The Perfect 6-Minute Abs Workout

The fatty layer that covers your abs can miraculously disappear, but you need to put in work. If you want to trim your waist you need to sweet your way out of it. The single realistic way to lose belly fat is by adopting a proper diet and do the best workout.

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The best exercises to get rid of the fat are:

  1. Reverse Crunch

You need to perform this exercise for one minute and then do the next exercise without pause.

  1. Scissors

Focus on your abdominal muscles when you perform this exercise and try to engage them with every move. Do scissors for a minute and jump to the next exercise.

  1. Elbow To Knee Crunch

Repeat with the left elbow and right knee for 30 seconds and with the right elbow and left knee for another 30 seconds and then do the next exercise.

  1. Diagonal Plank

Hold this position for 30 seconds, supporting your body with the left hand and right foot and then for another 30 seconds with your left foot and right hand.

  1. Russian Twist

Repeat this exercise for one minute and jump to the next one.

  1. Cross Body Mountain Climber

If you perform this exercise for a minute, your first set of exercises is done.

For best results, do 3 sets of these exercises for 5 days a week. You will see the results in a short time this way.

You can also try some tips about burning fat:

-stop eating the same way each day. This way you will prevent the metabolism from becoming acclimated.

-change your exercise routines.

-drink lots of water.

-consume protein with every meal. You can try a protein shake and you will burn fat faster.

-remove free radicals from your body. These toxins are dangerous for your overall health and makes you fat.

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Gym etiquette – 5 Reasons you should exercise early in the morning

   Gym etiquette has been consistently dwindling in an age of increasing numbers of gym-goers. Gym etiquette is essential for proper functioning of any gym and only makes the experience more pleasant for everyone involved.

The most important of all gym manners is maintaining hygiene. Always carry a towel/napkin and clean up seats and equipment that you have just used. Make sure you use clean shoes that you do not use outside. Not only does this make the surrounding cleaner but also healthier.

Always use deodorant. Sweating is often unavoidable but the stench is your responsibility. Be sure to wash yourself regularly, especially while doing cardio. Grunting is a natural part of heavy lifting. But, continuous and loud grunting can be distracting to people around you.

Return any equipment you use back to its original place. This makes it easier for the next person to get it and keeps the gym clutter-free. Do not hog time on a particular piece of equipment, especially during peak hours. At the same time, be considerate of the people using the equipment and do not pester them.

Lastly, stick to what the gym is made for. Avoid chatting, texting, providing unwanted advice, admiring yourself in the mirror, flirting with uninterested people and boasting about how much you lift. Most people there go there to get away from the doldrums of work and housework, so let them concentrate on their workouts.

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5 Reasons you should exercise early in the morning

  1. No excuses

If you start your day with a few exercises or even a quick run, you don’t get to think of excuses like ‘I don’t have time’, ‘It was a long day’, ‘I’m too exhausted’ etc. If you can wake up half an hour early to put on your make up or change five outfits, you can wake up early to exercise.

  1. Mood improvement

It’s a pretty common knowledge that sport can energize us, but working out in the morning can also give us a boost and put us in a good mood for the entire day.

  1. Blood circulation

Exercising improves the blood circulation, which is good for the health of our entire body. Blood flows through heart, lungs, arteries and veins and keeps our entire system and muscles working.

  1. Weight loss

If your goal is to lose weight, working out in the morning can keep you motivated to have a positive healthy lifestyle for the entire day, helps you burn calories faster and even have fewer cravings.

  1. Good rest

A well started day means a more active and productive day and a restful sleep.

 

TABATA and TAI CHI

TABATA – THE 4 MINUTE WORKOUT TO A HEALTHIER, FITTERYOU!

Never has there been so much interest in the benefits of exercising, eating healthier and enjoying a healthier lifestyle.

If you don’t have much time to spare, but want to get into shape, Tabata may be the perfect workout for you! Not only will this brief workout improve your cardiovascular endurance, it will burn fat and increase your strength and speed.

Recent studies show that short, intense intervals of exercise are more beneficial than hour-long sessions, improving both aerobic and anaerobic capacity.

The program is simple:

  1. 5-minute warm-up
  2. 20 seconds of work / 10 seconds of rest
  3. Complete one round (20/10 cycles ) 8 times for 4 minutes

 

That’s it! This is a heart- pounding, fat-sizzling workout! In just four minutes!

