Holiday Guide:  How to Get Through the Holidays With No Regrets

BLACK FRIDAY SALE Offer Expires On Monday, 11/27/2017!

Let’s face it:  it is hard to stick to a healthy eating and exercise plan during the holidays.  Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites.  When you add in a busy schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight.  It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you have no regrets!

Your Goal: Maintenance

In order to greet the New Year without tipping the scale, it is wise to try to maintain your weight during the next few weeks instead of trying to lose.   Remember:  you want to enjoy the holidays, not be miserable from deprivation.  This means that you will allow yourself occasional treats and splurges and keep the scale where it is rather than trying to actually decrease your weight.
There are several ways to accomplish this:
  • Don’t skip your workouts.  Even moderate intensity workouts can burn 300-400 calories per hour.  You need this calorie-burn to keep up with the richer food that you will be eating.  You will also be less likely to overeat if you have just sweated through a hard workout!
  • Eat breakfast.  People who eat breakfast consume fewer calories throughout the day than those who skip this important meal.
  • Keep a food diary.  Write down every single thing you eat—even if it is only one bite of shrimp cocktail.  It is a proven fact that keeping a food journal results in better weight control than not keeping one.
  • Monitor your hunger.  Never show up at a party or buffet ravenous—you will most certainly overeat.  Drink water and have a protein-filled snack (such as nuts or cheese) before arriving. This will help you to have more self-control around the temptations.
  • Weigh yourself twice each week. Normally it is not a good idea to step on the scale too often, but during the holidays it’s a great way to stay on track with your goals.  If you see the scale start to creep, you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water and adding in a little more exercise.
  • Watch your portion size.  If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it.  Take a look at the chart to familiarize yourself with portion sizes as they compare to your hand.
  • Deal quickly with leftovers. If you have unhealthy leftovers in your home, you are likely to indulge.  Don’t leave them sitting around.  Freeze them, give them away or toss them.  It’s not worth the temptation!
  • Check in with your future self.  Every day, speak to yourself from the future—say, from January 1.  Thank yourself for doing the tough work of self-discipline during these holiday weeks.  You might say something like this:
“Thank you!I feel great!I’m no heavier than I was in November, I’ve stayed on track with my exercise, my energy is incredible and I’ve got the momentum to spend the rest of the winter getting in even better shape before spring gets here!”
  • Go public.  Sound scary?  It’s supposed to!  Let others know what your current weight is and check in with them each time you weigh yourself.  That kind of intense accountability will give you will power when the cheesecake and fudge starts showing up at the office!

You can survive the holidays with no added weight gain.  Remember these tips and keep a vision of what you want to feel like on January 1 in mind.  It’s going to be a great holiday season!

Transformation Fitness Coaching NOW OPEN!

Mind Blowing Strength Gains and Explosive Fat Loss Are only Moments Away…

“Fitness Guru Personally Mentors You To Break Plateaus, Abolish Weakness, And Explode Your Physique Faster And Easier Than You Can Imagine!”

Whether You’re A Hardcore Gym Enthusiast Or Someone Looking To Shed A Few Pounds, I’ll Bet You’ve Never Seen Anything Like This.

From: David Grisaffi

Dear Ripped Abs Seeker,

Do any of these scenarios sound familiar?

You’ve tried countless weight loss methods/diets with little to no success.

You’re a workout fiend, but are searching for that next breakthrough that will set your body on fire.

You’re looking for that scientifically proven program that will reduce blood pressure, cholesterol, and improve overall health without having to spend all your time dieting and at the gym.

You’re obsessed about your physique and want your body to look incredible.

You realize you need a coach or mentor to become leaner and stronger but hiring a personal trainer is simply out of your price range.

You have questions and concerns, but no one to answer them.

You’ve tried what’s out there, and are ready for something different and unique, that’s proven to work.

You’re not alone…

In fact, I’m going to let you in on one of the dirtiest secrets in the fitness industry.

