Jelly Belly Be Gone

You don’t need fancy equipment to lose weight or work your lower body. Just grab a yoga mat or towel to get into shorts-shape with this fast workout you can do at home. Tone your butt, thighs, and calves in just 15 minutes — and show some leg this summer.

You’ll need a yoga mat (or a bath towel and a chair)

90-Degree Lift … Targets: Butt, Outer and Inner Thighs

• Stand with feet shoulder-width apart, holding one end of rolled-up mat (or chair back) in front of you with both hands.

• Bend knees slightly and hinge forward from hips, extending arms to plant vertical mat on floor a few feet in front of left foot so that back is parallel to floor.

• Keep both hands on top of mat for support and extend right leg out to side, toes pointed.

• Keeping abs engaged, back flat, and mat upright, exhale as you lift right leg out to side as high as possible. Hold for 3 seconds, then lower leg.

• Do 10 to 15 reps, holding the last leg lift for 10 seconds. Switch legs and repeat.

Standing Leg Curl … Targets: Hamstrings and Calves

• Stand with feet together and place rolled-up mat (or towel) evenly behind right knee so that it’s parallel to floor. Lift right foot behind you with toes pointed, and pull heel toward butt to secure mat behind knee.

• Extend arms at shoulder level in front of you and clasp hands. (Beginners, use chair for balance.)

• Squeezing mat with leg throughout, lean forward slightly, keeping back flat, as you lift right knee behind you about 6 inches; lower.

• Do 20 pulses up and down. Switch legs and repeat.

Heaven and Earth … Targets: Back, Abs, Butt, and Quads

• Stand with feet together, holding one end of rolled-up mat (or towel) in each hand, palms in, arms extended at shoulder level in front of you.

• Lower into a squat, then exhale slowly as you fold upper body over thighs, forming a ball: Tuck chin and bend elbows to pull mat to knees.

• Maintaining squat, uncurl upper body as you extend arms diagonally overhead.

• Return to tucked ball position. Do 15 reps

If you are ready to lose a few (or many) pounds, more than likely you want the best diet to help you lose weight fast. Presently there are numerous dietary fads available, but I am going to reveal to you a very effective method to truly lose unwanted belly fat.

Have you tried all those “Quick weight loss” methods advertised on TV in your struggle to drop the pounds? These plans may work for some people, but it’s really hard to survive on such limited food and calories. Even more challenging, is keeping your weight under control when you are over the diet.

Allow me to let you in on the safest diet ever for rapid weight loss! The guide “Training and Nutrition – Insider Secrets For a Lean Body” is different than anything you have experienced before. Through this plan, you wouldn’t need to count calories, or fat grams, or anything else for that matter.

This nutrition diet (if you can even call it that) permits you to consume your favorite foods and yet lose weight fast. The techniques they show you will permanently enable your body to burn fat and boost metabolism. This is what weight loss is all about.

By finding out what foods are effective for burning fat and how much and when to eat, people can get rid of the unwanted fat faster than you could have ever imagined! Have you ever lost five pounds in fourteen days while eating your favorite foods and not starving yourself? I didn’t think so. It sounds too good to be true, but I promise you it isn’t. This simply works.

Be prepared for this special weight loss plan to teach you a lot about “shifting calories”, which may not be familiar to you now, but it will when you start the program. This is a system you can tolerate for life - being overweight will be a thing of the past. Plus, your total health will be much improved!

If you truly desire to lose weight fast, I encourage you to try this program. This online guide gives you all the information and everything else you need to get your weight under control quickly. This truly is the best diet for swift weight loss.

Don’t be like so many people who put fear above their real desire to lose unwanted fat, thus ensuring a healthy life.

Constantly we see people refusing to lift weights due to “intimidation” or self-consciousness. Not all people in the free-weight area are built like Tarzan or Jane. And you can be sure that Tarzan and Jane couldn’t care less about your thighs or waist; they’re too busy fretting over their own bodies. Yes, they are. If you think someone has the perfect body, do not assume that she isn’t just as self-conscious as you may be. This is about you, and only you. You paid for your gym membership, nobody else did. You have the right to enjoy working out anywhere you want in the club.

