Month: September 2014

How You Can Lose That Upper Leg Fat..

Exercise & Fitness

Do you ever look at your thighs and despair? Do they jiggle when you walk? Do you have saddle-bags or wobbly inner thighs that rub together?

dc6

Upper leg fat is a problem for many men and women. It can contribute to obesity, make our jeans fit funny, and keep us from ever pulling on a pair of shorts. It’s also a stubborn form of fat, and losing it can be a long and discouraging process.

But it doesn’t have to be. To get rid of upper leg fat one and for all, take this advice to heart.

Decrease Your Body Fat Percentage

Sadly, spot reduction is a fitness myth. Short of liposuction, which is an invasive an often temporary solution, there is no way to remove fat from one area of your body without removing it from the rest of your body.

To reduce the amount of fat in your upper thighs, you’ll need to reduce your overall body fat percentage. The old-fashioned way is still the best: Eat less, move more. Cardio and strength training will help you get thinner, firmer thighs (and everything else).

Do you know how much of your weight comes from fat, and how much comes from lean muscle? If not, you can use calipers or an electronic body fat calculator to find out. If you need assistance, talk to a nutritionist, personal trainer, or your health care provider.

Get at least an hour of aerobic exercise 3 – 5 times a week. Do 15 – 30 minutes of strength training every other day. You will start to see results fast, and the longer you stick with it, the slimmer your thighs will be.

Exercises that Target the Thighs

Our thighs are a large muscle group. Once you lose the extra padding around the upper thighs, you’ll want to have shapely muscles to show off. You can get those sculpted thighs by doing specific exercises that target the area.

Thigh exercises that don’t require extra equipment include squats, wall sits, and lunges. You can do these every other day until you reach muscle exhaustion (shaky legs). Walking or running up and down the stairs is another good way to tone your thighs.

Losing Leg Fat at the Gym

Most fitness centers have a variety of machines that are designed to tone the thighs. Leg presses and leg curls are good choices, as is any machine that requires you to climb steps or pedal.

For extra toning, look for machines that work the abductor muscles (outer thighs) as well as the adductor muscles (inner thighs). These machines look similar to the ThighMaster device, and they work beautifully.

Toning Your Thighs All Day Long

dc8

Of course, you don’t need a gym – or even a break from your normal routine – to get shapely thighs. You can actually tone your upper legs while you run errands, drive around, and even while you work at your desk.

While standing or sitting, clench your thighs and glutes as hard as you can. This is a popular way to tone and strengthen the backside, but it will also give your thighs a nice workout.

Walk longer distances than necessary by parking your car farther away from your destination. Or run errands on foot when you can. Take the stairs rather than the elevator or escalator. Every little bit helps.

There are even specific thigh-toning exercises you can do while you work. The ThighMaster and similar devices fit between your knees while you sit, so they are convenient to use anywhere.

You can also shop online for small exercise bikes that fit under your desk. Pedal while you work to lose upper leg fat fast!

How to Lose Pregnancy Weight

Uncategorized

Ladies, this one’s for you: If you’ve recently had a baby, you’re probably filled with the joy that a new life brings. Also, you’re probably exhausted and tired of hearing about celebrity moms who seem to lose pregnancy weight at the drop of a hat.

p1

What those celebrities don’t tell you is that they have doctors, nutritionists, personal trainers, private chefs, and – if all else fails – Photoshop experts to help them look their best after pregnancy. What’s a regular mom to do?

There are plenty of things any woman can do to lose pregnancy weight in a healthy and sustainable way. Here are some helpful tips to get you started:

Call for Back-up

Private time is a precious commodity for new moms. To lose pregnancy weight, you’ll need to make time in your busy schedule for grocery shopping and exercise. That’s where friends and family come in.

Don’t try to do everything by yourself. Hand off your grocery list to your spouse, or ask Grandma to watch the baby while you exercise. Many recreation centers and gyms offer babysitting services, even for infants, to give you privacy while you get fit. Use the resources available in your community.

Nourish Your Body

Now is not the time to fill up on junk food, as tempting as it may sound. Pregnancy is hard on the body, but you can speed up your recovery by eating several small, balanced meals per day. Your calories should come from lean protein, green vegetables, high-fiber fruits, dairy products, and whole grains.

If you are breastfeeding, you will require more calories than normal to keep you and the baby healthy. Also, remember to drink plenty of water. New moms could require 64 to 128 ounces a day, especially while nursing.

Get Moving

Sometimes it takes all of a new mom’s energy just to get out of bed. But cardio exercise is important for staying healthy, and it will also help you lose pregnancy weight faster. You don’t have to commit to a gym workout; you could work in the garden while the baby naps in a shady spot, or you could go for a long walk while pushing the baby in a stroller.

p2

Whenever possible, get 30 minutes of cardio 5 times a week. You will notice that your energy level actually goes up, while the scale goes down! A little bit of yoga can also reduce your stress and your weight. Try doing stretches and poses after you wake up for a burst of energy, and do your breathing and meditative exercises before bed for more restful sleep.

Stay Energized

It’s hard when you have a newborn, but it is important to find the time to get an adequate amount of sleep each night. This can be done by enlisting help from others, or by catching naps throughout the day to keep your energy up. Try to sleep when the baby sleeps to maximize your periods of rest.

Sleep helps us function, mentally and physically. Just a small sleep deficit (one to two hours a night) can cause problems such as lack of focus, compromised immune system, and delayed healing ability. Unfortunately, most people don’t sleep enough – and that’s especially true for new moms!