Transformation Fitness Coaching by David Grisaffi, CHEK Practitioner

 

Pooch Belly Syndrome Why Your Belly Bulges And What To Do About It


Q and A—–

QUESTION:
Dear David,
I am 1.57m, 53kgs, Asian, 45 years old, 2 kids both Caesarian (and I am wondering if this has anything to do with my abdominal problem). My diet is fairly healthy, but I am not that strict because I love food, both healthy and sinful. I don’t binge and have a pretty good control over my cravings. I stir fry and eat a lot of veggies, rice, meat, fish, an enormous amount of fruit, not a lot of bread but when I do its whole grain. Not a lot of junk food either because I hate greasy food – maybe twice a year if at all. My food consumption is well within my daily quota of 2,200 calories per day, if not less. I hate breakfast, so I drink one serving of whey protein, a cappuccino, and one banana. For my workouts, I run, use an elliptical trainer because of my knees.

Sometimes I run sprints to get some aggression out of my system. My cardio ranges from 40 to 60 minutes, burning an average of 500 cals if I can believe the digital output, and I do an average of 3 hours cardio per week.

Then I do various strength training, mostly upper and mid body since I do a lot of running. I alternate so that I spend about 1.5 hours in the gym depending on the rest intervals. In conclusion, I think I have a sufficient deficit of 1500 calories per week at least.

The big question is: Why on earth can’t I seem to lose that bit of roll on my tummy or get my stomach looking flat? I am highly motivated. I like what I am doing and often come home feeling better than when I left.
Should I resign myself to the fact that two caesarian childbirths make it impossible to get a nice flat (not even thinking of ripped) abdomen again?
Sincerely,
Babe K.

ANSWER:
I read through your e-mail and noticed quite a few potential issues that might be contributing to your frustration with your abdominal area. If you address these issues properly, you may be pleasantly surprised with the change in your body fat level and especially the muscle development in your waistline. I thought that these were such important issues, that I am going to answer the question in detail for the benefit of all our readers.

Obviously, two C-sections does not help and can make things more challenging. One question I have is how much time was there between childbirths? If it was less than two years, the physical structures which contributed to childbirth may not have been repaired completely before they were asked to do it again.

After pregnancy, the body needs to normalize and it takes 9 months or more to get back into physiological balance. This balance is not just hormonally-related but also related to body weight, proper posture, and normal muscle tension. If all of these things are not in balance, you will tend to have inflammation that inhibits the inner (muscular) unit and you will have a higher incidence of the abdominal wall and inner unit dysfunction.

When you have a C-section, the abdominal wall is cut and the muscles are sewn back together. This creates scarring through all levels of your abdominal wall. This scarring contributes to the muscle’s inability to glide over the top of each other during muscle contraction. The net result is weakness and that contributes to the lack of stabilization.

This also could happen to the muscles of the pelvic floor after childbirth. When your inner unit and abdominal wall become dysfunctional, then your outer unit muscles which are used for movement (such as your gluteus maximus), 
become overused and will try to stabilize your pelvis and lower back. Also, when the pelvic floor is inhibited, the Transverse abdominis muscle (TVA) is lengthened and lordosis (lower back curve) begins to increase. This creates a short Psoas muscle and this can and does inhibit the gluteus muscles. If this sounds complicated, let me simplify everything I just mentioned by saying that an exercise program needs to balance muscles that may have become unbalanced. One way to do that is to include a lot of body movement on unstable surfaces such as a swiss ball. Another way is with special exercises for the inner unit.

Although this may seem like complicated or boring details to you, if you really want that flat and lean lower abdominal area and you can bear with me through some anatomy and physiology, I promise it will be worth the effort.