Recently we’ve been told of research after research which reveal the fact that most of us are obese and out of shape, and this lifestyle is being passed on to our youths.  An increasing number of kids are overweight, and if no intervention is made, the majority of them will remain unhealthy into adulthood. If parents are involved in frequent physical activity and are good leaders, then their children are more likely to be active as well. The exact opposite can also be true. If grown-ups are inactive and have a poor diet and eating pattern, this gives the kids little inspiration to alter his or her ways.

It’s vital to start grooming youngsters when they are at that tender age to make physical activity a standard part of their day. Give them responsibility around the home, i.e. vacuuming, moping, raking leaves, or shoveling snow. Anything that gets the heart pumping can be beneficial and can be made into a fun activity.

When a project or chore becomes boring, which is likely to happen based on the attention span of young people, make slight changes in the routine to keep it exciting. Outdoor activities can be the easiest way to turn a project into something fun and less of an actual chore.

Parents should pace the level of activity so no one gets cranky and the fun of doing something as a family isn’t spoiled. It’s important to ensure that everyone will want to do the activity on a regular basis, so don’t rush it. And remember to keep everything you do fun and light.

Check these out:

• Make sure the activities are totally inclusive.

• Avoid a rigid schedule. Don’t make it a “do or die” session, and take into account that sometimes agendas change at the last minute.

• Remember to warm up and cool down, either by doing a few stretching exercises before the activity, or simply walking for a few minutes at the beginning and end.

• Stimulate each other. When someone in your circle achieve something new, for example, completing a lap around the pool without stopping, give them a high-five.

• Record your family’s fitness activities.

Don’t believe that all fats are bad, and in attempting to lower your cholesterol levels and reduce your chances of cardiovascular disease, it isn’t necessary to avoid all dietary fats—just the bad ones. Good fat essentially reduces high cholesterol and keeps your cardiovascular system safer.

Bad Fats

• Saturated fat:-  This category of fat is what leads to high cholesterol caused by diet. This is an unhealthy fat located in animal products like beef, lamb, pork, butter, cheese, cream and other whole-milk dairy products. Certain plant oils, like coconut oil, also consist of saturated fat.

• Trans fats:-  Trans fats and hydrogenated fats are dietary fats created when processed; fattening ingredients like margarine and shortening are made. Many treated foods, commercially prepared baked goods, and fried foods contain trans and hydrogenated fats, which when consumed lead to high cholesterol.

• Cholesterol:-  Cholesterol is actually a fat-like matter that we get in our diet by consuming chicken, beef, pork, eggs, and whole-milk dairy products—many of the same foods that contain saturated fats. Restricting the intake of foods with high cholesterol content raises heart health and lowers cholesterol.

Good Fats

• Polyunsaturated fat:-  This unsaturated fat is found in healthy, cholesterol-lowering foods like flaxseeds, sunflower seeds and walnuts. Omega-3 fats are a type of polyunsaturated fat. You can bulk up on this good fat by having fish two to three times a week; try great sources like salmon and mackerel. Plant oils are also a good source of polyunsaturated fats (sunflower, corn and soybean oils).

• Monounsaturated fat:-  This unsaturated fat is found in certain plant oils, such as olive and canola oils. You can also get this good fat in your diet by eating nuts (such as pecans, almonds and hazelnuts), seeds (including pumpkin and sesame) and avocados.

If you have high cholesterol, make these smart and tasteful adjustments to your meals to satisfy your heart and your appetite.

• Get butter out of the pan.

• Ditch the beef.

• Choose fish.

• Snack crunchy, not greasy.

• Add avocado.

• Slim down your dairy.

• Enjoy egg whites.

With so much fun stuff now available, there is no need to ignore your fitness routine while on your annual Easter vacation. Whatever your monetary constraints and whatever the ages of your youngsters, with a little organizing you can plan family travel that includes fun activities, exercise and new experiences for everyone.