If you are new to this, start with a basic exercise. Start with just a couple of 20-second work/10 second rest rounds and work your way up to 8; use different exercises for each round. Although this may sound simple, depending on your physical condition it may take several weeks to build up to the eight rounds. Work as hard as you can, do as many reps as possible in the 20-second work phase. As your stamina and endurance increase, you can add rounds. You can also add kettle bells, weights and bands as you progress.

Balancing Tai Chi

Using Tai Chi as a form of healthy exercise naturally promotes balance and harmony.  It opens up the flow of energy through your body.  This is a very low impact, stress reducing series of fluid movements.  You don’t need much to get started right away.  Anyone can benefit from Tai Chi, no matter your physical shape when you begin.

The first thing you need to start is comfortable clothing that will move with you easily.  Comfortable shoes are included and need to be “no slip”.  Your routine will begin by working on breathing patterns.  These will slow you down and can even be done lying down.  They will be accompanied by a series of gentle motions designed to relax your body, clear your mind and get your energy in motion.

Though Tai Chi will never result in over excursion, it will work the core, give balance and increase flexibility.  These are all beneficial in the anti-aging movement.  As you age, falling becomes a growing health concern as risk of injury increases.  Your equilibrium and sensory neurons often weaken with old age.  Tai Chi enhances your sense of body position in space.  As the muscles strengthen and flexibility improves, the ability to regain balance improves.

Tai Chi is utilized in injury rehabilitation and post surgery treatments.  Studies show improvement in cholesterol and insulin levels as well as improved sleep patterns.  To learn more, you can attend a class or obtain instructional materials like videos that can be used at home.

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Healthier low-calorie snacks – and very satisfying!

 People are now more aware of the health benefits, as well as the medical benefits of healthy eating.

    If you are eating healthier, then healthy snacking is a natural part of it. Healthy snacking has never been easier. By enjoying these combinations, you will lower your blood sugar, increase your metabolism and improve your heart and liver functions.

   Now you can enjoy your snacks as well as a long, healthy life.Below are some of the all-time favorite low-cal snack foods – who knew that 100 calories could taste so good. These are easy to fix, so make ahead and keep a supply on hand to curb your snack-attacks!

  • 1 1/2 cups of mixed berries with a dollop of sour cream
  • Baby carrots (about 10) & zero-fat Greek yogurt mixed with dill & dash of garlic powder
  • Fat-free cottage cheese topped with ¼ C blueberries
  • Celery strips & ¼ hummus
  • Sliced apples (1 C) and 1 oz. thinly sliced low-fat cheddar
  • 1 Oz. flavored goat cheese sprinkled over ½ C cucumber slices
  • ½ C fresh salsa & 1 C sliced jicama

1 ½ C  mixed berries with 2 tbsp. light sour cream, sprinkled with cinnamon

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5 super foods to stay super fit & healthy

Stay fit and boost your health by including these super foods in your diet at least two to three times a week.

1- Salmon:

Salmon is a super healthy and delicious food choice. It is packed with Omega 3 & 6 fatty acids. These fatty acids protect you from cardiovascular disease, improve your overall mood and lower the risk of depression.

2- Broccoli:

This super food is only around 30 calories per serving and comes with a lot of health benefits. It has many vitamins, antioxidants and fiber. These important nutrients boost the immune system, improve digestion and even help reduce the risk of cancer.

3- Pumpkin:

Believe it or not, pumpkin is very good for your health. It has lots of vitamin A, beta-carotene and potassium. Vitamin A is good for your eyesight, beta-carotene helps reduce the risk of cancer and potassium helps muscles function better after a workout.

4- Blueberries:

Blueberries are delicious and they are packed with antioxidants called flavonoids. Flavonoids help boost brain power and reduce the risk of memory loss.

5- Apples:

An apple a day keeps the doctor away. That’s right. Good old apples reduce cholesterol, detoxify your liver, help prevent gallstones and, of course, help you get whiter teeth.

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The Best 3 Exercises For Inner Thigh Workout

The inner thigh muscles play a big role in hip extension and flexion. If you want to lose fat in this area, you just have to target these tricky to hit muscles.

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Here you will find the best three exercises that will help you to work on your inner thigh muscles and lose fat in this area. You should repeat those exercises for 15 to 20 times each. You just need a medium ball and a comfortable outfit. If you do not have a ball, you can use a towel instead.