To get a stomach area that is flat, strong, stable and hard as a rock, you really need to understand what these “inner unit” muscles are all about. The inner unit is a group of deep muscles that provide the necessary joint stabilization for the spine. If the inner unit doesn’t activate your spine properly, your spine, pelvis and joint structures are placed under a lot of stress and this can lead to orthopedic injuries (and other dysfunctions like your lower abs “pooching” out, regardless of body fat levels).

The inner unit consists of the transverse abdominis, multifidus, the pelvic floor and the diaphragm. Research has shown that the inner unit muscles operate on a different neurological loop than other core muscles.

The Transverse abdominis (TVA) is the deepest, innermost layer of all abdominal muscles. Think of the TVA muscle as your body’s natural weight-lifting belt. When the TVA contracts, it causes hoop tension around your midsection like a girdle or corset. If the TVA muscle does not tighten up and work properly, acting as a girdle around your waist to stabilize your spine and pelvis, you are at much higher risk of injury (or dysfunction as in a protruding abdominal wall).

For example, you bend over to pick up the laundry basket and your TVA does not activate properly. The stress to the spine that follows eventually leads to the overload of the segmental (one-joint) stabilizers and POW! You back low back goes out and you’re in pain.

This happens because the segments of your spine tighten down but the gross stabilizer (the TVA) does not, leaving the spinal segments to work on their own. They cannot provide enough muscular strength at the segmental level to withstand such a movement. Now can you imagine lifting weights, a full suitcase off a conveyor belt or reaching overhead to pull down a heavy box of books? When the TVA does not work properly, the joints will begin early degeneration leading to many other types of orthopedic problems as well.

To activate the TVA, draw your belly button up and in towards your spine. This activation should be done before any bending over or reaching overhead, especially with heavy loads. A little trick is to get a string and tie it around your waist at the bellybutton level. Draw your abdomen up and in toward your spine as far you can, then let it out about three-quarters of the way and tie the string at that point. It should be tight but really not noticeable. If your TVA relaxes and extends your abdominal wall, the string will tighten up and you will immediately get feedback.

The next inner unit muscle you have to consider is the multifidus. This muscle lies deep in the spine spanning three joint segments. The multifidus provides joint stabilization at each segmental level. Each vertebra needs stiffness and stability to work effectively to reduce degeneration of joint structures.

The third set of inner unit muscles are the pelvic floor muscles. It’s important for the pelvic floor and the inner unit to work properly. In many cases, due to operations such as hernias, hysterectomies, and C-section childbirth, the inner unit muscles have been cut, reducing communication to these muscles. By doing some very simple, but very important exercises, you can re-establish communication between the nervous system and the muscles, tighten and tone the muscles, and prevent or reduce incontinence, leakage, and pelvic dysfunction.

You mentioned that you were doing “mid-body exercises,” however, if you’re not specifically working each of these three inner unit muscles, plus the diaphragm, your lower abdominal area will not achieve the strength or muscular look that you’re after.

You might be surprised to see that the primary exercises used to improve inner unit muscle activation are NOT the usual abdominal exercises you see in the magazines like crunches and sit ups. My Firm And Flatten Your Abs ebook is based on strengthening and developing not just the outer unit “six pack” muscles, but also these important inner unit muscles.

Let me share a few of these inner unit exercises with you:
– Four point transverse abdominis tuck
– Horse stance series
– Heel slides
– Pelvic Tilt
Click here for pictures and explanations of the exercises listed above.
http://www.atozfitness.com/4point_transversus_abdominis.html

In your situation, where you’re eating well, you’re training and you’re highly motivated, another condition could be a contributing factor in your abdominal area not looking like you want it to: It’s called visceroptosis.

Visceroptosis is a condition in which the internal organs have been compressed and displaced by poor posture and the enlarging womb from pregnancy, and this has a direct effect on inner unit dysfunction.

The displacement of internal organs can stretch the attachments which hold the stomach, liver, and kidneys in their proper place in the upper abdomen.

