belly flab. The way to lose this weight is by taking a full-body approach that involves diet and exercise. Because you are vegan, you need to do things a certain way.

Reducing Calories

The number of calories you consume plays a role in the amount of fat on your belly. If you eat more than you expend, you will gain weight. If you eat less then you expend, you will lose weight. This is true whether you are vegan or not. To promote weight loss, determine your current intake and reduce it by 500 to 1,000 calories. This will cause about 1 to 2 pounds of weight loss a week because 3,500 calories equals 1 pound.

Food Selection

Vegans exclude meat, dairy products, fish, poultry and eggs from their diets. This also includes any food that is derived from these. Cake, for example, contains eggs and milk, so it would be off limits. Cake is an empty-calorie food anyway, so it has no place in a belly fat-reducing diet. Base your diet completely around vegan-friendly foods like fruits, vegetables, whole grains, legumes, nuts, seeds and tofu.

Water

Water is beneficial for weight loss in a few different ways. The primary benefit is that it is a calorie-free alternative to soda, sweetened tea and fruit punch. Secondly, water helps fill you up when you drink it with your meals, causing you to eat fewer calories. If you find the taste of water bland, spice it up with lemon or cucumber slices.

Snacks Between Meals

Eating snacks between meals can benefit your belly fat weight-loss plan. People who frequently eat and do not allow themselves to become hungry are more successful at losing weight. Prepare snacks that are small and balanced with protein, carbs and fat. A vegan snack can be something like hummus dip with raw baby carrots and celery sticks or apple slices with almond butter spread across the tops.

Cardiovascular Training

Cardiovascular exercise burns calories and causes you to lose weight throughout your whole body. Choose a type that you enjoy, such as fast-paced walking, running, biking, elliptical training, stair climbing, kickboxing or jumping rope. Aim for 45 to 60 minutes and work out four or five days a week. To increase your caloric expenditure, alternate your intensity back and forth from high to low.

Building Muscle

Building muscle through weightlifting will increase your resting metabolic rate, leading to faster belly fat loss. Perform exercises that target all your major muscles like pushups, shoulder presses, back rows, triceps extensions, biceps curls and squats. To further recruit your abdominal muscles, perform as many of these exercises as possible on a stability ball. Placing your lower shins on the ball to do pushups, for example, will cause you to contract your abs. With all your exercises, aim for 10 to 12 reps, do three or four sets and work out two to three days a week.

Abdominal Exercises

Abdominal exercises fit into a belly fat weight-loss plan, but only to create defined muscles as you lose weight. Instead of doing just one exercise, perform multiple exercises like reverse crunches, side crunches, air bikes, situps and Russian twists to target your whole abdominal area. Aim for 15 to 20 reps, do three sets and work your abs three days a week on nonconsecutive days.

Read More ..... »

Arm Fat Exercises for Girls

A comprehensive approach to weight loss is the most effective way for girls to drop pounds and build lean muscle. A healthy diet, regular cardio and doing two or three strength training sessions each week will burn calories. Arm exercises will help replace fat with muscle and the results will be visible after overall weight loss occurs. Talk to your doctor before starting an exercise program.

Back to Basics

Don’t overlook the benefits of a basic pushup. Pushups tone the triceps, shoulders and biceps while building core strength. Kneel on all fours, aligning your hips with your knees and your shoulders with your wrists. Widen your hands 2 inches, extend your legs behind you and lift onto your toes. Tighten your stomach muscles and lift your hips into alignment with your shoulders, back and knees. Don’t let your hips drop during the exercise. Lower your body toward the floor, bending and flaring your elbows as you go down. Stop before your chest contacts the floor, push your arms to straight and lift your body to the start position. Do pushups on your knees if this is too hard. Complete 12 to 15 repetitions, stopping when your muscles fatigue.

Lift 'Em Up

Bicep curls tone and develop muscle on the front of the arms. To do standard curls, hold a dumbbell in each hand and rest your arms by your sides. Turn your palms forward and tighten your stomach muscles. Press your upper arms against your sides, then lift the weights slowly toward your shoulders. Stop before your hands touch your shoulders, then lower the weights. Complete 12 to 15 reps, stopping when your biceps fatigue. To do hammer curls, turn your palms inward instead of forward.

Get Down

Fat on the back of the arms can make some girls self-conscious about their appearance. To work your triceps, try dips. Sit on the edge of a chair and place your hands on the chair, directly next to your hips. Wrap your fingers around the edge of the chair, straighten your back and tighten your abdominal muscles. Tuck your elbows by your sides and walk your feet forward 24 inches. Lift your hips off the chair. Lower your hips toward the floor, bending your elbows as you lower. Keep your elbows tucked as you descend. Stop when the back of your arms are parallel to the floor, push your arms to straight, lifting your hips in front of the chair. Complete 12 to 15 reps, stopping when your triceps fatigue.

Toss the Ball

Exercise provides an opportunity to get in shape with friends or family. Grab a weighted ball and a friend. Face one another and stand about 10 feet apart. Lift the ball in front of your chest and your elbows to your sides, parallel to the floor. Throw the ball to your friend without dropping your elbows. Pass the ball back and forth 12 to 15 times, stopping when your shoulders, arms and chest muscles fatigue. Stagger your stance, lift the ball overhead, bend your elbows and position the ball behind your head. In one motion, lift the ball over your head, straighten your arms and throw it to your partner. Continue passing until your shoulders, biceps and triceps fatigue, typically 12 to 15 times.

Read More ..... »

How to Get Rid of Upper Stomach Fat

Upper stomach fat can be difficult to lose because you must follow a regular exercise routine and focus on your diet and nutrition. While there are a number of different kinds of diets that target stomach fat, it is important to find one that works for you. It is always better to use exercise and eating changes as a way to get rid of excess fat.