Exercise 1: Wide-Stance Squat

You just have to stay with your feet slightly wider than shoulder-width apart. Slowly lower for three counts into a squat position. Hold that position for two counts and straighter your legs for three counts, after that, go back to your starting position.

Exercise 2: Squat with Ball

Place your feet width apart with your toes pointed straight ahead. You have to place a medium ball between your legs, above the knees.  Squeeze your inner thighs and keep the ball steady. Lower into a squat for three counts. After that, return to your standing position for two counts.

Exercise 3: Inner- Thigh Press

You have to lie on your back and bend your knees until the soles of your feet are flat on the floor. Then place a medium ball between your knees. Contract your inner thigh muscles to squeeze the ball for 20 seconds. Take a break for 10 seconds and then repeat this move for five more times.

THE BEST 3 EXERCISES FOR INNER THIGH WORKOUT

 

 

The Best 7 Ways to Detox For Beginners

If you want to change your lifestyle in the best way possible, detoxing is a quick way to achieve your goals. Occasionally, you really need to get rid of all the toxins you accumulate day by day.

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Here you will find the best seven ways to detox your body in the most simple and efficient way.

  1. Drink lots of water

You already know that water hydrates your body, but besides that, it helps your kidneys to eliminate toxins out of your body. Water also lowers your appetite.

  1. Eat more fibers

Like water, fiber helps your body in the detox process by carrying toxins out of your system. In this way, toxins are eliminated very easily. You should eat high fiber food like beans, whole grains, spinach and broccoli.

  1. Make homemade smoothies

You can prepare a lot of delicious and healthy smoothies, for example, spinach and mango smoothies. Spinach is rich in a substance that helps the liver function.

  1. Lemon and mint detox water

You should start every morning by drinking this lemon water. This refreshing water boosts your metabolism.

  1. Roasted Cauliflower Soup

Cauliflower is rich in antioxidants and this veggie will help you to detoxify your body in a short time.

  1. Roasted Cabbage

Cabbage is one of the best veggie that helps you to prevent cancer.  It also plays a very important role in any detox plan.

  1. Almond Butter

Almonds increase liver function, so, in this way is easier for you to get rid of the fatty deposit that you have.

the best 7 ways to detox for beginners

 

Find out the Benefits of Garlic Soup, A Magical Recipe for Healthy Life

Garlic soup is great for treating flu, cold and Norovirus. Natural remedies are a cheaper and better solution than the antibiotics or other medication we are prescribed when we deal with a cold or flu. Garlic will fight against mutated viruses.

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Garlic had shown that it is 100 times better than the antibiotics we use in the treatment of many diseases.

It is recommended to consume garlic every day. It helps you stay healthy and away from diseases. Add it to your meals, mix it with olive oil or eat it with bread.

For this recipe you will need:

  • 50 garlic cloves or 5 bulbs, peeled
  • 2 tbsp butter
  • 2 tbsp olive oil
  • 2 large onions, diced
  • 1 tbsp fresh thyme, chopped
  • 6 cups clear chicken broth
  • A bunch of fresh herbs (parsley, thyme, bay leaf) you may also use dried herbs instead of fresh
  • 3 cups stale bread, diced
  • 1 cup sour cream

Preheat the oven to 180 degrees. Divide the garlic cloves and spread them over a piece of aluminum foil. Add olive oil and roast the garlic for an hour and a half. Then take it out and let it cool.

Put 2 tbsp. of olive oil and some butter in a pot and boil them. Add the onions and cook for10 minutes. Mash the garlic with a fork and add it to the mixture. Add the herbs and chicken broth.

Reduce the heat gradually, add the bread and cook for 5 more minutes. Use a blender to blend the soup until it becomes smooth and put the mixture on the head and add the sour cream. Add as much salt and pepper as you wish.

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HOW TO GROW LONG AND THICKER HAIR NATURALLY AND FASTER

Women love to have the most beautiful hair and is very important for most of them to have long hair. Hair loss is a big problem and we must find the most effective ways to reduce balding and thinning hair.

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The main reason we have thin hair are excessive physical or emotional stress, hormone imbalances, nutritional deficiencies, pollution, allergies or maybe choosing the wrong hair products.