As a result, they are left suspended in a lower position. This produces a tendency for the inhibition of the inner unit. It also influences other structures such as blocking or squeezing of tubular structures, ducts, blood vessels, and nerves. This can lead to all kinds of problems such as indigestion, kidney problems, and constipation.

The long and short of all this is that your insides have to be in shape for your outside to be in shape and that requires exercises that most people are not doing. You could also look into other aspects of your workout schedule, especially your cardio training. At up to 60 minutes per session, you might be doing more cardio than you need. When cardio is overdone, muscle imbalances or injuries such as knee problems can occur. I would suggest alternating days of resistance and lower body strength exercise.

Keep in mind, your body can adapt very quickly to an exercise program as you get in better and better condition. When I was training Greg Haugen, the 4 X world champion boxer, I would have to adjust his exercise regimen every 21 days. If I didn’t, he would adapt and stop making progress. It’s especially easy for your body to adapt to aerobics. When you do too much aerobic exercise, your body becomes more energetically efficient.

As you run on the treadmill, it says you burned X amount of calories, but you’re really expending less energy at a given workload because you’re in better condition than you used to be.

So the question is, what is the alternative? One solution is to begi alternating some of your conventional steady state cardio with higher intensity interval training. Interval training is very challenging but very effective, not to mention time-efficient and it’s a good way to break a plateau if your body has adapted to conventional long duration, steady state cardio.

For example: run hard for one minute, reduce speed for two minutes, run hard for one minute, reduce speed two minutes, and so on. A great interval program I learned from Ori Hofmekler, author of the Warrior Diet is as follows:

Start jogging on the treadmill at the 7th level for one minute, increase it to the 8th level for one minute, increase again to the 9th level for one minute, place it to the 10th level for one minute, reduce it back to the 9th level for one minute, reduce it again today to the 8th level for one minute again, reduce it to the 7th level for another minute. Go up the pyramid and down the pyramid for 10 to 12 minutes. This burns a lot of body fat and stimulates metabolism.

After your interval program, then go on to do your regular resistance training for the entire body or do a simple circuit weight training program, depending on your goals and amount of time you have. Resistance training builds muscle and more muscle means you burn more calories and more body fat. Resistance training also elevates your metabolism for many hours after a training session.

Your diet may also be contributing to your abdominal frustration. Your diet seems very clean, but if you have a food intolerance to certain foods it will tend to bloat your lower intestines and contribute to the “pooch belly” syndrome. When gluten is one very common intolerance and tends to interfere with good digestion thus causing inflammation and bloating.

When someone has food sensitivities, it’s important not to eat foods from the same source until your immune system has had time to deal with the problem food. This keeps it from being overburdened and leads to a nicer looking body.

Try rotating your foods. Do not eat the same foods within a given 72 hour period. The simplest test for food intolerance is to eat your normal diet and ask yourself two hours after a meal, how do you feel. If you feel sluggish, mentally-clouded and lethargic, then the last foods you consumed may not match your body type. Each individual has a specific body type and metabolic type. As we have always heard, one woman’s fruit is another woman’s poison.

Also on the subject of diet, you mentioned you figure you have a 1500 calorie per week deficit. Over seven days that’s only a 214 calorie per day or just under 10% deficit. If you have a 2200 calorie per day maintenance level that would put you at 1986 calories per day. Although it’s not a good idea to cut calories too low, fat loss does boil down to calories in versus calories out and you might need to reduce your calories further. I’d recommend you journal your food intake to be sure or your caloric intake and then test the results of another 200-250 calorie per day decrease.

Last but not least: What is your stress level like? When your body is constantly stressed, losing body fat is extremely difficult. By reducing your stress level with such things as yoga, tai chi, and qi gong, you will dramatically improve your mental and physical wellness. Make sure that you’re getting a good amount of sleep, drink plenty of water, and eat as organic as possible Wow. I think this was the longest Q & A column I have ever written, but your question raised so many important issues and I know that so many people with similar situations will be reading this that I wanted to be thorough and cover as many bases as possible.