If physical exercise is part of your daily routine, there’s no reason why it should be overlooked just because you’re on the road. To begin with, one of the best ways to de-stress is to exercise. So since relaxing is a big reason that you take a vacation, keeping active will most likely keep any stress away.

For your time away to be an active one, start by choosing a destination that offers a number of activities that will be fun for the whole family. This can be as simple as choosing something that no one in the family has done before. This way, everyone will be motivated to try it.

Exercise can involve anything from exploring the streets of a new city to snorkeling. There are many opportunities to get in some exercise while bonding with family.  Depending on your vacation spot, these activities can involve everyone:

• Tennis — Singles or doubles

• Hiking — In any season

• Frisbee — On the beach or in a park

• Swimming — Indoors or outdoors, pool, lake or ocean

• Beach volleyball — Rent a net and ball or bring your own

• Skiing — Cross-country or downhill

• Walking — Great for any age

• Biking— Great for almost any age

Traveling as a family can have its ups and downs, and expectations can make or break a vacation, especially if they’re too high, so set reasonable expectations. If your destination is a sports resort, check the activities schedule during the planning stage of your trip, to see what’s going to be available while you’re there and which activities your children will be eligible to participate in.

It’s also important that children know in advance that they might need to be flexible about the activities you’ve planned. Factors beyond anyone’s control, like weather, could ultimately affect what you are all able to do.

With proper planning, you can make your upcoming Easter vacation a great, active experience that everyone will remember fondly for years to come.



Kick start your metabolism and lose stomach fat with this combination of gradual strength moves and intense plyometric exercises!

Rapid movements and jumps, give your metabolism an instantaneous kick while developing muscle in the long term. Include this power-packed routine to your regular workout three times a week, and you’ll burn in excess of 100 calories in each 10-minute period. Dropping that unwanted stomach fat is now in sight. Here’s how:-

Minutes 0:00 – 2:00: Single-Leg Squat

Targets: Core, Quads, Glutes

• Lift right leg off floor, bending knee 90 degrees, and place hands on hips.
• Bend left knee, lowering into a squat.
• Hold for 1 count, straighten leg, then repeat.
• Do 1 minute per leg.

Minutes 2:00 – 4:00: Crunch Ball Toss

Targets: Abs, Chest, Shoulders, Triceps

• Lie on back holding a medicine ball with both hands at chest level, knees bent.
• Crunch up and toss the ball a few inches above you; freeze in that position until the ball falls back into your hands.
• Slowly return to start and repeat.

Minutes 4:00 – 6:00: Single-Arm Diagonal Clean and Press

Targets: Shoulders, Biceps, Triceps

• Holding a 5-pound dumbbell in right hand, bend knees 90 degrees and lower weight toward left foot.
• With an explosive lift, stand and swing the weight up to your right shoulder.
• Extend arm overhead; return weight to shoulder.
• Repeat 10 times on each side.

Minutes 6:00 – 8:00: Explosive Jump

Targets: Quads, Calves, Glutes

• Stand with knees bent 90 degrees.
• With arms by sides, bend elbows, bringing fists just below chest.
• Keeping abs and glutes tight, jump as high as you can.
• Land with knees slightly bent.
• Return to start.
• Do 12 times; rest for 30 seconds and repeat.

Minutes 8:00 – 10:00: Metabolic Bike

Targets: Obliques, Core

• Lie on back with knees bent, feet on floor.
• Place hands lightly behind head.
• Raise upper body and extend legs about 12 inches off floor.
• Bring left elbow and right knee toward each other.
• Continue, alternating sides.

At around age 40, the average woman gains about a pound every 12 months. Initially, the system is simple arithmetic: Consume more than you expend and eventually your clothes will be tight. But other factors can complicate the equation. Knowing more about the four most popular changes will help you lose stomach fat and stay in shape.

Problem 1: You Start Losing Muscle - Muscle burns about three times as many calories as fat, even at rest. And, with age, muscle tissue doesn’t work as efficiently so you’re not able to exercise as hard.