Exercises

Step 1
Lie flat on the exercise mat. Place the stability ball between your calves. Your arms should rest straight at your sides, and the head, shoulder and upper back should be pressed on the mat. This is important to keep the lower back safe. Move your legs and hips in an 8 pattern, at the same time squeezing the ball between your legs. Repeat for 60 seconds.

Step 2
Lie flat on the floor. Lift your legs at 90 degrees, and rest your calves on a coffee table. Keep your heels on the table, place your hands beneath your head, and lift off the floor towards the table. This exercise is an advanced abdominal crunch.

Step 3
Lie flat on your stomach with your forehead resting on your hands, palms on the floor. Separate your legs to hip-width and pull your stomach in. With your legs and hips on the floor, lift your upper body and rotate toward the right. Bring back to center and rotate left. Repeat until you have done six rotations on each side.

Step 4
Place an elbow on the stability ball with your hands interlaced. Extend your legs and brace yourself on your toes. Take a deep breath out and pull your stomach toward your spine, hold for 30 seconds and release. Repeat again after a 30-second rest.

Step 5
Wrap a cloth belt around the belly button. Kneel with your hands and feet resting on the floor. Ensure that your back is flat. Inhale deeply and expand belly so that it presses against the belt. Exhale and pull belly button as far as possible towards the spine so the belt hangs loose. Hold each breath for five to 10 seconds, and repeat 10 to 20 times.

Diet Changes

Step 1
Cut down on foods with high sugar and sodium content, such as junk food and sugary snacks. These foods have complex compounds that trigger insulin production in the body and turn into fat.

Step 2
Add fiber-rich foods, such as spinach, cabbage and apples, in your diet because they provide energy for abdominal exercises without increasing fat storage on your stomach.

Step 3
Snack on protein- and carbohydrate-rich foods, such as peanuts, almonds and flax seeds. These healthy foods will keep you satisfied without the risk of adding junk calories to your diet and extra fat to your body.

Step 4
Replace high-calorie drinks, like soda and alcohol, with water. Your water intake should be eight to 10 glasses per day.

Warnings

Warm up before starting with any exercise routine. Take a 15-minute jog around the neighborhood.
Consult your doctor before you begin exercising, especially if you have been injured before or have given birth recently.
Tips
Go for regular walks. Take the stairs wherever possible.
While walking, tuck your tummy in. This will make you appear thinner and taller.

Things You'll Need

Yoga or exercise mat
Stability ball
Coffee table
Cloth belt
Chair

Read More ..... »

How to Aggressively Attack Belly Fat

Most people who embark on a mission to lose body fat find that the most stubborn area is the belly. Tackling this stubborn pouch may be easier than you think as long as you do things the right way. Through proper nutrition, minimal supplements and a coordinated exercise plan, you can shed the body fat and achieve the physique you want.

Step 1
Sleep seven to eight hours every night. Sleeping regularly is a foundational part of losing belly fat that is often neglected. Sleeping less than seven hours will significantly change the chemicals in your blood that regulate your appetite, according to a 2004 study led by Dr. Shahrad Taheri. This will cause you to feel hungry even when your body has had enough and may slow your fat loss progress.

Step 2
Perform high intensity interval training, or HIIT, one day a week. HIIT was designed by Izumi Tabata, a Japanese scientist. The protocol has been shown to increase the amount of calories you burn for up to 48 hours after the exercise session. Incorporating one of these sessions into your weekly routine can help you increase the amount of power you produce and burn through fat quickly.

Step 3
Run five days a week. Running five days a week for an hour each time is enough to help you lose weight, says the American College of Sports Medicine. Start your routine with a brisk five-minute walk, then jog for an hour. Conclude your exercise session with a five-minute cooldown and stretch.

Step 4
Take fish oil. Fish oil has been shown to significantly reduce body fat and stress hormones, according to a 2010 study from Gettysburg College. The reduction was based on the main ingredients of fish oil, which are EPA and DHA. Participants supplemented 1,600 mg of EPA and 800 mg of DHA daily.

Step 5
Take chromium. Supplemental chromium helps the body absorb sugar better, says a 2005 study conducted by Comprehensive NeuroScience. When the sugar you eat is absorbed quickly into your muscles, it can be used rather than stored on your belly as fat.

Things You'll Need
Running shoes
Fish oil
Chromium

Read More ..... »

How to Burn Fat Off of Your Calves

Calf fat is more embarrassing than it is dangerous. Unlike fat in the stomach, it does not increase your risk of chronic diseases. To burn fat, you need to factor exercise into your daily life while making dietary adjustments. Set a goal to create better definition in your lower back legs while you lose weight. The gastrocnemius and soleus are the main muscles in your calf area.

Step 1
Stop eating when you feel satisfied. Overeating leads to excess pounds throughout your body. Reduce your portion sizes so you're eating less food. Chew slowly to prevent overeating.

Step 2
Eat healthy foods instead of empty calorie foods. Give up the barbecue spare ribs, creamed corn, loaded baked potatoes and deep fried chicken. Opt for foods that are lower in fat, calories, sodium and sugar, such as chicken breasts, lean beef, turkey loins, fish, low-fat dairy products, fruits, vegetables, beans and whole grains.

Step 3
Perform cardiovascular exercise that emphasizes your calves. Jumping rope, stair climbing, cycling and hill running are examples. Choose one of these forms or mix them together in one workout. The American College of Sports Medicine recommends 60 to 90 minutes of cardio if you want to lose weight. Work out three days a week on alternating days. Exercise several times a day to get your minutes in if you cannot do it all at once.