You now have a lot of ideas and suggestions to work with and some new exercises to incorporate into your abdominal/core routine. Still, having a flat, strong, functional and lean abdominal area is such a huge subject that it can’t be tackled in one column. If you want more information including many more exercises that work both the outer “six pack” muscles as well as the important, deep “inner unit” core muscles, then take a look at my e-book, Firm And Flatten Your abs at www.flattenyourabs.net

David Grisaffi, C. H. E. K. II, CFT, PN

Corrective Exercise Kinesiologist II
Golf Biomechanic
Nutrition and Lifestyle Coach II

Pro and Cons of Grass Vs Conventional Beef

Beef comes in all different cuts and size so knowing your cuts of the high-protein meat is important. When it comes to cooking the beautiful meat, your satisfaction is dependent on how you like it cooked from Blue rare (almost raw) through to well done (broiled until thoroughly brown). No matter what, cut or style of cooking you choose, your beef will ultimately depend on what you have.

By that I mean whether the cattle are grass fed as with milking cows or fed and raised conventionally with cattle feed. All of this will contribute to various characteristics in flavor, texture, fat percentage and the size of the meat – which I will delve into briefly during this article.

First, we’ll start with taste. Arguably what we cook beef for taste, flavor, tang, smack…whatever you call it, how the beef tastes are of superior importance to any other factor in preparing a delicious piece of meat. The minority of beef production is grass fed which means it’s free to roam around the land it has available and consume as much grass as the land can yield. The taste will vary to a greater degree with grass-fed cows. No patch of land is uniform and will always be subject to weather.

A drier grass will produce drier beef due to less moisture in the grass. Grass makes for a leaner cow which in turn produces leaner beef. Many would argue this creates less variation in flavor due to less moisture in the meat which can far more quickly become overcooked. Meanwhile, the majority of beef is grain fed which allows farmers to create consistent flavor through the grains being uniform. That said, almost all ethically raised cows will start their lives on grass before being bulked up with grain to achieve the desired weight for production.

The actual look of grass-fed beef vs. grain fed beef differs in small ways. The cut of the beef would be the same, let’s say ribeye steak. However small variances appear when you look more closely at the color. Grass fed cow will be richer in color, and a deeper red will usually be present thanks to the lean diet of a grass-fed cow. Opposingly, the grain fed beef will have a lighter, more pinkish shade of red. This is primarily due to the fact grain is used to fatten up the cows to be sold on which means the higher fat and water content bulk the meat and wash out the deep, natural color of grass-fed meat.

From the outside, the beef will look the same, but the texture of the beef will change because of the amount of fat attached to it. Usually, the fat will surround the outer layers of the meat with streaks of fat running through the middle contributing the overall flavor. Fat also contributes largely to the texture. The fat is less rough than meat. Grain fed beef will be smoother than grass fed due to the uniformity of the meat. When cooking beef, you can change the texture of meat dramatically. For a harder, crisper outer layer your meat would be medium well done, and for a buttery soft outer texture, a rare cooked piece of beef would be perfect.

As I have mentioned previously, both grass fed beef and grain fed beef will vary in levels of fat. For a 3oz serving of beef, grass-fed beef will contain roughly 2.1 grams of fat giving it a fat percentage of 2.5% on average. Meanwhile, with an astonishing 8.5 grams of beef per serving means a piece of grain fed beef will average around 10% of fat. The fatter the beef, the more flavorsome as the fat cooks and oils drain through the meat too. This also helps the meat to cook more thoroughly as the fat around the edges – as well as ladened through the inside of the cut – means the meat sucks up the fatty acids. Grass-fed beef will also be lower in fat because the cattle are free to roam the land they have available. This exercise keeps the cows lean almost all year-round meaning the meat remains consistently lean all year round.