Solution: Weights - Few exercises battle the loss of muscle mass better than strength training with hand weights, resistance bands, or your own body weight. It increases muscle tissue and improves bone density, which helps you stay active longer and work out harder.

Problem 2: Your Hormones Fluctuate - Over the decades, women’s bodies generate less of certain hormones like estrogen, which typically starts ebbing in the 40s. Since estrogen has appetite-regulating properties, many women are hungrier as their hormone levels drop. Estrogen also affects how body fat is distributed, migrating it from the hips and the thighs to the waist, where it’s tougher to burn.

Solution: Eat Well and Reduce Stress - A sensible diet and an exercise regimen can reduce the spread, as can reducing stress by getting enough sleep

Problem 3: You’re Eating More - Studies have shown that marriage tends to lead to weight gain, possibly because women dish out portions equal to their husbands’. As a matter-of-fact: In your 20s, you burn about 2,000 calories a day. By your 50s, you burn only about 1,600 calories.

Solutions:

* Hop on a Scale. People who weigh themselves daily are, on average, seven to eight pounds lighter than those who don’t. Tracking your weight helps you cut back on meals or step up activity.

* Eat Mindfully. Break-up that barrel of pretzels into snack bags. Little adjustments may pare 100 to 200 calories from your daily diet.

Problem 4: You’re Slowing Down - A recent study followed more than 9,000 people for 10 years and found that the least active people were seven times more likely to gain weight.

Solution: Become More Active - Experts suggest doing 50 to 60 minutes of exercise, five days a week.

Duplicate these simple tips and tricks to avoid overeating, and find out which foods make you feel full longer without extra calories, this way avoiding unwanted belly fat.

1.Eat fiber in abundance:- One way to do this is by eating foods that contain fiber, such as most fruit, veggies, beans, and whole grains.

2. Include soups to your dish:- Ever noticed how filling a warm bowl of soup can be? When you eat water-rich foods (such as soup), you’ll feel fuller without consuming extra calories. But be careful—some soups and chilis can load on the cream and sodium before you realize it.

3. Stay away from seconds:- Instead of placing extra food on the table, leave those mashed potatoes on the stovetop. This way, you’ll become more conscious of the fact that you’re getting up from the table to get a second helping of food. That simple awareness might help you refrain.

4. Memorize visuals of serving sizes:- When you know what one serving looks like, it makes it easier to control your portions. For example, 3 ounces of meat, fish, or poultry is about the size of a deck of cards, and one serving of potatoes, rice, or pasta is about the size of a tennis ball.

5. Spice your diet with lean protein:- Lean protein, such as fish, skinless white-meat poultry, fat-free dairy products, and egg whites, are great examples of food that may help you feel fuller with fewer calories.

6. Fool your eyes to fool your stomach:- Use smaller plates and utensils. When the food fills the entire plate or bowl, it seems like you’re eating more. And using a smaller fork or spoon means you’ll have to take more bites.

7. Avoid eat straight from the package:- When snacking, put the amount of food you plan to eat in a bowl or container instead of eating straight from the package. When you portion out your food ahead of time, you’re less likely to overdo it.

Now we can live healthier, longer.

If the battle of the bulge seems to be a lost cause, now there is some hope in this recent report of the effects of green tea on that ridiculous belly fat which sometimes lead to obesity.

It was disclosed that researchers in Tokyo, Japan noted that the daily consumption of green tea containing 690 mg catechins for 12 weeks reduced body fat, which suggests that the ingestion of catechins might be useful in the prevention and improvement of lifestyle-related diseases, mainly obesity.

Catechins, a natural components of green tea, help people lose weight by improving the metabolism of carbohydrates, preventing fat deposition and promoting heat loss.

This Japanese study showed that drinking a bottle of green tea extract containing 690 mg of catechins per day for 12 weeks helped test subjects decrease bodyweight, body mass index, waist circumference, body fat mass and surface fat area compared to a group that drank a daily bottle of tea containing only 22 mg of catechins.

Participants taking the green tea extract lost more than three pounds of total body fat and seven inches of surface fat, leading researchers to believe green tea extract may be an effective way to lose pounds and inches.