Step 4
Stand with your feet hip-width apart to do calf raises. These primarily work your gastroc, which is the two-part muscle right below your knee. Lift your heels in the air as high as possible and hold for a full second. Lower your heels slowly and repeat 20 to 25 times. Perform these on one foot for a variation. Stand in front of a wall or chair for balance if necessary.

Step 5
Sit on the end of a bench to do calf raises for your soleus, which is anterior, or in front of, your gastroc. Place dumbbells on your thighs and hold them either vertical or horizontal with both hands. Lift your heels up as high as possible, hold for a second and slowly lower your heels. Repeat for 15 to 20 repetitions.

Step 6
Turn your toes outward to work the outer part of your calf muscles and peroneals. The peroneals run down the outer aspect of your shins. Stand with your heels hip-width apart and your toes out at an angle. Rise up onto your toes as high as possible, hold for a second and slowly return to your starting position. Repeat for 20 to 25 repetitions.

Step 7
Execute a set of calf raises with your toes turned inward. These work the inner part of your calves. Place your toes about hip-width apart and move your heels out and at an angle. Rise up onto your tiptoes, hold for a second and slowly return to your starting position. Repeat 20 to 25 times.

Tips

Perform four or five sets of your calf exercises. Work out three days a week on the alternating days of your cardio.

Things You'll Need

Jump rope
Dumbbells
Bench

Read More ..... »

Ways to Lose Inner Thigh Fat Fast

The inner thigh muscles, also known as adductors, are seldom worked during daily activity and exercise so fat tends to accumulate in this area. Liposuction is the quickest way to eliminate fat from your inner thighs. This is a costly procedure and may require several days of recovery. However, most individuals can lose this stubborn fat by cleaning up their diet as well as by performing aerobic exercise alongside exercises that target the adductors.

Aerobic Training

Engage in aerobic exercise for at least 45 minutes a day, five days a week. Stair climbing, running, brisk walking, elliptical training and dancing increase heart rate and work your thigh muscles. This blasts fat on your inner thighs as well as the rest of your body.

Healthy Diet

A healthy diet is a key part of losing inner thigh fat. Stay away from empty calories like pastries and candy and focus on consuming nutrient dense foods. These include lean cuts of meat, fish, fruits, vegetables, low fat dairy and whole grains. They help you stay satiated longer, therefore curbing the temptation to gorge on simple carbohydrates.

Plie Squats

Plie squats target your adductor muscles, giving them a sleek, toned appearance. Stand with your feet in a wide stance, toes pointed out and hold a pair of dumbbells in front of your body, resting between your thighs. Keep your back straight and squat down until your knees are at a 90 degree angle. Push back to starting position and do three sets of 20 reps.

Adduction Machine

Most gyms have adduction machines to exercise your inner thighs. Place your inner thighs on the padded levers and plant feet on the foot rests. You can set the amount of resistance based on your strength level; just make sure there is enough to feel your adductors burn. Squeeze legs together, hold and extend out to starting position. Do three sets of 20 reps.

Cosmetic Surgery

Consider liposuction if you have the money and your inner thigh fat will not budge. This procedure removes fat under the skin with a cannula and a vacuum. Doctors will typically recommend this surgery only for fit individuals who simply have stubborn fat pockets; not those who are overweight.

Read More ..... »

Exercises to Lose Upper Body Fat for Women

Reducing upper body fat is best tackled with a combination of training styles. Incorporating several different types of workouts each week will help reduce the fat from your belly, arms and back, without putting undue stress on your body. Remember, however, that exercise isn't the only part of the puzzle: eat sensibly and drink plenty of water to speed up the rate of fat loss.

Sprint Like You Mean It

Sprinting is a highly effective way to lose body fat, particularly from around your belly. Sprinting burns a significant amount of energy in a relatively short period of time, and also improves lean muscle definition. This will help flatten your stomach and tone your arms. A popular form of sprinting is the Tabata sprint, in which you do 20 seconds of all-out work, followed by 10 seconds of rest, and repeat this eight times. Sprinting is very taxing on the body, so do this twice per week, with at least two days between sessions.

Interval Action

Interval training is another very effective method for reducing upper body fat. The International Journal of Obesity found that three interval sessions per week was enough to significantly reduce trunk fat in women. A prime example of interval training is the high-intensity bodyweight circuit, in which you work very hard for an entire circuit, then rest a couple of minutes, then repeat. Choose five to seven exercises and perform them in a non-stop circuit, resting for two to three minutes once you have completed a full round of the exercises. Exercises you might choose from include push-ups, pull-ups, tricep dips, crunches, Russian twists, hand walkouts, mountain climbers, burpees, star jumps, bear crawls, planks and lying leg raises.

Long Live The Resistance

Resistance training, or strength training, is another effective way to reduce your upper-body fat. There's no need to fear becoming "bulky" from lifting weights -- most women don't have the hormonal or skeletal profile for it. You will, however, see a significant reduction in body fat, and an improvement in lean muscle definition by doing two upper-body weight sessions per week. Choose five to seven exercises to rotate through, doing three sets total. Choose weights that will allow you to complete at least eight repetitions, but not more than 12, and take a minute or two of rest between each set to recover. Exercises to choose from include the bench bress, bent over row, overhead press, overhead tricep press, bicep curls, tricep kickbacks, lateral raises, forward raises, dumbbell flies and dumbbell shrugs. Including two lower body workouts per week will also speed up your rate of fat loss -- include exercises such as squats, deadlifts, lunges, leg press, calf raise and hyperextensions.