Grain fed cattle will be significantly larger than grass-fed cattle for two reasons: diet, and exercise. Those cattle free to walk around the fields and graze not only shred fat through exercise but will also be eating grass which is leaner than conventional feed. Less fat simply equals less cow meaning the cuts of meat must be smaller. A larger cow will traditionally be grain fed and raised in feedlots which control their flavor much more but are mainly for bulking cows up to be sold.

All in all, there are a lot of variations in beef shape, size, weight, fat, taste, cooking style. The list is endless which is why it’s so crucial to learning early on what you want when it comes to having the right cut of meat for a certain dish or desired flavor. There is also a certain degree of ethical decisions to be made when choosing either grain or grass-fed beef.

The Benefits of Beet Juice

The Benefits of Beet Juice

Anyone can greatly improve their progress and performance by carefully choosing what foods they eat and beat juice should be at the top of their list! Raw beets are loaded with a form of nitrates that are easily converted to nitric oxide in the human body. These healthy nitrates oxygenate the blood making the muscles respond better to resistance training! Moreover, the improved oxygen distribution to all parts of your body, including your heart and brain, will give you more stamina during workouts!

Please note that the healthy nitrates in beets are not the same as the “bad” nitrates found in processed meats like bologna, hot dogs, and deli meats. Beet juice has many other health benefits for bodybuilders too! Many studies have pointed to the fact that it lowers blood pressure. Beet juice also stabilizes blood sugar, leveling out the lows and highs after you eat. This will reduce lethargy, prevent depression, and help keep you more motivated to stay on track with your workouts. The beet root is exceptionally high in folic acid and manganese. The leaves and stems are exceptionally high in vitamin K at 500 percent the recommended daily allowance. This will help maintain your bones and prevent osteoporosis. Beet juice is also quite high in vitamin A vitamin C, calcium, iron, magnesium, potassium, magnesium, sulfur, copper, choline, and silica. This is why some nutritionists call beets and beet juice a superfood.

What gives beets their color is a class of antioxidants called betalains, including both betanin and vulgaxanthin. These antioxidants are among the most powerful anti-inflammatories and fungicides known. Thus, beet juice will help your joints ache less after your workouts and will keep your feet free of fungus. Research has also shown that betalains retard cancer tumors. While the betalains are spread throughout the beet plant, they are most highly concentrated in the peel of the beet so you should never peel beets before you juice them. Continue reading The Benefits of Beet Juice

Stubborn Fat: The Beginning

EVERYONE walking the face of this earth has an abundance of
fat cells throughout their bodies. In fact, if you’re a healthy
adult with normal body composition, you have approximately
30 billion fat cells. This is an astronomical number when you
think about it. Did you ever wonder why you have so many?

Have you ever wondered what those fat cells are for?

Fat Cells Are Genetically Programmed

The answer is, fat cells are part of our genetic code and they
enable us to use stored energy when food is scarce. This survival
mechanism works very much the same today as it did 10,000
years ago. However, there is an abundance of food in modern
society today, and we no longer need to store so much fat to
survive.

When you consume too many calories, your body goes into
storage mode for the “lean times,” so to speak, but the lean
time never comes. So your body simply stores those extra
calories as fat. When you eat fewer calories than your body
demands, your cells release stored fat for energy. Pretty simple
equation; however, not all fat is the same.

Placement of Fat Deposits in Your Body

The placement of fat deposits on our bodies varies depending
on each person’s genetic influences, lifestyle choices, and
nutritional intake. Men tend to store their body fat around their
bellies and chest. Women tend to store it around their hips,
buttocks, thighs, and the backs of their arms. A complete
discussion of hormones and fat storage is beyond the scope of
this article, but let it suffice to say that certain hormonal
processes do determine body fat distribution.