Many products we buy for hair care are expensive and most of them are full of chemicals that only harm the hair. It is important to use only natural ingredients if you want your hair to be healthy and strong for a long time. Also, homemade recipes are cheaper and easy to make, so you won’t waste a lot of time on preparing the remedies.

For this remedy you have the follow these steps:

-take 4-5 onions and cut them into small pieces

-next, you have to take one liter of water and boil it in a pan with the onions for 10 minutes

-wait for it to cool and then strain the onion water

-when you wash, rinse the hair after shampooing with the onion water

Use this remedy twice a week for the best results. You will get the hair you could only dream of.

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The Best 6 Workouts That Will Help You Prevent Hunched Shoulders

Many people these days have hunched or rounded shoulders and very poor posture. If you will, take a look around and you will see it too.  The worst part is that you can be one of them.

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If you spend the majority of your time with your arms in front of you, the muscles in the upper back and neck strain overstretch and overwork.

You will find the best six workouts that will really help you have a better posture and prevent hunched shoulders.  Remember that each workout is 45 seconds long and you will have to take a break between each exercise but no more than 15 seconds long.

Those workouts are divided into three parts.  First, stretches to warm up. Remember that is very important to perform warm up stretches in order to avoid any injuries. The second part will help you to prevent hunched shoulders and the last part consist of stretches once again. Remember that in the second part, each workout is 45 seconds long and you will have to take a break between each exercise but no more than 15 seconds long.

Part 1: Stretches to warm up

  • Shoulders roll for about 20 seconds
  • Head nods, head turns, head rolls  and head tilts for about 20 seconds
  • Small arm circles and big arm circles for about 20 seconds
  • Toe touch reach for 20 seconds

Part 2:  Posture workout

  • Tripod rows for at least 45 seconds each side
  • Bird dog
  • Tripod flies for at least 45 seconds each side
  • Modified back bow for about 45 seconds
  • Up and over press for about 45 Seconds
  • Bent over ventral raise for about 45 Seconds

Part 3:  Stretches for better posture

  • Front arm swings for at least 20 seconds
  • Toe touch reach for at least 20 seconds
  • Wall chest stretches for at least 20 seconds
  • Overhead toe touch for at least 20 seconds
  • Downward dog for at least 20 seconds
  • Cobra stretch for about 20 seconds
  • Child’s pose for at least 20 seconds

the best 6 workouts that will help you prevent hunched shoulders

 

MAKE A HOMEMADE WRINKLE CREAM

 Women do this 3 thinks to prevent wrinkles: they clean their make-up every night, they use anti-aging face cream and prepare face masks. Anti-aging creams are expensive and full of chemicals. These creams can damage the skin and lack natural ingredients. This natural homemade cream is perfect for moisturizing, nourishing, healing and cleaning the skin. It attacks the wrinkles and tightens the damaged skin.

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There are specific ingredients you can use for a wrinkle cream. All the ingredients have to be fresh, natural and ripe. The effect of the mask depends on the type of your skin.

  How to choose the ingredients:

Vitamin A

Vitamin E

Apple & juice

Shea butter

Avocado oil

Banana

Beeswax

Egg white

Carrot

Carrot seed oil

Cocoa butter

Coconut oil

Comfrey

Cucumber

Emu oil

Grapes

Sage

Hazelnut oil

Honey

Jasmine

Lavender oil

Kelp

Turmeric

Myrrh

Orange oil

Papaya

Parsley

Patchouli

Pineapple core

Pomegranate

Rice bran powder

Rosehip seed oil

Rose oil

Grape seed oil

Sea buckthorn oil

 

Apricot kernel oil

Strawberries

Tea; green, red, black

Tea tree oil

Tomato juice

Macadamia oil

Sweet Almond oil

Evening primrose oil

 

 The most appreciated ones are: Pineapple core, Green grapes, Coconut oil, Vitamin E and/ or A oil, Almond oil.

-Coconut oil is very beneficial in the battle against wrinkles. Apply warm coconut oil on your face.

-Vitamin E and/ or A oil should be applied on your face before going to sleep at night.

-Massage Almond Oil into your skin with wet hands. Use the right amount for your face.

-Apply pineapple core on your face and leave it for 10-15 minutes, then wash it off with cold water.

-Gently rub your facial skin with green grapes cut in half. Leave it for 20 mintes, then wash it off with lukewarm water and then cold water.

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