Walk It Out

Walking is an underrated but important type of exercise for losing weight. Fat is often stored in the abdominal area in response to stress. Walking, particularly in peaceful and beautiful environments (like parks, forests and beaches) is very effective for reducing stress hormones in the body, relaxing the mind and central nervous system, and improving your body's ability to filter out the toxins and hormones that are causing you to hold belly fat. Walking for 30 to 60 minutes, two to three times per week will help you reduce your upper body fat.

Read More ..... »

What Do You Do About Upper Hip Fat Deposits?

Fat deposits high on the hips can cause unsightly bulges at the top of your pants. They may be among the last bit of fat your body sheds during weight loss. Although this can be frustrating, losing these fat deposits just means continuing the efforts that rid you of other body fat.

Spot Reduction

You can't do anything to address these fat deposits specifically. The idea that a particular exercise can target a specific body area for fat loss -- called "spot reduction" -- is a myth. When you burn fat, your body burns fat more or less at random. You lose weight from your body as a whole, and "your body as a whole" includes your upper hips. If you lose weight long enough, the fat on your hips eventually will be part of that weight loss.

General Weight Loss

Your best course of action to deal with fat deposits on your upper hips is to burn more calories than you eat. You can do this by eating fewer calories, exercising more or a combination of both. According to Bill Phillips, author of "Body for Life," the combination approach is the most efficient and enjoyable. While you're pursuing your weight loss plan, measure your upper hips with a tape measure every two weeks or so. This helps you track your progress and stay motivated.

Expert Insight

In "The Four-Hour Body," health researcher Tim Ferris notes that stubborn fat deposits -- such as those on your upper hips -- can be especially frustrating because, by the time you're really aware of them, you're already sick and tired of losing weight. Ferris recommends drinking water regularly to keep your belly filled, rewarding yourself from time to time with nonfood treats and taking a weekly day off from your diet. Although some of these practices may slow your progress, they'll keep you on the straight and narrow and eventually lead to you losing that hip fat.

Hip Exercises

Exercising your upper hips won't accelerate fat loss in that area. However, it will tighten the frame of muscle beneath the fat. This can create an illusion of fat loss and a measurable reduction in inches around your hips. This effect is likely the reason spot reduction is such an enduring fitness myth. Some exercises that target the upper hips include lying or seated leg lifts, kicks from aerobics or cardio kickboxing and the plank position from yoga.

Read More ..... »

How to Exercise to Lose Lower Back Fat

Those little love handles on your lower back likely aren't a major health risk, but they can affect how you look -- and how you feel about your body. Unfortunately, you can't selectively burn the fat on your lower back via exercise, but you'll melt away those love handles by lowering your body fat percentage. Combine cardio -- the exercise that will help you burn the most fat -- with back-toning strength training to get a tight, trim physique.

Cardio Exercises to Torch Fat

Cardio should be a regular part of your weekly routine when you're trying to lose any body fat -- including the fat on your lower back. That's because cardio burns calories, so it widens the gap between what you burn vs. what you eat, creating a larger calorie deficit that lets you lose more weight. For example, taking a vigorous 1-hour spin class will help a 150-pound person burn around 780 calories, while sweating it out on the elliptical for 30 minutes would burn 335 calories. Every 3,500 calories burned translates to 1 pound lost, so just five vigorous spin classes would allow you to burn slightly more than a pound -- not including weight loss from other exercise or diet modifications.

While any cardio burns fat, include aerobic activity that tones your lower back. Activities that require twisting -- like swimming, dancing and boxing -- work your oblique muscles, which run around your waistline, including your lower back. These exercises are not just calorie-burners; swimming laps, for example, burns around 370 calories in a half-hour but also tone the muscles in your lower back so it looks slimmer.

Large Compound Movements to Get Toned

You'll get the best results and the fittest-looking physique if you include weightlifting in your training schedule. Pumping iron has two major benefits: It strengthens and tones your muscles so you look fit, and it adds metabolism-increasing muscle tissue to your frame, so you burn more calories, 24/7.

Plan your weightlifting workouts around compound movements. Moves like deadlifts and squats tone your legs and butt, but they also strengthen the muscles in your back, since your back muscles support your posture as you go through the movement. Lifting heavy weights also strengthens muscles, called erector spinae, which run up and down the sides of your spine. As you develop these muscles, you'll get that attractive line of muscle definition down the center of your back.

Fine-Tone Your Lower Back

Round out your weightlifting routine with moves that specifically target the muscles in your back. While these smaller movements typically aren't huge calorie-burners, they can tone your lower back, so you'll look fit and firm once you burn away excess body fat. Try supermans and bird-dogs to tone your lower back, along with planks to strengthen both your back and abdominals. Incorporate other back exercises -- like lat pulldowns and rows -- into your routine. While these moves don't specifically tone your lower back, they'll develop mid- and upper-back muscles, which can make your lower back and waist appear smaller.

Pair Your Exercise Regimen With a Lower-Calorie Diet

While clocking in time at the gym goes a long way to getting the trim lower back you'd like, you need to complement your exercise with diet. Eating healthy food provides your muscles with essential fuel, which will allow you to work to your full potential in each workout. Restricting calories also means that you'll start metabolizing stored fat for energy, instead of getting all the calories you need from your diet. You don't need to restrict your calories significantly; use an online calculator to estimate how many calories you currently burn, then subtract 500 calories. This level of calorie restriction allows you to lose weight safely, at a rate of around 1 pound per week, through eating less. Any calories burned through exercise will help you lose weight a bit faster.

Read More ..... »

Exercises to Tighten Inner Thighs & the Butt

Targeted resistance exercises can help you achieve a tighter, more defined physique. If it's your inner thighs and butt that you're most concerned with, you need the right exercises for the major muscle groups in these areas. The inner thighs or adductor muscles include the adductor brevis, adductor longus, and adductor magnus muscles, (see Reference 1) while three of four gluteal muscles -- gluteus maximus, gluteus medius and gluteus minimus -- make up the buttocks.