The Risks of GMO

Why Isn’t There More Research On the Health Effects Of GMO Crops

GMO is an abbreviation for “genetically modified organism.” Genetically modified organisms have the DNA from another species artificially inserted into their own DNA. The actual risks of GMO have been difficult to ascertain due to the fact that the United States government has allowed these types of genetic modifications to be patented by biotech companies like Monsanto. Therefore, in order for scientists to conduct research into the effects of GMO on the human body and in other animals, they must have explicit permission from the biotech companies who own the patent who of course aren’t that likely to give this permission to anyone who doesn’t report directly to them. This is one of the primary reasons that many people have protested the fact that biotech companies are allowed to patent DNA combinations between species.

GMO Corn Has More Deleterious Effects Than Herbicide

Having said the above, there have been a few studies conducted in Europe to access the risks of GMO foods. A French team of scientists recently studied the long-term effects of a genetically modified corn strain called NK603. This GMO strain of corn was developed to be resistant to Roundup, a commonly used crop herbicide. In this way, a farmer can spray heavy doses of Roundup on their crops to destroy the weeds without destroying the corn crop. Specifically, NK603 corn can be heavily sprayed with Roundup and still survive so there are actually two concerns in eating this corn. First, it is laced with far more than the average amount of the Roundup herbicide, a known poison. Second, the corn is a GMO variety. The French scientists tested the long-term effect of both the Roundup and the GMO corn on rats. They demonstrated that both have deleterious effects but the GMO corn had a much greater effect! Rats fed the GMO corn without any trace of Roundup developed large tumors and many died. Continue reading The Risks of GMO

How to get rid of cellulite

Cellulite is a genetic problem, which affects many women. This means that if your mother has it, then there are high chances that you will have it too. This makes the skin bumpy and is the results when fat cells push up against the skin while fibrous tissues connecting to the muscle pulls down. This leaves a dimpled effect on the skin. Although cellulite cannot be eliminated, there are methods that can significantly reduce it. The following are simple ways of eliminating of cellulite:

Melt the fat with Cardio
Cellulite is a kind of fat and the best way to eliminate fat is to burn it off. Strong Cardio workouts such as cycling, running, taking Cardio classes, or hiking up hills are a sure way of burning fats. It is important to note several months may elapse before you reduce considerable amount of fat in your body.

Tone up
After you have decreased fat in your body, tone your muscles by doing strength training. Yoga is the best way to tone your muscles. Toning which is the making of muscles leaner, will make your legs and abdomen appear smoother.

Eat right
Eating a healthy diet is the best way to maintain healthy weight. The less fat intake in your body, the less cellulite will appear. Each diet is rich in lean proteins, fruits, vegetables, and whole grains. Eating a healthy diet does not only get rid of cellulite, but it will give you immunity against other diseases. It is important that you set a timetable which guides you on which food to eat.

Stay hydrated
Taking lot fluids will go a long way in reducing the appearance of cellulite in your body. Staying hydrated will also improve your skin texture because it helps in getting rid of unwanted fluids in your body.

Get enough rest
Getting enough rest is good for your heart since it reduces the risk of high blood pressure hence reduces excess weight in your body. Ensure that you sleep at least seven hours a night. This will drastically reduce the appearance of cellulite in your skin.

Massage your trouble spot
Massing the troubled spot is important in getting rid of cellulite on your skin. This allows circulation of blood in that region and breaking up of fluids beneath the affected area. By regularly, doing massage to the affected area you will considerably reduce the appearance of cellulite. There are massage nubs that will help you while doing massage to the affected area.

Use Exfoliator
If massage nubs do not bring satisfactory results, go for Exfoliators. Exfoliators are caffeine-filled body scrubs that effectively reduce the appearance in your body. Apply the Exfoliator to the area of concern. This should be done twice or thrice in a day depending on the magnitude of the problem.

Ground coffee exfoliant produce the best result. The exfoliant that are available in the market include sea salt, B3 Barista Bath, Body One Lump, Two coffee, and Tubinado sugar body scrub. These Exfoliant promises to break up excess deposits of fats in your skin, resulting in a well-moisturized skin.