Take care of your loved ones by taking care of yourself. With a combination of nourishment, the right exercises, and plenty of rest, you’ll be on track to lose pregnancy weight fast.

Fat Burning Foods

Food & Eating

Are there really fat burning foods that can speed up your metabolism? Yes! By eating the right foods, you can trick your body into burning through its extra fat.

Here are some of the tastiest and most convenient fat burning foods you can find:

Citrus and Ginger

g1

When you were young and you felt a cold coming on, your mother probably told you to take lots of vitamin C. Vitamin C is a popular immunity booster, but it has a secret talent as well: It helps you burn fat faster!

Vitamin C boosts your fat-burning power in two ways. First, it speeds up the process of fat metabolism. It also seems to have an effect on fat storage. The citric acid breaks down fat molecules, making them less likely to accumulate and more likely to be flushed from the body.

Due to their Vitamin C content, citrus fruits rank highly among fat burning foods. Try adding a variety of citrus fruits to your diet, such as oranges, tangerines, lemons and limes. It’s better to eat the whole fruit than to drink the juice, because the fruit contains fiber – another fat-fighter. Don’t fancy fruit? Tomatoes are also fat burning foods. Use fresh tomatoes in your homemade sauces for metabolic boost.

Ginger is another tangy fat-burner. It is also a vasodilator, which means that it opens up the blood vessels and improves blood circulation. This can result in a significant boost to the metabolism. In fact, studies suggest that people who eat ginger may lose as much as 20% more fat than their peers.

Ginger and citrus flavors complement each other well, especially in Asian dishes. Experiment with this exotic blend, and you can lose weight without ever feeling deprived.

Oatmeal and Whole Grains

Nothing starts your day off right like a warm bowl of oatmeal. That’s because oatmeal is high in fiber, which stabilizes blood glucose levels and prevents crashes and fatigue. Oatmeal is thick and satisfying, and you can add non-fat milk for an even bigger fat-burning advantage. (Calcium and fiber are proven fat burning foods.)

The carbs in oatmeal provide a quick rise in energy to help you wake up faster. But the carbs are complex and get digested slowly, which keeps your energy up and your appetite low for hours after breakfast. As an added bonus, oatmeal lowers cholesterol, too!

Nuts and Beans

Nuts and beans are nutritious fat burning foods that also keep your appetite in check for long stretches. Like oatmeal, nuts and beans contain fiber that kick-starts your metabolism. Unlike oatmeal, they also contain a significant amount of protein. Protein is vital for building lean muscle mass, which burns calories faster than fat tissue.

Extra Virgin Olive Oil

Olive oil has long been recommended by doctors for its heart health benefits. Olive oil contains unsaturated fat that increases the number of high-density lipids in the bloodstream. These lipids, also known as “good cholesterol”, or HDL, sweep bad cholesterol from the arteries. By substituting olive oil for butter and margarine, you can actually lower your bad cholesterol and increase your metabolism.

Fat burnings foods can help you reach your weight loss goal faster. Add some fun cardio exercise and plenty of hydration, and you’ll have a recipe for success!

Signs You’re In An Unhealthy Relationship

Relationship Matters

The fear of being alone may drive you to stay in an unhealthy relationship. Unfortunately, the cost of doing so can be much higher than you may realize. When a supportive, loving, caring and respectful atmosphere isn’t available at home, you and your partner may both suffer the consequences.

un1

An unhealthy relationship can take its toll in a variety of ways. Both you and your partner may feel unwanted, dejected, unworthy or even depressed. The negativity and lack of self-worth in your relationship may carry into other areas of life and damage you in your career, your interactions with other loved ones and most especially deep down in your psyche.

What are the signs of an unhealthy relationship and what can you do about them? Here are a few examples of common issues that signal serious problems:

* You and your partner fail to communicate – When a respectful, open and caring exchange of thoughts, ideas, needs and wants isn’t shared between partners, an unhealthy relationship is evident. Communication is essential for building up and maintaining a good relationship. It is also vital for both partners in a relationship to feel part of a bigger and better whole. This issue can be tackled by facing it head on and learning the rules of good communication. Even if your partner is resistant, you can make attempts to work on communication skills yourself.

* You or your partner feel taken for granted – When one partner does all the work and the other one does not pitch in or little time is spent together, a feeling of being taken advantage of can result. This is a major sign of an unhealthy relationship. To face this issue head on, use communication skills to discuss your feelings in the open. Take steps to show your partner you care. Explain the actions that would make you feel more valued, appreciated and loved.

* Intimacy has gone out of your relationship – Intimacy is a major part of a healthy, loving relationship. Going beyond sex, intimacy can also include communication, cuddling, simple signs of support and even just holding hands. Making sure that you do your part can help bring the intimacy back into your relationship. If romance and passion are lacking and are seriously missed, leading to an unhealthy relationship, get creative to spark the flames. Little gestures can go a very long way on this front.

un2

* You or your partner feel unsupported in personal development – A healthy relationship is one that provides plenty of support for the development of the individuals within the union. If you or your partner feel you’re prevented from developing interests, skills or talents, you may be in an unhealthy relationship. To remedy this, learn to support each other, not only within the confines of acting as a “couple,” but also individually. If your partner loves to sing, support her efforts to develop that talent, If you are passionate about painting, ask for the same support in return.

An unhealthy relationship can stifle the individual and damage the spirit. If you are living in one, take steps to bring your concerns out in the open and address them together as a couple. When you are able to do this, you may find that a seemingly troubled union can be put on the path to become a healthy, nurturing relationship that grows better over time.