Squats are Superb

Squats are an essential compound exercise to include, working nearly all of the muscles in your lower body. Proper foot positioning is essential to hit the right areas; to target the glutes and adductor muscles, stand with a wide stance, toes pointed out on a wide angle. (see Reference 2) Squat down, putting most of your body weight on your heels, lowering yourself until your thighs are parallel to the floor. You should feel a light tension in your legs and butt. Push yourself back up off your heels to a standing position, then repeat. Hold dumbbells at your sides or position a barbell resting at the back of your shoulders to increase the resistance.

Lunge Your Way to Tightness

Lunges help strengthen the glutes and adductor muscles, and the side lunge variation is particularly effective at targeting the adductors. For the forward lunge, stand straight up with a narrow stance, dumbbells grasped at your sides. Lunge to straight ahead with your left leg, landing your left foot a couple of feet away from the other, left knee aligned with your left foot and not beyond your toes. Lower the knee of the right leg almost to the floor or ground. Push off the heel of your lead leg to return to your starting position. Repeat with your other leg for one rep. For side lunges, initiate the exercise by stepping to the side with your lead leg, knees not forward of your toes, and do not bend the trailing leg.

Step-Ups Do It All

Step-ups are an essential exercise to include in your routine, because they target nearly all of the muscles in your lower body, including the adductor magnus muscles and the gluteus maximus muscles. Stand in front of a step or platform, feet about shoulder-width apart, back straight and shoulders back. Hold a dumbbell in each hand, arms straight down at your sides. Step up with your right foot first, then your left, then step back down. Start with your trailing foot to return to your starting position. Repeat, then do with your opposite foot as the lead foot.

Lie to Tone the Adductors

An isolated exercise, the weighted lying hip adduction exercise directly targets the adductor muscles along your inner thighs. Lie on your side, resting on your lower forearm, your legs extended straight down with your knees bent slightly. Move your top foot behind your bottom foot, a barbell with weights loaded on one side positioned on your bottom foot so your foot rests on the top of the plates, holding onto the top end of the barbell with your hand. Raise your bottom leg off the floor slowly, as high as possible. Lower your leg back down and repeat, then switch sides.

Cardio for Fat Loss

It's important to include an adequate amount of cardio activity in your weekly workout plan. You can't spot reduce, but cardio exercise such as rowing, cycling, running, jumping rope, and swimming will burn fat from all over your body, revealing the muscle you worked so hard for underneath.Try to include at least three to four 30-minute sessions of moderate to intense cardio a week to keep your body fat percentage low, so your butt and thighs stay tight.

Read More ..... »

How to Lose Belly Fat Without Losing Curves

If your curves are due more to fat than muscle, it can be difficult to keep all your curves while losing belly fat. You can't spot reduce and lose pounds or fat in just one place like the belly; the fat will come off all over your body. You can work to build muscle in the places you want curves, however, while you lose fat through diet and exercise.

Dietary Changes to Lose Belly Fat

Belly fat potentially increases your risk for heart disease and diabetes, so it's best to minimize it even if it means you'll wind up being a little less curvy overall. Men typically need between 14 and 18 calories per pound to maintain their body weight, depending on how active they are, and women usually need between 12 and 16 calories per pound. To lose about 1 pound per week, you need to be in a deficit of 500 calories each day whether through diet or exercise or a combination of both. Women shouldn't go below 1,200 calories, and men shouldn't go below 1,800 daily, however, or it could slow down metabolism and prevent meeting all of the required nutritional needs.

To do this, concentrate on eating lean protein, vegetables, fruits and whole grains instead of more highly-processed foods. Including calcium-rich foods, such as dairy products in your diet may help improve fat loss during a weight-loss diet, according to a study published in Obesity Research in 2005, and these foods also contain protein, which is one of the nutrients that is particularly satiating. One way to feel full without eating too many calories is to divide your plate so half contains non-starchy vegetables, and eat these first. Their high water and fiber content will fill you up so you can easily eat less of the foods that are higher in calories on the other half of your plate, which should include whole grains and lean protein foods. Trade dessert for fruit, and cut back on sugary foods as much as you can. Consider swapping your favorite caloric beverage for unsweetened green tea, which may help increase any belly fat loss due to exercise, according to a study published in The Journal of Nutrition in 2009.

Importance of Cardio

The more you move and the less you sit, the more calories you burn each day, and the easier it is to lose weight and potentially belly fat. A study published in the Archives of Internal Medicine in 2004 found that as the amount of exercise and the intensity of exercise a person does increases, so do the beneficial effects on body composition and weight, even without dietary changes. Even better, a study published in Medicine and Science in Sports and Exercise in 2003 found that weight loss from exercise is more likely to come from abdominal fat than weight loss from diet alone, helping you to maintain more muscle and improve your body composition. For weight loss purposes, aim for at least 300 minutes of moderate intensity exercise or 150 minutes of high-intensity exercise each week. Moderate-intensity exercise means exercising hard enough that you can talk but not sing, while vigorous exercise makes it hard to say more than a few words at a time.

Strength Training Helps Keep Curves

Although most people think of cardio as exercise for weight loss, you shouldn't skip strength training. Muscle takes more calories to maintain than fat, so you'll burn more calories even when you aren't exercising if you increase your muscle mass. Also, if you don't strength train, about one-fourth of any weight you lose will come from muscle instead of fat.