Smooth on serum
Their cellulite removal serum that is available in the market. Nivea cellulite serum, which retails at about $10, is the most effective serum for combating cellulite. When used regularly, this ultra-concentrated formula will remove the signs of dimpling within 10 days.

Wear slimming workout gear
Slimming workout gear is the best method of reducing the appearance of cellulite. There are attires such as proskins slim cycle shorts, which minimize the dimpling of your skin. They do not only provide instant slimming effect, but they have infused ingredients such as caffeine, vitamin E, and retinol. These ingredients ensure that your skin is tightened and hydrated, leaving your legs less lumpy. Slimming workout gear is cost friendly and retails at around $95. Buying the workout gear will give you a 100 percent guarantee for your money.

Use self-Tanner
Since there is no cure for cellulite, you can minimize its appearance by using special products. The most effective way to do this is to use self-Tanner. Self-Tanner is the quickest way to camouflage the affected area. You can purchase St. Tropez self-Tan Bronzing Mousse, which retails at around $38. This product disguises dimples within a short time.

Breakfast Is The Most Important Meal of The Day: Really?

Breakfast has long been pointed to by many as being the most important meal of the day. But is this just a myth passed down through the ages, or is there actual scientific verification for the statement that breakfast is important.

To understand more about this subject, it is good to realize what breakfast actually is. Breakfast is the meal which ‘breaks the fast’ which the body has experienced over night. A fast is a time when we give our body a rest from eating. In some cultures, people fast regularly to be sure that their bodies get a break, but night time (and sleeping) are the natural times for the body to do this. It’s not something that we have to build into our lifestyle! The first meal after that sleeping is usually, then, a meal which is taken fairly early in the morning and before we begin our day’s activities. It sets the scene for the body of what it is now expected to do. It kick starts, if you like, the metabolism. It signals the body to get ready for a new day. Continue reading Breakfast Is The Most Important Meal of The Day: Really?

Why is breakfast is an important meal

Breakfast has long been pointed to by many as being the most important meal of the day. But is this just a myth passed down through the ages, or is there actual scientific verification for the statement that breakfast is important.

To understand more about this subject, it is good to realize what breakfast actually is. Breakfast is the meal which ‘breaks the fast’ which the body has experienced over night. A fast is a time when we give our body a rest from eating. In some cultures, people fast regularly to be sure that their bodies get a break, but night time (and sleeping) are the natural times for the body to do this. It’s not something that we have to build into our lifestyle! The first meal after that sleeping is usually, then, a meal which is taken fairly early in the morning and before we begin our day’s activities. It sets the scene for the body of what it is now expected to do. It kick starts, if you like, the metabolism. It signals the body to get ready for a new day. Continue reading Why is breakfast is an important meal

Six-Pack Abs Diet Tips!

If your fitness goal is to get the tight and toned stomach of your dreams, then some six-pack abs, diet tips will help you in your endeavor! While it will take some hard work and discipline, knowing what to eat (and what not to) will help you achieve your goal faster than you thought possible. Let’s look at a list of the best diet tips below to get you started on your way.

Diet Tip #1: Drink lots of water.

Overeating can spell disaster if you are trying to get into the best shape of your life. As most excess weight tends to settle in the abdominal area, to get a well-defined six pack, you need to have a very low amount of extra fat on your body. The good news is, there is an easy way to keep from filling up on junk throughout the day – drink plenty of water! There is an old adage that you need five glasses of water per day to survive, eight glasses to thrive and 10 to rehydrate. While this is a good general rule of thumb, a more scientific approach can give you even better results. Take your body weight in pounds and drink half of that number in ounces each day. Sound complicated? Well, it’s not! For example, if you weigh 200 lbs, then be sure to drink 100 ounces of water each day. As you can see, you may be drinking more than 10 glasses per day, but you will see the difference in your six pack definition by doing so. Continue reading Six-Pack Abs Diet Tips!