Do at least two strength-training workouts per week that include eight to 10 different exercises targeting the major muscle groups and eight to 12 repetitions of each exercise. The muscle you build will help give you some curves, making up for those you lost when you shed fat. You don't necessarily need to go to the gym to lift heavy weights, as you could also use exercise bands or body-weight exercises at home. Examples of body-weight exercises include pushups, crunches, planks, lunges and squats. Another option is to use household items as weights, such as cans of food and water bottles from your pantry. As you get stronger, you'll need to increase the amount of weight you're using to continue benefiting from the exercises, however.

What to Avoid

One thing you shouldn't do if you're trying to lose belly fat is take weight-loss supplements. A review article published in The American Journal of Clinical Nutrition in 2004 found that there isn't enough evidence to recommend the use of any over-the-counter weight-loss supplements. None of these supplements are approved by the Food and Drug Administration, and most have potential safety concerns associated with them. For example, bitter orange can increase your blood pressure and cause chest pains, garcinia cambogia can cause headaches and gastrointestinal issues, and hoodia can lead to vomiting and dizziness.

Read More ..... »

Are There Foods to Eat to Reduce Hip & Thigh Fat?

If you're looking for lean, toned thighs and hips, making some modifications to your diet and exercise routine can help. And while spot reduction -- losing fat from one part of your body, like your thighs or hips -- is a myth, reducing your overall body fat percentage will help you look slimmer. Pair fat-burning foods with workouts that target your hips and thighs for a more toned appearance.

Eat Low-Calorie Fruits and Veggies

Veggies and fruits are your best friend for fat loss. They're very low in calories, so you can eat relatively large portions without making much of a dent in your calorie intake. That's great for helping you feel satisfied while you lose weight, since you'll need to eat fewer calories than you burn. Filling low-cal foods like vegetables can keep you from feeling deprived. Fruits and vegetables are also directly linked to weight loss, according to a study published in Obesity Facts in 2011. The study authors looked at the diet habits of more than 400,000 Americans to find connections between fruit and veggie intake and weight. They found that people who eat the most fruits and veggies were most likely to have a healthy weight, even after accounting for other factors that can influence weight, like physical activity.

Eat a green salad drizzled with a teaspoon of olive oil before your dinner to help you feel satisfied on fewer calories. Add sauteed vegetables to soups, pastas and casseroles. Lunch on vegetable soup or snack on an apple or carrot sticks to feel full between meals.

Lean Protein for a Fat-Burning Metabolism

Adding more protein helps you naturally eat less food, which makes it easier to burn body fat and tone your thighs and hips. A 2008 study in the American Journal of Clinical Nutrition notes that people following higher-protein diets burn more calories throughout the day and reported feeling more satiated after meals than people on lower-protein diets. The study also found that people on high-protein diets retain lean muscle mass as they lose weight. That's essential for getting the toned thighs and hips you want; as you lose fat, those muscles will become more visible, giving you a leaner look.

Make sure you're eating the right proteins for weight loss -- ones that are low in unhealthy saturated fat. The Harvard School of Public Health recommends limiting red meat, as many cuts tend to be fatty. Instead, go for skinless turkey or chicken breast, eggs, beans, fish and low-fat dairy products such as Greek yogurt for quality protein. Nuts provide protein, too, along with a dose of healthy fats.

Reach for Fiber-Rich Fare

Boost your fiber intake, and burn more fat. That's the takeaway message of a 2015 study published in Annals of Internal Medicine. The study found that just one dietary change -- eating more fiber -- was enough to cause significant weight loss. And if you're looking for the most benefits, pair fiber with protein. A study published in Nutrition Journal in 2011 found that people lost more fat on a high-protein, high-fiber diet than they did on a high-protein, high-carbohydrate diet.

Use especially fibrous fruits and vegetables -- like leafy greens, peppers, apples, pears, raspberries and blackberries -- to boost your fiber intake, and combine vegetables with lean proteins for high-fiber, high-protein meals. Try serving grilled salmon with steamed spinach and baby kale, add chunks of grilled chicken to an arugula salad, or add a handful of black beans to your vegetable soup. You can also get fiber from whole grains, like quinoa, oatmeal and whole-wheat pasta and bread. Just eat grains in moderation if you're following a lower-carbohydrate diet, since they also contain lots of starch.

Workouts to Reduce the Look of Hip and Thigh Fat

While the calorie deficit you create through your diet will help you lose fat all over your body, your workouts can specifically target your hips and thighs to help them look more toned. If your doctor gives the go-ahead for intense exercise, do cardio workouts that challenge your leg and hip muscles -- like sprints, box jumps and lateral skater jumps -- to burn fat while you tone your lower body. Incorporate strength training workouts into your routine two to three times per week, and include squats and lunges, which target several muscles in your hips and thighs. Avoid boredom by incorporating different variations of these exercises -- plie squats, for example, can target your inner thighs, while side lunges shape your outer thighs and butt.

Read More ..... »

How to Lose Belly, Leg and Arm Fat in Two Months

When you make the commitment to lose weight, you want to see the results of your hard work in a relatively short period. You can't specifically target your belly, arms and legs for fat loss, though -- you lose weight proportionally all over your body. The only way to lose belly, arm and leg fat in two months is to reduce your calorie intake and move more. No exercises or specific foods help you slim down these areas. How much your two months of effort affects the appearance of these specific areas depends on your starting size and your particular body shape.

Belly Fat Reduction

Belly fat is different than the pinchable, subcutaneous fat found on your arms and legs. Subcutaneous fat lies just under the skin and isn't linked to serious health risks like belly fat -- also called visceral fat -- that sits deep in your abdominal cavity and surrounds internal organs.

Too much belly fat raises your risk of developing metabolic disturbances, cardiovascular disease and type-2 diabetes. You can burn belly fat through traditional weight-loss tactics, especially increased cardiovascular and total-body strength exercise and a diet that eliminates sugar and refined grains. Abdominal exercises will strengthen the muscles of the area but won't burn the fat that covers them. Belly fat reacts relatively quickly to these traditional measures, so you might notice a drop or two in your pant size in two months.

Arm and Leg Fat

Arm and leg fat will respond to the same weight-loss plan you use to lose belly fat, but it may take longer than two months for you to see a significant difference. You can bicep-curl and lunge at every workout, but no exercise directly burns off the fat from these areas. A study published in a 2013 issue of the Journal of Strength and Conditioning Research had participants exercise a nondominant leg for more than 1,000 repetitions three times per week for 12 weeks. The participants lost weight in their upper bodies and dropped their body fat percentages, but they experienced absolutely no change in the amount of muscle or fat in their worked leg.

Whether two months of trimming calories and exercising will help you drop significant amounts of leg and arm fat depends on your genes and hormones. Rest assured that even if the weight you lose isn't noticeable in your perceived problem areas, losing 5 to 10 percent of your weight can improve health markers, such as blood pressure and cholesterol. The more weight you have to lose, the less others may notice a reduction over two months. But, for example, if you lose 1 pound a week over that time and drop from 140 to 132 pounds -- about 5 percent of your total body weight -- you're more likely to see a dramatic physical change in your arms and legs. But if you weigh 250 pounds and lose the same 8 pounds, you'll see less of a physical difference in your arms and legs.

A Menu Plan for Weight Loss Over Two Months

To lose just 1 pound of fat, burn 3,500 more calories than you take in. Most people can create a deficit of 500 to 1,000 calories per day to lose 1 to 2 pounds per week without eating too little and risking their nutritional intake, energy and quality of life. In two months, this will result in between 8 and 16 pounds lost.

How many calories you should consume every day to create this deficit depends on how many you burn daily, which is a matter of your size, age, gender and activity level. Larger, active young men tend to burn more calories than small, sedentary older women. Anyone trying to lose weight should focus on a meal plan that eliminates high-calorie foods with little nutritional value. These include refined grains -- specifically white bread, white pasta and baked treats -- and sugars, which are prevalent in soft drinks and desserts.

Instead, a weight-loss plan contains a lot of fiber-rich watery, vegetables to help you feel full on few calories. Use healthy fats such as olive oil to make your own salad dressing. Choose proteins that are low in saturated fat, such as white fish, skinless poultry, lean cuts of beef and tofu. Moderate servings of whole grains, including wild or brown rice and barley, replace refined grains. At snack time, stay away from processed energy bars, snack crackers and chips. Enjoy snacks of plain low-fat yogurt, small servings of plain nuts or seeds and fresh fruit. This type of plan will yield a healthy rate of weight loss and teach you positive eating habits so you can keep dropping weight after your two-month deadline, if you still have more to lose.

Exercise Helps Fat Loss

Targeting specific body parts for exercise doesn't yield fat loss in that area, but a program that engages your whole body will lead to overall fat reduction. Strength-training all the major muscle groups twice per week helps you build muscle, which burns calories efficiently at rest and helps raise your metabolism to promote weight loss.

The more you move with cardiovascular exercise, such as jogging, brisk walking or dancing, the more calories you burn. Aim for greater than the Centers for Disease Control and Prevention recommendations of 150 minutes total for the week. Go for an hour or more per day to reap the most weight-loss benefits. A session or two of interval training each week can also help you burn more fat than always doing a moderate workout at a steady pace. A paper published in the journal Obesity in 2011 noted that high-intensity interval training, which involves alternating short bouts -- such as a minute -- of extremely intense exercise with an equal or slightly longer amount of recovery, stimulates fat loss best. No matter what type of exercise plan you undertake, get clearance from your doctor first.

Moving more all day long also helps give you a metabolic boost to lose pounds. Take the stairs, pace while you're on the phone or walk, instead of drive, to the nearby deli at lunch.

Read More ..... »

How to Lose Thigh Fat at the Gym

The slang term thunder thighs is used to describe excess weight on the top of the legs. This bodily feature not only causes feelings of self-consciousness but also is unhealthy. Joining a gym is a good strategy to reduce your thigh size, provided you know what approach to take. Being that you cannot spot reduce, overall weight loss needs to be your primary goal.

Step 1
Experiment with the cardio equipment. Treadmills, elliptical machines, stair climbers, rowers, exercise bikes and ladder climbers all have one thing in common -- they burn calories. This, in turn, will promote weight loss in your legs and throughout the rest of your body. Spend five minutes learning how to use each machine and choose the one you like best. Gyms come equipped with jump ropes, which also help burn fat.

Step 2
Perform cardio on most days of the week to achieve weight loss. Using a machine for a few minutes every now and then will not do much in the way of thigh reduction. You must be willing to exercise long enough and often enough to promote weight loss. The Centers for Disease Control recommends at least 30 minutes a day of moderately-intense aerobic exercise. Meet these guidelines for the best results.

Step 3
Execute a thigh-toning workout with equipment at the gym. Doing weight-training exercises will give your thighs a leaner, more defined appearance as you melt away the fat. Build a workout around tools such as dumbbells, barbells and machines. Target the quadriceps and hamstrings, which are the main muscles in the thighs, in these workouts. Perform exercises such as squats, lunges, step-ups, leg extensions and leg curls. Use the cable pulley machines to work your inner thighs or adductors and your outer thighs, your abductors. Aim for 10 to 12 reps, do four or five sets and work out two or three days a week.

Step 4
Use the weight-training equipment correctly to achieve favorable results. Move through a full range of motion, never use momentum and keep your body in good alignment with all your exercises. For example, for lunges, stand with your feet hip-width apart and hold dumbbells at your sides with your palms facing in. Step forward with your right foot and lower yourself by bending both knees. Stop when your right thigh is parallel to the floor and left knee is an inch above the floor. Step back to the starting position, repeat with your left leg and continue to alternate legs.

Step 5
Substitute one or two cardio sessions a week with a fitness class. Most gyms have multiple classes available. Choose one that involves your thighs to spice things up such as step aerobics, kickboxing, cardio dance or a total-body toning class. Attend with a friend who will keep you motivated to stay on track.

Read More ..... »

5 Things You Should Know About Losing Neck And Face Fat

If you feel you have some extra pounds on your face read on and find out the best ways to get rid of that fat build up.

1. Stay Hydrated

Take care of your daily water intake. Drink about 8 glasses of water a day to make sure you don’t get bloated hands, face, ankles and feet. Scientist also connect these issues with the excess amounts of sugar and salt intake.

2. Treat Food Intolerances

Some food allergies like irritable bowel syndrome and gluten sensitivity might contribute to fuller face and bloating. It is a sign that there is something wrong with your digestive system.

3. Healthy Lifestyle

Changing the way you eat and leading a healthy lifestyle can help you to get rid of the face fat. Eat more fruit and vegetables and vitamins, and reduce your intake of processed sugars and salt. Also ,make sure you enter enough fiber to help your body get rid of cholesterol and excess water.

4. Cheeks Exercise

There are workouts that help you slim down your face. One of them goes like this, put your thumbs at the back of the most fleshy part of each cheek under the cheekbones. Using your fingertips, grab as much flesh as you can. Pull the flesh away from your face; then use your cheek muscles to draw it back in. Do this 20 times. To make it easy, imagine you are crushing a piece of fruit using your cheeks.

5. Neck Exercise
Stretch your neck out by lifting your head from your chest and stretch your head as fast as possible. You need to stretch your head back as far as possible while looking at the ceiling, keeping your mouth slightly open to feel the muscles in your neck tighten and stretch. These muscles are called the platysma. After 10 seconds bring your head back to its normal position. Do this exercise at least 10 times daily.

Read More ..... »

The Best Foods to Eat for Fat Loss in the Butt & Hips

If you have a "pear-shaped" body and want to lose weight from your butt and hips, it can be done, but there are several misconceptions regarding weight loss that you should understand. First, there are no foods that actively burn fat off your body. Second, "spot reduction," or in this case, targeting your butt and hips for fat loss, is not possible. You will have to diet and remove body fat proportionally from your entire body to lose inches off your butt and hips.

Fruit

Fruit is a food that can support your fat-loss goals. This is especially true if you are prone to snacking on foods that are high in sugar, such as candy, ice cream or soda. Fruit is low in calories, high in nutrients and fiber. Even though fruit has sugar, it is not refined or processed sugar that can raise your blood glucose levels, trigger insulin release and promote fat storage. The American Council on Exercise recommends blueberries, grapefruits, oranges and watermelon. Any type of fruit makes a good replacement for high-calorie foods or desserts.

Vegetables

Eating vegetables in place of higher calorie foods can help you lose fat off your entire body and your posterior. The Centers for Disease Control recommends steaming your vegetables and using low-fat salad dressings or herbs if you want to add flavor. Like fruit, nearly every kind of vegetable is a suitable low-calorie, highly nutritious replacement for high-fat or high-sugar foods. The exception to the rule is potatoes. The CDC suggests eating green beans, broccoli and bell peppers. The American Council on Exercise recommends artichokes, spinach and bok choy, but any green vegetable is a good choice.

Lean Protein Foods

Eating lean protein foods can significantly help you lose weight. Replacing high-fat protein foods such as red meat and beef with lean protein foods can significantly reduce your caloric intake. Fish such as salmon, mackerel, flounder and herring are all low-calorie sources of lean protein. The American Council on exercise recommends canned tuna because it is a high-protein food source that has no carbohydrates and virtually no dietary fat. Skinless chicken and turkey are also lean sources of protein. Egg whites, soy products and beans can support your fat-loss goals as well. Saturated fat is the type that you want to avoid and keep below 10 percent of your daily calories with the rest of your fats coming from monounsaturated and polyunsaturated fats. The 2010 Dietary Guidelines for Americans recommends that total fat consumption should not exceed 35 percent of your daily calories. On a 2,000-calorie diet, 35 percent equals 65 grams of fat or 700 calories.

Eating Fat Doesn’t Make You Fat

According to the Harvard School of Public Health, in addition to exceeding your daily calorie needs, the type of fat in your diet not the amount of fat is what causes weight gain and increases your risk for disease. A Harvard study published in the June 23, 2011 issue of the “New England Journal of Medicine,” followed 120,000 men and women’s lifestyles and eating behaviors for 20 years. Researchers discovered people who ate more nuts -- a high-fat food -- whole grains, fruits and vegetables gained less weight than people who ate more red meat, processed meats, french fries, sugary beverages and refined grains. Foods that increase satiety, such as healthy fats, may help reduce overall calorie intake.

How to Lose Weight With These Foods

Regardless of how many fruits, vegetables or lean sources of protein you add to you diet, you must understand how weight loss occurs if you are going to lose fat. To lose weight, you need to burn more calories than you consume. The CDC says the key to achieving this through diet is to replace high-calorie foods with low-calorie foods. Replace ice cream with fruit. Replace rice or pasta with vegetables. Replace prime rib with salmon. While exercise will certainly help, creating a caloric deficiency by burning more calories than you eat, is the key to losing weight. Weight loss is not particularly complex, but it does require a commitment and often many dietary and lifestyle changes. Consult your doctor or a registered dietitian if you need further assistance with your weight-loss goals.

Read More ..... »